New member - critique me please!!!!!!!!

[SJL1990]

Hi, I'm a new member but by no means a first time fitness/gym goer.

Not entirely sure as to the exact % of my BF? But I'm guessing around 10%.

6FT 2IN - 23YO

I'm a model and my goal is to drop my BF right down to around 5 or 4 %

I have read various cutting diets and routines over the years, and I am we'll aware mine is probably absolutely ridiculous and insane, however, I feel it works for me ? Anyway, let me know your opinions on it all, I'd be really interested to hear people's advice and criticism is completely welcome! Thanks.

WORKOUT :-

(6 days a week - 3HRS a day (Includes 45 minute rest period/relaxation)
ALL MACHINE WORK LISTED ARE "LIFE FITNESS" BRAND (Just incase you use them yourself, you can compare and contrast settings etc)

15 minute running machine - 8.45 minutes @ 15kph + 1.15 minutes @ 20/22kph + 5 minutes @ 6kph

40 minute cycle machine - level 16 - 40 minutes AVG 95/100 RPM

Bench press 50KG - 3 sets of 10

Twisted bicep curl - 20KG - 3 sets of 10

Bench press - 50KG - 3 sets of 10

Twisted bicep curl - 20KG - 3 sets of 10

Bench press a - 50KG - 3 sets of 10

Twisted bicep curl - 20KG - 3 sets of 10

Suspended leg raises - 3 sets of 20 X3

Oblique dumbbell dips - 28KG - 3 sets of 20 X3

15 minute sauna

15 minute hot tub

NUTRITION:-
(I GENERALLY SPACE MY MEAL TIMES 2 HOURS BETWEEN EACH OTHER)

BREAKFAST - 30g porridge oats + 1 banana + 125g blueberries + nutmeg + cinnamon + 30g flax seeds (,ade wi water) / 250ml water + Beroca boost / grenade thermo detonator X2 caps / X1 CLA cap / (Occasionally) large mug of coffee with skimmed or semi-skimmed milk.

GYM - Session as mentioned above, supplements taken before: grenade thermo detonator X2 caps + full scoop of grenade 50calibre + X3 caps of Turbotest

AFTER GYM - Maximuscle Promax Diet 60g scoop

LUNCH - X1 or X2 Chicken breast grilled + 250/300g steamed vegetables (mix of greens/starched IE: parsnips + kale) + can of chopped tomatoes + X1 CLA cap

DINNER - X1 or X2 Chicken breast grilled + 250/300g steamed vegetables (mix of greens/starched IE: parsnips + kale) + can of chopped tomatoes + X1 CLA cap

SUPPER - X1 or X2 Chicken breast grilled + 250/300g steamed vegetables (mix of greens/starched IE: parsnips + kale) + can of chopped tomatoes + X1 CLA cap

SNACK - Cup of coffee + Farge Total Fat Free Greek Yoghurt 250g

______________________________________

Not sure as to how many glasses of water I have per day and I sometimes snack on things like red flame grapes or satsumas or a banana or two, but due to it not being constant or part of what is considered as my "daily routine" I have not added it all in there.

Once again, I stress that this is probably the most ridiculous routine/diet ever and am happy and prepared to accept the abuse/criticism on every aspect of this haha.

I'd just be super interested to hear everyone's views and opinions and tips etc what ever it may be to help me on this EXTREMELY aggressive cutting routine.

Feel free to ask me any questions and pick at this all.

Thanks!

[dmacdonal9]

Foods and the times you eat them don't matter mate, it's about calories and macros. How many calories are you eating vs burning each day?

And why on earth are you eating chicken and vegetables 3 times a day?

[Beatletown]

I am sure you are working hard but your routine sucks balls.

[SJL1990]

Foods and the times you eat them don't matter mate, it's about calories and macros. How many calories are you eating vs burning each day?

And why on earth are you eating chicken and vegetables 3 times a day?

Not entirely sure on exact calories in/out? But I burn roughly 250 calories on the run then around 650 on the cycle.... No idea how many calories burnt during my weights routine, I'm not sure how to work that out?

Calories in I'm estimating around 500/600 for breakfast and each meal perhaps 400?

I'm an absolute n00b when it comes to that calorie counting.

As for the chicken, it's cheap, good nutritional ratio and I really like chicken haha. I'm such a plain Jane I could stick to a diet like this for months without getting bored.

[SJL1990]

I am sure you are working hard but your routine sucks balls.

