I recommend you skip the cutting/bulking intentions until further notice. If what you are doing now works out - you will gain muscle and lose fat. Focus on your training and diet primarily. Don’t overthink it.
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Is there a reason you’re not following Jeff’s program? I own this one, so I’m trying to follow along, but this ain’t it. Your leg days aren’t even close.
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This is just the first week and I havent really done legs properly ever so I’m more getting back into it and trying to follow his legs along this week. To be honest I am not too comfortable doing deadlift or his lunge exercise so I swapped it with an appropriate switch (I think it was appropriate at least).
With Deadlift, no matter how much I try to calm myself, I’m just not comfortable and I have seen way too many incidents with this. I remember reading that deadlift is not fully necessary.
Same with the lunges, I am not comfortable doing this exercise because of the balance component.
Plank 20s was way too easy so I swapped it for something a little more challenging.
He says in this program substitutions to some degree are fine, I think I did it correctly. I haven’t substituted anything for chest or back or arms (tomorrow, except maybe floor press if that feels extremely awkward).
If you have recommendations to swap some of these leg exercises for something better than what I swapped it for, I’d be happy to try it out.
You could run the program as written. That is the best way to do it.
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I have done that for upper body, but I seriously don’t feel comfortable with deadlift or lunges, surely there must be some substitution allowed?
Just use weight that you can handle and post videos on here for form checks. I’m sure you can get more comfortable by doing those uncomfortable lifts more.
Ok, I’ll give it one more shot next week and drop the weight to get used to the movement I suppose.
You will not give it one more shot, you will give it an infinite amount of shots. Good work though dude.
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I don’t do any partying (never drank alcohol and haven’t tried any drugs etc ever either) and I have a proper job. I just have some sleep issues in general so I usually have disturbed sleep (like waking up 2-3x per night) and usually can’t sleep more than 5.5-7 hours no matter what.
I wake up at 4:30AM or so
Could this be causing a huge problem? I wonder if I should see a doc or something about this? I feel perfectly fresh even with 4-5 hours of sleep, and in general for the last maybe 10 or so years I have averaged probably 6-7 hours a night at best… keyword is at best. Probably 5-6 hours most of the days, some days 7-9, some days 3-4. Rarely over 9 ever, rarely under 3 (but has happened…)
I think that’s great. If you feel fresh, you’re fine. @T3hPwnisher barely sleeps lol.
I was just checking.
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Yeah I feel my body is used to it. I think under 5 I start getting somewhat shaky (still fine but not fully 100% optimal), but 5.5-7 hours its fine, I’d say fully optimal for me.
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I don’t usually sleep that much. I think the right amount must vary hugely person to person
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Uncomfortable with deadlifts and lunges? Start with the bar on deadlifts, and bodyweight on lunges. Work your way up in weight slow and gradually. Perfect the form. Ask someone at the gym who either is an employee/instructor or (if you dare) someone at the gym doing it in good form. Get the basics. Can you live without these excercises? Definitely, but why?
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In fairness, I do LOTS of things that this dude isn’t doing that make it so my sleep isn’t too big a factor…
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Energy drinks?
No: I’m not coming up with substitutions and giving up on movements so quickly and altering programs before I’ve given them a fair shot.
After 7 years of doing that and it NOT working that NEEDS to stop happening.
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Hopefully he’ll be running the program correctly next week.
I’ll run it 100% what’s written starting today, don’t worry. Thanks and stay tuned
The bar is a poor starting place on deadlifts, in my opinion. Use the lightest full sized plates you can find. Most gyms I’ve been to, that would be 5kg. Every healthy adult can deadlift 30kg (66lbs for the metrically challenged).
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You are so right @dagill2! It’s a better position.
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