cromagnon
WishiwasWishIwaswishIwaswishIwasSalludon
- Joined
- May 3, 2024
- Posts
- 19,305
- Reputation
- 32,237
- Stats
- 15
- 141lb
- 5’9
- BF% I think around 18%
- Day 1: Upper Body
- Bench Press: 3 sets of 8-12 reps
- Bent Over Rows: 3 sets of 8-12 reps
- Shoulder Press: 3 sets of 8-12 reps
- Bicep Curls: 3 sets of 12-15 reps
- Tricep Extensions: 3 sets of 12-15 reps
- Day 2: Lower Body
- Squats: 3 sets of 8-12 reps
- Deadlifts: 3 sets of 8-12 reps
- Leg Press: 3 sets of 12-15 reps
- Lunges: 3 sets of 12-15 reps per leg
- Calf Raises: 3 sets of 15-20 reps
- Day 3: Full Body
- Pull-Ups or Lat Pulldowns: 3 sets of 8-12 reps
- Dumbbell Bench Press: 3 sets of 8-12 reps
- Leg Curls: 3 sets of 12-15 reps
- Plank: 3 sets, hold for 30-60 seconds
- Russian Twists: 3 sets of 20 reps
- 20-30 minutes of moderate-intensity cardio (e.g., jogging, cycling, brisk walking)
- 20-30 minutes of yoga or stretching routines
Rest and Recovery:
- Sleep: Aim for 7-9 hours of quality sleep each night.
- Rest Days: Ensure at least one full rest day per week, with light activity such as walking or gentle stretching on other days.
Example Weekly Schedule:
- Monday: Strength Training (Upper Body)
- Tuesday: Cardio + Flexibility
- Wednesday: Strength Training (Lower Body)
- Thursday: Cardio
- Friday: Strength Training (Full Body)
- Saturday: Cardio + Flexibility
- Sunday: Rest or Light Activity
Day 1:
- Breakfast:
- Scrambled eggs with spinach and tomatoes
- Avocado slices
- Herbal tea or water
- Snack:
- Greek yogurt with a handful of berries
- Lunch:
- Grilled chicken breast
- Quinoa salad with mixed greens, cucumbers, and olive oil dressing
- Snack:
- A small handful of almonds
- Dinner:
- Baked salmon
- Steamed broccoli
- Cauliflower mash
- Snack:
- Cottage cheese with a sprinkle of chia seeds
- Breakfast:
- Smoothie with protein powder, spinach, almond milk, and a banana
- Snack:
- Sliced bell peppers with hummus
- Lunch:
- Turkey and avocado lettuce wraps
- Side of mixed berries
- Snack:
- A small apple with a tablespoon of almond butter
- Dinner:
- Stir-fried tofu with mixed vegetables (bell peppers, broccoli, carrots) in a low-sodium soy sauce
- Snack:
- A hard-boiled egg
- Breakfast:
- Omelette with mushrooms, onions, and bell peppers
- Side of strawberries
- Snack:
- Celery sticks with peanut butter
- Lunch:
- Tuna salad with mixed greens, cherry tomatoes, and olive oil dressing
- Snack:
- A handful of walnuts
- Dinner:
- Grilled shrimp
- Zucchini noodles with pesto
- Snack:
- Greek yogurt with a teaspoon of flaxseeds
- Breakfast:
- Chia pudding made with almond milk, topped with blueberries
- Snack:
- A small orange
- Lunch:
- Grilled chicken salad with mixed greens, cucumbers, and a lemon vinaigrette
- Snack:
- Carrot sticks with guacamole
- Dinner:
- Baked cod
- Asparagus
- Sweet potato mash
- Snack:
- Cottage cheese with pineapple chunks
- Breakfast:
- Smoothie with protein powder, kale, almond milk, and frozen berries
- Snack:
- A small pear
- Lunch:
- Beef and vegetable stir-fry with a low-sodium sauce
- Snack:
- A handful of mixed nuts
- Dinner:
- Grilled chicken thighs
- Roasted Brussels sprouts
- Cauliflower rice
- Snack:
- Greek yogurt with pumpkin seeds
- Breakfast:
- Scrambled tofu with spinach, onions, and bell peppers
- Side of sliced avocado
- Snack:
- A small handful of raspberries
- Lunch:
- Grilled salmon salad with mixed greens, cucumbers, and olive oil dressing
- Snack:
- Sliced cucumbers with hummus
- Dinner:
- Baked chicken breast
- Steamed green beans
- Mashed cauliflower
- Snack:
- A hard-boiled egg
- Breakfast:
- Protein pancakes topped with blueberries and a dollop of Greek yogurt
- Snack:
- Sliced bell peppers with guacamole
- Lunch:
- Shrimp salad with mixed greens, cherry tomatoes, and a lemon vinaigrette
- Snack:
- A small apple with a tablespoon of peanut butter
- Dinner:
- Grilled steak
- Roasted vegetables (zucchini, bell peppers, onions)
- Side of quinoa
- Snack:
- Cottage cheese with a sprinkle of chia seeds
