Yes, that’s an excellent summary!
Though personally I don’t have sufficient information on whether 531 would be suitable for your purpose but in general, many workout programs would be better, and a split as you describe could work fine.
great thats what i shall do then i will ramp up the calories lots of carbs good fats and protein and i shall follow a push pull split routine like this
how does that sound guys?
troll! OP you originally claimed to be able to previously bench press 1.5x bw, howeve you’ve just stated a pb of a buck 70 or so, so unless you bench pressed as a foetus i don’t understand how you were able to bench press 1.5x bw, yet your pb is only 170lbs
Chris has already shown you a push/pull/legs routine you could follow, so why are you only now listening and showing him a push/pull you could do and asking for an opinion. HE HAS ALREADY SUGGESTED ONE TO YOU.
The bench pressing 1.5 times my body weight was when I was healthy I.e. Before I had anorexia nervosa and was at college.
In relation to the training programs that was given to me I tried 531 but it wasn’t for me so I tried something else and it seemed to work temporarily but now it had slowed down hence why I needed to change it around and go for a different routine
I did listen to what has been said to me and the food was something that I still had mental issues with but now they are loosening
Well, anyone is entitled to have preferences, and there are many programs that can work well.
That said, as personal opinion the program (or template) that Chris posted is more suited.
Yeah that program looked good too
I don’t want anyone to think that I’m wasting their time because I’m not! I take all advice on board 100%
I have been doing my own research on here and am very interested in the John m Berardi massive eating part 1and2 I worked out that with his calorie plan I should be eating 4120cals a day to gain weight which shows I have been massively under eating! However I’m not completely convinced with the whole eating only carbs and protein and fat and protein and not eating carbs and fat in same meal and not eating only carbs that seems a bit too extreme to me?
I think best thing to do is eat like a horse and if I gain some fat then I’ll just cut back a bit. Heck its better than not putting on any weight and just stagnating and staying the same right?!
John Berardi’s approach there (P+C in earlier part of the day, and P+F in the latter part and evening) can be great advice for the individual at risk of putting on too much fat while on higher caloric intake, but isn’t necessary for someone regaining weight and training hard, as you are doing.
Agreed completely with your final thought!
[quote]creasey21 wrote:
mainly focusing on compound big movements and not to much if any isolated exercises? [/quote]
There’s nothing at all wrong with isolation exercises, especially when the goal is muscular growth or any kind of “bodybuilding”. An overemphasis on isolation exercises is what can become a problem.
Like I said, almost any program in the archives should do the trick. If the one you posted strikes your fancy more than the one I posted, it’s not a deal-breaker. Just follow the program to the letter, go balls out in each session, and stick with one program for a few months before jumping to something different.
Along the lines of what BIll said, separating P/C and P/F meals can be useful for fat loss, but I’m almost positive that even Berardi has now changed his stance on that type of diet structure and advocates mixed macros in most meals. In any case, his Massive Eating did help a ton of people see results. If following a nutrition plan helps you stay on track, go for it. Otherwise just stick to the ideas that’ve already been discussed. Seems like you’re dialing it in, which is a good thing.
Yeah I’m going to give that push pull split a go then in a few months maybe look to progress onto the plan you posted.
Ah I see so for me that defo won’t apply I just need to eat like a horse and not worry about if it p+c or f+p, ill keep track on calories but I shall increase majorly which should help with my strength gains/ energy anyways
i wouldnt recommend this to everyone as you dont want paralysis by analysis but id say someone in your situation needs to sit down and work there macros out. To begin with id up the calories to around the 4000 mark. Then you just need to work your macros into that.
- Protein- approx 1.5g per pound of body weight. Each gram of protein is equal to 4 calories. so once you have worked out how many grams of protein you need, multiply this by 4 to give the number of calories that is equal too.
Minus that from 4000 and what is left is the number of calories you need to divide equally between fat and carbs. I say equally for the moment as someone in your position will need a good amount of fats to ensure recovery and hormonal systems are optimaized.
- Each gram of fat is equal to 9 calories and each gram of carbs is equal to 4 calories. so do all that maths and you should have a good set of macros to work with. To begin with id aim to spread these out equally over 6 meals of the day and see how your body reacts.
Dependant on this you could look at then limiting carbs to breakfast and 3 hours around your workout with all other meals inbetween consisting of only proteins and fats with other sources that contain negligible carbs i.e veg.
I hope this helps you on your way and good luck.
hey hull thanks for the advice so basically i would be looking at …
213g protein
393g carbs
174g fat
thats seems like a lot of fat i dont no how i would fit that much fat into my diet esp as im allergic to nuts,
any ideas on some good high fat meals that i could include then?
maybe something like - eggs, cheese, bacon and chicken thighs but then that may take me over protein macro for the day
1 lb isnt bad remeber that, on average it means 500calories more than you use.
[quote]creasey21 wrote:
i dont no how i would fit that much fat into my diet esp as im allergic to nuts[/quote]
Olive oil, coconut oil, and any of the other Meadows-approved oils discussed here:
Either to cook with, on salads/vegetables, or right into shakes.
And, like you said, whole eggs, full-fat dairy, fattier cuts of meat (thighs, any chicken with skin, 80/20 ground beef, etc.) should help get you there.
Hit the site search (white box, top right) for the Anabolic Diet. It’s a high fat/low carb diet, but I’m almost positive there have been a few recipe threads. Note: I’m not saying to get on the Anabolic Diet, but that’s a go-to resource for higher fat meals.
There’s no actual “top limit” for your protein intake. I’d pay attention to hitting a “minimum”, but anything above that is gravy. No pun intended. 
Apologies for the late reply.
Yes but as with all diets, play around with it and see what results you get.
I know the fat might seem high but that is imperative for growth, recovery and optimum hormonal functions. The bets sources of healthy fats i have found are:
- Organic real butter
- Olive oil
- Coconut oil
- Wild salom and other oily fish
- organic grass ged eggs
- Organic Grass fed beef
Adding good fats into your diet like these is a really easy way to add high quality calories.
Hope this clears up any queries.