Age 21
Height 5'10"
Weight 89kg
Bodyfat 21.58%
Goal:- My main aim is to build muscle but lose weight aswell.
How long you have been exercising :On and off for a couple of years.
Daily calories 2667
Daily macros in grams (protein, carbs, fat) 229.5 / 265/ 77.5
Injuries or restrictions:- none
The daily calories and macros I have given are for gaining muscle ( higher fat/protein/fat per lb of lean mass +250 calories ) but if recommended that I lose some weight first I will adjust my macros.
I'm looking for a bit of help with my routine and diet mainly. I started weight lifting again roughly 3 weeks ago , taking it fairly easy with just 3 exercises per muscle group to ease myself back into it as a few people advised me to. At the minute I'm doing a split muscle workout on 3 days of the week. Monday , Wednesday and Friday , I understand if I was to stick to the split muscle group I would have to work hard on each muscle group to warrant only working it once per week.
Monday:- Back & Biceps
Warm up - Treadmill
Barbell curl 3x8
Dumbbell bicep curl 3x8
Machine preacher curl 3x8
Deadlift 3x8
Bent over barbell row 3x8
Lat pull down 3x8
Warm down Treadmill
Wednesday:- Chest & Tri's
Warmup Treadmill
Chest press (flat bench) 3x8
Pec dec 3x8
Dumbbell flys (flat bench) 3x8
Close grip bench press 3x8
Skull crusher 3x8
Tri extension (behind head , 1 dumbbell for heavier lifts ) 3x8
Warm down Treadmill
Friday:- Legs & Shoulders
Warmup Treadmill
Squats 3x8
Leg curl 3x8
Leg press 3x8
Shoulder press 3x8
Arnold press 3x8
Front Deltoid raise 3x8
Warm down treadmill
As you can see it's a very basic routine which was to get me back into the swing of things but now I've stopped training at home due to lack of equipment I've joined a big gym where I live and they have a massive variety of equipment. Therefor I want to add more exercises to each muscle group using the variety of quiet My main goal is to build muscle and be toned / defined. I wouldn't mind changing how often I work a muscle group or maybe splitting them up differently. I know I need to add abdominal workouts into my workout. Yet again , any recommendations as to what ab exercises are best / work better than others would be greatly appreciated.
My question being should I put on the muscle first then tone /define or lose the weight then pile on the muscle. Could some one / a few of you maybe help in tweaking my routine , adding and/or taking away exercises based on wether you think I should bulk then cut or cut then pile the muscle on.
My current eating habits are :-
7:00 am - Bran flakes with chopped banana on top with semi skimmed milk + shake
10:00am - Tuna on 2 slices of wholemeal bread
1:00pm 2 medium/large chicken breasts with white rice and broccoli ( changing to brown rice once I've ran out of white )
4:00pm tin of mackerel fillets in tomato sauce + apple
6:30 - Shake + Dinner - havnt got any set meals at the minute , that will change soon but usually includes new potatoes and plenty of veg with some form of meat
On training days I have my shakes 30 mins before and 30 mins after working out.As I only read about macros yesterday on the SHF forums I was just trying to eat plenty of protein and carbs while consuming minimal fat. Now I know my macros I will aim to hit them . If you see anything I could possibly change in maybe the way I eat or what I eat then by all means include that to. I need to look at different snacks like I see that Shaun has bagels with peanut butter for example. Stuff like that. Be as critical as u can , I want to be the best I can be , so all help/information is welcomed. Thanks a lot for reading and if you do , helping :-)
