Preface: This is not meant to be a poor me/troll thread, I'm legitimately looking for advice/discussion. Apologies in advance for the long-windedness.
Since I've graduated from college (where I had all the free time I could ever need to lift) and entered the real world (read: 14-16 hour days) my training has obviously suffered. Sitting that much has definitely tightened my entire posterior chain, coupled with the fact that I just haven't had as much time to go to the gym (no more 6x/week schedules), and when I do I'm far from fresh.
Just wanted to know how people who were successful in managing this thought through it.
My current stats are: 5'8, 178lbs, ~10%bf.
Pull-ups: 19-rep max (BW)
- Training: Had been using stripped down hypertrophy for the past 8 weeks. Made solid gains in bench press, but I felt that it was at the expense of my lower body (they have you squat after your pressing/pulling upper body movements). Another comment was that bench pressing 4x a week FUCKING HURT my shoulders, even with prehab etc.
I have enough time for a 4x/week schedule, and until this program was doing splits vs. full body. Was thinking of building my program to be an alternating upper/lower body, high/low volume split. Either that or something more body part split focused. Thoughts on this?
- Nutrition: As an FFB (hat tip shugs), I can't get away with as much as others, and given I now sit most of the day, doubly so. I try to limit my carb intake as much as possible, and really only have carbs (aside from the incidental) around my workouts (bananas/surge etc.)
Understand this affects my gains in the gym, but fat gain can be pretty annoying/demotivating. It's also completely impossible for me to make food, as I don't have the time.
- What preworkout supps would be best, considering I tend to work out later in the evening (like 9pm), and don't want something that will preclude sleep? I have been dosing bcaa's pre/peri workout, with 1 scoop Surge / 1 scoop whey post + creatine. Something that would help with focus etc. Power Drive has been a thought. Also Alpha-GPC and Beta-7 (the latter not really focus).
Thanks for all the input in advance, and hope that this thread isn't misinterpreted as anything but looking for advice and open discussion.