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Botter's path to athletic physique, maybe.
I'm new to this, but what the hell. A little back-story of what I even want to achieve.. So my cousin had this idea of signing up for competition on 'the best athletic physique' in our country. However, since I'm a bigger fan of martial arts (but I'm not really training kickbox and jiu jitsu 'seriously' this year, because I'm low on money) than bodybuilding, I still don't know if I want to do this or not. However, I think it will be a fun and interesting road, so why the **** wouldn't I even try this. I go to gym on daily basis and since I'm sometimes to lazy or just in lack of motivation, I think this would be a great place to start something 'big' and dedicated for myself.
[b]Diet[/b]
Breakfast: Apple, 4 whole eggs, 80g of tuna and a little bit of sauce or ketcup
Meal 2: Protein shake, consisting of - 200g quark, 35g whey, 1,5dl 1.5% milk, 15g of almonds/hazelnuts
Lunch: 200g of chicken, 150g mixed veggies or other vegetables, little bit of sauce
Meal 4 (pre-workout): Banana, sometimes
Dinner: Protein shake, 2dcl 1,5% milk + 35g whey
[b]Macros[/b]
This adds to:
Protein [b]185g[/b]
Carbohydrates [b]26,5g[/b]
Fat [b]52,5g[/b]
Keep in mind, I'm going to eat like this for 5-6 days, then have a re-feed day on 7th day with 200g+ carbohydrates and also more fats and proteins. I will change my food with something else from here and there, so I won't eat the same all the time, but the macros will be almost the same.
[b]Routine[/b]
Monday - [b]Chest, Bicep, Tricep[/b] + cardio
Tuesday - [b]Back, Shoulders[/b] + cardio
Wednesday - [b]Abs, Obliques[/b] + cardio
Thursday - [b]Legs[/b] + cardio
Friday - [b]Full body exercise, consisting only of bodyweight exercises[/b] + cardio
Saturday - [b]Light squats, deadlifts, bench press[/b] + cardio
Sunday - [b]Abs, Obliques[/b] + sprints/cardio
I will try to do stretching exercises everyday for my flexibility also. I'm already quite flexible, because of kickbox/jiu jitsu background, but I'll see how much I can progress.
I have a 15 minute run to the gym and then back to home, so I do total of 30 min cardio a day. I will do plyometric exercises 2-3 times a week and also 2 trainings of kickbox a week (tuesday/thursday) as my second workout of the day. Maybe sometimes more of these (plyometric/kickbox trainings), depending on how much time I will have and how I will feel.
PR'S
Deadlift 120kg (265lbs) x 4
Bench 100kg (220lbs) x 1
Squat 110 kg (242lbs) x 2
Why so low? I've started doing these 3 compound movements in September 2012. I've done squats and bench before, but not 'heavy'. However, I started doing deadlifts basically from 0 in september.
Age - 17
Height - 181cm (still growing, I've grown 3cm over last year)
Weight - 79kg (174 lbs), at the moment
[b]Goal[/b]
I'm not looking to become huge ass/lean bodybuilder, but to become a machine - [b]strong, lean, fast, endurance, flexible[/b].
If I'll get a job and enough money, I'll spend it on jiu-jitsu classes and food, since this is what I'm currently struggling to get enough for my trainings (I live in a flat with mom and 2 sisters, not much money, but enough to be happy and grateful for what I have).
This is how I looked back in October (picture below, with diet I've wrote up there), just started doing deadlifts from 0 and 'heavy' squats/bench press. I'm not so lean at the moment, because I ate a lot of things that I shouldn't lately and wasn't motivated so much for the gym. Furthermore, I think this 'blog' will be my own motivation for further goals and development.
Pictures of CURRENT physique will come in 1-2 days :), those bellow are from late october.
I will also post here some of my 'snack' recipes, motivational stuff, what I ate/changed in my diet, what exercises did I do and so on.. -> what blog is for.
Hope you like it, I'll make sure to update this once a day.
