OHP/Push press: 225
I’m starting a new log as i’m attempting something new for this year.
I was jotting down my macro breakdown in my notebook and found an entry from Jan 28th 2011
SQUATS: 253lb x 1 PR.
FWI i ended the year with a 365lb squat x 3. Goes to show what can be done in a year. This was without much weight gain and most of the year i was failing at dieting.
Anyway enough with the old onto the new.
I got what i could from the lean gains website and have thrown a plan together at what i think i can do. Feel free to input any advice to help me out. This is my plan.
I will be fasted between 10pm and 2pm. 16/8 fasted/fed.
I will train between 3pm-5pm and i will aim to take my pre workout meal around 2 hours before i train. I will supplement with BCAAs throughout the day while i am fasted.
Cals = BW x11 = approx 2520 cals.
PROTEIN: 250G 1000 CALS
FAT: 80G 720 CALS
CARBS: 200G 800 CALS
As above - 500 cals.
I am to train 5 days a week, with a 4 day split. 4 times a week i’ll do fasted morning cardio BCAAs pre and post along with OMEGA 3 tabs.
Day 1: Chest, Tri’s, Calves
Day 2: Back, Bi’s
Day 3: Rest
Day 4: legs, abs
Day 5: Shoulders, traps
Day 6: Rest
Day 7: Repeat day 1.
Like i said any inout would be much appreciated.