My “Give More Shits” Program

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

Training

 

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:

Day 1 – Upper Body Power

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

Day 2 – Lower Body Hypertrophy

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

Day 3 – Off

Day 4 – Back and Shoulder Hypertrophy

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

Day 5 – Lower Body Power

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

Day 6 – Chest and Arm Hypertrophy

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

Day 7 – Off

 

Training Notes:

  • When selecting my power exercises, the two I wanted to focus on are the conventional deadlift, and the barbell bench press. Seeing as I had a back injury for two months, and took off heavy pressing to give my shoulders a break, my main goal with these lifts is to just get back in the groove, and regain as much of the strength I lost as possible
  • *For my strength/power exercises, I’m using the following progression:
    • Week 1 – 3×5 @ 85% of 1-RM
    • Week 2 – 4×4 @ 85% of 1-RM
    • Week 3 – 4×3 @ 90% of 1-RM
    • Week 4 – 3×3 @ 92.5% of 1-RM
    • Week 5 – Start the progression over, but add 5-10 pounds to the previous weight used.
  • I kept the volume on the strength/power days lower due to the fact that my overall calories for the week put me in a deficit, so I wanted to be able to recover properly.

 

Nutrition

 

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:

  • The high-calorie day would coincide with my deadlift day, which is the most demanding training day for me. On this day I gave myself a limit of 4000 calories, knowing that most days I wouldn’t hit this, even without tracking. 
  • The bench press day would coincide with my moderate, or maintenance calorie day (about 2700 kcals). 
  • My low-calorie days (2200 kcals) would fall on the same days as my hypertrophy workouts, since these are less demanding. 
  • For the modified fast days, I will be fasting from when I wake in the morning until about 7-8 pm; followed by a small meal of almost pure protein and veggies, topping out at 800 calories. I also put these on my busiest days of the week to make fasting easier.
  • I figure my maintenance calories at around 2,700 kcals per day, or 18,900 per week. Following the one high, one moderate, three low, and two fast days per week approach, I’d end up eating around 14,900 calories per week, or a 4,000 calorie per week deficit.

Here’s how my macros shake out:

Spike Day – 4,000 kcals:

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.

Moderate Day – 2,700 kcals

Protein – 220g

Carbs – 300g

Fat – 70g

Low Days – 2,200 kcals

Protein – 220g

Carbs – 150g

Fat 80g

Modified Fast Days – Max 800 kcals

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: jorden@jordenpagelfitness.com

Happy shredding.

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