On top of the supplements suggested in the Intermediate Plan (multivitamins, fish oils (omega 3 6 9), & whey protein) you can look into adding creatine and BCAAs to your stack. BCAAs will be extremely useful if you are working out first thing in the morning, or any other time where you are in a fasted state. Again, you should opt out of getting a pre-workout, stick to using creatine, BCAAs, and caffeine for when you need that extra push. There is also nothing like some good music to get you pumped and in the mood.
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It is time to start tracking your calories! I use a combination of My Fitness Pal and old school pen & paper. Calculate your BMR and adjust according to your goals, if you are looking to maintain use the number as is, if you are looking to bulk or cut add/subtract an additional 300-500 calories. When deciding your macro splits the most common ratio is 40% Protein – 40% Carbs – 20% Fats. I have found that 50C – 25P – 25F works best for me (making sure protein is always at least .7 g/lb), so try out different numbers and see what works for you. Keep in mind a single carb or protein contains 4 calories while a fat contains 9 calories.
You might hear a lot about cheat days, everyone needs a day off/treat. However if you are cutting at 500 calories for 6 days of the week, you are in a 3,000 calories deficit for that week. On the seventh day, your ‘cheat’ day, you consume an additional 2,000 calories, which might seem like a lot but once you start tracking you will realize how easy it is, you are ending your week only in a 1,000 calorie deficit. Was it really worth it? A cheat day should be closer to eating at maintenance than eating in a surplus. To put things into perspective 1 pound requires a deficit of roughly 3,500 calories. And of course don’t forget your daily 2L of water.
|Chest||Dumbbell Incline Bench Press||4||12||60 sec|
|Chest||Barbell Bench Press||4||8||60 sec|
|Chest||Dumbbell Fly||3||15||60 sec|
|Shoulders||Dumbbell Standing Shoulder Press||4||8||60 sec|
|Shoulders||Dumbbell Power Partials||3||12||60 sec|
|Triceps||Dumbbell Close Grip Press||4||12||60 sec|
|Triceps||EZ Bar Tricep Extension||4||12||60 sec|
|Obliques||Decline Bench Weighted Twist||4||15||60 sec|
|Lats||Pull Ups||3||12||60 sec|
|Lower Back||Barbell Deadlift||4||8||60 sec|
|Middle Back||Bent Over Row||4||8||60 sec|
|Lats||Wide Grip Pulldown||4||12||60 sec|
|Lats||Cable Straight Arm Push Down||3||12||60 sec|
|Traps||Weight Plate Shrugs||3||15||60 sec|
|Biceps||Dumbbell Alternate Hammer Curl||4||12||60 sec|
|Biceps||EZ Bar Close Grip Preacher Curl||4||12||60 sec|
|Abs||Weighted Hanging Knee Raise||3||15||60 sec|
|Abs||Seated Leg Pull In||3||30||60 sec|
|Quads||Barbell Squat||4||8||60 sec|
|Quads||Dumbbell Lunges||3||12||60 sec|
|Quads||Leg Press||4||8||60 sec|
|Hamstrings||Seated Leg Curl||4||12||60 sec|
|Quads||Leg Extensions||3||20||60 sec|
|Calves||Standing Calf Raise||3||15||60 sec|
|Abductors||Thigh Abductor||2||15||60 sec|
|Adductors||Thigh Adductor||2||15||60 sec|