Need advice. Tweaking my macros.

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    Question Need advice. Tweaking my macros.


    So I'm on a bulking diet and I'm trying to get lean gains. I life weights 3 times a week for about 2 hours each day. I do cardio on the off days for 30 minutes each day and also work abs and neck on those days. I take Sunday off completely. My diet consists of clean foods like eggs, rolled oats, fruit, fresh vegetables, chicken, fish, occasional beef and pork, rice, potatoes, fat free cottage cheese, nut butter, and olive oil. I'm also drinking 2 gainer shakes each day to supplement my macros. I drink them in between breakfast and lunch, and again after my workout in the afternoon (before dinner). I'm also taking creatine @ 5g a day.

    I know some bodyfat is part of bulking, but I'm starting to accumulate some fat in the love-handle area and lower abs. I also notice that I'm nowhere near as vascular as I use to be. A little bodyfat is fine with me but I'm not digging the dimpled flesh on my obliques when I flex them. How should I tweak my macros to reduce some of the bodyfat??? Also, do you guys think I should do cardio following lifting so I'm doing it every day except Sunday???

    Calories: 4020
    Fat: 110
    Carbs: 450
    Protein: 335

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    My simple answer would be to get rid of all the fat you can. If you eat the occasional beef, then you'll get it anyways. I'd stay away from pork, it's mostly just fat. What's your 3 day lifting split look like?
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    Quote Originally Posted by VinD View Post
    My simple answer would be to get rid of all the fat you can. If you eat the occasional beef, then you'll get it anyways. I'd stay away from pork, it's mostly just fat. What's your 3 day lifting split look like?
    So you think it's the PB and EVOO that's causing the fat build-up?

    Here's what my split is currently... It has been tweaked since I started to add a little more volume, as I wasn't feeling sufficiently worked.

    TUESDAY
    Incline DB Press (2 X 5, 2 X 8)
    Weighted Dips (3 X 8)
    Flat-Bench Butterflies (3 X 10)
    OH DB Press (3 X 8)
    Lateral Raises (3 X 10)
    Reverse Pec-Deck (3 X 10)
    BB Shrugs (3 X 8)
    Pushdowns (3 X 8)

    THURSDAY
    Squats (Smith) (3 X 5, 1 X 10)
    Seated Leg Curls (3 X 10)
    Leg Extensions (2 X 10)
    Seated Calf Raises (4 X 15)
    Rev. Grip Lat Pulldowns (4 X 8)
    BB Rows (3 X 8)
    Seated Cable Rows (3 X 8)
    Preacher DB Curls (3 X 8)
    Machine Preachers (2 X 20)

    SATURDAY
    Hammer Strength Incline (2 X 5, 2 X 8)
    Flat DB Press (3 X 8)
    Pec-Deck (3 X 10)
    Military Press (3 X 8)
    Lateral Raises (3 X 10)
    Reverse Pec-Deck (3 X 10)
    DB Shrugs (3 X 8)
    Skulls (3 X 8)

    TUESDAY
    SLDL (3 X 6)
    Leg Press (3 X 8)
    Leg Extensions (2 X 10)
    Standing Calf Raises (4 X 15)
    Behind Neck Lat Pulldowns (4 X 8)
    DB Rows (3 X 8)
    Machine Pullovers (3 X 10)
    Hammer Curls (3 X 8)
    21s (2 sets)
    •   
       

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    Here's a typical day's meal layout...

    6am:
    7 egg whites and 1 whole egg (fried)
    1 cup of rolled oats
    1 banana
    1 Tbsp natural peanut butter

    9am:
    ON Pro Complex Gainer shake

    12pm:
    2 talapia fillets
    1/2 cup (before cooking) of white rice
    1 cup of a raw veggie
    2 Tbsp EVOO

    Pre-Workout:
    1 scoop of whey, 1/2 cup rolled oats, 1 banana (blended)

    Post-Workout:
    ON Pro Complex Gainer shake w/creatine

    7pm:
    1 boneless/skinless chicken breast
    1 baked potato
    1 cup steamed veggies
    2 Tbsp EVOO

    9pm:
    1 cup fat-free cottage cheese
    1 Tbsp natural peanut butter
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    Yeah. I'd get rid of the Peanut Butter. Just added fat. If you insist on not losing the calories from it, just eat more chicken or another lean protein. If you really wanna get lean gains, you have to eat an excess of calories, but very lean as well. Have you ever considered a full 5-6 day split?
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    Why wouldn't you want high fat? If you're gaining too much bf then you have too big of a surplus. Take away some carbs and honestly 335g of protein is probably too much.

