Since this is my first post about my bodybuilding journey, I'll just give a little background on my training first. I have been working out for about 9 years now, even though I have fallen off the wagon a couple times due to injuries and other setbacks, but have been going pretty strong for about 1 year now consistently. I've tried many different diets out, including keto, vegetarian, vegan etc. and have learned many different things about my body and what works best for me (more to come on diets later). I'm currently training to compete in the Hawaii Fit Expo next year, which is still at a date tbd, so I'm just playing it by ear until I find out at this point. As far as genetics go, I'm very upper-body dominant, so I have to absolutely kill my legs in the gym for them to keep pace with the rest of my body (I feel your pain my fellow chicken-legged friends), as well as tone down my training for other body parts.
Diet
Week 5: 3000 calories/day
40% Carbs
40% Fat
30% Protein
Right now I'm getting most of my carbs from white rice, oatmeal, and sweet potatos. I've tried brown rice a few times but it just doesn't give me the amount of energy that the higher glycemic index white rice gives me. As far as fats go, I get the majority from nuts like cashews, almonds, and walnuts, as well as avocado and grapeseed oil. Right now I'm eating more on the vegetarian side of things, with the bulk of my protein coming from tofu, morning star black bean patties, plant based protein powders, and the occasional cheat meal of salmon.
Training
Monday: chest/tris (of course)
Tuesday: bis/shoulders
Wednesday: off
Thursday: back/hamstrings
Friday: off
Saturday: quads/glutes
Sunday: abs/calves
I don't always stick to the schedule exactly, I just use it more of a guide so I can make sure I'm training the correct body parts together each week. I ALWAYS do about 20 minutes of warming up before I start exercising (I've been through enough injuries to learn my lesson), followed by about 45-60 mins of weight training and 30 minutes of cardio. I've learned through my years of training that there are certain exercises that I am not anatomically cut out to do like squats due to my extraordinarily long femurs, so I just find alternate exercises such as leg press or hack squat to fill the gap. Another painful lesson I've been taught is that sometimes when you are feeling something is wrong with a certain body part, it is best to immediately stop training it, rest and recover it through stretching, mobility training, and light resistance band training for a couple weeks, and then slowly start working back up to where you were before. Remember, fitness is a marathon, not a sprint, so make sure you take your time and do it the right way, and the non-lazy way. If you want to know more about me & my training, or just have questions about fitness in general comment below and I'll get back to you as soon as possible. Thanks!