I made a post earlier in Starting Strength: The guide about how I stalled. Since then, I have moved to this program that I am currently using to train with a couple powerlifters that I have met and trained with for about a month, both of whom are worlds more experienced than I am, both having trained for decades.
Here is the program with slight modifications that I’ve made:
Monday: My friend described this as a bodybuilding day where you “go for the pump”
Standing Overhead Dumbbell press 3x8 light
Incline Dumbbell Bench press 3x8 light
Chest Dips 3x8 bodyweight
Machine/cable rows light
Leg press 3x10 light
Back extensions 3x8 light
Decline crunches 3x8 light
Thursday: This is the only day I actually meet with them now, because it’s more helpful to me to have criticism on the squat and the deadlift than on the bench
Squat: 3x5 heavy
Deadlift 1x5 heavy
Friday: (I met with them a couple times for Bench day in the beginning so I would know what to do)
Flat Bench 3x8 heavy (Recently dropped down to 3x6)
Close Grip Bench: 2x6 with a pause at the bottom of each rep, lifted explosively
So I welcome criticism on this program as it stands. I don’t meet with them on days that aren’t thursday right now, so I’d be more likely to switch things up when I am not actually meeting with them.
All that being said, program criticism won’t help unless you have an idea of what my diet is like and what my goals are. My goals are strength oriented, which is why I am training with powerlifters, though I will probably return to physique oriented goals once I feel I have paid my strength dues and put on an appreciable foundation.
As for my diet, I’m looking for something that aids progressive muscle gain, without adding too much fat. I’m not afraid of packing on some fat to get stronger, but I feel my diet as it stands has made me a bit bulky around the middle, and not enough everywhere else.
Here is a sample day from my diet (which I fear may be too high in fat):
(milk is always 2%)
4 hardboiled eggs
spinach and carrot salad
1 large slice of whole wheat bread
1 large glass of milk
Mid morning snack:
1/2 cup of cottage cheese
1 cup of blue berries or a piece of fruit
1/4 cup of walnuts
1 large cup of milk
Plateful of tuna from dining hall
~1tbsp of mayonaise
~2tbsp of relish
2 normal cups of milk
Spinach and carrot salad
1 bowl of chili
During workout Shake: 20 g maltodextrin 20g dextrose 20g TEAMSKIP protein blend or Whey
Post Workout shake: 20 g maltodextrin 20g dextrose 20g TEAMSKIP protein blend or Whey
Teamskip is simply 1/3 whey 1/3 caesin and 1/3 egg white
2 Breaded Buffalo Chicken Sandwiches from Wawa with lettuce, tomato, onion, bacon, and cheddar cheese.
2 Large glasses of milk
Bedtime: 20 g of teamskip protein with 1/2 serving of Superfood OR repeat of midmorning snack with carrots instead of banana walnuts and blueberries.
So there’s my diet as it stands right now. I’m open to ideas and criticisms on how to change this diet or the above program with respect to my goals of continuing to gain strength and muscle (secondary concern, but not unwelcome) without blowing up to be the michelin man. More generalized criticism of the program and diet are also welcome.
Some things that I thought of myself:
Adding in either a HIIT day on Sunday, or perhaps a WSFSB3 style jump day, or an LSD day!
Eating less bacon and cheddar cheese
Eating more fruit and or drinking less milk. (If this was your suggestion please help me make up for the lost protein this way.)
Supplementing with Creatine and BCAA to support possible lowering of caloric intake (started today with supplementation, but have not lowered calories)
I welcome criticism.