Originally Posted by
smalltime7
ok did some calculations got a BMR of 72 and a TDEE of 2983.75 I used to train 1 body part per week but wasnt getting results i wanted so i bounced it to a body part twice a week.
food has been sporatic i eat at least i steak or a chicken or fish once a day typical to eat 6 eggs or so 1 or 2 whole, a cup of nuts, a string cheese, a protein bar, a protein drink, a yogurt, cottage cheese, applesauce, maybe hit fast food once a day.
currently 180lbs 12 % bf I want to get to a hard 200 I am NOT gonna start my cycle until i get my diet straight. although i have done several cycles i have never been good with the diet any help here would be apprciated very much. S.T.
monday legs
4 sets squats reps 15/12/10/8
4 sets incline press 15/12/10/8
4 sets extensions 15/12/10/8
4 sets sitting calf 10/10/10/10
tris
4 sets skull crushers 15/12/10/8
4 sets push downs 15/12/10/8
4 sets extensions 15/12/10/8
4 sets dips 10/10/10/10
tuesday bis
4 sets curls 15/12/10/8
4 sets preacher 12/10/8/6
4 sets hammer 15/12/10/8
4 sets concentration15/12/10/8
shoulders
4 sets military 15/12/10/8
4 sets seated laterals 15/12/10/8
4 sets standing front raises 10/10/10/10
4 sets shrugs 10/10/10/10
weds chest
4 sets db flat 15/12/10/8
4 sets db incline 15/12/10/8
4 sets db flys 10/10/10/10
4 sets decline 15/12/10/8
back
4 sets close grip chins 10/10/10/10
4 sets bent over rows 15/12/10/8
4 sets one arm db rows 10/10/10/10
4 sets seated cable 15/12/10/8
thurs same as monday
friday same as tuesday
saturday same as weds
sunday off.
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