Hi Scott and members of MS forum,
I started to workout from scratch 14 months ago and so far I managed to lose 10kg, built muscle mass, increased strength and improved overall health. Before that I wasn't into fitness at all so I'm still learning lots of basic stuff , therefore I would appreciate very much advise from you or members of the forum.
The photos below is my current body composition that I managed to shape by following online workout programs and also watching some of your video tutorials & tips. This is the actual workout program I have been following:
Workout A
Incline Bench Press
Flat Bench
Shoulder Press
Lateral Raise
Rope Push Down
Workout B
Chin Up
Sumo Deadlift
Bent Over Flyes
Dumbbell Curls
Hammer Curls
- Heavy lifting on Mondays, Wednesdays and Fridays (rest 2 mins between sets and 3 mins between exercises)
- Boxing on Tuesdays and Thursdays for 45 mins (started a week ago. Before that I used to either walk, run or do HIIT once or twice a week)
I did not add more leg exercises besides Sumo Deads because I have thick legs and would like to shape them more like athletic style. The program above suits me well but I feel like I should add a couple more exercises to increase strength and muscle mass specialy on my chest, shoulder and back as I am a tall man and reckon a "V" shape is certainly the way to go in my opinion.
However my body hasn't changed at all for months which makes me confused. I want to pick one of your programs or add more exercises in my current program but I am not sure whether I cut, lean bulk or, if possible, lean bulk and cut at the same time.
With regards to nutrition, my daily caloric intake for maintenance is 3058. For cutting and building muscle mass I was wondering if somewhere around 2300-2500 cals, 130-150g carbs, 150-190g protein & 60-70g fat would be the best to stick with for the next months?
Thanks all for your time!
Cheers
Bruno