Accountability and advice log

[badfish419]

Hi AM community heres a quick overview,
Age:22
Male
H:5'8"
W:246
Goal- weight loss but want to be stronger than now
Training
Mon- back
Tues- arms
Wed- chest
Thurs- shoulders
Fri- legs
Cardio post weights three days a week

Was practicing IF but some informed guys on the forum told me i wasnt eating nearly enough so rather than cramming in more calories during my feeding window im eating more often.

Pre workout- whey shake and N0 extreme pre workout

Post workout- 2 scoops isopure, 1/2 cup blueberries, scoop of granola

9am today going to have 3 egg whites one whole egg with turkey and 2 slices american cheese

Will log the rest of my meals later today, but i want to know am i training too much or what im just not seeing alot of results even though im doing alot

Also take a multi, fish oil, biotin, and soon glycophase and forskolin95 when they arrive

 

[badfish419]

Work out today- kinda haphazard wasnt happy with myself

Incline DB press- 35x10, 40x8, 3x 45x 8,7,6

Superset- fly machine and incline press machine
Fly- 130x10 5 sets
Press- 110x6 for 2sets 90x7 for the final three

Flat bench DB fly- 30x7 4 sets

Cable cross over + DB pull over SS

Cabel- 30 (on each)x 6, 5 sets

Pull over- 40x5 3 sets only shoulder became irritated

Is this too much and too complicated?

 

[mountainman33]

Training
Mon- back
Tues- arms
Wed- chest
Thurs- shoulders
Fri- legs
Cardio post weights three days a week

You should split up your days a little differnetly. All upper body everyday in row doesn't allow for enough revocery.

 

[badfish419]

You should split up your days a little differnetly. All upper body everyday in row doesn't allow for enough revocery.

Should i go to a three day split or just vary days

 

[mountainman33]

My split looks like this:

Chest/Traps
Quads/Calves
Delts/Lats
Hamstrings/Calves

I throw rest days in every so often but have gone 2 and 3 weeks without rest days.

 

[badfish419]

My split looks like this: Chest/Traps Quads/Calves Delts/Lats Hamstrings/Calves I throw rest days in every so often but have gone 2 and 3 weeks without rest days.

What about cardio in wed, and outdoor calinsthetics on sat

 

[mountainman33]

What about cardio in wed, and outdoor calinsthetics on sat

Some people do cardio after their lifting, others do HIIT mixed in with their sets (I am one of those), there are others who alternate weight and cardio days. It's all in how your body responds to the stimulus. If you're looking for fat loss though doing cardio after weights could be your best bet.

 

[badfish419]

How about this split
Mon- chest and bis
Tues- outdoor calinthetics
Wednesday- legs and shoulders
Thursday- outdoor
Friday- back and tris

Will follow most weights with low impact cardio

 

[badfish419]

Food for today

2 scoops protein, 1 scoop granola, and blueberry shake postnworkout

9:30 am: 3 egg whites one whole, 3 slices of turkey and baby spinach, one slice of american

Couldnt eat again till 6pm
2 pieces of grilled chicken 1/2lb of veggies small portion of quinoa with berries ang grapes

 

[badfish419]

March 20th
Shoulders

Over head barbell press- 35sx10, 40sx8, 45sx8,6

Upright rows- 70x10 2sets 80x8,6,6

Side lateral raise + front lateral raise ( i do both sides and then one arm each for fronts and count that as one rep) 20sx7 4 reps

Shrugs(on some kind of shrug machine)- 80 each side for 5 sets

Cardio 16 minute pyramid in tredmill

 

[badfish419]

Food for march 20th

Post workout: 1 scoop of protein, blueberries, scoop of veggie meal replacement,

9am: 3 egg whites, one whole, mixed veggies and one piece of american

12pm: grilled chicken ( portion and a half), mixed veggies, and quinoa

5pm: 3 slices of turkey on baby spinach