Hi brothers,
I'll be modifying my routine from today. Basically, on Mondays I'll be focused on my Legs and Push Power, Wednesday's will be for my Upper Body and Core while Friday's will be dedicated to my Posterior Chain and Full Body.
My maintenance calories will be around 2,700 kcal/day, but with recommended intake for lean muscle gain at 2,900 to 3,000 kcal/day. Nevertheless, my daily protein target will be between 180 to 200 g, while my daily carbs and fats target will be 300 to 330 g and 70 to 80 g respectively.
Meanwhile, Tues/Thurs/Sat/Sun will be for active recovery. Nothing special just light walking (with my dog), some cycling, and a lot of stretching.
DAY 1 – LEGS + PUSH POWER
- Back Squat: 4×6 - W185 lb (90 sec)
- Romanian Deadlift: 3×8 - W135 lb (90 sec)
- Bench Press: 4×6 - W155 lb (90 sec)
- Seated Cable Row: 3×10 - W110 lb (60 sec)
- Plank: 3×30
DAY 1 – LEG + POWER DAY
Breakfast:
- 4 whole eggs + 2 egg whites
- 1 cup oatmeal with berries
- 1 tsp honey or peanut butter
Snack (Post-workout):
- Whey protein shake (30–40 g protein)
- 1 banana
Lunch:
- 6 oz (170g) grilled chicken breast
- 1 cup brown rice
- Mixed vegetables sautéed in olive oil
Snack:
- Handful of almonds + 1 apple
Dinner:
- 6 oz salmon or lean beef
- 1 medium sweet potato
- Spinach or kale
Before bed:
- Greek yogurt (150g) with cinnamon
Have a great week and stay safe brothers.