I've been going to the gym consistently for about 5 months now and have seen some progress but it's been very slow. I'm about 5'10" 165 lbs but would like to put on at least another 10 pounds because I've always looked skinny.
My split for the past 5 months has been Push / Pull / Legs and I'll throw in core or cardio with Legs. I've been keeping progressive overload in mind and training hard, but I still haven't gained much mass. This makes me think I need to improve my diet and protein intake. Right now it's pretty much whatever sandwiches my team gets for lunch and then chipotle bowls for dinner.
Could use some advice here on how I can either improve my workouts in the gym or if my training is fine then how can I find ways to eat more.
If you’re working out 3x a week, doing compounds, and not gaining weight, this is must be a eating/calorie issue.
You can google whatever macro website to see how many calories you should be eating. To help hit that target, or go over if dirty/clean bulking, I just recommend a protein shake of
protein powder, fruits, milk (any kind), peanut butter, and maybe oatmeal. Adjust portions depending on how many calories you need
it is exponentially easier to chug protein shake down after dinner than it is to eat 2x dinners, even though calories may be the same
I've tried the push / pull / legs split before and I like it for more of a cut, wiry, lean look.
For mass, I would try chest / back / shoulders / legs all separate (tris w/ chest and bis w/ back). For me at least that allows me to focus on one muscle group and really getting a full session on each. If you are looking to go 5-6 days a week, then do chest twice and either back or legs twice. Shoulders will be hit on back days as well when working upper back muscles.
To build mass overall, I'd really stress focusing on high volume, low rep work (4 - 8 reps per set, 4 sets per exercise). This doesn't mean that the sets should be easier, you should be choosing weights that make it hard to complete those lower amount of reps (with good form). I tend to avoid super sets when gaining mass, unless working in core exercises between sets which is always acceptable. Also, as an overarching idea, focus on being slow & steady in the "load" action in the exercise, and exploding when actually pushing the weight. For example, on dumbbell chest press, lower the weights to your chest to a 3 count and then explode when pushing back up, and repeat.
All this being said, I have not been strictly focused on "mass" since I was a meathead freshman in college and believe that focusing on attaining a leaner, athletic, more cut build is more aesthetic to the ladies and also healthier overall.
ps creatine is a miracle supplement with virtually zero downsides if taken correctly.
Good luck king
I appreciate it. this is super helpful
how do we take creatine correctly?
Taking correct dosages at right time (usually before or after workout), and cycling on and off. Also drinking plenty of water.
I am guilty of not cycling correctly but still an awesome supplement that 95% of users see fantastic results from.
A quick Google search will provide a lot better commentary than I am providing
I started lifting at around 150-155 lbs (6'1" at start, havent grown meaningfully since) and am now at 193 lbs. At my biggest I was around 197, but found it hard to sustain that weight. My number one tip would be eat way more than you ever have before. The trick here is you need to eat clean. So eat regularly, but ensure the meats you are eating are chicken (never fried), turkey, elk or other very lean meats. I eat 5-7 times a day, with some meals being as small as a protein bar and others being as big as 6 eggs and 4 sausage links. Never skip breakfast and limit your drinking. You need to literally grow your stomach at first which is not a pleasant process. Track your calories and start to try and increase them 100-200 per week until you experience meaningful weight increases. Figure out what meals you can make in <20 minutes and cook in bulk. Research healthy meal options and this will alleviate the potential issue of not eating enough. Try and eat 4 semi significant meals a day (I do two dinners, 4 PM and 9 PM) if you want to gain weight fast.
If you think your workouts could be contributing to the issue, Id recommend switching to a powerlifting schedule. I got bored of standard push pull splits and switched to powerlifting because I wanted to see how strong I could get and inadvertently got bigger than I ever intended. I have since outgrown all the clothing I bought when I was 180-185. Powerlifting is the fastest way I know to truly increase size, especially if you feel you have plateaued. Lastly, you can cut out the cardio so long as you are getting good strength and conditioning workouts in on a routine basis. Through strength training you will continue to cut fat without having to eat even more.
How many days are you training and for how long? It does take a while to put on 10lbs of lean muscle mass.
I go at least 5 days a week, usually 6. I'll do 2 exercises per muscle group and my workouts are typically around 50 minutes. For a pull day for example I'll do; dumbbell bench press, cable flies, dumbbell shoulder press, dumbbell lateral raises, tricep push downs, and skull crushers.
