T Nation

Program Most Suitable For My Goal?

First before I post the programs, I’ll tell you a little bit about me and my goals.

I’ve been training hard for 6 months, and I have gained 40lbs.

I have spent about 5 hours every day reading sites about training etc. (I have no life.)

Yes, I am a skinny shit compared to most people on this board. But compared to the average 17 year old in my area, I fill out quite nicely.

Goals: Stay well conditioned and fit, gain muscle with minimum fat. I absolutely do not want to bulk up on shitty foods gaining excess fat. I want to get defined as quickly as possible.

Stats: 5’7" 140lbs, 14% body fat.

6 month goal: 5’7" 140lbs, 9-10% body fat

I’m able to recover quite quickly, I do almost nothing physically demanding outside of the gym (just some walking to and from class)

Once again: My only CURRENT goal is to drop 4-5% body fat and gain enough muscle to maintain weight. I WILL eventually gain more weight, but for now this is what I WILL achieve.

First program - Muscle groups trained twice a week. The diet will be 280g protein, 350g carbs, 70g fats (2g protein per lb, 2.5g carbs per lb, 0.5g fats per lb) with no carbs & fats in the same meal.

Majority of carbs will be taken in Breakfast & pre-post workout.

Monday: Quadriceps, Chest, Back
Tuesday: Abs, Triceps, Hamstrings, Calves
Wednesday: Biceps, Shoulders, Chest
Thursday: Abs, Quadriceps, Back, Triceps
Friday: Biceps, Shoulders, Hamstrings, Calves.
Saturday: OFF
Sunday: OFF

Training sessions will be 3 exercises per body part. 1 compound, 1 isolation, 1 compound. Reps will change every 4 weeks. (does not include abs & calves)


Second Program - only train muscle groups once a week (except abs) with some cardio added in. Diet will be based off CT’s “The Carb Cycling Codex”.

Diet will be for fat loss until I get down to 10% body fat.

Diet is split into 3 categorys: 2 high carb days, 2 medium carb days & 3 low carb days. On average I will be consuming 2200 calories. Again the carbs will be consumed in breakfast, and pre-post workout.

Monday: Abs, Chest, Trapezius (high carb)
Tuesday: Back, Calves (medium carb) 15 mins of light cardio after workout
Wednesday: Hamstrings, Triceps (medium carb) 15 mins of light cardio after workout
Thursday: Biceps (low carb)
Friday: Abs, Quads, Shoulders. (high carb)
Saturday: OFF (low carb)
Sunday: OFF (low carb)

Training sessions are 4 exercises per body part. 1 compound, 1 isolation, 1 compound, 1 special (does not include abs or calves) reps will be in 6-8 range.

The main reasons I came up with these programs:

  • I like to train as often as possible.
  • From the majority of things I have read, younger people (14-20) can train quite a lot without overtraining.
  • I prefer to eat clean foods rather than pizza’s etc.

If anyone else has any other idea’s of what I could do to achieve my goals please help me out!

EDT’s magic for positive changes in body composition

What is EDT?

Alright well the fact that EDT promotes lean mass sounds like it should be the ideal program.

But honestly, I can’t figure out how the flying fuck it works.

“Each workout consists of two 20-minute time frames separated by a short (5-10 minute) rest period. In each time frame, you’ll perform two exercises, for a total of 4 exercises per workout.”

Ok that makes sense…

“In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.”

That doesn’t make any fucking sense.
So I do 10 repson 1 exercise, then go to the next one?

Or do I keep doing 1 exercise until I can’t do it anymore, then go to the next one?

Wouldn’t it be easier to have a 10 minute section for each exercise?

I am probably just going to stick with the basic lift a weight for a certain amount of sets & reps…

EDT is quite simple. Pick two antagonist lifts. Perform as many reps as you can of each lift in 20 minutes. Keep the weight the same the whole time. Use your 10RM and start with sets of 5, doing fewer reps per set as you fatigue. Do 3 such pairs per workout.

If you pick up a copy of Muscle Logic by Charles Staley, you’ll learn pretty much everything you need to know about training EDT-style.