Long time lurker, first time poster. I just got back from Las Vegas for my bday, where I gained roughly 5-10 pounds...lol. So now, I need to get back on the workout saddle. I guess I just need some reassurance that my workout plan is correct and that I'm doing the right thing on my road back to a decent body. Any advice would be appreciated. Anyways my goal would probably be somewhere around what Dracoy's body has accomplished. <3
With that said :
My Height : 5'5
Weight : 165
Age : 22
guesstimating my bf% : 18% give or take a few percentages
Supplements
Optimum 100% Whey Protein
Optimum 100% Casein Protein
Controlled Labs Purple Wraath
Controlled Labs White Flood
Controlled Labs REDuction
Controlled Labs Orange Triad
Controlled Labs Green MAGnitude
NOW Presents: Green Tea Extract
Fiber Choice Chewable Tablets
Diet Plan, (semi similar to palumbo's diet)
8:30 AM - AM Reduction
9:00 AM - MEAL #1 - SHAKE: 1 scoop of Whey Protein, 1 tablespoon of Peanut butter w/ flaxseed oil
11:20 AM - MEAL #2 - 5 omega-3 eggs(1 whole, 4 white only), Orange Triad, Green tea Extract
2:15 PM - (pre-workout) White Flood,Green MAGnitude
3:00 - Purple Wrath, weight train, then cardio afterwards
4:00 MEAL #3 - (post workout) SHAKE: 1 scoop of Whey Protein
6:00 MEAL #4 - 8oz lean chicken with 1/2-cup cashews, Green tea Extract, Orange Triad
9:00 MEAL #5 - 8oz beef, fiber choice pills
12:00 MEAL #6 - PM Reduction, SHAKE: 1 scoop of Casein Protein, 1 tablespoon of Peanut butter w/ flaxseed oil
Total Calories - about 2300
Total Protein - about 220g
Weight training plan
I don't go to a gym, so all i have available to me are dumbells, a bench and a treadmill . My cardio consists of LISS (Low Intensity Steady-State) cardio at the moment which usually gives me a good sweat after 20-30 mins of it. Although I'm thinking of switiching it to HIIT, because of all the wonderful things I've read about it.
Day 1 (chest, calves)
everything for chest is 4 sets x 6,8,10,12
- DeclineDumbbellFlyes
- Dumbbell Flyes
- Dumbbell Bench Press
- Incline+Dumbbell Flyes
everything for calves is 3 x 12,14,16
- Standing Dumbbell Calf Raise
- Dumbbell Seated One-Leg Calf Raise
- Seated Calf Raise
then 20-30 mins cardio
Day 2 (abs, biceps)
everything for biceps is 4 sets x 6,8,10,12
- Concentration Curls
- Dumbbell Alternate Bicep Curl
- Alternate Hammer Curl
- Zottman Curl
everything for abs is 4 sets x 8,10,12,14
- Dumbbell Side Bend
- Leg Pull-In
- Crunches
- Frog+Sit-Ups
- end in 30 second static v hold
then 20-30 mins cardio
Day 3 (back, triceps, quads, traps)
back, 4 sets x 6,8,10,12
- Bent Over Two-Dumbbell Row With Palms-In
- One-Arm Dumbbell Row
triceps, 4 sets x 6,8,10,12
- Standing Dumbbell Triceps Extension
- Lying-Supine Two-Arm Dumbbell Triceps Extension
quads, 4 sets x 6,8,10,12
- Dumbbell Squat
- Iron Cross
traps, 4 sets x 6,8,10,12
- Dumbbell Shrug
then 20-30 mins cardio
Day 4 (rest)
Day 5 (repeat day 1)
Day 6 (repeat day 2)
Day 7 (repeat day 3)
Day 8 (rest)....etc.
Again, any advice would be greatly appreciated
With that said :
My Height : 5'5
Weight : 165
Age : 22
guesstimating my bf% : 18% give or take a few percentages
Supplements
Optimum 100% Whey Protein
Optimum 100% Casein Protein
Controlled Labs Purple Wraath
Controlled Labs White Flood
Controlled Labs REDuction
Controlled Labs Orange Triad
Controlled Labs Green MAGnitude
NOW Presents: Green Tea Extract
Fiber Choice Chewable Tablets
Diet Plan, (semi similar to palumbo's diet)
8:30 AM - AM Reduction
9:00 AM - MEAL #1 - SHAKE: 1 scoop of Whey Protein, 1 tablespoon of Peanut butter w/ flaxseed oil
11:20 AM - MEAL #2 - 5 omega-3 eggs(1 whole, 4 white only), Orange Triad, Green tea Extract
2:15 PM - (pre-workout) White Flood,Green MAGnitude
3:00 - Purple Wrath, weight train, then cardio afterwards
4:00 MEAL #3 - (post workout) SHAKE: 1 scoop of Whey Protein
6:00 MEAL #4 - 8oz lean chicken with 1/2-cup cashews, Green tea Extract, Orange Triad
9:00 MEAL #5 - 8oz beef, fiber choice pills
12:00 MEAL #6 - PM Reduction, SHAKE: 1 scoop of Casein Protein, 1 tablespoon of Peanut butter w/ flaxseed oil
Total Calories - about 2300
Total Protein - about 220g
Weight training plan
I don't go to a gym, so all i have available to me are dumbells, a bench and a treadmill . My cardio consists of LISS (Low Intensity Steady-State) cardio at the moment which usually gives me a good sweat after 20-30 mins of it. Although I'm thinking of switiching it to HIIT, because of all the wonderful things I've read about it.
Day 1 (chest, calves)
everything for chest is 4 sets x 6,8,10,12
- DeclineDumbbellFlyes
- Dumbbell Flyes
- Dumbbell Bench Press
- Incline+Dumbbell Flyes
everything for calves is 3 x 12,14,16
- Standing Dumbbell Calf Raise
- Dumbbell Seated One-Leg Calf Raise
- Seated Calf Raise
then 20-30 mins cardio
Day 2 (abs, biceps)
everything for biceps is 4 sets x 6,8,10,12
- Concentration Curls
- Dumbbell Alternate Bicep Curl
- Alternate Hammer Curl
- Zottman Curl
everything for abs is 4 sets x 8,10,12,14
- Dumbbell Side Bend
- Leg Pull-In
- Crunches
- Frog+Sit-Ups
- end in 30 second static v hold
then 20-30 mins cardio
Day 3 (back, triceps, quads, traps)
back, 4 sets x 6,8,10,12
- Bent Over Two-Dumbbell Row With Palms-In
- One-Arm Dumbbell Row
triceps, 4 sets x 6,8,10,12
- Standing Dumbbell Triceps Extension
- Lying-Supine Two-Arm Dumbbell Triceps Extension
quads, 4 sets x 6,8,10,12
- Dumbbell Squat
- Iron Cross
traps, 4 sets x 6,8,10,12
- Dumbbell Shrug
then 20-30 mins cardio
Day 4 (rest)
Day 5 (repeat day 1)
Day 6 (repeat day 2)
Day 7 (repeat day 3)
Day 8 (rest)....etc.
Again, any advice would be greatly appreciated
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