Sure, no problem !
So now that my cycle is over I'm in maintenance phase , went down to 3400kcal on training days and 2700kcal on rest days.
Breakfast : 2 sandwiches with chicken breast, omelette made of one whole egg and 200ml egg whites with a bit of caramel topping, veggies, fruit, 700kcal
To work I take a salad made of 400g white fish, 100g shrimps, asparagus, mushrooms and green peas, 700kcal total, I split it into 3 small meals.
After work : chicken breast with rice and veggies , 2 meals, 400kcal each.
Last evening meal : Greek yogurt with protein powder, nuts and fruit, 500kcal
That's the rest day, the only difference when it comes to training day is that I eat a lot of rice with whey powder preworkout, and then add whole grain cereal to my last, post workout meal, I work out in the evening.
I don't eat exactly the same everyday, swap chicken breast for lean beef or chicken liver, rotate vegetables etc.
On weekends I sometimes have sushi or ice cream with family but nothing crazy, all within calorie limits.
I train 4 times a week ( wish it was 5 but I have 2 small kids, it's a compromise with wife ), Push Pull Legs. I have workouts A and B and rotate between them.
Push workout A :
3 warm-up sets of incline dumbbell presses, then 3 working sets, reverse pyramid, 6 reps, 9 reps, 12 reps, drop set on the last set,
1 warm-up set and 3 working sets of one
incline cable flyers, reverse pyramid, 8, 12, 15 reps,
1 warm-up set and 3 working sets of decline dumbbell presses, 6, 9, 12 reps,
2 working sets of decline cable flyes,
1 warm-up set and 3 working sets of cable lateralt raises, 10, 12, 15 reps,
1 warm up set and 3 working sets of dumbbell shoulder presses, 12, 15, 20 reps,
2 working sets of weighted dips,
2 working sets of cable push-downs,
30 minutes cardio
Push workout B:
3 warm-up sets and 3 working sets of smith machine shoulder presses, 6,9,12 reps,
1 warm-up set and 3 working sets of seated dumbbell lateral raises, 8,10,12 reps,
1 warm-up set and 3 working sets of flat bench cable flyes, 10,12,15 reps
1 warm-up set and 3 working sets of flat bench dumb presses, 10, 12, 15 reps
3 working sets of decline cable flyes, 12,15,18 reps,
3 working sets of decline machine presses, 10,15,20 reps
3 working sets of dumbbell skull crushers, 8,10,12,
30 minutes cardio,
Basically all the working sets are taken to failure or close to failure, on some exercises 1 working set is a rest-pause set and 1 is a drop set.
I used to do only 2 working sets per exercise but recently added a little more volume, to see how it works, it seems to be the new tendency
Pull and leg workouts have the same logic and similar volume, I could write it all down but is it necessary?
When it comes to training I'm a little limited at age 43, can't do barbell presses because they hurt my shoulders, can't do regular back squats, only front squats, on pull exercises I try to use a neutral grip as much as possible, I get forearm tendonitis when I use pronated or supinated grip too much.
I should maybe also mention that my life is quite stressful, I have a demanding graphic design job with constant deadlines, but who isn't stressed these days, I don't think it's the main factor hindering me from growing... I also have 2 small kids so often don't get enough sleep, it sure plays a role but probably not so big...
What do you think? Something totally off with my diet or training?