I want to be a Tester
Age: 19
Sex: Male
Height: 5' 9"
Weight: 181 lbs
Bodytype: Ectomorph
Training experience (as much detail as possible): I have been lifting for 6 years total, but only for the past 2 years have I been lifting vigorously with a broader knowledge on diet, cardio, flexibility, and resistance training. I am also a personal trainer for 24 Hour Fitness, so I basically have to be in physically outstanding shape if I want to attract potential clients.
Current Training Schedule / Protocol (as much detail as possible): I currently am currently on a strength/hypertrophy program. I have three different workouts, and workout 4 days a week (to prevent overtraining since I go to school and work): Tuesday, Thursday, Saturday, and Sunday. My workouts consist of the following (these include a 3-5 minute cardio warm up, dynamic stretching, and static stretching as cool down:
Workout 1:
Barbell Bench Press 7 sets x 4 reps
Incline Dumbell Press 7 x 4
Cable Flies 7 x 4
Dumbell Curls 4 x 6-8
Seated Preacher Curls 4 x 6-8
Workout 2:
Lat Pulldowns 7 x 4
Deadlifts 7 x 4
Dumbell Shoulder Press 7 x 4
Dumbell Upright Row 4 x 6-8
Dumbell Lateral Raise 4 x 6-8
Skull Crushers 4 x 6-8
Weighted Dips 4 x 6-8
Workout 3:
Squats 7 x 4
Leg Press 7 x 4
Standing Calf Raise 4 x 6-8
Lying Leg Curl 4 x 6-8
Leg Extensions 4 x 6-8
Dumbell Single-leg Lunges 4 x 6-8
Cardio Schedule/Protocol (as much detail as possible):
Since I am on a bulk I am doing as little cardio as possible, especially being an ectomorph I burn up muscle quick if I do cardio in addition to weight training as well as lose a strength. However, to maximize lean gains and limit fat I will occasionally play basketball, jump rope, and hit the heavy bag or speed bag.
Current Supplements:
Optimum Nutrition 100% Whey Protein
Kirkland brand Fish Oil
Kirkland brand Multivitamin
Bulk Nutrition Bulk Glutamine
Current Diet and macros:
3600 kcal a day
Diet consists of the following:
-Steel Cut Oats
-Rolled Oats
-100% Whole-wheat bread
-Eggs
-Tuna
-Salmon
-Steak
-Lean Ground Beef
-Chicken Tenders
-Chicken Breast
-Sliced Chicken Breast
-Peanut Butter
-Brown Rice
-Apples, bananas, avocados, carots, celery, mixed lettuce, broccoli, celery, low-fat cheese, low-fat cottage cheese, low-fat yogurt, skim milk, and olive oil.
I eat 6 meals a day, roughly every 2-3 hours, with about 600 calories in each meal. Macro breakdown is about 400 grams Carbs, 300 grams Protein, and 90 grams fat.
Sample Meal:
-1 cup rolled oats cooked (300 kcal)
-1 egg yolk, 5 egg whites cooked w/1 slice reduced fat swiss cheese (260 kcal)
-1 small apple (40 kcal)
Meal Totals: 64 grams Carbs, 53 grams Protein, and 12 grams fat.
Current Daily water intake: 1.5-2 gallons of water per day
Short Term Goal:
My short term goal is to gain 4 lbs total and increase strength on all compound movement exercises by 10%.
Long Term Goal:
My long term goal is to gain 9 lbs of muscle and lose 4 lbs of fat. My current body fat is 8.1%, I want to get down to 6%.
ANY and ALL Prescription / Non-Prescription / Recreational drugs:
No prescription, non-prescription, or recreational drugs. I haven't even drank any alcohol in over a year.
Supplement history:
-Controlled Labs Green Bulge
-ALRI N-Gorge
-Universal Animal Pak
-Kirkland Brand Fish Oil
-Kirkland Brand Multivitamin
-Cytosport Muscle Milk
-Cytosport Cytogainer
-Optimum Nutrition 100% Whey
Will you post "Before" and "After" photos:
Yes
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Disclaimer: I have read the terms above completely. I DO NOT have/know of any medical condition regarding my health and well being. By posting your information, you agree to all terms and conditions, you are declaring that you have read the above terms entirely and agree to them completely. Please make sure you have read all of the above terms before posting your information.
My email is
[email protected]