The Escapist Forums

About myself:

30m, 5'2", 145lbs. Been doing some home workouts as well as running around the neighborhood, but decided it wasn't good enough so I've been going to gym for the past 8 months. Definitely see some progress, but definitely could lose some roundness around belly.

Goal:
My goal is to achieve that cut/aesthetical look; Good tones around body, abs clearly shown.

Here's how I look now:


And this is the look I am aiming for:
lean_muscular_muscle_body_fat_abs_main.jpg

I plan to bulk after this.

Diet & Lifestyle:

I do intermediate fasting, where I don't eat from 8 pm the previous night to 12 pm the next day. When I'm "allowed to eat", I eat a lot of rice (I come from Korean household), but I always make sure to take small portion of rice and eat more of side dishes consisting of veggies and protein. Sometimes I have pasta as well, but I always try to have it with more veggies and proteins and less on the pasta noodles itself.

For protein, I try to consume at least 100g each day, with a help of whey protein during workout and beef jerky as snacks. Always make sure to get at least 1 serving of fruits each day.

Currently working as a remote Data Analyst, I find myself sitting down for the majority of the day. I tried to get up and walk around the house a lot, or take my dog out for a walk. I drink water frequently, around 6-7 cups a day, not counting the water I chug down during workouts.

When it comes to sleep, I always make sure to get 7-8 hours of sleep each night.

Workout routine:
Here's how my weekly workout looks like. Keep in mind that I always start with 5 min of dynamic cardio warm up, and end with 15 min of swimming. Also, for abs rollout and side abs rollout, they switch every other day each week. So for one week I do them Mon, Wed, Fri, and in the week after that I do them on Tues and Thurs
Mon (4 sets ea)Tues (4 sets ea)Wed (3 sets ea)Thur (4 sets ea)Fri (4 sets ea)
Total: ~72 min
Ab rollout x20
1 min rest
Lat pull-downs x12
2 min rest
Ab rollout x20
1 min rest
Bench Press x8
2 min rest
Ab rollout x20
1 min rest
Side ab rollout x20
1 min rest
One-arm cable rows x10
1 min rest
Side ab rollout x20
1 min rest
Incline dumbbell press x10
1 min rest
Side ab rollout x20
1 min rest
Chest Dips x10 1 min restPull ups x12
2 min rest
Crunches x20
1 min rest
reverse chest fly x12
1 min rest
Pull ups x12
2 min rest
Bench Press
x8
2 min rest
One-arm dumbbell row x12
1 min rest
Plank 30 sec
30 sec rest
arnold raises x12
1 min rest
one-arm cable row x10
1 min rest
Incline dumbbell press x12
1 min rest
Barbell curl x10
1 min rest
Side plank 30 sec
30 sec rest
Side lat raises x12
1 min rest
Barbell curl x10
1 min rest
Chest fly x12
2 min rest
Concentration curls x12
1 min rest
Heel touches x20 (each side)
1 min rest
One arm reverse fly x12
1 min rest
Concentration curls x12
1 min rest
arnold raises x12
1 min rest
Hammer curls x12
1 min rest
Bicycle crunches x20 (each side)
1 min rest
Triceps rope pushdown x10
1 min rest
Hammer curls x12
1 min rest
One arm reverse fly x12
1 min rest
EZ bar reverse curl x10
1 min rest
Dumbbell side obliques x16
1 min rest
Dips x12
1 min rest
EZ bar reverse curl x10
1 min rest
Triceps rope pushdown x10
1 min rest
Weighted squats x10
2 min rest
Hanging leg raises x20
1 min rest
Reverse wrist curl and Wrist curl x12
1 min rest
Weighted squats x10
2 min rest
one-arm dumbbell Tricep extension x12
1 min rest
Calf raises x12
1 min rest
Deadlift x 10
2 min rest
Reverse wrist curl and Wrist curl x12
1 min rest
Calf raises x12
1 min rest
Leg curls x10
1 min rest

As for how much I lift, I usually try make the last set barely completable. I.E. For bench press, squats, and deadlifts I start with 135 lbs and the max load I can do is 165 lbs. When I'm at 165 lbs, that last lift I have to really push it.

One day of the week is dedicated to abs, as I believe (at least until now) it's a great balance to give other muscles groups a rest