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- 1:
- Arms/Shoulders (triceps, biceps).
- 30 minutes cardio (or 3 miles, which ever takes longer)
- Pullup set (assisted if you can't do real pullups) 5 reps * 3 (repeat for at least 3 different grip variations)
- Tricep dips (assisted if needed, otherwise use machine)
- Shoulder press, etc
- Add in whatever arms you like here
- End with burn outs
- 2:
- Chest/Back
- 30 minutes cardio (or 3 miles, which ever takes longer), or rowing (rowing is better today)
- Bench press (5 reps * 3 sets) (incline, decline, normal)
- Weighted Rowing (reps, not cardio rowing)
- Lawnmowers, etc
- End with pushup burnouts
- 3:
- Legs.
- Just do it, fuck off your excuses and do it.
- Squats
- Leg press
- Hip flexors
- Booty
- Calf raises
- I like to end with calf raises because I hate myself
- 4:
- Stretching/Abs or yoga.
- Don't act like this is a rest day, do lots of stretching. Flexibility should improve
- Repeat, 1 rest day a week. Add in abs every other day.
- Food:
- Cals in Vs Cals out.
- Breakfast: protein bar/shake ~200-300 calories
- Lunch: salad (no ranch, that's bad fats, fatty)
- Lettuce, 2 hardboiled eggs, grilled chicken (turkey is good too), cucumber, broccoli, some cheese (cheese is good protein too).
- GO EASY ON THE DRESSING. Use a balsamic vinegar, or a low fat italian if you hate balsamic.
- ~500-700 calories depending on the size of the salad
- I do the gym after work, so I have a protein shake after work. ~300 calories.
- Dinner:
- Chicken breast (10oz approx) (season with salt, pepper, garlic, sear for best flavor)
- Rice (jasmine, not the best rice, but better. Good starch)
- Broccoli (raw/steamed)
- ~800-1000 calories
- Total calories in/day:
- ~1800-2300
- Typical calories burned (according to fitbit)/day:
- ~2900-3500
- Watch the calories, this is an aggressive diet plan, but it is filling I promise!
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