Push day*
This is simply not enough volume on any one muscle group to grow muscle at the rate you want to see. If you are going 5 days a week - I would do 1-2 muscle group per day. I have never found push pull to be particularly useful method of training.
I would say that a typical chest day should look like:
Bench-5x5 with a burnout set
Incline (3x10 or 5x5)
Cable/machine flys (3x10-12)
Front raises (3x10)
Some form of dumbbell press (3x10) - Lighterweight focusing on extension
2 ab exercises.
This thread is so wrong - Most of the results come from pushing heavy weight in combo with eating protein.
Push/Pull/Legs is decent but it sounds like you need more volume. I'd recommend 16 sets per workout but optimally more like 20
This is one of my favorite splits that I used years ago when I was trying to add size:
Day 1: Legs - Deadlifts, Squats, Db Romanians, Leg Curl/Calf press (super set)
Day 2: Chest - Db flat, Db incline, Db fly, Seated chest press, push ups (max)
Day 3: Rest
Day 4: Back - Pull ups, Lat pull down, bb bent over row, Seated cable row, Db bent over row
Day 5: Shoulders & Abs - Seated Db press, Db lateral raises, Db front raises, Leg/knee lifts, V ups or chair sit-ups (you can super set these)
Day 6: Arms - Rope or V bar press down, Single arm reverse grip press downs, Dips, Db curls, Db Hammer Curls (You can super set these)
Day 7: Rest
4 sets 8-12 reps, except days 5 & 6, can probably do 5 sets on those days. Max reps on all bodyweight or ab movements. 60 seconds or less rest between sets
Start with a warm up. I usually did 5 mins on treadmill at incline 10 or stair master at 7+ along with a 5 min mobility flow after the workout. Total time in the gym should be about 75 minutes. Don't sleep on the mobility or stretching, especially if you are training weights 5 days a week consistently. De load weeks are important too. I trained pretty heavy years ago, until I was a few years out of ug. I spend a lot of time doing PT work to nurture injuries I've picked up over the years
These days I do something like:
Day 1 - Cardio (Usually biking for me) followed by yoga/mobility & core work
Day 2 - Legs
Day 3 - Chest/Shoulders/Triceps
Day 4 - Back/Biceps
Day 5 - Rest
Day 6 - Cardio (repeat Day 1)
Day 7 - Rest
Weights here are higher volume, more like 24-28 sets vs the 20 in the previous split. Total time is 60-75 minutes due to super sets. Try to keep cardio days to 45 minutes no more than 60 but if I have the time I'll go for a longer ride
This is still a great split for someone who is new to the gym, or even to rotate to after the heavier split above
First thing you should do is check what your maintenance calories are, track your calories for a week or 2 and see how your weight changes.
When you know your maintenance calories, eat more than that, how much more depends on how fast your wanna gain. I would always advice to clean bulk, so not to big a surplus, you dont need it to gain muscle. Protein should be 1 gram a pound of bodyweight at a minimum.
Check your excercise selection and your form, most people have pretty terrible form in my experience seeing other people in the gym. Great resources on youtube like Meadows, hypertrophy coach, Mike van Wyk.
Make sure you train hard and keep a journal of your lifts, progressive overload.
You could also skip the cardio if you are focused on gaining mass.
I don't know how many days you lift but maybe you should add some extra days and try to train each muscle group twice a week.
Thanks for the tips. the reason I throw cardio in is because I carry some belly fat even though I'm relatively skinny. Dont want to be in a calorie deficit tho because I still want to gain mass and take advantage of the newby gain stage.
if you are skinnyfat you could try to maingain since you are at the newby stage, build muscle and lose fat at the same time by eating at your caloric maintenance. if you are eating in a surplus, you will not lose fat even if you do cardio.
Another way you could approach it, is to get really lean, lose the belly fat and than do a clean bulk. Or you start clean bulking right away and accept that you are gonna gain some fat also besides muscle mass and do a cut after 3 months or something and repeat.
I would focus on superset weight exercises and then jump rope or sprinting in between sets. Kickboxing if you have bags at your gym.
Try to work out for longer than 50 minutes if you can and make sure you’re getting good sleep. If you want to look super ripped, it’s going to take training time.
Data is very useful to have and I’d recommend getting a watch that tracks calories on the wrist. I wear a chest HR strap during workouts as it is more accurate - it connects to the watch.
I like a good pre workout (Nitraflex Watermelon) and for longer workouts use 100mg Caffeine Clif Gels - Double Expresso (on Amazon).