    I eat 120g fat a day. It supports healthy hormone production and it's the most calorie dense macronitrient. There is no reason to lower your fat, its actually pretty low in comparison to your other macros already.
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    Just saying what has worked for me in the past to put on lean mass.
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    Quote Originally Posted by VinD
    Just saying what has worked for me in the past to put on lean mass.
    But you need to look at the whole picture. Did you do the exact same.surplus more than one time with one having more fat and less carbs and one doing the opposite?

    Because as long as minimum protein and fat requirements are met for muscular growth the surplus can come from anywhere whether it be more carbs, protein, or fat. What really matters is the surplus, not the form of macronutrient breakdown that created it.
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    Quote Originally Posted by VinD View Post
    Have you ever considered a full 5-6 day split?
    Do you have an example? I'm doing this split to gain size and strength. Once I get to a bigger body and my strength starts to peak with these exercises, then I'll go into sculpting mode, which will require a different program.
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    Quote Originally Posted by IPOM View Post
    Do you have an example? I'm doing this split to gain size and strength. Once I get to a bigger body and my strength starts to peak with these exercises, then I'll go into sculpting mode, which will require a different program.
    Many of my friends and myself have gained very good natural physiques from doing this split:

    1 Legs
    2 Chest
    3 Back
    4 Shoulders
    5 Arms
    6 Abs/Rest
    7 Repeat

    How long have you been lifting?
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    Quote Originally Posted by jimbuick View Post
    But you need to look at the whole picture. Did you do the exact same.surplus more than one time with one having more fat and less carbs and one doing the opposite?

    Because as long as minimum protein and fat requirements are met for muscular growth the surplus can come from anywhere whether it be more carbs, protein, or fat. What really matters is the surplus, not the form of macronutrient breakdown that created it.

    I haven't done that. What you say makes sense. Surplus is very important. I guess in the past I've felt better from surplusing carbs and protein primarily. I will admit when doing heavy bulking, I eat burgers, etc. And "minimum" protein requirements are a very arguable issue.
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    Quote Originally Posted by VinD

    Many of my friends and myself have gained very good natural physiques from doing this split:

    1 Legs
    2 Chest
    3 Back
    4 Shoulders
    5 Arms
    6 Abs/Rest
    7 Repeat

    How long have you been lifting?
    Good info, but there not really a one size fits all ya know.
    How many reps/sets were you doing on this split?
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    Quote Originally Posted by AaronJP1 View Post
    Good info, but there not really a one size fits all ya know.
    How many reps/sets were you doing on this split?


    Well when I started I was doing about 12-14 sets (reps always between 5-15). Now I can handle about 20 sets per bodypart. For abs I do about 100-300 total reps total. I pyramid my weight up for each exercise then do 1 dropset at the end of the exercise (usually). I change up the exercises weekly.
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    Quote Originally Posted by VinD View Post
    My simple answer would be to get rid of all the fat you can. If you eat the occasional beef, then you'll get it anyways. I'd stay away from pork, it's mostly just fat. What's your 3 day lifting split look like?
    Poor advice bro, and simply, its the wrong advice. Fat intake does NOT make you fat. The biggest myth in the world.
    You're getting 'fatter' because your eating in excess and the amount of calorie excess will determine the amount of fat gain.
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    Quote Originally Posted by IPOM View Post
    So you think it's the PB and EVOO that's causing the fat build-up?

    Here's what my split is currently... It has been tweaked since I started to add a little more volume, as I wasn't feeling sufficiently worked.

    TUESDAY
    Incline DB Press (2 X 5, 2 X 8)
    Weighted Dips (3 X 8)
    Flat-Bench Butterflies (3 X 10)
    OH DB Press (3 X 8)
    Lateral Raises (3 X 10)
    Reverse Pec-Deck (3 X 10)
    BB Shrugs (3 X 8)
    Pushdowns (3 X 8)

    THURSDAY
    Squats (Smith) (3 X 5, 1 X 10)
    Seated Leg Curls (3 X 10)
    Leg Extensions (2 X 10)
    Seated Calf Raises (4 X 15)
    Rev. Grip Lat Pulldowns (4 X 8)
    BB Rows (3 X 8)
    Seated Cable Rows (3 X 8)
    Preacher DB Curls (3 X 8)
    Machine Preachers (2 X 20)

