(I did this for 3 weeks but didn’t do it properly then got a bug so I had to take anti inflammatories so I reset the cycle, So I’ve had a couple days off to mimic a de-load)
As far as Nutrition goes I focus on getting around 1.5g-2g of protein per lb and fill the rest with carbs and mostly get a little bit of fat in my diet aiming for 4000-5000 calories per day.
As for deload I read the reason for this is because you are overtraining in a sense but the deload it to basically supercompensate that?, Is that true? It would be good to implement on my own training templates when I’m a qualified PT and have clients.
Week 1 Weight: 70KG (Height: 5ft 8")
OHP 1RM = 60KG
Workout 1 - Week 1
Chin Up 10x5sets
*** 15 Mins Extra Pump Work ***
( Extra Pump work only for Mondays )
Perfect Curl (EZBar +20kg) 10x3Sets
Uni. Dumbell Preacher Curl 10kg 10x3Sets
Tricep Cable Pressdown 45kg 50x1Set