New Year New Goals

[GymAddict]

Hey everyone

Been a member on here for a couple of years now trained on and off until last year when i decided i wanted to get abit more serious and stop half assing around. Went and saw Jessica at Real Nutrition Auckland and managed to go from 27% BF to around 8% in about a year (i ws not ridgid for the whole 12 months and for about 6 i maintained between 11 to 13%). Gained a little bit of lean mass but my goal was to lean up as i surf abit and wanted to stay light and manouverable. I was at my peak at the start of December but having 4 family birthdays including my own, christmas and new years i let my diet and training slip. Now all that is past I want to add abit more size on for a few months and step my training/diet up a level.

For the next month im gonna cut and try get back to my previous size before going a slight bulk (still wanna stay relitively lean) starting in Feb. Since its quite late i'll post up a photo and stats tomorrow.

 

My DIet for the next month is what i was previously eating being:

 

Breakfast - 3/4c oats, 1/2c berries, 200ml trim milk, 1 scoop Giant Sports Delicious (or not so) whey protein.

Snack - 80g cottage cheese, 1 slice vogels or 3 corn thins, piece of fruit.

Lunch - 100g smoked salmon or 150g chicken, 2 vogels or 200g brown rice, salad (about 2-3 cups) 1T light mayo, bbq sauce etc.

Snack - 1 scoop whey protein, 1 piece fruit

Dinner - 200g chicken/fish/beef, 200g brown rice/wholewheat pasta/2 vogels, salad, 1T olive oil.

2+L water a day, dont drink any alcohol.

 

Training is hard to explain because i mix it up alot my generally i'll follow this:

 

Day 1 Chest - 4 sets 8-10 reps. Flat bench, incline dumbbell press, incline dumbell flys, cable flys, close grip dumbell press.

Day 2 Back - 4 sets 8-10 reps. Assisted pullups, close grip cable row, lat pulldown, close grip lat pull down, T bar row.

Day 3 Shoulders - 5 sets 8-10 reps. Dumbell shoulder press, lateral raises, front raises, bent over rear delt flys, cable lateral raises

Day 4 Bis Tris - 3-4 sets 8-10 reps. Dumbell curls, barbell curls, weighted dips, tricep pulldowns with rope, close grip bench, lying kick backs.

Day 5 Legs 3 sets 8 -10 reps. Back squats, walking lunges, leg press, leg extentions, standing calf raises, seated calf raises.

Will train on weekends if i havn't got anything else on i do mix up the rep range abit but exercises stay pretty similar.

 

I will keep this updated as much as possible and will be seeing my nutritionist start of feb.

 

Any feedback or opinions would be great!