[Calogero]

Well you need to focus more on the diet and less on the gym.

Although the gym is very important, I'm going to say 80% is diet or your healthy eating habits.

Are you sure you're eating the proper foods at the proper time. Nutrition timing is very important.

My splits in the gym are this. I do cardio about 4 times a week and have just bumped up the time to cut back even more.

Chest/Biceps
Back/Triceps
Legs
OFF
Shoulders
Repeat
OFF

Focus on using more dumbbells and shooting for 3-4 sets at 12-15 reps if you're looking to cut down or personally I shoot for failing at 10-12 reps and have made plenty of success this way.

In terms of healthy eating, I shoot for a solid 2000 to about 2500 calories. It may sound like you're not getting enough calories/protein.

1800 may be to low for you right now as you don't have enough lean mass.

Eating to little calories can actually have the reverse effect on your body and immune system.

My day to day eating is as follows.

Working you legs equates to an overall 33% increase in testosterone so that's why/how you gain more muslce.


Pre-Workout (4-5am)

1 scoop BCAA’s


Post Workout (6:30ish)

Protein Shake 2 scoops Isoflex Protein
Waxy maize starch 1 scoop
10g Glutamine

Meal 1 (7:30ish)

1 cup egg whites + 1 whole egg
½ cup large flake plain oats

Meal 2 (10:15am)

1 can chunk lite tuna in water
2 tbsp salsa
1 tbsp udo’s oil

Meal 3 – (12:00pm) -

6oz. chicken breast
1-2 cups broccoli (chopped)
1 tbsp udo’s oil

Meal 4 – (2:15ishpm)

6oz. chicken breast
1-2 cups broccoli (chopped)
1 tbsp udo’s oil


Meal 5 – (6:00pm) -

6oz. chicken breast
2 cups mixed green vegetables


Meal 6 – (9:00pm) -
Time released protein shake (Qauttro)
10 almonds

OR

1 cup cottage cheese and 1/2 cup yogurt