Awesome transformation man!
Possible if you can post your routine and diet?
well for the first bit of i really didnt know what i was doing, i just went to the gym with my friends and **** for something to do but then i started to get serious about 4 months into it,
i started with full body training every other day with cardio in between
( i really dont remember the workouts but it consisted of compund excersies i believe there called like chin ups, bench press etc.._ )
as i got more into the training and the full body workouts stop showing results i moved onto to a program i designed for myself after taking some weightlifting courses in high school)
(this is my current program i dont really remember what i used to do but it was something like this but just not as many excerises and more cardio)
Based on a 3 day program
day1 ( Chest,back,thighs,abs)
Flat bench press, 3x10
Incline bench press, 3x10
dips leaning forward to target chest, 2x10 last set to failure
one arm dumbell rows - 3x10 ( per arm)
t-bar rows - 3x10
Squats - 4x12
lunges - 3x15
hyperextensions 2x20
Roman chairs - 2 minutes
decline sit ups with 45 plate- 3x20
leg lifts - 3x15
day2 (biceps,triceps,shoulders,forearms,calves)
Military press- 3x10
front/lateral raises 3x10
Superset
- preacher curls 3x10
- tricep push downs 3x10
Superset
- Concentration curls 3x10
- tricep dips
forearm curls ? idk what there called ( rest arm on thigh let weight roll down to end of fingers and bring back up as far as you can) 4x15 per arm
standing calve raises - 4x15
1 leg calve raises - 4x15 with dumbless.
day 3
REST - sometimes cardio....
( never really had done much cardio because i was involved in many sports.)
Diet - Well my diet has never been the same for more than a day or 2, but it was always between 2000-2200 calories a day consisting of foods such as
-muscle tech protein mix
-glutamine
-multi vitamins
-tuna
-chicken
-lean meats
-fish
-milk
-cottage cheese
-cheese
-dark choclate
-nuts(preferably almonds)
-Whole eggs
-fruits
-vegetables
-oatmeal
-beans
-yogurt
I would have a daily tracking book i would carry around with me and make my meals as i go, adding everything as i did it keeping my calorie intake between 2000-2200
anybody with any feedback much appreciated.
