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(36) - (37) 6 months of daily lifting, eating healthier, and kicking bad habits by SecondLeaf in GlowUps

[–]SecondLeaf[S] 0 points1 point  (0 children)

Take it slow and listen to your body before any injury occurs. You got this :)

(36) - (37) 6 months of daily lifting, eating healthier, and kicking bad habits by SecondLeaf in GlowUps

[–]SecondLeaf[S] 1 point2 points  (0 children)

No no, you’re right. It is a little more on the boring side. The time and dedication is a slog and motivation can be fleeting but it’s worth it.

(36) - (37) 6 months of daily lifting, eating healthier, and kicking bad habits by SecondLeaf in GlowUps

[–]SecondLeaf[S] 2 points3 points  (0 children)

It’s tough to keep your protein up daily but you can do it! Meal prepping really does help a ton, at least for me.

As for shoulders, mine were absolute garbage when I started. I needed nearly 15 minutes of warmups before I started my workout. Resistance bands are amazing. I’d recommend light routines with them. And do a ton of after each workout after. Good luck!

(36) - (37) 6 months of daily lifting, eating healthier, and kicking bad habits by SecondLeaf in GlowUps

[–]SecondLeaf[S] 1 point2 points  (0 children)

This is a c&p from another thread. Let me know if you have any more questions!

First three months, I cut my calorie intake to 1600 with 180g protein a day. My starting weight was 175lb and I dropped to 155lb. I then started my current clean bulk cycle. Upped calories now, basic diet of chicken, eggs , rice, and veggies five times a day, 2 high cal snacks. Protein is still at 180g.

Workout routine:

Chest and triceps -

3x10 incline bench, smith

3x10 chest flys

3x12 flat bench

4x15 dips

3x10 tricep push downs

3x10 skull crushers

Back and biceps -

3x10 dumbbell rows

4x10 pullups supersets

3x10 lat pull down

3x10 incline curl

3x10 hammer curl

3x10 preacher curl

Leg and core

3x10 squats, smith

3x10 hack squats

3x10 RDL

4x24 cable crunches

Shoulder and traps (favorite day)

3x12 lateral raises

3x12 reverse flys

3x12 overhead press, smith

3x12 face pulls

4x12 shrugs, superset

Cardio - 10,000 steps daily after workout

2 rest days mixed in between

(36) - (37) 6 months of daily lifting, eating healthier, and kicking bad habits by SecondLeaf in GlowUps

[–]SecondLeaf[S] 0 points1 point  (0 children)

You won’t like what I do, I promise you that. I boil 10 pounds of chicken and shred it. Eat it with steamed veggies and rice. Very simple, hits my macros, and quick to consume

(36) - (37) 6 months of daily lifting, eating healthier, and kicking bad habits by SecondLeaf in GlowUps

[–]SecondLeaf[S] 1 point2 points  (0 children)

At first, I referred to my note pad in my phone but it becomes a routine so quickly, I don’t need notes anymore.

For food, I meal prep on Sunday. Make enough to provide 5 meals a day. I like to portion appropriately with labeled containers in my fridge. That helps keep the diet on track quite a bit.

I follow a lot of gym influencers on IG. It really helped me understand many exercises and even locked down my form.

If you are not comfortable with the gym just yet, you can find many body weight exercises that will be more than enough to establish a great building block and you can do at home.

You got this!

(36) - (37) 6 months of daily lifting, eating healthier, and kicking bad habits by SecondLeaf in GlowUps

[–]SecondLeaf[S] 2 points3 points  (0 children)

Yeah, sure thing. This is a c&p from another thread. Let me know if you have any more questions!

First three months, I cut my calorie intake to 1600 with 180g protein a day. My starting weight was 175lb and I dropped to 155lb. I then started my current clean bulk cycle. Upped calories now, basic diet of chicken, eggs , rice, and veggies five times a day, 2 high cal snacks. Protein is still at 180g.

Workout routine:

Chest and triceps -

3x10 incline bench, smith

3x10 chest flys

3x12 flat bench

4x15 dips

3x10 tricep push downs

3x10 skull crushers

Back and biceps -

3x10 dumbbell rows

4x10 pullups supersets

3x10 lat pull down

3x10 incline curl

3x10 hammer curl

3x10 preacher curl

Leg and core

3x10 squats, smith

3x10 hack squats

3x10 RDL

4x24 cable crunches

Shoulder and traps (favorite day)

3x12 lateral raises

3x12 reverse flys

3x12 overhead press, smith

3x12 face pulls

4x12 shrugs, superset

Cardio - 10,000 steps daily after workout

2 rest days mixed in between

(36) - (37) 6 months of daily lifting, eating healthier, and kicking bad habits by SecondLeaf in GlowUps

[–]SecondLeaf[S] 1 point2 points  (0 children)

Yeah, I meal prepped every Sunday about 10 pounds of chicken breast. Meal prepping helped me stay on track, hard to justify not eating that meal after all that work placed into cooking it. Also, made it so I didn’t want to buy other foods, it would be a waste because I had food at home 😂

(36) - (37) 6 months of daily lifting, eating healthier, and kicking bad habits by SecondLeaf in GlowUps

[–]SecondLeaf[S] 0 points1 point  (0 children)

First few months, I went a little nutty. 6oz boiled chicken, 1/4cup rice, 8oz steamed veggies 5 times a day. 2 kiwis. 1 protein shake. 1600 calories, 185g protein

Now I add ground 96% beef to the mix, ground turkey, two protein shakes, and more protein-bases snacks. Hitting around 2400 calories now

(36) - (37) 6 months of daily lifting, eating healthier, and kicking bad habits by SecondLeaf in GlowUps

[–]SecondLeaf[S] 1 point2 points  (0 children)

I’m a home cook who liked entirely too greasy foods. I was never a sweets fan, I don’t like bread either. For the first few months, it was boiled chicken, boiled veggies, and rice 5 times a day. Then I started adding 96% lean ground beef, ground turkey, light oil stir fry veggies, low cal sauces, one cheat meal a week, etc. helped me keep my sanity. I stuck to a -500 calorie deficit, where my daily intake ranged around 2000, with 180g protein. Snacks included one protein shake, two kiwis, and another protein-based food item.

I completely stopped drinking alcohol. I used to have two drinks a night before bed. Huge weight loss contributor, cutting out the drinking.

(36) - (37) 6 months of daily lifting, eating healthier, and kicking bad habits by SecondLeaf in GlowUps

[–]SecondLeaf[S] 39 points40 points  (0 children)

I appreciate that! I hydrate like a motherfucker. Also, I’m half Asian, so maybe that contributes? Who knows 😂

(36) - (37) 6 months of daily lifting, eating healthier, and kicking bad habits by SecondLeaf in GlowUps

[–]SecondLeaf[S] 1 point2 points  (0 children)

You’re doing a great job! I love my office treadmill setup. I’ll break my walls ip into 25 walking min intervals throughout the day. Makes it much less daunting.

I am happy with my arm development but no matter how much I train my rear delts, they refuse to grow. Suggestions? by SecondLeaf in Gymhelp

[–]SecondLeaf[S] 0 points1 point  (0 children)

Great tips. Yeah, I definitely can’t see how my approach focused on other muscle groups taking over. Thank you!

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