Hello all. I like to start by introducing my self. My name is Allen and I'm 31yrs old. I've been working out on and off since I was 18. As with everything else in life theirs always a few bumps in the road. A few year back working late not eating right and not working out my weight got up to 260lb. Today I'm 215 now I want to drop down to 195lb and be at 15% bf. I know some of you might think 15% is still high but I want a realistic goal then work from their .my stat are as follow
height 71 in
bf 24% I'm using a Omron scale for weight and B.F reading
some of the supplements I'm using O.N creatine caps, O.N optimen, fish oil soft gels ,BCAA caps, Myofusion protein for afternoon meal. And just this week I started Oxy elite pro.
I work out at the gym 3 times a week and do martial arts 4 time a week ( Kyokushin karate, Bjj, Filipino martial art)
My daily calorie intake is about 2100. today i did 1794. might have to tweak.
Since I only have enough time to go to the gym 3 time a week. I fallow a fullbody workout routine.
As for cardio I hope that with all the dif martial art class should be enough. will tweak if needed.
with kids,work, work, wife house and dog my routine look like this.
Mon: Gym 4:30am
Wed: day off from work out (spend time with Kids)
Thur: Gym 4:30am, Karate 8pm, jiu-jitsu 9pm
Fri: Jiu-jitsu 7pm
Sat: Gym 2pm
Sun: Filipino Martial Art 11am, Jiu-jitsu 12pm
Todays workout log
Sumo Deadlift: 225 X 10, 315 x 8, 315 x 7
Leg press: 200 X 10 all 3 sets. ( blow out my knee during A jiujitsu match 3yrs ago to this day still bothers me!)
D.B incline B.P: 75 x 8, 80 x 8, 85 x 8, 90 x 8
D.B shrug: 90 x 8, 95 x 8, 100 x 8, 105 x 8
Barbell Curl: 80 x 8 ( 2 sets) 90 x 8, 100 x 7
Standing calf rise: 255 x 10, 275 x 10, 295 x 10
Dip: 3 set of 10 under own body weight.