What I did:
Research: Workout Plan - I already had a workout plan that I have been using over the summer, but I looked into making the previous one better and to make it suit what I want a little more. I was looking for a hypertrophy(growth and increase of muscle cells) workout plan, and I found this website https://www.muscleandfitness.com. It already had some of the workouts I included in my previous workout plan, but also new ones generally used for building mass, due to the low rep-high weight training. Instead of including the websites plan into mine, I'm deciding to incorporate mine into that workout plan. I want to test it out and basically it places an emphasis on low reps but high weight for the first 2 weeks, and then increasing the reps for week 3 and 4 with high weight. I will have to go to the gym for 4 days a week. 1st Day = Chest and Triceps 2nd Day = Legs, Calves, and Abs 3rd Day = Shoulder and Traps 4th Day = Back, Biceps, and Abs Meal Plan - Currently, I have been eating 2960 calories a day because my goal is to bulk. I have not gone into check my metabolism rate yet so this is the amount of calories I need to eat in order to achieve 2 pounds a week, based on my current weight of 133 pounds. I was trying to find a good app for counting macros and I found one on the play store. It is called "myfitnessplan" by Under Armour and it is really good so far. It lets me include what goals I want by a certain date, and it already has preset items of food and how many calories they are. I just ordered a scale for food, and will be using it when I get it to have more precise number of calories eaten in a meal. Body Fat Percentage - I will be going to a proper facility to get a better measurement of my body fat %, but I tried estimating it by myself at home using a ruler. I want to see how close I can get to the real % by using a ruler. I don't think it will work that well considering the improper measurements, but while measuring I got a 9.4% body fat. It was using this website https://healthyeater.com/body-fat-percentage-calculator. In order to attain a result I had to measure the skin-fold of my chest, abdomen, and thigh. Physical: I went to the gym 4 times this week, and completed 1 week of my program. Next week I am planning to take Lucas, my first trainee into the gym with me, and see how he is doing, improve his technique, and based on his goals, create a workout plan for him.
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June 2019
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