Alrighty guys first off this is going to be a lengthy post and my first post. I went to Iraq in August of 2008 and figured I would quit smoking and do something for me. When I started I was 6' 165 lbs with a beer belly (damn German beer)it took me about 18 months and I reached my goal of 195 Lbs at about 12% body fat. I gained a good 50 lbs of muscle and looked damn good. I could bench about 320 lbs and was in GREAT shape. THEN I got out of the Army in February of 2010 and pretty much maintained that for about a year. Then I got a job as a correctional officer and gained probably 50 lbs of fat over the next 5 years and im sure I lost some muscle as well. I worked out out on and off but for for the most part got FAT but hey I retained most of my size and muscle mass, at least for the most part. About a year ago I go the wife and I got divorced and I decided to do something for me again I knew that I missed working out and feeling and the feeling of that confidence! About mid July of this year I decided I had enough I was going to get rid of this weight and REALLY get into shape. Since July of 2016 ive done my normal 20f40p40c diet at about 2600 calories with one cheat meal per week and lost about 39 lbs of that thus far and im right at about 206 lbs right now. My workout is currently a regular split.
Legs & Abs Tuesday
Chest/Tris Wednesday
Cardio Thursday
Back/Bis Friday
Shoulders & abs Saturday
OFF Sunday
OFF Monday
Right now im 6' 206 Lbs about 20% bodyfat. My job is pretty much a desk job NOT very active I mean we have to get up and move around but its only about once every 30 min and just consists of walking around and searching areas and or inmates. I have myself at about 2600 calories because while I do lift 5 days a week that's about the extent of my activity.
The FAQ calculator has me at 3150ish for maintenance at my 6' 206 lbs and 20% BF, 30 years old.
I found this site by pure accident as im wanting to step up my game this time around. IM REALLY GLAD I DID as most of the sites I frequent (bodybuilding.com) has a bunch of tools and a bunch of BROSCIENCE advice. This site seems up to date and more scientific about the how and why. I know I have a ton of questions. So here is where I am at so far and im pretty sure I got this somewhat down. After lurking and READING ALOT Ive since changed my macros to around 50% Carbs, 20% Fat, 30% Protein.
2637 total calories
59G Fat
315G Carbs
210G Protein
below is a copy of my diet yes I eat the same thing everyday although I do swap my Tuna out every other day with 4oz of ham which is REALLY close to the same macros of tuna. I have a cheatmeal EVERY Thursday after I do my Cardio.
http://forum.simplyshredded.com/cached/c7b8dc8f19c66a82d39339c38e98e89b.jpg
As for my workout I KNOW im changing that to a Push/Pull recommended by eknight in the Routine design for dummies 101 sticky which involves working each body part twice a week. I have never done this JUST my normal split so I know this should be a good game changer. I will also do HIIT cardio two times per week Thurs, and Sunday.
Day 1:Tuesday
Pushing movement: 4 sets 3-6 reps
Different push: 3 sets 8-10 reps
Different push: 3 sets 8-10 reps
Vertical pull movement: 3 sets 8-10 reps
Horizontal pull movement: 3 sets 8-10 reps
Different pull movement: 3 sets 8-10 reps
Shoulder horizontal abduction or external rotation movement: 3 sets 8-10 reps (ie, face-pulls, band pull-aparts, DB or band external rotation movement)
Scapular retraction movement 2-3 sets of 8-10 reps (shrugs, Y or W raises, prone trap raises)
Biceps: 4-6 sets
Triceps: 4-6 sets
Day 2: Wednesday
Compound lower body movement (squats/deads/leg press): 4 sets 3-6 reps
Second lower body movement, unilateral is my preference: 3 sets 8-10 reps
Hip extension movement: 3 sets 8-10 reps
Direct knee flexion movement: 3 sets 8-10 reps
Calf movement: 3 sets straight leg, 3 sets knee bent. 8-10 reps each.
Abs as above.
Day 3: Thursday
HIIT Cardio
Day 4: Friday
Pushing movement: 4 sets 3-6 reps
Different push: 3 sets 8-10 reps
Different push: 3 sets 8-10 reps
Vertical pull movement: 3 sets 8-10 reps
Horizontal pull movement: 3 sets 8-10 reps
Different pull movement: 3 sets 8-10 reps
Shoulder horizontal abduction or external rotation movement: 3 sets 8-10 reps (ie, face-pulls, band pull-aparts, DB or band external rotation movement)
Scapular retraction movement 2-3 sets of 8-10 reps (shrugs, Y or W raises, prone trap raises)
Biceps: 4-6 sets
Triceps: 4-6 sets
Day 5: Saturday
Compound lower body movement (squats/deads/leg press): 4 sets 3-6 reps
Second lower body movement, unilateral is my preference: 3 sets 8-10 reps
Hip extension movement: 3 sets 8-10 reps
Direct knee flexion movement: 3 sets 8-10 reps
Calf movement: 3 sets straight leg, 3 sets knee bent. 8-10 reps each.
Abs as above.
Day 6:
HIIT Cardio
Day 7:
OFF
I'm working on the actual details of the workout now.
