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Free registration at the forum removes this block.This is my split workout routine. Do you guys think this is a good routine to follow?
View attachment 29571
Get ripped
I moderately workout so I am not skinny or fat, just trying to get bigger and get ripped.
I’m actually just about to start my cutting phase. I’m 185 and around 15% body fat, which is high for me. I plan to get just below 180 and down to about 11% body fat in about 60-90 days. No specific reason other than my own personal goals I set. I’m eating about 2400 calories a day specifically broken down into about 185g of protein, 225 carbs and 80 fat. I’m probably going to up the carbs and reduce some fat depending on how this week goes.
I want to look good.
For someone that does it for a living, would you say that it's ok to have a calorie deficit (~20%) and at the same time do gym work out to increase the burn? I think I am experiencing a small increase in muscle mass, and also reduction in fats.
No specific diet. Just eat healthy or as healthy as I can. I try to eat more meat than everything else. I do not know much about nutrition or calories I just eat healthyWhat does your diet look like?
Get ripped
As others have said, 80% of being fit, ripped, muscular etc. is achieved with proper nutrition.
I`m no expert on nutrition(yet) so I wont say anything about it.
As for training, I wouldnt recommend going to a gym at all.
If you are not a bodybuilder, and dont plan to be, then look into sports.
Swimming is one of the best ways to get a proper physique.
Strength conditioning through body weight exercises is great also (think climbing).
Brazilian Jiu jitsu coupled with Muay thai can make you look like a god on earth (especially if you have the height for it and keep your ears nice and safe)
My advice is find a sport which you love to do and maybe go to the gym as a supliment training to the sport.
Just eat healthy or as healthy as I can.
I do not know much about nutrition or calories
For beginners, nutrition isn't even that important to gaining strength and muscle. You'll gain muscle and lose fat at the same time without even needing to eat at a surplus or a deficit. Also, protein is overrated. Anything more than 0.82g per pound of bodyweight has been proven to be unnecessary.
A "healthy" diet means different things to different people. Some will say vegan is healthiest, some will say carnivore. If your goal is to look better and get stronger though, just pick whether you want to gain muscle or lose fat more, then eat more or less calories than your maintenance level.
This is the single biggest factor in your health & your body appearance. It would be good to learn a bit about your diet (and what is optimal for your body) & how it directly impacts your body/health.
I would never do a calorie deficit based off a percentage. You need to figure your correct macro breakdown then adjust your macros + or - 300 and go from there.
This is all based on your weight, body fat, age, intensity and goals. Don’t just pick a number out of a hat.
Well it depends on a few things. Are you a beginner? And what are your goals?
If you're a beginner and you want to get bigger and stronger, I would go with a program like starting strength or 5x5. You program would look something like this:
Workout A:
Overhead press 3 sets of 5 reps
Squat 3x5
Chin ups 3 sets to failure
Workout B:
Bench press 3x5
Squat 3x5
Deadlift 1x5
Monday Workout A, Wednesday B, Friday A then the next week Monday B, Wednesday A Friday B.
You also need to be adding 5lbs to the bar every workout on all these exercises until you cant add 5 lbs every time. Then you would add 2.5lbs.
As far as your diet goes, it depends where you start out at. If you were very skinny like I was then you'll need to eat 4-5,000 calories per day to be able to get bigger.
If you're average/slightly overweight then you don't need to be eating as much.
Make sure you're getting plenty of protein, at least 1 gram per pound of body weight, more wont hurt though.
Your workout plan right now is okay, just a lot of volume, and as a beginner you don't need a ton of volume, in my experience.
I always will have a beginner focus on main compound lifts, and getting stronger every week, because that is what moves the needle on progress.
Does ripped to you mean:
- An appearance of huge muscles and a very well sculpted physique (bodybuilding)
- Being functionally strong (strength training)
- Being able to perform well in a variety of sports (athleticism)
- Looking reasonably good without a shirt on at the beach (simply "looking fit and healthy")
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