I guess my only excuse for not following a program is my lack of knowledge. The internet is full of them, I know. But, they seem to all have the same end goal? Which then, I guess, would be up to me to just choose one and try it out. Then my next question would be, how long? How long do I try a program before I decide to move on to another?
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By chance, do you have a degree in some manner of higher education?
If so: there were MANY schools for you to choose from. When you picked a school to seek a degree from, how long did you give that school before you moved on to a different one?
If the program is working: stick with it. If itâs not: do something different.
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Post a few youâre considering in here and weâll be able to advise you from there.
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You seemed to have gravitated towards a few of CTâs program, so Iâll throw this one into the mix: https://thibarmy.com/simple-guaranteed-strength-size/
As promised itâs very simple and effective, and I think will teach you alot along the way about progressive overload and knowing yourself and how hard you can push. It even breaks down exactly how to progress on your assistance work.
The programs you listed are great, but seem a little more advanced than where you are at, since youâve only been back at the gym for 6 months. 8/6/3 is probably the best option, but doesnât go into much detail beyond the main lifts. The program I listed covers everything start to finish.
As far as diet, let me askâŠwould you be willing to log everything you eat for the next 3 days and posting it in here?
I would be willing, yes. Itâs just the matter of me remembering. Do you want nutrition values as well? Or just exactly what Iâm eating?
This is what I was usually having a hard time finding. Most of the strength routines focus mainly on the compound lifts leaving accessories up in the air.
You can be as detailed as youâd like with the food. Doesnât have to be the next 3 days, but just 3 consecutive days when youâre ready to commit to it. Most important is just a rough estimate of P, C, and F at each meal (subtracting grams of fiber from carb count if you donât already do so.) Itâs just to help us get some idea of how youâre eating. Not trying to micromanage or anything.
Yea that can be tough. Iâm with you, I like when a program just lays it all out. Intelligently programming your accessory and conditioning work is just as important as the main lift IMO. Take a look over SGSS. I think it might be what youâre looking for.
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No, I understand. There was a time in my life where I did count macros but not calories. I carb cycled and did a bro split with the Arnold routine. Seemed to work great, but I was also 21.
So Iâm not against any plan, but this one says to avoid or not perform any conditioning work as it will ruin progress and recovery. Should I stick to that or should I still perform GPP? (From previous comments, I obviously donât do any cardio but should.)
Itâs just 9 weeks, Iâd follow it to a T. You can always add 30 min brisk walking everyday. You mentioned feeling stuck, so I wouldnât throw too many new variables at it from the onset.
Yeah. Makes sense. Itâs honestly mainly my squat.
But right on. I guess my last question is, should I make a day of finding my one rep max for my lifts or just go for it during a scheduled day?
Nah. In each 3 week phase youâll be doing each main lift 6x. Plenty of time to adjust. Iâd even recommend starting a little low just to build confidence and make sure youâre nailing all the reps that first week. Making small jumps each week is way more important than the starting point. % are just a guideline. I think you have enough of a feel where to start since you know your 5x5 numbers.
BTW, you seem to have your head in a great space for this. Youâve been very open to feedback, respectful, and never got defensive like so many others tend to do in these types of threads. Please donât disappear now. Keep checking in periodically along the journey and consider starting a training log so we can follow.
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Cool beans.
Yeah, ever since I hit my âplateauâ Iâve been wondering what Iâm doing wrong, besides the diet, for obvious reasons. I am new to this and do appreciate the help and guidance of people who are more knowledgeable in these subjects.
I do happen to have a friend who went to school for these kind of questions, but heâs not as strict on me as Iâd like.
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Sometimes a third party perspective can be good.
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So, I have written down what Iâve been eating but, letâs just say it was nothing good. Had panda express, lots of breakfast tacos, and food from my work. That being said, I am going to be going back to my previous diet of chicken, rice and veggies. (I used to carb cycle and cut out ALL sources of sugar)
I have not started the workout plan yet, been waiting for a new week to fully get into it. So I havenât been in the gym for about a week.
So, according to Dr Andy gallpin, a good intake for muscle gain is as follows
.8-1g of fat per kg.
4-7g of carbs per kg.
1.2-1.7g of protein per kg.
Or what Andrew said
So do I necessarily need to count calories? I did a month of carb cycling, strict diet and strict routine before, and didnât count kcals, just P, F, and C. Lost a good amount of weight and gained pretty good size.
Some folks do, some folks donât. Iâve never counted a calorie or a macro in my life. I find the behavior obsessive, and it wouldnât settle well for me. Other people, left unchecked, eat like a 12 year old that was left home alone for the first time.
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This is why I asked for a 3-day food log. It provides a good reference point, and from there I could help with dietary suggestions.
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That would be me.
Iâll have it here soon. I was unable to find any nutritional values at my regular taco spot.
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Most likely, you will find that there is no nutritional value at a regular taco spot
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Ooh boy.