lift plan

[Narkissos]

Originally Posted by nolimits26

I have been going 12-6 reps and 40-50 total sets, i think i may be lifting too long about 1.5 hours.

At your weight and level of experience I'm inclined to agree with the above.

Way too much volume.

Originally Posted by nolimits26

Week 1-4
• 2 day split twice a week
• 2 30 min cardio sessions+Abs
• Week 1-2 average 3,357 calories/day
• Supplements Animal Pak, BCAA, Digestive Enzyme, Glutamine, Size-On (Creatine on off days) ZMA

Supplements look good... Calories are excessive (though the amount of activity you're doing may require that much... so, it'd be more apt to say that your activity is excessive).

Originally Posted by nolimits26

Monday- Legs/Lats/Traps/Bicep/Calves, 4000 Calories
Tuesday- Off, 2500 Calories
Wednesday- Chest/Shoulders/Triceps/Forearm/Calves+ Cardio, 3500 Calories or 3700 Calories
Thursday-Off, 3500 Calories or 3000 Calories
Friday- Legs/Lats/Traps/Bicep/Calves, 3500 Calories or 3700 Calories
Saturday-Cardio, 2500 Calories
Sunday- Chest/Shoulders/Triceps/Forearm/Calves, 4000 calories

I don't like how your split is put together at all.

I can't see you making much progress in this manner.

Originally Posted by nolimits26

• Week 3 average 3,643 calories/day

Monday- Legs/Lats/Traps/Bicep/Calves, 5000 Calories
Tuesday- Off, 2500 Calories
Wednesday- Chest/Shoulders/Triceps/Forearm/Calves+ Cardio, 3500 Calories or 3700 Calories
Thursday-Off, 3500 Calories or 3000 Calories
Friday- Legs/Lats/Traps/Bicep/Calves, 3500 Calories or 3700 Calories
Saturday-Cardio, 2500 Calories
Sunday- Chest/Shoulders/Triceps/Forearm/Calves, 5000 calories

• Week 4 average 3500 calories/day

Monday- Legs/Lats/Traps/Bicep/Calves, 4000 Calories
Tuesday- Off, 3000 Calories
Wednesday- Chest/Shoulders/Triceps/Forearm/Calves+ Cardio, 3500 Calories or 3700 Calories
Thursday-Off, 3500 Calories or 3000 Calories
Friday- Legs/Lats/Traps/Bicep/Calves, 3500 Calories or 3700 Calories
Saturday-Cardio, 3500 Calories
Sunday- Chest/Shoulders/Triceps/Forearm/Calves, 4000 calories

^^Same as prior comments.

[Narkissos]

Originally Posted by nolimits26

Im 5 foot 10, 143 pounds and about 6% bf (3 weeks ago I was 5.7% by calipers)

Noted.

[Narkissos]

Originally Posted by nolimits26

this is a typical lift day: 3501 cal, 402.8 carb, 315.5 pro, 73 fat 

















































 



quick feed Cal. Fat Carb. Prot.
Natural Whey Protein Shake
1 serving of 32.4 130 1.5g 5g 24g
Almonds
1 serving of 1 oz 164 14.4g 5.7g 6.2g
Meal totals: 294 15.9g 10.7g 30.2g


Breakfast Cal. Fat Carb. Prot.
Organic Whole Grain Steel Cut Oats
2 servings of 1/4 cup dry 340 6g 58g 14g
Green Beans - Fresh
1 serving of 125g 31 0g 4g 2.4g
Egg, whole, raw, fresh (1 large)
2 servings of 1 large (50g) 142 9.9g 0.8g 12.6g
Egg, white, raw, fresh (1 large)
6 servings of 1 large (33g) 102 0.3g 1.5g 21.6g
Meal totals: 615 16.3g 64.2g 50.6g

