Hello All,
Thought I'd give you some insight on my split/diet/supps. Looking forward to getting into project stak. I'm guessing it'll help me achieve some good results.
Diet;
Basically 1.5gs of protein per pound of weight. .5-1gs of fat per pound of weight. Carbs minimal at best except for post workout where I will be consuming the majority of my daily carbs (50-60gs). Gallon of water a day and green tea. I'll be adding in one cheat meal a week. Pretty vanilla stuff. Not looking to reinvent the wheel. If I can pull it from the ground or kill it, then I'll eat it.
May add in some cleansing stuff here... Kale/Spirulina/Cabbage/etc.... May add some juices, but want to be very careful here so not to add in a lot of unnecessary sugar.
Split;
I believe in working out everyday or at least 6 days of the week. As long as groups are split by 48hrs, I think you're in the clear. Each split will revolve around compound lifts. Leg day = Squats/Presses. Back = BB rows/weighted pullups/Deads. Chest = BB press/weighted dips. Shoulders = Seated overhead press BB/DB. Full body means olympic lifts/circuits (Rows to press to squat for example... ya it sucks).
Cardio... Well, I'm up in the air on the effectiveness of cardio. I may just do 10-15 of HIIT after each workout. If I'm not leaning out properly, I may add in fasted cardio and/or post workout.
Monday; Legs/Core
Tuesday; Back/Biceps
Wednesday; Chest/Triceps
Thursday; Shoulders/Calves/Core
Friday; Quads/Arms
Saturday; Full body
Sunday; Repeat cycle or focus on core/cardio/lagging body parts
Supplements;
Uh-oh......
Multi-V
Omega 3
CLA
D-Aspartic Acid
Zinc
Magnesium
Kelp
Yohimbine hcl
Glutamine
BCAAs
Whey
L-Carnitine
Green Tea supp
Creatine
Pre-workout supp
Stats;
Me- 6 feet even, 200 pounds, 14% BF, 28 years old
1RM no spot - Deads; 405, Squat; 385, Bench; 315, Row; unknown, but guessing around 280