I haven't been on t-nation for quite some time so thought I would return and invest some energy login my own training and perhaps chatting to anyone with any questions etc. I am always out to learn more and help others as a coach / personal trainer myself.
Anyway I am 6.1ft tall, 212lbs around 12% body fat and am in my off season having competed 3 times in the last couple years after plenty of time in the trenches trailing and testing tons of different training methods. I have had the pleasure of working with some great coaches and have learned from the best...namely Charles Poliquin, Ben Pakulski, John Meadows, Milos Sarcev.
I am currently working with Allen Cress who's philosophies align very closely to that of my own for training and nutrition for me. Basing adjustments on biofeedback we adjust things on a needs basis and not because the calendar said so.
As I said I am in my off season looking to make some nice clean gains in lean tissue. My split looks like this:
Monday: Legs Primary
Tuesday: Back/Rear delts/Biceps Primary
Wednesday: Chest/Delts/Tri's Primary
Thursday: Legs Secondary
Friday: Back/Rear delts/Biceps Secondary
Saturday: Chest/Delts/Tri's Secondary
So as you can see, I am using a higher frequency approach that seems to have provided the best results for me. The second sessions are still blooding hard work but not quite as the primary days.
Diet looks like this for a typical training day:
Meal 1: 200g meat + 200g sweet potato + veggies
Meal 2: 200g meat + 300g sweet potato + veggies
Meal 3: 200g meat + 1.5 cups rice + veggies
Meal 4: (pre workout): 100g rice porridge + 50g whey + teaspoon peanut butter + 1 english muffin
INTRA: 20g Casein hydrolysates + 25g Branches Cyclic Dextrins in 1L water
Meal 5: post workout): 2 cups egg whites/light cheese/veggies + 100g kid cereal + 3 english muffins
Meal 6: 200g meat + 100g rolled oats + veggies
I am using a lower fat, higher carb approach and seems to be working best. Like I said I have tried and tested most nutritional approaches but this seems to be working FOR NOW.
Any questions I'm happy to answer.