[Anton Galsgaard]

Hi anton

2 days on 1 day off sounds sensible.

A few points based on the above,

Push 1 – you have to back to back lateral raise movements. I would maybe move lying lateral raise higher to maybe the first exercise and leave machine lateral where it is

Push 2 – you have reverse pec deck fly twice, what’s the reason for this? You also have preacher db curl is this because you need more volume for biceps?

I see

Yea so i was thinking for push 2 i would add biceps and REAR delts.

And on pull 2 and legs 2 i would add triceps and lateral delts

To hot everything more frequent. Idk if it matters or not tbh

[Anton Galsgaard]

Thanks. I just really want to focus on my shoulders and triceps more

[Anton Galsgaard]

Okay thanks. I have tired to put more lateral raise, rear delt, bicep and tricep into the push and pull sessions is it generally a problem? Or can I stick with it?

[Anton Galsgaard]

My diet looks like this rn is there anything you would change?

200g protein
227g carbs
83g fat
25 g fiber
2535 cal

Morning
5 eggs
30g cheddar cheese

Pre workout
110g oats
10g almond butter
400 ml milk
100g banana

Post workout
2 tortillas
200g chicken breast
40g cheddar cheese
Salsa 50g

Dinner
40g avocado
125g lean ground beef 3-8 % fat
125g rice
150g pineapple

[Anton Galsgaard]

Alright thanks

[Anton Galsgaard]

So i found out i maintain my weight on 3000 calories while i have been eating 3000 calories i have also been taking 20g of creatine everyday for 1 week is it too much. Also should i be focusing on getting 10k steps a day or only the 5×15 zone 2 cardio?

[Anton Galsgaard]

Right thats true Thanks

[Anton Galsgaard]

What do u think my fat % is?

[Anton Galsgaard]

I have dieted before and got pretty shredded but I did it very aggressively so yeah I kinda wanna do a slower approach without losing muscle. If I end up losing 1kg and keep training up, I probably won’t lose that much muscle?

[Anton Galsgaard]

I tbh dont know what my calories are anymore I just got home from USA where I ate so much junk.

I just looked at the diet calculator in here and it said on training days I have to eat 3200 calories and on rest 2800