Huddle Meat Heads

[Dex]

We've had threads before on diet but I'm curious to see your workout routines and results. What are some exercises you swear by? This is a thread for people looking to put on mass and improve strength. In the past I've done a 5 day split working out one muscle group a day but am looking to switch it up. What do your workouts and schedule look like? What supplements do you take and when?

 

[Ounce]

I'm part of a local gym that is basically a Crossfit style but a little more focused on overall long term programming for results over time versus the WoD format I would say.  The lifts and motions are the same though with a lot of Olympic strength work (Deadlifts, Cleans, Snatches, Jerks, ect.) as well as Gymnastic/Metabolic components (Pull-Ups, Muscle-Ups, Handstand Push-ups, Wall Balls, ect.).  Most days are a breakup of strength work and then some kind of AMRAP or Metcon, though some days is one big WoD style routine which I like as well, typically in the 20-25 minutes range with high intensity. 

 

From a dietary perspective I'm currently cutting weight before I begin to lean bulk.  I've been tracking my food/macros/weight with the Nutritionix app and found it pretty useful overall.  I've restricted my calories to 20-25% below TDEE and had solid progressive weight loss of 1.5-2lbs per week since I've tracked everything fully in Mid-July.  Down roughly 24 lbs since then while maintaining existing muscle mass pretty well (by ensuring a daily protein intake of roughly 1 gram  per lb of bodyweight throughout diet).  Aiming for 10% BF before starting bulk as that will ensure better percentage of lean muscle gain when I return to caloric surplus versus starting at a higher BF%.  I surf bodybuilding.com forums a fair bit, specifically the nutrition section and learned most of what I know over time from there. 

 

Supplement wise I use Ascent Native Fuel for Post-workout whey shake, and Ascent Casein for before Bed to ensure good recovery/maintenance of muscle mass while sleeping.  Chocolate flavor of both has been very good so far and more recently I've discovered PB Fit powdered peanut butter that I use as an additional mix-in some days to add protein and alternate flavor.  Pretty delicious.  

[Dex]

I forgot to mention in OP.....

 

[Ounce]

2 minutes ago, Dex said:

I forgot to mention in OP.....

 

I LOL'd

I completely agree there are a lot of misguided people in Crossfit Gym's thinking they are "fit" or "athletic" simply by being there, but in reality they have no clue what they're doing and their form is a joke.

Luckily my box focuses on a low instructor to attendee ratio and constantly preaches on good form which is a plus.  I also go above and beyond just the basic workouts offered and typically am doing some form of basic bodybuilding lift like Squats/Deads/Bench each day to just work on brute strength.  Like anything in life you get out of it what you put in. 

[Panthro]

 

 

[PurityControl]

Got to watch the “Fat Free” products the fat is usually replaced with Sugar or other artificial chemicals, and hot sauces although very tasty can max out your daily sodium intake fairly easy.

 

[Jangler]

This is not the head you are looking for.

[Jackofalltrades]

Keto and 5x5. Look at ketogains.com for more info. 

[SOJA]

I probably need to change my schedule but for about two years now here is my routine

attempt for 4 days a week lifting (usually end up sacrificing day 4 d/t schedule)

monday- squat, pause squat, calf raise, one legged leg press

tuesday- bench, pause bench, tri pull downs, butterflys

thursday- deadlift, curls, lat pull downs, rows

friday- shoulder press, incline bench, shoulder excercise (changes up), pull ups 

[SOJA]

when i started lifting I couldn't bench 115, couldn't squat 135 properly and could barely deadlift 150

now I'm 225 x 3 bench, never maxed squat but have done 245 x 1, and deadlift 345 x 1

don't max anymore because I'm getting older and don't want to push my body too hard usually go for 3-7 reps depending on what I'm feeling that day

 

edit: should have mentioned I'm not a meat head by any means I just enjoy lifting. I'm about 6'1" and 170