Over the last several months my training and nutrition regimen have been shit. Between the holidays, personal issues, bouts of depression, a back injury, and just general laziness; I’ve allowed myself to put on about 15-20 pounds since October.
Now, I don’t use those things as excuses – there’s been a lot going on – I allowed those things to get in the way of my fitness.
It could have been a lot worse. Thankfully, years of experience in the gym and counting macros helped me quell the damage of not training hard, eating like crap half the week, and generally giving less shits than I should have the last six months.
However, more shits need to be given. And that started this week with a new program, and a new approach. So, not only am I writing this for accountabilities sake, but also giving you an inside look at how I program for myself.
Let’s take a look at what I’m dubbing my “Give More Shits” fitness program
When deciding how I wanted to structure my training program, I took two things into account:
First, I love being in the gym, so the more training days I can have the better.
Second, I tend to favor more powerlifting or bodybuilding style programs, even for fat loss. My best results having always come from utilizing powerlifting-type protocols like 5×5, 5/3/1, Reverse Pyramid Training, etc. However, I also enjoy higher rep, pump work, so I decided to combine the two styles utilizing Layne Norton’s PHAT routine as my template.
For those unfamiliar with this routine, it’s a five-day powerlifting/hypertrophy hybrid program with two strength/power days, and three hypertrophy days.
Here’s a complete rundown of my training program:
A1) Strength Pendlay Row*
B1) Weighted Pull-Ups 2×6-10
B2) Inverted Rows 2×6-10
C1) Strength Barbell Bench Press*
D1) Weighted Dips 2×6-10
E1) Seated Dumbbell Shoulder Press 3×6-10
F1) Barbell Curls 2×6-10
F2) Barbell Skullcrusher 2×6-10
A1) Speed Deadlifts 6×3 @ 60% of 1-RM
B1) Dumbbell Bulgarian Split Squats 3×8-12
C1) Leg press 3×12-15
C2) Dumbbell Romanian Deadlift 3×8-12
D1) Landmine Single Leg Deadlift 3×12-15
A1) Speed Pendlay Row 6×3 @ 60% of 1-RM
B1) Incline Dumbbell Rows 3×8-12
B2) Barbell Upright Row 3×12-15
C1) Seated Cable Row 3×8-12
C2) Seated Dumbbell Shoulder Press 3×8-12
D1) One-Arm Barbell Shrug 2×15-20
D2) Face Pull 2×12-20
A1) Leg Extension 2×6-10
A2) Leg Curl 2×6-10
B1) Strenth Barbell Deadlift*
C1) Barbell Front Squat 2×6-10
D1) Goblet Squat 3×5-8
A1) Speed Barbell Bench Press 6×3 @ 60% of 1-RM
B1) Incline Dumbbell Bench Press 3×8-12
C1) Barbell Floor Press 2×12-15
C2) Seated Fly 2×15-20
D1) Cross Body Hammer Curl 3×8-12
D2) Tricep Cable Pushdown 3×8-12
E1) Kettlebell Bicep Curl 3×12-15
E2) Overhead Tricep Extension 3×12-15
For nutrition, I decided to take a more advanced approach, where I would have one high-calorie day (above maintenance), one moderate-calorie day (at maintenance), three low-calorie days (500 calories below maintenance), and two modified fast days (less than 800 calories). I credit Aadam Ali with turning me on to this approach. Here’s how it shakes out:
Here’s how my macros shake out:
Not counting, just eating what foods I want. In my experience, I really have to try to get in 4,000 calories in a day.
Protein – 220g
Carbs – 300g
Fat – 70g
Protein – 220g
Carbs – 150g
Fast from waking until 7-8pm, followed by a protein/veggie meal.
That’s the program I’ll be following for the next few months. Off to a pretty good start as I’m down about five pounds the first week; although that’s likely 2-3 pounds water after being on vacation the week prior.
Again, mainly posting for accountability. I’ll be posting a short update each week or so for additional accountability.
And if you find the above program intriguing, or want to talk more about putting together your own “Give More Shits” program, email me directly: firstname.lastname@example.org
You know what to do...