Zach0075
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I have always been that guy that only knew how to bulk and put on size and that used to be ok back 3 years ago when i weighed 225, but now i weigh around 255 and i'm tired of looking this way. My goal is to drop down to around 210 to 215.
I feel that is a good weight for me being 6'4'' tall. So i just started yesterday really getting back into the strict clean eating regimen and I just wanted to share my experience with everyone and as always, I love getting advice and pointers who know what they are talking about.
So I am an experienced lifter, but beginner in proper diet. What I have always done is lift is heavy as I can for 6-8 reps to increase muscle mass. Now i want to start doing 12-15 reps per set still heavy but manageable. My main goal here is fat loss with of course retaining as much muscle as possible.
So I will be posting pictures up maybe once every 2 weeks or maybe once a week who knows. But I will happily take any advice that yall can give me to help with diet, training, etc.
So without further due day 1 was yesterday which for me is Chest/ Tricep day and every exercise i did was different for me because I want to start working on my weaknesses from now on. I probably won't mention weight because honestly for me weight doesn't matter, I know I work hard in the gym and I am strong i just want to look stronger than i am.
This is with around 30 sec to 1 min rest between sets which is very short for me. I am used to 1.5 min to 2.5 min rest period. But i am usually lifting heavy as possible. Also should mention that cardio is my worst enemy and i'm not used to doing it. But i will do what it takes to drop this weight.
Chest
1. Wide grip bench press-4 sets with 12-15 reps per set
2. Incline press using machine( I have a bum left shoulder it don't hurt as bad)- 4 sets 12-15 reps
3. Close Grip bench press- 4 sets 12-15 reps
4. I started to do flys but it was really irritating my shoulder so I stopped.
Triceps
1. Dips-4 sets as many reps as i could usually getting around 12 to 17 reps
2. triceps push down with cables with v-bar-4 sets 12 to 15 reps
I dont do a whole lot for triceps because i've always been blessed with naturally strong ones. I get it from my father.
Cardio- 17 min on treadmill with running for 5 then resting then running again (i'm out of shape when it comes to cardio)
Diet
~2800 calories
30 carbs
20 fat
40 protein
I feel that is a good weight for me being 6'4'' tall. So i just started yesterday really getting back into the strict clean eating regimen and I just wanted to share my experience with everyone and as always, I love getting advice and pointers who know what they are talking about.
So I am an experienced lifter, but beginner in proper diet. What I have always done is lift is heavy as I can for 6-8 reps to increase muscle mass. Now i want to start doing 12-15 reps per set still heavy but manageable. My main goal here is fat loss with of course retaining as much muscle as possible.
So I will be posting pictures up maybe once every 2 weeks or maybe once a week who knows. But I will happily take any advice that yall can give me to help with diet, training, etc.
So without further due day 1 was yesterday which for me is Chest/ Tricep day and every exercise i did was different for me because I want to start working on my weaknesses from now on. I probably won't mention weight because honestly for me weight doesn't matter, I know I work hard in the gym and I am strong i just want to look stronger than i am.
This is with around 30 sec to 1 min rest between sets which is very short for me. I am used to 1.5 min to 2.5 min rest period. But i am usually lifting heavy as possible. Also should mention that cardio is my worst enemy and i'm not used to doing it. But i will do what it takes to drop this weight.
Chest
1. Wide grip bench press-4 sets with 12-15 reps per set
2. Incline press using machine( I have a bum left shoulder it don't hurt as bad)- 4 sets 12-15 reps
3. Close Grip bench press- 4 sets 12-15 reps
4. I started to do flys but it was really irritating my shoulder so I stopped.
Triceps
1. Dips-4 sets as many reps as i could usually getting around 12 to 17 reps
2. triceps push down with cables with v-bar-4 sets 12 to 15 reps
I dont do a whole lot for triceps because i've always been blessed with naturally strong ones. I get it from my father.
Cardio- 17 min on treadmill with running for 5 then resting then running again (i'm out of shape when it comes to cardio)
Diet
~2800 calories
30 carbs
20 fat
40 protein
