didnt read the whole thread but crank it up a bitAfro_Vacancy wrote: ↑1 month agoHopefully I can keep this plan up for a couple months:
- Weigh myself every morning, and keep a log in an excel spreadsheet. Helps with motivation;
- Fast until 12:00pm, and don't eat until a few hours before bed, on most days;
- Eat more protein. I figure if I add 1 shake a day I should be able to break ~100 grams of protein a day;
- Pilates twice a week. I had previously dismissed pilates in conversations with @Hairblues and @EvilLocks, I've changed my mind. The one that I'm doing now, it's at a yoga studio and without machines, seems quite effective at targeting abs, lower back, butt, thigh, hips, and I think that doing it twice a week should be enough to build genuine core strength.
- Weight training once every five-to-seven days followed by time in the sauna. I've designed a single full-body program where I will do three to five sets and lift to failure.
- Acupuncture once a week. Possibly useless but we'll see ...
This is neither the easiest nor the hardest program, so it should be feasible and give me decent gains. Wish me luck.
weight training 3 times a week, until you get desired body and then 2x a week to maintain
a few sets (3 or 4) of moderately heavy (8-12 reps) chest presses (barbell or dumbbell bench), t bar rows, shoulder presses, pullups/lat pulldowns.
sprints/jump rope/running for legs, and then throw in some ab work.
once in a while i will do squats, but my legs are already muscular and i want my shoulders/chest/mirror muscles to look nice in proportion
other than that your routine looks pretty solid, healthy