1st post here! I would like some help on my routine. Little bit backround and goals. Back in August i used to weight 242lbs and now i’m 193.6 (29% fat based on a professional body analyzer), my height is 5’7’’. I ve accomplish this doing mostly cv exercise, some weight traning on specific body parts and muscles doing biceps, triceps, bench press exercises etc and with proper dieting.
After discovering T-Nation and reading some articles (Christian Thibaudeau mostly) i have decided to follow a proper weight lifting routine and diet routine to increase my muscles and decrease my fat.
In regards to my diet i’m following the below
09:00 breakfast - Oats + Protein (3 egg whites usually)
11:00 snack - some chicken or tuna + vegetabales
13:00 launch - chicken, tuna or lean beef + vegetables
16:00 preworkout - some carbs like sandwich with light cheese
19:00 protein shacker after workout
21:00 chicken, tuna with vegetables or other high protein food like salmon, egg whites etc.
I try to drink as much water i can and the only suplement i use is this protein powder a-stars.de/product/all_stars_-_hy-pro_deluxe_750_g_dose,30.html
i need help designing a program for me to allow me to work 3 times per week. At home i have dumbbels, ez curl and bench (inclide,decline) and i’m getting a chin,dip leg raise machine.
My goal is to built a body simular to christian bale in batman if this helps. Is it possible to do a complete body work out 3 times per week or should i be looking in a split rountine? can you help me with this? and which exercises i should be doing? i ve done a lot of exercises in the past using dumbells but due to the fact i didnt know how to split my routine and which exercises to do together i end up over training and stopping at the end. i ve lost 50lbs, gain some muscle and i have the will and i will commit to my routine as much as possible to achieve my goal this time.
Thanks in advance guys! much apreaciated