Age: 28
Sex: Male
Height: 5' 10"
Weight: 195 (with clothes)
Bodytype: endo
Training experience : I have lifted on and off since i was 21. I have been doing regular training again (4-5 days a week) since last november after a total ACL replacement.
Current Training Schedule / Protocol: Pyramid style (12 reps, raise weight for 8 reps, raise weight for 6 reps, raise weight for 4 reps, lower weight for 10 reps). All exercises.
Monday (chest, triceps, shoulders) - Bench, Butterflyes, Upright Row, front dumbell raises, side dumbell raises, military press with Dumbells. Skull crushers, tricep pushdowns. 100 crunches in sets of 25
Tuesday (legs, back, biceps) - leg extension, leg curls (hamstrings), front pulldowns, seated row, DB curls, DB hammer curls.
rest wednesday
Thursday same as monday
Friday or saturday same as tuesday.
Cardio Schedule/Protocol (as much detail as possible):
Treadmill at 530am M-S, sometimes sunday. 5 minute warmup at 3.5 mph and 2 incline, 5 minutes at 1.5 incline and 6 mph, 5 minutes at 1.5 incline and 6mph or 7mph (depending on how i feel). 5 minute cooldown at 3.5 mph and 4 incline. 5 minutes at 1.5 incline and 6 mph or 7mph, 5 minutes cooldown at 5 incline and 3.5 mph, 5 minutes at 7mph and 1.5 incline, 7 minute cooldown at 3.5 mph and 1.5 incline. 45 minutes total. 500+ calories burned. 3.2-3.5 miles travelled.
Current Supplements: EAS Myoplex ready-to-drink.
Xtend (watermelon, can’t wait for lemonade to be released!), whey protein, CEE, Multi, Fish oil
Current Diet and macros (as much detail as possible): #1 - 1.5 cups skim milk, 3/4 cups Quaker Oatmeal, 2 scoops whey protein, 1 cup frozen berries. All blended as a post cardio shake. #2 - EAS Myoplex. #3 6-8 oz chicken breast, 1 cup brown rice, 1 cup broccoli or asparagus or green beans. #4 - EAS Myoplex. #5 lettuce salad, oil and vinegar dressing, 6-8 oz lean meat. #6 - 2 scoops whey shake with 2 cups skim milk. (right before bed)
Current Daily water intake: 1 - 1.5 gallons, plus a 32oz diet mountain dew every morning. (stop on my way to work)
Short Term Goal: 33 inch waist and 16-17 inch biceps. 190 lbs, 15% bodyfat.
Long Term Goal: 32 inch waist, 190lbs, 8% bodyfat