Hey guys, my name is MJ. Im 27 years old, im around 195 lbs at the moment. Been back at lifting for about a month now, after a 5-6 year hiatus. Been working out 5 days a week about an hour and a half a day.
Diet: Have not done much the first month since i just wanted to get back into the habit of hitting the gym after 10hr work shifts. Starting this monday 4/3/23 will be doing 16 fast and 8 hr eating window. Will try to consume about 200 grams protein 100 grams of fats and 50 grams of carbs.
Will be prepping foods: chicken, brown rice, veggies, tilapia, salmon, a bit of ground beef to switch up. Also take a protein shake with milk of about 30g of protein post workout as an addition to the the total intake. Drink plenty of water throughout the day and staying hydrated always.
Workout: Currently doing the following,
Monday: Arm Day (biceps/triceps)
3-4 different workouts per muscle of 4 sets 8-12 reps
Tuesday: Back day (upper and lower)
4-5 upper back workouts 4 sets of 8-15 reps
1-2 lower back 4 sets of 10-25reps
Wednesday: Legs (Legs and calf)
4-5 Leg workouts 4 sets of 8-15 reps
1-2 calf workouts 4 sets of 15-25 reps
Thursday: Chest
5-6 workouts 4 sets of 10-12 reps
Friday: Shoulder and Traps
3-4 shoulder workouts 4 sets of 10-12 reps
1-2 Trap workouts 4 sets of 10-15 reps
Everyday start of with 10min run of about 1 mile. Always finish with few ab workouts.
Total time in the gym average an hour and a half.
Been doing research about SARMS and been thinking to buy/use them to help me get back in shape and cut back on the belly i am working on. Would like to keep the size/weight but cut out the fatty parts and build some strength. Need a bit more help on the total decision on this part.
Will update this with more info if i can think of something as i go. Also will be uploading some pictures eventually.
Diet: Have not done much the first month since i just wanted to get back into the habit of hitting the gym after 10hr work shifts. Starting this monday 4/3/23 will be doing 16 fast and 8 hr eating window. Will try to consume about 200 grams protein 100 grams of fats and 50 grams of carbs.
Will be prepping foods: chicken, brown rice, veggies, tilapia, salmon, a bit of ground beef to switch up. Also take a protein shake with milk of about 30g of protein post workout as an addition to the the total intake. Drink plenty of water throughout the day and staying hydrated always.
Workout: Currently doing the following,
Monday: Arm Day (biceps/triceps)
3-4 different workouts per muscle of 4 sets 8-12 reps
Tuesday: Back day (upper and lower)
4-5 upper back workouts 4 sets of 8-15 reps
1-2 lower back 4 sets of 10-25reps
Wednesday: Legs (Legs and calf)
4-5 Leg workouts 4 sets of 8-15 reps
1-2 calf workouts 4 sets of 15-25 reps
Thursday: Chest
5-6 workouts 4 sets of 10-12 reps
Friday: Shoulder and Traps
3-4 shoulder workouts 4 sets of 10-12 reps
1-2 Trap workouts 4 sets of 10-15 reps
Everyday start of with 10min run of about 1 mile. Always finish with few ab workouts.
Total time in the gym average an hour and a half.
Been doing research about SARMS and been thinking to buy/use them to help me get back in shape and cut back on the belly i am working on. Would like to keep the size/weight but cut out the fatty parts and build some strength. Need a bit more help on the total decision on this part.
Will update this with more info if i can think of something as i go. Also will be uploading some pictures eventually.
