I am 27 years old, and have always been a big (not lean) guy. I have been using this regiment along with a pretty strict low fat diet since january and have had pretty great results. I have lost approximately 60 pounds, and now have definition in my arms, chest and back that I have never had.
I now want to start building up some muscle, and am thinking about adding some whey protein in my diet to supplement.
In my current diet I eat about 15 -20 grams of fat a day, and normally eat lean meats like tuna/chicken for my protein.
Here is what I do, please let me know if I should keep doing this or any advice anyone has for me.
all of this I do 3 of 10
day1
DB Unilateral Row
Upright Rows
Incline DB Press
DB Shrug
Flat BB bench
day2
EZ Supinated Biceps curl
CBL neutral tricep push down
Reverse Curls
Crunches
day 3
Decline DB Bench
DB Raises
CBL seated row
Lat Pulldowns
Flat DB Bench
Day 4
Hammer Curls
DB extentions
CBL Neutral triceps push down
Hip Sled
Calf raises
Day 5
Upright rows
flat bb bench
db raises
military press
crunches