Hey all posted on here under a week ago and as great as some responses were, some real honest answers came from some responses and made me have a complete epiphany on my workouts and my goals
I have come from a crazy sporting childhood and even though I’m only 22, I have come to the realisation that whilst yes I can curl 40kgs and hack squat 300kgs, my compounds were absolutely fucking terrible
And my diet wasn’t much better
For those who haven’t read my previous posts, I would probably say I’m the tallest person on these forums but for pound to pound workage, I’m probably the weakest
Better to be honest then have an inflated ego right?
Stats
22yrs old
6ft11 (211cms)
130kgs (280 pounds)
18% body fat (tested today)
Diet:
4000cal to bulk
3700cal to maint
3000/3200cal to agg cut (currently)
230g protein/85g fat/ 340g carbs
Breakfast
8weetbix with an apple
Meal 2: 11am
450g sweet potato
450g mixed vege
300g chicken
Snacks between 11.30/4pm: 2x Granny Smith apples
Meal 3: 5pm
450g sweet potato
450g mixed vege
300g chicken
Meal 4: 8.30pm
(Same as others)
450/450/300
Pre workout:thermo/l-carnitine
Post workout: protein shake with egg whites/yogurt
My workout program now follows jim wed lets 5x3x1
Workout as: 10mine max incline 5spd treadmill
Monday:
Major: Squat
Assistance:
Shoulder press
Push ups 6x10
10xpullups
4x10 lat pulls
50x kettlebell swings
Tuesday:
Majors: bench
Assistance:
Squat
5x10 dips
6x15 shrugs
Prowler 10 reps
Wednesday
Active recovery (assault bike, prowler light weight, treadmill)
Thursday
Majors: Deads
Assistance:
Chest
Dumbbell press 5x10
Bicep 5x10
Kettle bell 5x10
Friday
Major: Shoulder press
Assistance:
Dead
Dips 5x10
Rows 5x10
Prowler 10 reps
Saturday and Sunday active recovery (HIIT Saturday, Sunday like Wednesday)
Any advice towards this would be greatly appreciated
I don’t really have a time frame when I would want to see changes but anyone who has done this, when would I expect to see change with this kind of program
I’ll be committed and reassess after 4 cycles and change as per needed
Let me know what’s up!
Jez