Hi, thanks for getting back.my goals are grow muscles, get stronger. I am pretty active and take part in cycling tours and runs but I am not looking for enhancing any specific sports activity. I just do that for recreation and stay healthy, My main goal in gain more muscles. From the two years of in the gym so far I have been going through trials of bulking and cuttinng.
Bowl of cereal with fat free milk ( it’s usually a kind with no sugar or a maybe 6g of sugar)
Four egg white whole wheat wrap
Lunch is some form of red or white meat with salad and complex carb
Evening snack is a usually a fruit with a fat free plain yoghurt
A scoop of mass gainer after my work out
Dinner is again small piece of white or red meat with salad and some complex carbs.
I tried a a couple of work out routines and lately after reading a comprehensive book on work outs I am on the old fashioned push pull split.
MONDAYS-Bench press (8x3) inclined dumbbell press (8x3). Dumbbell flies (8x3)
Lateral raises - 8x3, tricep isolations
TUESDAY- LEGS - squats ( 6x4) leg presses ( 10x3) dead lift 5X5 leg curls ( 12x3) leg raises (12x3)
THURSDAY-Weighted pull-ups ( 8x3 narrow grips, 8x3 wide grip), pull downs (5x5). rows-5x5,
Shrugs 10x3, bicep isolations 10x 3, ABS
Friday- FIRST WEEK, Same as Monday, ( following week I move the days around so each day gets repeated at the exact same number of times, so the workout schedule stretches across 3 weeks and then the loops again) making sure that each muscle group gets targeted again every 3-5 days.
I use MY fitness pal to log in every meal and macros, making sure I try to meet my target, I just skip on the mass gainer supplement on the off days during my bulking.
Since I started my TRT I haven’t been able to quiet get my calories right, I have been loosing weight in spite of eating surplus as before which has been all fat loss so I still need to figure out a diet plan. I am also open to further suplimentation if helpful but need to get better educated about things.