I’ve been spinning my wheels to long and need some advice. Poor diet/exercise during adolescence has made getting a good physique now very difficult. I store most of my fat in lower abs, chest, and love handles. Last year I tried to do a slower lean bulk to add mass but was not happy with where it ended up (middle picture). I’m currently trying to lose the excess fat before I begin another lean bulk phase. Currently sitting around 165lbs, 25 years.
Looking for direction on whether I should change my approach.
Training is as follows (can elaborate if need be).
Day 1 - Legs quad focus
Day 2 - Chest
Day 3 - Back
Day 4 - off or HIIT
Day 5 - Legs ham focus
Day 6 - Shoulders/Traps
Day 7 - Arms/abs
Day 8 - off or HIIT
Squat - 255lbs x 5
DL - 310lbs x 5
Bench - 190lbs x 5
Nutrition - Typical Day
5am - Black coffee before lifting
6am - BCAA’s during workout
7am - Smoothie post workout (protein, berries, spinach, almond milk, flax seeds)
12pm - 6-8oz meat, 2-3 cups veg, 1 cup quinoa, lots of olive oil
6pm - 6-8oz meat or fish, bag of greens, 1/2 avocado, nuts, lots of olive oil
Usually totals around 2000 cals; 150g Pro, 150g Carb, 70g Fat
Supps: Fish oil, Vitamin D, CLA, ZMA
Help an aspiring lifter out…