Hi all,
I'm starting a log to track my progress
My current stats are-
Weight 84kg
Hight 5 ft 11
Age 31
Bf 14%
Target- Bulking to 90kg
I'm on my first ever cycle (sustonon) on my 4th wk
So in total I'm bulking for another 8 week's plus pct.
Then I plan to do a cut where my target will be to get down to 7% bf
I am currently eating at 600 calories above maintenance, I have to say I'm not enjoying it, I'm sick of eating lol I prefer eating at a deficit.
Alittle about myself and my training experience, when I was 17 I had become over the years very over weight (obese) I was 17 stone and most of it was blubber, I was a right fat arse lol I decided to do something about it, I started training and within a year I learned as much as I could,I went from 17 stone to 12 stone, I went from fat and unattractive (I'd never had a girlfriend) to all the girls wanting to know me, it was a truly amazing turn around. From there I decided to start bodybuilding, in my peak I reached 14 stone solid. At the age of 22 I lost interest in training, then didn't pick it up again until I was 27, I started boxing for a few years where I fought at 160lb. I have now jacked it in, im now ready to gain some weight!
Im now determined to get down to 7% bf after my bulk I want to achieve this by April next year.
The photo below is of my current body, at 14% bf
Attachment 126249
My workout days look like this-
Monday back and biceps
Back workout- wide grip chip ups x5 close grip chin ups x5 cable rows x5 bent over rows x5 lat shrugs x5 deadlifts x5
I tend to mix things up other exercises from time to time to all my workouts)
Biceps, standing dumbbell drop sets x5 hammers x5 concentration curls x5 cables x3
Later on I do 30 second sprints, 5 set (cardio)
Tuesday- chest and triceps
Chest- flat bench x5 incline dumbbells x5 peck Dec x5 cable flys x5 dips x5
Triceps- close grip benchpress x4 skullcrushers x4 cables x5
Wednesday- rest
Thursday- legs
Legs- quad rises x5 hamstring curls x5 squats x5 lunges x5 calf rises x5
Friday- shoulders
:
Shoulders- dumbbell delta press x5 dumbbell flush (I rise them at the front them move them to the side of my body in one movement, feels nice) x5 seated shoulder press machine x5 behind head press (rear delta press) x5 reverse pecdec x5 shruggs x5 trap rises x5
Saturday rest
Sunday rest
_
_
-
MY DIET- im on a leangains style eating plan (intermittent fasting 8 hour window)
10am 2 eggs, 100g muesli oats with milk = 513 cals 24 pro 64 carb 17 fat
12pm chicken sandwich, tub of cottage cheese. 440 cals 46 pro 38 carb 8 fat
3pm tuna pasta and a yogurt 530 cals 42 protein 79 carb 3g fat
5pm liver and oats (PWOM) 675 cals 75 pro 64 carb 10 fat
6pm ground beef burger in to wholemeal bread buns, one tub of cottage cheese with pineapple chunks 1100 cals 74 pro 56 carb 17 fat
= around 3200 cals (the above is what I eat today)