Carb Cycling + Hypertrophy/Strength

Training Beginners
1

This is the plan that I intend to follow for the next few months. (Training = 2.5 months, then change rotate to some other program, probably Waterbury 10x3, and nutrition for a year, carb cycling.)

Opinions?

Nutrition
Morning (8 am)
Steel Cut Oats, Milk, Metabolic Drive, Blueberries, Flameout, Alpha Male
3 Hours Later (11 am)
Chickpeas, Lettuce, Meat (beef or chicken)
3 Hours Later (2 pm)
Beef, tomatoes, butter
3 Hours Later (5 pm)
Metabolic Drive Bar/Protein Bar, Spike Shooter (love its taste)
3 Hours Later (8 pm) - Workout is at 8
Surge + creatine (5 mg) - (I keep on hearing creatine is bad to take…but those are all the small guys. Big guys, from what I’ve seen, take it.)
1.5 Hours Later (9:30 pm)
Chicken, brown rice, Spinach, Alpha Male
1.5 Hours Later (11 pm)
Metabolic Drive, Raspberries, Nuts

Workout
Monday: Heavy Upper Body
A1: Barbell bench press 6x3 (6 sets of 3 reps)
A2: T-bar row 6x3
B1: Standing barbell shoulder press 5x5
B2: Pull-up 5x5
C1: Skullcrusher 3x5
C2: Barbell curl 3x5

Tuesday: Light Lower Body and Abs
Unilateral leg press 1x25 / 1x20 / 1x15
Dumbbell stiff leg deadlift 3x12-15
Barbell walking lunge 2x30
Seated calf raise 3x20
Crunch 3xfailure

Wednesday: Off - Cardio, 20 min treadmill

Thursday: Light Upper Body
A1: Decline dumbbell bench press 1x15 / 1x12 / 1x20
A2: Dumbbell row 1x15 / 1x12 / 1x20
B1: Dumbbell lateral raise 3x15
B2: Pulldown to the front 3x15
C1: Preacher curl 2x15
C2: Overhead unilateral dumbbell extension 2x15

Friday: Heavy Lower Body and Abs
Barbell squat 6x4
Rack deadlift 1x8 / 1x6 / 1x4 / 1x2
Lying leg curl 3x6
Standing calf raise 5x5
Hanging leg raise 3x8

Saturday and Sunday : Cardio, 20 min treadmill

2

Please clarify. You are dieting for the next year but only working out for 2.5 months?

I understand what you’re trying to accomplish with the heavy/light rotation. However, where is your heavy leg day? If anything that’s where you want heavy work. [edit - nevermind, found it and like it]

3

This, btw, is very similar to Bill Starr 5x5 minus all the accessory exercises. I actually like this though.

For some reason it doesn’t look like you’re eating enough. I just can’t add everything. Do you have the macro nutrient breakdown?

4

thanks for the comments man.

i’m following this carb cycle type nutrition for a year. 6-8 weeks “bulk”, then 2 weeks “cut”. This food seems like a lot. Both these two are essentially cut/pasted from Mike Roussel’s Build and Burn article for nutrition, and Hypertrophy and Strength 2.0 program for lifting.

5

Looks good, are you going to make this a log?

Stu

6

thanks. I didn’t think about making a log, and I don’t think I’ll do one until summer. I’ll let everyone know how it goes, hopefully posting a few pictures in the physique section as a different man!