Naturally starting out is the worst that one can look...
Week 1: (day 1)
Wasit measurement: 92.5cm
Weight: 66.2kg
Using this caclulator for my diet: https://builtwithscience.com/muscle-building-diet/
My diet will consists of 2500 cals, macro’s being rougly 52% Carbs, 23% Protein, and 25% Fat. I used this “diet generator” in the past - https://www.eatthismuch.com
It’s easy to adjust the food based on the food that you have in stock or even the availabilty of certain types of food in differenct contries. This site spesifically helps a lot for those that don’t like going into a rut of the same food over and over just to ensure that you eat correcly. There are a bunch of recipies and ideas and new creations are added daily and you can even create your own and see the effect it wil have on your daily macro usage.
As for my excersice routine, I will be doing a “ramping” body building program. It starts off by getting your form correct before actually doing heavy training. This is to prevent injuries at a later stage and promotes good muscle memory and balance.
So for the first 4 weeks I will be doing it as follows:
Day 1: Whole body
Day 2: Cardio
Day 3: Rest
Day 4: Whole body
Day 5: Cardio
Day 6: Whole body and Cardio
Day 7: Rest
Whole body will consist off:
Bench press: 3 sets 8-10 reps
Parallel Bar dips: 2 sets until failure
Wide grip Chins: 3 sets until failure
Upright rows: 3 sets of 8-10
Squats: 3 sets of 8-10
Deadlifts: 3 sets of 8-10
Between each set, take a 1-2 min breather.
Very low weights should be used to ensure that propper form is executed. If a ceratin activity is extreamly easy, add a small amount of additional weight to that activity.
Cardio is simple - any form of cardio will do... Just insure that you get your hearth rate in the 65-75% range. That is 220-your age, in my case it is 196bpm, thus I’m aiming for 127-147bpm. I’m limiting cardio to 20min per cardio session.
