Hi Guys, need your opinion on my current workout routine & nutrition.
My main goal is to get Strong and Look Good physically.

Bodyweight: 95kg
Body Fat: 30% (a rough estimate based on the body chart shown online)
Current macros: Protein: 35% , Carb 35% , Fat 30%
Rest Days: between 1800kcal - 1900kcal
Workout Days: between 2000kcal - 2300kcal

My Carbs mostly comes from white rice (easier to estimate) and for Protein mostly will come from eggs, chicken, & whey protein. once in a while I will switch to beef and fish to keep it interesting. I dont really track Fats. find it hard to estimate fat content from Malaysian food hahaha. On weekdays, I will eat out and weekends typically will cook my own meals.

My Current Workout Routine. Been on it for 3 months plus now. Previous routine was focusing more on higher reps (12-15) and my strength sucks.

Day 1: Legs

1. Squat :

Week 1 Week 2 Week 3 Week 4
Set 1 65% x 5 70% x 3 75% x 5 40% x 5
Set 2 75% x 5 80% x 3 85% x 3 50% x 5
Set 3 85% x 5+ 90% x 3+ 95% x 1+ 60% x 5

2. Leg Press: 4 Sets, 12-20 reps light to moderate weight as the number of sets increase
3. Leg Extension: 3 Sets, 12-15 reps light to moderate weight as the number of sets increase
4. Leg Curl: 3 Sets, 12-15 reps light to moderate weight as the number of sets increase

Day 2: Rest

Day 3: Chest & Triceps

1. Bench Press: Same as Squat. 531 method
2. Incline Bench Press: 4 Sets, 6-12 reps moderate to heavy weight as the number of sets increase
3. Overhead Triceps Extension using dumbbell: 3 Sets, 10-15 reps light to moderate weight as the number of sets increase
4. Triceps Pushdown: 3 Sets, 10-15 reps light to moderate weight as the number of sets increase
5. Machine Chest Fly: 3 Sets, 10-15 reps light to moderate weight as the number of sets increase

Day 4: Back And Biceps

1. Deadlift: Same as Squat. 531 method
2. Hammer Strength Overhead Row or Bent Over Row: 4 Sets, 6-12 reps moderate to heavy weight as the number of sets increase
3. Lat Pulldown: 3 Sets, 10-15 reps light to moderate weight as the number of sets increase
4. Close Grip Cable Row: 3 Sets, 10-15 reps light to moderate weight as the number of sets increase
5. Cable Biceps Curl: 3 Sets, 10-15 reps light to moderate weight as the number of sets increase or 2 sets of 21s
Optional: Hammer Curl (depends on my mood for the day haha)

Day 5: Rest

Day 6: Shoulders

1. Standing Overhead Press: Same as Squat. 531 method
2. Seated Shoulder Press: 3 sets, 6-12 reps, moderate to heavy weight as the number of sets increase
3. Lateral Raise: 3 Sets, 12-15 reps light to moderate weight as the number of sets increase
4. Reverse Fly machine or Dumbbell or Face Pulls: 3 Sets, 12-15 reps light to moderate weight as the number of sets increase
Optional: Shrugs 3 Sets, Rep it out. (depends on mood as well)

Day 7: Rest.

I dont really count my rest period in between sets. typically for the 1st exercise, i will rest around 3mins while for the other exercises my rest period is until my gym buddy finish his set. What you guys think? do I need to tweak anything? The only problem I'm having right now is my weight. Was at 110kg. Now that im 95kg, I find losing the fats are damn freaking hard!

This post has been edited by unclemike: May 18 2015, 03:40 PM

https://forum.lowyat.net/topic/371250

http://forum.bodybuilding.com/showthread.php?t=139911893

I'll let the pro do the talking because don want kena tembak

I am now doing what you are doing

basically its powerbuilding

where strength mix with body buidling


first of, whats your lift number in all the 4 main lifts? the squat, bench, deads and overhead press. and your height.

you have to know, with powerbuilding, its twice as hard, and twice as long to meet your target compare to people who focus on body building or powerlifting alone. so patience is a must!!

workout wise I think its pretty ok, the concept is start with compound strength exercise with low reps high intensity, and finish off with isolation exercise high reps low intensity body building style training, so you got it right.

heres the thing, since you are fat, you need to cut out calories, but if you want to life heavy, you need calories. so it contradict each other, so your macros have to be pin point correct so that you do not consume too less calories or your strength will go down the drain.

and if you already lifting quite heavy (intermediate and up level), dont expect the lift numbers to increase as well especially if you are trying to restrict calorie, the trick is to maintain the same intensity through out your calorie restriction period as much as possible.

once you reach your desired body fat level, you can slowly start increase your calorie intake and also increase your lift. when your body fat level reach to a certain high, restrict your calorie, and maintain your lift, rinse and repeat.

