Routine Tweakage...

[DIVINITUS]

Just wondering if anyone has any suggestions for changes...I have already added Good mornings to my Wed workout as suggested by Built.

Mon: (Upper Push)

Flat Bench 4x 4-7
Incline Bench 3x 4-7
DB Shoulder Press 3x 4-7
DB Tricep "Roll up" 3x 4-7 (don't know how else to explain this excersize...very good for tri's, at least for me)
Tricep cable pushdowns (I do these laying flat, so I guess it's "pushups") 3x 4-7
Weighted dips 3x 4-7
Sometimes I follow this with a quick superset of cable fly's/reverse cable fly's (to hit the rear delt)

Wed: (Lower)

BB Squat 4x 4-7
Leg Press 4x 4-7
Deadlift 4x 4-7
Abs...weighted decline crunches, hanging leg lifts, etc.

Fri: Upper Pull

T-Bar Rows 4x 4-7
Seated Rows 4x 4-7
Lat Pulldowns 4x 4-7
DB Bent over flys 3x 4-7
BB shrugs 3x 5-10
BB Curls 3x 4-7
Sometimes I will also throw in some standing cable curls (the type where it looks like you are basically standing and flexing like Mr. Universe...lol) at the end.

I play ball 2x a week too, and if not, might jog 2 miles or so on Tue and Thur, if the weather is nice. i am noticing some good gains and really loving the new split, let me know if I should be tweaking it. I am shooting for muscle gain and wouldn't mind trimming a wee bit of fat in the process as I am clearly over 10% body fat now. My diet is pretty good, probably a bit on the lean side for overall mass, but I am eating close to if not 3000 cals a day, in 4-6 meals a day and always consume at least 1 gram of quality protein per pound of body weight. I am 6' and currently weigh 217. Let me know if I need to supply more info.

Thanks for any help!

 

[Built]

FitDay - Free Weight Loss and Diet Journal

Let's get your diet nailed down.

How is your upper body development as compared with your lower?

 

[DIVINITUS]

FitDay - Free Weight Loss and Diet Journal

Let's get your diet nailed down.

How is your upper body development as compared with your lower?

Uh, I will put some time into it, but Fitday is killing me right now at work. I can map out for you a typical day for me diet wise with specific foods or I can wait and punch everything in to Fitday, but I won't have that info for a few hours at least.

By development, do you mean strength or looks? My upper body is probably farther along strength wise, as I don't squat or dead much more than I bench. Some of that has to do with my reluctance to max out with squating for fear of tweaking my surgically repaired knee. Today I pushed up 270 once unassisted without writhing around and I can squat around 285 for 3-4 reps, keeping pretty good form, or at least what feels pretty good to my body.

One more thing I will say for my diet...I have to kill myself to eat smaller meals. I love to eat...good food, but I love to eat nonetheless. When I am lifting on a regular basis I am constantly ravenous and have no problem putting weight on. I will post some pics up here soon to get an idea of my body type...according to Fitday I am 30% body fat and a smidge under obese!

 

[Built]

You'll do better on fewer, but larger meals if you're having trouble with appetite. You could try putting off eating until mid day, then eat most of your food in a shorter period of time. This works well for a lot of people. Investigate intermittent fasting.

You'll also likely feel better on a grain free or at least much lower carb paradigm, with more fats for satiety and more veggies to fill you up.

Your squats are perfectly respectable. You may find you simply need to spread your leg work out a bit so you work legs twice a week, give them more volume.

I love to eat too. Thank God I can cook!

 

[DIVINITUS]

thanks for the info...I hear you on the cooking front, I'd be lost without my girlfriend...she is very supportive and works out with me and we generally have the same outlook on fitness and nutrition, etc. I might try spacing out the legwork, but will stick with this split for now as I'm noticing gains, but most importantly I am really motivated lately.

I will take this week and really focus on writing down everything I eat, I find Fitday to be fairly inaccurate and my girlfriend is great at figuring all of the macro's of anything she cooks for us. So I will hit you up when I have some more specific dietary info for you...thanks again for the advice!

 

[Built]

Fitday is actually quite accurate - I've used it for years. It also works out your fatty acid profile and your fibre - if you don't mind, it would help me help you.

May I impose?

 

[DIVINITUS]

Sure, I will have to give Fitday another chance, just having some odd issues, like finding my specific peanut butter or like how the generic whey protein I found on there has 400 more calories per serving than what mine has (Isopure). I will keep plugging away at it.

 

[Hench]

Sure, I will have to give Fitday another chance, just having some odd issues, like finding my specific peanut butter or like how the generic whey protein I found on there has 400 more calories per serving than what mine has (Isopure). I will keep plugging away at it.

It was a complete pain in the ass, but I created about 3 pages of custom foods, using the label on the back of the packaging. All my solid foods are down in 100g incrememnts and all my liquids are in 100ml incriments. This helped me to keep everything accurate.

Also 75% of my calories come from the same foods everyday. So when I get up a go to the recent foods section and click on the following:

whole milk
nuts
chicken breast
protein shake
peanut butter
tuna
olive oil
ect. ect.

This helps cut down the amount of time I have to spend using Fitday. And also makes it really easy to hit the numbers im trying to hit. Be patient, I hated fitday at the start, but now I get withdrawal symptoms when I dont use it.

 

[Built]

You just have to programme in your custom foods. Once you get that down, the whole thing takes maybe three minutes out of your day.

 

[DIVINITUS]

Cool...thanks guys, will give it a go!