Im 18 , 83kg, 5-10/5-11 tall and i would say about 30-35%bf.
I started training at home (have bench, dumbells, boxing bag a floor to ceiling just to keep moving between sets) and dieting 2 months ago. Result have been great. I have drop about 3-4 kgs in fat but have also converted alot of the mass into muscle so i never expected my weight to drop much (i.e. muscle weighs more than fat). I have definatley dropped a few % bodyfat. love handles are nearly gone, stomach and chest fat are going also but at a slow pace.
Just wanted to see if im on the right track:
------------------------------------------------------------------
Diet:
------------------------------------------------------------------
8:30am 1 & half scoops optimum 100% whey with 500ml skim milk, 1 banana and 2 good teaspoons of light peanut butter. (this is absolutely awesome!!!)
12:00 noon 2 lean lean 5 star mince patties cooked on the foreman so there is 0 fat content. with 2 slices of wheat/brown bread or a handful of brown rice. I also usually drip bbq sauce on with light tzatziki and hommous for flavour.
3:00pm coffee and a peice of fruit
6:00 Dinner chicken or mince with vegetables again with the bbq sauce dripped on with tzaziki and hommous
Between dinner and bed is usually nuts, straight protein shake with water or tea.
2 liters water everyday atleast.
------------------------------------------------------------------
Training
------------------------------------------------------------------
Training about 5-6 days - Im pretty sure what im doing is called supersets??? i.e. one set immediately onto another then a rest and repeat
Monday Chest: Flat bench 3 x 10 then after every set dumbell flys 3 x 10 then again a incline i.e. 3x10 and after each set a set of dumbell flys
Tuesday Back: Barbell Rows 5x10 and dumbell rows 5x10
Wed: Rest
Thur Shoulders and Triceps: 6x10 Tricept Kickbacks coupled with Side raises 3x10 and front raises for shoulders. Close grip barbell rows 3x10 with overhead raises for tricepts 3x10
Friday Bicepts and Abs: Concentration Curls 3x10 straight bar curls 3x10 and then onto hammers curls 3x10 coupled with leg raises while lying down and crunches between bicept sets about 4x50 (25 leg raises and 25 crunches in same set)
Saturday: Maybe some light bench and if legs arent done on Saturday They are done on Sunday which consists of 5x10 squats and 5x10 leg extensions with kickboxing in between if it can be tolerated.
Cardio is 1 hour walk to work 5 days. Also might do a 20-30 min skip after weights or a 30-40 min run 1-2 times a week or is this overkill?
---------------------------------------------------------------------
Suplements
---------------------------------------------------------------------
Optimum 100% Gold Standard Whey (best stuff, i get it from Mr Vitamins in Chatswood,Sydney - 99% sure hes the cheapest)
Scivation Xtend BCAAs taken during training
Glucosamine & Vitamin C
Fizogen Blitz Cycle - got it for free off my couzin so taking it now - nothing amazing
Side Note: Also got I-gh-1 from LG Sciences of my couzin for free. a) is this a prohormone <---please clear this up for me and b)thinking of taking it in 1-2 weeks time
also got a vial of tren a DONT LECTURE ME ON THIS i might wait another month before taking this i might not take it at all
All opinions will be welcomed and if you have read this entire post thanks for taking the time to read it.
Reply With Quote