Lunch Cal. Fat Carb. Prot.
Sweet Potato, Cooked
12.5 servings of 1 oz 325 0g 73.8g 7.5g
Organic Kidney Beans
1 serving of 1/2 cup 100 0g 18g 7g
Tuna
1 serving of 1 pouch 90 1g 1g 20g
Lettuce-Romaine
1.5 servings of 3oz. 1.5 cups (85g) 30 0.8g 4.5g 1.5g
Meal totals: 545 1.8g 97.3g 36g

Dinner Cal. Fat Carb. Prot.
Broccoli
1 serving of 1 cup 30 0.3g 6.0g 2.6g
brown long grain basmati rice!
1 serving of 46 g 160 1.5g 34g 4g
Raw Chicken Breast K
7 servings of 1 oz 217 2.8g 0g 46.2g
Meal totals: 407 4.6g 40.0g 52.8g

Evening Snack Cal. Fat Carb. Prot.
organic nonfat plain yogurt
1 serving of 226 grams 120 0g 17g 12g
Almonds
1 serving of 1 oz 164 14.4g 5.7g 6.2g
Meal totals: 284 14.4g 22.7g 18.2g

mid-lift Cal. Fat Carb. Prot.
Size On
1 serving of 1 scoop 125 0g 31g 0g
Meal totals: 125 0g 31g 0g

post-lift Cal. Fat Carb. Prot.
Old Fashioned Rolled Oats
1 serving of 1/2 cup dry (40g) 150 3g 27g 5g
skim milk
1 serving of 1 cup (250mL) 90 0g 13g 9g
CytoGainer Chocolate Malt
1 serving of 150 grams 570 6g 75g 54g
Meal totals: 810 9g 115g 68g

bed-time snack Cal. Fat Carb. Prot.
Protien - Casein
1 serving of 33 grams 120 1g 4g 24g
Celery, raw (1 cup chopped)
1 serving of 1 cup chopped (101g) 16 0.2g 3g 0.7g
Cottage Cheese Low Fat 1
2 servings of 1/2 cup 160 2g 10g 28g
Peanutbutter
1 serving of 1 Tbps 105 8g 3g 4g
Meal totals: 401 11.2g 20.0g 56.7g

This diet is very solid.

However, it isn't suited for someone whose LBM is as low as yours.

You'll make gains, undoubtedly... but your BF% will go up as well.

That being said, kudos for putting it together.

I think you should stick with it until the shock factor wears off...and you start to put on bodyfat. At this point, you should scale it back.

[Narkissos]

Originally Posted by nolimits26

I have done 4/5 day splits in the past training each bodypart once a week put decided to do this to shock the system, but I agree im probably doing too many sets for too long. how many sets should i do per lift?

I understand what you're trying to do... re: shocking.

I should interject however, that advanced techniques/splits are more suitable for the advanced lifter... i.e. someone who has accrued a significant degree of musculature. As a relative novice/intermediate lifter the focus should be on consistency.

Too many sets for too long is counterproductive. If you are set on shocking growth, it'd be more feasible to pick out a bodypart and shock it. Set up micro-cycles... e.g. Weeks 1-4: shoulders shocked; Weeks 5-8: legs shocked.

Remember, none of the body's growth processes are linear... As such, training programs shouldn't be laid out in a linear manner. Those that are, are destined to fail.

[nolimits26]

Hey man thanks for the feedback. How would you change the split? How many calories would you suggest I reduce it to, currently on this meal plan I never feel too full and I have had meal plans where I ate 5200/5 days and 2800/2days and made gains without putting on much fat (my metabolism was alot higher then tho, my metabolism seems to drop really fast even when maintaing a diet of 2000+ calories daily) but on this current plan I feel like I put on some fat right away. As far as far as shocking a bodypart, what is the best way to do this? what should I aim for as far as volume and time in the gym? thanks Nark

[NightTrain]

loads of good input from the Narkster

[Sapper]

I'm not the most knowledgeable on the subject, but I'd keep my workout routine simple. Keep the blood flowing to the same muscle groups.

Back/Bi's
Chest/Tri's
Legs/Calves
Delt's/Traps