(DEEP BREATH) ok i’m 24 years old i weigh 268lbs at 25% body fat i workout 6 days a week 2.5 to 3 hours a day depending if i have to do abs.i do 1.5 hours weightlifting and half an hour cardio and another half hour on abs on days i do abs in conjunction with specific body part training. Here’s the training split.
MONDAY: chest cardio
TUESDAY: biceps and forearms abs cardio
WEDNESDAY: legs cardio
THURSDAY: back abs cardio
FRIDAY: triceps cardio
SATURDAY: shoulders and traps abs cardio
As for my diet i do a 40-40-20 diet 40% protein 40% carbs and 20% fat spread out into 6 meals.It looks like this.
9am: 2 whole eggs 4 whites 3/4 cup oatmeal
12pm: pre-workout 20 grams whey protein and 1 apple 30 minutes before working out.
3pm: post-workout 40 grams whey protein and 60 grams of fast digesting carbs from corn starch (waxymaize)
6pm: 8 oz turkey breast salad of spinach, tomato, and half an avocado
9pm: same as 6 pm
12am: bedtime snack 8 oz cottage cheese
i also take supplements fish oils, multi-vitamins, calcium, green tea extract, vitamin c, and glucosamine.
i dont know what do any advice would be greatly appreciated im trying not to lose my motivation all i want is to get to 200lbs at least and maybe 15% bodyfat and push more from there thank everyone in advanced., more
Tags: free weights, steriods, health, fitness, anabolic