Fairly new here but have been enjoying the collective knowledge on this forum and the warm welcomes I've been receiving.
I was just hoping to get some feedback and advice on my day-to-day training/nutrition plan from minds more knowledgeable than my own
Appreciate anyone's input!
- Shred the body fat that has accumulated from a sedentary lifestyle and poor diet choices as of late.
- Build big, hard muscles that will scare children and turn my woman into a gooey mess in my hands... LOL!
- Increase strength, mental clarity and focus and improve mood and energy levels.
CURRENT SUPPLEMENTS/VITAMINS -
- Protein (NZ Natural WPC)
- Creatine (1 TSP [approx 3g] PWO only)
- Amino Acids (currently using XTEND) during workout and often through the day to aid recovery/growth.
- Vitamins D, A, MegaFolinic, CoQ10, B12, Krill Oil, Glucosamine + Chondriotin < morning
- L-Glutamine x 3 per day in between meals.
- Kelp, Selenium, Magnesium + Potassium < before bed
Currently experimenting with a low carb / high protein / (moderately) high fat diet. An example of a daily eating plan would be something like;
A.M. TRAINING ON EMPTY STOMACH (If I wake up ravenous I will slam down a protein shake before I start)
PWO Shake - 1.5 cups of coconut water, organic Kale/Broccoli, banana, 1 cup of organic oats, small handful of frozen peas, 1 cup of frozen berries (mixed berry/blueberry/raspberry or strawberry) 1 scoop Protein powder, 1 TSP creatine, 1/2 TBSP MCT OIL.
Early morning - more often than not, another protein shake in 400ml filtered water. Sometimes this will be replaced with an additional small meal depending on how organised I have been the night before.
Lunch - Seasoned MEAT like steak, chicken etc. with salad > spinach leaves, shallots, cherry tomato, cucumber, red capsicum, avocado. Lately I have also been mixing some tabbouleh in with the salad too. Common alternative is scrambled eggs (2 whole - 6-10 whites depending) with basically the same additions.
Early arvo - Protein shake in 400ml filtered water.
Dinner - MEAT with salad again, or steamed veg like broccoli, cauliflower etc.
I try to eat more carbs roughly 2 times a week and do this in the form of some sweet potato 9 times out of ten. This is usually over the weekend and Wednesday night in prep for deadlifts the next morning.
FUTURE STACKS -
I've already ordered my next stack and waiting on its ar*****. This is consisting of Anabeta Elite, Erase Pro, Dopadex (muscle hardening stack from Nutraplanet) and I will be adding Alphamine (Australian version) and I am also considering the addition of DAA too. Anyone got some good DAA recommendations?
I train at home and so I am limited in terms of equipment, but I have the basics needed to grow bigger; barbell, dumbbells a squat rack and a bench.
Each set I aim for 30 - 45 sec with the same rest period, this seems to get me anywhere from 8 - 12 reps in strict form depending on the lift. If I can't lift for 30 secs I know I'm using a weight too heavy for me at that moment. 45 secs and above I know it's time to add some plates. I push for 4 MAX sets of my major lifts with 3 sets for the supports.
My split is currently laid out as such;
Monday - LEGS
Squats, Romanian dead-lifts, calf raises and cable leg curls, leg ext. supersets
(I use that cheap Total Gym thing for all 'cable' exercises mentioned- don't hold that against me! haha)
Tuesday - CHEST / BICEPS
Flat bench press, DB incline press, dips for chest (leaning forward) close grip chin ups, preacher curls.
Wednesday - REST
Thursday - BACK / REAR DELTS
Dead-lifts, DB bent over rows (change arm to arm without rest) cable lat pull-down super-slow count to failure practically. Prone DB rear raises, cable face-pulls.
Friday - SHOULDER / TRICEPS
Seated DB overhead press, upright rows, lateral raises, overhead tricep extensions, dips (straight body / no lean) cable tricep pull-downs.
As I feel my shoulders are my weakest point and something I really want to grow quickly, I'm currently contemplating whether I could train them twice per week without over-training or possible injury? I've thought that I could add a DB seated press , upright rows and Lateral raises to my Chest day (and shift my bicep exercises back over to back day since they get secondary stress then anyways) and on Shoulder day do Standing BB press, seated DB Arnold presses and lateral raises with maybe the pyramid set structure? 1 rep, 1 sec rest. 2 reps, 2 sec rest > up to ten reps and back to one rep.
Welcome any feedback or advice! Always learning and experimenting and just want the best whether it's timing of supps or the lifts I'm doing.
Thanks in advance!