Chathura – Talks To Us

Age: 19

I started after finishing my schooling, I was bored at home during the holidays and decided to join the gym. Growing up I was rather skinny and I finally decided to make a change. One of the reasons why I started was to see how far I could push my body and also to take my body beyond my furthest expectations

Weight: 172lb

Height: 5’9″

Chest Size: 42″

Waist Size: 31″

Quad Size: 24″

Calves Size: 14.8″

Biceps Size: 16″

Forearms Size: 12.5″

Diet:

Meal 1: Cup of oats, 4 egg whites and a yolk
Meal 2: Brown rice with chicken and veggies
Meal 3(Pre workout): Cup of oats, Orange juice
Meal 4: Brown rice with chicken and veggies, Protein shake
Meal 5: Brown rice with chicken and veggies
Meal 6: Almonds with protein shake

Max Deadlift: 370lb

Max BenchPress: 250lb

Max Squat: 330lb

Goals: To get a aesthetic physique, I want to be 180lbs at 7-8% bf.

Routine:
Monday – Chest
Chest –3 sets 8-12 reps- Flat dumbell press, inclined bench press, incline flys, pec flys.

Tuesday – Back
Back – 3 sets 8-12 reps- Pull ups , deadlifts , lat pull down, barbell rows

Wednesday – Shoulders
Shoulders –3 sets 8-12 reps- Overhead dumbell press, front raises, dumbell side raise, dumbell reverse curl, smith machine shrugs

Thursday – Arms
Bicep – 3 sets 8-12 reps- Standing EZ curls, incline dumbell curls, one arm preacher curls.
Triceps – 3 sets 8-12 reps- Triceps dips, Overhead dumbell extension, rope pull downs.

Friday – Legs
Legs – 3 sets 8-12 reps- Squats, Leg press machine, lying leg curl, calf raise

Supplements:

Protein
Multivitamin
Creatine
Beta alanine
Fish oil

Website: Facebook

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