It's all about ME

[D-max]

I figured I'd start a thread here to show progress, workouts, etc., and hopefully garner more advice.
I usually just read but I like the feel of the community here, although it can be harsh at times, I take that as a good thing, so I decided to take the plunge and start talking.
I started following this schedule this week.....

 

[D-max]

For reference: I started about 6 weeks ago, weight was 215 and 31% bf. Today I'm at 208 and 26% bf.

 

[Eman]

Subbed. Training split looks familiar. Good luck.

 

[D-max]

I don't have much of a set routine at the moment, good or bad. I do the core lifts...bench, squat, deadlifts.....and based how I feel I throw in a few sets more of more isolation type exercises.
I'm not keeping track of what I'm lifting other than in my head. Not going real heavy on anything....just what's comfortable and will get me through the workout.
Muscles are still sore the next couple days, but not so bad I don't want to workout. That's been my downfall the other times I've tried. Sore so bad I don't workout for several days and lose motivation.
This time it's the good hurt where I can feel the muscles moving around like I've done them some good and want to do some more.

 

[Flex14]

It's a great split brother you won't be disappointed. Huge thanks to @Eman for posting it up. I have been loving it recently. Subbed as well and excited to see your progress. Good luck!

 

[Eman]

I don't have much of a set routine at the moment, good or bad. I do the core lifts...bench, squat, deadlifts.....and based how I feel I throw in a few sets more of more isolation type exercises.
I'm not keeping track of what I'm lifting other than in my head. Not going real heavy on anything....just what's comfortable and will get me through the workout.
Muscles are still sore the next couple days, but not so bad I don't want to workout. That's been my downfall the other times I've tried. Sore so bad I don't workout for several days and lose motivation.
This time it's the good hurt where I can feel the muscles moving around like I've done them some good and want to do some more.

Keep it up man. You will be chasing that soreness feeling eventually.

 

[D-Ballin]

I don't have much of a set routine at the moment, good or bad. I do the core lifts...bench, squat, deadlifts.....and based how I feel I throw in a few sets more of more isolation type exercises.
I'm not keeping track of what I'm lifting other than in my head. Not going real heavy on anything....just what's comfortable and will get me through the workout.
Muscles are still sore the next couple days, but not so bad I don't want to workout. That's been my downfall the other times I've tried. Sore so bad I don't workout for several days and lose motivation.
This time it's the good hurt where I can feel the muscles moving around like I've done them some good and want to do some more.

Take some time to play with the routine. Get a handle on what's sustainable for you, and what you enjoy doing.

After that, get down a regimented routine. Focus on building a specific selection of lifts, that you enjoy, and that will hit everything, while specifically addressing the weaknesses you feel most strongly about. Then commit yourself to that routine, for AT LEAST three months at a time. Write down every workout on a pen and paper. Know exactly what you are aiming to do, every time you get under the bar. And most importantly, progressively load your workout every single session. You should be aiming to lift more, whether via reps or weight, every single session. This is what separates the men from the boys, the success stories from the hamster wheel running gym rats.

The training specificity, direction/accountability/records, and progressive overload are what will make your training productive. I never made progress like I did until I committed to these ideals. You will be amazed at the results your see when you focus your training around these core tenants. Do not ever hit the gym wondering what you will be doing for the day. You'll thank yourself in six months, I promise you.

Good looking split. I'm watching.

 

[D-max]

I'm trying to figure all this macros shit out and all I'm doing is getting more confused. Everywhere I look it seems like different ratios are suggested.

I'd like to set a target of losing 20lbs.

I'm figuring my calories should be around 2000, but what ratio? 50/20/30?
I'm guessing I'm an endomorph.

 

[Eman]

I'm trying to figure all this macros shit out and all I'm doing is getting more confused. Everywhere I look it seems like different ratios are suggested.

I'd like to set a target of losing 20lbs.

I'm figuring my calories should be around 2000, but what ratio? 50/20/30?
I'm guessing I'm an endomorph.

What are you currently doing to track your calorie intake? Do you know what your maintenance intake is?

You're still early in your training so you're going to be able to take advantage of a recomp effect and lose fat plus gain muscle at the same time for a while.

Generally though - you should be getting around 1.5 gr of protein per pound of bodyweight. Some say per pound of lean body mass but I don't particularly buy into this. So once you know maintenance calories then deduct the protein intake. Then you have carbs and fat to consider. Since you believe you're an endomorph I would go little lower on carbs and higher on fat. If it were me I'd go around 25% on fat - so 25% of daily calorie intake is healthy fats. You can go higher if you want. Then whatever is left in your calorie "allowance" can go to carbs. If you think you need more carbs then lower your fat intake. This is all based around your maintenance intake though! So make sure you figure out what that is. Since you're still new you can get away with losing fat and gaining some muscle at maintenance for a while. When you stall out you can decide if you want to bulk back up or go into a deficit for a cut. By that time you'll have some more stuff figured out.

 

[Nitrust]

What are your goals?

 

[Thenewera]

What are you currently doing to track your calorie intake? Do you know what your maintenance intake is?

You're still early in your training so you're going to be able to take advantage of a recomp effect and lose fat plus gain muscle at the same time for a while.

Generally though - you should be getting around 1.5 gr of protein per pound of bodyweight. Some say per pound of lean body mass but I don't particularly buy into this. So once you know maintenance calories then deduct the protein intake. Then you have carbs and fat to consider. Since you believe you're an endomorph I would go little lower on carbs and higher on fat. If it were me I'd go around 25% on fat - so 25% of daily calorie intake is healthy fats. You can go higher if you want. Then whatever is left in your calorie "allowance" can go to carbs. If you think you need more carbs then lower your fat intake. This is all based around your maintenance intake though! So make sure you figure out what that is. Since you're still new you can get away with losing fat and gaining some muscle at maintenance for a while. When you stall out you can decide if you want to bulk back up or go into a deficit for a cut. By that time you'll have some more stuff figured out.

