i am most interested in feedback on the training. Mostly because I am a bit stubborn in my diet, and this ain't really the place for aas talk, but it is a bit relevant.
anywho, I am planning 6 weeks of loading and 6 weeks of deloading. There is logic for it, but first here is the split. the loading weeks are 3x5 and the deloading weeks are 2x3. (this holds true for all exercises, even the so-called accessory/isolation exercises). my past 2 runs with the way I have done the 5x5 has taught me that volume is not something I need more of, but rather less of. additionaly, I do a bit more variety than regular 5x5, but it just makes it more fun and enjoyable (and to me thats pretty important).
Monday
-Front Squats (reg squats = too much low back stress)
-Flat Bench Press
-Dynamic Row
-Good Mornings
-DB Hammer Curl
-Lying Tricep Extensions
Wednesday
-Barbell Hack Squats
-Standing Overhead Barbell Press
-Weighted Chin Ups
-Narrow Grip Flat Bench
-Front Barbell Shrugs (not power shrugs, they hurt my low back)
-Barbell Curls
Friday
-Front Squats
-Incline Bench Press
-Dynamic Row
-Weighted Dips
-Barbell Preacher Curls
-Weighted Hypers
the rationale behind 6 weeks of loading is this. I have been on restricted calories for a good 3 months now, so the rebound of adding muscle growth should be quite large. Additionally I am going to be on 1gram of test for the 12 weeks, so I should be able to handle an extended loading period.
cardio is done on tues/thurs/sat, but should not contribute to overtaining. I am only gonna do 30 minutes at 135-145 HR just for health benefits, and to maybe avoid a bit of fat.
the diet looks like this:
meal one:
1.5 cups oatmeal
1 banana
500ml skim milk
2 cups of 1% cottage cheese
meal two:
2 whole wheat bagels with all natural peanut butter
2.5 scoops of whey protein isolate
meal three:
4 servings of brown rice (good for 100 carbs)
8 oz chicken breast
2-3 cups of brocolli
meal four (pretraining):
1.5 cups of oats
1 apple
1 banana
2.5 scoops of whey protein isolate
meal five (postraining):
90 grams dextrose (in the form of gatorade)
2.5 scoops whey protein isolate
meal six
12 ounce baked potatoe with ketchup
8 ounce sirlion steak
500ml skim milk
meal seven
2 cans of tuna
2 tablespoons flax seed oil
10 gram metamucil fibre supplement
not exactly sure what the macros break down too, but i think it should work.
thoughts anyone?
anywho, I am planning 6 weeks of loading and 6 weeks of deloading. There is logic for it, but first here is the split. the loading weeks are 3x5 and the deloading weeks are 2x3. (this holds true for all exercises, even the so-called accessory/isolation exercises). my past 2 runs with the way I have done the 5x5 has taught me that volume is not something I need more of, but rather less of. additionaly, I do a bit more variety than regular 5x5, but it just makes it more fun and enjoyable (and to me thats pretty important).
Monday
-Front Squats (reg squats = too much low back stress)
-Flat Bench Press
-Dynamic Row
-Good Mornings
-DB Hammer Curl
-Lying Tricep Extensions
Wednesday
-Barbell Hack Squats
-Standing Overhead Barbell Press
-Weighted Chin Ups
-Narrow Grip Flat Bench
-Front Barbell Shrugs (not power shrugs, they hurt my low back)
-Barbell Curls
Friday
-Front Squats
-Incline Bench Press
-Dynamic Row
-Weighted Dips
-Barbell Preacher Curls
-Weighted Hypers
the rationale behind 6 weeks of loading is this. I have been on restricted calories for a good 3 months now, so the rebound of adding muscle growth should be quite large. Additionally I am going to be on 1gram of test for the 12 weeks, so I should be able to handle an extended loading period.
cardio is done on tues/thurs/sat, but should not contribute to overtaining. I am only gonna do 30 minutes at 135-145 HR just for health benefits, and to maybe avoid a bit of fat.
the diet looks like this:
meal one:
1.5 cups oatmeal
1 banana
500ml skim milk
2 cups of 1% cottage cheese
meal two:
2 whole wheat bagels with all natural peanut butter
2.5 scoops of whey protein isolate
meal three:
4 servings of brown rice (good for 100 carbs)
8 oz chicken breast
2-3 cups of brocolli
meal four (pretraining):
1.5 cups of oats
1 apple
1 banana
2.5 scoops of whey protein isolate
meal five (postraining):
90 grams dextrose (in the form of gatorade)
2.5 scoops whey protein isolate
meal six
12 ounce baked potatoe with ketchup
8 ounce sirlion steak
500ml skim milk
meal seven
2 cans of tuna
2 tablespoons flax seed oil
10 gram metamucil fibre supplement
not exactly sure what the macros break down too, but i think it should work.
thoughts anyone?