    SATURDAY
    Hammer Strength Incline (2 X 5, 2 X 8)
    Flat DB Press (3 X 8)
    Pec-Deck (3 X 10)
    Military Press (3 X 8)
    Lateral Raises (3 X 10)
    Reverse Pec-Deck (3 X 10)
    DB Shrugs (3 X 8)
    Skulls (3 X 8)

    TUESDAY
    SLDL (3 X 6)
    Leg Press (3 X 8)
    Leg Extensions (2 X 10)
    Standing Calf Raises (4 X 15)
    Behind Neck Lat Pulldowns (4 X 8)
    DB Rows (3 X 8)
    Machine Pullovers (3 X 10)
    Hammer Curls (3 X 8)
    21s (2 sets)
    This needs tweaking, compounds should ALWAYS go before isolation. Never the other way around; pre-fatiguing a muscle group in this fashion is not a good idea. Military press, Flat bench, Squat, Deadlift should take the first postion in ALL of your workouts that consist of these. If you want strength and size, thse movements need to be in your routine.

    Do normal squats, drop the smith machine. Drop leg extensions + leg curls for something more functional i.e. lunges, pistol squats etc etc (in replacement of leg extensions) and good mornings, RDLs, stiff legged deads in the place of leg curls. Far more functional and effective (the hamstrings work better at hip extension rather than knee flexion).

    Could be more but im in a rush, just saw this and had to comment
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    Quote Originally Posted by Jiigzz

    This needs tweaking, compounds should ALWAYS go before isolation. Never the other way around; pre-fatiguing a muscle group in this fashion is not a good idea. Military press, Flat bench, Squat, Deadlift should take the first postion in ALL of your workouts that consist of these. If you want strength and size, thse movements need to be in your routine.

    Do normal squats, drop the smith machine. Drop leg extensions + leg curls for something more functional i.e. lunges, pistol squats etc etc (in replacement of leg extensions) and good mornings, RDLs, stiff legged deads in the place of leg curls. Far more functional and effective (the hamstrings work better at hip extension rather than knee flexion).

    Could be more but im in a rush, just saw this and had to comment
    Pull throughs, glute Ham raises
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    Quote Originally Posted by jimbuick View Post
    Pull throughs, glute Ham raises
    Definitely. Good points

    Oh and PB and EVOO should be left in your diet
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    Quote Originally Posted by Jiigzz View Post
    This needs tweaking, compounds should ALWAYS go before isolation. Never the other way around; pre-fatiguing a muscle group in this fashion is not a good idea. Military press, Flat bench, Squat, Deadlift should take the first postion in ALL of your workouts that consist of these. If you want strength and size, thse movements need to be in your routine.

    Do normal squats, drop the smith machine. Drop leg extensions + leg curls for something more functional i.e. lunges, pistol squats etc etc (in replacement of leg extensions) and good mornings, RDLs, stiff legged deads in the place of leg curls. Far more functional and effective (the hamstrings work better at hip extension rather than knee flexion).

    Could be more but im in a rush, just saw this and had to comment
    Could you please explain further? My routine does have the compound exercises first, for each muscle group. Do yuo mean that say, on my chest/shoulder day I should do the DB presses and shoulder presses first and then do the flies and lateral raises afterwards? I was just trying to keep the muscle groups separated.

    I would like to go to a split with a body part each day for 5-6 days a week, but I didn't feel like I was making good progress doing that.

    BTW, I'm not taking gear if that makes a difference in the split.
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    Quote Originally Posted by VinD View Post
    Many of my friends and myself have gained very good natural physiques from doing this split:

    1 Legs
    2 Chest
    3 Back
    4 Shoulders
    5 Arms
    6 Abs/Rest
    7 Repeat

    How long have you been lifting?
    I may give this a try again. I was on a split similar to that before I started bulking. I went with my current program because of the maximum recovery. But I have added to my current split because I didn't feel like I was working the muscle groups hard enough.

    I've been lifting on/off for over 10 years. Lifting seriously for a little over a year.
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    If you do that 6/7 day split and hit each bodypart hard with 14-20 sets, I think you'll get good results. I do cardio about twice a week, but you could do it more. I just run low on time and calories.
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    Quote Originally Posted by VinD View Post
    If you do that 6/7 day split and hit each bodypart hard with 14-20 sets, I think you'll get good results. I do cardio about twice a week, but you could do it more. I just run low on time and calories.
    You do cardio after the lift or do you do it later in the day?

