My progress

I thought I would open a topic where I can post my progress and diet, maybe somebody will read through it and give me some advice - where I can adjust diet or areas I should focus on more.

Age: 22
Height: 169cm
Weight:It always fluctuates but I started at 76kg, now on around 73kg (it was 71.4kg Friday, but the weekend's beer and food screwed me over, and maybe some weight from creatine as I started using crea mono 3 weeks ago)
Supplements: Whey isolate, creatine mono + dextrose, multivitamin and flaxseed softgel caps
Gear: None (never have, too poor and dumb)

Diet: 1800-1990 calories p/day.

M1: 4 egg whites + 1 whole egg, 40g oats
M2: 80g chicken fillet (cooked weight) + 150g brown rice + 1 portion broccoli/green beans
M3: 80g chicken fillet (cooked weight) + 150g brown rice + 1 portion broccoli/green beans
M4: 40g whey iso + 15g almonds
M5: 120g lean rump steak (raw weight) + 15g almonds
M6: 40g whey iso + 10g almonds

5g creatine + 30g dextrose PWO followed by a protein + carb meal 30mins later

Training program: No cardio ever, now and then when I feel like it I'll do 20min walk on treadmill on incline

Mon: Chest + triceps

Bench: 4x15-8
Incline dumbbells: 3x12-8
Flat flyes w/dumbbel: 3x12-8
Bitch flyes (machine): 3x12-8
Compound movement for triceps (usually kickbacks or overhead dumbbel raise 3x12-10
3 cable exercies, 3 sts each for tricep isolation: 12-10 reps

Tuesday: Shoulders and biceps (I can't do too much shoulder exercises, they are pretty sore due to an injury in the left

Military dumbbell press: 4x12-8
Front raises w 10kg plate: 3x10
Shrugs: 4x20-15
Sometimes side lateral raises if my shoulders aren't hurting
Bicep curls w/EZ bar: 4x12-8
Hammer curls w/dumbbell: 3x12-8
Crossover able machine set at shoulder height, pulling from both sides toward me: 3x12-8 or another isolation movement

Wednesday: Back and abs

4-5 sets deadlift 15-8 reps
Close grips rows: 3x12-10
One arm dumbell rows: 3x12-10 or T-BAR rows
Rear delt flyes:3x12-10
Face pulls with rope and machine:3x12-10

Thursday: Legs

4-5 sets squats: 15-8 reps
leg curls: 4x15-12
hamstring curls: 4x15-8
calves: standing machine + sitting machine. total 5-6 sets, 20-10 reps

Started this routing this week. Was on a 5 day split until last week. I'm still thinking of whether I wanna take a friday off and saturday i can exercise a muscle group again, my weakest muscles.

Here: are some pics, unfortunately I was dumb enough to not take photos from where I was about six weeks ago. Oh and I never ever trained legs in my life, only started 6 weeks ago, same with deadlift. What do you guys think, any advice would be appreciated

I'M SORRY FOR BEING SO PALE

I have trouble losing fat around my lower back and belly :sick:

BEFORE:



AFTER:

what are your goals?

bud to be honest i would look at revising your shoulder routine, even with injury u need to work on getting them stronger,also seek treatment for the injury via a chiro for some needling of sorts.

i would start with doing side lateral raises, slow decent movement with something not to heavy but so u can feel the side delts, follow this with some rear delt flys and then do your press with barbell or dumbbell what ever feels best for you then go for shrugs, the front delts are hit quite a bit with chest movements so rather focus on side and rear delts and then your pressing motion.

your training rep range should come down from 15, i suggest doing the first exercise u do with 3 warm ups per exercise and then move on to the working sets, the routine i suggest for u now will only be the working sets i suggest so u need to still warm up and stretch before hand.

monday :
shoulders :
side lateral raises 4 sets of 12 reps
rear delt flys 4 sets of 12 reps
standing military bar press 4 sets of 12
shrugs 4 sets of 12 reps
calves.

tuesday
back
lat pull downs to the front 4 sets of 12
deadlifts 4 sets of 6
low rows 4 sets of 8
single sided dumbell rows 4 sets of 8

wednesday
arms

biceps super setted with triceps:
standing barbell curls super setted tricep push downs 4 sets of 12reps each set
hammer curls(both together) super setted with skull crushers 4 sets of 12 reps
alternating barbell curls super setted tricep kick backs 4 sets of 12 reps

thursday
legs
squats 6 sets of 12 reps
leg press super setted with stiff leg dead lifts 4 sets of 15 reps each set
hamstring curls 4 sets of 12 reps
leg extenstions 3 sets of 8 reps
walking lunges 2 sets of 12 reps per leg
abs

friday
chest
bench press 4 sets of 8 reps
incline dumbell press 4 sets 12 reps
flat flys 3 set 10 reps
cable cross over 4 sets of 12 reps
calves


also the gut and the lower back is from the drinking beer and eating shitty food bro, 2000 calories is still low i would go up to 2200-2300 for you and have 2 cheat meals a week instead of binge eating and drinking on weekends.... u can do so much more with your money than buying beer.

My goal is to reach at least 12% bf! Thanks for the advice DJ, only problem is skull crushers, they hurt my shoulders a lot! Used to do dips, I loved it but the next day my shoulders kill me! Thoght of getting the rubber band from a pharmacy and doing a bit of shoulder therapy! I know I have to give up beer, but itks difficult when I'm a student with all the influence, but my body is more important so I don't have choice, will give it up! I recently started getting B12 and B complex injections weekly and it also helps a lot! Creatine mono has also helped a lot!! I used to be a big fan of side lateral raises and had much bigger shoulders, but it really hurt me, I know I have to work on them as well to make them stronger! Thanks guys, sorry for any spelling errors, I'm using my phone!

have u gone for treatment on your injury? lower the weight used for skulls or use dumbells. u will never go verry heavy when using dumbells

I haven't gone for treatment yet! No time, final year student so I just dropped side raises for a few weeks and it got better, last two weeks I started doing side raises again, but light weight I was dumb enough to buy Biogen glucosamine and take it twice a day, not sure if it helped! I want to incorporate more cardio, but I'm scared of muscle wastage! Wan to get a HR monitor to stay in a fat burning zone! Heard that rope skipping and HIIT burns a ton of calories but once again muscle burning is a concern! I think adjustments to my diet will help, cause I've been following the same diet for about 4 weeks

Looks like you've made some good progress!

I have quite wide hips which lends to the appearance of carrying extra fat around them and that's what I'm aiming to lose during my diet, as well as wanting to get leaner in general. My b.f goal is also 12%.