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Dag hits the weights

TOPIC: Dag hits the weights

Dag hits the weights 10 Jan 2018 03:12 #296771

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I am doing this to keep in track, accountable and document all the progress I am going to make.
Any constructive criticism is welcome. That's the main reason I am posting this lol.

Goal
Burn body fat.
Gonna go for low carbs diet.

Status
Height: 174 cm
Weight: 64.7 kg
Body Fat %: 21.3%

Background
I'm a skinny fat guy.
I've been hitting the weights for 4 months with the goal of gaining weight. I did dirty bulk.
I kind of regret it, but it motivated me because I am not a stick anymore, however I don't look good. I'm here to fix that.
That experience thought me some lessons on nutrition (I had some stupid ideas like eating too much carbs with sugar)

Even though I got so much fat, I was motivated that my body changed. It is possible :)

I am attaching some photos of the change my body sufferedexperienced.
Attachments:
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Dag hits the weights 10 Jan 2018 03:12 #296772

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Day 1: 01/8/2018
(Don't remember the calories, but I did hit the goal and proteins)

Bench Press
Plain chest with dumbells
Incline chest with dumbells

Zbar curls
Lift dumbells (this one: ejerciciosencasa.es/wp-content/uploads/2013/10/dibujo02.jpg )
Don't know the name in english

3 excercises forAbdominals

30 minutes of cardio 120bpm

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Last edit: by Dag.

Dag hits the weights 10 Jan 2018 03:13 #296773

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Day 2: 01/09/2018

Rest day.
Food.
4:00 a.m.
1 Egg, 2 slides of jam, peanuts, and cheese.

8:00 a.m.
2 eggs (one rancher), sausages and cheese.

12 a.m.
Beef, pork chop and salat with olive oil

5 p.m.
salat, peanuts and almonds.

9:30 p.m.
chicken marinated in lemon and garlic (tastes supergood :P) and brown rice.

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Dag hits the weights 10 Jan 2018 13:10 #296785

I hope u r eating at a deficit and following a routine written by someone knowledgeable and not just doing your own shit
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Dag hits the weights 13 Jan 2018 02:00 #296904

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@CitySleek
I am eating at deficit and this week I was doing the local gym workout routine.

For now I am going for this on: www.muscleandstrength.com/workouts/3day-beginners-workout.html

Once I get rid of good quantity of ugly fat, I am considering to go for this one: www.muscleandstrength.com/workouts/hit-mass-3-day-split

But probably will give my body a week or 2 to adjust to calorie sourpluss and gain energy to the HIT.
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Dag hits the weights 13 Jan 2018 02:07 #296905

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Day 3: 01/12/2018

Squats
Deadlift
Seated calf raise

Overhead press with dumbells
2 more excersise that I don't the name in english and I'm about to go to bed, so I am not searching them.

30 minutes of cardio.

Still having low carbs diet.
I am gonna try to post my everyday calorie intake.

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Dag hits the weights 15 Jan 2018 01:42 #296987

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Day 4: 01/13/2018

Wide grip pull up machine
Dumbell row
Lat pull down

Seated dumbell press
Barbell upright rows
Dumbell back raises

30 minutes of cardio

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Dag hits the weights 18 Jan 2018 23:12 #297190

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The day before Yesterday
Week 2 - day 1
Bench press with dumbells
Incline bench press barbell

Dips
Skull breaker

Did the HIT. Before it I ate a muscle milk protein bar that I don't know if it is right or wrong to do, but I wqs starving and it gave a good amount of energy to hit the weights very hard. I still have some sore on my chest.

Have been trackng calories with myfitnesspal app and I am at deficit everuday, must be the low carbs because I don't feel empty.

I also trying to ingest food high on zinc and vitamine d to incrrasd testosterone. Today had liver for lunch.

Also taking a multivitamine (hope it does something)
Leg day today.

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Dag hits the weights 19 Jan 2018 01:55 #297193

bro that routine is awful, natties, especially beginners should not do body split under any circumstance. u clearly have the discipline and go to the gym and i want to see you make solid gains but that routine does not cut it.

read up and try one of these 3, they are all much better:
fierce 5: forum.bodybuilding.com/showthread.php?t=159678631
all pro: forum.bodybuilding.com/showthread.php?t=4195843
icf 5x5: www.muscleandstrength.com/workouts/jason...s-5x5-novice-workout

icf 5x5 will give you the best gains but will absolutely kick your ass, you can easily gain muscle/lose fat at the same time on that routine. instead of eating at deficit, you can eat at maintenance and complete recomp
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Dag hits the weights 19 Jan 2018 03:31 #297197

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@Citysleek
Alright I will try the icf 5x5
Just gonna finish this week with tge one i got.

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Dag hits the weights 19 Jan 2018 03:35 #297198

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week 2 day 2
Lat pull down
Seated row
One arm pull dumbell

Standing barbell curl

Didnt like one arm pull.

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Dag hits the weights 21 Jan 2018 04:55 #297302

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Week 2 day 3: 01/20/2018

45 Degree Leg Press
Leg Extension
Leg Curl

Military Press
Dumbbell Lateral
Raise(forgot to this excercise)

30 minutes of light cardio.
I can't wait to start with the new program ICF 5x5, it looks very intense.

I really want to get rid of fat.

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