FitnessXtrm
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Ok I've decided to log my new stack along with a new workout routine. I welcome all comments, advice, and discussions. I'm aiming to do this until New Year's Day. Why that day and why now? I wanted to hit a targeted near term goal and challenge myself through the Holidays. I will undoubtedly indulge on T-Day and Christmas but will look to remain largely on track.
The Lowdown:
A year and a half ago I got myself down to 10% BF at 163-165 pounds and was dedicated to getting into my best shape. After I hit that 10%, I took a week off with the intent to jump right back in and continue. Well that week turned into 2, then 3 and so on and so forth. You know how the boohoo story goes. In addition, I ended up popping my shoulder out in a snowboarding accident which just compounded my interest in "not" working out. Fast forward to 2 months ago. I finally kicked myself in the ass and at 190 pounds said WTF! In the past 2 months I dropped back to 176, dialed in my diet and workout routine. I'm now starting this new stack and a brand new routine.
Current Stats
SEX -Male
AGE - 39
Height - 5' 7"
Weight - ~180 (I took the last week off to go to Vegas for a little vacay...I went to Vegas at 176 and prob around this weight now)
BF% - It was 16.5% at 176. When I start logging I'll get the measurement
Old Workout: - this workout got me to the 10% before
- Sunday - Legs / Cardio
- Monday - Back/ Abs / Cardio
- Tuesday - Shoulders / Cardio
- Wed - Chest / Abs / Cardio
- Thursday - Arms / Cardio
- Friday - Cardio
- Sat - Off
New Routine
- Monday - Chest/ Tri / Abs (Multi joint). Cardio is now done in 1 minutes intervals between every set
- Tuesday - Shoulders / Legs / Calves (Multi Joint). Cardio is done in 1 minute intervals between every set
- Wed - Back / Traps / Biceps (Multi Joint). Cardio is done in 1 minute intervals between every set
- Thurs - Chest / Tri / Abs (Single Joint). Cardio is done in 1 minute intervals between every set
- Friday - Shoulders / Legs/ Calves (Single Joint). Cardio is done in 1 minute intervals between every set
- Saturday - Back / Traps / Biceps (Single Joint). Cardio is done in 1 minute intervals between every set
- Sunday - OFF
Supplements
- Alpha Max
- Alphamine
- AT2
- ABE - * will introduce 4 weeks after start due to the Forksolin
- Whey
- Fish Oil
- Orange Triad
Daily Diet
I will keep my diet the same as I had before in terms of macros. I won't log in my full menu each day as that's boring to read but will try and do macros.
Calories - 1980-2000
Protein - 240
Carbs - 140
Fat - 57
Initial Thoughts:
My excitement is through the roof as it's a new challenge that I made on myself. This, coupled with the fact that I got lazy and injured is fuel to my fire. I'm poised to try and get down to 167 by Xmas and hold it until New Years. This is my immediate goal. My overall goal (however long it takes after that) is to get between 7-9% BF (just a goal I always wanted to achieve). I plan on posting bf% gain/loss each day. We all know how accurate those bf scales are. At least I can use it to gauge consistency in loss/gain (hopefully). But I plan on really gauging with the mirror and my clothes. LET'S DO THIS!
The Lowdown:
A year and a half ago I got myself down to 10% BF at 163-165 pounds and was dedicated to getting into my best shape. After I hit that 10%, I took a week off with the intent to jump right back in and continue. Well that week turned into 2, then 3 and so on and so forth. You know how the boohoo story goes. In addition, I ended up popping my shoulder out in a snowboarding accident which just compounded my interest in "not" working out. Fast forward to 2 months ago. I finally kicked myself in the ass and at 190 pounds said WTF! In the past 2 months I dropped back to 176, dialed in my diet and workout routine. I'm now starting this new stack and a brand new routine.
Current Stats
SEX -Male
AGE - 39
Height - 5' 7"
Weight - ~180 (I took the last week off to go to Vegas for a little vacay...I went to Vegas at 176 and prob around this weight now)
BF% - It was 16.5% at 176. When I start logging I'll get the measurement
Old Workout: - this workout got me to the 10% before
- Sunday - Legs / Cardio
- Monday - Back/ Abs / Cardio
- Tuesday - Shoulders / Cardio
- Wed - Chest / Abs / Cardio
- Thursday - Arms / Cardio
- Friday - Cardio
- Sat - Off
New Routine
- Monday - Chest/ Tri / Abs (Multi joint). Cardio is now done in 1 minutes intervals between every set
- Tuesday - Shoulders / Legs / Calves (Multi Joint). Cardio is done in 1 minute intervals between every set
- Wed - Back / Traps / Biceps (Multi Joint). Cardio is done in 1 minute intervals between every set
- Thurs - Chest / Tri / Abs (Single Joint). Cardio is done in 1 minute intervals between every set
- Friday - Shoulders / Legs/ Calves (Single Joint). Cardio is done in 1 minute intervals between every set
- Saturday - Back / Traps / Biceps (Single Joint). Cardio is done in 1 minute intervals between every set
- Sunday - OFF
Supplements
- Alpha Max
- Alphamine
- AT2
- ABE - * will introduce 4 weeks after start due to the Forksolin
- Whey
- Fish Oil
- Orange Triad
Daily Diet
I will keep my diet the same as I had before in terms of macros. I won't log in my full menu each day as that's boring to read but will try and do macros.
Calories - 1980-2000
Protein - 240
Carbs - 140
Fat - 57
Initial Thoughts:
My excitement is through the roof as it's a new challenge that I made on myself. This, coupled with the fact that I got lazy and injured is fuel to my fire. I'm poised to try and get down to 167 by Xmas and hold it until New Years. This is my immediate goal. My overall goal (however long it takes after that) is to get between 7-9% BF (just a goal I always wanted to achieve). I plan on posting bf% gain/loss each day. We all know how accurate those bf scales are. At least I can use it to gauge consistency in loss/gain (hopefully). But I plan on really gauging with the mirror and my clothes. LET'S DO THIS!