BooTz_60’s BodyBlog

Now, I know I should be taking in 1g of protein per pound of body weight, I just have a hard time doing it. I have shakes, I eat lean meat, I do the right things… but I weigh 265 pounds and I have trouble getting 200 g, let alone 265 grams each day. Does anyone have any advice? For some of the bigger guys, what you do to get all the protein you need?

Ok, well for the past few months ive been back on the grind big time. I go to the gym and lift 4-5 days a week, i dont have weight goals but id like to gain lean muscle and strength while dropping body fat. I used to lift back and bis, chest and tris, etc… but I recently switched. I’m used to lifting for football so I usually lift to failure. My last set will usually take around 4-6 reps, with the exception of arms which i finish 8-10 reps on all sets

Here is my weekly routine, (anything in parenthesis are alternate exercises that i switch to every other week):

Day 1: Back and Chest
1. lat pulldowns (pullups) 4 sets
2. flat bench 4 sets
3. cable rows (row machine) 3 sets
4. incline bench (DB incline) 3-4 sets
5. straight bar rows (DB rows) 3 sets
6. dips (decline bench) 3 sets
7. dead lifts 3 sets
8. Cable crossovers Upper and lower 3 sets each
10-15 minutes of cardio (treadmill, exercise bike, or stepper)

Day 2: Bis and Tris
1. pulley pushdowns 3 sets
2. DB curls 3 sets
3. close grip bench 3 sets
4. straight bar curls (close grip straight bar/curling bar curls)3 sets
5. standing cable tricep extensions 3 sets
6. curling machine (wide grip straight bar/curling bar curls) 3 sets
7. cable kickbacks 3 sets
8. cable curls with the rope 3 sets
9. dips between benches (tricep extensions) 3 sets
10. superman curls 3 sets
10-15 minutes of cardio (treadmill, exercise bike, or stepper)

Day 3: Legs
1. Leg Press (squats) 4 sets
2. Leg Extensions 3 sets
3. Leg curls 3 sets
4. Calf raise machine (raises on squat rack) 3 sets
10-15 minutes of cardio (treadmill, exercise bike, or stepper)

Day 4: Shoulders
1. DB shoulder press 4 sets
2. Upright rows 3 sets
3. Shrugs 3 sets
4. Military press machine 3 sets
5. DB shrugs 3 sets
6. DB Front raises (cable front raises) 3 sets
7. DB side raises (cable side raises) 3 sets
10-15 minutes of cardio (treadmill, exercise bike, or stepper)

If I go on a 5th day…
Day 5: Cardio
30-60 minutes of cardio, maybe some abs