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Hello PM,
just wondering if some of the experts round here could give me some solid training and diet advice for my current situation.
Some stats: Ectomorph, 5'9, about 175 right now at a bodyfat under 10%. With PROPER nutrition and guidance, I've been training natural for about 6 years now.
For the first time in a while, I won't have access to a gym for the next 2 years. I have a barbell and weights at home which I will use as my only equipment. No bench, and no way I can get a pull-up bar installed. I have access to a ledge which I've been using for chins.
DIET:
How does my diet look? I would get more of the BB staples, (yams, brown rice, broccoli, etc...) but they are unavailable where I live
Macros: I've tried to limit my carbs to < 200 g during the week, and I just boatload them on the weekends with minimal fats. Protein: I aim for 1.5g per lb. of my bodyweight, and 2g per lb. when I have the money for more whole food. I have to be conservative with my whey iso b/c I have a limited supply for a while.
Fats: Working my way up from 5, to hopefully 9 tablespoons of olive oil a day, almonds, fish oils, egg yolks and hazlenuts.
Protein: whey isolate, chicken, ground beef, eggs, lean beef (occasionally -$$$$) tuna and natural yogurt.
Carbs(morning and post workout only)***: Oats (would eat more but they are very expensive here), potatoes, basmati rice, pasta (occasionally), waxy maize (postworkout)
Fruit (up until 7:30 pm): Strawberries, oranges, apples, nectarines, apricots, bananas
Vegetables: spinach, cauliflower, green bell peppers.
A few months ago I leaned out from about 13% at 195 to where I am now, by eating a high protein, high fat diet, with low carbs and tons of greens, but at this point I want to gain again. Since I've limited my carbs, it seems that I am more sensitive to wheat products, although I wouldn't say I have any type of gluten intolerance.
TRAINING:
I have been doing a full body workout 3 times a week since April consisting of compound movements, interval training, minimal rest periods and high repetitions (20-25).
Back/front squats, deadlifts, overhead press and bent over rows have been my core movements, along with chins and occasionally db swings every now and then.
The situation is frustrating because there is obviously a limit to how much I will be able to squat given that I have to get it off the floor first. The same holds true for the overhead press. Deadlifts are theoretically infinite in terms of weight progression and rows won't be a problem either.
As a bodybuilder, this is not ideal, so what can I do to maximize the effectiveness of my training particularly with respect to legs? They've shrunk a lot and it drives me up a wall because my pants don't fit anymore (smaller glutes and waist). On my off days, I've been doing weighted abs, chins, and varying degrees of push-ups to address the other body parts. At this point, I've been doing no cardio.
How can I maximize my eating and training to gain in this situation? Keep in mind that the foods I've listed are the ones I can get, with the exception of more fruits and a few more seasonal vegetables.
Thanks in advance to everyone.
just wondering if some of the experts round here could give me some solid training and diet advice for my current situation.
Some stats: Ectomorph, 5'9, about 175 right now at a bodyfat under 10%. With PROPER nutrition and guidance, I've been training natural for about 6 years now.
For the first time in a while, I won't have access to a gym for the next 2 years. I have a barbell and weights at home which I will use as my only equipment. No bench, and no way I can get a pull-up bar installed. I have access to a ledge which I've been using for chins.
DIET:
How does my diet look? I would get more of the BB staples, (yams, brown rice, broccoli, etc...) but they are unavailable where I live
Macros: I've tried to limit my carbs to < 200 g during the week, and I just boatload them on the weekends with minimal fats. Protein: I aim for 1.5g per lb. of my bodyweight, and 2g per lb. when I have the money for more whole food. I have to be conservative with my whey iso b/c I have a limited supply for a while.
Fats: Working my way up from 5, to hopefully 9 tablespoons of olive oil a day, almonds, fish oils, egg yolks and hazlenuts.
Protein: whey isolate, chicken, ground beef, eggs, lean beef (occasionally -$$$$) tuna and natural yogurt.
Carbs(morning and post workout only)***: Oats (would eat more but they are very expensive here), potatoes, basmati rice, pasta (occasionally), waxy maize (postworkout)
Fruit (up until 7:30 pm): Strawberries, oranges, apples, nectarines, apricots, bananas
Vegetables: spinach, cauliflower, green bell peppers.
A few months ago I leaned out from about 13% at 195 to where I am now, by eating a high protein, high fat diet, with low carbs and tons of greens, but at this point I want to gain again. Since I've limited my carbs, it seems that I am more sensitive to wheat products, although I wouldn't say I have any type of gluten intolerance.
TRAINING:
I have been doing a full body workout 3 times a week since April consisting of compound movements, interval training, minimal rest periods and high repetitions (20-25).
Back/front squats, deadlifts, overhead press and bent over rows have been my core movements, along with chins and occasionally db swings every now and then.
The situation is frustrating because there is obviously a limit to how much I will be able to squat given that I have to get it off the floor first. The same holds true for the overhead press. Deadlifts are theoretically infinite in terms of weight progression and rows won't be a problem either.
As a bodybuilder, this is not ideal, so what can I do to maximize the effectiveness of my training particularly with respect to legs? They've shrunk a lot and it drives me up a wall because my pants don't fit anymore (smaller glutes and waist). On my off days, I've been doing weighted abs, chins, and varying degrees of push-ups to address the other body parts. At this point, I've been doing no cardio.
How can I maximize my eating and training to gain in this situation? Keep in mind that the foods I've listed are the ones I can get, with the exception of more fruits and a few more seasonal vegetables.
Thanks in advance to everyone.
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