No I'm not talking about http://nexxtlevelup.com/ but check it out anyways.
So I've been lifting for about a year and I'm just about to reach my strength goals for 2012: 315 squat, 405 deadlift, 225 row, 185 bench (injury set this back from 225), and 135 press. However, my body comp/weight goals are lagging behind and I don't feel as 'fit' as I should be. I'm also lacking motivation, sometimes I'll only hit my main lifts and skip out on accessory/hypertrophy stuff. Often I'll have cheat meals too often (I planned for once a week where I can go to a buffet, eat a whole pizza, gorge on ice cream). If I stray on the food It'll be mid week, maybe out of boredom and maybe out of stress,maybe because I'm not eating enough the rest of the time.
I watched the movie Warrior after reading this post about Tom Hardy and how crazy he trained I noticed two things: 1. A strict regimen and discipline (with the help of coaches) 2. drive to accomplish a goal. I believe that a truly strong body is an indicator of a strong mind. If you can squat 500 lbs, or train no matter what you have the mental strength to push yourself and act under stress. My goal is to be strong, have discipline and be cut. Right now what I'm doing is getting me mediocre results.
This is where I come to you guys for help. I'm looking to take my training to the next level, but I need advice on how to do so.
Program:
M/W/F: Squats 3x3, Deadlift 3x3 (3x1 if I'm really tired), press 3x5 then singles 5x1
Tu/Th: Bench 3x3, close grip 3x5, rows 3x3, pulldowns 3x3, superset cable curls/triceps pushdowns 3 sets and I finish with barbell curls 45x100
If I'm really tired I'll usually skip on wednesday
Food: (I try to do IF, but if I go out to party it gets all fucked up)
Breakfast 10am: 4 eggs, 1tbsp butter. sometimes I'll grate up a potato/yam and throw it in some more butter.
Lunch/Dinner: (some days 1 meal some days I'll split it). ~1lb meat with some vegetables (occasionally i'll eat some pasta or rice or potatoes)
Post workout: 1cup whole milk, 1 scoop whey
Snack: can of tuna, salad, another shake, coconut milk, nuts. something small, but I don't usually eat a snack
Total: 2000-2500 calories ~180g protein
Cheat days will be upwards of 4000 calories
Supplements: 3-5g omega 3, multi, whey, vitamin d, calcium (zinc/magnesium soon)
Eventually I want to be ~215lb at 10%bf. Food wise I'm on a budget so I find it hard to eat paleo all of the time, but I'm perfectly fine with eating only whole foods.
My main concerns are whether or not I'm eating enough, sometimes I'm tired and strength gains are slow. Input would be appreciated.
How do you guys keep on track with your fitness goals, do you keep a log, have a trainer etc.
I want to do some form of intense conditioning, but have NO idea where to start. ie. hill sprints, some form of circuit training (both to increase cardiovascular fitness and break my routine)
Suggestions to improve my lifting scheme? More volume, periodization, following a different program.
So I've been lifting for about a year and I'm just about to reach my strength goals for 2012: 315 squat, 405 deadlift, 225 row, 185 bench (injury set this back from 225), and 135 press. However, my body comp/weight goals are lagging behind and I don't feel as 'fit' as I should be. I'm also lacking motivation, sometimes I'll only hit my main lifts and skip out on accessory/hypertrophy stuff. Often I'll have cheat meals too often (I planned for once a week where I can go to a buffet, eat a whole pizza, gorge on ice cream). If I stray on the food It'll be mid week, maybe out of boredom and maybe out of stress,maybe because I'm not eating enough the rest of the time.
I watched the movie Warrior after reading this post about Tom Hardy and how crazy he trained I noticed two things: 1. A strict regimen and discipline (with the help of coaches) 2. drive to accomplish a goal. I believe that a truly strong body is an indicator of a strong mind. If you can squat 500 lbs, or train no matter what you have the mental strength to push yourself and act under stress. My goal is to be strong, have discipline and be cut. Right now what I'm doing is getting me mediocre results.
This is where I come to you guys for help. I'm looking to take my training to the next level, but I need advice on how to do so.
Program:
M/W/F: Squats 3x3, Deadlift 3x3 (3x1 if I'm really tired), press 3x5 then singles 5x1
Tu/Th: Bench 3x3, close grip 3x5, rows 3x3, pulldowns 3x3, superset cable curls/triceps pushdowns 3 sets and I finish with barbell curls 45x100
If I'm really tired I'll usually skip on wednesday
Food: (I try to do IF, but if I go out to party it gets all fucked up)
Breakfast 10am: 4 eggs, 1tbsp butter. sometimes I'll grate up a potato/yam and throw it in some more butter.
Lunch/Dinner: (some days 1 meal some days I'll split it). ~1lb meat with some vegetables (occasionally i'll eat some pasta or rice or potatoes)
Post workout: 1cup whole milk, 1 scoop whey
Snack: can of tuna, salad, another shake, coconut milk, nuts. something small, but I don't usually eat a snack
Total: 2000-2500 calories ~180g protein
Cheat days will be upwards of 4000 calories
Supplements: 3-5g omega 3, multi, whey, vitamin d, calcium (zinc/magnesium soon)
Eventually I want to be ~215lb at 10%bf. Food wise I'm on a budget so I find it hard to eat paleo all of the time, but I'm perfectly fine with eating only whole foods.
My main concerns are whether or not I'm eating enough, sometimes I'm tired and strength gains are slow. Input would be appreciated.
How do you guys keep on track with your fitness goals, do you keep a log, have a trainer etc.
I want to do some form of intense conditioning, but have NO idea where to start. ie. hill sprints, some form of circuit training (both to increase cardiovascular fitness and break my routine)
Suggestions to improve my lifting scheme? More volume, periodization, following a different program.