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No worries at all, so just for an insight of my own, because my program is a 4 day program, I tend to do push then lower A, then I’ll have an active rest day (do 30 mins cardio only, low impact (make sure steps are higher or bike) I only do cardio on rest days, other days steps only, then I’ll do pull, Lower B and the day after that I’ll do the arm day and then rest. Body recovers well, my arms are getting enough volume with the push, pull days and now the added arm day, and I’m enjoying it which helps a ton as well. But this works around my schedule, and goals but just to give you an insight of how I do it I hope it helps. 👍🏽 good luck and like Joe said you can add exercises if you wish. Just stay consistent and enjoy it that’s what matters most. I used to hate leg days but leg days are my favourite days now and more so my goals are to build my legs up more so it’s a win win whilst not letting other body parts lag 🙂
I am doing the anti flamingo and I love it, but I had the same problem with arms and I added an arm day to the week and it works great 💪🏽
Good question because I’m doing the anti flamingo and there is only one push day and one pull day. Is that enough volume for the week especially for upper body?
Hi Joe so I’m on the anti-flamingo, my 3 straight sets are 6-8 especially on back and leg press. But isn’t it best to do like you said with the first set on the low range, then 2nd set 8-12, then last set 15-20?
Thanks for the response Joe. 👍🏽
There is just certain exercises where I perform better when doing more reps and weight is not to heavy and feel it in other areas rather than target muscle, but this is I worry about building muscle (which is my main goal of course) I’ve watched majority of your videos and I have taken a lot on board, just when it comes down to it in the gym it’s a mine field lol if that makes sense when it comes to choosing weight for my goal rep range. Sometimes I pick a weight and I look at my log book from previous week and yeah although I do beat some exercises and progressively overload the muscle from my previous week, with a extra rep, set or weight, I still struggle to keep within the ranges prescribed on the program. (Warm up sets always throw me off) weather this is down to overthinking, not training hard enough, or over training because I do do alot of warm up sets especially on my first excercise, and then a couple for each exercise on the program (adding in drop sets etc. it’s frustrating because you think your ticking off boxes and doing everything your asked of you but still struggle get it right if that makes sense haha. Just keep grinding as they say eh. 😂💪🏽
Hi mate,
Heres what I’m eating atm.
30g protein with 30g egg white powder mixed with water in a shake long with 60g oats, banana and 20g peanut butter for breakfast.
Meal 2 is 250g (cooked weight) rice, 175g chicken, 75g greens, 1/2 apple
Meal 3 is the same as above but half the rice.
Pre-workout creatine, mixed with juice with a rice crispy square bar.
Post workout, 45g protein with 120g coco pops.
Meal 4 would be 185g turkey mince with pitta bread and side salad of spinach, cucumber and a bit of lettuce and light Mayo/Nando’s sauce
Meal 5 I would either have more oats, or protein, Greek yogurt, and peanut butter or dark chocolate.
Atm I’m hitting around 280g protein, 400g carbs and around 50-60g fats.
I tweak my meals as I go along after looking at myself and making logs of my weight etc and go off how my training is going.
The only supplements I take is multivitamin, fish oil, Vit D, Vit C and creatine.
I’m no progressional but I do like a simple life, and I wouldn’t say I’m in bad shape for my age, size, and for the lifestyle I have. Plus I like to keep things cheap and I prep every 3 days to save me time so I can just grab and go.
I know it looks simple but I enjoy what I eat and I don’t get board of it, I just see food as fuel and that’s it really, I never really get any cravings. It’s like working all your life for the car you want, you wouldn’t fuel it with crap, that’s how I see my body. It’s the never ending project for optimum health. Oh and I’m a cancer survivor as well living with one kidney, have 2 children and work over 50hrs a week.
Hope this helps. 👍🏽
Mate you should maybe try upping the calories. I’m the exact same weight (maybe lifestyle a little different but I’m eating 3200 a day and that’s maintaining and I’m still not gaining myself.
I’ve not heard Bryce response but I’m sure he’s told you his thoughts.
I used to be 61kg and I was eating around 2200 a day and I felt and looked dreadful, my goal is to get to around 70-75kg and I’ve been in a surplus now for around 10months. As I said my weight has stalled at 68kg and that’s on 3200 Cals a day/week average. Macros are P250g C400g F60g which I easily hit daily over 5-6 meals. Hope this helps.Mate you should maybe try upping the calories. I’m the exact same weight (maybe lifestyle a little different but I’m eating 3200 a day and that’s maintaining and I’m still not gaining myself.
I’ve not heard Bryce response but I’m sure he’s told you his thoughts.
I used to be 61kg and I was eating around 2200 a day and I felt and looked dreadful, my goal is to get to around 70-75kg and I’ve been in a surplus now for around 10months. As I said my weight has stalled at 68kg and that’s on 3200 Cals a day/week average. Macros are P250g C400g F60g which I easily hit daily over 5-6 meals. Hope this helps.Mate you should maybe try upping the calories. I’m the exact same weight (maybe lifestyle a little different but I’m eating 3200 a day and that’s maintaining and I’m still not gaining myself.
I’ve not heard Bryce response but I’m sure he’s told you his thoughts.
