I get asked about what workout people should be doing with what nutrition protocol. I feel that I repeat myself a lot because the advice/knowledge I share hasn’t really changed over the years and you will find most people sing from the same hymn sheet, albeit with a slightly different point of view. In the end the principles are the same.
The most honest thing I can say to everyone who takes the time to read my posts is this; no matter what you follow, you will only get results if you really put in the effort.
It is obviously true that if you follow advice that isn’t suited to your goal then you won’t achieve the results you want, however you will still achieve results if you work hard. Everything works but not everything is appropriate.
Okay, so do I have any advice for you today? Yes I do and it’s for a busy person who does;t have much time to train. However it is bias towards people who wish to increase strength, performance and lean muscle mass. If you take this and apply a correct nutrition protocol you will achieve either a strong muscular build or a lean athletic build. Please note you can also add in some CV work if that is important to you, I would just do it for 20min bursts in a Fartlek Style.
Do 3 week or 8 mini block (both sessions is 1 mini block) before moving on to the next rep range.
Here is the loading protocol:
– Work up to 8RM (or 5,3 RM) then do 1-2 more sets at this weight.
– Back off set aim to hit 20 rep – take 80-85% of your daily top set.
That’s it. You will do this for Squat, Bench, Deadlift and Overhead Press, you may add in some assistance movements (2 at most is always good).
So this is how it might look:
Day 1 –
A1 – Squat
B1 – Press
B2 – Pull Up
A1 – Deadlift
B1 – Bench Press
B2 – Row
Day 3 – CV – Optional for 3 on 1 off style, or rest and then repeat days 1/2 in a 2 on 1 off fashion.
Now for the nice simple nutrition:
Establishing Daily Calorie Needs.
Leaning out – Bodyweight in Lbs x 11-13
Bulking up – Bodyweight in lbs x 17-19
Establishing Macro Needs.
Set your protein at 1gram per 1pound of bodyweight for both – 4cals per gram.
Set your carbs at a 1/1 ration for leaning and a 3/1 for bulking – 4cals per gram.
Set your fat with the remaining calories once you take away the calories from protein/carbs added together from your daily total to leave you with your left over calories, divide that by nine for you grams of fat per day- 9cals per gram of fat.
Why do I keep things that simple?
I keep things simple because they work, if you hit all of your larger muscles heavy an hard you don’t need much more. Add in come CV for health and you’re away.
Now go, simplify and enjoy.