Hey guys, I don’t post much but been a member a while reading what I can and figured I’d ask for some advice.
24 yrs old, 182 lbs. Not sure my bf % hoping someone could make a good guess. I’d guess 12% My goal is to become leaner into the 8-10% bf range where my abs are clearly hard without flexing
10:30 - Protein Shake (43P, 5C, 3F, 219C)
11:00 - GYM
12:15 - Protein Shake (43P, 5C, 3F, 219C) + fruit (2P, 14C, 0F, 64C)
14:00 - 1 egg (6P, 0C, 5F, 69C) + 3 whites (21P, 0C, 0F, 84C) + organic salad (3P, 12C, 0F, 60C) + tbsp olive oil (0P, 0C, 14F, 126C)
4:15 - Tuna/salmon can (24P, 0C, 1F, 105C) + 10 nuts (2P, 3C, 6F, 74C) + 1.5 tbsp flaxseed oil (0P, 0C, 21F, 189)
6:30 - 1 chicken breast (40P, 0C, 1F, 169C) + mixed vegetables (3P, 12C, 0F, 60C)
9:00 - Protein Shake (43P, 5C, 3F, 219C)
230 grams P = 920C
56 grams C = 224C
57 grams F = 513C
= 1657 Calories
Monday: Chest/tris (superset with 30 sec rest: dips/db presses/etc with close grip tri db presses/cables for tris/skulls/etc in the 8-12 rep range)
Tue: HIIT treadmill, abs
Wed: Back/Bi (superset with 30 sec rest: chins/lat pulldown/rows/etc with typical bicep db exercises in 8-12 rep range)
Thur: 6mph treadmill jog, abs
Fri: Legs/shoulders (leg presses and machine squat…started at new gym recently and doesn’t have a barbbell so have to make do with machines) Db shoulder presses, etc.
Sat: jog and HIIT mixed together, abs
Often do random days of fitness testing and other things to shock the body like recently doing 100 dips/100 chins/100 various crunches in 10x10.
After taking a picture I realize my back isn’t very developed and not sure why. I perform typical back exercises quite hard…