My Routine with Thibaudeau's Inspiration

Bigger Stronger Leaner Beginners
21

[quote]ACTrain wrote:

[quote]JP1994 wrote:

[quote]ACTrain wrote:

[quote]JP1994 wrote:

[quote]Jereth127 wrote:

[quote]JP1994 wrote:
Monday - Chest and Back

Bench Press 4 x 8,6,6,4-6
Incline Bench 3 x 8,6,4-6
Flyes 3 x 10,8,6-8
Bent over rows 4 x 8,6,6,4-6
Wide grip pullups 3 x F
Deadlifts 3 x 6,4,4
Abs 5 tri-sets of crunches, reverse crunches and side bends.

I want to add dips for chest, but I dont know what to remove or where to add, so help on that.
[/quote]

If you must. And I mean if you absolutely must(like, if someone is holding a gun to your head saying that you must do this programme) put dips in instead of the incline bench.[/quote]

But isn’t that more lower chest work than upper then?[/quote]

You shouldn’t be concerned with more/less lower or upper chest work.
You should post your nutrition and we can help you from there.

There’s quite a few changes I’d make to your routine also. Number one would be moving deadlifts from the end of your workout to the beginning. Number two your spending way too much time focusing on abs.[/quote]

Oh ok thanks, but the rest is good right?

I should change my abs to 3 sets of crunches and reverse crunches or something?[/quote]

Ah you replied while I was editing. There is more. I wouldn’t call your routine good but I’ve see far worse.

I think you need to spend alot of time focusing on the big compound lifts and not do any direct ab movements. I probably do direct ab work 2-3 months out of the year. Deadlifts, squats, front squats, and standing overhead presses can do plenty for your abs.

Nutrition can make or break any training program so I’d be curious what that looks like.

What articles of Thibaudeau’s did you read that inspired this routine?[/quote]

How to design a damn good routine article.
I found it helpful.

22

[quote]JP1994 wrote:
How to design a damn good routine article.
I found it helpful.
[/quote]

I do believe the article states to do the most demanding exercises in the beginning of the workout. Same thing on leg day, you have romanian deadlifts being performed after Leg Extensions.

Do you have macro breakdowns for your nutrition. Looks like high carb for bulking, low carb for cutting, and low fat regardless of goal ?

23

[quote]JP1994 wrote:

[quote]ACTrain wrote:

[quote]JP1994 wrote:

[quote]Jereth127 wrote:

[quote]JP1994 wrote:
Monday - Chest and Back

Bench Press 4 x 8,6,6,4-6
Incline Bench 3 x 8,6,4-6
Flyes 3 x 10,8,6-8
Bent over rows 4 x 8,6,6,4-6
Wide grip pullups 3 x F
Deadlifts 3 x 6,4,4
Abs 5 tri-sets of crunches, reverse crunches and side bends.

I want to add dips for chest, but I dont know what to remove or where to add, so help on that.
[/quote]

If you must. And I mean if you absolutely must(like, if someone is holding a gun to your head saying that you must do this programme) put dips in instead of the incline bench.[/quote]

But isn’t that more lower chest work than upper then?[/quote]

You shouldn’t be concerned with more/less lower or upper chest work.
You should post your nutrition and we can help you from there.

There’s quite a few changes I’d make to your routine. Just to name a few.

  1. move deadlifts from the end of your workout to the beginning
  2. your spending way too much time focusing on abs.[/quote]

Btw. Diet I’ll do both cutting and bulking.

Bulking

Breakfast - 3 eggs 3 whites, 1 cup oats, blueberries (if available)
Green tea.

Lunch - Tin of tuna, 3 pieces of wholemeal bread, apple.

Pre workout - Nuts w/ raisins.

Post workout - Shake w/ banana or glucose drink

Dinner - Chicken breast, 1 1/2 cups brown rice, 3 different vegetables.

Snack - Shake w/ wholemeal bread and butter for fats

pre bed meal - cottage cheese.

I have about 4 pints of milk a day when bulking.

Cutting.

Breakfast - 3 eggs, spinach + bacon.

Lunch - Chicken breast, salad.

Pre workout - celery and nuts.

Post workout - low carb shake.

Dinner - Tuna w/ 4 types of veg, so I dont get hungry.

Snack - Low carb shake.

Cottage cheese before bed, but less.

Only fluids will be diet coke and water.

Saturday and sunday are carb days.[/quote]

Don’t flip back and forth with bulking and/or cutting.

Stick with one, and I suggest bulking.

24

[quote]ACTrain wrote:

[quote]JP1994 wrote:
How to design a damn good routine article.
I found it helpful.
[/quote]

I do believe the article states to do the most demanding exercises in the beginning of the workout. Same thing on leg day, you have romanian deadlifts being performed after Leg Extensions.

Do you have macro breakdowns for your nutrition. Looks like high carb for bulking, low carb for cutting, and low fat regardless of goal ?[/quote]

I didn’t realise I done that with training tbh. I done it because I split up quads and hamstrings. And low fat always, I don’t really know the best fats to eat, and the only thing I can really get over here are eggs, olive oil and nuts aswell as butter, but the nuts cost like 4 pounds for a handful. UK is terrible for good food.

