I have had a couple people ask me what I do for training & eating. So here it is:
I train 6 days a week for about 1 1/2 to 2 hours. That includes my warm up & cool down. I break my routine into 2 – 3 day sessions. Legs & core, chest & back, arms. I have found this works the best for me personally in strength gain. I train these segments twice a week. I rotate my weeks as such: 4 sets of 20 reps, 4 sets of 10 reps, 4 sets of 5 reps, pyramid with burn outs, body weight.
The reason I do this is that in order for your muscles to reach maximum strength capacity, they need oxygen, they need to restore the “energy” required to create muscle contractions. High reps help grow your muscle endurance allowing you to get more out of your work outs. Allows you to lift heavier, longer. If you are one of the people who loves the science behind it. You can easily google it and learn all about how the chemicals works. With that said, HIGHER reps is where I ALWAYS start when getting back into lifting. ALWAYS.
I eat a 40/40/20 diet. Your caloric intake will be different than mine. Those are the macro ratios I use though. 40% of my meal is carb, 40% protein, 20% fat. Carbs include your fruits & veggies, oatmeal, quinoa, brown rice, black beans, & yams. I get my fat from most of the things i eat & olive oil, avocados, some nuts. I eat white proteins: eggs, chicken, turkey & fish. I try to eat every 2-3 hours and 300-500 calorie meals.
Hope that helps with the general. Best wishes on everyone’s new years resolutions for FITNESS & HEALTH.
TRUE Ride, Strength Coordinator
TRX, Stages, & Mossa Certified, NASM CPT