Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Philosophy
Intermittent Fasting - Lean Gains - RPT
I've just began IF/LG on April 30th, 2012. Finished up my first week, working out 5 days a week, but keeping most exercises as Reverse Pyramid or SS. I've actually even seen results already.
I'm now switching fully over to RPT 3x a week. My program is as follows:
Leg Extensions 8-10x3
One set of some type of abdominals (v-ups or pikes most likely) to failure
Barbell Bench Press 5-7x3
Curl Bar or Hammer Curl 5x1 (Optional)
Barbell Squat 5-7x3
Barbell Lunges 5-7x3
Overhead Press 5-7x3
Calf Raises 8-10x2
I rest 3-5 mins per set. This is very very similar to an example routine given by Martin. Check out leangains.com for more information.
My Nutrition Philosophy View My Full Nutrition Philosophy
EAT. EAT. EAT.
Eating between 3,100 and 3,300 Cals/day Plus a half gallon of whole milk on workout days. I cycle my calories and carbs on work out and non-work out days. I also been follow IF/LG (16/8) for almost a year now. Little difficult to get all my calories in this way while I'm bulking, but it's something I've grown to enjoy its become my normal eating habit.