As the title suggests, I am going to lay out my intended plans for the next few months in the hope of getting some feedback on that. Any advice for training/nutrition beyound that would be awesome too. I plan on sticking updates from my training and diet here too if anyone is interested. If not it will just be my spot to collect it all.
I am 23 years old and have been more or less lifting since I was about 18. The first couple years I did not know what I was doing. As I improved my training choices, eating, and supplementation I started doing better. Then after a year or so of getting serious I started getting fatigued, experimenting with different diets/training that were less productive, getting back into serious lifting for several months, and then letting it go for a large part. If anyone cares to know the particulars I would be glad to inform them, but I do not want to weigh this post down.
I decided a couple weeks ago that though I was not in anywhere near as bad shape as I was at 17/18, I still had let myself go. I needed to lift again. I needed to eat smarter again. I needed to get my mental, emotional, and spiritual life in order again too (that goes beyound the scope of this forum I know).
I am currently 210 lbs, 5'9", and guessing that I am somewhere in the neighborhood of 20% bodyfat. I have been on a slightly modified V-diet for about a week and a half. I am down from 220 lbs, and feel I have gained a little muscle. I have lost at least an inch on my waist judging by the fit of my pants. I wear a 36" pant, by the way.
I am coming back from something I believe was adrenal fatigue (or me just not getting enough rest and letting myself get too stressed and eating a poor diet).
I am currently performing the Pavel Tsoutsaline's Russian Bear program with a high rep range (10-12) each set.
My supplementation includes REZ-V, HOT-ROX, ZMA, Gaba, DHEA, astragulus, ginseng, L-lysine, L-carnitine, lots of vitamin C, lots of the B vitamins, a multi-vitamin, lots of fish oil, and CLA.
My goal, after losing some weight and feeling healthier, is to get bigger and stronger with the intention of eventually competing in Highland games and/or strongman competitions. Powerlifting may be an interest also.
I am going to go watch a local Highland games this fall (November 3) but do not plan on competing. I hope to compete next spring for the first time.
I do not care about being "shredded", just so long as I do not get TOO flabby.
The best gauge I can give for my strength are my recent numbers from my current program. They are not all that great, but they are improving. Bear in mind I just got back into lifting seriously last week.
Squat - 95 x 4 (65 x 9)
Deadlift - 115 x 10
Bench Press - 95 x 12
Bent Row - 95 x 9
Military Press - 85 x 10
Pull Down - 70 x 12
For the rest of August I am going to continue with the V-diet, Russian Bear, and current supplements. September I plan to transition into a very low-carb, slightly higher calorie, whole food diet. I plan to continue with the HOT-ROX, ZMA, REZ-V, fish oil, CLA and ginseng. I will lower the B-vitamin intake, and maybe the C back to about normal. Hopefully by then my adrenal and thyroid glands will have picked up again so I will stop taking the extra adrenal support supplements. I also plan on stopping the l-carnitine and l-lysine.
I intend to go through a cycle of Alpha Male to help up Testosterone production which I suspect is low. I will also add creatine and BETA-7. I will keep doing the Russian Bear for a couple weeks into September then switch to a lower volume routine (maybe HIT style, one set per exercise to failure?) for a couple weeks.
October will see me stop using HOT-ROX, CLA, and maybe REZ-V. I will lower fish oil a bit since I will be eating more whole foods (including fish). I will continue BETA-7 and creatine in October and maybe add in Caffeine-Free Spike. My program will shift back to the Russian Bear but with a lower rep range (6-8). I probably will increase carb intake a bit throughout October, but still keeping it fairly low-carb and getting most carbs from fruits and veggies.
November will see me finish the mid-rep range cycle of the Russian Bear during the first two weeks. After taking one week completely off, no lifting whatsoever, I will do one week of just low volume stuff, again probably HIT style total body workouts. Supplementation will be the same as October. I may up my carbs again a little bit, but still keep getting most from fruits and veggies.
December I aim to do a third and final cycle of the Russian Bear program with a 3-5 rep range per set while taking in a moderate carb diet (probably still low by some standards) and taking the same supplements as in November, plus Carbolin 19.
January will see me finishing the Russian Bear program (7 weeks instead of 6 this time), and taking one week completely off lifting.
In February I intend to shift into a Westside training approach.
Any and all advice would be appreciated. Thanks.