Focus and Energy while cutting

[emcewen]

I'll put my 2c in just for shits but I have a question after.

I would switch to flat, incline or decline bb bench for 3-4 sets then 3-4 sets of a dumbell press, then 2 more fly type excersises at 2 sets each. Usually can't get anymore pumped once I'm done.

Also, where did you get that book? I fucking hate logging in my phone.



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[mnewman]

Yea, I've contacted Tenny early in the week about helping me but, I've paid my guy here locally and funds are low now! I'm going to sit down with him and have him redo. My plan! After I'm going to be all in with Tenny!

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[mnewman]

I'll put my 2c in just for shits but I have a question after.

I would switch to flat, incline or decline bb bench for 3-4 sets then 3-4 sets of a dumbell press, then 2 more fly type excersises at 2 sets each. Usually can't get anymore pumped once I'm done.

Also, where did you get that book? I fucking hate logging in my phone.



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I got on Bodybuilding.com Free gift with 100.00 purchase.

 

[Smack]

Why has no one asked about the actual diet???

1) What was your diet?

2) What IS your diet now and how long have you been doing it?

 

[mnewman]

Here you go!

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[mnewman]

Starting 2nd week on diet! Will follow til no longer losing weight.

 

[sambo11510]

I'll put my 2c in just for shits but I have a question after.

I would switch to flat, incline or decline bb bench for 3-4 sets then 3-4 sets of a dumbell press, then 2 more fly type excersises at 2 sets each. Usually can't get anymore pumped once I'm done.

Also, where did you get that book? I fucking hate logging in my phone.



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I love logging in my phone! Lol I just use Google sheets and have my program laid out.

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[sambo11510]

Man I would dial everything back a lot..... More isn't always better, and spending hours in the gym doesn't mean you're​ making progress... When I am doing my own program I always keep in mind a few things, Volume, intensity, frequency and autoregulation.... Just because​ you're workout might said to do X amount of weight for this many sets and reps doesn't mean you should always go by that, sometimes your body is gonna feel like shit and you will need to adjust.... If I stuck to the program you're running all my joints would be killing me in no time and I would most likely fuck something up.... I know you paid this guy but maybe just cut your losses and do some research online and find some basic program and give it a shot. Focus on compound movements and what not.... It's been a long ass time since you trained before so it's time to build a base so to speak...I totally agree that you should save some money up and work with tenny or one of the guys on the forum. Definitely a lot of smart guys on here.

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[Gymjunkie38]

Way too much volume ramp up the intensity heavier weight forced reps in failure drop sets . more intensity less volume your just building up lactic acid and depleting glycogen but never really cause hypertrophy

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[mnewman]

I'll be going 16 reps for 2 wks then 12 reps for 2 weeks, and 8 reps for 2 weeks. How about 2 sets each with rest-pause drop set on 2rd set?

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[Gunsmith]

that's a ton of volume , i highly doubt you are getting much intensity after the for 45 min of training.

you will definitely benefit from a diet change and especially a new training regime.

 

[Smack]

Here you go!View attachment 91106

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So...

1950 Cals
260 Protein
150 Carbs
34 Fat

And what was your diet before?

My suggestions are as follows...

Diet
-You will be able to "recomp" just due to the fact that you're lifting again
-Bump the cals up to 2500 and assess from there
-Drop calories once progress stalls
-More healthy fats
-Less carbs

Training
-Less volume
-If you want to be in the gym cut those sessions in half and do them over 2 days

 

[Smack]

So...

1950 Cals
260 Protein
150 Carbs
34 Fat

And what was your diet before?

My suggestions are as follows...

Diet
-You will be able to "recomp" just due to the fact that you're lifting again
-Bump the cals up to 2500 and assess from there
-Drop calories once progress stalls
-More healthy fats
-Less carbs

Training
-Less volume
-If you want to be in the gym cut those sessions in half and do them over 2 days

One more piece of advice...

Tell that guy who charged you for this "fuck you too"

 

[mnewman]

I was around 3000 calories. Carbs and fat a bit higher. I'm putting up money now and in 5 mths. I'm contacting Tenny and Mini Truck. Lol

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[sambo11510]

One more piece of advice...

Tell that guy who charged you for this "fuck you too"

I second that notion

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[sambo11510]

I'll be going 16 reps for 2 wks then 12 reps for 2 weeks, and 8 reps for 2 weeks. How about 2 sets each with rest-pause drop set on 2rd set?

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I don't think every single muscle group needs the same amount of volume, weight etc.... Maybe your legs need lower volume and grow like weeds with heavier weight... Or maybe they need a more methodical intense approach.... Purely used that as an example of physique development is all based off of "it depends".... But there are some great tired and true basic methods that most can agree are a great foundation to build off of....... Could always try some DC training man, tons of people swear by it and love it and Dante is very active on the forum and would probably answer any questions you have.

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[Smack]

I was around 3000 calories. Carbs and fat a bit higher. I'm putting up money now and in 5 mths. I'm contacting Tenny and Mini Truck. Lol

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That is a great idea as opposed to this "trainer" you know