I'm 6 foot about 192-195lbs and would like to lose about 15 pounds, gain strength and lose weight.
I'm a week into the Anti-Bodybuilding Hypertrophy by Chad Waterbury.
Day 1
Flat BB Bench Presses, Hammer Strength Row (10x3, 80% of 1RM, Superset)
Day 3
Hack Squats, Leg Raises, Standing Calf Raises (5x10, 60% of 1RM, Giant set)
Day 5
Dips, Lat Pulldown (5 x10, 60% of 1RM, Superset)
Day 7
Deadlift, Decline Sit-ups, Seated Calf Raises (10x3, 80% of 1RM, Giant set)
I run sprints, long walks, play basketball and tennis on off days.
A few questions:
What's the different between a superset and giant set? I find it hard to do 10 sets of supersets due to the gym being packed and someone jumps in place when I'm going back and forth between equipment)
Here's diet:
Breakfast:
- Body Fortress Premium Whey Protein shake mixed with water first thing in the am
- Cereal (Oatmeal or Special K with banana) about an hour later
Two Kirkland Signature Premium Performance Multivitamins, 400 mcg of Chromium Picolinate, 81 mg of Aspirin, 2,000 mg of pure L-Glutamine
Snack:
Brown Rice Cake
Lunch:
Chicken stew with some rice and veggies or Spinach salad with chicken, ground turkey or salami
2,000 mg of pure L-Glutamine
Snack:
Body Fortress Premium Whey Protein shake mixed with water
Post Workout Dinner:
Body Fortress Premium Whey Protein shake mixed with water
Chicken stew with veggies, cooked spinach and cottage cheese or ground turkey tacos or ground turkey spinach salad
2,000 mg of pure L-Glutamine
Snack:
Handful of sunflower seeds in shell
I'm trying to aim for very little carbs after 3pm.
What do you think? Thoughts?
Anti-Bodybuilding Hypertrophy Workout
Moderators: Boss Man, cassiegose
Supps overkill.
Screw Picolinate. Or if you really need a Chromium go for Polynicotinate, Nicotinate or Chormate, they're less controversial.
Aspirin isn't great, avoid it.
You only need 1 Multivit at most per day.
Keep the Glutamine.
Shakes are fine, but possibly eat something in the PM, instead of having that shake.
Screw Picolinate. Or if you really need a Chromium go for Polynicotinate, Nicotinate or Chormate, they're less controversial.
Aspirin isn't great, avoid it.
You only need 1 Multivit at most per day.
Keep the Glutamine.
Shakes are fine, but possibly eat something in the PM, instead of having that shake.
- superset is 2 exercises, tri sets are 3, giant sets are 4 and 5 are a circuit
- you can sub exercises if needed, just keep the same basic movement (i.e. chest rows to db rows that you can do at the one bench
- have shake and cerial together for breakfast
- piccolinate?? aspirin??
- 1st snack have fruit and solid protein
- 2nd snack have solid protein, veg
- straight after training have shake then sugary cerial
- 60 - 90mins l,ater ahve solid protein, veg
- last meal solid protein and veg again
- if your training after 3pm then cutting carbs then is stupid...cut them, out of all meals but breakfast and postr training meal is the secret
- you can sub exercises if needed, just keep the same basic movement (i.e. chest rows to db rows that you can do at the one bench
- have shake and cerial together for breakfast
- piccolinate?? aspirin??
- 1st snack have fruit and solid protein
- 2nd snack have solid protein, veg
- straight after training have shake then sugary cerial
- 60 - 90mins l,ater ahve solid protein, veg
- last meal solid protein and veg again
- if your training after 3pm then cutting carbs then is stupid...cut them, out of all meals but breakfast and postr training meal is the secret