Built,
I've been reading some of your posts here. Very good stuff. Can you give me some pointers? I'd like to shed this last bit of fat around the mid section. I have my diet in order ( I think ). Don't eat junk. Pretty much tuna, chicken, steak, broccoli, 100% whole wheat bread, oats, eggs, some skim milk with the whey.
Just a little bit of my history. At the end of last summer, I weighed 215lbs. I started mid October on my mission. I've lost a little over 40lbs in 4 months. I've added a few good pounds back on since then. So any way, here are my stats and routine. What should I change?
Stats: 34 yr, 5’10”, 177lbs, fat – around 15% pinched, Test level – 347, Cholesterol - 125
Diet: 45 P / 30 C / 25 F. Protein is usually around 280g a day. Total cals is around 2500 - 2700, give or take depending on the day
Supps: Whey protein, creatine mono – GNC, Fish oil, DHEA 50mg / day
Routine: Day 1 – Chest / Tri / Cardio
Flat bench – 5x5 @ 225lbs
Incline dumbbell – 3x10 @ 50lbs dumbbells
Flys – 3x10 @ 20lbs dumbbells
Weighted dips – 3x10 (or failure) with 25lb weight
Scull crushers – 3x10 (or failure) @ 55lbs
Push downs – 3x10
25 minutes on the treadmill @ 6mph
Day 2 - Lats / Bicep
3 sets of pull ups till failure
4x10 – lat pull down
4x10 – close grip lat pulls
4x10 – seated rows with V bar
5x5 – barbell curls @ 75lbs
3x10 – hammer curls @ 25lbs dumbbells
3x10 – dumbbell curls @ 25lbs
Day 3 – Legs / abs / Cardio
5x5 – squats @ 115lbs
3 sets of calf raises till failure
3 sets of roman chair till failure
25 minutes on the treadmill @ 6mph
Day 4 – Shoulders / traps
Standing military press – 5x5 @ 75lbs
Side raises – 3x10 @ 20lbs
Front raises – 3x10 @ 25lbs
Rear raises – 3x10 @ 25lbs
Shrugs – 3x10 @ 185lbs
Day 5 – Off / Cardio
25 minutes on the treadmill @ 6mph
I've been reading some of your posts here. Very good stuff. Can you give me some pointers? I'd like to shed this last bit of fat around the mid section. I have my diet in order ( I think ). Don't eat junk. Pretty much tuna, chicken, steak, broccoli, 100% whole wheat bread, oats, eggs, some skim milk with the whey.
Just a little bit of my history. At the end of last summer, I weighed 215lbs. I started mid October on my mission. I've lost a little over 40lbs in 4 months. I've added a few good pounds back on since then. So any way, here are my stats and routine. What should I change?
Stats: 34 yr, 5’10”, 177lbs, fat – around 15% pinched, Test level – 347, Cholesterol - 125
Diet: 45 P / 30 C / 25 F. Protein is usually around 280g a day. Total cals is around 2500 - 2700, give or take depending on the day
Supps: Whey protein, creatine mono – GNC, Fish oil, DHEA 50mg / day
Routine: Day 1 – Chest / Tri / Cardio
Flat bench – 5x5 @ 225lbs
Incline dumbbell – 3x10 @ 50lbs dumbbells
Flys – 3x10 @ 20lbs dumbbells
Weighted dips – 3x10 (or failure) with 25lb weight
Scull crushers – 3x10 (or failure) @ 55lbs
Push downs – 3x10
25 minutes on the treadmill @ 6mph
Day 2 - Lats / Bicep
3 sets of pull ups till failure
4x10 – lat pull down
4x10 – close grip lat pulls
4x10 – seated rows with V bar
5x5 – barbell curls @ 75lbs
3x10 – hammer curls @ 25lbs dumbbells
3x10 – dumbbell curls @ 25lbs
Day 3 – Legs / abs / Cardio
5x5 – squats @ 115lbs
3 sets of calf raises till failure
3 sets of roman chair till failure
25 minutes on the treadmill @ 6mph
Day 4 – Shoulders / traps
Standing military press – 5x5 @ 75lbs
Side raises – 3x10 @ 20lbs
Front raises – 3x10 @ 25lbs
Rear raises – 3x10 @ 25lbs
Shrugs – 3x10 @ 185lbs
Day 5 – Off / Cardio
25 minutes on the treadmill @ 6mph
