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Hello everyone,
I am finally going to take all this alot more serious, and wanted to get my diet on point.
A little bit about me,
Current stats:
37 years old
200lbs
bodyfat unknown.
My history:
I trained alot when I was in my early teens to about 22 and then I sustained an injury ( herniated disc ) that put pressure on my sciatic nerve which made it impossible to continue my training.
I quit training and went into a deep depression caused by that and other things that happened in life and became an alcoholic for about 8 years, during this 8 years my weight shot up to 300lbs
I've been sober now for 7-8 years and have lost 100lbs and train 4 days a week, my training consists of 1 hour weights and 30 minutes cardio.
For the last year I've been on a trt does of test @ 200mg a week, I have noticed major changes in my body composition, but I am just recently trying to dig more into my diet and fine tune, before I was only counting calories but now I am taking macros into account as well.
My goal for this diet is maintenance & body recomp and possibly add some lean muscle.
My diet will be strict Mon-Fri and saturday/sunday I will eat whatever but keep in within my maintenance calories.
MY TRAINING SCHEDULE:
MONDAY - LEGS
NO CARDIO
Squats ( 5 sets ) ( 8 -12 reps )
Leg Press ( 4 sets ) ( 8 - 12 reps )
Single Leg Extensions ( 4 sets ) ( 8 - 12 reps )
Leg curls ( 4 sets ) ( 8 - 12 reps )
ABS ( 1 set ) ( 30 reps )
TUESDAY - SHOULDERS / BICEPS
30 MINUTES CARDIO ON ELLIPTICAL AFTER TRAINING MODERATE HEART RATE ( 115 - 130 BPM )
Side Dumbbell Lateral Raises ( 4 sets ) ( 15 -20 reps )
Seated Preacher Curls EZ Bar ( 4 sets ) ( 8 - 12 reps )
Front Dumbbell Lateral Raises ( 4 sets ) ( 15 - 20 reps )
Seated Dumbbell Military Press ( 4 sets ) ( 8 - 12 reps )
Seated Hammer Curls ( 4 sets ) ( 8 - 12 reps )
Seated Shoulder Press Machine ( 4 sets ) ( 8 - 12 reps )
Seated Alternating Dumbbell curls ( 4 sets ) ( 8 - 12 reps )
THURSDAY - CHEST / TRICEPS
30 MINUTES CARDIO ON ELLIPTICAL AFTER TRAINING MODERATE HEART RATE ( 115 - 130 BPM )
Incline Bench Press ( 4 sets ) ( 8 - 12 reps )
Cable Push downs ( 4 sets ) ( 8 - 12 reps )
Decline Bench Press ( 4 sets ) ( 8 - 12 reps )
Dips ( 4 sets ) ( 8 - 12 reps )
Cable Flys ( 4 sets ) ( 8 - 12 reps )
Seated Dumbbell Triceps Extension ( 4 sets ) ( 8 - 12 reps )
Skull Crushers ( 4 sets ) ( 8 -12 reps )
Machine Pullover ( 4 sets ) ( 8 - 12 reps )
SATURDAY - BACK / BICEPS / SHOULDERS
30 MINUTES CARDIO ON ELLIPTICAL AFTER TRAINING MODERATE HEART RATE ( 115 - 130 BPM )
Seated Cable Rows ( 4 sets ) ( 8 - 12 reps )
Assisted pullups ( 4 sets ) ( 8 - 12 reps )
Lat Pulldowns ( 4 sets ) ( 8 - 12 reps )
Dumbbell Rows ( 4 sets ) ( 8 - 12 reps )
Barbell Rows ( 4 sets ) ( 8 - 12 reps )
Single Arm Lat Pulldowns ( 4 sets ) ( 8 -12 reps )
Side Dumbbell Lateral Raises ( 4 sets ) ( 15 -20 reps )
Seated Preacher Curls EZ Bar ( 4 sets ) ( 8 - 12 reps )
Front Dumbbell Lateral Raises ( 4 sets ) ( 15 - 20 reps )
Seated Dumbbell Military Press ( 4 sets ) ( 8 - 12 reps )
Diet- See pictures
Only thing that changes on training days I take a pre carb powder ( 50 grams ) 200 calories 30 minutes prior to working out along with a banana
Post workout I have ( 2 ) Rice cakes with peanut butter.
One of the biggest issues is my sleep schedule
Sleep Schedule
MONDAY / TUESDAY / THURSDAY / SATURDAY
Go to sleep at 9:00 P.M get up @ 2:00 A.M get to the gym @ 3:00 A.M workout until 4:30 A.M get home @ 5:00 A.M shower take an hour nap and get up for work.
