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Posted at September 27, 2014, 4:30 pm: AGE: 20 years Height: 6 feet 1 inch Weight: 202-205 Body fat: 10.7% I first started working out my freshman year of college, so I have been going at it for about 2 years. Just this past January, I suffered a serious injury in my right knee and required surgery. It put me out for a couple months, but I have since been consistently working out for the past 3 months. I am still not able to run w/o discomfort, so my cardio is pretty limited right now. I have been working out only my right leg to get the muscle back to normal. I just did a skinfold test yesterday and it came out to 10.7%, I have never done one before. I have been keeping pretty much the same routine of weight lifting for the past 3 months, but the past 4-5 weeks or so I have been following a low calorie diet. The Diet consists of consuming around 1800 - 2000 calories a day, spaced out evenly through 6 meals. No fast food at all, mainly just some frozen dinners from Healthy Choice, whole grain cereals, skim milk, Protein shakes that consist of protein powder with strawberries banana and peanut butter, turkey sandwiches on 12 grain wheat bread as well as tuna sandwiches, and south beach diet protein breakfast bars. I realize that the calories are lower than they should be, I have been trying to cut down some of the body fat. I think I will start to consume a bit more, around 2000-2300 or so to try and gain more mass in the muscles, although I have been getting stronger and gaining some muscle mass through this diet. Supplements: ON 100% Whey Protein Gold Standard 1000mg Fish Oil Pills, 2 per day 1000mg Vitamin C pills, 1 per day Centrum Vitamin My workout is as follows: DAY 1: about 2 minutes warmup on stationary bike, followed by 12 minutes of hard cardio at a heart rate at about 140-160, 3 minutes cooldown LEGS -Leg press machine with only my right leg: 3 sets 15 reps each, weight is not know because it is number 1,2,3... But I use the 9,10,11 weights -Leg Curl with only right leg: 3 sets 15 reps, heaviest weight i can do -Leg extension oly right leg: 3 sets 15 reps, heaviest weight i can do, usually 35,40,45lbs -Calf raise machine, 4 sets 25 reps BACK -Smith machine bent over row bar, with 175lbs on it, 3 sets 11-12 reps -Smith machine bent over row bar, revesre grip 175 lbs, 3 sets 10-12 reps -Smith machine Shrugs, 175 3 sets 25 reps -Overhead Pulldown with about 140-160 lbs, alternate grip from wide grip, pull up grip, chin up grip, 3 sets 10-12 reps OR Lat pulldown machine -Row cable OR Row machine, 3 sets 10-12 reps, about 150lbs BICEPS -"Life Circuit Machine" that puts about 40 lbs +/- 5 pounds or so for each arm, 3 sets 15 -Single arm Cable Curl, 60-65lbs, 3 sets 10-14 reps -Incline OR Straight seated dumbell curls, about 30-35lbs each hand, 8-10 reps DAY 2: about 2 minutes warmup on stationary bike, followed by 12 minutes of hard cardio at a heart rate at about 140-160, 3 minutes cooldown ABS -2 Abs machines, one is based on pressure resistance, other is weight at 105-110lbs, 4 sets 25 reps (Am going to start doing more weight and about 3 sets 15 reps or so) - Incline sit ups CHEST - One day will be Bench Press, Warm up with 135lbs, then do 205lbs about 8 times, then do 185 about 8 times or so, 165 around 7 times or so / Day I dont do bench press I will do flat bench underhand dumbell press with butterfly, 3 sets 50lbs 5 reps -Decline Bench Machine, 3 sets about 8-12 reps. First set 3 plates and a 25 or 35lb. Next set 3 plates and 10lb, last set 3 plates. -Incline Dumbell Bench, 3 sets 8-10 reps 75lb, 80lb, 90lb dumbell each hand -Parallel Bar Dips, no weight added, 3 sets 10-15 reps TRICEPS -Single arm Cable tricep pull down 50-60 lbs 3 sets 10-15 reps -Both arms Cable pulldown, 80 lbs 3 sets 10-15 reps -Overhead tricep extension machine, 190-210lbs 3 sets 10-15 reps DAY 3 : REST DAY 4: SAME AS DAY 1 DAY 5: SAME AS DAY 2 DAY 6: REST DAY 7: SAME AS DAY 1 And I just continue the sequence, varying rest days, sometimes working out 4 days straight then one day rest. I realize this is a long post and a lot to read, but I figured I would let you know as much as possible to get the best advice. Thanks Original of the message was taken from http://forum.bodybuilding.com/ Replies:bump........ If it were me I'd add some of all of the following Squats Deads P... Thanks for the reply, the reason Im not doing deadlifts or squats yet ... Agreed you need those basic lifts if you are going to put on some size... Ttt if your getting slow gain or just at a plattoe. Other Topics of Body Building:Daniel Gastelu - AMP Seminar #6: Fiber Podcast.Any Boxers with advice to give? please,...reps how long on off cycle? Hangover advice.... Has anybody used 5HTP for sleep or anything else? Questions about my cheat Deserusan's Review of Joel EC stack... help a noobie out! Accelerating 5x5 picture of my stubborn fat.. tell me what is my BF Endomorph's Internet Survival Guide football Powerlifting/Strongman/Olympic lifting books? Blingo. Win prizes. Weighted Dips vs Bench or Dumbell Presses Creatine- Ethyl Ester or Monohydrate? any powerlifters in my area?? silverback vs. bigfoot A few questions... Who cooks better? Is it possible to do a full body workout using bodyweight exercises? Chicago Soccer Players Newbies to the site! Are supplements REALLY necessary?? ON 100% whey protein review clip Hilarious!! 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