Starkraven
EXTREME FASCIST
dadawg probably knows my situation from the other posts but im tired of always trying to cut and i always look the same. STOP trying to get smaller and get more muscular which helps burn more fat over time or when you do cut. adding 20-25 pounds of muscle with no extra fat is definately my goal, always has been. i want to move some heavy ass weights and build muscle and get leaner. i havent tried it this way so im giving it a shot. im 14% BF right now and would like to be 10%
in the past i used to bulk but those fat days are over. im going to eat like DC recommends. i choose oats for my carb staple and will eat as much as i can (they;re filling anyway) until 6pm then just green vegetables. my fat is udo's choice and flaxseed oil, 1-2 TBSP each with 2-4 whole eggs per day although i might make that 6. i think i will also go back to using isopure protein drinks but mainly for post-workout. not sure if i want to mess with dextrose or those high GI sugars. ive been doing 1 cup oats post-workout. perhaps a blend of both would be best with the protein drink or egg whites.
this is what i had in mind. the exercises are NOT new to me. i did 3 days/week before, 5 is too much, never tried 4.
ALSO, I WANT TO BUILD MY SHOULDERS, ESPECIALLY THE MEDIAL HEAD.
SHOULD I HAVE A DAY DEVOTED TO SHOULDERS OR GO BACK TO MY OLD ROUTINE AND DO THEM WITH CHEST/TRIS??
I mean, i want to train like a powerlifter. i still see some pressing overhead and doing side laterals. im not into meets or competing in either sport.
i really want to have a day devoted to them as i have no energy to train shoulders after chest.
powerbuilding routine: heavy weights
MON: Legs
squats
TUE: Shoulders
presses
upright rows
side laterals
THUR: Back/Bis
deadlifts
db or bb rows
straight bar curls or db alternate curls
FRI: Chest/Tris
incline db or bb or smythe
flat db
weighted dips
close-grip smythe
high protein, as many carbs you want to stave off hunger pangs but CUT OFF CARBS AFTER 6PM, ONLY GREEN VEGETABLES
cardio 45 in the mornings 3-6 times per week.
in the past i used to bulk but those fat days are over. im going to eat like DC recommends. i choose oats for my carb staple and will eat as much as i can (they;re filling anyway) until 6pm then just green vegetables. my fat is udo's choice and flaxseed oil, 1-2 TBSP each with 2-4 whole eggs per day although i might make that 6. i think i will also go back to using isopure protein drinks but mainly for post-workout. not sure if i want to mess with dextrose or those high GI sugars. ive been doing 1 cup oats post-workout. perhaps a blend of both would be best with the protein drink or egg whites.
this is what i had in mind. the exercises are NOT new to me. i did 3 days/week before, 5 is too much, never tried 4.
ALSO, I WANT TO BUILD MY SHOULDERS, ESPECIALLY THE MEDIAL HEAD.
SHOULD I HAVE A DAY DEVOTED TO SHOULDERS OR GO BACK TO MY OLD ROUTINE AND DO THEM WITH CHEST/TRIS??
I mean, i want to train like a powerlifter. i still see some pressing overhead and doing side laterals. im not into meets or competing in either sport.
i really want to have a day devoted to them as i have no energy to train shoulders after chest.
powerbuilding routine: heavy weights
MON: Legs
squats
TUE: Shoulders
presses
upright rows
side laterals
THUR: Back/Bis
deadlifts
db or bb rows
straight bar curls or db alternate curls
FRI: Chest/Tris
incline db or bb or smythe
flat db
weighted dips
close-grip smythe
high protein, as many carbs you want to stave off hunger pangs but CUT OFF CARBS AFTER 6PM, ONLY GREEN VEGETABLES
cardio 45 in the mornings 3-6 times per week.
