Looks fairly solid. Food is unfortunately the hardest part (mentally, physically, and and financially). You really need to allocate enough funds for proper food.

However...you can make some substitutions here for low priced food selections:

Proteins - frozen chicken breasts, eggs, protein shakes, ground beef
Carbs - brown rice, whole grain pasta, oats
Fats - olive oil
veggies - lettuce, broccoli, green beans, peppers
fruits - apples, oranges, berries, and bananas

That depends.

I am a huge proponent to cutting using KETO. That means 60%fat 40%protein (% is measured in calories, not grams).

If not using a keto cut, then I'd recommend something around 40% protein, 30% fats, 30% carbs (calories not grams).

You have to do what you can - if your schedule doesn't permit 2.5 hour workout days, do whatever you can. Obviously it won't be as good as true hypertrophy, however it will still be good.

As far as yoga on rest days, this is a great thing to maintain flexibility and improve overall well-being. I recommend.

You can drink protein shakes on non-workout days to fulfill your protein quota. If you have a meal that's lacking in protein, have a shake. if you need something to eat in the morning and don't feel like making breakfast, slam a shake. You get the idea.

As far as fish oil, take 2 with every meal.

Yes, those are what I'm referring to. Get them!

You need a breakthrough.

For the next 4 weeks I want you to train bench like this:

Set 1 - 135 for approximately 8-10 reps with good slow form.
Set 2 - 205 for as many reps as possible UNASSISTED
Set 3 - Grab a spotter, load the bar up with around 265 and get at LEAST 4 assisted reps using the spotter.
Set 4 - Repeat set 3
Set 5 - Repeat set 3

After the 5 sets of bench like this, I want you to do some lockouts.

Load the bar up with 315. Using a spotter, proceed to unrack the weight, bring it down just until your elbows touch 90 degrees (maybe 4-5 inches) and then push it back up. This is like doing a 1/4 - 1/2 rep instead of a full rep each time. These lockouts help you improve your bench tremendously.

Set 1 - 315 x 10 lockouts
Set 2 - 325 x 8 lockouts
Set 3 - 335 x 4 lockouts
Set 4 - 335 x 4 lockouts
Set 5 - 315 x as many lockouts as possible


You can take as much time between sets as you need.

Do all other chest exercises as usual.

After the 4 weeks of running this plan, take ONE full week off of doing any chest. Then proceed to begin chest again the next week with standard 5x5. See if your strength is up by then, I'm sure it will be.


Also, remember to get enough total calories each day. You need at least 1.5g / lb of lean body weight, and also plenty of carbs to sustain energy. Make sure you are also getting at least 70-80g of good fat every day to support proper testosterone production.

Will do. Thanks.

Awesomeee. Ill go to store tomorowm dicks has em for cheap. ....should I use them on all my working sets regardless of weight and reps or. Just when I go heavy??.... On leg extensions to?


This post was edited by 45sz on Oct 6 2011 09:06pm

Need your advice on a workout plan I want to start using:

http://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-powerbuilding-split.html

I want to combine all the leg workouts into one day and the deadlifting with the back/traps day to make it a 4 day split
This would be utilizing the "power / muscle / burn" sets... ; the routine would look something like this:

Day 1: Back/Traps (deadlift / bent row, lat pulldown, cable row, shrugs)
Day 2: Chest/Tris (bench, incline bench, DB bench, DB fly, close grip bench, seated french, pulldown)
Day 3: Legs (squats, barbell lunges, front barbellsquat, leg extensions, seated/standing calf raises, leg curls)
Day 4: Cardio / Abs
Day 5: Shoulders/Biceps (seated barbell press, arnold press, front raises, lateral raises, pinwheel curls, standing barbell curls, cable preacher curls)
Day 6: Cardio / Abs
Day 7: Rest

Any suggestions? Thanks a lot in advance.

can u gieb me a 3 DAY SPLIT for cutting pl0x