Well well well. I decided to follow suit from a few other guys on AM and make a full time log. Ive been on AM for a couple years but never decided to make my own lifetime log. Well ladies and gents its time for that to change.
I was always a fat kid growing up. 5'4 285lbs when I was 14 years old. Got my stuff together in high school and was a soft 220 after my senior year. I wasnt super fat but I wasnt stacked either A few years ago I had 3 major knee surgerys and was out of commision for a long time and my weight shot up to 300lbs. With alot of hard work and dedication I slowly cut down and last summer I was 192lbs at around 5-7% bf. I have some loose skin here and there but given that or 300lbs? Yeah ill deal with some loose skin. Currently I'm 6'1 219.8 and 11-12% bf. I attained my short term goal of 220lbs but now its time to kick it into high gear and get to 240 by next summer at the same bf%. Its a mounumental task but I live by the "Go big or go Home" philosiphy. Here is the nitty gritty.
Current diet is a carb cycle/backload protocol.
380+grams protein a day.
125-150g carbs on non training days with moderate fats.
225-250g carbs on training days with low fats.
Most of my carbs on training day will come pre-post workout with more in the Mid-Afternoon time.
On non training days Carbs will come after 1pm for the most part aside from what little bit I get from my morning banana and whey.
As three months ago I have been following FST-7 training and absolutely LOVE it. My split is like so -
Day 1 - Back
Inverted Rows 4x8-12 60 seconds rest
Wide Grip Lat Pulldowns 4x8-12 60 seconds rest
Reverse Grip Pulldowns 4x8-12 60 seconds rest
T-Bar Rows 4x8-12 60 seconds rest
Reverse Grip Yates Rows 4x8-12 60 seconds rest
Rack Pulls 4x8-12 60 seconds rest
Straight Arm Push Down 7x8-12 reps - 30 seconds rest
Day 2 - Triceps/Biceps/Hams
Overhead Tricep Extension-Rope 4x8-12 60 seconds rest
Barbell Close Grip Bench Press 4x8-12 60 seconds rest
Reverse Grip Tricep Extention 4x8-12 60 seconds rest
Triceps Pushdown-Rope 7x8-12 30 seconds rest
Barbell Curls 4x8-12 60 seconds rest
Hammer Curls 4x8-12 60 seconds rest
Preacher Curls 4x8-12 60 seconds rest
High Cable Curl 7x8-12 30 seconds rest
Lying Leg Curls 3x8-12 60 seconds rest
Dumbell Stiff Leg Deadlift 3x8-12 60 seconds rest
Seated Leg Curl 7x8-12 30 seconds rest
Day 3 - Shoulders
Shoulder Press 4x8-12 60 seconds rest
Barbell Front Raise 4x8-12 60 seconds rest
Face Pull 4x8-12 60 seconds rest
Lateral Raises 7x8-12 30 seconds rest
Dumbell Bent Over Delt Raise 4x8-12 60 seconds rest
Power Partials 4x8-12 60 seconds rest
Dumbell Shrugs 4x8-12 60 seconds rest
Reverse Machine Flys 7x8-12 30 seconds rest
Day 4 - Chest/Quads
Bench Press 4x8-12 60 seconds rest
Incline Press 4x8-12 60 seconds rest
Machine Incline Press 4x8-12 60 seconds rest
Machine Close Grip Press 4x8-12 60 seconds rest
Cable Crossover 7x8-12 30 seconds rest
Seated Leg Extension 3x8-12 60 seconds rest
Squats 3x8-12 60 seconds rest
Leg Press 7x8-12 30 seconds rest
Thats the basic layout. I switch things up from time to time depending on pains and progress. Will post some starting pics soon. Hope you guys enjoy!