Transformation Recomposition

[JeffFran]

mind you i dont do legs because i physically can only do so much due to a serious back injury but i do 100 minutes of cardio 5 days a week so my legs are far bigger than normal... i switch every 6 weeks but currently here is my routine...

Monday: Chest, Triceps, Back
Tuesday: Shoulders and Traps
Wednesday: Back and Biceps
Thursday: Chest and Triceps
Friday: Shoulders, Traps, Biceps

My workout schedule looks solid I guess
Maybe I’ll add like some sets of leg in another workout just to stimulate them more than once a week or adding one day will be better?
Just afraid that once week of legs ain’t enough



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[DylanGemelli]

you can hit it twice a week or hit more cardio

 

[JeffFran]

Chest/Shoulder and Triceps: (x2)

Incline Press: 3 sets; 8/8/6 reps; 1m30s/2m rest
Flat Press: 3 sets; 8/8/6 reps; 1m30s/2m rest
Machine Decline Press: 3 sets; 8/8/6 reps; 1m30s/2m rest
Cable Crossover: 3 sets; 10/8/8 reps; 1m rest

Shoulder Press: 3 sets; 10/8/6 reps; 2m rest
Smith Machine Shoulder Press: 2 sets; 8 to 6 reps; 2m rest
Dumbell Side Lateral: 2 sets; 8 to 12 reps (2 Dropsets on each set); 1m rest
Machine Side Lateral: 2 sets; 8 to 12 reps; 30s rest

Weighted Dips: 3 sets; 10/8/8 reps; 1m15s rest
Tricep Pushdown: 3 sets; 10/8/8 reps; 1m rest
Tricep Machine Arm Extension: 3 sets; 8 to 12 reps; 45s rest

Legs/Back/Biceps/Traps:
Squat: 3 sets; 8 reps; 2m rest
Leg Press: 3 sets; 8 reps; 2m rest
Hack Calf Machine: 3 sets; 12 to 20 reps; 1m rest
Abductors and Adductors: 2 sets each; 10 to 15 reps

Lat Pulldown: 2 sets; 8 to 6 reps; 1m30s rest
Low Row: 2 sets; 8 reps; 1m30s rest
Cable Lat Pull Down: 2 sets; 8 to 10 reps; 1m
Back Extension: 2 sets; 10 reps; 1m

Cable Curl; 3 sets of 8 reps; 1m30s
Preacher Curl: 2 sets; 8 to 10 reps; 1m30s
Seated Curl: 3 sets; 8 to 12 reps; 45s

Dumbell Shrug: 3 sets; 8 reps; 2m rest
Cable Upright Row: 3 sets; 10/8/8 reps; 2m rest

Back/Biceps/Triceps:
Machine Lat Pull Down: 3 sets; 4 to 6 reps; 2m rest
Low Row: 3 sets; 6 to 8 reps; 2m rest
Cable Close Grip Pulldown: 2 sets; 10 reps; 1m rest
Cable Lat Pull Down: 2 sets; 8 to 12 reps; 30s rest
Upperback: 2 sets; 8 to 10 reps; 1m rest

Biceps:
Cable Curl; 3 sets of 8 reps; 1m30s
Preacher Curl: 2 sets; 8 to 10 reps; 1m30s
Seated Curl: 3 sets; 8 to 12 reps; 45s

Triceps:
Tricep Pushdown: 2 sets; 8 to 10 reps; 1m30s
Cable Overhead: 2 sets; 8 to 10 reps; 1m
Arm Extension Machine: 2 sets; 8 to 10 reps; 1m

Legs/Traps:
Squats: 3 sets; 8 to 10 reps; 2m rest
Leg Press: 3 sets; 8 to 10 reps; 2m rest
Kneeling Leg Curl: 2 sets; 10 to 12 reps; 1m rest
Seated Leg Curl: 2 sets; 10 to 12 reps; 1m rest (Dropset on each)
Leg Extension: 2 sets; 10 to 12 reps; 1m rest
Abbductors and Adductors: 2 sets; 10 to 15 reps; 1m rest
Machine Calf Raise: 2 sets; 15 to 20 reps; 1m30s rest (3 Dropsets on each set to BURN)
Hack Calf Machine: 2 sets; 12 to 15 reps; 1m rest

Dumbell Shrug: 20/15/12 reps; 2m rest; (Dropset)
Smith Machine Shrug: 3 sets; 8 to 10 reps; 2m

 

[JeffFran]

you can hit it twice a week or hit more cardio

Posted my workout plan

 

[JeffFran]

First week. The 2nd week add another 25g carbs per day.