Went from 62kg at 1,82m to 83kg over 2y using this split: alternated between 3x and 4x a week, splitting as:
Monday - back, biceps, Wednesday - legs, belly, Friday - chest, triceps
During strength phase HIT (1-2 warm up sets, then 2-3 with 5-8 max reps, keeping it at 1h, eating 3-4 meals a day (didn’t care too much about it as I’m skinny), protein shake after dinner usually, banana right after training. Amounts grew as I forced myself (pre cooking vegetables and then add some fish or chicken in the evening, red meat during lunch, salad is great too as you can make big bowls), to eat and gain as much as I can, as above said, powerlifting like helped a ton. Once a week cheat day.
During defining phase 4x a week for 30-45min, splitting as:
Monday: legs, Tuesday - back, Thursday - chest, Friday - belly / arms a bit. Usually 1 warm up set, then 3-4 sets a 15-20 reps, depending on body part and exercise (deadlift still 1-5 for the feeling, bench/squad adjusted)
You can also try to vary the speed of exercises. For example, I try all pull ones with an equally slow movement to keep the tension, while making the push ones like quick push (1s) and then dropping it slowly (3-4s), when I go to “normal” tempo some time later, the weights feel much lighter and you can lift more like this, reinforce it on the slow ones and repeat
I believe you're complicating it too much. From what you're describing as your experience and goals, I would do Stronglifts 5x5 for at least a year and skip the cardio. Maybe walk on a treadmill with a weighted vest or do some farmer's walks for General Physical Preparedness (G.P.P.) and eat your macros. You will get stronger and reach your goals. You can focus on aesthetics and cutting once you build some muscle and have a solid base of strength. It's a marathon, not a sprint.
Since you're on the go I would invest in canned sardines like this:
That will give you a quick 18g of Protein and you can eat it straight from the can. It will also give you your Omega 3s, and it won't give you the mercury that Tuna has.
Freeze dried egg whites will let you take it on the go
I like Ladder Protein packets (a bit more pricey but good quality that you can take with you. It's better than muscle milk that you buy at the convenience store. Endorsed and owned by Arnold Schwarzenegger and Lebron James probably adds to the price, but I'll pay the extra for the packets. They sometimes have a student discount for the students.)
Canned Kidney beans (Good replacement for beef)
Minute Rice cups
Oatmeal (you can throw freeze dried egg whites in the oatmeal for the extra protein and it's flavorless)
Have your chicken breast prepared at home
Cottage Cheese for bed (slow digesting protein)
Avocados (at home for more fats)
Almond Butter and Jelly sandwiches with Ezekiel Bread
Extra Virgin Olive Oil and Coconut Oil for extra calories and fats (moderately)
The hardest part is really eating while on the go in banking.
Thanks for the meal advice, appreciate it, mate.I just went by the recommendation of friends back then when I started and went for the split after 3-4 months of basic training, slowly starting. Eating was definitely the hardest part in gaining weight. After the initial phase I just tried what works best for me and found most success with this. Overall been lifting for 4-5y, then called it a day as I didn’t feel that hungry anymore and other sports seemed more appealing. 5x5 was really nice too though, just couldn't push as much as with HIT with it but definitely was a good experience.
A lot of people have mentioned upping your protein, which is 100% true. To be more specific, aim for 0.7-1.3g/lb of body weight you have (per academic studies). To avoid getting fat in this process, it helps to target lean protein sources like chicken breast and whey protein.
Also, PPL has been shown to be inferior in academic studies when compared to other programs like full body (look up the latest research related to "muscle protein synthesis"). You can get good gains on PPL sure, but hitting full body the same amount of times a week would be optimal b/c you hit the same muscle groups more times per week.
Don't discount your "RPE" either (rate of perceived exhaustion). In other words, don't be that guy who reps 4 sets of 10, doesn't sweat, then calls it a day. If you're not red in the face and breathing hard (while maintaining form!), you're not pushing yourself hard enough.
Almost all of your results from lifting will come from diet. Focusing on routine tweaks at the novice/intermediate stage is essentially majoring in the minors. All you need from your lifting routine when you're starting out is progressive overload - be it via weight or # of reps (i.e. progress from lifting 135x6 to 135x8).
