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Anonymous
>>339265 You don't have to do that I'll just tell you. I eat 6 times a day, a cup of oatmeal with milk and peanut butter every morning, rest of the day things like chicken or fish with salad dressed with balsamic only, eggs, veggies, no white bread or rice or pasta. Dessert at night is fruit and plain yoghurt. I go out drinking once in a while, have a cheat meal once a week.
Week 1 (10 min cardio warmup, 45 min cardio at the end) Day 1. Chest Day 2. Shoulders + traps, abs Day 3. Arms Day 4. Legs, abs Day 5. Back Day 6. Circuit, pick 5 exercises, 10 reps of each no rest, 5-6 circuits, abs Day 7. Rest
Week 2 (10 min cardio warmup) Day 1. Chest, triceps Day 2. HIIT, abs, 1 hr low intensity cardio Day 3. Squats, shoulders + traps Day 4. HIIT, 1 hr low intensity cardio Day 5. Back, biceps, calves Day 6. Squats, Circuit, HIIT Day 7. Do something like jog outdoors or play tennis, or swim, or take a rest day
I started out chubby so I workout more for losing bf and slowly building a little muscle rather than bulking up. Should adjust depending on your body type. I still have a lot of work to do to get to my goal. I'm 6'0" 168lbs, started out 185lbs and podgy, at first I gained 10lbs then started losing, now have been slowly gaining again, been working out for a year. Workouts take about 2 hours a day. Standard 3 sets of 8 to 12 reps, 5x5 on some exercises like squats and bench.
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