I will! And I will give weekly updates as well with my average weight and pictures every week and then you could say If my body is reacting well or not!
I posted my workout regime, not sure If I need to post my diet as well

 

[ironlifter36]

I will! And I will give weekly updates as well with my average weight and pictures every week and then you could say If my body is reacting well or not!
I posted my workout regime, not sure If I need to post my diet as well

Ya, post your diet up as well.

Workout routine looks alright. If you were asking my opinion, I would say the routine contains some "junk" volume in there. If it was me, I would be selecting exercises that are going to provide me the best return on my investment, which are going to be heavy compound movements. Exercises that are going to provide the highest load and muscle damage. Example, why do heavy machine lat pull downs when you could be doing pull ups - body weight or weighted? No deadlifts? No BB Rows? No skull crushers or Close Grip Bench?

 

[JeffFran]

Ya, post your diet up as well.

Workout routine looks alright. If you were asking my opinion, I would say the routine contains some "junk" volume in there. If it was me, I would be selecting exercises that are going to provide me the best return on my investment, which are going to be heavy compound movements. Exercises that are going to provide the highest load and muscle damage. Example, why do heavy machine lat pull downs when you could be doing pull ups - body weight or weighted? No deadlifts? No BB Rows? No skull crushers or Close Grip Bench?

I can't do Deadlifts for now... I had a back surgery 6 years ago and everything was fine while doing Deadlifts but recently I'd developed some low back pain which made me stop deadlifting but I will try to implement it...
Barbell Row is a good exercise but I was afraid of adding too much exercises so I made a choice!
Will post diet below

 

[RickRock]

I can't do Deadlifts for now... I had a back surgery 6 years ago and everything was fine while doing Deadlifts but recently I'd developed some low back pain which made me stop deadlifting but I will try to implement it...
Barbell Row is a good exercise but I was afraid of adding too much exercises so I made a choice!
Will post diet below

I hear you on that bro. I have a bad herniated and bulging disc at L5/S1 on top of de generative disc disease. Deadlifts and squats are completely out of the question for me now. I haven't been able to do them for a year. You just have to work around things and adapt working within your limitations

 

[JeffFran]

Diet is changing but macros and calories are the same but I like to vary my food sources but I will post anyways my reverse/lean bulk diet for now:

Multivitamin
Omega 3, 6 and 9

Total Intake: 2080/2100 Calories; 260g Protein, 130g Carbs, 55g Fats (50/25/25)

1st Meal: 409 calories; 30g Carbs; 12g Fats; 46g Protein
30g Fresh Cheese: 2g carbs; 0g fats; 4g protein
150g Queso Quark Light: 7g carbs; 1g fats; 13g protein
150g Skyr: 7g carbs; 0g fats; 16g protein
10g Whey Protein: 1g carbs; 8g protein
15g Oatmeal: 9g carbs; 1g fats; 2g protein
10g Leanseed: 0g carbs; 4g fats; 2g protein
40g Avocado: 4g carbs; 6 fats; 1g protein

2nd Meal: 316 calories; 26g Carbs; 43g Protein
100g White Rice: 26g carbs; 1g fats; 3g protein
175g Chicken: 40g Protein; 3g fats

3rd Meal: 8g Carbs; 24g Fats; 54g Protein
100g Red Meat: 26g Protein; 6g fats
200g Egg Whites: 20g Protein
65g Avocado: 6g Carbs; 10g Fats; 1g Protein
1 Whole Egg: 7g fats; 7g Protein

4th Meal: 381 calories; 22g Carbs; 4g Fats; 58g Protein
150g Hake/Whitefish: 26g Protein; 2g Fats
150g Green Beans: 5g Carbs; 3g Protein
80g Tuna: 19g Protein
140 Black Bean: 17g Carbs; 10g Protein

5th Meal: 295 calories; 15g carbs; 11g fats; 36g Protein
10g Whey Protein
200g Queso Quark Light
50g Fresh Cheese
10g Peanuts
10g Leanseed

Post/Intra Workout:
20g Whey Protein
30g Waxy Maize Starch
10g BCAA

I also eat sweet patatoes, lentils to vary my food sources and I add all kinds of veggies and salads as well

