Thread replies: 8
Thread images: 1
Thread images: 1
File: 1484606693720.png (16KB, 237x224px) Image search:
[Google]
16KB, 237x224px
/fit/ bros i Need help with diet.
For a good macros intake what di you eat during the week?
I eat a lot of carbs ffs because im an italian fag and we eat pasta even if we have diabetes.
>>
>>40064148
Oh true bro wanna give me your height/weight and daily exercise and I can rig up a diet plan for you
>>
>>40064168
Im 175 cm x 78kg
Used to be 175x58 kg 6/7 years ago before start lifting
Mostly 3 training day per week
1 - Cheste/biceps
. Bench Press 1x12 4x6 Rep
. Fly dumbell 3x10 Rep
. Chest Press 3x15 Rep
. Biceps curl bar 1x12 4x6 Rep
. Dumbell curl 3x10
. Hammer 3x15
>>
>>40064203
>no squats
>>
>>40064203
lol fuck off you lazy cunt
>>
>>40064168
2 - shoulder/back
. Lateral 3/4x10
. Shoulder Press 1x12 4x6 Rep
. Traps 3x10
. Vertical row 3x10
. Pull 1x12 4x6
. Lumbars 3x15
>>
3 - lega/tricep
.Squat 1x12 3x6
. Leg extension 3x10
. Calf 3x15
. Curl 3x10
. Leg press 3x8
. French Press 1x12 4x6
. Cables 3x10
. Extension 3x15
>>
>>40064168
5'11", 173lbs, supposedly 11.3% bf and 24.1bmi
5 sets of 10 back squats
100 pull ups
400 pushups
200 jumpsquats
15 x 1 minute planks
My diet is Hispanic and we have lots of beans and rice (Colombian.jpg), 1 gal of water a day
Thread posts: 8
Thread images: 1
Thread images: 1