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SlavikHavik
New member
Over the summer i let myself go. I was working really hard, about 70 hours a week and pretty much living off of subway. At this point im 18% bf at 200lbs 21 years old. Before that i was around 12-14% at 215 lbs 6'0. I was benching 320lbs, Squating 370 and deadlifting around 450. Im not sure what my lifts are now, being that i havent been to the gym in a while. I went mid summer, and lifting 270 on bench was a struggle.
What do you guys think of the diet, how do the macronutrient ratios look, are the total calories about right?
Morning
6:00 Green Tea
6:10 Cardio and Sprinting
7:30 am
Protein Shake in Water
6 Eggs
Multivitamin
10 g's gluatime
Calcium
8:30 am on bus
8 oz Steak
300ml bottle of water
10:30
Artichokes
Broccoli and Cheese
300ml Bottle of water
12:30
8 oz of Alaskan pollock
1 blocks of cheddar cheese
300ml bottle of water
2 tbsp's olive oil
2:30
40 g's of protein in water
5:30
Chicken, Bacon, Cucumber, Spinach Salad
with Olive Oil
7:30
Green Tea
8:30
Gymnastics or Weight Training
10:30
Protein Drink in Water
10g's Glutamine
Im going to run a CKD for as long as necessary to get back into shape, and leaner than where i was before.
Weight Training
Day 1:
Squat 5x5
One Leg Squat 4x10
SLDL 4x6
Dumbell row 4x8
Calf Bounces 3x50
Day 2
OHDBP 5x5
Full Range Hip-head Side Laterals 4x10
Full range Bench Tricep Dips 4x10
T-Bar Row 4x6
Weighted Chins 4x10
Bicep Curls 5x5
Extra Training Session
Shoulders: Planche Practice 3 sets of 60 seconds
Reverse Cable Flys 3 sets of 12
Dumbell Bicep Curls 3x12
Cable Tricep Extensions 4x8
Training Schedule
MONDAY
AM 30 minute Jog
3 x 100 m sprints at 100%
40 minutes of streching - Low Back/Shoulders
Monday Gymnastics 8:30-10:00
TUESDAY
Extra Training Session#1
PM: Streching
Groin/Splits
Wednesday
AM Weight Training Day 1
Streching Low Back/Shoulders
PM Wednesday Gymnastics 8:30-10:00
Thursday
AM 30 minute Jog
3 x 100 m sprints at 100%
40 minutes of streching - Groin/Splits
Friday
PM Weight Training Day 2
Saturday
AM 30 Minute Jog
3x100m sprints at 100%
40 Minutes of Streching Low Back/Shoulders
PM Gymnastics 7:30-8:30
Sunday
Strech
Groin/Splits
What do you guys think of the diet, how do the macronutrient ratios look, are the total calories about right?
Morning
6:00 Green Tea
6:10 Cardio and Sprinting
7:30 am
Protein Shake in Water
6 Eggs
Multivitamin
10 g's gluatime
Calcium
8:30 am on bus
8 oz Steak
300ml bottle of water
10:30
Artichokes
Broccoli and Cheese
300ml Bottle of water
12:30
8 oz of Alaskan pollock
1 blocks of cheddar cheese
300ml bottle of water
2 tbsp's olive oil
2:30
40 g's of protein in water
5:30
Chicken, Bacon, Cucumber, Spinach Salad
with Olive Oil
7:30
Green Tea
8:30
Gymnastics or Weight Training
10:30
Protein Drink in Water
10g's Glutamine
Im going to run a CKD for as long as necessary to get back into shape, and leaner than where i was before.
Weight Training
Day 1:
Squat 5x5
One Leg Squat 4x10
SLDL 4x6
Dumbell row 4x8
Calf Bounces 3x50
Day 2
OHDBP 5x5
Full Range Hip-head Side Laterals 4x10
Full range Bench Tricep Dips 4x10
T-Bar Row 4x6
Weighted Chins 4x10
Bicep Curls 5x5
Extra Training Session
Shoulders: Planche Practice 3 sets of 60 seconds
Reverse Cable Flys 3 sets of 12
Dumbell Bicep Curls 3x12
Cable Tricep Extensions 4x8
Training Schedule
MONDAY
AM 30 minute Jog
3 x 100 m sprints at 100%
40 minutes of streching - Low Back/Shoulders
Monday Gymnastics 8:30-10:00
TUESDAY
Extra Training Session#1
PM: Streching
Groin/Splits
Wednesday
AM Weight Training Day 1
Streching Low Back/Shoulders
PM Wednesday Gymnastics 8:30-10:00
Thursday
AM 30 minute Jog
3 x 100 m sprints at 100%
40 minutes of streching - Groin/Splits
Friday
PM Weight Training Day 2
Saturday
AM 30 Minute Jog
3x100m sprints at 100%
40 Minutes of Streching Low Back/Shoulders
PM Gymnastics 7:30-8:30
Sunday
Strech
Groin/Splits
