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Alright guys, I've been workin out since last september. I'm currently running tren/prop at 75mg/100mg EOD. Some stats: I'm 6'1 230ish lbs, pushin 16% BF
I'm currently trying to cut up and eating around 2600-3000 calories a day. Training days it's closer to 3K b/c of my pwo stuff. I try to get in around 300+ grams of protein, 240 grams grams and 40-50 grams of fat. All high quality of course, whole grain pasta, brown rice, oatmeal, etc. I take fish oil caps to help with my fat intake being usually below my target, which I guess it's kinda the opposite problem for most people. Anyways. On days I work out, it seems I have the most amount of energy if I'm able to get in around 3 meals before I work out. For my post workout I've been doing the same thing for quite some time. I drink a gatorade, 12oz of milk, 2 scp of whey protein, 3 tbl sppons of amino acids (aanabolic somethin by Twinlabs). My PWO is 75 grams of protein, and 69 grams of carbs (from the milk, liquid Amino's, and gatorade). As for cardio, the past few weeks i've been doing it about 3 times per week from anywhere from 20-30 minutes. I've lost about an inch or so off my waist, I can wear size 34 pants (which I haven't been able to do since I was 185), and my arms are no pushing over 17 1/2 inches (they were about 17 1/4 before I started the cycle. ANyways, I was wondering what tips and suggestions you guys can give for me. Also here's my routine:
Back
Deadlift 3x4 405lbs (I'm starting to hit a real bad platue on here)
T-Bar Row
1x8 90lbs 1x4 135lbs 1x6 115 (one more set at 90 to until i'm burned out)
Wide-grip lat pulldowns
1x6 140lbs 2x10 120lbs
Cable Rows
Triple drop set 180,150,120
Next time it's
Chest and Bi's
Incline DB press
2x5 100lbs (again this is each DB) 1x7 100
Decline BB
1x8 185lbs 2x6 225lbs
Cable Flies
1x7 185lbs 1x6 200lbs 1x8 200lbs
Bi's
Hammer curls
1x4 60lbs 1x6 50lbs
Cable curls
2x8 150lbs (burnout with 100lbs)
bicep cable curl where your knees are on the ground and you pull the cables towards your head
Triple Drop Set
140 110 80
Sometimes i'll throw in a various workout like pec dec, etc.
Shoulders and Tris
1x5 70lbs each DB 1x5 75lbs 1x5 80lbs 1x4 85lbs
Reverse Flies - just started these so kinda weak
3x8 30lbs
Front raises
Triple drop set 40,30,22.5
Tris
Dips
2x10 1x8
One arm tricep cable pulldowns - these have been hurting my shoulders lately
1x10 60lbs 1x8 70lbs
Over head pullovers
2x8
Close grip press
2x10 110lbs
Legs
Hack Squat
2x8 270lbs
1x6 360lbs
1x4 450lbs
Leg Press
1x8 270
2x8 360
Calf Raises
various sets/reps
Abs - various workouts
So there yah have it fellah's my complete routine/nutrion guide. I was wondering what adjustments you guys would make for me to meet my goals of 13% BF at 215. I've gained already 10lbs and like I said earlier i've lost over an inch on my waist and gained size on my arms and all around. Am I going at a good and steady rate to cut BF? Should I step up the cardio? Should I eat less? Please guys give me all the advice you can!!
I'm currently trying to cut up and eating around 2600-3000 calories a day. Training days it's closer to 3K b/c of my pwo stuff. I try to get in around 300+ grams of protein, 240 grams grams and 40-50 grams of fat. All high quality of course, whole grain pasta, brown rice, oatmeal, etc. I take fish oil caps to help with my fat intake being usually below my target, which I guess it's kinda the opposite problem for most people. Anyways. On days I work out, it seems I have the most amount of energy if I'm able to get in around 3 meals before I work out. For my post workout I've been doing the same thing for quite some time. I drink a gatorade, 12oz of milk, 2 scp of whey protein, 3 tbl sppons of amino acids (aanabolic somethin by Twinlabs). My PWO is 75 grams of protein, and 69 grams of carbs (from the milk, liquid Amino's, and gatorade). As for cardio, the past few weeks i've been doing it about 3 times per week from anywhere from 20-30 minutes. I've lost about an inch or so off my waist, I can wear size 34 pants (which I haven't been able to do since I was 185), and my arms are no pushing over 17 1/2 inches (they were about 17 1/4 before I started the cycle. ANyways, I was wondering what tips and suggestions you guys can give for me. Also here's my routine:
Back
Deadlift 3x4 405lbs (I'm starting to hit a real bad platue on here)
T-Bar Row
1x8 90lbs 1x4 135lbs 1x6 115 (one more set at 90 to until i'm burned out)
Wide-grip lat pulldowns
1x6 140lbs 2x10 120lbs
Cable Rows
Triple drop set 180,150,120
Next time it's
Chest and Bi's
Incline DB press
2x5 100lbs (again this is each DB) 1x7 100
Decline BB
1x8 185lbs 2x6 225lbs
Cable Flies
1x7 185lbs 1x6 200lbs 1x8 200lbs
Bi's
Hammer curls
1x4 60lbs 1x6 50lbs
Cable curls
2x8 150lbs (burnout with 100lbs)
bicep cable curl where your knees are on the ground and you pull the cables towards your head
Triple Drop Set
140 110 80
Sometimes i'll throw in a various workout like pec dec, etc.
Shoulders and Tris
1x5 70lbs each DB 1x5 75lbs 1x5 80lbs 1x4 85lbs
Reverse Flies - just started these so kinda weak
3x8 30lbs
Front raises
Triple drop set 40,30,22.5
Tris
Dips
2x10 1x8
One arm tricep cable pulldowns - these have been hurting my shoulders lately
1x10 60lbs 1x8 70lbs
Over head pullovers
2x8
Close grip press
2x10 110lbs
Legs
Hack Squat
2x8 270lbs
1x6 360lbs
1x4 450lbs
Leg Press
1x8 270
2x8 360
Calf Raises
various sets/reps
Abs - various workouts
So there yah have it fellah's my complete routine/nutrion guide. I was wondering what adjustments you guys would make for me to meet my goals of 13% BF at 215. I've gained already 10lbs and like I said earlier i've lost over an inch on my waist and gained size on my arms and all around. Am I going at a good and steady rate to cut BF? Should I step up the cardio? Should I eat less? Please guys give me all the advice you can!!
