Main Goal: Increase muscle mass while maintaining BF% and see some overall gains (10-15%) for each of the 5 core exercises by Superbowl Sunday while not destroying my cardio and muscle endurance.*Secondary Goal: Rape-able grip strength(like cmburns strong but relative to my build)* so many trainers tell my it wont hurt my cardio/endurance but I've bulked in the past and the fact of the matter(at least for me) I'm sucking wind come springtime, hard. As most of you know it is winter strength training for me. I have a typical diet that works well for me throughout the year. Anyway, some of the major issues I deal with this time of year is weight loss and just looking for some new ideas. Here are my nutritional facts I generally get per day.
Daily KEY nutrients:- Kcal: 4000-5000 Trying to up this to 6,000.
- Carbs: 50-60% of cal intake...250g-350g daily. Trying to up this to 400g+
- Total fat: So many I can't even count. Maybe there is a magic number. It's high, like 250g+ daily.
- Sat. fat: 10% of cal intake...<50g but generally between 30-40g. Not changing this.
- Protz: 300-350g but trying to hit 400g+ daily.
- Fiber: 50g+ I eat so much fiber its not even funny. Basically takes care of bowel movements from all the dairy I eat.
Going to implement more red meat into my diet. Thinking of going after the children...ie Lamb/veal and grass feed. Looking for the healthiest protein supplement too. I will need to introduce this into my system very slowly as to not shock it. I don't want creatine and don't want to be bulky. Just pure lean muscle gain.
Also, very interested in protein synthesis and how much I can absorb from supplements vs whole foods at one time. I'm not too knowledgable about this topic and from my understanding, 30g from wholefoods at one time is more then enough. Some Tia Chi and Yoga is also used for balance/breathing/focus/stretching. Trying to start once a week group Tia Chi again. Great for learning how to really hurt people twice your size when running your mouth at a party.(BONES this could be great for you and RAPDAWG too) It's fun when you are scrawn to have 6' 3" 225lbs meathead kneeling at your side and basically crying for you to let go of his hand/elbow before it breaks. Chicks dig that shit too. Passive violence FTW, no fist-to-cuffs. Just make sure he doesn't land a few punches or get hold of you. Quickness is key for that shit.
Cardio will be cut from 1-2 hours 5-6 times a week to 1 big cardio day and 3x 20-30 minute intense workout days. Think sprints but in the pool on the bike and the rock wall.
Workout routine:5 day schedule changed from my 3 day.
- Day 1: Chest/Arms
- Day 2: Legs
- Day 3: Shoulders/Back
- Day 4: Cardio/Core
- Day 5: Olympic Day
- Day 6: recover
Workout Summary:- Change is key for me. I don't do the same thing week in/week out.
- Test max on 5 one or two times a month(this depends on how I feel and who is at gym for spots) I hate spotters that help before you start to fail(or the bar goes back down to your chest for example) Lrn 2 spot.
- Sometimes I work to failure(how often and is this really good, I've seen many arguments in both directions on this.)
- Basically 5x5 or 6's on most free weight bar exercises and 4x8 on DB. I do add some light endurance stuff( Ie. 40-50 reps of 100lbs on bench or Powersquats with 100-150 lbs).
- Resistance and HS machines is generally 3x15.
- Some day's i'll use the bar and others will be DB's. Others will be a combo of both.
- Various explosive/balancing body weight exercises.
- 2 hour workout per day
- Once a month I train with a CPT for 1 hour. Primarily for form tweaks/motivation.
- Form is good.
Seeking help with:I love constructive criticism. Could really use advice on proper deloading, some diet suggestions and maybe how to improve my 5 day rotation. I tend to like high volume workouts but cut the volume significantly during this time of year. Feel free to troll/flame/spam but if you are going to make a suggestion or recommendation please add valid and creditability points and arguments. Don't say: "Do this because it rocks." Remember that I need to be able to climb/boulder for 1 hour 4-5 days a week too(to improve technique). Another problem is, I need to exhaust myself enough to the point of sedation without OVERTRAINING. It is extremely difficult task.
NN help with motivation. I have that down pat. Thank you in advance for all your help. Will try to finish my thread on the 4 basic nutrients tonight.