Workout schedule, diet and health discussion

Sunday, September 5

Finally, in the past week or so I’ve been able to go to the gym as much as I like. Having said that, it’s the first time I’ve really worked out in ages so the recover time was a lot at first.

Here are some photos from today…

Not looking too shabby, feeling a bit fat but not too bad when I breathe in (see photos). And as you can see I’d like to focus on biceps and chest for a few weeks to see how that goes. Now that I’m working out more regularly the fat should eventually reduce. Shoulders are also something I’d like to work more on in the future.

Even though my legs are fine I’ve decided to start working on them and have a leg day once/twice a week. This will aide the fat-burning.

In the past few days I’ve started taking 6g of BCAA twice a day, so 12g per day in total. BCAA are amino acids that are not naturally occuring in food but that the body uses for recovery, hence given to burns victims. It speeds up muscles recovery and can give a boost to training if taken pre-workout. I take it morning/afternoon, maybe just once a day if I’m not working out that day, depending on how I feel. This BCAA powder tasted pretty horrible at first but when I mix it with a thick gravy paste and eat it quickly it’s not too bad.

A while ago I did a good abs session on one day then tried to do triceps (dips/pullups) while still with sore abs. The amazing thing was that I could hardly do any dips at all. It may have been down to fatigue after doing the pull-ups but it felt like the fact my abs were sore may have been a factor.

A weekly plan like this might work…

Day 1 – Upper body
Day 2 – Legs
Day 3 – Abs
Day 4 – Rest
Day 5 – Upper body
Day 6 – Legs
Day 7 – Abs

Upper body day 1 might be a combination of barbell curls, dumbell curl, tricep pull-downs, dips, push-ups.
Upper body day 2 might be pull-ups, dips, dumbell flies, dumbell shoulder presses, push-ups.


  • Weight: 165 lbs
  • Fat: 16.2%
  • Water: 57.1%
  • Muscle: 42%
  • BMI: 23.1%
  • BMR: 1788

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