Yeah, www.t-mag.com LOL! This is the most informative site around, I have been on here, or snooping around since oh issue 68 I think. You can look it up, or I can help out really quickly. If you are trying to put on some LEAN mass, and strength avoid the isolation exercises. Go compound all of the way. I see you are doing deads, bench, and squats, GREAT! Add in BB Shoulder Press to the front, and Chins. Since you are trying to lean up at the same time, I recommend 1 minute of rest instead of 2. Follow the 5x5, or 4 sets of 4-6 to failure, by failure, I mean you can’t do the next rep with good form. NO SQUIRMING to get the weight up. Do all 5 exercises on one day, (full body) 3 times a week, is a great split. If that is too tiring try splitting it like this, and add in dips.
Day 1 -Squats, Bench, & Chins
Day 2 - Deads, Shoulder Press, & Dips.
Example Mon-Friday - Mon WO1 - Tue WO2 - Wed Rest - Thurs WO1 - Friday WO2 Sat- Sun Rest, or active recovery.
After 6 weeks change the order of the exercises, and rep ranges to 8-10. This will build mass, and strength. You will not need to work arms separately, they will grow from the heavy compound work, so don?t waste the energy until you get the size, and strength base you want. Another helpful hint, unless lower body is your biggest priority, I would do squats, and deads LAST. I know that this goes in the face of everything you have probably ever heard, but if you are doing them right, you will not have any energy to work out anything else after 4-5 sets of squats or deads. Trust me on this! They tax your entire CNS to the point of complete exhaustion which can render the rest of the workout sub par. If your legs, and lower trunk are your week points then do them first. Make sure to do squats, and deads one or the other no less than 3 times per week, as it has been proven to elevate testosterone levels. Now for a plug for the wonderful guys at Biotest, if you can afford it do a cycle of MAG10, or AD4, it will help with the strength / lean mass gains, and help lean you up at the same time. Well worth it! As far as diet, follow any thing you want as long as you follow it! My suggestion is try a 40\30\30 with the protein being the 40 instead of the carbs, and do your ratios by the day, not the meal. Keep your calories at maintenance, get a big breakfast a good percentage of daily carbs here and a good amount of carbs for a well timed insulin spike after your workout, and keep your carbs low to moderate for all other meals. I would also recommend 1-1/2 cups of cottage cheese for your nighttime meal / snack. It is low in carbs, (no insulin spike for night time fat storage), and Casein takes longer to digest, and will help keep you out of a catabolic state during your nightly fast, IE… sleep. If you follow these guidelines, I believe you will be on your way to your goals.
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