Sep 2 2014, 12:35 PM
QUOTE(iceman31 @ May 9 2014, 01:48 AM)
Hello guys!
I need help in my next phase part.
First of all, until now my height is 178cm and my weight is around 78kg plus minus. I have gone down from 110kg (the highest weight i have experience). It took me 2years to go down. Too make it short i have been dieting + 2-3 cheat days. Cheat days by means eating kfc, pizza and lots of craps. But i still diet (eat those crap not above my calorie deficit). I do all kind of sports Jogging, Swimming, Futsal and rarely went to gym due to money problem. Rm5 per gym is expensive for me.
Here is the picture of me till date.
Now im starting my gym back, Lifting weight here and there.
My workout plan is something like this.
Monday = bicep,tricep,arm abit of leg.
Tuesday = Back and leg
Wednesday = Chest and treps
Thursday = Shoulder and abs
Friday = Jogging/Swimming
Saturday = Rest
Sunday = Jogging
My Diet.
Break Fast-
3-4 Half boiled egg
Lunch
Mix rice. 1/4 rice. 2chicken (breast) . veggie. and what ever is served.
Tea
Dark Chocolate, Fruits,
Dinner.
similar like lunch
Supper.
Yoghurt or 3-4 half boiled egg if i went for gym.
My target is to have lean body something like zac efron.
So the question is now should i continue taking fat burner? Im currently taking grenade when ever i hit the gym. Grenade Black Ops looks good.
Should i take protein shake now? The current protein i receive now is from my diet. If i should take protein, What protein should i consume?
Is my workout plan okay?
Thanks guys for your help and sorry for the disturbing picture.
My previous progress was going from 95kg to 74kg(current)...currently at a 16% bf .. calories deficit but ofcourse not that much deficit like ppl who are preparing for a show. My workout consist of high volume and high intensity. DIET part: i dont really give a shit .. i just eat what i can find . all i care is that i hit my macros .. no clean eating. i dont take too much rice, because i prefer to eat meats and veges.( not because of what studies but it is just my preference , I dont like white rice). ur workout seem to be ok but i suggest u include more rest days. training 6 days for me is too much ..I need help in my next phase part.
First of all, until now my height is 178cm and my weight is around 78kg plus minus. I have gone down from 110kg (the highest weight i have experience). It took me 2years to go down. Too make it short i have been dieting + 2-3 cheat days. Cheat days by means eating kfc, pizza and lots of craps. But i still diet (eat those crap not above my calorie deficit). I do all kind of sports Jogging, Swimming, Futsal and rarely went to gym due to money problem. Rm5 per gym is expensive for me.
Here is the picture of me till date.
» Click to show Spoiler - click again to hide... «
Now im starting my gym back, Lifting weight here and there.
My workout plan is something like this.
Monday = bicep,tricep,arm abit of leg.
Tuesday = Back and leg
Wednesday = Chest and treps
Thursday = Shoulder and abs
Friday = Jogging/Swimming
Saturday = Rest
Sunday = Jogging
My Diet.
Break Fast-
3-4 Half boiled egg
Lunch
Mix rice. 1/4 rice. 2chicken (breast) . veggie. and what ever is served.
Tea
Dark Chocolate, Fruits,
Dinner.
similar like lunch
Supper.
Yoghurt or 3-4 half boiled egg if i went for gym.
My target is to have lean body something like zac efron.
So the question is now should i continue taking fat burner? Im currently taking grenade when ever i hit the gym. Grenade Black Ops looks good.
Should i take protein shake now? The current protein i receive now is from my diet. If i should take protein, What protein should i consume?
Is my workout plan okay?
Thanks guys for your help and sorry for the disturbing picture.
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