Ive been reading the forums religiously for probaly the past 3 weeks now. Ive tried to gather as much information I could as well as do as much research as possible.
My backround:
I played football and rugby all throughout high school. I am 21 years old and now working a full time job. I was in pretty good shape during high school, but I basically let myself go when i went to college for two years. Drinking, partying, smoking, drugs.
Yea I really fucked everything up. But now I got the strong desire to get everything back. Ive been at the gym relgiously 7 days a week for the past month. I have also formulated my own kind of diet, which probaly isnt correct, so I would like all of you to give me any advice at all. Call me stupid, its ok, I just want to learn what I am doing wrong.
6’1"
234 Pounds
probaly 23% body fat idk?
Ok…heres a basic breakdown of what I eat today/ mostly everyday.
I am also taking hot rox, creatine, and SHITTY gnc protein ( I plan on getting the biotest stuff when i run out )whey protein.
BREAKFAST-
I probaly drink about 1 1/2 gallons of water a day
wakeup, take 2x HRX
2 Egg omelete. 1 slice of low-fat cheese. 2 bottles of water
around 10:30 am- protein shake with skim milk
lunch- varies but today I had tuna with jalepenos on low car wheat wrap, and 10 no salt capecod chips. Most days its lean fat free turkey breast on light wheat bread and 1 slice of low fat cheese.
1:00 pm- 2x HRX
gym-7-8:30 PM
after gym- protein shake with skim milk
5g of crreatine mixed with water ( I have read I should probaly get surge?)
Dinner: now someimtes i completely skip on dinner because I am so tired. But usually Ill have skinless chicken breast with some veggies or something like that.
my gym schedule goes like this-
Sunday-Chest/Bicept
I go for 3 sets of 10 reps, right now medium weight because I am still trying to get my strength back, with 30 second rests between sets.
3x10 incline dumbell bench press
3x10 regular dumbell bench press
3x10 lying tricept extension
3x10 barbell front raise
3x10 dumbell lateral raise
3x10 tricept extension
3x10 overhead triecept extension
followed by HIIT:- 45 seconds full sprint, 2 minute rest. I repeat 5-6 times.
Monday- Back/ Bicepts/abs
3x10 straight arm lat pull down
3x10 upright row
3x10 standing barbell curl
3x10 concentration curl
3x10 incline dumbell curl
3x10 reverse fly’s
2x 15 that oblique machine? dunno wat its called
2x15 ab machines/crunches
followed by HIIT:- 45 seconds full sprint, 2 minute rest. I repeat 5-6 times.
Tuesday- Shoulder/ Abs/ Legs
3x10 leg curl
3x 8 leg extension
4x 10,8,6,4 standing calf raise ( more weight each set).
5x10 seated calf raise
3x10 overhead dumbell raise
3x10 bentover dumbell raise
3x10 side dumbell raise
2x 15 that oblique machine
2x15 ab machines/crunches
followed by HIIT:- 45 seconds full sprint, 2 minute rest. I repeat 5-6 times
WEDNESDAY- chest/tricepts
4x10,10,8,6 barbell bench press.
3x10 dumbell flys
3x10 cable cross overs
3x10 lyning dumbell exentention
3x10 tricept kickbacks
3x10 french lift
3x10 overhead tricept exentison
3x10 seated dumbell press
3x10 one arm cable lateral raise
followed by HIIT:- 45 seconds full sprint, 2 minute rest. I repeat 5-6 times
THURSDAY- BACK/BICEPTS
4X10 SEATED ROW
3x10 cable curl
3x10 preacher curl
3x10 concentration curl
3x10 reverse barbell curl
3x10 smith machine upright row
followed by HIIT:- 45 seconds full sprint, 2 minute rest. I repeat 5-6 times
FRIDAY-OFF
SATURDAY- hit the gym up for about 45 minutes of cardio
well there it is, rip it apart…as its probaly horrible. i take constructive criticism well.