•Full Macros & Training Transparency Post•
55f, 300c, 180p (2800 cal roughly) (at least one high day a week of 350-400g carbs on non training days, weekend or on cardio day for recovery)
2 steady state (liss, walking or cycling) x 30 min, on low macro days only
(events, when i feel like it, dinner parties, etc.) Training:
(4-6 days/week, auto-regulate)
(exercises split between 3-4 sessions and frequency below)
Bench Press 2x/week, 3-5 sets, 12-15 reps, 0-2 rir
Seal Row 1x/week, 3-5 sets x 5-10 reps, 1-3 rir
Shoulder Press 1x/week, 3-5 sets x 5-10 reps, 1-3 rir
Medial Delt Raise 1-2x/week, 3-5 sets, 12-15 reps, 0-1 rir
Tricep Pressdowns 2x/week, 2-3 sets, 10-20 reps, 0-1 rir
Bicep Curls 2x/week, 3-4 sets, 8-15 reps, 0-2 rir
Seated Cable Rows 1x/week. 3-5 sets, 8-10 reps, 0-2 rir,
Pulldowns 1x/week, 3-4 sets, 8-10 reps, 0-2 rir
(2 sessions, exercise frequency below)
Squats 2x/week, 3-4 sets, 6-10 reps, 1-3 rir
Deads 1x/week, 3 sets, 5-10 reps, 2-3 rir
RDL- 1x/week, 3 sets, 8-10 reps, 2-3 rir
Leg Curls 2x/week, 3-4 sets, 0-2 rir
Calf Raises 2x/week, 3-4 sets, 8-10 reps
I put a big emphasis on micronutrients over macros as overall health is most important. It's no good to have abs if you are too hungry and tired to enjoy them.
So make sure you are getting your micros to keep your energy high and your body fueled by what it needs.
For anyone that needs help with programming or nutrition, contact me. I'll get you set up to be making gains right away!
✌️ 🌿 💪