Heya everyone. Im new to the forums. Just wanted to know if im doing the right things.
Im 18 5"9 about 70kg trying to get my abs back after a bulk that went wrong. Put on 12lbs in a month and only 7-8 lbs of that was muscle. Didnt feel good about myself any more so i decided to cut eventhough i havent reached the size i wanted.
I seem to read something new each day on training and find myself constantly changing from routine to routine which i think is where my problem lies.
Basically im aiming for the lean mens health cover model look basically what some people would call bicep boys.
My ideal physique is that of rambo in rambo 3. His training was crazy and he probably juiced but thats what id like to achieve someday All natural of course.
My diet is fantastic as im doing a bsc in science specialising in nutrition so that isnt a problem.
The routine i am currently doing is a Pull/push/legs centered around the major lifts. Lifting heavy and low reps. Constantly trying to increase reps and weight once the upper limit of the rep range is reached.
Push day is :
Flat bench : 5x 3-5 reps
Incline DB bench 5x 3-6 reps
Military press 5x5 reps
Close grip bench 5x5 reps
WG Chins 5x3-5
Bent over DB rows 5x3-5
Bicep curls 5x3-5 reps
Front squats 5x3-5
Calf raises 3x12
I think my rep ranges are a little low for some exercises. I dont know whether to work on a 3 day split or double it so that i do a max effort day and a repetition day. Then working 6 days per week but only 3 heavy days.
So it would evolve to:
Mon:Max effort pull
Tue:Repetition effort Push
Sat Repetition effort:Legs
With cardio being a spinning class twice per week 90 mins total. And guerilla cardio twice per week. A
Any help would be fantastic,
Last edited by JRX; 03-23-2006 at 10:00 AM.
What the hell is guerilla cardio?
And would you mind describing your diet - I'm curious what a BSc in science specialising in nutrition eats.
Just general terms - calories, deficit you're running for your cut, grams of protein, carb and fat, and your LBM. And any other aspects, like if you're timing macronutrients and any supplements you might be taking.
Yeah no problems. Well im keeping my carbs circa 100-200 g per day and 200-around 250 on training days (the additional pre and post workout), Protein is at between 200 and 250g . Typical diet looks like this:
Breakfast: 50g oats, apple, 1 1/2 scoops on 100% whey
Snack: either 2 scoops caesin protien powder with a low gi fruit or some sort of lean protien to the same values.
Lunch: Low ish carbs: 150-200g chicken/turkey/tuna, with salad and maybe slice of rye bread or basmati rice to similar macronutrient values.
Snack/pre workout: 30g oats, 8-10 egg whites or tin tuna
Pwo: Whey in water
PPWO: 50g basmati rice or other starchy carb similar ratios, with 150g lean protein, and lots veg.
Pre bed: Cottage cheese with 20ml flax oil
Well just started BSc so i wouldnt call myself qualified i just read alot.
BTw nice job on the cut there.
Guerilla cardio is basically interval training but with shorter rest periods eg
4 mins warmup
20secs all out
10 secs recovery
Repeat for 4 mins
Cooldown 4 mins.
Try it sometime its a killer.
Supplements are Multi vit, fish oil, whey protein.
Defeceit is approx 500 cals below maintainance atm should be getting 2300 around to maintain and im coming in today which is a non weight training day at around 1800.
Trouble is im not at the size i want. So really i just want to get down to circa 8% bodyfat and then slowly add mass, basically keeping my abs. Not really bothered about a time frame as id rather stay lean.
Thanks for any help
Last edited by JRX; 03-23-2006 at 10:17 AM.
As for the 6 day routine i was thinking of hitting heavy like your routine at the top of the forum for some exercises i.e 5x5 protocol. Then for the others 3x8-12 throw in a few isolation exercises also to prevent any imbalances. Basically a variation upon yours. But with the push pull legs split as i like hitting legs on theyre own. Or should i incorperate them into the push pull?? Like your routine?? if i did the 6 day split i could scrap some of the cardio and get building some muscle. Is one rest day per week enough though??
Ah, it's HIIT. I do that when I cut. Yeah, it's brutal as hell. But it's over quickly. You're carb/calorie cycling. Same thing I do, and it looks like you're running about a 20% deficit - aggresive, but should work great.
So nice to have a new board member who knows what he's doing.
You're not going to build any muscle running a 20% deficit - try my four day, do HIIT after upper days OR on separate days ( I did it after upper days last cut, so I got 3 days rest) and did a little ss cardio on some of the off-days (I'm talking a half hour walk). It basically felt like active recovery that bought me an extra tablespoon of natty PB.
Yeah i really liked the look of your routine incorperates everything including training 2x per week getting out of the weider principles.
Yeah i have researched a lot its just im not consistant with my routines i somehow have add with routines and want to customise everything. whereas if id have just focused on getting another 20kg onto my bench and other lifts id be in a much better position.
So how do you think i should approach the lean bulking (if there is such a thing). I was thinking continue with lower carbs on my off days and all times exept mornings and workout time. Then slowly introduce say 100 cals per week onto training days postworkout such as more basmati rice or a dex/maltrodextrin mix pwo. Then add cals to the rest of my meals as i progress.
Ive just redone my diet calculations and it works out at 2700 for maintainance. I think my cals may be a little on the low side, might just up my fats a little as i need more in my diet as it is.
Lean bulking is something teh Lyle disussed somewhere. I'll try to dig it up.
AH thanks a bunch ill search on here too. Thanks built.
Cant find the info anywhere. Did you find it built??
No - but the basic premise hinges upon keeping carbs low until the post workout period, switching from an IR to an insulin sensitive state around the time when you make carbs available. Nothing revolutionary, basically CKD-ish.
Just as i thought. Trouble is i love my breakfast carbs lol.
Built ive decided to go with bill starrs 5x5 seen some fantastic reports on that routine. Really basic nice periodisation full plan to keep me occupied for months on end hehe.
Thanks for the help.
Feeling pretty good today just had a little cheat my fun singapore style chinese, nicked a bit of my mums, and 2 chips.
I find a few little cheats keep me sane.
Mmm... Chinese. Not sure what Singapore style means, but I'm more than sure I'd like it!
Let me know how the 5x5 works for you. I'll be following your log.