Sanity check my diet / training (2.5 years consistent = intermediate?)

[Jimbo Mahoney]

Hi all,

I just want some double-checking of my routine and diet. I know that sometimes it's easy to either get stuck in a rut or remain convinced that what you're doing is correct. A fresh pair of eyes might spot some improvements.

Goals = lean strength, health, moderate size
Body size = I've a small build 5' 4" frame with 6" wrists and 7.25" ankles. At 10% body fat, this means the maximum mass I can achieve naturally is about 11 stone. I'd like to be 10 stone at no more than 10% bf.
Current size = 9st 4lb (130 lb) / 59 kg. Estimated bf 15% (I'm currently trying to get the six-pack back but my diet is interrupted by constant travel for work).
Lowest body fat achieved weight = 7st 12 lb (110 lb) / 50 kg - this was two years ago. Estimated bf 10%.

This means that I've gained about 10lb of lean mass in the past two years, which seems reasonable for a small-build natural trying to fit diet and training around a job involving travelling, right?


Current diet = 1g per lb protein when bulking: concentrating on carbs for growth.

1.5g per lb protein when cutting: concentrating on protein for satiety.

LeanGains style - higher carbs and cals on workout days, lower cals and higher protein on rest days. Majority of calories consumed post-workout.


Foods = when cutting: lots of tuna, egg whites, broccoli, extra lean mince etc.

when bulking: salmon, broccoli, rice, wholemeal bread, peanut butter etc.

Supplements = multi vitamin, fish oil, hemp oil, creatine, extra vitamin C and D, small amounts of whey protein and casein protein


Traning = based on LeanGains and Starting Strength

2 x per week, RPT style (3 sets, 5 reps, 6 reps, 7 reps):

Squat
Weighted chins
Seated Row

DB Benchpress
Deadlift
Seated DB press
External rotator cuff work (developed a sore shoulder from too much benching and not enough rowing - these really help to keep it at bay)


Current lifts @ 59kg bodyweight:

Squat = 5 x 125 kg (Smith machine, so not "proper" squats)
Deadlift = 5 x 134 kg
Benchpress = 5 x 37kg (dumbbells)
Chinups = 5 x BW + 17kg



Everything looking OK for those more experienced than me?
Any glaring mistakes or omissions?
Any tips or tricks?

Thanks!

 

[Jimbo Mahoney]

TL;DR?

Are my routine and results so perfect that it looks like I'm fishing for attention?

(These are two major internet reasons I can think of for a lack of response - I'm doubting the second one and assuming the first).

Feel free to simply respond "TL;DR" and I'll try to abbreviate.

 

[NeilMcL86]

GO EAT A MCDONALDS BOY

 

[icecold]

Simplifying your post wouldn't hurt

A couple of points:

1) Combining Leangains style training (I assume that's where the reverse pyramid sets are coming from) and SS doesn't really result in a cohesive routine. SS/SL are programmes with progression built it, RPT is just a rep scheme.

2) Work out the macro nutrient and calorie quantities for what you plan on eating

 

[mrthingyx]

Nothing to add, as my approach to training is rather simplistic:

- big compound lifts;
- lots of not rubbish (i.e. carb-heavy) food;
- bucketloads of caffeine.

I generally limit compound work to 4x6 reps at most, dropping to 6x4 for the really heavy stuff. My third day of the week is 3x8 for the lighter stuff.

I also note a distinct lack of core work in there... Any reason?

Regarding your goals, hitting the gym a third time each week won't do any harm, and eating more will always help. Ignore your body fat %age and use your eyes: much easier.