mermaid
New member
I am starting over; taking all that I've learned and consolidating it into a decent plan. I've not been that successful in the past three months but I need to change that now. The first part of this journal is for a 12 week period starting tomorrow:
Age:36
Weight:156 (put on over the past couple weeks)
Chest: 42
Waist: 31.5
Hip:40
Thigh:23.25
Calf:14.5
Bicep:12
Diet:
I like 5 meals a day - it seems to work well. I'll keep within 1500-1600 cals per day with a 40:30:30 macro split though on some days the P will be higher; the C, lower.
Protein - egg whites, cottage cheese, chicken, lean beef, pork tenderloin, white fish, salmon, tuna, whey powder.
Fats - almonds, nut butters, avocado, olive oil, flax oil to include in 2 meals per day
Carbs - fibrous as as far as possible - oats, bran cereal, Performax bread (4g fiber per slice), beans, sweet potato, brown rice, berries, FF milk.
Plus lots of green veggies (which I struggle with but will choke down)
Water - at least 3 liters per day; green tea and the occasional coffee
One cheat meal per week.
Supplements - I cannot handle stimulants at all so will stick with my usual multi vit, zinc, flax caps, 3 Sesapure, Glucorell before carbs and 6 Levorex per day.
Training:
I will be formalising the routine so that it is easier to stick to. I will take a notebook into the gym and record weight lifted and rep #. Planning on a four day split as follows (and 3 sets to failuer unless otherwise noted) for 6 weeks then will review if I need to mix it up:
Day 1 - Legs
BB Squats - one warm up set; 4 sets to failure
One legged seated leg press
Seated calf raises
Day 2 - Chest and Back
DB Incline Press
DB Incline Flyes
Flat BD Flyes
Wide grip Pulldown
Bent Over BB Row
Close Grip Pulldown
Day 3 - Shoulders and Abs (Abs - four sets)
DB Press
BB Upright Row
Bent Over DB Rear Delt
DB Lateral Raises
Forward Crunches
Rear Crunches
DB Incline Flyes
Day 4 - Arms
EZ Bar Bicep Curl
DB Incline Bicep Curl
DB Hammer Curl
DB French Press
EZ Bar Skull crushers
Rope Pushdown
Cardio - 4 times per week - 30 mins each - 3 HIIT, 1 Steady state at 5am on empty stomach wherever possible.
Haven't quite worked out when I'll need rest - will just listen to my body.
So that's it. Advice/comments well received and much appreciated.
AND - if the AF Store is going ahead with the first quarter contest, then I AM IN!!! There, said it, no going back. Pictures posted Jan 1.
You girls are right - I am not a loser. I am a winner.
Happy Holidays to Everyone!!
Age:36
Weight:156 (put on over the past couple weeks)
Chest: 42
Waist: 31.5
Hip:40
Thigh:23.25
Calf:14.5
Bicep:12
Diet:
I like 5 meals a day - it seems to work well. I'll keep within 1500-1600 cals per day with a 40:30:30 macro split though on some days the P will be higher; the C, lower.
Protein - egg whites, cottage cheese, chicken, lean beef, pork tenderloin, white fish, salmon, tuna, whey powder.
Fats - almonds, nut butters, avocado, olive oil, flax oil to include in 2 meals per day
Carbs - fibrous as as far as possible - oats, bran cereal, Performax bread (4g fiber per slice), beans, sweet potato, brown rice, berries, FF milk.
Plus lots of green veggies (which I struggle with but will choke down)
Water - at least 3 liters per day; green tea and the occasional coffee
One cheat meal per week.
Supplements - I cannot handle stimulants at all so will stick with my usual multi vit, zinc, flax caps, 3 Sesapure, Glucorell before carbs and 6 Levorex per day.
Training:
I will be formalising the routine so that it is easier to stick to. I will take a notebook into the gym and record weight lifted and rep #. Planning on a four day split as follows (and 3 sets to failuer unless otherwise noted) for 6 weeks then will review if I need to mix it up:
Day 1 - Legs
BB Squats - one warm up set; 4 sets to failure
One legged seated leg press
Seated calf raises
Day 2 - Chest and Back
DB Incline Press
DB Incline Flyes
Flat BD Flyes
Wide grip Pulldown
Bent Over BB Row
Close Grip Pulldown
Day 3 - Shoulders and Abs (Abs - four sets)
DB Press
BB Upright Row
Bent Over DB Rear Delt
DB Lateral Raises
Forward Crunches
Rear Crunches
DB Incline Flyes
Day 4 - Arms
EZ Bar Bicep Curl
DB Incline Bicep Curl
DB Hammer Curl
DB French Press
EZ Bar Skull crushers
Rope Pushdown
Cardio - 4 times per week - 30 mins each - 3 HIIT, 1 Steady state at 5am on empty stomach wherever possible.
Haven't quite worked out when I'll need rest - will just listen to my body.
So that's it. Advice/comments well received and much appreciated.
AND - if the AF Store is going ahead with the first quarter contest, then I AM IN!!! There, said it, no going back. Pictures posted Jan 1.
You girls are right - I am not a loser. I am a winner.
Happy Holidays to Everyone!!