Hello and thanks in advance for all the help.
I am currently 6’2” 180lbs at about 20% body fat. I’m what you would call “skinny fat.”
My goal is to get fit. Not really looking to pack on lbs, just want to convert some fat into muscle. I’m ok at 180-190, but I would like to be at about 10-15% body fat.
I’m going to break down my workout routine and my nutrition intake and I’m basically looking for any tips/advice. All experience and knowledge is welcomed.
Workout routine:
I work a desk job, so I’m in a chair most of the day.
Monday - Chest & HIIT
- I do about 6 chest exercises (upper, mid, and lower) 3 sets of 15 and a 4th set to failure. Followed by about 15 minutes of HIIT.
Tuesday: Legs & Abs
- 5 leg exercises, 3 sets of 15 and a 4th set to failure. Followed by 3 ab exercises 3 sets of 15 and a 4th set to failure.
Wednesday: Arms
- 4 supersets (biceps and triceps), 3 sets of 15 and a 4th set to failure.
Thursday: Shoulders & Abs
- 5 shoulder exercises, 3 sets of 15 and a 4th set to failure. Followed by 4 ab exercises 3 sets of 15 and a 4th set to failure.
Friday: Back & HIIT
- 6 Back exercises, 3 sets of 15 and a 4th set to failure. Followed by about 15 minutes of HIIT.
Saturday: HIIT
- About 15 minutes of HIIT
Sunday: Rest
Nutrition:
Breakfast 8am: Pre-workout (7am) & ON Gold Standard 100% Whey (double chocolate) - 140 calories
Lunch 11:30am: ON Gold Standard 100% Whey (white chocolate), Birds Eye Protein blends vegetable pack (microwaveable), & pre-cooked frozen (grilled) chicken breast. - 590 calories
Snack 2:30 pm: BSN Syntha-6 (peanut butter cookie) - 200 calories
Dinner 5:30 pm: Whatever my wife cooks (usually pretty generally healthy). - 500-750 calories
2nd Snack (right before bed): Dannon Oikos Triple Zero Greek yogurt - 100 calories
Usually 160-180 grams of protein.
Typical Macros: 37% Carbs, 37% Protein, & 25% Fats.
I am currently 6’2” 180lbs at about 20% body fat. I’m what you would call “skinny fat.”
My goal is to get fit. Not really looking to pack on lbs, just want to convert some fat into muscle. I’m ok at 180-190, but I would like to be at about 10-15% body fat.
I’m going to break down my workout routine and my nutrition intake and I’m basically looking for any tips/advice. All experience and knowledge is welcomed.
Workout routine:
I work a desk job, so I’m in a chair most of the day.
Monday - Chest & HIIT
- I do about 6 chest exercises (upper, mid, and lower) 3 sets of 15 and a 4th set to failure. Followed by about 15 minutes of HIIT.
Tuesday: Legs & Abs
- 5 leg exercises, 3 sets of 15 and a 4th set to failure. Followed by 3 ab exercises 3 sets of 15 and a 4th set to failure.
Wednesday: Arms
- 4 supersets (biceps and triceps), 3 sets of 15 and a 4th set to failure.
Thursday: Shoulders & Abs
- 5 shoulder exercises, 3 sets of 15 and a 4th set to failure. Followed by 4 ab exercises 3 sets of 15 and a 4th set to failure.
Friday: Back & HIIT
- 6 Back exercises, 3 sets of 15 and a 4th set to failure. Followed by about 15 minutes of HIIT.
Saturday: HIIT
- About 15 minutes of HIIT
Sunday: Rest
Nutrition:
Breakfast 8am: Pre-workout (7am) & ON Gold Standard 100% Whey (double chocolate) - 140 calories
Lunch 11:30am: ON Gold Standard 100% Whey (white chocolate), Birds Eye Protein blends vegetable pack (microwaveable), & pre-cooked frozen (grilled) chicken breast. - 590 calories
Snack 2:30 pm: BSN Syntha-6 (peanut butter cookie) - 200 calories
Dinner 5:30 pm: Whatever my wife cooks (usually pretty generally healthy). - 500-750 calories
2nd Snack (right before bed): Dannon Oikos Triple Zero Greek yogurt - 100 calories
Usually 160-180 grams of protein.
Typical Macros: 37% Carbs, 37% Protein, & 25% Fats.
from Bodybuilding.com Forums - Nutrition https://ift.tt/3cVV35v
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