This post has been edited by ah_suknat: May 18 2015, 11:34 PM

My Main 4 Lifts? nothing to shout aboutt really.
Squat: 245lbs
Deadlift: 255lbs
Bench Press: 190lbs
Overhead Press: 120lbs

I dont mind the wait, as long as i could get strong and look good doing it . Regarding my calorie intake, i have been experimenting with the amount of calories and found out that the one i posted earlier works best for me in terms of pushing my limits in the gym. keeps me sane as well. I dont want to be too strict with my caloric intake mainly because I don't have the time to prepare my meals. So i estimate when i'm eating outside.

so far based on my caloric intake, I still manage to increase 5lbs for the bench, overhead press and 10lbs for my squat and deadlift every 4 weeks. Some people might find it slow but i see it as a progress.

HAHAHA. how do u train in the gym bro, what routine you currently on?

This post has been edited by unclemike: May 19 2015, 09:58 AM

what i see is your Squat and Deads vs Bench and press ratio is quite off, your bench and press is pretty decent compare to your weaker squat and deads

heres my stats @ 93kg
squat : 155kg
dead : 190kg
bench : 105kg
Strict Overhead press (bit of shoulder injury): 65kg

according to some articles, your dead,squat,bench,n overhead press ideal ratio should be 3:2:1:0.5-0.7

so since your lower body and back is lagging, I suggest you to mix your shoulder and chest day together, with more emphasize on your chest, and increase your lower body and back frequency.

so a Leg, push, pull , off , leg push, pull weekly split is ideal here. just dont do your 1RM training, hit double or triple on 90%RM, and only assign one day per month to test your RM.

your progression is ok until you reach my stats..you will be happy to just increase 5lb(2.5kg) a month...while still watching on your diet.

This post has been edited by ah_suknat: May 19 2015, 09:46 AM

Wow i find your stats damn impressive!

I guess it is quite off mainly because i've only started doing squat and deadlift this year (regretted i didnt start earlier). The funny thing is that I dont really like training chest. my favourite training day is back.

training 6 days a week? i might have an issue as i'm only able to train between 3 to 4 times a week due to other commitments. maybe i can try to put chest and shoulders together, and have one day to mainly focus squat and deadlift with no accessory work. what do u think?

damn bro i wish i dont need to face that phase. hahaha. but gains is still gains!

Split leg day into 2.

QUAD - front squat, leg extension, step-ups, etc.
HAMSTRING - low bar squat, stiffed legged deadlift, leg curl, etc..

Then add glute exercise such as thrust & calf raises to either one of the above OR maybe both..

Meaning to say that I should eat the other way round? more calories in rest days and less in training day?

#TeamNoCalves hahaha. Most of the time after doing squat and leg press, man im almost fainting.... dont think i can add more leg exercise besides what was mentioned.

I dont really train forearms as it gets sore after back and biceps day. I feel like i should start training abs when i reach 25% bodyfat and below. maybe I can add 1 calf exercise on shoulder day.

I'm not entirely sure about the "lower calorie intake on rest day". I should read more about it prolly later or if someone kind enough to explain about it here.

You need to train those calf or else it might be lagging a lot. Or you can do calf, forearm, abs extensively on shoulder day.

Did a quick google and I found this: http://seannal.com/articles/nutrition/diet-on-rest-days.php

This post has been edited by alien9: May 19 2015, 05:04 PM

if you want to get strong, Grip strength is a must. you cant deadlift heavy or rows if you cant even hold them bar, heck you cant even do pull ups. you cant always rely on straps.
you still can get away with weak, small calve, but strong forearm is a must if you want to get overall strong, plus, its very aesthetics to have large forearm.

if you want to train calve but feel exhausted, try to rest for around 15 mins after leg exercise, catch some breath, then only do your calve.

just consume the same amount of food everyday.
you need calories for energy on your workout day, and you need calories for recovery on your rest day.

maybe you should start training them now, it is part of your core, helps support you during your deadlifts, and squats, heck, even rows

Maybe i should get back into eating the same amount of calories everyday. probably will start off between 2000kcal-2200kcal since my tdee is 2500kcal as mentioned by @ah_suknat article provided by @alien9

Anyways thanks guys for the tips. will incorporate it into my current routine.

Hmm.. what sort of ab exercise should i add? probably will add in shoulder day

If you have an ab wheel, use it. Excellent core exercise along with planks. Regular crunches and knee/leg raises are good too.

core exercise is the better term for getting stronger mid section.

abs excercise are more like terms for body building/aesthetics with exercise like abs raise, V sit up, cycle kick etc. you dont say you got strong abs, you say you got strong core.

standing barbell twist, landmine 180 (russian twist) are good to strengthen and train your oblique.

for mid section try cable abs pull down or hanging leg raise with dumbbells hook on your feet.

add more weights to challange your core.

This post has been edited by ah_suknat: May 20 2015, 11:47 AM

Alright. will give one of the exercises a try. thanks guys!

Forget aesthetics build ur foundation first

I do believe having a solid foundation is necessary to achieve my goals but to what extent? when do I know that my foundation is solid and I can focus more on building strength and aesthetics? the form? how much weights i can lift?

what is the benchmark of a solid foundation?