Haha yeah, I sweat my arse off but that's fair enough, it almost probably sucks but I've got into this routine rut it's almost fully automated. As in, I'll go in, motivated, bang this routine out and not even think anything of it.

Any suggestions or tips regards routine or diet much appreciated

[Beatletown]

Haha yeah, I sweat my arse off but that's fair enough, it almost probably sucks but I've got into this routine rut it's almost fully automated. As in, I'll go in, motivated, bang this routine out and not even think anything of it.

Any suggestions or tips regards routine or diet much appreciated

If you want to cut you need to count cals. Every one of them.
You are doing the usual curls and chest thinking this will make you look good when legs and back will give you strength and posture. Cut your gym time by more than a half and start squatting deadlifting and rowing. It wont make you massive but will have a positive effect upon body composition. If you want to do cardio do it after you lift or on rest days.

[toddmclain02]

Couple of things... If you want 4-5% BF. maybe you don't really know what this looks like. Search for it. It's competition shape and you'll want to kill yourself if you try to maintain it.

Also it will be impossible to hit even 7-8% bf without knowing how to properly eat as in calories in/out.... Your body does not want to be at 8-9% bf naturally. You have to know how to fight genetics and nature by counting calories and then adjusting when you hit a rut.

Your routine is odd. You're doing a circuit with biceps and bench? Try isolating the muscle groups. You use a lot of bicep when you bench so you are hurting your potential in the lift. Lift heavy! If you want to circuit train to keep your heart rate up try a muscle group your not focusing on like core exercises. Example would be do bench, then crunches... The purpose of weight lifting is to build muscle not cardio.

Best advice I finally took was spent about 2-3 hrs reading the stickies to void my mind of bro science. I'd recommend starting there.

Good luck!

[Tayler8]

routine sucks.. diet is whatever works .. obviously i give it 1/10 for it being boring as S**t.. but thats your choice..

why 4% bf... models don't get that low.. most of them are just lean with abs around 8-11%.. 4% is almost disgusting assuming you have no lbm by looking at your routine..

[TCO76]

Hi, I'm a new member but by no means a first time fitness/gym goer.

Not entirely sure as to the exact % of my BF? But I'm guessing around 10%.

6FT 2IN - 23YO

I'm a model and my goal is to drop my BF right down to around 5 or 4 %

I have read various cutting diets and routines over the years, and I am we'll aware mine is probably absolutely ridiculous and insane, however, I feel it works for me ? Anyway, let me know your opinions on it all, I'd be really interested to hear people's advice and criticism is completely welcome! Thanks.

WORKOUT :-

(6 days a week - 3HRS a day (Includes 45 minute rest period/relaxation)
ALL MACHINE WORK LISTED ARE "LIFE FITNESS" BRAND (Just incase you use them yourself, you can compare and contrast settings etc)

15 minute running machine - 8.45 minutes @ 15kph + 1.15 minutes @ 20/22kph + 5 minutes @ 6kph

40 minute cycle machine - level 16 - 40 minutes AVG 95/100 RPM

Bench press 50KG - 3 sets of 10

Twisted bicep curl - 20KG - 3 sets of 10

Bench press - 50KG - 3 sets of 10

Twisted bicep curl - 20KG - 3 sets of 10

Bench press a - 50KG - 3 sets of 10

Twisted bicep curl - 20KG - 3 sets of 10

Suspended leg raises - 3 sets of 20 X3

Oblique dumbbell dips - 28KG - 3 sets of 20 X3

15 minute sauna

15 minute hot tub

NUTRITION:-
(I GENERALLY SPACE MY MEAL TIMES 2 HOURS BETWEEN EACH OTHER)

BREAKFAST - 30g porridge oats + 1 banana + 125g blueberries + nutmeg + cinnamon + 30g flax seeds (,ade wi water) / 250ml water + Beroca boost / grenade thermo detonator X2 caps / X1 CLA cap / (Occasionally) large mug of coffee with skimmed or semi-skimmed milk.

GYM - Session as mentioned above, supplements taken before: grenade thermo detonator X2 caps + full scoop of grenade 50calibre + X3 caps of Turbotest

AFTER GYM - Maximuscle Promax Diet 60g scoop

LUNCH - X1 or X2 Chicken breast grilled + 250/300g steamed vegetables (mix of greens/starched IE: parsnips + kale) + can of chopped tomatoes + X1 CLA cap

DINNER - X1 or X2 Chicken breast grilled + 250/300g steamed vegetables (mix of greens/starched IE: parsnips + kale) + can of chopped tomatoes + X1 CLA cap

SUPPER - X1 or X2 Chicken breast grilled + 250/300g steamed vegetables (mix of greens/starched IE: parsnips + kale) + can of chopped tomatoes + X1 CLA cap

SNACK - Cup of coffee + Farge Total Fat Free Greek Yoghurt 250g

______________________________________

Not sure as to how many glasses of water I have per day and I sometimes snack on things like red flame grapes or satsumas or a banana or two, but due to it not being constant or part of what is considered as my "daily routine" I have not added it all in there.