    Also, on leg days would you recommend doing deadlifts, squats, and leg presses together?
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    Quote Originally Posted by IPOM

    You do cardio after the lift or do you do it later in the day?

    Also, on leg days would you recommend doing deadlifts, squats, and leg presses together?
    Some people do but if you do squat and deadlift together one of them will suffer. If you insist on doing a split a good idea is DL on back day and squat with leg day
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    How would this sound for a new program?

    Legs:
    - SLDL (3 sets of 6)
    - Squats (3 sets of 8)
    - Leg Press (3 sets of 8)
    - Leg Extension (3 sets of 8)
    - Standing Calf Raises (4 sets of 15)

    Chest:
    - Incline Bench Press (3 sets of 8)
    - Bench Press Machine (3 sets of 8)
    - Weighted Dips (3 sets of 8)
    - Flat Bench DB Press (3 sets of 8)
    - Incline Butterfly (3 sets of 10)

    Back:
    - Chin-Ups (3 sets of 12)
    - Barbell Rows (3 sets of 8)
    - Dumbbell Rows (3 sets of 8)
    - Reverse Grip Lat Pulldowns (3 sets of 8)
    - Behind Neck Lat Pulldowns (3 sets of 8)
    - Pullover Machine (3 sets of 10)

    Shoulders:
    - Military Press (3 sets of 8)
    - DB Shoulder Press (3 sets of 8)
    - Lateral DB Raises (3 sets of 8)
    - Reverse Pec-Deck (3 sets of 8)
    - Shrugs (4 sets of 10)

    Arms:
    - Standing BB Curls (3 sets of 8)
    - DB Preacher Curls (3 sets of 8)
    - 21's (3 sets)
    - Close-Grip Bench Press (3 sets of 8)
    - Skulls (3 sets of 8)
    - Cable Pushdowns (3 sets of 8)

    Abs/Rest

    Repeat
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    Quote Originally Posted by IPOM View Post
    How would this sound for a new program?

    Legs:
    - SLDL (3 sets of 6)
    - Squats (3 sets of 8)
    - Leg Press (3 sets of 8)
    - Leg Extension (3 sets of 8)
    - Standing Calf Raises (4 sets of 15)

    Chest:
    - Incline Bench Press (3 sets of 8)
    - Bench Press Machine (3 sets of 8)
    - Weighted Dips (3 sets of 8)
    - Flat Bench DB Press (3 sets of 8)
    - Incline Butterfly (3 sets of 10)

    Back:
    - Chin-Ups (3 sets of 12)
    - Barbell Rows (3 sets of 8)
    - Dumbbell Rows (3 sets of 8)
    - Reverse Grip Lat Pulldowns (3 sets of 8)
    - Behind Neck Lat Pulldowns (3 sets of 8)
    - Pullover Machine (3 sets of 10)

    Shoulders:
    - Military Press (3 sets of 8)
    - DB Shoulder Press (3 sets of 8)
    - Lateral DB Raises (3 sets of 8)
    - Reverse Pec-Deck (3 sets of 8)
    - Shrugs (4 sets of 10)

    Arms:
    - Standing BB Curls (3 sets of 8)
    - DB Preacher Curls (3 sets of 8)
    - 21's (3 sets)
    - Close-Grip Bench Press (3 sets of 8)
    - Skulls (3 sets of 8)
    - Cable Pushdowns (3 sets of 8)

    Abs/Rest

    Repeat
    That looks pretty solid. Like I said, I always play with the workouts, add exercises, change them, etc. from week to week to keep it new. As for cardio, I usually do it after my lifting so I'm not fatigued at all for the lift. I mean you can plug through cardio, but you need all your strength for your best lift. Just my opinion. Hope that helps.
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    Don't see any specific rear delt work. Unless reverse pec deck is rear delt.
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    Quote Originally Posted by jimbuick View Post
    Don't see any specific rear delt work. Unless reverse pec deck is rear delt.
    Pretty sure it is. Rear delts are tricky if you're in a gym with lousy equipment.
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    Quote Originally Posted by VinD

    Pretty sure it is. Rear delts are tricky if you're in a gym with lousy equipment.
    Face pulls. Triceps rope and low pulley is all you need.
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    Quote Originally Posted by jimbuick View Post
    Face pulls. Triceps rope and low pulley is all you need.
    That works too haha. I had to do some of those last week while some D-bags were hogging the Rear Delt machine for some reason.
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    Quote Originally Posted by IPOM View Post
    How would this sound for a new program?

