u/Icy_Egg5261

I ate whatever on my first year of lifting. I've been consistent and doing mostly PPL x PPL pretty much the whole year, my weight was 187lbs. That time. Then this feb I tried to weigh all my food intake. Also shifted working out 5x a week, plus zone 2 cardio every after workout sessions. 1900 is my deficit up until now. NGL, I do not eat super clean still. Sometimes I eat whatever but im trying always not to go Overboard on binging. Im not a competitive body builder, I still try to enjoy food and life.

Current Calorie Deficit is 1900cal a day.

My Current Workout Split:

Mon: Active Recovery(zone 2 cardio and abs)
Tue: PUSH+Zone 2 cardio
Wed: PULL+abs and Zone 2 cardio
Thu: LEG Day (heavy)
Friday: active rest day or complete recovery
Sat: PUSH+Zone 2 cardio
Sun: PULL+Zone 2 cardio

I only do 1 leg day a week because of my bad knees, so I push myself extra hard during my leg day.

This is what I do on leg day:

1. Leg extension 3 sets to failure.
2. Smith machine squats, full range of motion(ass to grass) proper and eccentric, 3 sets to failure. Last set is back off set(meaning, slightly lighter than the previous top set).
3. RDL or SLDL 2 sets to failure.
4. Hamstring Curl 2 sets to failure.
5. Sumo squats, 3x12

First year was trial and error. Almost 4 months now on a calorie deficit. Realization: it takes time to grow muscle if you're natty. Never compare your physique sa mga nakikita mo online, especially ung mga nasa West. Most of them use peptides and enhancers. Enjoy your time at the gym, make it a lifestyle☺️

Current Workout split:

Mon: PUSH
Tue: PULL/Abs
Wed: LEG
Thursday: Active Rest day/Abs
Friday: PUSH
SAT: PULL
SUN: Active Rest day/Abs