Current Goals (Body Composition):
Get stronger and lose body fat.
My current diet is high protein, low carb (usually under 100g, will go up to 150g on a higher day) and moderate fat. It’s that simple. The diet composition does not change, but calories will go up or down depending on what I’m doing. No food is off limits. Everything can be eaten in moderation.
All moves are 3 sets of 6-8 reps, except for bodyweight moves. I do 3 exercises a day with one push move, one pull move and one abdominal move. I rotate the moves for 3 days and then repeat. All exercises are compound.
Barbell Bench (currently on 225lbs)
Dumbbell Incline Bench (currently 90lbs each)
Dips (Most is 26 reps unweighted)
T-bar Rows (currently on 135lbs)
Lat Pulldowns (currently on 180lbs)
Chinups (currently around 15 reps at the most for unweighted reps)
Cable Crunch (140lbs – almost the whole stack)
(Last updated September 2018)