    Legs:
    - SLDL (3 sets of 6)
    - Squats (3 sets of 8)
    - Leg Press (3 sets of 8)
    - Leg Extension (3 sets of 8)
    - Standing Calf Raises (4 sets of 15)

    Chest:
    - Incline Bench Press (3 sets of 8)
    - Bench Press Machine (3 sets of 8)
    - Weighted Dips (3 sets of 8)
    - Flat Bench DB Press (3 sets of 8)
    - Incline Butterfly (3 sets of 10)

    Back:
    - Chin-Ups (3 sets of 12)
    - Barbell Rows (3 sets of 8)
    - Dumbbell Rows (3 sets of 8)
    - Reverse Grip Lat Pulldowns (3 sets of 8)
    - Behind Neck Lat Pulldowns (3 sets of 8)
    - Pullover Machine (3 sets of 10)

    Shoulders:
    - Military Press (3 sets of 8)
    - DB Shoulder Press (3 sets of 8)
    - Lateral DB Raises (3 sets of 8)
    - Reverse Pec-Deck (3 sets of 8)
    - Shrugs (4 sets of 10)

    Arms:
    - Standing BB Curls (3 sets of 8)
    - DB Preacher Curls (3 sets of 8)
    - 21's (3 sets)
    - Close-Grip Bench Press (3 sets of 8)
    - Skulls (3 sets of 8)
    - Cable Pushdowns (3 sets of 8)

    Abs/Rest

    Repeat
    Just FWI you shouldnt use a machine for any big lifts, the path the bar has to follow is not usually your normal pressing pattern or natural pushing curve. I'd always recommend starting with flat bench as this hits the clavicular fibers and sternum fibers of the pec major whereas the incline tends to just hit the clavicular head. Better to hit both when you can hit them the hardest then "isolate" (in a sense but not really) the sternal head.

    If i was going to be even more of an ass i'd also say you should do some adductor/abductor work.

    To top that off jim suggested face pulls, i would definitely incorporate these. Facepulls target mid traps and rhomboids
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    Quote Originally Posted by jimbuick View Post
    Some people do but if you do squat and deadlift together one of them will suffer. If you insist on doing a split a good idea is DL on back day and squat with leg day
    I see what you mean. I can definitely do deadlifts on back day, as that's what I'm doing now. But that would leave squats and leg presses for leg day... what would you suggest to target the hams? Or would the deads on back day be enough for the hams in your opinion???
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    Quote Originally Posted by VinD View Post
    That looks pretty solid. Like I said, I always play with the workouts, add exercises, change them, etc. from week to week to keep it new. As for cardio, I usually do it after my lifting so I'm not fatigued at all for the lift. I mean you can plug through cardio, but you need all your strength for your best lift. Just my opinion. Hope that helps.
    That's what I was thinking. I would never do cardio before lifting. I just didn't know if you did it right after the lift or if you were doing 2-a-days and knocking out the cardio in the afternoon. Now I know. Thanks!
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    Quote Originally Posted by jimbuick View Post
    Don't see any specific rear delt work. Unless reverse pec deck is rear delt.
    Yeah, the reverse pec-deck is for the rear delts. I target them pretty good with that. I've never done facr pulls though and may try them out.
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    Quote Originally Posted by Jiigzz View Post
    Just FWI you shouldnt use a machine for any big lifts, the path the bar has to follow is not usually your normal pressing pattern or natural pushing curve. I'd always recommend starting with flat bench as this hits the clavicular fibers and sternum fibers of the pec major whereas the incline tends to just hit the clavicular head. Better to hit both when you can hit them the hardest then "isolate" (in a sense but not really) the sternal head.

    If i was going to be even more of an ass i'd also say you should do some adductor/abductor work.

