keater824
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Age: 16
Height:6'1
Weight:208
waist size:33
BF:15%BF
Goals: gain 6LBS are LBM in 10wks and cut around 8lbs of fat, if my diet is intact i dont think it be that hard, i have stellar gentics grandfather bodybuilder, other grandfather semi pro football player
Goals By June 20
Height: 6'1
Weight: 192
Waist Size: 30
BF: 5%BF
Diet:
6:00-3 servings of tuna, 2 sliceswhole wheat toast,40oz water
450Cal 10Fat 40Carb 50Pro
11:00-6oz chicken,quinoa, 3 cups fruit/veggies, 40oz water
570Cal 10Fat 60Carb 60Pro
2:00- 6oz chicken, quinoa, 2 cups fruit and veggies, 40oz water
570Cal 10Fat 60Carb 60Pro
Post- 2 servings of Carbslam, 2 servings Whey, 15oz milk
632Cal 8Fat 80Carb 60Pro
Diner- 2 salmon patties, 2 cups fruit and salad, 40oz water
200Cal 5Fat Ocarb 40Pro
2427Cal 43Fat 240Carb 270Pro
1080 Pro Cal
960 Carb Cal
387 Fat Cal
Supps: i Order them today
Appiled Nutriceuticals RPM
Scivation Xtend
VPX Zero Carb Pro Shake
Freak Fix pro shake
USP Labs SuperCissus RX
Nimbus Nutrition Poseidon
Millennium Tech MVP/ZMK Stack
PrimaForce Carb Slam
workout guide:
Chest Sets Reps
Incline DB Press 3 6
Incline DB Press 1 25
DB FlatBench Press 3 6
DB flatBench press 1 25
Decline DB Press 3 6
Decline DB Press 1 25
Decline Pushups 3 25
Triceps Sets Reps
Dips 4 15
Pressdowns 3 6
Pressdowns 1 25
overhead ext 3 6
over ext 1 25
Biceps Sets Reps
Preacher Curl 3 6
Preacher Curl 1 25
Incline DB Curl 3 6
Incline DB Curl 1 25
Barbell Curl 3 6
Barbell Curl 1 25
Back Sets Reps
lat row 3 6
lat row 1 25
Close grip pulldown 3 6
Close grip pulldown 1 25
straight arm pulldown 3 6
straight arm pulldown 1 25
shoulders Sets Reps
DB ShoulderPress 3 6
DB shoulder Press 1 25
BB Shoulder Press 3 6
BB Shoulder Press 1 25
BB shoulder shrug 3 6
BB Shoulder Shrug1 25
Legs Sets Reps
leg curl 3 6
leg curl 1 25
Leg Ext 3 6
leg ext 1 25
Leg Press 3 6
leg press 1 25
Standing Calf raises 4 20
Abs Sets Reps
Decline Crunch 3 15
cycle crunches 3 15
cable crunch 6 6
lying cable crunch 6 6
reverse crunch 3 15
v ups 3 15
captin high chair leg raises 3 to failure
crunch leg did it in mma? 3 15
Mon- chest, triceps, abs
Tues- 30 Min Hitt
Wed- Back, Biceps, Abs
Thrus- 30 Min HITT
Fri- 30 Min HIIT
Sat- shoulders,Legs ABS
Sun- 30 Min HITT
Cycle/Workout Length:10wks
Height:6'1
Weight:208
waist size:33
BF:15%BF
Goals: gain 6LBS are LBM in 10wks and cut around 8lbs of fat, if my diet is intact i dont think it be that hard, i have stellar gentics grandfather bodybuilder, other grandfather semi pro football player
Goals By June 20
Height: 6'1
Weight: 192
Waist Size: 30
BF: 5%BF
Diet:
6:00-3 servings of tuna, 2 sliceswhole wheat toast,40oz water
450Cal 10Fat 40Carb 50Pro
11:00-6oz chicken,quinoa, 3 cups fruit/veggies, 40oz water
570Cal 10Fat 60Carb 60Pro
2:00- 6oz chicken, quinoa, 2 cups fruit and veggies, 40oz water
570Cal 10Fat 60Carb 60Pro
Post- 2 servings of Carbslam, 2 servings Whey, 15oz milk
632Cal 8Fat 80Carb 60Pro
Diner- 2 salmon patties, 2 cups fruit and salad, 40oz water
200Cal 5Fat Ocarb 40Pro
2427Cal 43Fat 240Carb 270Pro
1080 Pro Cal
960 Carb Cal
387 Fat Cal
Supps: i Order them today
Appiled Nutriceuticals RPM
Scivation Xtend
VPX Zero Carb Pro Shake
Freak Fix pro shake
USP Labs SuperCissus RX
Nimbus Nutrition Poseidon
Millennium Tech MVP/ZMK Stack
PrimaForce Carb Slam
workout guide:
Chest Sets Reps
Incline DB Press 3 6
Incline DB Press 1 25
DB FlatBench Press 3 6
DB flatBench press 1 25
Decline DB Press 3 6
Decline DB Press 1 25
Decline Pushups 3 25
Triceps Sets Reps
Dips 4 15
Pressdowns 3 6
Pressdowns 1 25
overhead ext 3 6
over ext 1 25
Biceps Sets Reps
Preacher Curl 3 6
Preacher Curl 1 25
Incline DB Curl 3 6
Incline DB Curl 1 25
Barbell Curl 3 6
Barbell Curl 1 25
Back Sets Reps
lat row 3 6
lat row 1 25
Close grip pulldown 3 6
Close grip pulldown 1 25
straight arm pulldown 3 6
straight arm pulldown 1 25
shoulders Sets Reps
DB ShoulderPress 3 6
DB shoulder Press 1 25
BB Shoulder Press 3 6
BB Shoulder Press 1 25
BB shoulder shrug 3 6
BB Shoulder Shrug1 25
Legs Sets Reps
leg curl 3 6
leg curl 1 25
Leg Ext 3 6
leg ext 1 25
Leg Press 3 6
leg press 1 25
Standing Calf raises 4 20
Abs Sets Reps
Decline Crunch 3 15
cycle crunches 3 15
cable crunch 6 6
lying cable crunch 6 6
reverse crunch 3 15
v ups 3 15
captin high chair leg raises 3 to failure
crunch leg did it in mma? 3 15
Mon- chest, triceps, abs
Tues- 30 Min Hitt
Wed- Back, Biceps, Abs
Thrus- 30 Min HITT
Fri- 30 Min HIIT
Sat- shoulders,Legs ABS
Sun- 30 Min HITT
Cycle/Workout Length:10wks
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