Anyone else on here into working out or going to the gym? Just interested to hear about what style of workout you prefer and/or what your goals are. I'll post my current working weights and program if this has interest.
You fellas get posting your routines and jazz, let me see that goodness. Also if you are doing anything dietary wise post too. It will be interesting and helpful to see. Cheers chaps
My diet consists of any food that has high protein. As I'm currently cutting ill show you an example day. Morning : 4 hard boiled eggs. Lots of water (288 cal) Afternoon snack : Banana (105) Lunch : Turkey/chicken sandwich (400cal) Now after this I'd head to the gym. I normally try and burn 300-400 calories there as I'm mainly on weights. So we'll use 300 as base. Evening : post-gym protein shake (240 cal) Dinner : 2 boiled chicken breast. (560 cal) Snack : Different fruit So to roughly add this up. That's 1290ish including the burn off. However I didn't add the various fruit snacks so we'll say 1400. Please bear in mind. This deficit is extremely low. I'm doing it for a test atm. 4 weeks in and no perceived strength loss yet. Now some key points. I only drink water. This example here has 190 or so protein. Now if you're trying to gain muscle you can eat a lot more so this becomes easier.
Not a requirement I just stack as much protein as possible to prevent muscle loss (only helps a tiny amount) For bulking I drink solely milk which is huge in protein and free calories.
For me: Breakfast: Boiled Egg/ Egg Salad/Sandwich (Just to make it creative) Lunch: Turkey breast slices with greens such as lettuce, tomatoes, carrots. Snack: Blueberrys or some type of "small fruit" (grapes, blackberrys etc...) with Peanutbutter Dinner Rice + Chicken + Salad
Whilst not involving myself that much in dietary planning, I'm heavily invested in power lifting. My current body weight is 70Kg and since Christmas I started my own bench program. Work out a 1RM, take 80% efficiency of that and start on that. My working weight. I'd then perform 3-5sets of 5 reps of my working weight. If I only achieved 3, next session I would aim for 4-5. But if I hit 5 sets, I increase the working weight by a 2.5Kg incrememnt. Keeping this progression going as best I could, with same lapses in consistency due to personal problems. I'm current working weight Bench 75Kg, 1RM 90Kg. I realized I had been a din for having not been squatting, back to 80Kg now and still progressing and my deadlift is on 100Kg for reps at the minute. In terms of should press/OHP I've been lax about it as it is a bit much to do so many heavy exercises within such small frames of time for me. But I've got my OHP maintained on 40Kg for the time being. Dietary wise, I plan to start doing food prep, but it is difficult whilst still at home and eating with others who are not interested xD. So not much food prep other than just maintain I hit my protein goal each day, keep a balance on everything and will occasionally have a post workout protein shake.
I do 5 days work and 1 day rest. 1st day - Chest and Back 2nd day - Shoulder 3rd day - Biceps and Triceps 4th day - Legs 5th day - Cardio and Abs 6th day - rest Then redo all of it. I do heavy lift for a month and high reps lift for a month. I go back and forth every month. 3 meals and 3 snacks Big breakfast snack Normal size of lunch snack Dinner and stay away from food that has carbohydrates snack before bed. Stay away from food that has high sodium and sugar.
I sometimes go to the gym. Sometimes I forget Sometimes I go running Sometimes I forget to do that too I'm happy with this so it doesn't bother me too much
Just gonna make a post by the way, if you're looking for a diet plan to copy, don't copy mine. 1400 calories is far too low if you're going to the gym. I was testing it there and it's not worth it at all. I'll be eating 2000ish or so now.
Are you eating and sleeping enough? If both are fine, maybe your workout is too extensive, DOMS is caused by micro tears in your muscle fibers and it might be you are not providing your muscles enough time for them to recover, before working out again, that they are never properly healing causing a longer duration of soreness.
