Age: 30
Height: 5’10”
Weight: 175
Body fat%: Not sure, but calipers say about 14%. My guess it may be higher, up to 18%. I do not carry a lot of body fat, but I have a little around my belly.
Experience Level: two years of steady weight lifting. Did sports growing up and at start of college.
Goals: 10 – 12% body fat, and about 195 pounds.
Training for this week (Some weeks I will go lower reps, heavier weight & I often switch the entire workout around, switching the days I hit muscles on, or adding and subtracting various exercise: example some weeks I’ll deadlift, but every week I’ll squat). I was using macrocycles that Dr. Stoppani talks about, but I found that my body seems to respond better in the 10-12 rep range. Also, I spent a lot of time doing rest pause, drop sets, etc. However, I have not been using those much lately.
I do 15 minutes of cardio before my workouts. And stretch after them.
Day 1-- Chest
Bench Press: 4 x 8-11
Incline Dumbbell Press: 4 x 10-15
Incline Dumbbell Flyes: 4 x 10-15
Leverage Chest Press: 3 x 10-12 reps. Plus, I added some heavy sets. 2 x 3-5
Cable Crossover: 8 x 15-20 reps. 45 seconds rest between sets
Day 2—Back (I find a lot of rows seem to help my growth more)
Close-Grip Pull-Down: 4 x10-12
T-Bar Row: 3 x 10-12
One-Arm Dumbbell Row: 3 x 10-12
Reverse Grip Bent-Over Rows: 3 x 8-10
Leverage Iso Row: 3 x 10-12
Underhand Cable Pull-Downs: 3 x 10-12
Seated Cable Rows: 7 x 10-12
Romanian Deadlift: 5 x 10
Day 3: (Arms)
Rope Push-Down: 3 x 10-12
Close-grip Bench Press: 3 x 10-12
Machine Dip: 3 x 10-12
Straight-Bar Push-Down: 3 x 10-12
Lying Triceps Press: 7 x 10-12
Barbell Curl 3-4 x 12-15
Dumbbell Curl: 3 x10-12
Spider Curl: 3 x 10
Preacher Machine Curl: 3 x 10-12
Dumbbell Hammer Curls: 3 x 10-12
Day 4 (Legs)
Leg Extension: 4-5 x 12
Leg Press: 4 x 15-20
Hack Squat: 3 x 10
Barbell Squats: 5 x 6-10
Lying Leg Curl: 3 x 10-12
Leg Curl: 3 x 10-12
Single Leg Curl: 3 x 10
Calf Raises: 3 x 10-12
Seated Calf Raise: 3 x 10-12
Hip Raise: 3 x 20-30 (Sometimes I’ll use the Smith machine to do weighted hip raise)
Crunches: 3 x 20-30
Planks: 3 x 1 1/2 min
Day 5 (Shoulders)
Dumbbell Shoulder Press: 4 x 6-10
Side Lateral Raise: 4 x 10
Front Dumbbell Raise: 3 x 10
Bent over Rear Delt Raise: 4 x 10
Cable Rear Delt Fly: 4 x 10
Low pulley Deltoid Raise: 7 x 10
Dumbbell shrugs: 5 x 12
Diet log for today and every day recently
Meal 1
Multi Vitamin
MuscleTech - Platinum 100% Fish Oil: 9 cals. 1 fat,
Kellogg’s – Unfrosted Mini Wheats: 2 servings: 362 cals, 80- carbs, Fat 2 g, 6 protein
Milk - Reduced fat, 2% milkfat, 1 cup: 121 cals, 11 carbs, 5 fats, 8 protein
Dymatize Nutrition - Iso•100 2 Scoop: 208 cals, 2 carbs, o fat, 50 protein
Total: 700 cals, 93 carbs, 8 fats, 64 protein
Another Scoop of Dymatize Nutrition - Iso•100 2 Scoop: 109 calories, 1 carbs, o fat, 25 protein
Meal two, three, four and five are all the same (Except for the four and five get no olive oil and I use chicken instead of beef)
Kraft - mozzerella part skim 2%, 0.25 cup: 72.5 cals, 1 carbs, 4.5 fat, 7 protein
Extra Virgin Olive Oil , .5 tbsp: 63 cals, o carbs, 7 fats,
Baby Carrots, 1.5 oz: 20 cals, 4 carbs, 0 fat, 1 protein
Broccoli - Raw, 1.5 oz(s): 16 cals, 3 carbs, 0 fat, 1 protein
Brown Rice ¼ Cup: 95 cals, 19.5 carbs, 1 fat, 2 protein
Lean ground beef, 2 ounces: 84 cals, 0 carbs, 4 fat, 12 protein,
Xl Egg, 1 each : 73 calories, 0 carbs, 5 fats, 7 protein
Black Beans – no salt added ¼ cup: 64.5 cals, 11.5 carbs, .5 fat, 3.5 protein
Total: 488 cals, 39 carbs, 22 fat, 33.5 protein
Times this by four, except for the fats, which is minus the olive oil from two meals (I also base the calorie calculation of the macros, and not what the food is listed as, because they hardly ever seem to match.
1826 cals, 156 carbs, 74 fats, 134 protein
Snacks usually placed in-between meals, and cottage cheese is last meal of the day
2 cup Egg Whites (sometimes cooked in olive oil, sometimes added to shakes): 208 cals, 0 fats, 52 protein
Cottage Cheese, fat free: 80 calories, 5 carbs, o fats, 15 protein
Two Apples: 112 cals, 28 carbs
Total: 3030, calories, 285 carbs, 82 fats, 288 protein
I think the math works. The Diet App I use can get things wrong sometimes, so I base things off of the 4/4/9 rule on Carbs, Protein, and Fat.
I’m actually aiming for 3000 calories a day, at 40/40/20. I used to eat more, around 3500, but I seemed to gain body much fat faster by doing so.
Also, since I started my cycle of test e, does anyone think that I should increase my food intake?