A pic of my current state is linked as an attachment.
So I have been cutting and have managed to cut from 168 lbs @ 5ft 6" to 160.9 lbs. I eat clean most of the time. I have a cheat meal once a week, but I am still sure that I am in a calorie deficit, because I keep track of my calories using MyFitnessPal.
My daily goal is to eat:
Protein: 113g
Carbs: 150g
Fats: 50g
Sugar: 56g - I try to keep this well low to around 36g
Sodium: 2300mg
When training I combine cardio with weights:
Workout #1
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Cardio:
Tredmill (30 mins)
Weights:
Chest - Bench Press + Incline, Flys & Seated machine press
Biceps - Incline Dumbell Hammer curl, Incline Dumbell curl & EZ-bar curl
Triceps - Close grip bench & dips
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Workout #2
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Cardio:
Tredmill (30 mins)
Weights:
Abs/Core
Chest - Press ups & Bench Press / + Incline
Biceps - EZ-bar curl
Triceps - Close grip bench & dips
Legs - Smith machine calve raises
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Workout #3
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Cardio:
Tredmill (30 mins)
Weights:
Abs/Core
Triceps - Close grip bench + Dips
Biceps - EZ-bar curls
Lats - Lat Pull-down
Legs - Smith machine calve raises
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Thread: How do I improve my physique?
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02-20-2018, 08:25 AM #1
- Join Date: Feb 2018
- Location: United Kingdom (Great Britain)
- Age: 23
- Posts: 2
- Rep Power: 0
How do I improve my physique?
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02-20-2018, 08:36 AM #2
- Join Date: May 2011
- Location: Coalinga, California, United States
- Age: 33
- Posts: 48,213
- Rep Power: 451500
NUTRITION
This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.
BASICS
Spoiler!
Sources and More Information
Spoiler!
TRAINING
Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.
Why You Should Not Make Your Own Routine
How To Perform Basic Lifts
Routines
Starting Strength
BabyLover's Starting Strength
AllPro's Beginner Routine
StrongLifts 5x5
IceCream Fitness 5x5
Fierce 5
Coolcicada's Push Pull Legs
Calisthenics routines
Spoiler!
SUPPLEMENTS
Remember one thing, supplements are only that; they supplement something and are never meant to be replacements. A multivitamin will not replace fruits and vegetables, a fat burner will not replace a caloric deficit, and a meal replacement is not meant to be your only source of calories.
This is a brief run down of the 'basics', for further breakdowns of specific ingredients (like Yohimbe, Forskolin, Glycerol, ect) more research on your part would be needed.
Protein
Spoiler!
Multi-Vitamins
Spoiler!
Fish Oil
Spoiler!
Creatine
Spoiler!
BCAAs
Spoiler!
Fat Burners
Spoiler!
Pre-Workouts
Spoiler!
Meal Replacements/Mass Gainer
Spoiler!
CLA
Spoiler!
Glutamine
Spoiler!Short cuts to success are often paved with lies.
1/13/16: Massive hernia.
5/10/16: Finally back to lifting, light but improving.
Why Teens shouldn't cut/Lack of progress thread- http://forum.bodybuilding.com/showthread.php?t=169272763&p=1397509823#post1397509823
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02-20-2018, 12:19 PM #3
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02-20-2018, 01:43 PM #4
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02-20-2018, 01:49 PM #5
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02-20-2018, 02:34 PM #6
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02-20-2018, 04:56 PM #7
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02-21-2018, 11:13 AM #8
- Join Date: May 2017
- Location: Somerset, Kentucky, United States
- Posts: 139
- Rep Power: 559
I love 5/3/1 Boring but Big.
Most will recommend something like starting strength.
As we diet I would seek out a personal trainer/coach with a nutritional background. I think it would be worth every cent. I have notice food/nutrition is like religion on here and I stay clear of the topic.“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” Socrates
You can see lifting videos and follow me on instagram @zacherymassey
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