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

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

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!

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.

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

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

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?

True, but by looking at the mirror, your end goal then should be aesthetics.. looking good. but u told me to forgo aesthetics and go on to build a solid foundation.

so again i ask, how does one know that his/her foundation is good?

nah man. that's not what im all about. Compound movements using barbell or dumbbell is always a priority for me hence, the big 3+1 is always my first exercise. i use accessory movements to bring up my weak points.

I don't consider myself as an intermediate lifter mainly because i have alot more to cover in terms of knowledge and strength such as finding the form that is right for me to be able to lift more etc. for muscle mass, i guess i can only know when im down to 20% or less bodyfat.

I do think i got the basics covered such as rep ranges, compound vs isolation movements, hypertrophy & strength training, rest period and so on. been training for 3 years but the first year was on and off. only the second year onwards im able to consistently train. Still long way to go.

I think Armesh's advice is mainly based on what others had published and proven to work. knowledge is power but if there is not result shown then, people will think that you are bullsh*tting. 90days is not enough to prove that one is an advance lifter. This is my opinion la. dont tembak me hahaha.

This post has been edited by unclemike: May 21 2015, 12:51 PM

well, no where in my comments state that i want aesthetics to come fast. like i said, my end goal is to get strong and look aesthetic at the same time.

if it takes longer to do both at the same time so be it cause i love going to the gym and lift weights.

yeah myfitnesspal is a great tool to track macros. normally i would try to breakdown the foods as well.