Me â?? Research, Lifting, Training, and Hard Work
After having checked my ego weeks ago and reading many forums posts I have determined that I have been my own worst enemy. What I thought was good training and diet has been just adequate; time to get myself in check. I will start with diet, weight, height, and body measurements.
Height: 74
Weight: 191
BF: 16%
Neck: 15.5
Shoulders: 48.8
Chest Across nipple: 41.5
Biceps: 15.25/15.25
Forearm: 12/12.2
Waist Below Hip: 37
Waist on hip: 35
Waist across belly button: 35.1
Thigh: 24.25/24.25
Calf: 14.75/14.5
Arm Length (tip of finger to middle of shoulder): 31.5
Leg Length (hip to bottom of foot): 45
Torso length (top of clavicle to hip midline) 19.5
Nutrition:
I am going to be taking in 3300 calories a day and re-evaluating week to week. I have taken so many supplements the last little while (V-Diet plus before that bulking poorly with too many shakes for my liking) and now I will be having as clean as I probably have ever been. I will be keeping complex carbs to breakfast, pre-workout meal, post workout shake and post workout meal.
Getting 1.5g protein/lb of lbm and 30% of my cals come from fats with the rest coming from carbs.
240g protein
340g crabs
110g fats
Breakfast
2 whole eggs
6 egg whites
½ cup oatmeal
1 apple
Preworkout
Extra lean ground turkey
Brown rice
Green veggies
Post Workout
Vitargo, isowhey
Post W/O meal
Extra lean ground turkey
Brown rice
Green veggies
Lunch
Veggies
Red meat
Dinner
Chicken Breast
Green veggies
Fish oils
Nighttime shake
Casein protein
Fish oils
leucine
Routine:
(sets to failure)
Monday
Chest/Bi/Calves
Incline DB Ramp: 4x 10-12 (2)
Flat Barbell Press - 3x 8-10 (1)
Decline Dumbbell press - 3x10-12 (2)
Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves)
Seated calf raises - 3x 8-10 (2)
Leg press Calf raises - 3 x 12-15 (2)
Preacher Curl EZ curl inside grip â?? 3x 10-12 (1)
Preacher Curl EZ curl outside grip â?? 3x 6-8 (1)
Tuesday
Legs
Lying leg curls - 4x 6-8 (2)
Leg press - 4x8-10 (2)
Squats - 3x 8-10 (1)
Widowmaker
Hack Squats (close stance) - 3x 8-10 (2)
Thursday
Shoulders
Front Raise 3x 6-10 (1)
Shoulder Press 4x 6-10 (2)
Incline Bench Rear delt raises- 3x 12-15 (2)
Standing cable X’s - 3x 20-30 (3)
Shrugs - 4x 8-10 (2)
Friday
Back
Pull Up â?? 25 reps
Deadlift - 4x 6-10 (2)
Barbell Row â?? 4x 6-10 (1)
Seated Straight Bar Row 3x 6-10 (2)
Chin Up â?? 25 reps
I feel like my carbs might be a little high. Any thoughts?
(lots of my workout is taken from kingbeef323)