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  • Posted On: 02-06-18, 11:08 pm (EST) #1

    Sanity check my workout and nutrition please

    February 6, 2018, 11:08 pm

    My info:

    Age: 25
    Height: 6'3"
    Weight: 190lbs
    Bodyfat: 18% (crudely estimated)
    Goal: Muscle gain & Stength gain in the big compound lifts (deadlift, bench, squat, overhead press)
    Daily cal: 3400
    Macros: carbs 233g / prot 230g / fat 172g

    My workout:

    Push / Pull / Legs & Shoulders (3 days on/ 1 day off)

    Push: BB benchpress 5X5 (rest 2.5min) / DB incline benchpress 4X8-10 (rest 1.5 min) / Low cable crossovers 4X8-12 (rest 1 min) / Dips 4X8 (rest 1.5-2min) / DB skull crushers 4X8-10 (rest 1.5min) / Tricep cable pushdowns 4X8-12 (rest 1 min) / Core circuit (3 core exercises / rest 45 seconds / repeat 3 times)


    Pull: cable wide grip lat pulldowns 4X8 (rest 1.5min) / Land mine BB rows 4X8 (rest 1.5min) / Hammer strength lat pull down (close grip, supinated) 4X8-10 (rest 1.5min) / Rope cable face pulls 4X8-12 (rest 1 min) / Seated incline DB curl 4X8-10 (rest 1.5 min) / Ez bar isolation curl 3X8-10 (rest 1.5min) / BB curl 3X8-12 (rest 1 min)


    Legs & Shoulders: Low-bar squat 5X5 (rest 2.5-3.5min) / Overhead press 5X5 (rest 2.5 min) / Deadlift 3X5 (rest 2.5-3.5min) / Front & lateral raises 4X8-12 (rest 1 min) / Reverse fly 4X8-12 (rest 1 min) / DB rear lunges 4X12 (rest 1 min) / Standing calf raise 4X8-10 (rest 1 min) / Seated calf raise 4X8-10 (rest 1 min)

    Let me know what you think about my workout, am I missing something? Also how do my daily calories/ macros look? Thanks!

  • Posted On: 02-07-18, 10:39 pm (EST) #2

    Sanity check my workout and nutrition please

    February 7, 2018, 10:39 pm
    Posted by: KyleStiker

    My info:

    Age: 25
    Height: 6'3"
    Weight: 190lbs
    Bodyfat: 18% (crudely estimated)
    Goal: Muscle gain & Stength gain in the big compound lifts (deadlift, bench, squat, overhead press)
    Daily cal: 3400
    Macros: carbs 233g / prot 230g / fat 172g

    My workout:

    Push / Pull / Legs & Shoulders (3 days on/ 1 day off)

    Push: BB benchpress 5X5 (rest 2.5min) / DB incline benchpress 4X8-10 (rest 1.5 min) / Low cable crossovers 4X8-12 (rest 1 min) / Dips 4X8 (rest 1.5-2min) / DB skull crushers 4X8-10 (rest 1.5min) / Tricep cable pushdowns 4X8-12 (rest 1 min) / Core circuit (3 core exercises / rest 45 seconds / repeat 3 times)


    Pull: cable wide grip lat pulldowns 4X8 (rest 1.5min) / Land mine BB rows 4X8 (rest 1.5min) / Hammer strength lat pull down (close grip, supinated) 4X8-10 (rest 1.5min) / Rope cable face pulls 4X8-12 (rest 1 min) / Seated incline DB curl 4X8-10 (rest 1.5 min) / Ez bar isolation curl 3X8-10 (rest 1.5min) / BB curl 3X8-12 (rest 1 min)


    Legs & Shoulders: Low-bar squat 5X5 (rest 2.5-3.5min) / Overhead press 5X5 (rest 2.5 min) / Deadlift 3X5 (rest 2.5-3.5min) / Front & lateral raises 4X8-12 (rest 1 min) / Reverse fly 4X8-12 (rest 1 min) / DB rear lunges 4X12 (rest 1 min) / Standing calf raise 4X8-10 (rest 1 min) / Seated calf raise 4X8-10 (rest 1 min)

    Let me know what you think about my workout, am I missing something? Also how do my daily calories/ macros look? Thanks!

    Your workout looks good. The only suggestion I might have would be a bit more leg orientated exercises in your legs/shoulders day. It looks like the work for your shoulders kind of limits how much time you can spend on legs. For example you might want to do more rear lunges or add another exercise in altogether - maybe one quad focused exercise and one hamstring focused?

     

    Another suggestion might be to add pull-ups into your pull workout instead of doing two different pulldown variations? These are just thoughts, not saying you HAVE to make these changes but there are options there.

     

    Your macros look good too. Carbs are pretty low but you're still getting a good amount of calories - is 3400 enough for you to be gaining weight though?

  • Posted On: 02-08-18, 6:12 pm (EST) #3

    Sanity check my workout and nutrition please

    February 8, 2018, 6:12 pm
    Posted by: Scott_Herman

    Your workout looks good. The only suggestion I might have would be a bit more leg orientated exercises in your legs/shoulders day. It looks like the work for your shoulders kind of limits how much time you can spend on legs. For example you might want to do more rear lunges or add another exercise in altogether - maybe one quad focused exercise and one hamstring focused?

     

    Another suggestion might be to add pull-ups into your pull workout instead of doing two different pulldown variations? These are just thoughts, not saying you HAVE to make these changes but there are options there.

     

    Your macros look good too. Carbs are pretty low but you're still getting a good amount of calories - is 3400 enough for you to be gaining weight though?