I used to be 61kg and I was eating around 2200 a day and I felt and looked dreadful, my goal is to get to around 70-75kg and I’ve been in a surplus now for around 10months. As I said my weight has stalled at 68kg and that’s on 3200 Cals a day/week average. Macros are P250g C400g F60g which I easily hit daily over 5-6 meals. Hope this helps.Nice one Joe, I’m very much OCD and trust me when I say OCD I’m very much regimented in most things I do including my job, life at home, cleaning, eating, habits etc, lol a good thing right 😂 no I’ve just had issues since a young age with things having to be right.
I like to schedule my weight training days (sun, mon, Tuesday, Wednesday rest, Thursday then Friday. On my off days I tend to make them active recovery days. That’s why I asked tbh. With my new program I’m gonna do it’s a 4 day split one , Antiflamingo so I’ll use that extra last day as a weak point day. Thank you once again Joe. And by the way it’s me Tom the guy that was unsure about the program split to follow, you did advise the bro split, but I’ve opted for this one because of a shoulder niggle I’ve had for some time now and this has been an issue as well which I didn’t mention on deciding which program to follow and I thought I’d give my legs more volume for 12 weeks, whilst trying to maintain some sort of strength up top. My goals are more upper body work but I can’t chance further injury so will see what 12 weeks brings now and go from there and stop overthinking shit! I had a word with myself, lol. Just curious with calories now tho do I keep them the same as I won’t be able to hit it totally hard on my upper days? It’s pissed me off tbh but got to think long term in terms of injury, would I just take it easy on my upper half for 3 months of risk further injury to which could put me out of training longer term for being so stubborn and not listening to my body. You must of had a lot of injuries in your time so hopefully you know how I feel in terms of hitting that brick wall and not progressing because of something holding me back. ?Thank you Joe. I was using dextrose with creatine before my workout but was having a decent carb intake before my training, so I stopped taking it and felt like I didn’t need it, I am hitting my protein goals each day but I think I’ll get some EAA’s on my next order, I knew I didn’t need BCAA’s but was unsure for the EAA’s 100%. Thanks once again for the response.
Hey Joe 👍🏽 thank you and very much to the point which I like. There is always so much information and mix information especially on social media and I have listened to most of your videos so I’ve probably system overloaded in the head to the point where I’ve just doubted myself a lot even tho I’m adhering to everything else.
I’ve always thought I had to train each body part twice a week, and trying to fit everything in around work and family life I’m just trying to find the right program for myself, I spoke to my mate in the gym the other day and he does the bro-split and he really enjoys it. He just smashes each body part each session to oppose 2-3 body parts per session which can be time consuming at the best of times so I kinda like the sound of the new bro split program which I think I will try as of today. I do keep logging and progressing with certain movements so answer to your question I am logging things I just haven’t found the program that I have stuck with or enjoyed, the longest program I stuck with was the Terrance program tbh, but as I said since mum passed away, I’ve been program hoping trying to make a program fit my schedule and just enjoyed. I think the new bro split one sounds good to me, 4 upper days, 1 lower day, I can focus on each body part, and I can progressively log my stuff and adhere to.I will get back to you in 3 months and hopefully will have some progress to share. Just hope tho it will be right for me as I’m used to doing like push/pull workouts mostly twice a week, so I hope my volume keeps up there because I’m training each body part only once a week.
Anyway thanks for getting back to me and much respect as always
Also I feel like the progress has hit a brick wall although still very consistent and still grinding, I have been in a bulk now since august and start weight was 61kg and I went to 74kg, weight stalled when I lost my mum, and previous coach left me in a bad place in terms of leaving me at around 5000 Cals and 6 meals, (now I eat 4-5meals! And macros are now P250g C350-400g F60g which I hit daily, but when it comes to management all that it plays mentally on me because I got a coach because I was obsessed with cal counting and was underweight. From someone with a previous fatloss journey losing over 140lbs I’m worried of gaining again to much. People say it’s not hard, but there is more to it than people think! So frustrating when you are ticking all the boxes and adhering to everything.
Thank you guys so here’s a breakdown of what I eat atm. I do tweak my meals as and when needed.
Meal1: 30g protein 30g egg white powder, banana (blended in a shake) with 2 crumpets and 20g peanut butter.
Meal 2: 175g chicken, 100g rice (dry weight), 100g broccoli, 1/2 apple.
Meal 3: same as meal 2 but with a extra 2 rice cakes and 20g dark chocolate 90% (pre workout
PWO meal: 45g protein 120g coco pops.
Meal 5: 185g turkey mince, 1 pitta bread and broccoli or salad.
Works out around 3000 Cals, P260g C400g F60g
I’m very consistent with my meals etc and always prepping, just when people say don’t over thing your nutrition, it’s hard not to.
Steps are around 10-15k a day, on the PPL 2.0 split. And current BW is 68kg. Goal is to be around 70-75 and weight is stalling atm.
Thank you Bryce. Yeah it wasn’t the answer I wanted as I’m always collecting data with my nutrition, weight, progress, digestion, log booking training, stress management, digestion, tweaking diet when I need to, my moods, my general feeling, but that being said, there is to much information and changes that can be done and only I can make those decisions but would help with the coach in that corner to guide me with the extra knowledge. That’s why I came on to this app lol. I’ve made huge progress over the years and I’m still learning but I know my “why” and I’ll continue to work towards my goals as ever even if I can’t find the answers that I need right now! Im sure one day things will fit into place with how consistent I am anyway. Thanks
