My training is very dynamic, in that I never really do the same workout twice. I basically structure it so that I perform a heavy lift (bench, squat, dead, press) for a 1-5 rm. Pretty much have been rotating them in accordance with the 5/3/1 program. Then I’ll hit another couple lifts in the 8-10 rep range and then finish up with pump work. I’ve been doing very high volume work, anywhere from 20-30 sets each day.
As for my diet here is an example:
ULC DAY:
Wake up around 10am
“Breakfast”: around 12pm (2 hours after waking, 12 hours after my last meal)
-10 strips bacon, 3 eggs
“Lunch”: around 3pm
-8oz of beef or chicken in a salad
Train at 4
Post workout shake: Whey isolate/casein mix w/ 10g leucine
“Dinner”: ~12-16oz meat (ULC burger pizza is awesome!)
Before Bed: Protein shake or cottage cheese (~12am)
When I get hungry throughout the day I snack on some almond butter, protein shakes, or pork rinds.
Backload days are basically the exact same except I take in about 60g intraworkout carbs (vpx carbonx or gaspari glycofuse) and also add 20g of dextrose to my post workout shake. Then I have one large carb meal with dinner. This comes in the form of white rice, mashed potatoes, gluten free cookies (glutinos) w/ lactose free milk, fruity pebbles, etc. I keep my carbs to just one meal and have anywhere from 100-300 grams depending on how i look, what i trained, etc. I also now completely avoid gluten and have found that that small change has made a huge difference in my physique.
Average macros on ULC Day: 130g fat, 20g carbs, 350g protein
Average macros on Backload day: 110g fat, 200g carbs, 300g protein
From time to time I will also throw in a carbnite which is a complete free for all. Lots of donuts get eaten on those nights
