Hi everyone, I’m new to T-Nation so I thought I would introduce myself. My name is Mike and im 18 years old, currently in college. I’m 5’10 and weigh 165lbs with around 11% BF. Im currently learning BJJ and kickboxing. I play lacrosse as well.
Goals:
Get Bigger (Around 180 pounds or so)
Get Leaner (Around 8-9% BF)
I’m not sure how realistic these goals are with limited amount of time. So any help is appreciated.
Day 1: Legs
Squats
2x8 warmup
1x5 working weight (80% of max)
1x1-10 working weight until failure (80% of max)
1x1-10 working weight until failure (80% of max)
[quote]echelon101 wrote:
Go look up WS4SB III it’s a much better version of what you are attempting to do.[/quote]
That or Rippetoes.
One of the forum badasses put together a thread called ‘Starting Strength: The Guide’ about Mark Rippetoe’s Starting Strength program. It’s solid. Use the search feature to find it. You won’t regret it.
Basically, if you’re posting in the beginner’s forum, or your threads get moved here, you will probably be best served by selecting a program from one of the authors. They get paid to design well-balanced programs that have a long track record of success. It only makes sense to take advantage of that free opportunity.
I mean, why re-invent the wheel?
Also, diet will probably play a bigger role than you’re currently thinking it will. Eat big to get big, with plenty of protein, and then eat less to cut. And do it in that order (bulk then cut), otherwise, measuring progress becomes difficult, and chasing two goals you might not acheive either.
PWO drinks I’ve used that work:
Biotest Surge
Biotest Grow! Whey with a scoop of gatorade (roughly 50g simple carbs).
THe point is to get protein and carbs. Surge is probably ideal, but it costs. Gatorade and ghetto whey is cheaper, and not quite as effective. But still solid.
To be honest, I haven’t had a PWO drink in about nine months, and I still made good progress.
One of the forum badasses put together a thread called ‘Starting Strength: The Guide’ about Mark Rippetoe’s Starting Strength program. It’s solid. Use the search feature to find it. You won’t regret it.
[quote]Otep wrote:
PWO drinks I’ve used that work:
Biotest Surge
Biotest Grow! Whey with a scoop of gatorade (roughly 50g simple carbs).
THe point is to get protein and carbs. Surge is probably ideal, but it costs. Gatorade and ghetto whey is cheaper, and not quite as effective. But still solid.
To be honest, I haven’t had a PWO drink in about nine months, and I still made good progress.[/quote]
I’ve found that PWO drinks mainly add in my recovery. I can still hit the gym hard and make progress, but it takes me longer to recover, so my training density suffers.
[quote]Otep wrote:
PWO drinks I’ve used that work:
Biotest Surge
Biotest Grow! Whey with a scoop of gatorade (roughly 50g simple carbs).
THe point is to get protein and carbs. Surge is probably ideal, but it costs. Gatorade and ghetto whey is cheaper, and not quite as effective. But still solid.
To be honest, I haven’t had a PWO drink in about nine months, and I still made good progress.[/quote]
Do you take both the Surge and Grow! Whey after the workout?
[quote]TheDudeAbides wrote:
Otep wrote:
That or Rippetoes.
One of the forum badasses put together a thread called ‘Starting Strength: The Guide’ about Mark Rippetoe’s Starting Strength program. It’s solid. Use the search feature to find it. You won’t regret it.
[quote]Otep wrote:
PWO drinks I’ve used that work:
Biotest Surge
Biotest Grow! Whey with a scoop of gatorade (roughly 50g simple carbs).
THe point is to get protein and carbs. Surge is probably ideal, but it costs. Gatorade and ghetto whey is cheaper, and not quite as effective. But still solid.
To be honest, I haven’t had a PWO drink in about nine months, and I still made good progress.[/quote]
Otep,
When do you drink the gatorade mixed with whey? Before or after workouts?
