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Ok, I feel it's time to get a little bigger and better again.
My background:
Started training for football, went from skinny to strong, big and a little chubby. Found out I loved training like a bber, did my first and so far only competition in 2008. I looked great 2 weeks out (5'10'', ~235 lbs) but got in a car accident and also got sick right before the contest. I blew it but still went on stage just so I could say to myself I did it and I didn't give up.
Being a personal trainer I decided to quit being, stay in decent shape, run a lot. Actually ran a half marathon last year at a bw of about 220-225 lbs. only thing I did as train with the TRX suspension trainer and the occasional weights session.
I started lifting heavy again about 6 months ago. Just like before, usually never more than 10 reps.
I kinda miss being big but I do not want any of that bloat and no unnecessary fat I used to have once. No more bulking and cutting since I like the look and feeling of being lean and in shape. Plus I can't get out of shape anyway since I got a job that kinda depends on my appearance.
The goal:
Get back to around 240-250 lbs under 10% bf.
The method:
I had good success with Intermittent Fasting, using both a leangains and warrior diet approach. This is what I will do again, probably just doing BCAAs during my fasting period and either have a protein shake before my workout or just start after it. I will try and get in all my food in during about a 3 h window post workout but I will be flexible and adjust it according to what I feel gives the best results.
Training wise I want to try something that is new to me: train in the 10-15 rep range the majority of the time. I will start out with a 6x per week schedule, doing a push/pull/legs twice per week. Big body parts: ~ 16 sets, smaller body parts ~ 9 sets. This will certainly change after a while because I change my workouts up quite often. More out of boredom than anything else. Before anyone cries big time overtraining, I have worked out like this when I trained with a partner who then became a world champion and had great gains.
This log is mostly for myself to help me stick to the IF protocol and the high rep range
if anyone has any comments, questions or whatever, go ahead guys.
My background:
Started training for football, went from skinny to strong, big and a little chubby. Found out I loved training like a bber, did my first and so far only competition in 2008. I looked great 2 weeks out (5'10'', ~235 lbs) but got in a car accident and also got sick right before the contest. I blew it but still went on stage just so I could say to myself I did it and I didn't give up.
Being a personal trainer I decided to quit being, stay in decent shape, run a lot. Actually ran a half marathon last year at a bw of about 220-225 lbs. only thing I did as train with the TRX suspension trainer and the occasional weights session.
I started lifting heavy again about 6 months ago. Just like before, usually never more than 10 reps.
I kinda miss being big but I do not want any of that bloat and no unnecessary fat I used to have once. No more bulking and cutting since I like the look and feeling of being lean and in shape. Plus I can't get out of shape anyway since I got a job that kinda depends on my appearance.
The goal:
Get back to around 240-250 lbs under 10% bf.
The method:
I had good success with Intermittent Fasting, using both a leangains and warrior diet approach. This is what I will do again, probably just doing BCAAs during my fasting period and either have a protein shake before my workout or just start after it. I will try and get in all my food in during about a 3 h window post workout but I will be flexible and adjust it according to what I feel gives the best results.
Training wise I want to try something that is new to me: train in the 10-15 rep range the majority of the time. I will start out with a 6x per week schedule, doing a push/pull/legs twice per week. Big body parts: ~ 16 sets, smaller body parts ~ 9 sets. This will certainly change after a while because I change my workouts up quite often. More out of boredom than anything else. Before anyone cries big time overtraining, I have worked out like this when I trained with a partner who then became a world champion and had great gains.
This log is mostly for myself to help me stick to the IF protocol and the high rep range
if anyone has any comments, questions or whatever, go ahead guys.
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