I have been reading some of your stuff and through your T-Nation thread.
I see your current routine, but id you do anything differently when you were younger, somewhere on the physique scale closer to the 120 pound kid you mentioned??
Do you think something like a upper/lower or push/pull split would be better suited for a less advanced and lighter individual, or have you always used a routine similar to the one you mention?
Have you heard of layne nortons power hypertrophy split? It is
1 = upper power (5 x 5 for back/chest/shoulder compounds [usually 2 back movements, 1-2 chest, and one shoulder compound], 4 x 6-8 for accessory stuff like arms, rear/side delts [usually one exercise for bis/tris/rear/side delts)
2 = lower power (same rep set up)
3 = off
4 = chest/back hypertrophy (3 exercises a piece aiming for the 8-10 rep range, sometimes 12)
5 = lower hypertrophy
6 = delts/arms hypertrophy (3 delt exercises, 2-3 bi/tri exercises)
7 = off
And as far as nutrition goes, I am getting around 2600-2700 cals on lifting days of around 40% carbs, 30-35% protein, and 25-30% fat. On days off I just lower the cals to around 23 or 2400 and reduce fat and carbs. Do you think this is a good way to go about things until I develop a good amount of muscle and then things can get more complicated and science based (carb cycling, non linear stuff, etc)
I made it to the finals so I will be on stage in L.A. Thanks for the votes everybody!!!
@ Boatnerj When I was 120 pounds I worked out 3 days a week. I don’t believe it was responsible for my current physique. My physique made more of a dramatic change when I went to 5 days a week and especially when I went to a higher frequency type training similar to Layne’s looking at what you put up. The difference is I went 5x5 the entire week. This year I go 3 x 10/12 later on during the week.
As far as nutrition goes taper it with your workout. For instance if you are doing something similar to Layne lower calories during the period you do lighter weight but higher reps instead of just on off days–this is if your goal is maximum fat loss while trying to gain —other wise just lower calories on off days (for maximum muscle gain while mitigating fat accumulation). Let me know if this helps.
@ xdsho Wow thanks brotha!!! I used a phone for this like the other two vids so the quality/details isn’t going to be as sharp as it would be if I used a reg camcorder. I didn’t include my triceps workout on here which I usually do on the day I do chest (along with calves).
Good point, I’m thinking if I didn’t do the amount of shows and magazine shoots I could have gained 4 or 5 more…though at this point the magazine tell me don’t gain anymore…
Man, I’m sorry for seeing this so late and I hope you made it into the top 20. I think you said you did.
Unreal physique and work ethic. I want to ask you a few questions about working with Alan. Can’t load your profile so I’m not sure if you have an email in there as I can’t PM.
I have an email in my profile, though, if it’s not too much trouble.
Congrats on everything. You deserve all good things that come your way in this endeavor. And don’t forget about us when you’re all famous and stuff
Do you remember what you did nutrition wise when you were lighter?
And as far as in a slight-moderate caloric surplus, do you think it matters much if you are emphasizing carbs or fats more? I see some people like timberwolf on bb . com that use the higher fat, moderately low carb, moderate protein even when bulking and still get results. Have you ever tried that way and if so how did it turn out for you?
Congrats on all you did in 2010, make 2011 even better!
