I constantly look to change my workouts probably every 3 months or so and I’ve just started an old workout and I’d really like advice and opinions I am also fasting so advice on this in relation to muscle gains would be great
The programme is a compound focused programme with the addition of a few isolation exercises. The break down is below. I find that I make good strength gains with this programme and my lifting weights do increase but I’m wondering how likely I am to make high amounts of muscle and size gains. Ive gone through a decent cut from 214lbs to 186lbs and maintained all my top end 1RM’s which I’m happy about. The plan is now to use this workout to increase those 1RM’s.
As part of this programme and since the beginning of December 2913 I’ve been focusing on a clean bulk (I know a clean bulk is incredibly difficult as you always gain body fat but I am maintaining a very strict diet down to grams of fat, carbs and protein - extreme I know) this fast is from the book ‘the warrior diet’ this is a fast across 20 hours of the day with me eating my daily calories (currently 2,800 per day in one sitting / 4 hour window straight after my training.
Programme
Squat 4 x 8
Bench press 3 x 8
Deadlift 5 x 5
Clean & press 3 x 8
Wide arm pull up 3 x 8
Underhand bent over row 3 x 8
Close grip pull up 3 x 8
Cable / dumbbell flys 3 x 10
Front raise & shoulder raise superset 4 x 8
What I’m after is any advice on the programme and diet, and any general tips I should think about going forwards
i realised i didnt add this detail as soon as i posted.
The workout is done all in one workout every other day. it is brutal but i see great gains in strength.
ive changed my workout programmes constantly over the past 1/2 years between focusing on a muscle group per each workout, multiple muscle groups per workout (2 muscle groups) and this full body one.
i feel that i need to hit each muscle group atleast twice a week to see any gains in strength/size so this programme is ideal.
Well, if you’re seeing results, don’t change anything.
But this program is lacking. For example, there is no progression built in. If you want to do a full body program, there are many out there that are better than this one. For example, check out the Madcow Intermediate program, and the 5/3/1 full body template.
Also, you said you are trying to gain weight, and to do that you are fasting 20 hours a day. Just think about that for a second. Ignore the fad of “intermittent fasting” and realize that to gain weight, you’ve got to eat, and fasting for most of the day isn’t the best way to do that.
For a simple plan of eating, that you can easily follow for the long run, eat each of these at every meal:
1- A large serving of meat or eggs
2- A serving of vegetables and/or a piece of fruit
3- Some complex carbs
Eat 4 meals a day like this, or eat 3 meals a day like this plus a big protein shake
How many calories would you suggest to eat though. I eat currently 2800 calories a day in that sitting 271g protein 271g carbs 61g fat is the goal with that and I’m wishing 20g either side every day. Would you suggest I increase that ? Also if I’m doing that in the sitting straight after training is there any extra benefit to me splitting it up into the three meals… I’d still have to eat the same quantity.
Thanks for the programme advise. I’ll take a look at it this evening and try it out tomorrow
[quote]Darrenkeighley wrote:
How many calories would you suggest to eat though. I eat currently 2800 calories a day in that sitting 271g protein 271g carbs 61g fat is the goal with that and I’m wishing 20g either side every day. Would you suggest I increase that ? Also if I’m doing that in the sitting straight after training is there any extra benefit to me splitting it up into the three meals… I’d still have to eat the same quantity.
Thanks for the programme advise. I’ll take a look at it this evening and try it out tomorrow [/quote]
I would suggest you eat however much it takes to gain weight. I don’t count calories, so if/when I was trying to gain weight, I would weigh myself 1-2/week. If I was gaining, then I kept eating like I was. If not, I would eat more
There is a benefit in eating more than 1 meal a day, because you can eat more like that. If you had to eat an elephant, would you try to do it all in one sitting?
Very true. I just need to make sure the calories I get in are good. That being the usual rice etc rather than trying to fill up on rubbish. Hardest part is always the diet.
Training hen…look at the ones you’ve mentioned. Any other ideas?
[quote]Darrenkeighley wrote:
Haha true. I’m conscious of not piling a load of ‘bad’ weight on though so I am being very strict. I know what you mean with the food though, it can be a struggle I make a load of protein shakes bought and homemade to get the calories in but it is still difficult [/quote]
How many protein shakes do you end up having per day, or per week then?
