Figured I’d start putting my training and diet up here to solicit tips and feedback.
Goal is fat loss right now, came off a bulk in January. 5’10, Went from 169 to 204. Now cutting.
Training programming is full body 5x per week
Diet right now is 2100c per day with a macro split of 35/25/40 (c/f/p)
3/23
Morning weight: 184.4
chest focus full body:
B Press (5,4,3,2,1) (185,190,205,220.230) poor form on 230 rep
Low to hi cable cross: 3x15 (20,20,20)
Rom DL: 3x12 (195,195,195) failed at 11 on last set
Chest supt row: 3x15, unilateral (100,100,100)
Arnold press: 3x12 (40,40,40)
single arm tric push down 3x20 (50,50,50)
wide grip bb shrug 3x12 (220,220,220)
diet:
Bfast: 3/4c oats, 3/4c bluberries, 1 scoop equate whey, 1tbsp olive oil, 4 egg whites, 1 egg, 2 c coffee: 733 cal
Lunch: 2 c mixed veggies, 4 oz lean ground beef, 3.75 oz ground turkey: 564 cal
Post workout: 1 scoop whey, 6oz eggwhites, banana: 385 cal
Dinner: 4oz smoked ribs, 1/2 c english peas: 310 cal
Before bed: 1/2 scoop whey, 85 cal
Diet totals: 2072 cal, 200/65/203 (c/f/p)
Notes: missed macro goal, too high in fat