Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Philosophy
So I generally go with whatever works for you, go with that. In my experience with lifting in the past I've done almost every routine.I suggest everyone play around and see what works best for themselves. It will take some time and trial and error but once you find that sweet spot it's worth it. What weekly routine has given me the best results is each body part isolated on it's own day.I do not believe that workouting out past 90 minutes is very effective. Cortisol levels sky rocket and test levels drop after the 90 minute mark, according to personal research I've done.
Recently I've made a few tweaks to my own routine
day 1 legs,
day 2 chest.
day 3 back ( some debate on doing these on leg day however i feel my leg workout gets too long. plus you hit your lower back and lats with deads anyways.)
Day 4 shoulders/traps ( I use to do traps however i feel it's better suited with shoulders.)
day 5 arms. day 6 cardio.
day 7 rest.
May not seem like much however It's made big improvements on my lifts and allows me to lift a little heavier due to muscles utelized not being fatgues to workouts from days prior.
also on a quick note I change my routine every week. So if i started with uppper chest 1 week. I'll start with lower the next. if on week one I did barbell, week two I'll do dumbbell. Generally I do higher volume workouts due to previous injury however I've been starting to lift heavier as I've been feeling more comfident and comfortable lifting heavier weight. I want to keep my muscles guessing and growing
This is what works for me, It's not for everyone but if you are at a plateau maybe try it out and see if it works for you.
My Nutrition Philosophy View My Full Nutrition Philosophy
eat less more often
for my nutrition program it's simple. keep your metabolism going all day long. I try to eat every 2-3 hours and have well balanced meals. I use to not eat carbs after 3pm however after more research discovered that was not the right approach for my goals. I want to hold onto as much weight as possible while I lose fat. I use to believe if you ate too late then your body would store fat, however I decided to do more research after I kept raiding the fridge in the middle of the night. I was so afraid of storing fat I forgot to give my body enough nurients throught the day. As long as I keep my fat intake low and my protein higher than my carbs I will reach my goals.
Really It's more of what you eat. I've changed the way I shop for food, looking for lean ground beef instead of the fatty ground beef. It's more expensive however My fitness goals are worth the coin. I also tend to shop for grass fed beef and bison.
Typically my meat of choice is chicken as long as it's boneless and skinless. It's extremely lean and healthy for you.
My carbs are generally sweet potatoes during my night meals and oatmeal in the morning. I do add a teaspoon of brown sugar as well as cinnamon to my oatmeal.
Most important meals are breakfast and post workout so I make sure they're completely balanced.
For breakfast I typically have 1 whole egg with 4 egg whites with the oatmeal. Sometimes I switch it up and have a whole wheat waffle with almond butter and a tad bit of syrup in place of oatmeal. I do normally have a half cup of berries for the antioxidant purposes as well and sometimes yogurt. I have also made some protein smoothies as well however I like having more complex carbs in the morning than sugar from fruit.
Post workout I always have a protein shake but i bring my pre made meal and have it immediately after. A typical post workout meal for me would be Chicken breast, sweet potatoe, broccoli, and some extra virgin olive oil on chicken and broccoli.
I have my protein, carbs, and EFA's after my workout.
My Supplement Philosophy View My Full Supplement Philosophy
it depends on my short term goal.
just trying a few different brands seeing what i like.
My Motivation Philosophy View My Full Motivation Philosophy
My motivation is myself. I want to get back to looking the way I USE to. I was in a bad car accident and I really let it effect my life much more than I should have. Instead of trying to make my situation better I made it worse. So my motivation is to never go back to that place again and to move forward in my life and grow in all aspects.
at times when i need a little pick me up i listen to ET
So I generally go with whatever works for you, go with that. In my experience with lifting in the past I've done almost every routine.I suggest everyone play around and see what works best for themselves. It will take some time and trial and error but once you find that sweet spot it's worth it. What weekly routine has given me the best results is each body part isolated on it's own day.I do not believe that workouting out past 90 minutes is very effective. Cortisol levels sky rocket and test...Go to workout program