Ok I have a few “beginner” questions. I’m almost in information overload as I continue to delve through the archives and try to find my next program. I’ve been lifting on a 3x split working the full body in less than an hour. I’m currently 5’9", 181 lbs, 16% bf by rough estimates. I’ve been lifting off and on over the past couple months mainly due to a constantly varying work schedule (8 ? 16 hrs depending on OT requirements). I work in the afternoons 1:30 to when I get done usually getting to bed by 4 am at the latest (when I work upwards of 16 hrs). I belong to a modestly outfitted gym (they have all the hammer strength you could ever want, but only 1 crappy power rack dangit). I have not maxed on any lifts for quite a bit of time (almost 9 months) but my most recent lifts:
Flat Barbell Bench: 4 x 180
Sumo Deads: 5x225
Squats: 5x180 (going for 8 reps, got down on 6th rep and failed (4th set))
Previous 1-rep maxes were done around may of last year and were
Flat BB Bench: 235 lbs
Deadlift: 315 lbs
Back Squat: 285 lbs
I want to start the Velocity Diet on Feb. 1st and stay on it until the end of February.
I would like to start a program to maximize the amount of muscle I have while not overloading my system on this low carb / low cal diet.
So that is the big issue. I’ve looked at so many different workouts that I don’t know which one to try. I am willing to try anything but I’ve often had the best success with low rep, high weight programs (I gained 14 lbs bulking in 10 weeks using the Tsunami Program). I would take a full week of rest at the end of Feb for a trip to Cancun and then come back with maybe a slight bulking routine depending on how lean I was at the time.
My current diet consists of me getting approximately 2800-3200 kcals depending on activity level. Foods come from chicken, beef, breads, nuts, cottage cheese, milk, eggs, pb, and fruit / veggies. PWO = 60grams of carbs,22g of protein, 5 g creatine. Other supps: daily multi, HOT-ROX, and maybe Methoxy-7.
If anyone would be kind to offer any input I would appreciate it. Thanks again for all advice and I’m often on here at work and at home lurking so if you have any questions for me just ask away.