 

[JeffFran]

I hear you on that bro. I have a bad herniated and bulging disc at L5/S1 on top of de generative disc disease. Deadlifts and squats are completely out of the question for me now. I haven't been able to do them for a year. You just have to work around things and adapt working within your limitations

Yeah it sucks hard... I had a back surgery due to scoliosis (43 degrees) when I was only 15 years old... The surgery was on my middle and upper back, therefore my lower back has to compensate what my middle and upper back can't do due to lack of mobility because I have like "frames" on my vertebrae to reverse my scoliosis problem

 

[JeffFran]

I need some help on something. Nutritional information on 100g of uncooked rice equals to 300g of cooked rice due to water and so forth
I’d like to know if lentils also vary from cooked to uncooked since I ate lentils today for the first time and I measured them cooked



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[RickRock]

I need some help on something. Nutritional information on 100g of uncooked rice equals to 300g of cooked rice due to water and so forth
I’d like to know if lentils also vary from cooked to uncooked since I ate lentils today for the first time and I measured them cooked



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Nutritional information should give you specifics on whether it's dry measure or cooked

 

[JeffFran]

Nutritional information should give you specifics on whether it's dry measure or cooked

It doesn't say dry or cooked, just regular nutritional information and that you should put lentils on water for 6 hours

 

[ironlifter36]

It doesn't say dry or cooked, just regular nutritional information and that you should put lentils on water for 6 hours

What is the serving size? Google lentils for that serving size and see if it is for dry or cooked.

 

[Carmel cowboy]

It doesn't say dry or cooked, just regular nutritional information and that you should put lentils on water for 6 hours

Here you go!!
http://www.cooksinfo.com/lentils

 

[JeffFran]

Here you go!!
http://www.cooksinfo.com/lentils

So If I got it... I ate 90g of cooked Lentils today. If 200g of Lentils cooked equals to 75g Uncooked it means I ate 34g uncooked... I am talking about this topic because I need to know to track my calories on MyFitnessPal and since when I eat rice I have to divide by 3 when putting on MyFitnessPal to match the uncooked version I thought with Lentils were the same since 100g of Lentils IS SO A SMALL PORTION!!! I don't know If I was clear... When I measure my White Rice, let's say 150g in a given meal, when putting on MyFitnessPal I have to put 50g (150:3=50g)

 

[JeffFran]

What is the serving size? Google lentils for that serving size and see if it is for dry or cooked.

The one that I bought: 100g of Lentils is 293 calories with 32g carbs and 22g protein... But 100g is so small portion that I did not believe 100g of cooked lentils could be 293 calories and since I'd to track it to my macros I thought it could be like rice cooked and uncooked

 

[JeffFran]

Woke up at 141.5lbs today. Yesterday I did 40m cardio and weight training and ate around 1800kcal, today will be a rest day before starting tomorrow my SARMS cycle and Reverse diet/lean bulk phase to bring more gains than ever before!!!
Tomorrow I will post my initial weight as I will post front picture, back and legs and I will update weekly or twice a week with photos and weight will be weekly!

Hope than everyone could follow my progress bros!!

 

[Carmel cowboy]

So If I got it... I ate 90g of cooked Lentils today. If 200g of Lentils cooked equals to 75g Uncooked it means I ate 34g uncooked... I am talking about this topic because I need to know to track my calories on MyFitnessPal and since when I eat rice I have to divide by 3 when putting on MyFitnessPal to match the uncooked version I thought with Lentils were the same since 100g of Lentils IS SO A SMALL PORTION!!! I don't know If I was clear... When I measure my White Rice, let's say 150g in a given meal, when putting on MyFitnessPal I have to put 50g (150:3=50g)

I honestly think your over thinking the measurement and weight of your food. Here is what I do, I measure everything I am going to eat cooked. 1 cup of uncooked rice will yield 3 cups of cooked rice. If I measure it raw there is no way I am eating 3 cups of cooked rice. The simplest thing to do is weigh and measure cooked then find the amount for each macronutrients in the cooked food. You can search on myfitnesspal for whatever your eating and find the numbers for it cooked!!

 

[Carmel cowboy]

Here is another site you can use to check your numbers.
https://ndb.nal.usda.gov/ndb/foods/show/4808?manu=&fgcd
You will noticed that highlighted is nutrient weights and values are for edible amounts.