Just getting back into it after a 2 month layoff. Partly laziness (in the beginning) then I sprained my ankle and couldn't walk for 3 weeks, still hurts. No wind sprints sadly.
Name of the game is this- you have been sitting on your ass, and are itching to get back in shape. If you are like me, you are impatient as fuck and want to get in shape AS FAST AS FUCKING POSSIBLE!!!
But we are doing this drug free, so what's the deal? What diet/training program is really ideal here?
I will tell you how I do it, and you can all modify as needed.
Firstly is the training. Diet is key, but you won't understand it without laying some foundation first.
When I come back after a layoff, I hit every muscle once the first split, and keep the intensity and volume very moderate. Mostly trying to feel the muscle fire, and re-tune the 'ol mind muscle connection. Weights are moderate as well.
You do *NOT* need to kill your muscles when you come back! It will just make you more sore than is needed. Also in bodybuilding you can never go backward to in my humble opinion it is much more logical to take advantage of the easy growth you experience coming back.
Day 1- Chest/Arms
Sets reps exercises go like this- chest is machine dips, 3 working sets around 12-20 reps, incline dumbell flyes 2 working sets 8-12 reps and one warm up, cable crossovers 3 working sets 10-20 reps. By working sets I mean not to failure! Just get a good burn going, and some overload. That's IT. You will get sore and you will grow trust me.
Arms are dumbell preacher curls and hammers for biceps, just straight bar pressdowns for triceps. Rep ranges for all is under 16, don't care aside from that. Get a burn going, do NOT GO TO FAILURE!
Day 2- Back/Shoulders
Simple- Pulldowns 2 to the front 2 to the back, 8-15 reps for both. Lighter weight than usual, just feeling the lats/rhomboids contract. Followed by dumbell pullovers with feet supported (meaning something on top of your feet to keep them down) only 2 working sets, high rep 8-15 and one warm up. Reverse grip barbell rows 3 working sets 8-15 reps.
Seated dumbell presses for delts supersetted with seated laterals. 3 working sets of 8-15 reps each. On the laterals, make sure you keep your reps higher than usual...
Traps are dumbell shrugs, be careful NOT TO BEND YOUR ARMS. Keep them straight! Decrease weight if needed. 2 working sets, 3 if needed, reps are under 12. Traps just need some tension and they will grow, no worries.
Day 3 legs
Extensions light weight moderate reps. 2-3 working sets keep reps moderate under 20 for sure. Front squats will finish it, reps are under 12 2-3 working sets.
Hammy's are for sure lying leg curls and some seated leg curls. You are on your own with sets and reps, you might only be able to get 1-2 sets of each because you are fatigued from the front squats. Do what you can, get a burn and move on.
Calves yadda yadda I walk on the treadmill and have huge calves, you are on your own sorry.
So KISS (Keep It Simple Stupid) applies for the first week or two. You might do that breakin routine for 2 training cycles, up to you. I have 16 years in the gym (YIKES!) and get by fine with just one.
Diet- MEAT AND LOTS OF IT!!!!!!! Enjoy a HUGE spike in protein synthesis during the break in period. HUGE SPIKE. I eat 4-5 meals roughly 60-100 grams of protein in each meal. WAY MORE than I normally eat. Only for a 2 week period while breaking in, after that I go back to moderate protein.
When I say eat MEAT, I don't mean fucking protein shakes, I mean FUCKING MEAT!!!! Ribeye, chicken thighs, hamburger, eggs, milk etc. Don't have to eat super clean during the break in period, the cardio will melt fat anyway.
So the diet is this- 2 solid weeks of mega protein, keep carbs and fats moderate. Cut out all simple sugars. Piece of cake (sugar free cake).
Cardio- several options available. I prefer to hit cardio hard and intense right out of the gates. It is possible to gain muscle while losing fat- fact! In the morning I walk for about 45 minutes on an incline fasted. I do take ECA.
Post workout I do intervals. Usually takes 20 minutes with a 1/2 split. Meaning 1 minute of intense work, 2 minutes of cool down, back to intense work etc.
With my shitty ankle I experimented and found a winning combination- I have a treadmill right next to a stairmaster, and set the treadmill to 2.5mph and the treadmill to 8 and go back and forth. Works amazingly well! Low impact as well.
Supps- ECA, Fish oil (6-8 grams per day) and kre-alkalyn. I love the stuff, helps put on strength and feeling amazing right out of the gates.
SLEEP 8 HOURS PER NIGHT, MINIMUM 6 MAX 10.
I use the dry sauna every day (that I can). 15 minutes at around 160 degrees. Helps the body expel toxins. Side fact- most environmental toxins are fat soluble. WHICH MEANS (drumroll please) your fat is full of toxins!!!! The dry sauna helps immensely with cleansing your body of nasty toxins. Make sure you rinse off after, to get the heavy metals off of your skin...
DRINK WATER- 2 gallons is ideal, less isn't enough more probably doesn't help.
There you have it folks. Hit the routine diet and cardio for two weeks straight and tell me it doesn't get your ass on the fast track to a great summer bod.
After the two weeks drop protein and up the carbs a bit and add a training day to your split so you lift weights 4 days a week and try to hit your cardio every single day. The interval training should be limited to 4 days IMO.
Any questions shoot!
