Hey guys I’m hoping all you t nationers out there can help me out.
I’m 6’1 and 92 kgs (202.4lbs)
I’m currently doing the Total Body Training Program by Chad Waterbury
and I add in 2 core, abs sessions in there too. I am on week 3 of his program. Starting weight was 96.5 kgs ( 212 lbs)
When I’m not at the gym I play soccer once a week and train once a week.
Goals are fatloss and a better physique.
So my typical diet looks like this:
Wake up 3 BCAA’s
Meal 1: 4 eggs with 3 stalks of celery and a tangerine, 4 fish oil capsules, 1 teaspoon benefiber, and a serve of protein blend shake ( 25g protein per serve)
Meal 2: 2 cans of tunba with a cup of brocolli, 4 fish oil capsules and 1 serve protein blend shake
Meal 3: Salad consisting of spinach, lettuce, 1/2 an avocado, 8 cherry tomatoes with no dressing. 1 250g chicken breast with chilli and garlic.
Meal 4: ( 1.5 hour before workout) 2 serves protein blend shake w 1 teaspoon benefiber, 1 tablespoon olive oil, 4 fish oil caps.
30 min before workout: 5g creatine 3 BCAA’s
During Workout 1 serve protein shake ( 30 g carbs, 30 g protein) 5 BCAA’s
Post workout: 5g creatine, 3 BCAA’s
1.5 hours after workout.
Meal 5: 250 salmon, 1/2 cup cauliflower, 1/2 cup green beans salt and pepper only.
30 min before bed 3 BCAA’s
so there is the diet…
any tips my current goal is fatloss I want to get to 12% ideally or however low I need to go to see abs.
Current program: this week
Crunches 3 x 12
Reverse Crunches 3 x 12
Bridge hold 45 secs
Side Bridge hold 30 secs each side
Glute activation on swissball 60 secs hold
do whole circuit 3 times
Tuesday: 4 x 5 rest 60 secs
Incline bench (60 kgs)
Pullups body weight
Standing Military Press ( 17.5 kgs)
Seated Rows ( 55 kgs)
Close Grip Bench ( 60kgs)
Bicep Curls ( 32.5 kgs)
I lay off the lower body as I have soccer training on wednesday and have found I am quite sore if I squat or deadlift on tuesdays.
Wednesday: Soccer training
Thursday: 4 x 8 90 secs rest
Back Squats ( i suck at these just startedsquating) (60kgs)
Romanian Deadlift: (50 kgs)
Incline Bench: (55 kgs)
Pullups: ( assisted 10kgs)
Seated Military Press ( 17.5kgs)
Standing Front raises ( 30kgs)
I then add in the ab/ core circuit from Monday.
Friday: Day Off
Saturday: 3 x 15 120 secs rest workout done in the morning around 11am.
Incline Bench ( 40kgs)
Pullups ( assisted 25kgs)
Squats ( 40kgs)
Standing Military press ( 12.5 kgs)
Close Grip Bench ( 45 kgs)
Barbell Curls ( 25 kgs)
i lay off legs as its game day sunday and need the legs relatively fresh.
Sunday: game day.
anyway guys thats it just looking for some critique… would love to drop another 3kgs in the remaining 5 weeks.