As you can guess from the title, the next step in my plan is to bulk up some and build myself a physique to be proud of. I've lost all the weight I need to, now it's time for some toneage.
My goal is simple really, get my bodyfat to under 10%. It is currently 16.6%. I'm 6'0 and weight 75kg. I'll be outlining the exercises done and my general feeling and just mapping my progress really.
This is my progress thus far;
So, I did my first workout in this new routine this morning, it entailed;
Warm-up; same as before.
Flat dumbell presses(16kg+16kg), 4 sets, 8 reps.
Barbell dead lifts,(10kg+10kg+10kg bar, 30kg total) 4 sets, 8 reps
Incline dumbell presses(14kg+14kg), 4 sets, 8 reps
Dumbell bench rows(25kg) 4 sets, 6 reps
Push-ups, 4x8
Inverted rows 4x6
I managed the first 4 exercises just fine, it was when I got to the push-ups and inverted rows that I began to struggle. It will take some time for me to build the strength to do these comfortably, which is the entire point.
Cooldown;
I am of course increasing my calorie intake. While dieting I was taking in 1200-1500 per day. I will be looking to be taking in 2500-3000 on my days in the gym and around 1500-2000 on rest days, and I will be gradually reaching this amount to allow my body to adapt to the increase.
Food consumed so far today;
8:30am - Blueberries, strawberries and natural yogurt.
10:30am - Cup of coffee, wholegrain bagel
11am-12pm - Gym
12:30pm - Protein shake
1pm - 3 boiled eggs
3pm - 25g Almonds
6pm - Tuna, wholewheat pasta, mushrooms and garlic.
I'll edit this as I eat throughout the day just for the sake of completion.
My goal is simple really, get my bodyfat to under 10%. It is currently 16.6%. I'm 6'0 and weight 75kg. I'll be outlining the exercises done and my general feeling and just mapping my progress really.
This is my progress thus far;
So, I did my first workout in this new routine this morning, it entailed;
Warm-up; same as before.
Flat dumbell presses(16kg+16kg), 4 sets, 8 reps.
Barbell dead lifts,(10kg+10kg+10kg bar, 30kg total) 4 sets, 8 reps
Incline dumbell presses(14kg+14kg), 4 sets, 8 reps
Dumbell bench rows(25kg) 4 sets, 6 reps
Push-ups, 4x8
Inverted rows 4x6
I managed the first 4 exercises just fine, it was when I got to the push-ups and inverted rows that I began to struggle. It will take some time for me to build the strength to do these comfortably, which is the entire point.
Cooldown;
I am of course increasing my calorie intake. While dieting I was taking in 1200-1500 per day. I will be looking to be taking in 2500-3000 on my days in the gym and around 1500-2000 on rest days, and I will be gradually reaching this amount to allow my body to adapt to the increase.
Food consumed so far today;
8:30am - Blueberries, strawberries and natural yogurt.
10:30am - Cup of coffee, wholegrain bagel
11am-12pm - Gym
12:30pm - Protein shake
1pm - 3 boiled eggs
3pm - 25g Almonds
6pm - Tuna, wholewheat pasta, mushrooms and garlic.
I'll edit this as I eat throughout the day just for the sake of completion.
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