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Probably impossible for me to do daily, but I'll do my best.
Training:
I can type up the actual workouts if people want to see that, but it's extensive. High volume, fast paced, almost always supersets with opposing muscle groups. Very little rest, except for big compound exercises like bench, deads, squat. Every workout starts with the following:
Warmup:
- abs superset (SS) weighted back ext. About 100 reps each. Usually the steep decline ab crunch, sometimes with weight overhead, sometimes other ab stuff
- leg press SS calves. Leg press is low weight, hi rep. Sets go something like 50, 30, 20, 20, 20, 10ish. Calves are usually done on the same leg press machine, just slide the feet down. So leg press to fail, then calves to fail, back and forth. I used to do stepmill for 10-12 mins before workouts, but like this better.
- sometimes add pushups
I switched back to the good old Arnold 3 day split.
Day 1: Chest and back, with deadlifts
Day 2: Shoulders and arms
Day 3: Legs
Day 4: Rest, or you can do like Arnold did, and repeat days 1-3 twice in a row, and rest on day 7. I did do this week 1, but moving forward, I think I need more than one day of rest per week. Going by feel atm, but will probably rest on days 4, or use them for cardio, abs, accessory work
Diet:
by macros
200+ g protein daily spread over 5 meals, mostly lean meats, fish, lots of shakes, some yogurt, cottage cheese
40-50g carbs, very low, almost keto. Carbs timed around workouts, before and after. E.g. if a morning workout, then maybe a banana before, and something after, maybe bread, pasta, potato, etc.
Plenty of green vegetables