    Thanks for the response Scott! I think I will cut the front and lateral raises as they tend to hurt my shoulders, and ill add leg curls and leg extensions. I'm thinking ill replace the lateral / front raises with arnold press and see how that feels. I would like to just put shoulders on push day but benching the same day as i do heavy overhead press seems like it would interfere.

     

    As far as pullups go I can only do around 3 or 4 with solid form right now. I was thinking I could do as many as I can then finish out the remaining reps with controlled negatives. I used to have a workout partner that would just spot me but this seems like it could be a good alternative.

     

    As far as my macros go i lowered my carbs and increased my fat thinking that it may help keep the fat off as i gain weight. Do you think i would benifit from bumping up my carbs? I got the 3400 from your macro calculator, with the activity level input as moderate (excercise 3-5 days a week). Now im actually working out 6 days a week, but if i bump my activity level to Hard daily excercise its telling me to eat 4111 calories. So im kinda at a loss here, maybe i should bump it up, but im not sure how high.

  • Posted On: 02-09-18, 4:33 am (EST) #4

    Sanity check my workout and nutrition please

    February 9, 2018, 4:33 am
    Posted by: KyleStiker

    Thanks for the response Scott! I think I will cut the front and lateral raises as they tend to hurt my shoulders, and ill add leg curls and leg extensions. I'm thinking ill replace the lateral / front raises with arnold press and see how that feels. I would like to just put shoulders on push day but benching the same day as i do heavy overhead press seems like it would interfere.

     

    As far as pullups go I can only do around 3 or 4 with solid form right now. I was thinking I could do as many as I can then finish out the remaining reps with controlled negatives. I used to have a workout partner that would just spot me but this seems like it could be a good alternative.

     

    As far as my macros go i lowered my carbs and increased my fat thinking that it may help keep the fat off as i gain weight. Do you think i would benifit from bumping up my carbs? I got the 3400 from your macro calculator, with the activity level input as moderate (excercise 3-5 days a week). Now im actually working out 6 days a week, but if i bump my activity level to Hard daily excercise its telling me to eat 4111 calories. So im kinda at a loss here, maybe i should bump it up, but im not sure how high.

    I was actually going to suggest that exact switch for your shoulder exercises, because with an Arnold press you'll be moving more weight and targeting all three heads so good move there. Benching and overhead pressing in the same workout will have somewhat of an impact on how much you lift, but you could vary it - bench first during one session, overhead press first during the next session?

     

    That's the best way to get better at pull-ups, and gaining strength there will help with your pulldowns even. You could try dead hangs as well if you want to get a bit more overloading in there.

     

    I'm just thinking that at 6'3 you might be needing closer to 4000 calories to keep gaining. If you've been seeing good progress strength and size wise at 3400, there's no reason to change it. But if you're not getting the results, then yes you might benefit from a few more carbs. Maybe they could go closer to 300g and protein could go up to 250g, fat can go up too if you still need more calories.

     

    If you do decide you need to increase the calories, just do it gradually - so start hitting 3550 for maybe one week, and if you still need to go up, then try 3700 the next week and so on.

  • Posted On: 02-09-18, 4:45 pm (EST) #5

    Sanity check my workout and nutrition please

    February 9, 2018, 4:45 pm
    Posted by: Scott_Herman

    I was actually going to suggest that exact switch for your shoulder exercises, because with an Arnold press you'll be moving more weight and targeting all three heads so good move there. Benching and overhead pressing in the same workout will have somewhat of an impact on how much you lift, but you could vary it - bench first during one session, overhead press first during the next session?

     

    That's the best way to get better at pull-ups, and gaining strength there will help with your pulldowns even. You could try dead hangs as well if you want to get a bit more overloading in there.

     

    I'm just thinking that at 6'3 you might be needing closer to 4000 calories to keep gaining. If you've been seeing good progress strength and size wise at 3400, there's no reason to change it. But if you're not getting the results, then yes you might benefit from a few more carbs. Maybe they could go closer to 300g and protein could go up to 250g, fat can go up too if you still need more calories.

     

    If you do decide you need to increase the calories, just do it gradually - so start hitting 3550 for maybe one week, and if you still need to go up, then try 3700 the next week and so on.

    Good suggestion, I'll try putting the bench and overhead press on the same day and just switch which is first every push day.

     

    I'll also try slowly bumpin my calories up and see if that helps.

     

    I really appreciate you taking the time to help me out. Its honestly kind of shocking (in a good way) that a fitness youtuber with your following takes the time to really interact and help your community. Totally sets you apart from all the others out there for sure. Thanks for doing what you do and keep it up.

  • Posted On: 02-10-18, 1:37 am (EST) #6

    Sanity check my workout and nutrition please

    February 10, 2018, 1:37 am
    Posted by: KyleStiker

    Good suggestion, I'll try putting the bench and overhead press on the same day and just switch which is first every push day.

     

    I'll also try slowly bumpin my calories up and see if that helps.

     

    I really appreciate you taking the time to help me out. Its honestly kind of shocking (in a good way) that a fitness youtuber with your following takes the time to really interact and help your community. Totally sets you apart from all the others out there for sure. Thanks for doing what you do and keep it up.

    Nice, that way you should be able to hit bench and overhead press equally hard! 💪 

     

    Yeah play around with the macros. It's kind of like that old saying.. if it ain't broke, don't fix it. In this case, if you're gaining on 3400 calories, you don't need to increase them yet.. it's only when you stop seeing progress that you need to make that change.

     

    Thanks man, I do my best to help as much as I can!

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