Just recently joined the website and was looking around, reading articles and studying up on different crap. Been working out now for about 7 months after having taken a good 2 years off due to laziness and life, but now back in action and wanted to see if you guys could help me out some. I am 23, weigh 214, 6’1".
Thus far I have dropped roughly 40 pounds and several pant sizes while increasing arms size from 14" to 16.5", reduced the midsection from 42" to 35" and been slowly making increases to legs and upper body.
My usual training involves 4 days out of the week
M - Chest/Bicep
T - Shoulders
W - Off
Th - Legs
F - Back/Tri
S - Off
Su - Off
Constantly changing exercises every week (i.e. barbell one week, dumbells the next week, mix of machine the following week and so on). I have been sticking to the archaic sets of about 4 sets of each exercise doing reps 12,10,8,8. Really looking to help shed that last bit of fat so that more definition can be seen.
My diet consists of 8 meals, each within 2-2.5 hours of each other
1 - Protein Powder, Oatmeal, Almond butter, blueberries
2 - Oatmeal, Whey
3 - Lean meat, veggies, beans
4 - protein bar
5 - pre workout (whey/casein w/ oatmeal)
6 - Post workout (whey/quick carbs)
7 - lean meat, veggies
8 - Casein, cottage cheese, something with fiber
Taking Creatine, Glutamine, thermogenics, and usually do 3 days of HIIT training first thing in the morning, along with some sport twice a week (tennis, mountain biking)
Diet right now is yielding about 2400 calories, 220-300 gr of protein, 150-250 carbs, 45-75 fat
Been looking into DC training and Carb cycling. Sorry for the long post. If anyone has any suggestions on how to better go about shedding fat so that my damn six pack can show up, I appreciate it. Thanks mates!
Edit: I do back/tri, not back/bi