Hello Hermanites! Need your advice or thoughts on how I'm doing things, how I could change it or add things to help me out.
My Details -
Start Date: 2nd May 2017
Name: Nicholas Age: 23 Height: 5ft 8.5"
Start Weight: 132.4kg/292lbs Fat Percentage: 32%
Weight Now: 120.4kg/265lbs Fat Percentage: 26% Difference: -12kg/-26lbs
Weight Goal: 95kg/210lbs Fat Percentage: 10-12%
Bench - Squat - Deadlift 1RPM: 110kg/242lbs - 170kg/375lbs - 170kg/375lbs
Bench - Squat - Deadlift GOAL: 170kg/375lbs - 200kg/441lbs - 220kg/485lbs
Diet/Macros -
Calories intake: 2436cals
Protein 40%: 248g
Carbs 35%: 218g
Fats 25%: 69g
Supplements:
Impact Whey Protein (MyProtein)
Mega Green Tea Extract (MyProtein)
Mega Omega 3 (MyProtein)
CLA (MyProtein)
BCAA's (MyProtein)
Kirkland Daily Vitamin
Workout Program -
Monday AM 30-45min: 3min Intense Cross Trainer & Stretches - Leg HIIT - Leg Press - Weighted Calf Raise
Monday PM 30-45min: 3 min Intense Cross Trainer & Stretches - BW Squats - BB Squat (75% 6x4) - Roman Squat
Tuesday AM 30mins: 3min Intense Cross Trainer & Stretches - Chest Press & Pushups Super Set - Incline DB Press - Tricep Pull Down
Tuesday PM 30-40min: 3min Intense Cross Trainer & Stretches - Push Ups - Bench Press (75% 6x4) - Cable Front Raise - Cable Press
Wednesday - Rest Day
Thursday AM 30min: 3min Intense Cross Trainer & Stretches - Scorpions - Wide Assisted Pull Ups - Lat Pull Down - Cable Rows - Cable Bicep Curl
Thursday PM 30min-40min: 3min Intense Cross Trainer & Stretches - Lat Pull Down - BB Sumo Deadlift (75% 6x4) - T-Bar Row - Single-Arm Dumbbell Row - Bent Over BB Row
Friday AM 30min: 3min Intense Cross Trainer & Stretches - Shoulder Press - Planks - Face Pulls - Hanging Leg Raise
Friday PM 30min: 3min Intense Cross Trainer & Stretches - DB Standing Military Press - DB Lat Raise - Cable Rotations - Plank Scissors
Saturday: Rest Day
Sunday AM 30-40min: Treadmill HIIT (Walk/Jog 1min - Sprint 30sec x20) & Mobility Work
The workouts are Split as following:
Monday - Leg Day
Tuesday - Chest & Tri's
Wednesday - Rest
Thursday - Back & Bi's
Friday - Shoulders & Core
Saturday - Rest
Sunday - Cardio & Mobility
Every week I work out 8-10 times a week. Sometimes I miss 1 or 2 sessions if things come up. I have a de-load session every 6 weeks.
I work at a desk Job from 9:30am - 18:30pm.
This has been the program I've been following for the past 11 weeks and have been losing about 1kg a week. My goal to reach everything is about 20-30 more weeks.
Need some body building advice as I would like to look more aesthetically better, but also would like some PowerLifting advice on how to get stronger.
Also any other tips into losing fat/weight loss, I've been thinking about Intermittent Fasting, might try it when I've hit a weight loss plateau.
Let me know if I'm doing everything right, or if I'm over training, or if my macro's/calorie intake is wrong. Or any accessories that would help with my powerlifting etc.
Thanks all!
Nicholas.