[quote]Darrenkeighley wrote:
Haha true. I’m conscious of not piling a load of ‘bad’ weight on though so I am being very strict. I know what you mean with the food though, it can be a struggle I make a load of protein shakes bought and homemade to get the calories in but it is still difficult [/quote]
How many protein shakes do you end up having per day, or per week then?[/quote]
I have a sci mx protein shake and one or two homemade shakes a day as we’ll. so circa 1,000 - 1,500 calories from shakes
[quote]Darrenkeighley wrote:
Very true. I just need to make sure the calories I get in are good. That being the usual rice etc rather than trying to fill up on rubbish. Hardest part is always the diet.
Training hen…look at the ones you’ve mentioned. Any other ideas?[/quote]
It just takes time. I would suggest that instead of looking at it as “being on a diet” just try to establish good eating habits. Find stuff you like to eat and don’t be overly anal about it. Eating right isn’t hard, it’s not like you’re dieting for a pro bodybuilding competition.
There are tons of full body programs out there, my suggestions is to find one that has built in progression. As long as it has that and the exercise selection isn’t retarded, you will be fine
i know what you mean, the benefit of the ‘diet’ to me though is its not really a diet. my busy lifestyle makes it a great way to get through the day. im up and about from 06:00 until 17:00 at which point im then training. that 4 hour window is ideal to literally stuff my face. i understand what your saying though and it all makes sense.
Thanks everyone for the advice.
btw the protein shake homemade receipe is:
300ml milk
100g cottage cheese
banana
tablespoon of peanut butter
raw eggs - as many as you want. i aim for 2 or 3.
30g oats
Doesnt sound great but does taste good. and an easy hit for 700+ cals
[quote]Darrenkeighley wrote:
i feel that i need to hit each muscle group atleast twice a week to see any gains in strength/size so this programme is ideal.[/quote]
The program you listed is very far from ideal. It’s basically a funky back workout with a little chest, shoulder and leg work added in.
If you’re getting by on it, it’s okay for now, but it’s clearly imbalanced with poor exercise choices and the set/rep scheme isn’t going to let you get too far before wearing you down. Soon enough, you simply will not recover from squats and deads and clean and pressing three or four times a week for the kind of volume you’re doing.
There are tons of better routines here on the site, even if you want to hit each muscle more than once a week.
or any number of others.
[quote]300ml milk
100g cottage cheese
banana
tablespoon of peanut butter
raw eggs - as many as you want. i aim for 2 or 3.
30g oats
Doesnt sound great but does taste good. and an easy hit for 700+ cals[/quote]
For over 700 calories, I’d want more than just 30 or 40 grams of protein. Especially if you’re trying to “clean bulk”, you want to keep an eye on anything that’s carb and fat-heavy while also being calorie-dense.
As for the rest of your nutrition, Other-Chris had a lot of good info. Strategic fasting can work, but it’s also pretty easy to screw up, so definitely monitor your progress (on the scale, in the mirror, and in the gym) weekly and adjust things as needed.
Thanks Chris I’ll take a look at those programmes so far I’m seeing the changes so for now it’s working. Your right though need to constantly check on the progress. The workout is brutal recovery time after awhile is a killer. Can’t remember where I found it to be honest I just found it worked the first time I yes it. Based on all the above I’ll switch, I only started again in the last week so not feeling the effects yet.
Any ideas on a protein shake to be made at home without powder that has more protein?
[quote]Darrenkeighley wrote:
Any ideas on a protein shake to be made at home without powder that has more protein? [/quote]
Short of adding a good protein powder, you’d just need to juggle the ingredients a bit. Dried skim milk or powdered egg whites could work. Or just switching the milk and cottage cheese you’re using for low-fat/fat-free versions would drop the total calories and adjust the macros a bit better.
There have been a ton of shake recipe threads and articles here in the past. Check the Search Box (top right of the page) and see what comes up.
[quote]Darrenkeighley wrote:
Any ideas on a protein shake to be made at home without powder that has more protein? [/quote]
Short of adding a good protein powder, you’d just need to juggle the ingredients a bit. Dried skim milk or powdered egg whites could work. Or just switching the milk and cottage cheese you’re using for low-fat/fat-free versions would drop the total calories and adjust the macros a bit better.
There have been a ton of shake recipe threads and articles here in the past. Check the Search Box (top right of the page) and see what comes up.[/quote]
I use skimmed milk, fat free cottage cheese so only fat is really from the eggs and peanut butter. Just a nice addition to my usual shakes.
Seeing a big change at the moment in body comp, really good cut, eating 2,800 / 2,900 a day. Going to start increasing slowly now to build up and make sure I keep body fat low still. Eating 290g protein & carbs and 64g fat how’s that sound?