I’ve been lifting for a little of a year now and recently wanted to up the intensity of my workouts to see if I could see better results.
A little background information on me…
I started a “chunky” 6’3’’ 205 lb gamer… ate like shit and never went out. I was showed this site and low and behold the lifting addiction began. I went from 205 lbs to 155 lbs in 2 months, basically shut down my eating by eating around 35% of what I was eating before and doing cardio 5-8 times a week.
I went to the doctor to see if I injuryed myself in anyway because it seemed as if the way I went about losing that weight was very wrong.
I checked out fine but now I sit at 175-177 lbs and 8-9% body fat. My routine has been the same (taking in and pushing out new ways to hit the same parts to spark “muscle confusion.”
Anyways, I just wanted some professional advice on a beginning routine and diet(and seeing the pictures here, its considered professional).
Monday - Day 1 Chest
9:30 AM Diet
Whole Wheat Bagel - Plain Cream Cheese and Smoked Salmon followed with a juice of some kind (ranging from orange/cranberry)
9:45 AM Gym
2 Warm up Sets of 3-5 Dumbbell Bench Press
Followed by 5x6 of 90% max weight
5x6 Incline Dumbbell Bench Press 90% max weight
5x6 Cable flies at 90% max weight
10:45 AM Diet
Muscle Milk collegiate mix (mixed with milk) 4g protien/60g carbs 700ish calories.
1:00 PM Diet
Wheat Bread Roast Beef Sandwich with about 3/4 pound of roast beef/lettuce/pickles. 2-3 Yoplait Light Cherry Yogurts (Best thing ever)
5:00 PM Diet
Plain Chicken Breast 3/4 pound (sadly it has to be on white bread) and a lot of fruit/veggies. Mostly Honeydew/Grapes/Broccoli.
9:00 PM Gym
2 Warm up Sets of 3-5 Dumbbell Bench Press
Followed by 10x3 of 95-100% max weight
10x3 Incline Dumbbell Bench Press 95-100% max weight
10x3 Cable flies at 95-100% max weight
10:00 PM Diet
Muscle Milk collegiate mix (mixed with milk) 4g protien/60g carbs 700ish calories.
Tuesday - Off day
Diet - Same diet pretty much
Weds. - Back/Shoulders Day
Diet - Same as Mon.
Early lift
Warm up by Wide Grip Chin ups 3x10
5x6 shrugs 90% weight
5x6 1 armed rows 90% weight
3x10 modified reverse flies
Need another back I think…
Late lift
Warm up by Wide Grip Chin ups 3x10
10x3 shrugs 95-100% weight
10x3 1 armed rows 95-100% weight
3x10 modified reverse flies (very light weight)
Need another back I think…
Thurs - Off day
Diet - Same diet
Friday - Legs
Diet - Same
Early lift
Warm up 3-5 reps of light weight back squats
5x6 Back Squats 90% weight
5x6 Leg lifts 90% weight
5x6 Hamstring leg lifts (don’t know the exact name sorry.)
Maybe add Calf raises?
Late Lift
Warm up 3-5 reps of light weight back squats
10x3 Back Squats 95-100% weight
10x3 Leg lifts 95-100% weight
10x3 Hamstring leg lifts (don’t know the exact name sorry.)
Maybe add Calf raises?
Saturday - Off day
Diet - Go fucking crazy, eat whatever I want (BEST DAY EVER).
Sunday - Bis/Tris
Diet - Same as lifting days…
Early Lift
Warm up 3-5 reps of Skull Crushers with Bent Bar
5x6 Skull Crushers with BB
3x10 weighted bench dips (usually 60% of my body weight)
3 sets of modified “21’s” preacher curls (outside grip BB, reverse grip BB, regular grip BB)
5x6 Standing Curls straight bar
Late lift
Warm up 3-5 reps of Skull Crushers with Bent Bar
10x3 Skull Crushers with BB
3x10 weighted bench dips (usually 60% of my body weight)
3 sets of modified “21’s” preacher curls (outside grip BB, reverse grip BB, regular grip BB)
10x3 Standing Curls straight bar
Repeat!
Now, wow that was a long ass type, but… I was thinking of some modifications to diet…
Such as Surge Recovery instead of Muscle Milk, and Z-12 for better sleep seeing as I really have a terrible time waking up in the morning. Should I start a creatine cycle? (The German mono-hydrate one from here).
p.s. sorry for the long read.
