Torhment
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Hey everyone this will be my first post and hopefully not my last so I’ll start off with a list of goals and then go from there.
1. Get back in the gym and back on a workout routine
2. For the first month or two I won’t be taking any supplementsonly a multivitamin I want to build up a descent starting point before I start my first cycle. I’m really trying to lose as much Fat as possible Goal is to get down to 8-10% body fat.
3. Work out a good diet plan that will work for me and my needs
4. Research and buy the supplements I’m going to use on my first cycle after I get down to the body fat % that I’m wanting. What I’m wanting to achieve on my first cycle is focusing on building lean muscle mass and strength I’m not looking at getting huge just to be around 185 -195 my current weight and height 5’7 around 170
5. Build endurance
Workout
Day 1 HIIT Training 25 min
10 min worm up
10 min of 30 sec walk 30 sec sprint (9) Reps
5 min cool down
Bench press 4 sets of 10-12 reps
Dumbbell press
Cable crossover
Decline bench press
Day 2
Seated Row 4 sets of 10-12 reps
Ladder pull ups up to 10
Dumbbell rows
Lat pull downs
Abs
Day 3
HIIT Training 25 min
Machine shoulder press 4sets 10-12 reps
Lateral raises
Dips
Upright row
Day 4
Seated machine curls 4 sets of 10-12
Standing EZ bar curls
Upright rows
Dumbbell shrugs
Behind the back barbell shrugs
Abs
Day 5
2 mile run under 20 min
Tricep cable press downs 4 sets of 10-12
Skull crushers
Weighted Dips
Day 6-7 Rest
I’m trying to clean up the way I eat and drink. I usually drink a lot of sodas and eat a lot of fast food so this is a layout of what I am going to try and do for the next month to see how it works for me and then adjust if necessary.
Diet Plan
Breakfast
Opti-Men for a multi-vitamin
2 poached eggs with soft yolks
Boiled Cereal (a mix of spelt flakes, oatmeal, Quinoa)
Banana, or peanut butter banana sandwich, depending on hunger
2 cups of Green Tea (with a splash of apple cider and honey)
First break
Avocado
2 bottles of water or
Green tea with nothing added
Lunch
Chicken or small fish with rice
More water
Second break
Some sort of fruit
Green tea or water
Dinner (preferably at least two hours before bed)
More chicken with brown rice and veggies
2 cups of White tea or Water
So this is what I have so far any feedback would be appreciated. Again this is without any supplements only a multi- vitamin I will be starting this routine and diet plan 1 JAN then starting my first cycle 1 MARCH like I mentioned before I’m researching supplements that will help build lean muscle mass and strength for my first cycle I’m not looking to start out with anything too harsh like injectables or anything like that was just looking mostly into orals like applied nutraceuticals THE ONE.
1. Get back in the gym and back on a workout routine
2. For the first month or two I won’t be taking any supplementsonly a multivitamin I want to build up a descent starting point before I start my first cycle. I’m really trying to lose as much Fat as possible Goal is to get down to 8-10% body fat.
3. Work out a good diet plan that will work for me and my needs
4. Research and buy the supplements I’m going to use on my first cycle after I get down to the body fat % that I’m wanting. What I’m wanting to achieve on my first cycle is focusing on building lean muscle mass and strength I’m not looking at getting huge just to be around 185 -195 my current weight and height 5’7 around 170
5. Build endurance
Workout
Day 1 HIIT Training 25 min
10 min worm up
10 min of 30 sec walk 30 sec sprint (9) Reps
5 min cool down
Bench press 4 sets of 10-12 reps
Dumbbell press
Cable crossover
Decline bench press
Day 2
Seated Row 4 sets of 10-12 reps
Ladder pull ups up to 10
Dumbbell rows
Lat pull downs
Abs
Day 3
HIIT Training 25 min
Machine shoulder press 4sets 10-12 reps
Lateral raises
Dips
Upright row
Day 4
Seated machine curls 4 sets of 10-12
Standing EZ bar curls
Upright rows
Dumbbell shrugs
Behind the back barbell shrugs
Abs
Day 5
2 mile run under 20 min
Tricep cable press downs 4 sets of 10-12
Skull crushers
Weighted Dips
Day 6-7 Rest
I’m trying to clean up the way I eat and drink. I usually drink a lot of sodas and eat a lot of fast food so this is a layout of what I am going to try and do for the next month to see how it works for me and then adjust if necessary.
Diet Plan
Breakfast
Opti-Men for a multi-vitamin
2 poached eggs with soft yolks
Boiled Cereal (a mix of spelt flakes, oatmeal, Quinoa)
Banana, or peanut butter banana sandwich, depending on hunger
2 cups of Green Tea (with a splash of apple cider and honey)
First break
Avocado
2 bottles of water or
Green tea with nothing added
Lunch
Chicken or small fish with rice
More water
Second break
Some sort of fruit
Green tea or water
Dinner (preferably at least two hours before bed)
More chicken with brown rice and veggies
2 cups of White tea or Water
So this is what I have so far any feedback would be appreciated. Again this is without any supplements only a multi- vitamin I will be starting this routine and diet plan 1 JAN then starting my first cycle 1 MARCH like I mentioned before I’m researching supplements that will help build lean muscle mass and strength for my first cycle I’m not looking to start out with anything too harsh like injectables or anything like that was just looking mostly into orals like applied nutraceuticals THE ONE.