If you're regularly pushing yourself to progressively overload and hopefully hitting reasonable frequency considering your ability to recover, you should be fine. From my own experience and reading online, it seems 2-3x a week, when adjusted for volume, is ideal. As such, full body, upper/lower 2x, or PPLPPL are the de facto recommendations in the fitness community for natural lifters. If you want a system for logically progressively overloading, try 5/3/1 if you want to progress on weight, or set a rep range and bump up the weight when you go above the top end. So for the later example, say you want to progress on DB Bench in the 6-8 range for 3 sets. How I programmed it was I'd lift X amount of weight for my first set and see if I got to 9. If on my second set, because of fatigue, I only hit 5, I'd lower the weight for the 2nd and third set so that I stay in the 6-8 range. If I hit 9, I bump up the weight and repeat for the second/third set following that same pattern. Super easy and ensures you're challenging yourself without potentially hurting yourself.
I won't touch on the diet piece because others have already stated my advice (i.e. hit your minimum protein/fat ratios, then fill it with whatever controlling for portions and ideally making healthier choices). The hard part about fitness is really being consistent in your diet for months on-end because most healthy food isn't flavorful. It's that consistency that will lead to results over time.
PS: as a sidenote, I've debated moving away from PPLPPL because the volume was too much. Make sure you don't push too hard on your training, or else you'll get injured like I did recently. Lots of people will swear by PPL 2x a week, but if you're not recovering, listen to your body and lighten the volume. I pushed through and had to take 3 weeks off from the gym because I hurt my shoulder and now am lifting much less weight till I can build back up. Remember: consistency >> intensity.
wtf is push / pull
should be chest / back / legs and shoulders
also realize that body is not built within 5 months. 5 years is more realistic. 165 to 175 lb in clean muscle mass can easily take a year. if you don't care about clean muscle mass though and just care about mass, you can buy a lot of chocolates and gain 10lb within a month.
I almost exclusively train using 5/3/1 templates these days, as I've found it works really well for me, and the sub-maximal training approach helps to minimize injuries. Google 5/3/1 BBB (stands for "Boring But Big," a popular template). Other than that, diet diet diet (more calories + sufficient protein).
I would suggest doing a deload every 4-6 weeks (look up Jeff Nippard's video on different type of deloads). Every time I hit a plateau, I do a deload / rest week and come back stronger. My joints start hurting after progressively overloading for 4 weeks, so I know that my body needs more rest. Also I assume you're resting enough and not doing cardio before legs, but after. You should also increase your protein intake because even two bowls of Chipotle don't get me enough protein. I recommend whey protein, creatine (hopefully you're already taking this with lot of water) and maybe protein bars if you're not able to get enough protein through your current diet (creatine in any case). Also, try to train your body parts twice every week (you could try upper body except shoulders, and lower body with shoulders split).
Another thing you could try is taking pre-workout (or two espresso shots) and eating lot of food (make sure you're anabolic and also have enough carbs) on the day you're trying to hit PR. I don't recommend consistent use of pre-workout or coffee, but recently had some and hit PR on every lift.
Again, make sure you're resting enough and your volume isn't crazy. It's easy to overworkout and even easier when you don't get enough sleep in IB which is detrimental in LT for gains and general health.
I used to fall into this deload camp because of Jeff and Mike Israetel, but I've recently started seeing material around reactionary deloading from other scientists like Menno Henselmans. Menno's core idea is to not run a whole deload either - if your knees are getting bad, you just deload legs, but keep going on upper body.
In all honesty, if your joints are hurting after 4 weeks, I'm not sure if you're proper intermediate or not, but I think you may have some bad form somewhere (or, in a non-hating way, you might be old). I'd probably adjust range of motion, try to focus more on proper form with eccentrics and concentrics. Alternatively: I'd start switching up my exercises. Some things just don't work for your joints. Doing bicep curls with a straight bar - not for me. Doing SLDLs (stiff-legged deadlifts) - not at all for me. Doing leg press also messes with my lower back way more than doing squats since I typically wear a lever belt (shoutout Jeff) and I need to put 600-650lb on the leg press to get relevant stimulus.
To add, more so towards OP - if you're bulking, you shouldn't be doing any cardio. Cardio is merely a modifier to good-ol' CICO. Do cardio = eat more. Skip cardio = eat less. If you can't eat less, you do the cardio. If you can, there is no way I'd trade an hour of cardio for 400-600 calories of food, but to each their own. I agree on you re: daily protein intake - there's 0 chance OP is managing his diet. Making progress is a function of protein intake, caloric intake, sleep, stress management, and micronutrients (with some other smaller things maybe added). I would standardize to 40g of protein per meal, with 20g of a slowly digesting protein 30 min before bed (standard casein shake, cottage cheese, a protein yoghurt etc). Daily intake suggestion is 1:1 per pound of bodyweight (180lb=180g) or 1:1 height in centimeters (180cm=180g). These are the two cornerstones in science.
