Serious question: why are people now so against following a prewritten program?
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I think if we knew the answer to that there’d be alot more ripped people walking the earth.
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I guess my only excuse for not following a program is my lack of knowledge. The internet is full of them, I know. But, they seem to all have the same end goal? Which then, I guess, would be up to me to just choose one and try it out. Then my next question would be, how long? How long do I try a program before I decide to move on to another?
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By chance, do you have a degree in some manner of higher education?
If so: there were MANY schools for you to choose from. When you picked a school to seek a degree from, how long did you give that school before you moved on to a different one?
If the program is working: stick with it. If it’s not: do something different.
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Post a few you’re considering in here and we’ll be able to advise you from there.
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https://www.t-nation.com/training/the-new-5x5/
https://www.t-nation.com/training/5-3-1-for-hardgainers/
You seemed to have gravitated towards a few of CT’s program, so I’ll throw this one into the mix: https://thibarmy.com/simple-guaranteed-strength-size/
As promised it’s very simple and effective, and I think will teach you alot along the way about progressive overload and knowing yourself and how hard you can push. It even breaks down exactly how to progress on your assistance work.
The programs you listed are great, but seem a little more advanced than where you are at, since you’ve only been back at the gym for 6 months. 8/6/3 is probably the best option, but doesn’t go into much detail beyond the main lifts. The program I listed covers everything start to finish.
As far as diet, let me ask…would you be willing to log everything you eat for the next 3 days and posting it in here?
I would be willing, yes. It’s just the matter of me remembering. Do you want nutrition values as well? Or just exactly what I’m eating?
This is what I was usually having a hard time finding. Most of the strength routines focus mainly on the compound lifts leaving accessories up in the air.
You can be as detailed as you’d like with the food. Doesn’t have to be the next 3 days, but just 3 consecutive days when you’re ready to commit to it. Most important is just a rough estimate of P, C, and F at each meal (subtracting grams of fiber from carb count if you don’t already do so.) It’s just to help us get some idea of how you’re eating. Not trying to micromanage or anything.
Yea that can be tough. I’m with you, I like when a program just lays it all out. Intelligently programming your accessory and conditioning work is just as important as the main lift IMO. Take a look over SGSS. I think it might be what you’re looking for.
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No, I understand. There was a time in my life where I did count macros but not calories. I carb cycled and did a bro split with the Arnold routine. Seemed to work great, but I was also 21.
So I’m not against any plan, but this one says to avoid or not perform any conditioning work as it will ruin progress and recovery. Should I stick to that or should I still perform GPP? (From previous comments, I obviously don’t do any cardio but should.)
It’s just 9 weeks, I’d follow it to a T. You can always add 30 min brisk walking everyday. You mentioned feeling stuck, so I wouldn’t throw too many new variables at it from the onset.
Yeah. Makes sense. It’s honestly mainly my squat.
But right on. I guess my last question is, should I make a day of finding my one rep max for my lifts or just go for it during a scheduled day?
Nah. In each 3 week phase you’ll be doing each main lift 6x. Plenty of time to adjust. I’d even recommend starting a little low just to build confidence and make sure you’re nailing all the reps that first week. Making small jumps each week is way more important than the starting point. % are just a guideline. I think you have enough of a feel where to start since you know your 5x5 numbers.
BTW, you seem to have your head in a great space for this. You’ve been very open to feedback, respectful, and never got defensive like so many others tend to do in these types of threads. Please don’t disappear now. Keep checking in periodically along the journey and consider starting a training log so we can follow.
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Cool beans.
Yeah, ever since I hit my “plateau” I’ve been wondering what I’m doing wrong, besides the diet, for obvious reasons. I am new to this and do appreciate the help and guidance of people who are more knowledgeable in these subjects.
I do happen to have a friend who went to school for these kind of questions, but he’s not as strict on me as I’d like.
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Sometimes a third party perspective can be good.
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So, I have written down what I’ve been eating but, let’s just say it was nothing good. Had panda express, lots of breakfast tacos, and food from my work. That being said, I am going to be going back to my previous diet of chicken, rice and veggies. (I used to carb cycle and cut out ALL sources of sugar)
I have not started the workout plan yet, been waiting for a new week to fully get into it. So I haven’t been in the gym for about a week.
So, according to Dr Andy gallpin, a good intake for muscle gain is as follows
.8-1g of fat per kg.
4-7g of carbs per kg.
1.2-1.7g of protein per kg.
Or what Andrew said
So do I necessarily need to count calories? I did a month of carb cycling, strict diet and strict routine before, and didn’t count kcals, just P, F, and C. Lost a good amount of weight and gained pretty good size.
Some folks do, some folks don’t. I’ve never counted a calorie or a macro in my life. I find the behavior obsessive, and it wouldn’t settle well for me. Other people, left unchecked, eat like a 12 year old that was left home alone for the first time.
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This is why I asked for a 3-day food log. It provides a good reference point, and from there I could help with dietary suggestions.
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That would be me.
I’ll have it here soon. I was unable to find any nutritional values at my regular taco spot.
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