Age:27
Weight:180 pounds
Ht: 5"11
Bf: 20%
Ive been weight lifting for 2 years (4 days a week). I used to do cardio 3 days a week and I plan on doing it again. Ive been doing cardio maybe once every 2 weeks now and Im sure thats why my bf% has been climbing. I try to keep it clean every week and have one day where I pig out but lately Ive been having a small piece of junk food every other day to eat. I am looking to get to 200 pounds with 8-10% Bf and I know my bf% is too high for a cycle. So I will post my diet and my routines to see what you think.
Breakfast: 48g Protien, 57g Carb, 16.5g Fat, 9g Fiber (400 Calories)
• whey/casein protein shake (1 scoop in 1% milk) (24g Protein, 1.5g Fat, 3g Carb) [120 Calories] ( 9g Protein, 12g Carb, 4g Fat) [110 Calories]
• 1 cup 1% milk ( 9g Protein, 12g Carb, 4g Fat) [110 Calories] [in oatmeal and fibre one cereal thru morning]
• ½ cup oatmeal (dry measure) (8g Protein, 30g Carb, 7g Fat, 9g Fiber) [180 Calories]
• 1/4 cup egg whites (6 grams protein)
• Multi vitamin
Mid-morning: 24g Protien, 66.6g Carb, 15g Fat, 21.3g Fiber (424 Calories)
• ½ cup yogurt + ½ cup FibreOne cereal (5g Protein, 8g Carb) [50 Calories] (2g Protein, 24g Carb, 0.5g Fat, 14g Fiber) [100 Calories]
• 1/2 cup non fat cottage cheese (15g protein, 30g carbs)
• 1 oz. almonds (6g Protein, 5.6g Carb, 14.5g Fat, 3.3g Fiber) [164 Calories]
• 1 apple or banana (1g Protien, 29g Carb, 4g Fiber) [110 Calories]
• 500 ml green tea
• 500ml water
Lunch:
• 2 slices of whole wheat bread with lunch meat (25g protein at least)
• 1 apple
• carrot slices
• 500ml water
Afternoon:
• ½ can of tuna (13g Protein, 1g Fat) [60 Calories]
• slice of non fat Kraft cheese (5g protein)
• 1.5-2cups of brocolli, green or red pepper, cucumber
• 1/2 cup of fruit (grapes usually)
Dinner:
• chicken, turkey, tuna or lean red meat [at least 20g protien] (this changes and can be chicken pot pie or pasta with meat sauce etc)
• 1 large baked potato or 1 ½ cups rice
• 1-2 cups vegetables again
• 1 cup 1% milk ( 9g Protein, 12g Carb, 4g Fat)[110 Calories]
Pre workout: One of these meals here (I work shift work so usually its my first meal or dinner) + 5g creatine mono + apple juice
Post workout: 36g Protein, 53.5g Carb, 2.9g Fat, 1.5g Fiber (280 Calories)
• whey protein shake (1 scoop in water) (24g Protein, 1.5g fat, 3g carb) [120 Calories] + 1/2 scoop casein protein (12g protein) + 1.5 scoop WaxeMaise (60g HighG carb powder) + 5g creatine mono
So there's my diet. On any given day I might have something high in sugar or fat because I do love junk food once and a while.
My workout for past 14 weeks has been low 6 reps to failure on each exercise to gain mass. I have done the 5x5 training (4 months) before and tried Steve Holmans Positions of Flexion training (4 months). Im trying to bulk up my arms (inner mass) and back as much as possible. I switch my exercises up every week and do basically every exercise from a popular website. This is what my week looks like
Monday: Arms (bi's, tri's and forearm)
- 2 inner bicep exercises (3 sets each)
- 2 outer bicep (3 sets each)
- 4 tricep for all heads ( 3 sets each)
- 1 forearm ( 3 sets)
Tuesday: Legs (quads, hams and calves)
- 3 quad ( 3 sets each)
- 1 ham (3 sets)
- 2 calves ( 3 sets each)
Off
Thursday: Chest/ Shoulders
- 2 front delt (3 sets each)
- 2 side delt (3 sets each)
- 2 chest exercises ( i do one major and other upper or lower chest and I alternate each week)
Friday: Back/ Traps/ Abs
- 1 trap (3 sets)
- 3 lat ( 3 sets each)
- 2 or 3 mid back (3 sets each)
- 1 lower back (always back extensions)
- 2 or 3 ab exercises
off 2 days
So there are my goals. I noticed some awesome workouts on this forum but I am looking for peoples input on my current routine. I want to bulk up and tone down my bf%.
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