Heya everyone...in military have brief history with anabolic that was stupid but nonetheless I'm back...this time doin everything the right.way
Stat
22 yrs old
511
190
I thought I was ectomorph Iuntil recently I am naturally lean except stomach area where I seem to pack on fat easy....havnt worked.out.serious.in sometime except my jujitsu Muah Thai and krav maga class four days a week. And.military stuff...
I wear size 34 or 35 which should and could be smaller growing up I had a shredded stomach...now.not.so much...rest of my body is lean. Legs have always been stout.and.very strong broad shoulders but stomach kiing me..I don't k.ow.wheather to bulk or cut yey but.going.post diet.amd sample trainimg regimin.
Cardio will be 5 days a week am at 2.0 mph for 40 mins after week 5 will bump up to 2.5
Afternoons workouts 2.5 3 days a week
Training trying to fit in with my scheduale and classes
Day one
Warmup 2-3 sets of.machine bench
Flat or incline bench 4 sets 15, 12, 10, 8
Dumbell bench
Flies 3 sets
Dips
Skull crushers
Pushdowns
Day two
Pulldowns
Pull up
Rows it deads
Bb curls
Db curls
21's
Day three
Squats
Inclineeg press
Leg extension
Db shoulder press
Side lateral
Bent lateral
4 sets of calf raises
All wi be same set rep skeem not goin to failure but using lighter worthy for muscle contraction week 6 will be to failure and week 8 will be starting abs
Diet
Meal one
1 cup of oats
6-8 egg whites
2
4 oz of chicken breast
3rd cup of brown rice
3
Tolpia or tuna 6 oz
3rd cup of rice
4 pre wo
6 oz of ground beef and 4 oz of sweet potato
5 pwo
4 oz of chciken
Bannana or cup of oats
Meal 6
4 oz of chicken
1 cup of broccoli
On non workout days all carbs will be replaced with broccoli asspargus or green beans on carbs are morning oats... Week 6 will implement on 2 days back to back all carnal will be 4 oz white potatoes
Well guys tell me what u think or what u will need or think to change.... So it time bump it up peeps
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Originally Posted by Navy-boi-kai
