Hello, 31 years old male. 178cm, 83kg, around 20% bf I’d say. Here is a picture:
I follow intermittent fasting with one meal post workout at 2pm and another one at 9pm. My macros are the following:
Workout day: 170g prot, 380g carbs, 60g fat, 2750kcal.
Non-workout day: 170g prot, 70g carbs, 110g fat, 1920kcal.
My workout is the following (I’m not detailing everything as I’m french and I don’t know the english names of all the exercices I do), with the stats as of this week:
bench press 4x8 @ 176lbs
inclined bench press 3x7 @ 132lbs
inclined dumbbell chest press 3x8 @ 44lbs per hand
biceps dumbbells inclined curl 4x6 @ 30lbs per hand
biceps barbell curl 4x6 @ 66lbs
OHP 4x8 @ 77lbs
pull up 10,7,6 @ BW
T bar row 3x10 @ 187lbs
pronated seated cable rows 4x10 @ 110lbs
barbell lying triceps extension 4x6 @ 66lbs
dumbbell triceps extension 3x6 @ 30lbs
dips (on the floor, can’t do the regular ones as I think I have an injured rotary cuff and the pain is horrendous) 3x25
squats 3x7 @ 220lbs
deadlifts 3x4 @ 242lbs + 1x3 @ 264lbs
legs press 3x10 @ 373lbs
calves with legs press 3x9 @ 286lbs
Day 5: like day 1 but chin ups (10,9,6 @ BW) instead of dumbbells inclined biceps curls, add 1 or 2 reps to each exercice, or increase weight if rep was 12
Day 6: like day 2 and increase reps or weights
I don’t do cardio because it bores me to death, and I do not practice any sports. Although I would like to start a fighting sport, not sure if I would need to adjust my program / diet if I do.
Any critique or tips would be hugely appreciated. Thanks for reading me.