Diet help??

[grim45]

Warm up - Jump rope for 2 minutes straight
Your rep range to be muscle group specific, it also is a "range" which means you go to failure on every set, if you can't perform the exercise properly to the bottom number, the weight is too heavy, go lighter, and if you can perform the exercise properly for more than the higher number, the weight is too light, add weight.

Squats 3 sets 15-20 reps perform these all by themselves, little rest between sets 90 secs your hip must go below your knee, feet shoulder width apart with toes pointed out slightly while looking at the ceiling through the entire range of motion

Stiff legged deadlifts 15-20 reps(this is where your legs are touching and your knees are locked, you bend at the waist, stand up with the bar while pushing your hips forward and pulling your shoulders back, when you lower the weight again you must push your butt out, toward the back wall, as far as you can, getting a complete stretch on the hamstring, just let the weight barely touch the ground before standing back up)
supersetted with calf raises 3x21 (7/7/7-toes in/heels out-toes out/heels in-toes and heels lined up)

Pull-ups 3 sets w/bodyweight to failure supersetted with flat barbell Bench Press 3 sets 8-12 reps

bent rows 3 sets 8-12 reps supersetted with Incline Bench Press 3 sets 8-12 reps

Military Press 3 sets 8-12 reps Supersetted with Crunches 3 sets to failure

Upright rows 3 sets 20-25 reps supersetted with hanging leg lifts 3 sets to failure(these would be bending the knees and bringing them up into your chest, slow and controlled)

Barbell Curls 3 sets 8-12 reps supersetted with skull crushers 3 sets 8-12 reps

One arm dumbbell preacher curls 3 sets 8-12 reps supersetted with dips 3 sets to failure with bodyweight

Do these exercises every monday, wednesday and friday, on tuesday and thursday you must do one hour of cardio, whatever that needs to look like, if you have to start with a fast walk, that's fine, but you need to make progress on this every single week. If you need any of the exercises explained in more detail then let me know.

Do this for the next five weeks, right up until your first workout with the trainer from the remote trainer challange!

Thanks for this Ive printed it out. Gonna start on Monday. Still have not put a diet together yet been doing alot of reading though. The cardio shouldnt be a problem been runing every day anyway!!!

[tbody66]

Thanks for this Ive printed it out. Gonna start on Monday. Still have not put a diet together yet been doing alot of reading though. The cardio shouldnt be a problem been runing every day anyway!!!

Good to hear, you will like how this works, get your diet dialed in soon, today would be best.