Once again, I stress that this is probably the most ridiculous routine/diet ever and am happy and prepared to accept the abuse/criticism on every aspect of this haha.

I'd just be super interested to hear everyone's views and opinions and tips etc what ever it may be to help me on this EXTREMELY aggressive cutting routine.

Feel free to ask me any questions and pick at this all.

Thanks!

3 hrs for a workout... LMAO . That is two more hours than most bodybuilders and do you even legs?

[Tayler8]

3 hrs for a workout... LMAO . That is two more hours than most bodybuilders and do you even legs?

he is a "model" of course not..

and unless my math is wrong.. he has a total of like 5g of fat..

obviously because fat makes u fat and u can never get to 4% with fat consumption .

[SJL1990]

If you want to cut you need to count cals. Every one of them.
You are doing the usual curls and chest thinking this will make you look good when legs and back will give you strength and posture. Cut your gym time by more than a half and start squatting deadlifting and rowing. It wont make you massive but will have a positive effect upon body composition. If you want to do cardio do it after you lift or on rest days.

Thanks a lot, I shall definitely start doing all of this.

[SJL1990]

Couple of things... If you want 4-5% BF. maybe you don't really know what this looks like. Search for it. It's competition shape and you'll want to kill yourself if you try to maintain it.

Also it will be impossible to hit even 7-8% bf without knowing how to properly eat as in calories in/out.... Your body does not want to be at 8-9% bf naturally. You have to know how to fight genetics and nature by counting calories and then adjusting when you hit a rut.

Your routine is odd. You're doing a circuit with biceps and bench? Try isolating the muscle groups. You use a lot of bicep when you bench so you are hurting your potential in the lift. Lift heavy! If you want to circuit train to keep your heart rate up try a muscle group your not focusing on like core exercises. Example would be do bench, then crunches... The purpose of weight lifting is to build muscle not cardio.

Best advice I finally took was spent about 2-3 hrs reading the stickies to void my mind of bro science. I'd recommend starting there.

Good luck!

Again, great advice! I am clearly inexperienced in a lot of these fields so all of this has been a great help to me.

I shall start being more proactive in reading up in these subjects as well and will post my updates.

[SJL1990]

routine sucks.. diet is whatever works .. obviously i give it 1/10 for it being boring as S**t.. but thats your choice..

why 4% bf... models don't get that low.. most of them are just lean with abs around 8-11%.. 4% is almost disgusting assuming you have no lbm by looking at your routine..

Brutal but honest. Yeah, I'm starting to hear this a lot now. I will post up a shot of my current body composition, perhaps you will have a better eye as to what my current BF is and let me know your thoughts. Thanks a lot man.

[SJL1990]

3 hrs for a workout... LMAO . That is two more hours than most bodybuilders and do you even legs?

Haha yeah, it's a bit much, right? I just find I have SO much energy (probably due to my Pre workout mixes and caps etc) that if I leave the gym feeling like I could've done more? Than I feel I havnt put a good workout in... I put this down to potentially having some body dis morphia problems due to being overweight at a young age

[SJL1990]

he is a "model" of course not..

and unless my math is wrong.. he has a total of like 5g of fat..

obviously because fat makes u fat and u can never get to 4% with fat consumption .

Haha! Regards legs, again, you have a valid point as due to my profession the fashion houses really don't like big legs... Which is quite irritating on occasions. It's not all that bad , is it? As in... I cycle and run a lot and find the cycling seems to give my legs a bit of a pump? No idea if this builds a lot of muscle mass? Certainly gives them good form, or from what I have noticed any way

[SJL1990]

Here's a selfie of my current composition.

[Tayler8]

Here's a selfie of my current composition.

you look like hedley.. even have same placement of tattoos..

[SJL1990]

you look like hedley.. even have same placement of tattoos..

Got to be honest... Had to google who/what "Hedley" even was haha

[Tayler8]

Got to be honest... Had to google who/what "Hedley" even was haha

hehe ya.. i have a younger sister.. thats my excuse... i think he is big in canada