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03-22-2011, 02:26 PM #1Staff ~ HRT Optimization Specialist
- Join Date
- Mar 2011
- Location
- Arctic Circle
- Posts
- 4,286
Does my routine need any tweaking?
Stats:
Age = 19
Weight = ~191 lbs
Height = 5"9
Current BF = ~18%
Goal = ~9% BF, "Ripped Physique" (A ssmaller version of Zyzz / Narcissus)
DISCLAIMER: I also do 30 minutes of cardio Monday-Friday AFTER Lifting.
Current Routine:
Monday – Chest + Calfs
5 sets dumbbell bench press
5 sets barbell incline bench press
5 sets dumbbell flys
3 sets pec deck
3 sets cable cross-overs
3 sets seated calf raises
3 sets donkey calf raises
3 sets lying calf raises
Tuesday – Back + Abs + Obliques
5 sets Deadlifts
5 Sets Pull-Ups (Reps = Until Fail)
4 sets seated high rows
4 sets wide grip lat pull-downs
3 sets T-bar rows
5 sets roman chair crunches
4 sets cable crunches
3 sets oblique crunches
Wednesday – Biceps + Triceps
5 sets barbell curls
5 sets incline seated dumbbell curls
4 sets preacher curls
4 sets hammer curls
5 sets seated dumbbell extensions
4 sets close grip bench press
4 sets rope pull-downs
THURSDAY – Quads + Hams + Calfs
5 sets squats
5 sets leg press
5 sets of leg extensions
5 sets lying hamstring curls
5 sets seated calf raises
1 set stair stepping
Friday – Shoulders + Abs + Obliques
5 sets dumbbell shoulder press
5 sets lateral delt raises
3 sets up-right rows
3 sets front delt raises
3 sets rear delt face pulls
3 sets weighted knee ups
3 sets decline twisting oblique crunches
Saturday
Strictly Cardio - 45 Minutes.
Sunday
Day Off.
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03-22-2011, 02:30 PM #2
Your diet is going to play a huge part of getting bf down. That and a ton of cardio.
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03-22-2011, 03:02 PM #3Staff ~ HRT Optimization Specialist
- Join Date
- Mar 2011
- Location
- Arctic Circle
- Posts
- 4,286
Affirmative, for reference, my diet:
Protein / Carbs / Fat / Total Calories:
Meal 1: 7:00am
2 Large Whole Egg 12/2/10/140
1/2 Cup Broccoli 1/3/0/15
1 Cup Green Beans 1/4/0/20
1 Glutamine Capsule
1 Multivitamin/Mineral
Total: 14/9/10/160
Meal 2: 10:00am
1 Cups Skim Milk 9/12/0/80
7 Oz Yam 3/35/0/150
Total: 12/47/0/230
Meal 3: 1:00pm
6 Oz Boneless Skinless Chicken Breast 36/0/0/160
2 Cups Skim Milk 18/24/0/160
2 Tbsp EVOO 0/0/10/90
Total: 54/24/12.5/415
Meal 4: 4:00pm
6 Oz 100% Lean Ground Beef 53/0/0/206
1/2 Cup Brown Rice: 8/68/3/320 [Should I find a better brown rice?]
1/2 Cup Tomato Sauce/Juice 2/5/0/30
1 Glutamine Capsule
Total: 63/73/17/556
Meal 5: 7:00pm (Pre-Workout)
Myofusion Protein Shake (2 Scoops Myo + 1 cup milk) 59/22/6/374
5g of Creatine mixed into shake
1/4 Cup Liquid Egg Whites 7/0/0/30 [Added to Shake]
1/4 Cup Organic Rolled Oats 8/33.5/3.2/192
Total: 74/55.5/9.2/566
8:00 - 9:00 Workout, 9:00 - 9:30 CARDIO
Meal 6: 9:30pm (Post Workout)
Myofusion Protein Shake (2 Scoops Myo + 1 cup milk) 59/22/6/374
1/4 Cup Organic Rolled Oats 8/33.5/3.2/192
1/4 Cup Liquid Egg Whites 7/0/0/30 [Added to Shake]
Total: 74/55.5/9.2/566
Meal 7: 11:00pm
1 Scoop MuscleMilk 100% Casein [Mixed with Water] : 25/2/0.5/110
Total: 24/3/1/120
Grand Totals: 315 / 267 / 43.4 / 2565
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