I've recently fulfilled a bit of a 2 year long dream since I got my first set of dumbbells. I've got my gym in my garage set up. This to me means a few things.
1.) I have the room to perform compound lifts.
2.) I can get bigger.
My stats are:
Approx BF%: 12-16% No idea.
Bench press: 1RM 75kg
Clean and press: Unknown.
My goal: To continue to gain lean muscle.
My new program is basic.
Bench press 6reps x 4sets
Squats 12reps x 2sets
Deadlifts 6reps x 4sets
Clean and press 8reps x 3sets.
3 Days weekly.
Yes the rep scheme isn't the same on all of them, if this is a major cockup please let me know, and why.
I've gained some decent weight recently so I am gaining muscle but I think a program of all compounds should stop me from hitting a plateau.
I am now keeping log books for each facet that I incorporate for bodybuilding. Weights, Calisthenics, Diet.
I worked out my BMR is 1893kcal with my activity level it works out at 3028kcal. For optimal mass building I need to take in 3482.2 kcal a day. I have been doing this for a long time but mostly being carbs I haven't seen the best return. So I'm going for 1.875g of protein per lb of bodyweight on high(er) days and 1.125g of carbohydrates per lb of bodyweight and a steady 99g of fat per day.
If there is anything wrong with this program or anything I've missed please let me know.
I have creatine monohydrate pure german micronized stuff or something anyway - I take 5g of this per day only on workout days. With protein I take 1.5 scoops as post workout also only on workout days. I use maximuscle cyclone, I struggle to find Biotest stuff in the UK. The fish oils I have are Eye-Q omega 3 and 6 liquid version - Can't swallow the pills >pussy<