Hey that photo you took for transformation tuesday is really inspiring. I was wondering if you can share your work out regiment and diet with me?
Hey! I'm really flattered :). I've been doing a mix of cutting and bulking. I cut the first few months to burn body fat and then I started to bulk and now I'm cutting again. When I cut I always start with strength training first so my glycogen levels don't drop too low. I find it more effective to lift before cardio and studies have shown that it burns more fat because around 20 minutes after lifting your body runs out of carbs to burn and then goes to your fat stores for energy. Anyways, my workout regiment:
3 sets benchpress 8-10 reps
3 sets incline benchpress 8-10 reps
3 sets decline benchpress 8-10 reps
3 sets dumbbell flies/cable flies(high to low) 15 reps
3 sets of pushups(weighted or unweighted) 8-10 reps
Cardio for at LEAST 30 mins-1hour. You can run more if you would like, but make sure you're keeping up a high protein diet so that you don't lose muscle.
3 sets curl isolations 8-10 reps
3 sets preacher curls 8-10 reps
3 sets inclined hammer curls 8-10 reps
3 sets cable curls 8-10 reps
3 sets dips(if you can't I think there are assisted dip machines that you can use, weighted if you're up for the challenge) 8-10 reps
3 sets tri cable pull downs 8-10 reps
3 sets skull crushers 8-10 reps
3 sets tri let downs (not sure of the name, it's the one where you put the weight behind your head and let them down) 8-10 reps
Ab Circuit (I like to switch between weighted ab workouts and circuits you can search up your own ab workouts)
Cardio for at LEAST 30 mins-1hour. You can run more if you would like, but make sure you're keeping up a high protein diet so that you don't lose muscle.
W: Shoulders, Abs, Cardio (I won't keep repeating it at the end, but you can rotate from weighted and circuits)Â
3 sets shoulder front and side raises 8-10 reps
3 sets of military barbell press/dumbbell shoulder press 8-10 reps
3 sets of around the worlds? (not sure of the name for this basically you have the weights down at your sides and bring them up overhead and have the weights touch, it's a very good workout) 8-10 reps
3 sets of shrugs 10-20 reps
3 sets of shoulder flies 8-10 reps
3 sets of lat pull downs 8-10 reps
3 sets of dual pulley rows 8-10 reps
3 sets of pull-ups (assisted if you're not able to do pull ups) 8-10 reps
3 sets of lat rows 8-10 reps
3-5 sets of deadlifts ( :D!!!) 8-10 reps
3-5 sets of hyperextensions are a good replacement if you don’t know the form for deadlifting/the racks are all full
F: Legs (You could switch this out to Monday because leg day is the hardest I would say)
5-8 sets of squats 8-10 reps
3-5 sets of lunges (weighted) 8-10 reps
3 sets of quad isolations(machine) 8-10 reps
4-5 sets of hamstring isolations(machines) 8-10 reps
3 sets of abductors and adductors 8-10 reps
3 sets of glute push backs? (there should be a machine for this) 8-10 reps
Take a rest day for abs if you’d like!
Your legs probably hurt too, so take a rest day from running!! You made it :D
Sat: Cardio/Rest OR you can start the whole routine all over again
 Personally, I didn’t take many rest days and the days I rested were my cardio days. Also, a note: make sure to alternate the way you want to work out. For example, after you finish this cycle which would be considered high rep, moderate weight; you should switch to a lower rep, heavier weight cycle. This helps you cycle between strength(the higher reps) and volume of muscle(heavier weight and lower reps). The lower reps should be very difficult to reach 5-7 reps. 3 sets still. Weight training is the best for burning calories.
Now, onto diet. Try to get a lot of fiber into your diet because it helps you feel more full. All veggies are available for your consumption! Try to lay off the salad dressing/anything to make it not a healthy salad.
Protein: Lean meats, chicken is awesome, eggs are very good, turkey, fish
Beverages: Water, tea(without sugar, milk if you want), milk(just watch the calories on this though)
Avoid: ANY and ALL sweets, White rice/pasta (brown rice and whole wheat pasta is good), White bread (eat wheat instead), Sauces in moderation, Any alcohol (it slows your metabolism and are just empty calories), Soda, Fast food, cheese, burgers, pizza
Note: Eat less on rest days and more on workout days. Do NOT binge eat; remind yourself of your goals and show your will power!!! Stay well hydrated, very hydrated. 3-5 liters of water a day.
Bulking: I don’t do as much cardio and I divide my workout days like this
You can switch it up if you want.
 Abs are made in the kitchen, remember that. You need to have a deficit in order to lose body fat. I hope I helped! I’m very strict with my diet. I’m also doing intermittent fasting (you should look it up, many people have gotten great results from it).
Also, remember to stretch! Don’t sacrifice form for weight, you might injure yourself. FORM is always key, once you have that down you can move up on weight. That’s all. I hoped I helped somewhat! This took me pretty long to write, haha. Also, this is just a GUIDE in the end justyou do what you want :). Enjoy. Get that killer beach body and let me know how it goes!
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