BrianSilv
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Hey Guys
Putting a log together help hold myself accountable. Helps me stay organized and motivated if i get all this down on paper, and figured might as well post it here and get some advice while im at it.
Open to any and all suggestions and criticism, always looking to learn and improve. Going to try and post a few times a week with updates.
Looking to get rid of the dad bod and extra lock down pounds. Basically a recomp with a focus on fat loss, want to be big and lean and look good at the beach.
Stats
Age 37
Height 5'10
Weight 275(yikes!)
Background : Former college athlete and avid gym goer. Typical story...kids, job...let myself go big time. Find myself at a place now where i can really get back into the lifestyle with the dedication and the consistency it deserves. Never really had a problem putting on size(muscle and fat) but never really could get very lean. Always had decent shoulders, back and legs, but chest is always a weakness and never really saw any abs.
Goals: A muscular 215. I dont really know how to say it, but i would rather look "big and muscular with a gut" than "skinny or ripped but weak" . Dont know if that makes any sense, but it kind of does to me lol.
Diet: 2000 calorie per day keto. Carbs are my enemy. Try and stay under 20 net carbs on gym days and under 10 on off days. Also dabbling into IF...with all my calories coming between 2pm and 10pm. As i hopefully lean out I may add some carbs in post workout... but for now keto helps me keep everything under control.
Wake up at 6am, gym at 8am. Fasted.
Supplements : Lean Edge - 2 caps 6am and 2 caps 2pm
Thermagize XT - 1 cap per day at noon(post gym). Dont think i can handle it working out fasted.
Reduce xt - 1 cap 6 am . 1 cap noon . 1 cap 8pm
Creatine mono - 5g pre workout(8am) with 5g amino acid(xtend)
Staples - Fishoil, Orange Triad Multi
Open for suggestions here on additions or timings. also looking for a non stim pre workout
Training: Read some interesting stuff on Jeff Nippards full body workouts 5x a week, with a focus on different body part each day. Seemed like it would be good for me as i have to keep an eye on things like recovery, joint pain, back pain(old man back) etc. I feel like i fail on lifts at my joints sometimes rather than the muscle i am working on. Activating all body parts everyday should aid in fat loss as well. Hitting everything for almost 20 sets per week with a mix of low rep(5*5) and high rep (3*10-12). Made some tweaks to fit what exercises and equipment i have access to and am comfortable using. Started 2 weeks ago and am enjoying it so far...work up a great sweat, able to go relatively heavy but easy on the joints and still able to recover daily. Here is the plan. Monday through Friday, with 30 to 45 min cardio before weights, either bike or treadmill on an incline.
Thoughts/questions - full body vs body part split for fat loss/recomp?
Exercise suggestions - anything glaring im missing here?
Anyway, thanks for reading all that. Any input, criticism, roasting is welcome. Always looking to learn and improve. Heres a pick for reference. Fair warning i am a fat hairy ****! (pic 2 weeks old...already down 10lbs)
Putting a log together help hold myself accountable. Helps me stay organized and motivated if i get all this down on paper, and figured might as well post it here and get some advice while im at it.
Open to any and all suggestions and criticism, always looking to learn and improve. Going to try and post a few times a week with updates.
Looking to get rid of the dad bod and extra lock down pounds. Basically a recomp with a focus on fat loss, want to be big and lean and look good at the beach.
Stats
Age 37
Height 5'10
Weight 275(yikes!)
Background : Former college athlete and avid gym goer. Typical story...kids, job...let myself go big time. Find myself at a place now where i can really get back into the lifestyle with the dedication and the consistency it deserves. Never really had a problem putting on size(muscle and fat) but never really could get very lean. Always had decent shoulders, back and legs, but chest is always a weakness and never really saw any abs.
Goals: A muscular 215. I dont really know how to say it, but i would rather look "big and muscular with a gut" than "skinny or ripped but weak" . Dont know if that makes any sense, but it kind of does to me lol.
Diet: 2000 calorie per day keto. Carbs are my enemy. Try and stay under 20 net carbs on gym days and under 10 on off days. Also dabbling into IF...with all my calories coming between 2pm and 10pm. As i hopefully lean out I may add some carbs in post workout... but for now keto helps me keep everything under control.
Wake up at 6am, gym at 8am. Fasted.
Supplements : Lean Edge - 2 caps 6am and 2 caps 2pm
Thermagize XT - 1 cap per day at noon(post gym). Dont think i can handle it working out fasted.
Reduce xt - 1 cap 6 am . 1 cap noon . 1 cap 8pm
Creatine mono - 5g pre workout(8am) with 5g amino acid(xtend)
Staples - Fishoil, Orange Triad Multi
Open for suggestions here on additions or timings. also looking for a non stim pre workout
Training: Read some interesting stuff on Jeff Nippards full body workouts 5x a week, with a focus on different body part each day. Seemed like it would be good for me as i have to keep an eye on things like recovery, joint pain, back pain(old man back) etc. I feel like i fail on lifts at my joints sometimes rather than the muscle i am working on. Activating all body parts everyday should aid in fat loss as well. Hitting everything for almost 20 sets per week with a mix of low rep(5*5) and high rep (3*10-12). Made some tweaks to fit what exercises and equipment i have access to and am comfortable using. Started 2 weeks ago and am enjoying it so far...work up a great sweat, able to go relatively heavy but easy on the joints and still able to recover daily. Here is the plan. Monday through Friday, with 30 to 45 min cardio before weights, either bike or treadmill on an incline.
Legs Focused | Chest Focused | Back Focused | Shoulders Focused | Arms Focused | |
Squat 5*5 | Incline Dumbell Press5*5 | Rack Pulls 5*5 | Seated Shoulder Press 5*5 | EZ Bar Curl 5*5 | |
Hammer Strength Incline 3*12 | Incline Dumbell Flies 3*12 | Lat Pull Down 3*12 | Seated Dumbell Laterals 3*12 | Tricep Press Down(V handle) 5*5 | |
Chest Supported T Bar Rows 3*12 | Leg Press 3*12 | Smith Machine Flat Press(3*12) | Squat 3*12 | Leg Press 5*5 | |
Arnold Press3*12 | Single Arm Dumbell Rows 3*12 | Face Pulls 3*12 | Pec Deck Flies 3*12 | Incline Dumbell Press 3*12 | |
Dumbell Curls/Rope Pulldowns 3*12 | Upright Rows 3*12 | Cable Curl/Cable Overhead Ext 3*12 | Dumbell Curls/Rope Pulldowns 3*12 | Nuetral Grip Lat Pulldown 3*12 | |
Hammer Curls/Diamand Push Up 3*12 | Seated Row 3-12 | Dumbell Rear Delt Flys 3*12 |
Thoughts/questions - full body vs body part split for fat loss/recomp?
Exercise suggestions - anything glaring im missing here?
Anyway, thanks for reading all that. Any input, criticism, roasting is welcome. Always looking to learn and improve. Heres a pick for reference. Fair warning i am a fat hairy ****! (pic 2 weeks old...already down 10lbs)
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