whats up fellas i want to start off by saying, i will respect and hear all critiques, and criticism with open ears, don't be offended if i choose not to incorporate your recomendaions, as i have a set goal, and plan that i feel will work best for me. ive been training since i was 16, how ever i have only been training for bodybuilding purposes for the last 2.5 years, prior to that was more strength athletic training.
currently im dieting down from 237 lbs, at about 16% to hopefully 8% body fat i currently weight 217 lbs, and have been dieting since may 5th, 2014.
Schedule
my schedule remains the same day in and day pput, consistancy is key right?
-5 am wake up, 35-40 mins of fasted cardio (walking, either treadmill, or walking my dog)
-6:15 am breakfast 10 egg whites, 1 tsp cinnamon, 1/2 cup oats, 2 tbsp peanut butter
-7:00 am start work
-9:00 am 1 can tuna (chunk light in oil), 2 boiled eggs, 1 cup green beans
-noon 8 oz. chicken breast or 8 oz. top round (alternate every other day), 1 cup green beans, 1 tbsp olive oil
-3:30 pm 2 scoops whey protein, 1/2 cup oats, 1 tbsp olive oil
-4:00 end work
-4:15 pm pre workout
-4:40 pm training session followed by 20 minutes of h.i.i.t cardio
-6:30-7:00pm 2 scoops whey 1 medium banana following training+cardio
-9:15-9:30 pm 8 oz swai or tilapia, 2 cups boiled cabbage, 2 tbsp peanut butter
-10:00 bed
TRAINING
i recently switched from a 3 on 1 off 2 on 1 off split (3/1/2/1), to a 3 on 1 off split, the reason i did this was to modify my shoulder routine into 2 different days (front/rear)
day one - Back (lats, rhomboids, erectors)
day two - Rear/Side Deltoids, traps
day three - Arms
day four - Rest
day five - Chest, traps
day six - Front Deltoids
day seven - Legs (hams, glutes, quads, calves)
today is back day so this is the routine i will be performing:
I warm up 1 set light of each followed by 3 workings sets for each focus on squeeze, drop the last set to a weight I will get a solid but hard 8-10 reps with, again squeezing
wide grip chin ups
close grip pull downs
close grip cable rows
Barbell Rows
cable push downs