Hello,
In the past year I have lost 70 lbs. I went from 245lbs to 175lbs currently. I’m 35 years old, 6’2", and 15%-17% body fat. I don’t show visible abs yet.
I have a swimmer/basketball type body, and I’d like to add muscle and bulk up. Ideal body would be like Thor/Captain America or Tarzan.
I was eating about 1200 calories for a year to lose all my weight plus I was doing a bootcamp like P90x.
I’m starting to add calories back in and I eat about 1800-2000 calories now. I plan to start eating 2500 calories soon, But need help with workout.
Again my Goal is to BUILD MUSCLE, just for aesthetic reasons. For most of my life, I have been afraid to take off my shirt at a beach, so I just want that peace/joy from that.
Here is my workout and what I can lift and some goals. Please critique as you see fit.
Generally I do 10 reps and 6 sets. Then go to next exercise.
Again, I know my lifts are not great. I havent lifted in 2 years. I got fat and weighed 245 and spent this last year getting to 175 lbs.
Below is my workout plan. Hitting chest, back, shoulder, tri, arms, legs
Workout 1:
20 min walk 3.5 speed 15% incline
Bench press, deadlifts, triceps pulldown, seated triceps push, shoulder press
10 min abs
Workout 2:
20 min walk 3.5 speed 15% incline
Squat, Lat pull down, pull ups, row, bicep curl
10 min abs
Current lifts: I know I’m weak/novice. I have a basketball/swimmer body shape currently. Want to get more a Thor/ Capt America or Tarzan body.
All these are 10 reps x 6 sets…this is in lbs
Bench Press= 175
Deadlifts = 185
Squat = 185
Tricep Pulldown = 60
Seated triceps push = 130
Shoulder press = 80
Lat pull Down = 150
Pull ups = 40 lbs assisted machine
Row = 150
Bicep Curl = 70
If I had to list my goals in next 6 months:
Again 10 reps x 6 sets…i dont really do 1 rep Max
Bench Press= 225
Deadlifts = 275
Squat = 275
Tricep Pulldown = 90
Seated triceps push = 160
Shoulder press = 120
Lat pull Down = 190
Pull ups = 0 lbs assisted machine
Row = 190
Bicep Curl = 100
I think I can get to the above goals in 6 months. Going to gym 5x a week. I’m eating 2000 calories now…was going to up to 2500…but I’m being recommended 3000-3500.
I go by the mirror test to see how my body is looking and areas I’m deficient in…which right now is everything haha.
When lifting I basically choose a weight where I can do 10 reps and the last 3 are a bit of a struggle. I usually rest 45 sec between sets.