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All right here we are RD. I have a workout and diet that I want you to follow. I expect you to log each and every workout on this thread. You don't have to write me a detailed report if you don't want, but at least list the poundages and reps. With the diet, I don't need you to tell me exactly what you ate, but rather an HONEST confession whether you met my guidelines for the day or not(you can report this every few days with your training). Please don't lie about anything, as any gaps in your progress I might attach to the wrong reasons, if I assumed you were truthful about everything.
Here is your workout. It is twice a week, and thus should be easier for you to keep schedule. Please do not change anything, though you can certainly ask me questions regarding any of my choices.
Monday
Dip or bench press (I prefer dip), 3 x 8
Row (use barbell bent-over only if you're positive you're doing it correctly, though I can help you there), 2 x 8
Stiff-legged Deadlift, 2 x 8
Crunch, 2 x 10
Thursday
Overhead Press (not behind neck), 3 x 8
Pulldown, 2 x 8
Squat, 2 x 8
Back hyperextension, 2 x 10
Here is what you need to do. Start off LIGHT. I want you to be doing about 75% effort at the beginning, so that you still have a few reps left in you at the end of each set. We're going to be adding 10 lbs a week to the squat and deadlift, and 5 lbs a week to the others. When you have a session so hard that you don't make all the reps, I'll illustrate what you need to do.
Yes, I realize this program is SIMPLE. I am often on the same type of program. Believe me when I say that BIG MOVEMENTS + BIG EATING = BIG GAINS. If you can devote a mere 3 months to me (and think about it, that's nothing in terms of your entire training career), I think by the end you will agree with me.
Now for diet. I want you to shoot for 1.5 times your bodyweight in grams of protein. Fuck what anybody else thinks. I do 2 grams per pound a day and I'm gaining at a fast pace. 1.5 I believe is the minimum, but absolutely try not to fall below 1 times your bodyweight (I don't care if you have to get in 100 grams of protein right before bed, because if anything it will teach you a lesson about devotion).
Here is how I want you to tackle carbohydrates. I want you to concentrate on things like oatmeal (especially in the morning), potatoes, pasta, and wheatbread. Other carbs aren't bad but they're secondary to these. We're not going to be eating super clean here, double cheeseburgers are fine (and a good source of protein to boot). After you fill up on protein for the meal, take yourself to the brink with carbs. E.g. once you down that big steak, then work on the potatoes.
Do NOT skimp on the fat. I want you to get at least 4 tablespoons of an oil (like Udo's or extra virgin olive oil) as healthful fat a day. You can just dump it in your shakes, you get used to the taste quick. I want you to drink at LEAST half a gallon of milk a day (2% preferably) and at LEAST a gallon of water a day. For protein powder, I suggest Optimum pro complex as it has 55 grams per serving. Put this in 2 cups of milk and you're on the fast track to meeting your daily protein requirement. Also, take a multivitamin. Other supplements are at your discretion, I also use G-plenish and Glucorell-R (and that's all).
We are renovating your body starting NOW. Get EXCITED about it. Get MAD at the poundages you are going to shatter. Do not think of any individual task I outlined as being a burden to your time, they are all keys to progress. I expect nothing less of you than to follow them.
Here is your workout. It is twice a week, and thus should be easier for you to keep schedule. Please do not change anything, though you can certainly ask me questions regarding any of my choices.
Monday
Dip or bench press (I prefer dip), 3 x 8
Row (use barbell bent-over only if you're positive you're doing it correctly, though I can help you there), 2 x 8
Stiff-legged Deadlift, 2 x 8
Crunch, 2 x 10
Thursday
Overhead Press (not behind neck), 3 x 8
Pulldown, 2 x 8
Squat, 2 x 8
Back hyperextension, 2 x 10
Here is what you need to do. Start off LIGHT. I want you to be doing about 75% effort at the beginning, so that you still have a few reps left in you at the end of each set. We're going to be adding 10 lbs a week to the squat and deadlift, and 5 lbs a week to the others. When you have a session so hard that you don't make all the reps, I'll illustrate what you need to do.
Yes, I realize this program is SIMPLE. I am often on the same type of program. Believe me when I say that BIG MOVEMENTS + BIG EATING = BIG GAINS. If you can devote a mere 3 months to me (and think about it, that's nothing in terms of your entire training career), I think by the end you will agree with me.
Now for diet. I want you to shoot for 1.5 times your bodyweight in grams of protein. Fuck what anybody else thinks. I do 2 grams per pound a day and I'm gaining at a fast pace. 1.5 I believe is the minimum, but absolutely try not to fall below 1 times your bodyweight (I don't care if you have to get in 100 grams of protein right before bed, because if anything it will teach you a lesson about devotion).
Here is how I want you to tackle carbohydrates. I want you to concentrate on things like oatmeal (especially in the morning), potatoes, pasta, and wheatbread. Other carbs aren't bad but they're secondary to these. We're not going to be eating super clean here, double cheeseburgers are fine (and a good source of protein to boot). After you fill up on protein for the meal, take yourself to the brink with carbs. E.g. once you down that big steak, then work on the potatoes.
Do NOT skimp on the fat. I want you to get at least 4 tablespoons of an oil (like Udo's or extra virgin olive oil) as healthful fat a day. You can just dump it in your shakes, you get used to the taste quick. I want you to drink at LEAST half a gallon of milk a day (2% preferably) and at LEAST a gallon of water a day. For protein powder, I suggest Optimum pro complex as it has 55 grams per serving. Put this in 2 cups of milk and you're on the fast track to meeting your daily protein requirement. Also, take a multivitamin. Other supplements are at your discretion, I also use G-plenish and Glucorell-R (and that's all).
We are renovating your body starting NOW. Get EXCITED about it. Get MAD at the poundages you are going to shatter. Do not think of any individual task I outlined as being a burden to your time, they are all keys to progress. I expect nothing less of you than to follow them.
, felt really nauseous
.
eadlift: 225 lbs 2x5, easy while looking at the mirror, would usually feel heavy, or maybe because my CNS is back on track
