What are his goals?[/quote]
Great question! I really don’t have any set goals ATM. The next 4-6 weeks we’ll work on leaning out more and go from there. Will probably do some measurements and then come up with some solid figures.
Oh wait it’s in your profile… 205 @ 5’11"
Poundages on some lifts?[/quote]
Haven’t done any 1RM but here are some workout weights:
Squats: 275lbs X 3
Deadlifts: 295lbs X 3
Bench: 250lbs X 3
Dips: Body weight plus 105lbs X 3
Chins: 45lbs X 3
Those weights were all super sets with a total of 6-8 sets (3 reps). I ended the 3 months with those numbers they were far far lower to start. I should really do my 1 rep maxes but as I have been off for so long we haven’t bothered yet.
Damn, solid. Very respectable for three months.
Can you give specifics on your routines and diet? I have made a two month goal for muscle gain back on July 5th, and four weeks in, I have lost half an inch on my waist and half an inch on my arms, but I have not gained or lost a single pound (I am at 175.8 as of right now) and I am taking in 2900(off days)-3700(mwf) kcal. Though you bring up HITT, and I really need to get back into some cardio. Once I purchase a stop watch I am going to get right on that!
Best of luck to you and your future gains, and I hope that my third month will show as much progress as yours![/quote]
Basic overview of the routine would be:
3-4 days per weeks weights
2 days per week cardio HITTS
All weight training days were full body
NO MACHINES!! Just barbell/dumbbells, chin/dip station and I lied cause I did use cables to do wood chops.
4-6 exercises per day
everyday is a full body workout
few others none of which were single joint/isolation exercises
Cardio was sub 20 min and weight were sub 60 min each day.
Diet was 2200-3300 cals a day based on a 33% protein 33% Carb 33% Fat diet. No grains or dairy(other than whey protein before and after workouts); 6 meals a day plus a pre and post snack on weight days. Only supps used were a multi vit, creatine, Fish Oils (Flameout), and Greens. Virtually all my carbs were taken in through fruits and vegetables. Also my weight never changed through the 3 months always fairly consistent.
Edit: should add that I had 1-3 cheat “meals” a week. My cheats were saved up for the weekend I’d say 8 outta 12 weekends I drank 5+ adult beverages and I had a DQ blizzard almost every second week… I kinda wonder how much more progress I coulda made with zero cheating…