Hello there, I am 34 years old 178cm height and 172 pounds weight. I am training with weights for the last 2-3 years in a serious manner lets say which this means deadlifts squats and the other core exercises. I would like to post down my program and diet exactly as it is during the day to tell me my faults. Bear in mind i dont do any steroids just usual whey protein, creatine sometimes etc.
6.30am Wake up
7.00am Coffee with milk 0% fat
8.30am 0.5 cup oats with 1 scoop whey protein and a handful walnuts
11.00 4 boiled eggs 1 whole 3 whites again with some walnuts
13.00pm Training
14.00pm end of training 1 scoop of whey protein
14.30pm lunch usually fish or chicken with rice white mostly
17.00pm 1 scoop of whey or 2 small tuna cans with handful almonds
20.00pm This is where i have problem most times there is sometimes i dont have any food around so i eat eithr tuna cans, or anything that is meat its not always chicken though. Sometiems i dont eat anything just a glass of milk and go to bed around 22.00
22.00pm iF I have proper dinner i drink a glass of 0% milk and go to sleep
Now, my training constists of all major lifts, military press,deadlifts,squats,bench press and some exercises that follow example
chest/bench press 5x5, incline dumbell press 3x10, pulover 3x10, cable flies 2x12
back/ chin ups 4x6-8, deadlifts 4x8, one arm dumbell row 3x10 lat pulldown 2x12
legs/ squat 4x8-10, leg extensions 3x10, leg curls 3x10 calves 1x75
shoulders/ miliatry 5x5, dumbell raises 3x10, front extensions with 15kb plate 3x10, upright rows 2x12 shrugs 2x12
All these i mix the days up dont have standard days but is 3 maybe 4 times per week i train. I dont do much cardio just once a week in the morning for 1 hour which consists 30 minutes HIIT and 40 minutes fast walk on incline.
Now my body looks ok the V shape startd showing at my waist but i still have fat to burn. Any ideas will be helpful Thanks. I just want a nice body for the beach dont want to bulk like hell or anything. If you also have anu ideas for supplementes then shoot i dont have a prob to buy them. Thanks
6.30am Wake up
7.00am Coffee with milk 0% fat
8.30am 0.5 cup oats with 1 scoop whey protein and a handful walnuts
11.00 4 boiled eggs 1 whole 3 whites again with some walnuts
13.00pm Training
14.00pm end of training 1 scoop of whey protein
14.30pm lunch usually fish or chicken with rice white mostly
17.00pm 1 scoop of whey or 2 small tuna cans with handful almonds
20.00pm This is where i have problem most times there is sometimes i dont have any food around so i eat eithr tuna cans, or anything that is meat its not always chicken though. Sometiems i dont eat anything just a glass of milk and go to bed around 22.00
22.00pm iF I have proper dinner i drink a glass of 0% milk and go to sleep
Now, my training constists of all major lifts, military press,deadlifts,squats,bench press and some exercises that follow example
chest/bench press 5x5, incline dumbell press 3x10, pulover 3x10, cable flies 2x12
back/ chin ups 4x6-8, deadlifts 4x8, one arm dumbell row 3x10 lat pulldown 2x12
legs/ squat 4x8-10, leg extensions 3x10, leg curls 3x10 calves 1x75
shoulders/ miliatry 5x5, dumbell raises 3x10, front extensions with 15kb plate 3x10, upright rows 2x12 shrugs 2x12
All these i mix the days up dont have standard days but is 3 maybe 4 times per week i train. I dont do much cardio just once a week in the morning for 1 hour which consists 30 minutes HIIT and 40 minutes fast walk on incline.
Now my body looks ok the V shape startd showing at my waist but i still have fat to burn. Any ideas will be helpful Thanks. I just want a nice body for the beach dont want to bulk like hell or anything. If you also have anu ideas for supplementes then shoot i dont have a prob to buy them. Thanks