My diet & exercise regimen.
To get ripped you obviously need to eat right and exercise right?
If you need help finding out how many calories you need to eat you can go HERE. It is an accurate calorie calculator based on the Harris-Benedict equation.
As a 6”3’ man at approximately 282 lbs, I need to consume about 3200 calories a day for the result of losing 1,5lbs of FAT a week, which is a slow and healthy rate of fat loss. I can’t provide a BF% as I am too fat for the calipers to give an accurate reading. The BF% reading I get is 27% which I don’t think is too accurate.
My workouts are broken up in 2 major groups that include some big lifts.
Part 1: Part 2:
Squats :5 Reps/5 Sets Deadlift :5 Reps/5 Sets
Dumbbell Press :12 Reps/4 Sets Pull-Ups :12 Reps/4 Sets
Pendlay Rows :8 Reps/4 Sets Chest Dips :12 Reps/4 Sets
Overhead Press:5 Reps/5 Sets Dumbbell Rows :12 Reps/4 Sets
Barbell Curls :12 Reps/4 Sets Tricep extensions:12 Reps/4 Sets
Leg Raises :12 Reps/4 Sets Calf Raises :12 Reps/4 Sets
I squat twice a week and only deadlift once a week but I swap out the bodies of Part 1 and Part 2, for example:
Sunday : Part 1
Monday : Rowing Machine for 45 min - 1 Hour
Tuesday : Part 2 but swap Squat instead of deadlift.
Wednesday : Rest Day
Thursday : Part 1 but swap Squat for Deadlift
Friday : Prowler and Run till failure. (currently I can run for a mile)
Saturday : Major Cardio - No pussyfooting around.