I refuse to go to the gym during peak hours so the only time is early
I am finally going to take all this alot more serious, and wanted to get my diet on point.
A little bit about me,
Current stats:
37 years old
200lbs
bodyfat unknown.
My history:
I trained alot when I was in my early teens to about 22 and then I sustained an injury ( herniated disc ) that put pressure on my sciatic nerve which made it impossible to continue my training.
I quit training and went into a deep depression caused by that and other things that happened in life and became an alcoholic for about 8 years, during this 8 years my weight shot up to 300lbs
I've been sober now for 7-8 years and have lost 100lbs and train 4 days a week, my training consists of 1 hour weights and 30 minutes cardio.
For the last year I've been on a trt does of test @ 200mg a week, I have noticed major changes in my body composition, but I am just recently trying to dig more into my diet and fine tune, before I was only counting calories but now I am taking macros into account as well.
My goal for this diet is maintenance & body recomp and possibly add some lean muscle.
My diet will be strict Mon-Fri and saturday/sunday I will eat whatever but keep in within my maintenance calories.
MY TRAINING SCHEDULE:
MONDAY - LEGS
NO CARDIO
Squats ( 5 sets ) ( 8 -12 reps )
Leg Press ( 4 sets ) ( 8 - 12 reps )
Single Leg Extensions ( 4 sets ) ( 8 - 12 reps )
Leg curls ( 4 sets ) ( 8 - 12 reps )
ABS ( 1 set ) ( 30 reps )
TUESDAY - SHOULDERS / BICEPS
30 MINUTES CARDIO ON ELLIPTICAL AFTER TRAINING MODERATE HEART RATE ( 115 - 130 BPM )
Side Dumbbell Lateral Raises ( 4 sets ) ( 15 -20 reps )
Seated Preacher Curls EZ Bar ( 4 sets ) ( 8 - 12 reps )
Front Dumbbell Lateral Raises ( 4 sets ) ( 15 - 20 reps )
Seated Dumbbell Military Press ( 4 sets ) ( 8 - 12 reps )
Seated Hammer Curls ( 4 sets ) ( 8 - 12 reps )
Seated Shoulder Press Machine ( 4 sets ) ( 8 - 12 reps )
Seated Alternating Dumbbell curls ( 4 sets ) ( 8 - 12 reps )
THURSDAY - CHEST / TRICEPS
30 MINUTES CARDIO ON ELLIPTICAL AFTER TRAINING MODERATE HEART RATE ( 115 - 130 BPM )
Incline Bench Press ( 4 sets ) ( 8 - 12 reps )
Cable Push downs ( 4 sets ) ( 8 - 12 reps )
Decline Bench Press ( 4 sets ) ( 8 - 12 reps )
Dips ( 4 sets ) ( 8 - 12 reps )
Cable Flys ( 4 sets ) ( 8 - 12 reps )
Seated Dumbbell Triceps Extension ( 4 sets ) ( 8 - 12 reps )
Skull Crushers ( 4 sets ) ( 8 -12 reps )
Machine Pullover ( 4 sets ) ( 8 - 12 reps )
SATURDAY - BACK / BICEPS / SHOULDERS
30 MINUTES CARDIO ON ELLIPTICAL AFTER TRAINING MODERATE HEART RATE ( 115 - 130 BPM )
Seated Cable Rows ( 4 sets ) ( 8 - 12 reps )
Assisted pullups ( 4 sets ) ( 8 - 12 reps )
Lat Pulldowns ( 4 sets ) ( 8 - 12 reps )
Dumbbell Rows ( 4 sets ) ( 8 - 12 reps )
Barbell Rows ( 4 sets ) ( 8 - 12 reps )
Single Arm Lat Pulldowns ( 4 sets ) ( 8 -12 reps )
Side Dumbbell Lateral Raises ( 4 sets ) ( 15 -20 reps )
Seated Preacher Curls EZ Bar ( 4 sets ) ( 8 - 12 reps )
Front Dumbbell Lateral Raises ( 4 sets ) ( 15 - 20 reps )
Seated Dumbbell Military Press ( 4 sets ) ( 8 - 12 reps )
Diet- See pictures
Only thing that changes on training days I take a pre carb powder ( 50 grams ) 200 calories 30 minutes prior to working out along with a banana
Post workout I have ( 2 ) Rice cakes with peanut butter.
One of the biggest issues is my sleep schedule
Sleep Schedule
MONDAY / TUESDAY / THURSDAY / SATURDAY
Go to sleep at 9:00 P.M get up @ 2:00 A.M get to the gym @ 3:00 A.M workout until 4:30 A.M get home @ 5:00 A.M shower take an hour nap and get up for work.
I refuse to go to the gym during peak hours so the only time is early
happy to have you
