Three Days a Week: Training & Diet

[e90fs]

From the start of this year, my life has been going downhill. Now, I'm going to try and be a little better for myself.

Completely lost my physique, my stamina, started smoking again, eating very little each day. In a few weeks I'll give it a shot and start working out again in addition to fixing my diet(which will be difficult due to work).

I'm looking for ideas for a training routine and perhaps some tips on nutrition for a shitty schedule. Currently, I think that the best I can do is working out three times per week.
Will take it slow at first for both (diet and training), and then, I'm thinking of a full body workout 3x/wk. Bench press, squats, deadlifts, pull ups, shoulder press, and maybe an exercise here and there for another smaller muscle group, is what I'm thinking of. With the first five being the primary exercises.

I'm 188cm (maybe 186cm) and currently weigh around 75kg. Goal is just to get better each month.
Any tips will be appreciated.

 

[Test_Subject]

I'm looking for ideas for a training routine and perhaps some tips on nutrition for a shitty schedule. Currently, I think that the best I can do is working out three times per week.

Look into Doggcrapp training. It's only three days a week and the workouts are very short (but intense as fuck). Don't let the low volume fool you -- the workouts will beat you up in a good way. The widowmaker set on leg days will make you want to cry.

As for meals, prep your food for the week on the weekend. Just pick a few meals that fit your macros, make a metric fuck-tonne of them and put them into tupperware to heat up during the week. Easy peasy.

 

[Zuespas]

I second DC. I’ve been doing a modified DC training for quite some time now. Dusty Hanshaw was my coach for a while and got me really into this kind of training.

 

[e90fs]

Doggcrapp training

https://emerging-athlete.com/doggcrapp-training-system/

Will try it at some point.

As for meals, prep your food for the week on the weekend.

That's what I usually do. Boil lots of rice, cook some meat, and eat that for days.
I'll most likely have more protein shakes during the day than I used to have when I was working out. It's faster to chug one down while at work. Might add some spoonfuls of peanut butter.

Has anyone tried groats? I'm thinking of replacing rice with it.

 

[Worf]

https://emerging-athlete.com/doggcrapp-training-system/

Will try it at some point.


That's what I usually do. Boil lots of rice, cook some meat, and eat that for days.
I'll most likely have more protein shakes during the day than I used to have when I was working out. It's faster to chug one down while at work. Might add some spoonfuls of peanut butter.

Has anyone tried groats? I'm thinking of replacing rice with it.

Pack some sandwich’s , protein bars,jerky etc. whatever you can59 get decent calories. That routine is fine for basic fitness. Use some for of progressive overload or liner periodization and it can suit you needs for months to come.