GeorgeDev
12-02-2020, 07:50 AM
Dear Brothers,
during these unfortunate times, i have adjusted my training gotualitials, diet and supplementation geared towards a leaner physique. This decision is made on the facts of no gym attendance due to the lockdown imposed in Greece, which in turn means no heavy weights.
I am posting this thread with the intention receiving feedback from likeminded individuals and not from my immediate cycle of people, who alsways think that i am overdoing it. So please review, comment, suggest, advise.
Stats:
Weight: 87kgs-191pounds
Height: 180cm-5ft 9
Age: 40 years old
Bodyfat %: Around 15%-16%
Goal: Get as Lean as possible, try to reach 12% bf
Diet:
My diet consists typically 4-6 meals per day.
Meal 1) 30-40gr of Greek yogurt 2% fat with a banana & almonds or 1/2 an apple + 1/2 a pear & almonds. This meal is after morning training session of the day.
Meal 2) 40gr of Whey Isolate drunk with milk 2% fat.
Meal 3) Tuna steak/steak/chicken breast with boiled vegetables. Olive oil in moderation on the vegetables, no sauces, no bread, maybe some mustard.
Meal 4) 30-40gr of Greek yogurt 2% fat with a banana & almonds or 1/2 an apple + 1/2 a pear & almonds.
Meal 5) 40gr of Casein Protein powder drunk with milk 2% fat.
Meal 6) it might be whenever throughout the day, not always consumed, maybe some oats or smt else that might stop my cravings.
Training:
I train every day, typically twice, once in the morning with an empty stomach and once after work around 5-6 in the evening. At the moment i do circle training, consisting of one superset completed 5-6 times depending on mood, soreness but basically mood. Equipment wise i have two kettlebells 12kg & 16kg, heavy rope and pushup handles. Really mediocre but the amount of exersices i can complete is satisfactory at the moment. A superset will look smt like the following:
1) sumo squats (15reps)
2) swings (20-30reps)
3) front squat (15reps)
4) pushups (15-25reps) with different hand positioning
5) Bicep curls standing and / or hammer (8-10reps)
6) Overhead Tricep extensions (8-10reps)
7) Front Delt Raise supersetted with Lateral Delt Raise (to failure)
8) 100 rope jumps
Altought most of the set is bodyweight or low weight i get pretty tired after the circle. Next circle as soon as i catch my breath and feel ready. I try to complete the whole workout in around 40 mins. Then i do some situps/crunches to failure as many sets as possible, but not every day. After this, i go fast walking or light jogging for 30-40 mins. This training (of course with some variations depending on mood etc) happens twice daily, once in the morning and once late afternoon. Twice per week i go to a park next to my house and do pull ups as well, starting with sets with no assistance till failure, then with band assisting till failure.
Supplementation:
1) Protein Powder (Whey Isolate and Casein as described above)
2) 50mg of Proviron (25mg in the morning+ 25mg late afternoon). Will increase to 75mg.
3) Clen (80μmg in the morning + 80μmg late afternoon). I know its alot but it is the dose that works on me and i can see real results.
4) GW-501516-Cardarine (10mg in the morning+ 10mg late afternoon). Has really helped me with increasing my endurance.
This is it really my brothers.
Please suggest changes on training, diet, supplementation for better results. I appreciate the feedback!!!
G.
during these unfortunate times, i have adjusted my training gotualitials, diet and supplementation geared towards a leaner physique. This decision is made on the facts of no gym attendance due to the lockdown imposed in Greece, which in turn means no heavy weights.
I am posting this thread with the intention receiving feedback from likeminded individuals and not from my immediate cycle of people, who alsways think that i am overdoing it. So please review, comment, suggest, advise.
Stats:
Weight: 87kgs-191pounds
Height: 180cm-5ft 9
Age: 40 years old
Bodyfat %: Around 15%-16%
Goal: Get as Lean as possible, try to reach 12% bf
Diet:
My diet consists typically 4-6 meals per day.
Meal 1) 30-40gr of Greek yogurt 2% fat with a banana & almonds or 1/2 an apple + 1/2 a pear & almonds. This meal is after morning training session of the day.
Meal 2) 40gr of Whey Isolate drunk with milk 2% fat.
Meal 3) Tuna steak/steak/chicken breast with boiled vegetables. Olive oil in moderation on the vegetables, no sauces, no bread, maybe some mustard.
Meal 4) 30-40gr of Greek yogurt 2% fat with a banana & almonds or 1/2 an apple + 1/2 a pear & almonds.
Meal 5) 40gr of Casein Protein powder drunk with milk 2% fat.
Meal 6) it might be whenever throughout the day, not always consumed, maybe some oats or smt else that might stop my cravings.
Training:
I train every day, typically twice, once in the morning with an empty stomach and once after work around 5-6 in the evening. At the moment i do circle training, consisting of one superset completed 5-6 times depending on mood, soreness but basically mood. Equipment wise i have two kettlebells 12kg & 16kg, heavy rope and pushup handles. Really mediocre but the amount of exersices i can complete is satisfactory at the moment. A superset will look smt like the following:
1) sumo squats (15reps)
2) swings (20-30reps)
3) front squat (15reps)
4) pushups (15-25reps) with different hand positioning
5) Bicep curls standing and / or hammer (8-10reps)
6) Overhead Tricep extensions (8-10reps)
7) Front Delt Raise supersetted with Lateral Delt Raise (to failure)
8) 100 rope jumps
Altought most of the set is bodyweight or low weight i get pretty tired after the circle. Next circle as soon as i catch my breath and feel ready. I try to complete the whole workout in around 40 mins. Then i do some situps/crunches to failure as many sets as possible, but not every day. After this, i go fast walking or light jogging for 30-40 mins. This training (of course with some variations depending on mood etc) happens twice daily, once in the morning and once late afternoon. Twice per week i go to a park next to my house and do pull ups as well, starting with sets with no assistance till failure, then with band assisting till failure.
Supplementation:
1) Protein Powder (Whey Isolate and Casein as described above)
2) 50mg of Proviron (25mg in the morning+ 25mg late afternoon). Will increase to 75mg.
3) Clen (80μmg in the morning + 80μmg late afternoon). I know its alot but it is the dose that works on me and i can see real results.
4) GW-501516-Cardarine (10mg in the morning+ 10mg late afternoon). Has really helped me with increasing my endurance.
This is it really my brothers.
Please suggest changes on training, diet, supplementation for better results. I appreciate the feedback!!!
G.