Hello all! I’ve been a long time reader, just never posted until now
This board/site has a plethora of information. I’ve been through almost all of the training/diet programs and supps articles.
I’ve came up with a plan of attack for cutting through the rest of the summer, up until novemberish, when I’ll start a nice, slow clean bulk so I can monitor my carb sensitivity closely.
Right now I stand 6’1", 200lbs. I have not got bf% tested. I’ll lay my diet out first since its the most important aspect of any training routine. I will be following the T-Dawg 2.0 (have been since June 1). I keep a food log, but haven’t really added all the calories up. I did a couple times and it’s roughly 2200 everyday.
Sample diet from training day:
10:00am: 3 whole eggs, 7 whites. 2 cups coffee w/heavy cream + equal sweetner. I measure the cream w/tbsp.
1pm: 3 cups brocolli, 10oz chicken, diet soda.
4pm: 3 cups brocolli, 10oz chicken
7pm: 1 cup brocolli, 2 hard boiled eggs, 8 oz chicken
10pm: PWO shake 40g protein 70g dextrose + creatine.
Bed by 11… I love sleep!
I eat the same things pretty much everyday. Some Franks Hot sauce makes everything tasty, and its easier to adjust the diet if I know what im taking in. On non-lifting days, the PWO shake is subbed with Natural PB + whey shake.
Training is a combo of CW’s set/rep bible and ABBH 1.
I try to hit the desired amount of “bible” reps with a challenging heavy weight, then increase 2.5% every week, if possible, or add another rep.
I do a two day on, 1 day off schedule.
day 1:
AM energy training, 20 mins HIIT including 5 min warmup.
PM weights
flat dumbell bench, rest 60 sec
underhand grip barbell row, rest 60 sec
rinse, repeat until “bible” reps completed.
weighted dips, barbell curls…same scenario, 60 sec rests, badda bing badda bam!
day 2:
AM energy training, 20 mins HIIT w/ 5 min warmup.
PM weights
barbell hack squats, 60 sec rests for “bible” reps
weighted standing calf raises, same as above.
Hanging pikes, 5 sets of as many as I can do (not many lol)
day 3 rest day! sleep and let CNS recover!!
day 4:
AM HIIT as above
PM weights:
Weighted pull ups underhand, 60 sec rest, Inclinde DB bench. Rinse, repeat for “bible” reps.
Decline Dumbell skull crushers, 60 sec rest, Incline Dumbell hammer curls. Rinse, repeat for “bible” reps.
day 5:
AM HIIT as above
PM weights:
barbell deadlifts, 60 sec rests for “bible” reps
weighted standing calf raises, same as above.
core plank holds, all 3 variations. You know, the ones where you hold yourself, plank thingy’s lol.
day 6 sleep and recover
day 7 I may start training over again, or HIIT and no weights if im sore or beat up.
I apologize for the long post, I just wanted to lay everything out for the more educated guys to pick apart.
Diet improvements? Training too much?
So far its been working and I dont want to stop!
Supplements are just good clean food, protein powder (solid muscle inc), dextrose, creatine, some multi’s and tribulus.