I am a long time lurker going back to 2007. I have been lifting weights for many years but, would do A LOT of long distance running up to 60 miles a week. A few months ago and suffered a pretty bad lower back injury doing snatch grip deadlifts, then I fractured my ankle, finally I managed to get in a minor car accident and thankfully only tweaked my shoulder.
I am finally back to 100% no aches no pains and have been getting back into my groove, gaining all my muscle back and making a few gains a long the way.
Height: 5’10
Weight: 180 Lbs
BF: ???
Goal is to get to about 200lbs and then compete but, honestly the eating is becoming a chore.
Currently eating 4000-4200 calories and I may have to bump it up as a few days I have woken up at 177-179 lbs.
Training: I follow a L/P/P 2x a week 1 day of rest
Diet: Anywhere from 1-2 g per lb, High Carb, Low fat
Any questions are welcome as they will keep me accountable.
I typically set up my training in blocks that last 4-6 weeks the last being a deload before I restart a block. As we know volume is king when hypertrophy is the goal so, I add sets every week as opposed to chasing weights which will add “intensity” and contribute far more to fatigue making adding or even hitting volume goals an issue.
Example:
week 1: 10 working sets per muscle group RPE 7
week 2: 12 working sets per muscle group RPE 8
week 3: 14 working sets per muscle group RPE 9
week 4: 16 working sets per muscle group RPE 9.5-10 Special techniques may be used to keep higher RPE safe (drop sets, myo reps, etc)
week 5: Deload
Reps are kept in a range instead of a concrete goal which makes adding volume easier and allows one stay within the RPE scale much better.
Ending today with about 3900 calories 600 g of carbs. This eating thing is getting tough. If I do not eat every 2-3 hours I end up eating large meals that leave me feeling too full. If it were not for my cream of rice “slop” I’d be in bigger trouble.