    To top that off jim suggested face pulls, i would definitely incorporate these. Facepulls target mid traps and rhomboids
    Yeah, you're getting a little too technical for me bro... HAHA! I try to avoid flat bench as I feel it's more of an ego lift than anything else. Plus I don't really care for the shoulder stress. So you're saying to do flat bench followed by incline bench and then isolate? Do you consider dumbbell presses isolation? Reason I ask is it seems more like a compound to me. When I think isolation for chest, I think butterflies.
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    Quote Originally Posted by IPOM

    I see what you mean. I can definitely do deadlifts on back day, as that's what I'm doing now. But that would leave squats and leg presses for leg day... what would you suggest to target the hams? Or would the deads on back day be enough for the hams in your opinion???
    Rdls, sldls, and GHRs for hams
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    Quote Originally Posted by uvawahoowa

    Rdls, sldls, and GHRs for hams
    Hit them on leg day, probably best if leg and back day are separated by at least two days to avoid overworking the lower back
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    Quote Originally Posted by uvawahoowa

    Rdls, sldls, and GHRs for hams
    Pull throughs as well.
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    I'm sure others have already said plenty on the matter, but as far as macros go - ur too high on fats. As a bodybuilder u do not need 30% of ur diet to be fats. Why? 2 reasons.

    1) Your trying to get lean. Fat is the by far the easiest macro to be converted into fat droplets. Easy solution - reduce fat intake as low as u can.

    2) Your eating a ton of carbs and protein, so the argument for fat as energy is moot. You get plenty of energy and nutrients from the other macros. If u need more energy, take MCT oil.

    Reduce dietary fat. Supplement with Omega-6 fats (but not too much). You want just enough fat to maintain health. I prefer the 10-15% range myself.
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    Quote Originally Posted by fueledpassion View Post
    I'm sure others have already said plenty on the matter, but as far as macros go - ur too high on fats. As a bodybuilder u do not need 30% of ur diet to be fats. Why? 2 reasons.

    1) Your trying to get lean. Fat is the by far the easiest macro to be converted into fat droplets. Easy solution - reduce fat intake as low as u can.

    2) Your eating a ton of carbs and protein, so the argument for fat as energy is moot. You get plenty of energy and nutrients from the other macros. If u need more energy, take MCT oil.

    Reduce dietary fat. Supplement with Omega-6 fats (but not too much). You want just enough fat to maintain health. I prefer the 10-15% range myself.

    I agree with this... Also, Dumbbell presses are great!
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    Quote Originally Posted by IPOM View Post
    Yeah, you're getting a little too technical for me bro... HAHA! I try to avoid flat bench as I feel it's more of an ego lift than anything else. Plus I don't really care for the shoulder stress. So you're saying to do flat bench followed by incline bench and then isolate? Do you consider dumbbell presses isolation? Reason I ask is it seems more like a compound to me. When I think isolation for chest, I think butterflies.
    You stated in your initial spiel that you wanted strength yet you ignore the flat bench? A good strength routine doesnt ignore specific lifts that are fundamental. Dumbell presses are not isolation but shouldn't be used in the place of flat bench in a strength program. Hypertrophy perhaps, but not strength. Also, shoulder stress will come from incorrect technique (i.e. not retracting scapulae, too-wide-of-a-grip etc.) rather than from the exercise itself, considering dumbell presses are exaactly the same movement at the shoulder (horizontal flexion) however you are able to press each shoulder in its own 'plane of movement'.

    Google "so you think you can bench" and watch parts 1-7. Worthwhile.

    Also, if you want more advice start a thread in the training section, people tend to ignore the bulking one if their expertise is in training and program design.
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    Quote Originally Posted by fueledpassion View Post
    I'm sure others have already said plenty on the matter, but as far as macros go - ur too high on fats. As a bodybuilder u do not need 30% of ur diet to be fats. Why? 2 reasons.

    1) Your trying to get lean. Fat is the by far the easiest macro to be converted into fat droplets. Easy solution - reduce fat intake as low as u can.

    2) Your eating a ton of carbs and protein, so the argument for fat as energy is moot. You get plenty of energy and nutrients from the other macros. If u need more energy, take MCT oil.

    Reduce dietary fat. Supplement with Omega-6 fats (but not too much). You want just enough fat to maintain health. I prefer the 10-15% range myself.
    Quote Originally Posted by VinD View Post
    I agree with this... Also, Dumbbell presses are great!
    You do realise that fat plays a role in hormone production and that saturated fats play a role in testosterone production?

    You do not have to have excessive fat intake, but eating fat does not make you fat. So Fueled Passion is incorrect in this regard. Eating in calorie excess will make you heavier.

    http://www.youtube.com/watch?v=mNYlIcXynwE
    http://www.youtube.com/watch?v=v8WA5wcaHp4

    If you're going to watch one, watch the 2nd one down.
  

  
 

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