25

[quote]forbes wrote:
Don’t flip back and forth with bulking and/or cutting.

Stick with one, and I suggest bulking.
[/quote]

I agree with not switching back and forth, but a traditional “bulk” isn’t what he needs at this point.

I’d have him stick around maintenance calorie level and work on improving his body comp. He’s still a relative newb, so he will likely be able to drop fat while building muscle if he keeps his diet clean and busts his ass in the gym.

He definitely needs to work on his diet, however.

26

[quote]HK24719 wrote:

[quote]forbes wrote:
Don’t flip back and forth with bulking and/or cutting.

Stick with one, and I suggest bulking.
[/quote]

I agree with not switching back and forth, but a traditional “bulk” isn’t what he needs at this point.

I’d have him stick around maintenance calorie level and work on improving his body comp. He’s still a relative newb, so he will likely be able to drop fat while building muscle if he keeps his diet clean and busts his ass in the gym.

He definitely needs to work on his diet, however.[/quote]

Well I’d appreciate help lol

And I’m not a total noob btw, I have trained for a year, it’s not as bad as some 3 monther. And no I dont swap them round. I bulk throughout winter until about now and cut down.

How long do you think it would take me to actually lose the fat I have on my body?

With a diet like the anabolic?

27

I agree with most of the comments posted here - clean up your diet first and you should see dramatic changes in your body composition, strength levels, etc.

I would not drop to 155lbs or whatever the number was, for (as the 2nd poster said), you’d look emaciated… Get to that weight and people are going to think your either a junkie or have some major, life threaning disease…

IMHO, you’re still a beginner at 1 year into lifting. There is nothing wrong with that. Your body is still learning the exercises, the stresses your putting on it, etc.

From my personal experience, you can drop a significant level of bodyfat and increase your lean muscle mass in about 12/16 weeks, depending on how strict you are on your diet/cheat days and your workout intensity (if you’re chatting with people between sets about the latest TV show, you’re nowhere near working out to your fullest capacity).

Make sure you get plenty of rest.

You seem to be a fan (from what I gather) of CT’s training methodology. If that’s the case, read up in his forum on the peri-workout nutrition he’s been talking about. There’s more of this in the Anaconda forum. You’ll see some good results implementing the pre/during/post workout nutrition.

28

I think based on your experience you could lose some fat and add some muscle simultaneously if you get your nutrition right.

I don’t know about purchasing foods in the UK but good sources of healthy fats include:
Eggs
Beef
Buffalo
Veal
Turkey
Salmon
Cocoa
Nuts (Almonds, walnuts, brazil nuts, macadamia nuts, hazelnuts)
Oils (Extra Virgin Olive Oil, Coconut Oil, almond oil, walnut oil, macadamia nut oil)
Fish Oil - Flameout by Biotest
FA3 by Biotest

Check out these articles by CT

29

[quote]ACTrain wrote:
I think based on your experience you could lose some fat and add some muscle simultaneously if you get your nutrition right.

I don’t know about purchasing foods in the UK but good sources of healthy fats include:
Eggs
Beef
Buffalo
Veal
Turkey
Salmon
Cocoa
Nuts (Almonds, walnuts, brazil nuts, macadamia nuts, hazelnuts)
Oils (Extra Virgin Olive Oil, Coconut Oil, almond oil, walnut oil, macadamia nut oil)
Fish Oil - Flameout by Biotest
FA3 by Biotest

Check out these articles by CT

[/quote]

Turkey, Eggs, beef (ground?), salmon, fish oil, nuts ( very expensive) and oils.

But y’know, the chicken and stuff normally costs a lot, I’m not the most rich person ha.

An I’ll check them links out. will this routine help me lose some fat aswell? Maybe if I added some carbs and some cardio that would ade my fat loss.

30

aww come on i know nuts aint cheap or anything but its not like they are expensive.

http://www.countryproducts.co.uk/product.php?productid=16512&cat=256&page=1

i live in denmark and here 5 kilos of almonds is 60 pounds when you convert. there is 5 kilos for 45 in UK.

but even though its more pricey in denmark i live on 180 pounds a month. including nuts and protein powders ?.

to answer your question about the training. only add carbs arround workouts. and all cardio is welcome when looking to change body comp. i like to do it after my workout because then you bust ass in the gym and then the cardio works both as a finisher and to make some of that weight lift fueling anger go away.

31

[quote]JP1994 wrote:
I dont actually know if I’m skinny fat or chubby, people on bodybuilding.com say its hard to examine.[/quote]

People… i think you’ve been trolled.

How does someone bulk without lifting weights??

32

[quote]tuchavito wrote:

[quote]JP1994 wrote:
I dont actually know if I’m skinny fat or chubby, people on bodybuilding.com say its hard to examine.[/quote]

People… i think you’ve been trolled.

How does someone bulk without lifting weights??[/quote]

What?

Ofc I lift…