LiLShAnK357
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Im 22, 5,8 and 205 LBS. I have a musclar look for my size, but of course like most people have excess body fat, not a lot but average. I have tried countless supps and none of them do that much for me. Black Powder by MRI and Animal Pak is all i take besdies Protein Shakes.
I train 5 days a week. Sometimes my schedule varies meaing I'll do back monday instead of chest. Just varies on how I feel. I do my cardio after my weight/ab training. I usually just do pyramid style training 10,8,6,4. Every other week I do GVT(german volume training)training on 2 days. Typically this is how I do it
Monday- Chest,ABS, Cardio - Bench Press 4 sets, Cable Cross 4 sets, Dumbbell Pullover 3 sets, Decline 4 sets, Pec decks 2-3 sets, Swiss Ball Crunches 4 sets (30 crunch), Cable Crunches 4 sets. I ride the bike for 20-30 mins.
Tuesday- Bicep/Tricep -Dumbbell Curls 4 sets, Preacher curls 3 sets, Overhead tricep dumbbell extension 4 sets, Tricep press down 3 sets, Tricep Rope 4 sets, Hammer Curls 3 sets,Cable Curls with rope 4 sets
Wednesday- Legs,ABS, Cardio - Squats 4 sets, Leg presses 4 sets, Standing Calf Raise 3 sets, Hack Squat 2 sets, Leg Extensions 3 sets, Leg Curls 3 sets, Same ab stuff as Monday, Ride the bike for 20-30 mins
Thursday - Back,ABS - Lat Pull down 3 sets with standard bar, 3 sets with v bar, 3 sets with reverse grip pull down, dumbbell rows 2-3 sets, deadlifts ( i go heavy on the deads 10,8,6,4,3,3,1), Same ab stuff as monday and wednesday
Friday - Shoulders or Chest again, Cardio - Cardio is the same as the whole week. If I do shoulders I do military press 3 sets, front raises 3 sets, overhead dumbbell presses 4 sets, upright rows 2-3 sets.
My eating is okay, this is typically what I eat.
Morning-
60 Gram Shake (Optium Pro Complex protein)
Egg Whites
Oatmeal if I feel like it
Midsnack-
Chicken Florentine or chicken
Lunch-
Some stype of meat, beef or chicken
Preworkout-
2 Slices of Ezekel toast
1 serving of Glutamine by GNC
Postworkout-
2 Scoops of Optium Pro complex - 60 grams
1 Serving of Glutamine by GNC
Late Meal-
Usually chicken breast or a 12inch Chicken Sandwhich from Subway with pepper jack cheese,black olives,green peppers,parm cheese,spinach and fat free ranch
Bedtime-
2 scoops of Optium's Casein Shake
That's my basic eating its not always chicken, sometimes beef or tuna. I honestly get sick when I eat veggies just straight up.
Anyway I want to lose Bodyfat but not get super skinny and cut. I've been hard at it for over 1.5 years and am just slowly seeing results. It's hard to stay away from the "juice" when I know people doing it and they are just huge and cut. But I wanna stay away from it.
Any input or advice is appreciated
:dl:
I train 5 days a week. Sometimes my schedule varies meaing I'll do back monday instead of chest. Just varies on how I feel. I do my cardio after my weight/ab training. I usually just do pyramid style training 10,8,6,4. Every other week I do GVT(german volume training)training on 2 days. Typically this is how I do it
Monday- Chest,ABS, Cardio - Bench Press 4 sets, Cable Cross 4 sets, Dumbbell Pullover 3 sets, Decline 4 sets, Pec decks 2-3 sets, Swiss Ball Crunches 4 sets (30 crunch), Cable Crunches 4 sets. I ride the bike for 20-30 mins.
Tuesday- Bicep/Tricep -Dumbbell Curls 4 sets, Preacher curls 3 sets, Overhead tricep dumbbell extension 4 sets, Tricep press down 3 sets, Tricep Rope 4 sets, Hammer Curls 3 sets,Cable Curls with rope 4 sets
Wednesday- Legs,ABS, Cardio - Squats 4 sets, Leg presses 4 sets, Standing Calf Raise 3 sets, Hack Squat 2 sets, Leg Extensions 3 sets, Leg Curls 3 sets, Same ab stuff as Monday, Ride the bike for 20-30 mins
Thursday - Back,ABS - Lat Pull down 3 sets with standard bar, 3 sets with v bar, 3 sets with reverse grip pull down, dumbbell rows 2-3 sets, deadlifts ( i go heavy on the deads 10,8,6,4,3,3,1), Same ab stuff as monday and wednesday
Friday - Shoulders or Chest again, Cardio - Cardio is the same as the whole week. If I do shoulders I do military press 3 sets, front raises 3 sets, overhead dumbbell presses 4 sets, upright rows 2-3 sets.
My eating is okay, this is typically what I eat.
Morning-
60 Gram Shake (Optium Pro Complex protein)
Egg Whites
Oatmeal if I feel like it
Midsnack-
Chicken Florentine or chicken
Lunch-
Some stype of meat, beef or chicken
Preworkout-
2 Slices of Ezekel toast
1 serving of Glutamine by GNC
Postworkout-
2 Scoops of Optium Pro complex - 60 grams
1 Serving of Glutamine by GNC
Late Meal-
Usually chicken breast or a 12inch Chicken Sandwhich from Subway with pepper jack cheese,black olives,green peppers,parm cheese,spinach and fat free ranch
Bedtime-
2 scoops of Optium's Casein Shake
That's my basic eating its not always chicken, sometimes beef or tuna. I honestly get sick when I eat veggies just straight up.
Anyway I want to lose Bodyfat but not get super skinny and cut. I've been hard at it for over 1.5 years and am just slowly seeing results. It's hard to stay away from the "juice" when I know people doing it and they are just huge and cut. But I wanna stay away from it.
Any input or advice is appreciated
:dl: