LiE's Diet and Training Thread

ha :p
I think I just want to mix it up a bit and really try and gain some size ready for a cut before summer. It's actually something I've never done.
 
LiE said:
Seriously considering doing a couple months of bodybuilding. Really miss it for some reason. Will let you know.
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I endorse this idea. Take a break from heavy weights and buff up for summer, you know it makes sense.

*This post has nothing to do with LiE being 5k ahead of me in the Powerlifting table, honest.*
 
OK I'll put together a diet for gaining size and a program which I will start next week. This week is deload and I have a cold so taking it easy.
 
LiE said:
OK I'll put together a diet for gaining size and a program which I will start next week. This week is deload and I have a cold so taking it easy.
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If that's your plan, stick to the macros you had before, but please put the protein down to 220 :) and use those calories instead to put the carbs up until you hit the calories you want :)
 
So what you're saying for macros is.


Total non-training P200.32 C300.5 F122.75 CALS3021

Total Training Day P220.32 C340.5 F125.75 CALS3350
 
Steedie, how's this look?

http://www.mattmccann.co.uk/docs/Diet_v3.xlsx

There is a fair amount of macros coming from the shakes, but personally I find them excellent for 2 reasons. 1 is the convenience, it means I don't get burnt out with the diet and start missing meals. 2 is I find it easier to hit my macros this way without getting overly full.
 
Here's what I put together.

My lacking areas are calves and abs, so they are being hit twice a week.

4 day split
Monday - Shoulders/Triceps
Tuesday - Back / Abs / Calves
Thursday - Chest / Biceps
Friday - Legs / Abs

Stretching/Mobility
Monday - Hamstrings / Shoulders/ Pec
Tuesday - Hips / Glutes / Quads
Wednesday - Foam Roller / Shoulders
Thursday - Hamstrings / Shoulders / Pec
Friday - Hips / Glutes / Quads

Shoulders
Military Press (3x10)
Seated DB Shoulder Press (3x10)
Facepulls s/s Reverse Cable Flyes (3x10 > 3x10)
Lateral Raises s/s Front BB Raises (3x10 > 3x8)

Triceps
CGBP (4x10)
Cable Push Down s/s Rope Extensions (3x10 > 3x8)
Front Bar Dips s/s Bench Dips (3x10 > 3x10)

Back
Deadlifts (3x8)
Wide Pull ups (3x8)
Seated Rows (4x10)

Legs
Squats (4x8)
SLDL (3X8)
Leg Press (3x10)
Goblet Squats (3x10)
Calf Raises (3x15)
Calf Press (3x12)

Abs
Ab Wheel (3x10)
Hanging Leg Raises (3x8)
Romanian Barbell Twist (3x10)

Chest
Bench Press (3x10)
Dips (3x10)
Cables Flyes (3x10)

Biceps
Chin ups (3x10)
Preacher Curls (3x10)
DB Curls (3x10 per arm)
 
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As with most routines I'll make adjustments as I go. Needs fielding testing first :)
 
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