Hey, Everyone, it’s been a while since i’ve been on. Anyways i could use some help with my workout. Over the summer I really cut down on the eating and dropped from 235lbs to 190lbs and as much as a regret it my strength plumitted to. I’m still not done dieting but as for my goals I need to drop down to 180lbs and improve my bench from it’s now pathetic 155lbs max to my body weight+. So let me give you guys a run down of my workouts and diet and then hopefully you guys can give me some pointers.
DIET- Everyday I eat mostly the same thing, so heres my daily meal. I aimed at high protein, low carbs.
Breakfast-Protein bar(25g protein,35g carbs)330 calories, Water
After workout- Protien shake(20g protein,5g carbs)130 calories
Lunch-I don’t eat it, not until i make 180lbs
Supper-high protein meat(25g protein,35g carbs)330 calories
After second workout- Protein shake(20g protein, 5 g carbs)130 calories
So in total i get about 90 grams of protein and 80 grams of carbs with 920 calories. Now i know I don’t eat enough but I need to cut the weight.
As for my workouts, I workout 4 times a week, twice a day. Along with football practices, i also do 2 running sessions and i’m going to start putting in some Plyometrics.
Heres what my running sessions will look like- 15-20 minutes of stretching, i do alot of stuff like walking lunges and the usuall moving stratches. next this is followed by a quick 10-15 minute run and then 10 mintues of plyometrics.
Now onto the workouts, I lift Monday, Tuesday, Thursday and Friday.
Monday- Flat bench
Incline Dbell press
stiff leg dead lift
one arm bent row
Dbell step ups
Incline fly Dbell
Dbell high pulls
Dbell front raise
rev grip pull downs
low lat pull
Ok i know thats alot, thanks for the help in advance if anyone read that entire thing. Any advice helps.