Muscle Building Personal Training Clean Health Personal

Straight Bar Curl- 4 sets of 8 reps
Alternating DB Curls superset with Alternating Hammer Curls- 3 sets of 10 reps + 10 reps

Overhead Extension- 4 sets of 8 reps
Cable Pressdown/Extension- 4 sets of 8 reps
Reverse Grip Cable Pressdown/Extension- 4 sets of 8 reps
Close-Grip Bench Press- 3 sets of 10

Sunday: AM Cardio + REST
Stationary Bike- 25 miles in 60 minutes

Nutrition:
Upon Waking- Multivitamin, 5g creatine, Fish Oil
Meal 1- 6 eggs, 1 cup of oats (dry measured), 1/2 banana, and 12oz whole milk
Meal 2- 1/2lb lean ground beef (96%), 1 sweet potato, 1 cup of broccoli, and 12oz whole milk
Meal 3- 1/2lb lean ground beef (96%), 1 sweet potato, 1 cup of broccoli, and 12oz whole milk
Meal 4- 6 eggs, 1 cup of oats (dry measured), 1/2 banana, and 12oz whole milk
*Post-Workout Shake- 2 scoops whey protein + 5g creatine

* = Rarely buy protein since my diet contains all of my protein needs

Supplements:
Creatine- 10g daily
Multivitamin- one dose daily
Fish Oil- 2 doses daily
*Whey Protein Powder- 2 scoops

* = Rarely buy protein since my diet contains all of my protein needs

Macros:
Protein- 245g (28%)
Carbs- 291g (33%)
Fats- 152g (39%)
Total Calories- 3500

Add 48g of protein, 2g of fat, 6g of carbs (240 calories) for protein shake when consumed on occasion.

I know that this diet and macros look weird, but it works very well for me, so I will continue to do it.

This is my first time making a training log, so I'm not sure if I'm starting it correctly or not. I leave for the beach this weekend until July 7 (my 18th birthday), so I will begin my log on the 7th.

I plan on adding a motivational video or song each day that I log, which will be every single day.

Follow along on my journey!

Videos will be posted on my YouTube channel that I will release once it's set up.

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I figured that the summer before I start college I might as well start hitting the gym seriously. I have been going inconsistently for about 10 months at this point. I'm done ****ing around. Time to get serious.  STATS:  Age: 17 Height: 5'8 Weight: 205lbs

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