Ive lurked for awhile, asked a few questions hear and there, spent time on other boards. I think I need to start a journal on here.
Im not a beginner, but I have not learned all that I should know for my years training. Ive trained for over 20 years but not very well. I did what most did and never worried about weather it was right for me. I also never cared what I ate. So I gained up to 205lbs at maybe 25 to 30% fat with no strength gains for the 8 or 9 years that I flopped about. Once all was said and done, I had no real strength left.
For the past 6 years or so Ive been working on losing weight and fat. Started lifting again. Ive been pretty clean with my diet for the last full year. Been using some routines for about 8 weeks, resting for 2 and going on a different routine over this past year. I have learned quite a bit.
I had been doing a full body 3 times a week. Seemed good but has not produced the results. Did mostly compounds. Squats, DL, pull ups, rows, bench, shrug, curls, tricep extensions, over head press, lateral raise. Not all at once, but I had a workout A then a B workout I did like, A,B,A then B,A,B and so on.
My choice of a new routine to start will be for hypertrophy mostly. I will work out 2 days on, one off, 2 days on, weekend off. Repeat. Reps will be in the 6 to 12 range. Sets to be determined. Cals will be around 2200 to 2400 with macros of 45c 20f 35p. Still want to focus on compounds and alternate exercises on each 2 day on.
I ended a cut in mid summer at 135 @ around 12 to 15% BF.
Im on bulk right now, although I have gotten sloppy. Too much body fat. Im around 18 to 20% im sure. Added 2 inches to waist, but hardly anything to chest, arms and such.
Any ideas that will help me to design a good program?