Following My First Year Diet & Training | 4,000 CALORIES + FREE Beginners Full Body Program

In today’s video I go way way back to when my lifting journey started, in 2013. Like most people when they first start out, I didn’t know much. So I decided to follow a day of my diet and training that I logged back in my journal. Throughout the video I talk about the do’s and don’ts as well as how I would do it differently now!

The day consisted of a 4,000 calorie diet with TONS of protein as well as an insane leg workout that came out to 27 sets. Potentially some unplanned donuts were consumed in the process too 🙂

To help get you started, I put together a 3 day/ week full body routine that I wish I could go back and follow:

Day 1
– Squat 4×5-8
– Bench Press 4×5-8
– Pendlay Row 4×5-8
– Lateral Raise 3×12-15
– Lat Pulldown 3×10-12
– Barbell Curl (superset) Skull Crusher 3×10-12

Day 2
– Deadlift variation of choice 4×5-8
– Standing Press 4×5-8
– Chest Supported Row 3×10-12
– Incline DB Press 3×10-12
– Shrugs 3×10-12
– Tricep Pushdown 3×12-15

Day 3
– Squat 4×5-8
– Close Grip Bench Press 3×8-10
– Pendlay Row 4×5-8
– Reverse Pec Dec 3×12-15
– Neutral Grip Pulldown 3×10-12
– Incline DB Curl 3×12-15

**Standard linear progression scheme**
** Rest day between workout days- Typical workout split (Monday/ Wednesday/ Friday)**

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Music-
Sneaky Snitch by Kevin MacLeod https://incompetech.com/
Promoted by MrSnooze https://youtu.be/I2m1h0ALpY4
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