Hi I’m Matteo, 27. I was a fair intermediate, quite detrained right now after a few months of no lifting (moved abroad due to an interventional cardiology fellowship).
Goal: I am smaller and fatter. I want to get back into recreational bodybuilding
Diet: I won’t count calories since I often eat at my hospital canteen, but I will make sure I eat much protein (also with 1-2 shakes/day), many vegetables, whole foods, and avoid calorie-dense and processed foods
Cardio: I will do moderate Intensity whenever I have time
Training… Well well well… I’m Interested into what is filling social media right now, so I made up my FBEOD routine (since I have been lifitng and binge-reading for a few years I see it’s nothing revolutionary but still I will appreciate your feedbacks). I will have 3 different workouts: M-W-F
Everything is one set to failure for 5-10 reps per muscle group and I will switch an exercise (i.e. leg press for hack squats) for a similar one once I stall for 3 workout (PS legs are at the end since I always felt I can hit them hard after upper body but not vice-versa).
You’re right, there is not an open question… I just wrote “a general plan” which makes sense TO ME, but I’d like feedbacks on what some of you would do different (of course one would run 5x5, one would run supersquats, one would run 5/3/1… I get that there is some individuality to this), but maybe some advice on how I can make thing “better” or “more efficient” diet-wise, training-wise and some general tips for my situation derived from your knowledge, your experience, or maybe the experience you had with your clients. Learning from others is so important to me
In this case, rather than trying to develop my own plan from scratch, if I wanted to pursue bodybuilding with hard training 3 days per week, I would follow DoggCrapp.
I would use LOW intensity activity outside of lifting, like walking. This actually resonates with DoggCrapp.
As a non-counter, if I ate carbs, I would use a carb cycling approach.
Love your carb cycling advice, makes a lot of sense.
As far as training goes, DC training is exactly the type of training I like (low volume, training very very hard beat the logbook-style) do you feel It will fit also when dieting and if I’m detrained? (I always felt it was for fairly advanced bodybuilders… but I love the idea of DC training nonetheless)
If I was concerned about being too detrained for DC, I’d do some sort of tune up program. The Tactical Barbell Mass Protocol has a “base building” program that would probably be great for that. Otherwise, just 8-12 weeks of messing around would be fine. Another approach would be to take DC’s structure and just not push to the point of failure on anything for a few weeks, just get familiar with the lifts again.
No need to rely on feel here: just take the words from the OG source
