My routine is back to a super minimalist template and will be a 4 day Push / Pull routine as shown below:
Day 1 – Push
Barbell bench 4×6-8 reps
Dips 4 x AMRAP
Cable Crunch 4×8 reps
Day 2 – Pull
Chinups 4×6-8 reps
DB Curl 4×8 reps
Ab Machine 4×8 reps
Day 3 – Cardio
30-40 minutes of Cardio
Day 4 – Push
Incline Dumbbell bench 4×10-12 reps
Dips 4 x AMAP
Cable Crunch 4×8 reps
Day 5 – Pull
Db Rows 4×10-12 reps
Chinups 4x AMRAP
Cable Crunch 4×8
Cardio 30-40 minutes
Cardio 30-40 minutes
I love it so far. I wanted to do full body but quickly realized that there was no way I could possibly finish that on my lunch breaks. The above is actually really intense despite the lowish volume. I want to hit the abs with heavy weights and more frequency. You will not find any isolation in this routine because it doesn’t really fit well into a time saving minimalist routine. I also do at least 100 pushups a day and have for some time now.
I have decided to go pretty close to a PSMF diet until the wedding with a few occasional cheat meals. I’m trying to get down to about 175lbs and stand at 182lbs currently. My calories are actually much higher than a normal PSMF, but the point is basically to eat protein and veggies only. Carbs and fats are incidentals. I estimate with my current deficit I should net about 1lb to 1 1/2 lbs per week. Since my protein is high and I’m lifting regularly to retain my strength, I’m expecting this to be pure fat.
I may eat some carbs at night (prob not many though) and have an occasional cheat meal (probably once a week) just for a little variation, but I plan to stick to this pretty rigidly for the time being. Of all the diets I have done when I eat nothing but lean protein and veggies and keep carbs and fats low, the fat always comes off.
The routine I wrote about last week is no bueno. My left shoulder into my chest has a slight pain when I start benching now and I’m not sure exactly what it is, but common sense tells me that if I continue to keep on with it, it will be an injury waiting to happen. After really taking a hard look at my routine, I really started to question where the rationale came from. Sometimes I get ideas that I think would work well and in reality, tfall flat very quickly. After going back to the drawing board, I’m going to do a 4 day push / pull workout loosely based on Lyle McDonald’s (the man) hypertrophy workout. This looks really good on paper and also allows me much more rest time.
The one thing I really didn’t like about the workout I made was repeating the same workouts that often. Talk about boring. Again this is something I should have seen coming but didn’t. I was so focused on how to get as much benching as possible in my routine, it was as if logic flew out the window. Anyway, I have two push workout and two pull workouts and each will be slightly different. Shoulders will also be added back into the workout (direct shoulder movements).
My plan for cardio is to do 2 days on the weekend with some abs on either Saturday or Sunday. I will then probably to cardio only on Wednesday (rest day from lifting) and take Monday, Tuesday, Thursday, Friday off. Lifting will be prioritized on these days.
I kind of delved back into some reading this week about various diets, splits, rest periods, weight fluctuations, etc… After getting a large headache from the contradictory information ;), I tended to see a few things I still agree with and think is very important to your success without these things taking over your life.
Progressive overload is far more important than how frequently you train, how many sets or volume you have in your workout, or what kind of split you have.
Protein has numerous benefits and can be increased to very high amounts without fat storage. People that gain fat easier can use this to your advantage when bulking, but it is not the only macro you should eat. Higher protein diets may have additional fat loss benefits when recomping.
Carbs are highly individual and may or may not be hugely necessary for the diet. All sources are broken down to the same end product (sugar) and most people get better results with moderate amounts (compared to either very low or very high) especially in the long term.
Fat – some is good, more is probably not better.
Bulking is highly unnecessary and so is cutting for that matter. Eat enough (varies drastically) to progressively overload your muscles and you will gain muscle and may even lose fat if your calories and training are adequate.
Lyle McDonald is the man. He has really interesting podcasts and basically knows everything. Every time I found myself listening too much to the opinion of others, I usually return back to him.
Protein synthesis varies based on training status (Beginner, Intermediate, Advanced). For intermediates, protein synthesis is heightened for 24 hours and slowly returns to baseline after 48 hours. Structuring training to ride these waves is very important for progression.
I think undereating (mainly referring to PSMF) on rest days is a pretty dumb strategy. I never liked it and never worked for me. I think consistent eating no matter what day it is very beneficial for progress. I think PSMF style days can be very effective, but mainly if they are used after a day or two of overeating. So it is more or less used for balancing things out.
Personally, I noticed that starting and ending my day with a high protein, but lower calorie meal is a very good strategy. It’s very good for energy purposes, staying lean, decreasing hunger and feeling good in the gym. Once I have these two bedrocks in place, lunch and dinner become highly variable. I also like eating at least one high-quality protein bar (almost always a Quest Bar) during the day. This gets me 3 protein servings of very high-quality protein and then I don’t have to stress too much about getting a ton of protein at lunch and dinner.
If I had to pick an ideal eating strategy for myself based on current research, it would be to regularly eat not intermittent fast, by eating a high protein breakfast (300 calories), a small lunch (4-500 calories), a large dinner (600-1000 calories) and a high protein dessert (150-200 calories).