Current Goals

Current Goals (Body Composition):

Maintain and get slightly leaner/stronger over time.


My current diet is pretty balanced overall with what I would consider moderate amounts of all macros.

Weekday Diet

  • Coffee
  • Orgain Superfoods (2 scoops)
  • Our Little Rebellion Flex Chips OR Enlightened Beans (4.5oz)
  • Dinner – Varies daily / Biggest meal of the day / Calories vary from 500-1500 here
  • Chocolate Protein Pudding with Berries
  • *Snacks – Egg Whites / Veggies

Weekend Diet

  • Completely relaxed. Eat whatever.


5 days a week

  • 100 Pushups a day
  • 4 sets of 10-12 reps Push (any movement I want)
  • 4 sets of 10-12 reps Pull (any movement I want)
  • Incline Walk

2 days off

*Optional bodyweight moves spread throughout day


Protein Powder – Orgain Protein (Superfoods and Chocolate) and Muscle Milk

(Last updated July 2019)

2 thoughts on “Current Goals

  1. Paul

    Hey Mike

    Had a question. Using bro spilt. Wat would be good way to progress in terms adding weight to bar or dumbells at my level.
    I 6 foot at 182 lbs. I incline bench 75lbs dumbells. How lomg it take to move to next weight. How long it take you?


    • Michael Cocchiola

      That is a great question. Generally, I don’t move up until I feel very comfortable with the weight I’m currently using, but I want to at least hit the bottom range of my rep set for all 3 sets. For example, I’m working a lot in the 6-8 rep range now. I would not increase the weight until I hit at least 3 sets of 6 reps. When I was benching 220lbs, I hit 8 reps on the first set, 7 reps on the second and 6 on the third. I increased the weight the next workout to 225lbs and started hitting about 5 reps per set.

      As for using a Bro Split, focus on one main move you want to increase and let the rest be “fluff movements” each workout. In your case, Incline Dumbbell Bench. This is the exercise you will put all of your stock into. The rest can just be high rep movements for bloodflow and “aesthetic” purposes. Also, you may consider hitting incline dumbbell bench twice a week. Do it on Chest Day as the main exercise and then Shoulder Day as the main exercise and spread these days apart, so you are well rested when performing it again.


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