Hey all, first off I will start with my stats as im sure it'll be the first thing that is asked for.
28 years of age.
224lbs
6 ft 1
bf 25%~
Training exp : In and out of gyms since I was 18, got serious about it at around 23 years old but have obviously had a few stop and gos since then, which ultimately brings us to this thread.
Cycle exp : 1 cycle, 12wk test e @ 500mg/wk , this was sept/oct/nov of 2010. PCT was nolva/clomid 40/40/20/20 100/100/50/50.
Over the last year or so I've had a lot of ups and down in my life regarding addiction (gambling) , finances , family matters etc etc ........ so in turn my diet, training and physique has sufferred terribly. Ive been back in the gym consistant for about 10 weeks now so it is time to get a proper diet lined up to start cutting this large ammount of bf I have accumulated over the past year or so. Naturally, without aas.
My routine is as follows:
**update, new routine to start aug/7 with diet**
Mon-fri, sat am fasted cardio, sun off/hockey.
2 week rotation, week1 6-8 rep range, week2 10-12 rep range.
Mon-chest
Bb bench press 4sets
Bb incline press 4sets
Incline db flys 4sets
30-45mins cardio
Tues-back
Wide grip pull ups 4sets
Close grip chins 4sets
Bb rows 4sets
Deads 4sets
30-45mins cardio
Wed-shoulders
Bb military press 4sets
Db side raises 4sets
Rear delt flys 4sets
30-45min cardio
Thurs-legs
Squats 4sets
Ham curls 4sets
Calve raises 4sets
Quad extensions 4sets
No cardio
Fri-arms
Bb curls 4sets
Db hammer curls 4sets
V-bar tri pushdowns 4sets
Cable tri kickbacks 4sets
30-45mins cardio
Sat-45min am fasted cardio
My BMR according to my bodyweight is 2190 and TDEE is 3010, I'm certain these are too high as I usually maintain 215-225 on ~2600cal.
**update - got diet figured out with some help from 405**
Meal 1
1scoop whey
4oz 95/5 ground beef
49/3/8 - 283cal
Meal 2
1 can tuna
1/4 cup salsa
32/10/1 - 177cal
Meal 3
250g ff cottage cheese
1tbsp natty pb
4oz 95/5 ground beef
56/17/14 - 433
Meal 4 - preworkout
1 carton egg whites
1/3 cup oats
2cups broc
28/30/5 - 295cal
Meal 5 - postworkout
2 scoop whey
1/3 cup oats
49/30/8 - 382cal
Meal 6
2 chicken breats
2 cups broc
46/5/1 - 213
Meal 7
250g ff cottage cheese
3 whole eggs
46/14/14 - 390
2173cal
306/109/52
57/21/22
I work 7am-3pm, so meals 2,3 and 4 are all at work, i do not have access to micro/oven as I am in my work truck on the road all day so all foods are eaten cold.
Thanks in advance.
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