Well about 2 years ago I hurt my back moving a tv for a friend when he put it down and I had all the weight. I was then promoted at work which gave me little time. Things have cooled down and the back is better and Im looking to get back to what I once was. Been back at it for the last month. Thought i would post my diet and training plan. Let me know if anyone has some ideas for me. Stats 6'1 240 would like to get back to 250 and rock solid like I was but will have to cut 15lbs of fat or so first.
Have been doing 30 min of eliptical or bike first thing in the morning 5 days a week and have been doing 3 sets of 8-10 reps for almost all exercises. Weak spots are my calfs which genetics kills me will add another day of calf work. I used to lift 6 days a week at my peak
Monday
Flat bench
incline bench
dumbell flys
tri pressdown
close grip bench press
Tuesday
Bar rows
dumbell row
lat pull-down
dumbbell concentration curl
barbell curl
hammer curls
Wednesday
off
Thursday
dumbell press
upright rows
lat raises
side lat raises
shrugs bar
shrugs dumbbell
Friday
squat
deadlifts
leg extensions
leg curl
standing calf
seated calf
Supplements
protein shake first thing in morning b4 cardio
shake before and after workout in late afternoon
shake before bed
fish oil, multi, ZMA, glutimine, green tea,cla,vit c, no explode also just picked up powder that gives you 5 servings of fruit and veggies just picked up a bottle of lipo 6 black as well
Diet
morning: 4 eggs with a lil bit of diced ham mixed in, apple, cup of old fashioned oats with honey cinnamon and handful of almonds
lunch: chicken, steak, pork,salmon broccoli
Snack usually beef jerkey, banana, pbj on whole grain
dinner same as lunch also thrown in a sweet potato or brown rice
Im not gonna lie ill have a pizza at least once a week, if I eat out its usually a chicken sandwich of some kind non breaded. Also a diet mt dew once a day.
Thanks for any thoughts guys
Have been doing 30 min of eliptical or bike first thing in the morning 5 days a week and have been doing 3 sets of 8-10 reps for almost all exercises. Weak spots are my calfs which genetics kills me will add another day of calf work. I used to lift 6 days a week at my peak
Monday
Flat bench
incline bench
dumbell flys
tri pressdown
close grip bench press
Tuesday
Bar rows
dumbell row
lat pull-down
dumbbell concentration curl
barbell curl
hammer curls
Wednesday
off
Thursday
dumbell press
upright rows
lat raises
side lat raises
shrugs bar
shrugs dumbbell
Friday
squat
deadlifts
leg extensions
leg curl
standing calf
seated calf
Supplements
protein shake first thing in morning b4 cardio
shake before and after workout in late afternoon
shake before bed
fish oil, multi, ZMA, glutimine, green tea,cla,vit c, no explode also just picked up powder that gives you 5 servings of fruit and veggies just picked up a bottle of lipo 6 black as well
Diet
morning: 4 eggs with a lil bit of diced ham mixed in, apple, cup of old fashioned oats with honey cinnamon and handful of almonds
lunch: chicken, steak, pork,salmon broccoli
Snack usually beef jerkey, banana, pbj on whole grain
dinner same as lunch also thrown in a sweet potato or brown rice
Im not gonna lie ill have a pizza at least once a week, if I eat out its usually a chicken sandwich of some kind non breaded. Also a diet mt dew once a day.
Thanks for any thoughts guys