My supplements will consist of Protein, Creatine, Multivitamin, BCAA's, and ZMA's.
ANYTHING THAT YOU GUYS WOULD CHANGE DIET OR WORKOUT WISE? Any tips or advice? Just looking for thoughts on diet mostly as I want to get that squared away.
Also I think im going to cut for another 10 or 15 lbs of fat and then bulk for whats left of winter and start cutting around spring for summer.
Thanks in advance for the help and advice.
Im also thinking of upping my calories another 100 calories so I lose closer to 1 lb per week instead of 1.5 or 2 lbs per week.
Legs & Abs Tuesday
Chest/Tris Wednesday
Cardio Thursday
Back/Bis Friday
Shoulders & abs Saturday
OFF Sunday
OFF Monday
Right now im 6' 206 Lbs about 20% bodyfat. My job is pretty much a desk job NOT very active I mean we have to get up and move around but its only about once every 30 min and just consists of walking around and searching areas and or inmates. I have myself at about 2600 calories because while I do lift 5 days a week that's about the extent of my activity.
The FAQ calculator has me at 3150ish for maintenance at my 6' 206 lbs and 20% BF, 30 years old.
I found this site by pure accident as im wanting to step up my game this time around. IM REALLY GLAD I DID as most of the sites I frequent (bodybuilding.com) has a bunch of tools and a bunch of BROSCIENCE advice. This site seems up to date and more scientific about the how and why. I know I have a ton of questions. So here is where I am at so far and im pretty sure I got this somewhat down. After lurking and READING ALOT Ive since changed my macros to around 50% Carbs, 20% Fat, 30% Protein.
2637 total calories
59G Fat
315G Carbs
210G Protein
below is a copy of my diet yes I eat the same thing everyday although I do swap my Tuna out every other day with 4oz of ham which is REALLY close to the same macros of tuna. I have a cheatmeal EVERY Thursday after I do my Cardio.
http://forum.simplyshredded.com/cached/c7b8dc8f19c66a82d39339c38e98e89b.jpg
As for my workout I KNOW im changing that to a Push/Pull recommended by eknight in the Routine design for dummies 101 sticky which involves working each body part twice a week. I have never done this JUST my normal split so I know this should be a good game changer. I will also do HIIT cardio two times per week Thurs, and Sunday.
Day 1:Tuesday
Pushing movement: 4 sets 3-6 reps
Different push: 3 sets 8-10 reps
Different push: 3 sets 8-10 reps
Vertical pull movement: 3 sets 8-10 reps
Horizontal pull movement: 3 sets 8-10 reps
Different pull movement: 3 sets 8-10 reps
Shoulder horizontal abduction or external rotation movement: 3 sets 8-10 reps (ie, face-pulls, band pull-aparts, DB or band external rotation movement)
Scapular retraction movement 2-3 sets of 8-10 reps (shrugs, Y or W raises, prone trap raises)
Biceps: 4-6 sets
Triceps: 4-6 sets
Day 2: Wednesday
Compound lower body movement (squats/deads/leg press): 4 sets 3-6 reps
Second lower body movement, unilateral is my preference: 3 sets 8-10 reps
Hip extension movement: 3 sets 8-10 reps
Direct knee flexion movement: 3 sets 8-10 reps
Calf movement: 3 sets straight leg, 3 sets knee bent. 8-10 reps each.
Abs as above.
Day 3: Thursday
HIIT Cardio
Day 4: Friday
Pushing movement: 4 sets 3-6 reps
Different push: 3 sets 8-10 reps
Different push: 3 sets 8-10 reps
Vertical pull movement: 3 sets 8-10 reps
Horizontal pull movement: 3 sets 8-10 reps
Different pull movement: 3 sets 8-10 reps
Shoulder horizontal abduction or external rotation movement: 3 sets 8-10 reps (ie, face-pulls, band pull-aparts, DB or band external rotation movement)
Scapular retraction movement 2-3 sets of 8-10 reps (shrugs, Y or W raises, prone trap raises)
Biceps: 4-6 sets
Triceps: 4-6 sets
Day 5: Saturday
Compound lower body movement (squats/deads/leg press): 4 sets 3-6 reps
Second lower body movement, unilateral is my preference: 3 sets 8-10 reps
Hip extension movement: 3 sets 8-10 reps
Direct knee flexion movement: 3 sets 8-10 reps
Calf movement: 3 sets straight leg, 3 sets knee bent. 8-10 reps each.
Abs as above.
Day 6:
HIIT Cardio
Day 7:
OFF
I'm working on the actual details of the workout now.
My supplements will consist of Protein, Creatine, Multivitamin, BCAA's, and ZMA's.
ANYTHING THAT YOU GUYS WOULD CHANGE DIET OR WORKOUT WISE? Any tips or advice? Just looking for thoughts on diet mostly as I want to get that squared away.
Also I think im going to cut for another 10 or 15 lbs of fat and then bulk for whats left of winter and start cutting around spring for summer.
Thanks in advance for the help and advice.
Im also thinking of upping my calories another 100 calories so I lose closer to 1 lb per week instead of 1.5 or 2 lbs per week.