The link above is what I look like. I am 6’0, 173lbs, 20 years old. I want to go on a cut and get to single-digit BF percentage then bulk up from there. I know that I am going to look skinny, but that is the way I want to look. I want that diced look(Think high school swimmer) I decided that the following macros and workout plan would be the best approach to achieve my goal in 12 weeks.
2,000 kcals – 259g carbs/ 45g fat/ 140g protein 500 Kcal deficit according to TDEE calculator
Bench press 3 sets
Dips 4 sets
Pushdowns 4 sets superset with Lateral Raise 4 sets AMRAP
Leg press 4 sets
Quad extensions 5 sets
weighted chinups 3 sets
Weighted rows 4 sets
BW rows 2 sets AMRAP
Reverse Flies 5 sets
Hammer curls 4 sets
Romanian deadlifts 3 sets
Weighted Lunges 4 sets
(same as monday but main exercise is seated shoulder press for 3 sets)
(same as tuesday but BW chinups instead of weighted.)
Progressive overload is what I try to accomplish each new workout. I will start keeping a journal of my reps and weights and try to do a little bit more every workout to ensure my body is getting new stimulus.
BW Ab workout tuesday and friday
I’m gonna keep myself accountable and post a picture every friday.