Hello everyone,
I am not that new to an active lifestyle and have noticed Scott's channel on YT couple of weeks ago. Since then I have been following his videos daily and trying to implement his tips to my diet and workouts. I am very happy to discover this community and believe this is a great place to be sharing experience and taking advice.
This is going to be a very long read, so I thank everyone in advance for taking their time :)
Warning: English is not my native language, so I might make some mistakes.
Warning 2: I am not familiar with the American system of measuring things, so I will be converting them using the internet. It should be fine.
Background
When I graduated college at the age of 23, I was in a terrible physical condition at around 200 pounds with 32% body fat. After my girlfriend broke up with me I noticed how messed up I had become and decided to do something about it. Thanks to a famous home workout program I was able to shed most of that fat and for the first time in my life I am somewhat fit. I am not naming the program since it might be considered competition :)
I have been hitting the gym for almost a year, and will share everything about my workouts below.
My current details are below.
Age: 26
Sex: Male
Weight: 165 Pounds
Height: 6 Feet
Body Fat: 14%
Job: 08:00-17:00 desk job. 5 days a week.
Goal: Reaching 175 Pounds with 10% body fat (so both muscle gain and fat loss)
How long have I been exercising: 1 year of home workouts, 1 year of gym experience
Daily Calories: One of the main things I need help with. Currently around 2.5k
Macros: Another thing I need help with. Currently about 250-300g of Carbs, 200g of Protein and 50-60g of Fat
Injuries: I was diagnosed with a herniated disc in my lower back 2 years ago, but I don't really feel it anymore since I swim regularly.
How I Workout
I have 3 main workout routines that I cycle through. I swim in between. Basically, this is how it goes:
Day 1: Chest + Biceps
Days 2: Legs + Triceps
Day 3: Swim
Day 4: Back + Shoulders
Day 5: Chest + Biceps
Day 6: Swim
.... and so on.
Chest + Biceps
10 minutes on the bike as warm up + stretching
Crunches - 3 sets - max rep
Hyper-extensions - 2 sets - 15 reps
Decline Bench Press - 4 Sets - 12/10/8/6 Reps wth increasing weight
Benc Press - 4 Sets - 12/10/8/6 Reps wth increasing weight
Pecrotal Fly Machine - 4 Sets - 12/10/8/6 Reps wth increasing weight
Incline Chest Press - 4 Sets - 12/10/8/6 Reps wth increasing weight
Incline Dumbell Bench Fly - 4 Sets - 12/10/8/6 Reps wth increasing weight
Standing Barbell Curl - 4 Sets - 12/10/8/6 Reps wth increasing weight
Dumbell Hammer Curl - 4 Sets - 12/10/8/6 Reps wth increasing weight
Biceps Curl Machine - 4 Sets - 12/10/8/6 Reps wth increasing weight
20 minutes on the treadmill
Leg + Triceps
10 minutes on the bike as warm up + stretching
Crunches - 3 sets - max rep
Hyper-extensions - 2 sets - 15 reps
Leg Extension - 4 Sets - 12/10/8/6 Reps wth increasing weight
Lunges - 4 Sets - 12/10/8/6 Reps wth increasing weight
Squat Machine - 4 Sets - 12/10/8/6 Reps wth increasing weight
Calf Raise - 4 Sets - 12/10/8/6 Reps wth increasing weight
Bench Dips - 4 Sets - Max Rep
Tricep Push Downs - 4 Sets - 12/10/8/6 Reps wth increasing weight
Dumbell Two Arm Tricep Extension - 4 Sets - 12/10/8/6 Reps wth increasing weight
20 minutes on the treadmill
Back + Shoulders
10 minutes on the bike as warm up + stretching
Crunches - 3 sets - max rep
Hyper-extensions - 2 sets - 15 reps
Low Rows - 4 Sets - 12/10/8/6 Reps wth increasing weight
One Arm Dumbell Rows - 4 Sets - 12/10/8/6 Reps wth increasing weight
Chin Ups - 4 Sets - Max Rep
Close Grip Lat Pulldown - 4 Sets - 12/10/8/6 Reps wth increasing weight
Dumbell Shoulder Presses - 4 Sets - 12/10/8/6 Reps wth increasing weight
Lateral Raises - 4 Sets - 12/10/8/6 Reps wth increasing weight
Barbell Military Presses - 4 Sets - 12/10/8/6 Reps wth increasing weight
20 minutes on the treadmill
What I eat
This is what my daily diet looks like:
06:00 - 07:00 Breakfast: 3 whole eggs, 100 Grams of crushed oats, 7 ounces of nonfat milk
10:00 - 10:30 Snack: 1 Scoop of protein powder, 7 ounces of nonfat milk
12:00 - 12:30 Lunch: 5 oz meat (chicken or beef), 5 oz pasta (not whole-grain), green salad, 7 ounces of nonfat yogurt
16:30 - 17:00 Preworkout: 100 Grams of crushed oats, a can of tuna in water
18:00 - 20:00 Workout
20:15 - 20:30 Post Workout: 1 scoop of protein powder, 5 grams of creatine, 1 middle sized banana, 70 Grams of crushed oats, 7 ounces of nonfat milk
21:00 - 21:30 Dinner: 7 oz skinless chicken breast, broccoli or some greens
22:00 Bedtime
It really is not easy for me to find complex carbs so I eat a lot of oats as you can see :)
Cheat Meals
I don't cheat often, maybe a small piece of chocolate once a week. I never drink sugary OR artificially sweetened drinks. I only drink fruit juices that I personally prepare. However, I like to consume alcohol once a week. I know this is a terrible thing to do if you're looking for gains, and I am trying to diminish my consumption as much as I can without affecting my social life.
So, that's all about me. I hope I didn't forget anything. I am open to any suggestions, and please feel free to ask if you'd like to hear more details :)
Thank you.
