Routine, diet and progress critique
Have been back to lifting for a couple of months now, after taking a few months off due to foot and lower back issues.
My aims are to get my lifts back up while remaining injury free and adding as much lean mass as possible.
Just want thoughts on my routine and diet, and see how I should improve, as my progress has not been as good as I wanted.Starting stats
Height: 5ft 9
BF: FitQuest machine at the gym said 8%, but in reality more like 12/13%
Lifts before injuries for 3x5 were roughly: bench: 90kg, squat 110kg, deadlift 140kg, OHP 60kgAfter 2months on this setup
Height: still 5ft 9
BF: FitQuest machine at the gym now says 11%, but by eye more like 14/15%
Bench press: 92.5kg
Pull up: +22kg Dumbbell in between legs
Deadlift: avoiding this for now DIET
My job is sedentary, but i do around 10k steps every day.
I track most my meals on MyFitnessPal and aim for the following "LeanGains" setup.
Fasting only on rest days, as i struggle to get all my food in on training days.
- Training Days
(150g protein/500g carbs/60g fat) over 4 meals 10am, 1pm, 4pm & 9pm
- Rest Days: 2500calories
(150g protein/150g fat/100g carbs) over 3 meals 1pm, 4pm & 9pm
I do sneak in some dark chocolate and whiskey here and there which i don't track. So usually a bit over those numbers...
I sleep on average 6/7 interrupted hours a night (father of one). ROUTINEMonday
(Full body heavy horizontal, light vertical)
Squat RPT 6, 8, 10
Bench RPT 6, 8, 10
Row RPT 6, 8, 10
Dumbbell Shoulder press 2x12
Bodyweight Chin ups 2xFailure
(Full body heavy vertical, light horizontal)
Squat RPT 6, 8, 10
OHP RPT 6, 8, 10
Pull ups RPT 6, 8, 10
DB Bench 2x12-15
DB row 2x12-15
Cable crunches 3x12-15Friday
(Full body push)
Incline bench RPT 8, 10, 12
Decline bench 3x12
Peck deck 2x15
Bulgarian Split Squat 4x12
Leg Extension 3x12
Arnold Press 3x12
Lateral Raises 2x12
Rope Pushdowns 3x12
(Full body pull)
Lat pulldown RPT 8, 10, 12
Seated Row 3x12
Single Arm Cable Row 3x12
Romanian Deadlift 3x10
Lying Leg Curl 3x12
Preacher Curl 2x12
Hammer Curl 2x12
* RPT being reverse pyramid (heaviest set first, then decrease weight 10% and try get 2 more reps for each set). Decided to switch to this from 5x5 or 3x5 to avoid injury, and maximise muscle gain. I increase the weight if i hit the 6 reps on first set.
Although I have recovered a lot of strength, and put on some kgs, I feel that most of the weight is just water weight and fat (as i was on a low carb diet before, and now back on carbs + creatine). I feel achy a lot, specially lower back still... so wondering how i can improve my setup.
post edited by dantelo - 2019/02/15 12:59:34