PPL is the best. Try lifting heavier or lighter and more reps. Either works. Maybe try an arm and extra leg day and a shoulders day instead of cardio days on those other days if you’re trying to gain. I also can’t emphasize enough how important hitting legs is. Legs are one of the most if not most important body part to train direct other than the abs. Also leg workouts burn more calories. Mobility is quite important and so is form. Focus on both of these mightily right now while you’re still starting to learn how to lift/workout. It takes time. Educate yourself by watching videos and reading online regarding exercises, form, nutrition. If you can’t gain it’s probably because you aren’t eating enough calories. If you eat a sammy and Chipotle a day I can’t imagine that’s more than ~3,000-5,000cal max.
I’ve got a decade of training under my belt and there’s probably some good advice above but from my perspective, you just haven’t trained long enough. 5 months is good, you’re building a habit. Stick with it. Also, odds are you’re not training hard enough. Lift safely, but know that you need to be constantly pushing yourself beyond your comfort zone.
If you need a program, you can find John Meadow’s (RIP) Gamma Bomb out there online for free. Open it in iBooks and journal your progress on the pages. This is a program I keep coming back to. It doesn’t get too complex but keeps enough variety to keep you excited for the next workout.
Good luck.
I'm old and fat now, but I have been in all kinds of great shape from thicc to lean, depending on what sport I was focusing on at the time.
I'm with all of the guys recommending just eating more. Your training is perfectly fine. Training is not that complicated, and whether you do PPL or BB type splits or bro splits, whether you are doing 5 reps or 10 or 20, if you are hitting every body part regularly (~2x a week) and hitting them hard, you will grow as long as you are eating right.
Start tracking your macros. Calculate your TDEE. Make sure that you are consistently eating 500 kcal a day above your TDEE. Still not growing? Up it to 1,000. Growing too fast? Dial it down to 250. Aim for 1g of protein per lb of bodyweight, but don't worry about it too much if you can't actually hit it, half that will probably still let you grow.
Check out MindPump - a group of three incredibly experienced trainers that have more answers than I do. That being said, below are a couple "big rocks" that you can change based on their advice.
As many people have mentioned above, diet is going to be the biggest piece here. However, I think you're almost doing too much. If your goal is to gain weight/muscle, I don't think programmed cardio should be included at all outside of light walking. If you're doing cardio for heart health, you should get enough benefit from your weight lifting (at least in the short-term). You need to be eating more calories than you're burning to gain weight - why add in an activity that's unnecessary for your goals that makes it harder to achieve your goals?
Another thing that will help you continue to progress is phasing your workouts. If you traditionally do 4-6 reps, do 3-5 weeks of 8-12 reps, then 3-5 weeks of 12-15 reps, then go back to the 4-6 rep range. Your body does NOT want to put on muscle since muscle is very energy dependent (and energy/calories used to be scarce), so your body adapts quickly to the stimulus you're giving it. Changing that stimulus (via rep range, rep speed, unilateral vs bilateral, front squat vs back squat, etc) will require your body to readapt to the new stimulus.
Back to nutrition - a high-protein sandwich might have 30 grams of protein. I ran through a Chipotle bowl on the nutrition section of their website and a double chicken bowl with rice, beans, cheese, etc is ~85 grams of protein. So, if this is your diet, you're generously at 115 grams of protein vs your target (165 lbs bodyweight plus 10lbs of desired muscle x 1 gram per desired body weight) is 175 grams.
Eat more food, especially protein.
Double your protein intake and eat like an extra meal per day. Eat a lot, it may/will suck I did it in college and couldn't be asked to keep up with it cause it is just too much to eat and is probably not healthy for your liver. (Got to 177-180 was around 160-165 before university) Now I am probably around 165 on any given day lost most weigh around covid and stopped going gym a lot and just stay fit.
Its going to take time, unless you are a complete beginner ten pounds of super lean mass can a while, unless you eat clen and tren hard. First thing I would do is calculate the calories you are eating right now. Once you have that number, find any online calorie calculator and find your rough "maintenance calories". Depending on your goals, an extra 3500 calories a week or 500 a day will get you a pound of weight gain. You can do the math to adjust how much weight you want to gain a week and make sure you are eating that number over a week. For example, your maintenance calories are 2000 and you want to gain a pound a week, so you will need to add an extra 500 calories a day or 2500 calories for X amount of weeks to meet your goal. .
