I’ve followed a couple of routines on here… one from Christian Thibaudeau… but after 3 months I looked pretty much the same as when I started.
So while I was on a cruise (do I hear groans) and my wife was taking yoga, I decided to work with a trainer. The routine is off for sure, but he showed me how hard to push (he nearly had me pass out on our first workout) and after 10 weeks of this routine I’m much stronger and actually look like I lift a little.
My quads, hams, and back obviously can’t take it, but my triceps and lats absolutely LOVE it.
Sleep is about 7 hours with 10-12 hours on the weekends. This has been my sleeping pattern since age 5. I’m 39.
Diet is along these lines:
Cottage cheese w/berries and 1T of fish oil
Chicken wrap with feta, olives, lettuce & tomato
Protein powder w/fish oil
Nuts or cheese for snack
Lamb, broccoli and an avacado (this is pretty big)
If that’s all I eat, I’ll lose 1-2 pounds per week, so on lifting days I add another protein shake and another meal. With that addition, I’ll gain a pound per week.
Benching 3x a week is no problem. I hardly feel it. I could probably do it 5x. Benching does NOTHING for my chest. In fact, that’s a separate problem. The only thing that hits my chest are flyes.
The squats and STRAIGHT-LEG deadlifts are brutal, but doable. Actually, it’s the dropsets (or whatever you don’t want me to call them) on Monday that are killer.
My goals are to simply look good… somewhere along the line of CT in his favorite picture, but smaller. I’m 6’4", currently 210 around 17% bodyfat. Right now, I’m trying to drop the bodyfat. I’d like to see 14% before I move back up again.[/quote]
Man to start with I would definately add some more protein to your diet, I would get atleat 1.5 grams per lb of your bodyweight. Also read the Dave Tate article on here about benching and watch the video, it will help you get your form as perfect as possible. Sorry I dont have a link. As far as training goes I would definately read the best of T-Nation sticky and see how the big guys got to be the biggest. I have found that for me that more volume allows me to grow better than lower reps. I also like to pyramid the weights up and then back down on the main compound lifts until i fell the muscle is completely broken down.