I’ve decided to keep maintain dedication to training I’ll keep a log on here for online reference and to gain feed back from others on what they may see and like/dislike.
Intro:
I’m 20 years old, 5’8" and 256 lbs. I am working out mainly to lose fat but also want to try and preserve as much muscle as possible in the mean time, I know I will lose some but wants that minimized. 6 weeks ago I was 274 lbs and have dieted and through hitting the gym 5 days a week dropped my weight nearly 20 lbs already and am now looking to do more until I hit my goals.
My current program looks like this:
Monday: Back Width and Bi’s
-Wide Grip Pull Downs
-Close Grip Pull Downs
-Pull ups
-Barbell Curls
-Hammer Curls
-Preacher Curl
Tuesday: Chest and Triceps
-Bench Press
-Low Incline Bench (Smith)
-Incline Flys
-Dips
-Pressdowns
-Overhead extensions
Wednesday: Legs and Abs
-Front Squats
-Leg Press
-Hamstring Curl
-Standing Calf Raises
-Seated Calf Raises
Thursday: Back Thickness
-Dead lifts/Rack Pulls(I rotate each week)
-Dumbbell Rows
-Shrugs
-Hyperextensions
Friday: Chest and Shoulders
-Decline Bench
-Dumbbell Press
-Fly’s
-Overhead Press
-3 Way Delt Raise
-Reverse Fly’s
Obviously my main focus is getting my chest strength up with this type of program, with focus on back as well. I’ve done this for a week now, and even though I got sick during that week it was still a good week of lifting.
As well, I will do between 30-45 minutes cardio, 3 times a week.
For Diet, what I am consuming right now is between 1900 and 2100 calories a day. Striving for 60-70% of that to be from protein, which doesn’t always work out. I can break down my diet completely if anyone asks.
Edit: Also, the supplements I am taking are Fish Oil tablets (10,000mg/day) as well as a multi vitamin and protein shakes.
I’ve already had some good success and am looking forward to that continuing.