Diet
1. Focus on getting 1 gram of protein per 1 lb of body weight, so if you are 160 lbs, get AT least 160 grams of protein (you can go up to 1.5 g per lb)
2. Get as much of that protein through as lean sources as you can (focus on chicken breast, lean beef, fish, etc.
3. Make sure as many of those calories are taken up by whole/nutrition dense foods as you can (lean proteins, rice, green, potatoes, fruit, eggs, etc.)
4. Learn how to cook and or order out, your intake doesnt have to be boring (you should enjoy what you are eating or you wont stick too it)
5. You will feel full, gradually continue to push through and your body will become accustomed to that caloric intake
Training
1. I would work out about 5-6 times a week, make sure you are getting enough volume to match your new caloric intake
2. My split would be something like what I am doing currently chest, back/triceps, biceps/shoulders, legs, chest, legs (whether 5 or 6 days, double up on your weakest body parts)
3. For sets and reps, something similar to what I am doing now, 4 sets of 6-8 reps per muscle group, but 5 sets of 6-8 reps for weakest muscles groups (one's you are doubling up on training)
4. I would use specific exercises to target each portion of each muscle group (ex. chest - upper, lower, all, back - upper, lats, lower, triceps - long, lateral, medial head, shoulders - front, lateral, rear delts, biceps - long head, short head, brachialis, and legs - quads, hamstrings, glutes, and calves)
5. Breakout would look something like the below.
Chest - Flat bench (barbell or dumbbell), incline bench (barbell or dumbbell), decline bench (barbell or dumbbell), high to low cable crossovers, low to high cable cross overs
Back - deadlift, pull ups, wide grip lat pull downs, some row variation (machine, hammer strength, barbell)
Triceps - close grip bench, cable rope pushdowns, barbell skull crushers, overhead rope extensions
Biceps - pull ups, incline dumbbell curl, dumbbell concentration curls, preacher curl variation (barbell, dumbbell, machine)
Shoulders - military press (standing barbell or seated dumbbell), rear delt fly (machine or dumbbell), lateral raises (dumbbell or cable), barbell upright row
Legs - squats, leg press, leg extension, leg curl, Romanian deadlift
Just remember to keep progressive overload and deload if needed.
Do the above and you will get to where you want to be.
The only thing I think thats missing from all the comments is that you need to be focusing on your form when you do workouts. Slow eccentric movements are great for building muscle. Using bicep curls as an example, when lowering the weight, go very slow (at least 5 seconds) and make sure you fully straighten your arm. Curl with power but keep your body still. If you are using your whole body to get the weight up, its too much and you really aren't accomplishing much.
I would echo the comments about increasing protein consumption. With that said, I would have to think that increasing protein would only work well, if you are at a deficit in protein. I was probably in a protein deficit for a long time until a couple of years ago. I think that increasing protein helped me add muscle. To get extra protein, I eat, vege burgers, vege chicken strips, protein bars, protein shakes and fish. A glass of milk with 1 scoop of protein power gets you 20 grams of protein and it tastes good.
My brother in Christ, Squatober is near. Head to the squat rack, and have no fear. Follow the program, and you’ll be in the clear.
Current size: 6’ 205lbs have been up to 230 for bulk
I work out when able 5x a week for minimal 60mins, 105mins on weekends
Split groupings:
-chest + tris + shoulders + upper back
-chest + tris + heavy abs + heavy cardio 5k plus
-back + bis
-Back legs + back
-murderous leg day = quads + hammies and cardio finisher ie 10mile peloton
I mix this up depending how my body is feeling, bulking I’d just focus on parts you want to grow and make sure you hit those 2x a week. Hit the weight till you can do 12 reps then up weight and keep going.
Meals: rice, meat, avocado, and cherry tomatoes with some hot sauce. This is 33% of the meals/calories I consume + protein shakes + protein bars + eggs (6whole eggs+ half small carton of egg whites) w/sriracha. Lots of Whole Foods. Alcohol is a huge factor, I’m at my maintenance weight and I only drink once a week and one true “cheat meal”. Find healthy ordering out for dinners. I meal prep on Sunday nights for my lunches.
Target>120grams a day minimum (varrying studies on how much is required but Ronnie Coleman was at 500g+ a day)
I train to keep demons away and more functional athletic strength not really for body building but it’s made me look like a shorter miles Garrett.
Fav workouts: squat, front squat, dumbbell bench, and squat cleans
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