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  • Posted On: 07-27-18, 4:03 am (EDT) #1

    Which routine should I pick?

    July 27, 2018, 4:03 am

    It's a bit overwhelming seeing how many routines I can choose from, so I would rather ask directly. I have been lifting on-and-off, but only for a about half a year consecutively. I try not to break the streak, but sometimes depression hits hard. I generally go to the gym about 3-4x a week, but I'm open to increasing that frequency.

     

     

    Age: 27

    Height: 5'11

    Weight: 185lbs

    Bodyfat: 25% according to online calculators (No scale with BMI measurements)

    Goal: Honestly, just a really good looking physique with emphasis on muscle gain and possibly strength?

    Calories: 2500-3000 (Roughly)

    Macros: About 80-90g of protein on average. I aim for at least one scoop of whey protein (With two cups of 2% skim milk) and one serving of greek yogurt. I tend to have 1-2 meals per day, so the carbs and fat vary, but I tend to keep fats low. 

    Restrictions: I am using an apartment gym, so the equipment I have access to include:

     

    - Smith machine (2x 45lb/35/25(?) plates, 4-6x 10lb plates)

    - Dumbells (Up to 60lb)

    - Ez Curl bar

    - Cable/Row machine combo

    - Tredmill/Elliptical/Bike machine
    - Leg extension curl machine (Multiple functions)
    - Include situp bench

    This is my unimpressive physique if it helps you determine the best routine for me: https://imgur.com/a/3f4XRSv

  • Posted On: 07-30-18, 12:08 am (EDT) #2

    Which routine should I pick?

    July 30, 2018, 12:08 am
    Posted by: Novirius

    It's a bit overwhelming seeing how many routines I can choose from, so I would rather ask directly. I have been lifting on-and-off, but only for a about half a year consecutively. I try not to break the streak, but sometimes depression hits hard. I generally go to the gym about 3-4x a week, but I'm open to increasing that frequency.

     

     

    Age: 27

    Height: 5'11

    Weight: 185lbs

    Bodyfat: 25% according to online calculators (No scale with BMI measurements)

    Goal: Honestly, just a really good looking physique with emphasis on muscle gain and possibly strength?

    Calories: 2500-3000 (Roughly)

    Macros: About 80-90g of protein on average. I aim for at least one scoop of whey protein (With two cups of 2% skim milk) and one serving of greek yogurt. I tend to have 1-2 meals per day, so the carbs and fat vary, but I tend to keep fats low. 

    Restrictions: I am using an apartment gym, so the equipment I have access to include:

     

    - Smith machine (2x 45lb/35/25(?) plates, 4-6x 10lb plates)

    - Dumbells (Up to 60lb)

    - Ez Curl bar

    - Cable/Row machine combo

    - Tredmill/Elliptical/Bike machine
    - Leg extension curl machine (Multiple functions)
    - Include situp bench

    This is my unimpressive physique if it helps you determine the best routine for me: https://imgur.com/a/3f4XRSv

    @novirus First thing I see is your protein.. not even 100g.. I think that's way too low man. I'd suggest getting at least 1g per pound of lean body weight.. and given you're cutting, probably more like 1.2g - 1.5g. For you, that would be about 170g - 210g. So you need to probably double your intake, ideally.

     

    I know your goals are muscle gain and strength, but at 25% body fat, right now you probably need to get into a deficit to lose some of that first.. get down to 18%-20% before you think about gaining. If you're a newbie, you might still gain some muscle while cutting.

     

    Sounds like you have a decent-ish amount of equipment. With a goal of strength gain, I'd say go for the PPL program. Again, strength will be harder to gain while cutting, but with a structured program with progression like PPL, it's possible. https://muscularstrength.com/Push-Pull-Legs

     

    And for any of the exercises you can't do, just post on the relevant routine about exercises you need alternatives for and we can give you some suggestions!

     

    Keep your head up to man! I know it can get hard, but maybe you can use the gym as something to take your mind off the world and almost 'relax' in a way.

  • Posted On: 07-31-18, 4:07 am (EDT) #3

    Which routine should I pick?

    July 31, 2018, 4:07 am

    More protein ๐Ÿ˜ฌ 

    Do you have any advice on the cheapest way to incorportate more protein into a diet? At the moment, I figure whey protein is probably the simplest solution, but I don't know if it's the most economical. I'll definitely keep you posted if I find certain exercises inaccessible in my current environment. I think the Low-to-High cable fly is already one exercise I'll need to substitute. Thank you very much for your help. ๐Ÿ˜‚ 

  • Posted On: 08-01-18, 6:08 am (EDT) #4

    Which routine should I pick?

    August 1, 2018, 6:08 am
    Posted by: Novirius

    More protein ๐Ÿ˜ฌ 

    Do you have any advice on the cheapest way to incorportate more protein into a diet? At the moment, I figure whey protein is probably the simplest solution, but I don't know if it's the most economical. I'll definitely keep you posted if I find certain exercises inaccessible in my current environment. I think the Low-to-High cable fly is already one exercise I'll need to substitute. Thank you very much for your help. ๐Ÿ˜‚ 

    Yeah, protein powder is probably a good cheap option, but you don't want to rely solely on that. It should only supplement your diet. Tuna is pretty cost effective option. And you can get something like Greek yoghurt for a decent price too. And eggs tupically aren't too expensive. The most expensive source is probably going to be your meats, though if you're in the US you can get chicken quite cheap so probably stock up on that, with some variation with other meats like steak and fish. Maybe include some other dairy like cheese and/or milk?

     

    Those are a lot of protein options but it gives you an idea of what to look for so you can judge prices at least.

     

    If you can't do the low-to-high cable fly, for example, you can substitute it with an incline dumbbell fly instead ๐Ÿ˜ 

  • Posted On: 08-02-18, 8:37 pm (EDT) #5

    Which routine should I pick?

    August 2, 2018, 8:37 pm

    Thanks for the insight! I'll have to do some cost-comparisons next time I go grocery shopping. ๐Ÿ˜‚ 

  • Posted On: 08-02-18, 11:30 pm (EDT) #6

    Which routine should I pick?

    August 2, 2018, 11:30 pm
    Posted by: Novirius

    Thanks for the insight! I'll have to do some cost-comparisons next time I go grocery shopping. ๐Ÿ˜‚ 

    @novirius Yeah man just look around and see what's the most cost effective for you. Then hopefully you can start boosting that protein intake! ๐Ÿ˜ 

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