Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Philosophy
Consistency of course, just getting into the gym is the best place to start. I never do the same workout twice.
I try to get into the gym every day, but will often take a day off irregularly....always work at least two unrelated body parts....chest-biceps, back-triceps, shoulders-squats.....rinse and repeat.
Almost all exercises are super-setted....i.e...Bench Press followed immediately by bicep curls...short rest..repeat at least four sets 8-12 reps with the last two reps really being difficult to do with perfect form.
Will often tri-set with an abs exercise thrown in.
And sometimes will do a mini-circuit with two exercises for the dominant muscle group...i.e.
Bench press, db flies, bicep curl, weighted crunches....short rest....repeat.
I find this ramps up my cardio, keeps me focused, and gets me through my routine in usually less than 45 minutes.
I haven’t done steady state cardio for almost six months...and before that I would do intense intervals 30-45 seconds full bore...one minute recovery....but 30 minutes on a treadmill or anything is death to me...get so bored I start dreading going to the gym...which seemed counter-productive! To say the least!
So I tried to come up with a way to incorporate cardio into strength training that would not compromise muscle building...did I do that? Well...I'll let you be the judge of that. I'm not huge, but the almost 180 pounds sits right on my frame, clothes fit better than they ever have, and when I take off my shirt, there is something to show, and I'm not self-conscious about my love handles, which are smaller, but still a little there.
I don't really work legs.....being a former fatty, I think they got a got workout for years hauling that big ass around. I just walk by a leg machine and they get bigger. I do squats religiously, (no dad ass here!) and deadlifts, so the legs ARE getting worked, just not as part of any dedicated 'leg day'.
That's about it...I'm always scouting for new exercises, but pretty much base ALL my workouts on compound lifts, usually free weights, but depending on how the shoulder is feeling sometimes use the machines.
My Nutrition Philosophy View My Full Nutrition Philosophy
Always have a great breakfast, eggs or granola, protein lunch, good dinner, no white food, whole grain everything.
Every few days I will just have a protein shake or PowerBar for lunch...and an apple.
Dinner is pretty much what is offered up, my wife gets home first and loves to cook and try new recipes, which are usually healthy, protein based, and hard not to eat two helpings!
Always have fresh organic nuts, mostly almonds for snacks,
My go-to breakfast is a slice of 12 grain toast, smeared with a half or less of an avocado, sliced organic tomato, and topped with 2 scrambled eggs (or one egg and extra egg white) folded over some sharp cheddar and placed on top of the tomatoes. Yum!
Alternate is organic granola and fresh berries. Weekends are a big 3 egg scramble with tons of veggies and bacon on the side, and one slice of peanut butter toast...usually eat that late in the morning, got to the gym around noon, have a big shake right after...no lunch but a good supper.
Have a glass or two of red wine most nights.
Desserts very rare...sometimes berries and yoghurt...sometimes a little ice cream.
My Supplement Philosophy View My Full Supplement Philosophy
Supps work for me....timing is essential.
Protein shakes right after workout of course, and right before going to bed.
Good pre-workout...cycle them, because I get used to them fast.
Cycle fat loss supps every now and then.