Oakley6575
Senior Member
- Joined
- Jun 19, 2022
- Messages
- 1,181
- Reaction score
- 2,769
- Points
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I basically posted a history lesson in my new member thread and thought it would be easy for me to track my progressive overload with a log.
Male
31yo
5’-9”
194.4lbs
~25%bf
Basically, I'm tired of being fat and want to build a respectable physique. I've fucked around for the last 10 years of my life. Now it’s time to get after it! I invested in a home gym (power rack w/ cable attachments, barbells, safety squat bar, etc.), I’ve got my diet on lock, and I’m really motivated to get my bf down to 10-12%. Over the last six months, I’ve reverse dieted up to a 2,750cal maintenance (my slow ass metabolism is a work in progress). This is where I'm going to start my cut...
2,250 calories
200p/204c/71f
Mon, Wed, Fri - PPL Split
15min of Incline Treadmill on off days
Training:
Monday - Pull:
Deadlifts
Pull-Ups
Lat Pulldowns
Barbell Rows
Cable Rows
EZ Curls
Cable Curls
Wednesday - Push:
Flat Bench Press
Incline Press
Overhead Press
Lateral Raises
Dips
Lying Skullcrushers
Friday - Legs:
Squats
Lunges
Leg Extensions
RDL
Calf Raises
Cable Crunches
All exercises will be 3x10 with a weight that makes me fall short on the latter sets (ex. 10x8x6 or 10x10x7). Once I can do 10x10x10, I will up the weight.
Diet:
I set my diet up in a spreadsheet that calculates macro and micronutrients. I make it a priority to get at least 4700mg potassium, 1000mg of calcium, and 400mg of magnesium a day. If there are any other micros that need to be watched, please let me know. Fire away and tell me why I'm fucking stupid for what I'm eating.
Male
31yo
5’-9”
194.4lbs
~25%bf
Basically, I'm tired of being fat and want to build a respectable physique. I've fucked around for the last 10 years of my life. Now it’s time to get after it! I invested in a home gym (power rack w/ cable attachments, barbells, safety squat bar, etc.), I’ve got my diet on lock, and I’m really motivated to get my bf down to 10-12%. Over the last six months, I’ve reverse dieted up to a 2,750cal maintenance (my slow ass metabolism is a work in progress). This is where I'm going to start my cut...
2,250 calories
200p/204c/71f
Mon, Wed, Fri - PPL Split
15min of Incline Treadmill on off days
Training:
Monday - Pull:
Deadlifts
Pull-Ups
Lat Pulldowns
Barbell Rows
Cable Rows
EZ Curls
Cable Curls
Wednesday - Push:
Flat Bench Press
Incline Press
Overhead Press
Lateral Raises
Dips
Lying Skullcrushers
Friday - Legs:
Squats
Lunges
Leg Extensions
RDL
Calf Raises
Cable Crunches
All exercises will be 3x10 with a weight that makes me fall short on the latter sets (ex. 10x8x6 or 10x10x7). Once I can do 10x10x10, I will up the weight.
Diet:
I set my diet up in a spreadsheet that calculates macro and micronutrients. I make it a priority to get at least 4700mg potassium, 1000mg of calcium, and 400mg of magnesium a day. If there are any other micros that need to be watched, please let me know. Fire away and tell me why I'm fucking stupid for what I'm eating.
Food | Serving Notes | Serving Size (g) |
Post Workout | ||
Chicken Thigh (Boneless & Skinless) | 150g Cooked | 200g |
Whole Egg | (4) Large | 210g |
Spinach | 20g | |
Instant Grits | 28g | |
1% Milk | For Grits | 120g |
1% Milk | 400g | |
Cranberry Juice | 60g | |
Carrots | 25g | |
Vitamin D3 | 5,000 IU | |
Fish Oil | 2 Capsules | 2g |
Lunch | ||
Filet | 150g Cooked | 200g |
Red Potato | 150g | |
Orange Juice | 100g | |
Dinner | ||
Chicken Thigh (Boneless & Skinless) | 150g Cooked | 200g |
Orange Juice | 100g | |
Pre-Workout | ||
1% Milk | 400g | |
Cheerios | 105g | |
Carrots | 25g |