Currently: 5'10" 145 pounds, 26 years old, about 13-15% body fat, lift 3x week, no cardio, wondering if my goals are realistic and attainable with my current diet/workout.
Goals (12-18 month time frame): Get lean (single digit body fat) while gaining strength and putting on muscle. ~1.5x body weight bench ~1.75-2.0x body weight squat ~1.75-2.0x body weight dead lift
Diet: Have been counting calories and weighing and measuring everything. Doing a leangains style program, sometimes going 18-20 hours between meals. Eating all my food in 1-2, sometimes 3 large meals. Workout fasted in the morning (with 10g BCAA), then feast. Low-carb paleo style diet (low tolerance for carbs, immediately gain fat around the belly button with a couple large sweet potatoes or a few rolls of sushi).
Macros on rest days usually about 10/40/50 c/p/f (always get at least 1g/lb body weight in protein) and workout days sometimes as high as 25/35/40 c/p/f. My BMR is ~2200 but I usually eat on rest days about 1300-1700, and on workout days about 1800-2200.
Should I be in a surplus? Staying lean is very important to me, even if gains come slower.
My last two workouts:
45 1x10 115 1x5 145 3x5 150 1x4
45 1x10 95 1x5 115 1x5 140 2x5 1x3
135 1x5 155 1x5 175 2x5
215 1x6 235 3x5
35 1x10 40 1x8 40 1x6
Squat 45 1x10 95 1x5 115 1x5 155 3x5
145 1x4 135 1x6 125 1x8
45 1x10 70 3x5
Am I on the right track? Will this routine get me to my goal? Staying lean while building strength is a priority for me.
All tip/suggestions/advice is appreciated.
asked byShakti (0)
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on October 16, 2012
at 10:52 PM
Personally, I think your goal of single digit leanness is silly and too low. Who cares if you're 9% or 10% or 11%, as long as you look and feel good, that's what matter. A number is dumb. Just like gauging your self worth by a number on a scale is silly, so is gauging your self worth by a percent body fat. Attractiveness is judged by the eye, not by a number.
But, assuming you have goals like
~1.5x body weight bench ~1.75-2.0x body weight squat ~1.75-2.0x body weight dead lift
then that's what you need to train. I hate things like calf raise, cable fly, leg press, or anything machine based.
I'd cut out the suplifurous workouts and focus on the big groups and hitting them hard with enough rest. Let's say you have 3 different days, do one a week, or at most cycle through them on a 4 day a week cycle.
Day 1: Squat, Bench Press
Day 2: Deadlift, Standing Press
Day 3: Front Squat, Pull up/Chin up (they're the same to me), Dip (ring dip, or otherwise unstable dip is way better)
On each day, get warmed up with fairly light weight, low volume, just enough to get everything working. Then hit 5x5 or 5x3 on the barbell lifts (it should be heavy enough that you're praying you'll make it on the last rep of the last set), and maybe a couple of max efforts (say 3 set or so) on the Pull up, Chin up, Dip with full recovery between sets.
If you want to gain then you need to hit the barbells heavy and then give your body time to recover and grow, that means less is more. You don't need to be doing 10 exercises a day, that just spreads you too thin. A focused 5x5 protocol is great at packing on the muscle.
Then for nutrition, eat a ton of protein and add a pretty big hunk of carbs PWO to replenish the glycogen you used up.
I've been doing a reduced version of this the last 2 months (I only do 5x5 LP of Squat, Deadlift, Front Squat, one exercise a day, once a week), and it's really packing on the strength.
on October 16, 2012
at 10:05 PM
Why the obsession with extreme leanness? According to the Jackson-Pollock chart, you're right in the middle of the ideal range of body fat for your age. Are you going to compete in bodybuilding?
Also, it's impossible to predict with certainty how your body will react/develop in response to diet or weight lifting. Let your goals motivate you, but don't become a slave to something you can't ultimately control.
on April 28, 2013
at 01:15 PM
I get the leanness goal. If you wanna get ripped abz and look jacked for the ladies thats your own deal. How to do it: Based on what you wrote: you are skinny fat and you are a beginner. You are also fairly insulin resistant. I would google "Jamie Lewis Predator Diet." That seems like a perfect fit for you. Basically keto during the week with meat on the bone every night, and a weekly binge night (3 hours long max). You need to eat WAY more food than what you are. Stop counting shit and just eat when you are hungry until you are full. You don't have enough muscle mass yet to have anything to see if you lose fat, so why fast and count calories if you'll just end up looking like a twink. Sounds to me like somebody needs some widowmaker squats and a little more meat sweats. And about the lifting. Programs are awesome, everyone above had good suggestions. But sometimes you just have to drop your balls and squat till you puke. You are so far from overtraining you can't even see it. Basically: WORK HARDER, EAT MORE MEAT, STOP MICROMANAGING. O yeah and stop fasting.