I'm all for Eman and find him very knowledgable... But everyone's opinion helps different outlooks and perspectives... I honestly feel if I hit 250 grams of protein a day, I'm just fine.. I weigh 194 right now. That's roughly 1.3 grams. So okay I guess I do almost follow the 1.5 gram.. Well I'm a fucking idiot for even typing this but just for the lols I'm gonna post it. That's my dumb ass post for the day. Okay. Rant over.
++ @Eman our split is almost spot on.

 

[Eman]

I'm all for Eman and find him very knowledgable... But everyone's opinion helps different outlooks and perspectives... I honestly feel if I hit 250 grams of protein a day, I'm just fine.. I weigh 194 right now. That's roughly 1.3 grams. So okay I guess I do almost follow the 1.5 gram.. Well I'm a fucking idiot for even typing this but just for the lols I'm gonna post it. That's my dumb ass post for the day. Okay. Rant over.
++ @Eman our split is almost spot on.

Lol.

If you go down to one gr per pound of bodyweight you'll still probably be just fine too! The sky will not fall. But - protein and muscle go together hand in hand so my belief is to make protein the priority always. Whether your bulking, cutting, recomping, etc... Diet is best centered around protein intake IME. Best to get in a good protein intake habit early on OP. The carbs and fat portion is more of a personal preference/results type thing IMO.

@Thenewera likes his carbs if I remember right ha... I love that training split but I'm going to change it once warm weather gets back to focus on another training split I've been playing around with that has more of a strength building focus.

 

[Thenewera]

Lol.

If you go down to one gr per pound of bodyweight you'll still probably be just fine too! The sky will not fall. But - protein and muscle go together hand in hand so my belief is to make protein the priority always. Whether your bulking, cutting, recomping, etc... Diet is best centered around protein intake IME. Best to get in a good protein intake habit early on OP. The carbs and fat portion is more of a personal preference/results type thing IMO.

@Thenewera likes his carbs if I remember right ha... I love that training split but I'm going to change it once warm weather gets back to focus on another training split I've been playing around with that has more of a strength building focus.

I do indeed like my carbs... I'm about to roll over to higher protein low carbs high fat. I grow and shred off that and I am pumped the fuck up while doing so.

And yes. The split I actually am is

Mon- chest and shoulders and biceps (2 exercises a piece on arms) (no should press)
Tue- back and tricep ( 2 exercises on arms)
Wed- legs and shoulders (no should press)
Thu- chest and bi
Fri- back and tri

 

[Do3Gs]

I'm trying to figure all this macros shit out and all I'm doing is getting more confused. Everywhere I look it seems like different ratios are suggested.

I'd like to set a target of losing 20lbs.

I'm figuring my calories should be around 2000, but what ratio? 50/20/30?
I'm guessing I'm an endomorph.

I use a site called whataremymacros but you could also Google macro calculator, there is a bunch. I set it for at least 1g P per lb BW, 0.5 F and the rest carbs and it gives me a good starting calorie recommendation based on activity and goals. Run that a week or two using MyFitnessPal to track food intake and then adjust macros as needed. I'm no expert by no means this is just my experience and it's been working pretty well.

 

[iamINVICTUS]

Split is good but has one major flaw. Instead of having the rest day at the end, put it in the middle.

 

[Eman]

Split is good but has one major flaw. Instead of having the rest day at the end, put it in the middle.

Tried it.

I prefer it at end of week personally because shoulders being pushed to Sunday will effect pushing movements on Monday and begins a domino effect on performance that eventually effects every session by weeks end. Personal preference though I suppose.

 

[Do3Gs]

Split is good but has one major flaw. Instead of having the rest day at the end, put it in the middle.

Regardless if it's Sunday or Wednesday, on a 6 day split like that any day you take the rest day makes it "the end" doesn't it? Still 6 days consecutively.

 

[iamINVICTUS]

Regardless if it's Sunday or Wednesday, on a 6 day split like that any day you take the rest day makes it "the end" doesn't it? Still 6 days consecutively.

Yes, still 6 days regardless but would you rather go 6 days without a break or only three? Again, still 6 workout days total.

 

[Do3Gs]

Yes, still 6 days regardless but would you rather go 6 days without a break or only three? Again, still 6 workout days total.

Sunday-on, Monday-on, Tuesday-on, Wednesday-OFF, Thursday-on, Friday-on, Saturday-on............

Sunday-OFF, Monday-on, Tuesday-on, Wednesday-on, Thursday-on, Friday-on, Saturday-on............

I can see your thinking and maybe I'm missing something but 6 days on 1 off in a 7 day week leads to 6 days on before rest regardless. For 3 days on 1 off you'd only have a 5 day split.

Sorry for hijacking the thread slightly.

 

[iamINVICTUS]

Haha god now im questioning my rationality on this. Gotta figure this out now.

My example would be this:

Monday ON
Tuesday ON
Wednesday ON
Thursday OFF
Friday ON
Saturday ON
Sunday ON
Monday OFF

Ok yeah i still hold by what i said earlier. The difference is it doesnt fit evenly in a 7day week so it just overlaps one day. I guess if you want a schedule thats is the exact same every week, the first model is used.

Anyways, OP you have a fine split regardless and it will still work. I just like going 3 days in a row instead of 6!