Dude you work at Chipotle? Gains city dude. Even as a trainer who loves his job, I almost envy you. My paypal is [email protected], tips are appreciated : )
Cured_Angels said his goal is “I wanna lose some weight and gain some muscle too. “
Your estimated BMI is 25.8, which puts you only on the slightly heavier side. There are a couple ways you could go about this. You could cut the weight first, then bulk, or you could do what's known as a body re-composition. Since this is interesting I'll outline both methods for you:
METHOD 1: Lose 12 lb kg in 42 days which brings you into the normal range BMI of 24. Daily calories intake with 1015 calories, which means to get 1271 calories daily with macros of 25% protein, 55%, 20% fats. That's not a lot of calories. I've cut at that caloric intake before and let me warn you, it's intense, can be tough mentally, physically. That means four meals a day around 325 calories, timed to reduce hunger. Unsweetened caffeine pills would help with hunger and getting through a work out. A typical meal would look like: 2 scrambled eggs, 2 strips of turkey bacon, 1 piece whole wheat toast, glass of unsweetened tea or plain coffee.
Upon finishing this cut you would go straight into a lean bulk via Reverse Dieting. You would increase your calories each week by 100 until you reach 2700 where you will stay for a long time.
OR
METHOD 2 Do a body recomposition, which is slower but not nearly as miserable. Your macros would be the same, 25%, 55% carbs, 20% fats. You would be eating 2400 calories. You could eat three meals a day, each one 800 calories. A typical meal would look like: 5.2oz of chicken breast, 2 cups of steamed vegetables, 17oz of brown rice, two tablespoons of oil. You have flexibility here, as long as you are hitting your protein for the day and not going over your calories you can eat mostly whatever you want. That means MAD CHIPOTLE GAINS BRO. Using this method you would lose an estimated 24lbs in a year and build some muscle.
Your routine regardless of the method you choose would be this push/pull/legs routine I wrote. During cardio you need to use a heart measuring device on the tread mill or take your pulse, your heart rate should be in the range of 170-200 for several minutes by the end of your cardio session, never going beyond 200bpm. During lifting you can rest a minute to 2 minutes between sets. On bench, squat, and rows you can rest 3. The first number is the number of sets, the second is the number of repetitions to be performed that set. A set to failure means do as many reps as you can.
20-30 minutes of cardio then Push day (Chest/Triceps/Shoulders):
Flat Barbell Bench Press: 5x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Lying tricep extension (skullcrusher): 3x10-12
Dumbbell shrugs 3x10-12
Tricep Rope Pushdowns: 4 sets to failure.
20-30 minutes of cardio then Pull day (Back/Biceps):
Pull ups: 4 sets of however many you can do to failure.
Barbell Rows: 5x5
Lat Pulldowns with (Long Bar): 3x8-10
Seated Cable rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls 4x-10-12
Dumbbell Hammer Curls: 3x10-12
Cable resistance curls: 4 sets to failure.
No cardio today. Legs (Quad/Ham/Calves):
Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12
**Day 4: Cardio for 30-45 mins. Can be swimming, hiking, basketball, running, sex, switch it up for fun.
Day 5:Repeat for MAD GAINS.
Well man, which ever method you choose I wish you the best of luck. Feel free to message me for questions, concerns. I hope you accomplish your new years fitness goals. Cheers.