Hello friends,

I am new and this is my first post.

I have been using a 3days routine and been happy with my gains. Now I've switched to a 5 days since March and I'm still trying to perfect it. I am not in a hurry and my workouts need to be short since I work in a hospital as a radiologist and have not that much spare time during the week.

I will be happy to implement your improvements. My goal is to look like Scott one day ;)

I am 1,84 cm , 84kg, 29 years caucasic male. I keep all my reps 4x8 and try to add as much weight as possible while mantaining good form.

1 - CHEST : Barbell bench press, Barbell incline bench press, Dumbbell fly, Dumbbell incline fly, Push-ups (4x exhaustion)

2 - BACK : Barbell deadlifts ("Sumo" position. Is it acceptable?), Pull ups (4x exhaustion), Barbell row, Chin ups (4x exhaustion), One-arm dumbell row

3- SHOULDERS: Barbell standing Military press, Barbell Shrug, Dumbell lateral raises, Dumbell front raise, Dumbell seated Bent over reverse fly

4- ARMS: Barbell curl, Barbell lying triceps extension, Dumbbell biceps curl, Dumbbell standing one arm triceps extension, Dips

5 - LEGS: Barbell full squats

("Sumo" as well), Romanian deadlifts, Barbell Lunges, Hamstring curls

I provide you some progress pictures over a one-year span, to give you an idea of where I am now.

I always did one body part per day and i love it but i dont have fixed days for a specific muscle just depends on what my body feels , but yeh its good dont you workout core?

What kind of core workout would you suggest? I was relying on. Deadlifts, squats, chin ups for core

Awesome transformation man! Looking good!

When you only have limited time in the gym, you have to use it wisely, and it looks lke you are doing just that.

Good things take time, and you have already made some impressive progress.

When doing push ups on your chest day, are you doing wide hand push ups? These target the chest more effectively than narrow push ups.

There is no problem with your sumo position deadlft. But you may want to switch it up every now and then with regular deadlifts. With your bicep work, try and do some wide grip and close grip curls to target the long and short head of the bicep.

For legs, you might want to add in some more hamstring exercises, or even have one day for hamstrings and one day for quads and glutes if you're able to.

Those are just a few suggestions you could utilise, but apart from that you look like you're pretty onto it!

Keep up the hard work man! :)

#HTH!

Thanks bro, I've added reverse barbell curls and I'll figure out more hamstring on Leg day. Good idea.

Will post more progress ;)

Hey Juzaam

Your pics are showing an impressive transformation, congrats on the progress!

The 5-day split is one of my favorites. This how I do it:

A/Monday- CHEST

B/Tuesday - BACK

C/Wednesday - THIGHS (I strategically put a lower body day in the middle of the split to give my upper body 1 full resting day before exercising it again)

D/Thursday - DELTS, TRAPS and CALVES

E/Friday - ARMS (oh yea, triceps and biceps on the same day :-D)

OFF/Saturday

OFF/Sunday

I sometimes think a 7-day resting period for each body part is too much and can lead to undertraining, so make sure to hit your workouts as hard as you can when you are doing the 5-day split.

, so ke

Looking forward to seeing your continued progress bro! :)

If you are looking for some hamstring exercises, here are a few...

• Stiff-Legged Deadlift
• Dumbbell Single-Leg Deadlift
• Good Mornings

Hi everyone,

I have a new question for you. I'm trying to really lean up while maintaining this kind of workout, hence I've reduced rest time between sets to a maximum of 60 secs for compound exercises.

Q1: do you think that a split routine with 10 minutes HIIT like mine is suitable for good weight loss? Or should I go back to a more "beginner" routine filled with compound exercises repeated throughout the week ? Is the low interval between reps gonna work?

I've finally got my macros in place. I'm 84-85 kg 184cm around 14% bf and I'm starting eating 2000 cals , 238g of proteins, 100g of carbs, 61g of fats. I've split them into five meals of 400cals each with a 50% 20% 30% ratio .

Q2: what's your take on my macros ? Do they fit ?

Thanks !

Hey bro.

Q1: I think you can lose weight by continuing with this split routine, but total body workouts are a really good way to lose fat too. The shorter rest periods should help with that, as you will fatigue more and burn more calories. How many times a week were you thinking of doing HIIT?

Q2: Those macors actually are only giving you 1900 calories. It will basically be a trial and error system where you start here, and figure out whether or not you are losing just enough, too much, or not enough fat. Personally I think those macros might be a tad low if you are trying to maintain weight/muslce but lose fat - is that what you're trying to do?

What are your maintenance calories?

Eating meals with that ratio is fine, though it isn't necessary. As long as you get all the macros and calories in during the day, it doesn't really matter when you consume them. The most important meals are pre- and post-workout, where you want to get sufficent carbs and proteins in especially.

So my BMR would be 1953 and with the exercise I'm doing i reach 3000, according to Scott's calculator.

I guess you are right: I should aim for 2200 (-300 calories from 2500 which is the average), so I probably could add 200 calories in the form of a snack..

I am trying to cut fat and I go 5 days / week to the gym, where I aim to do 3 HIIT of 15mins and 2 S-state cardio of at least 25mins.

So to recap 2200 cals 45P 25C 30F should do it ? I am looking at 248g P, 138g C, 73 grams of fat.

Do you think that 138g of carbs will get me there or should I stay with 100g?

Thanks for your help, I appreciate ;)

Training looks pretty good with the cardio.

Yup those macros look better. 138g carbs should be fine, try it for 4-6 weeks and see what results you see. I don't think it should be an issue at all though.

With your carbs that low, you'll want to have a re-feed day at least once a week where you increase your carbs - probably to around 200-250g.

Hey brothers,

just wanted to share the progress after one month of clean eating, almost no alchohol and one week of calorie counting.

My weight hasn't shifted a bit.. I'm still around 84-85kg. But I somehow feel that I look leaner, although my love handles haven't disappeared. True fat loss , water loss or eye illusion?

I know it's hard from the pics.

One month and going strong man, nice!

I think you are looking leaner, definitely more definition. I would say there is a bit of fat loss and muscle gain there seeing as you have maintained your weight.

Keep up the hard work!

#HTH!