First question - and a annoying one: what's your diet like?
Sometimes I have a total of 6-7 "meals", but those are just extra shakes. I have them only when I'm too lazy cooking something lol.
Protein sources: chicken breast, egg whites, tuna, white fish, and from time to time some red meat (I find it hard to digest and for some reason I feel bloated after I eat it)
Carbs: brown rice, potatoes, oats.
Fats: The only fats I have are those that come with the protein, like the omega 3/6's from the fish, or the ones from the chicken, tuna, almonds etc.. the good fats. So it's more like a high protein, low-high carbs (including the high carb day), low fats diet.
Monday - Chest & Triceps
Tuesday - Legs
Wednesday - rest (or just 30-40 mins of cardio)
Thursday - Back, delts and biceps
Friday - cardio again, depending on how my energy levels are..etc
Saturday and Sunday - rest.
I throw in 2-3 ab exercises each day, for about 3-4 sets, and that's it.
Lately I've been changing the back workouts on Tuesdays, a light Shoulder day on Wednesdays, and legs on Thursdays. Like I said, depending on how I feel I change them around. One week I will start with legs, then chest, the other week, with back, legs.. and so on. Also there are times when Friday, I might do another chest workout since chest is my lagging bodypart. On this second chest workout I do different exercises comparing to the previous chest day, higher reps..etc.
At the start of the diet, back in January, the cardio was 15 mins at the end of the workout, except leg days. Then without cutting the carbs, I've added 5 more mins (20 mins total), and so on. These past 2 weeks I'm at 40 mins of cardio, 4-5 days per week.
I wouldn't say it's low frequency, considering that in the last few weeks, like I've said, I'm doing 4-5 training days per week, with the 2nd chest day on Fridays. And on top of that at the end of the workout, + 40 mins of cardio. When I first started working out, a few years ago, I was training like a mad man lol. Arnold style, 6 days per week, from Monday to Saturday and that was absolutely insane. But back then I didn't know what I was doing and I thought the more I train the bigger/better I grow.
great work bro!
always here to help you sick ****!
Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion
I never thought of that to be honest. I always worked harder on them to bring them up over the years. I thought they were weak haha. On the other hand, I had 0 hams (hang from the side) like only 3 years ago, and now they are even better than my quads.