Compound lifts split

[Twinturbo]

And tell me what days you'll lift, what days you box, what you do every day.

Awesome. To reiterate:

•Goal: Currently 6’3” 230lbs about 20% bf, eating 2400cals/day and my goal is to get down to 210ish-lbs while maintaining as much muscle as possible.

•Lifts id like to focus on: pull ups, squat, deadlift, military press, bench press, dips, rows,

•Yes you can include bis, tris, abs, qbs lateral delts for when i have time.

Work: I own an operate a Moving company. I use my body all day every day. Includes lifting heavy furniture, twisting objects in the air while holding it steady, lots of back and forth running, walking, holding, carrying boxes, pianos, gun safes, lots of up and down stairs. Etc

Boxing/mma: I currently train boxing/mma on friday nights only which is a sparring class. I go up against well known ufc/pfl fighters, black belt jiu jitsu guys often so i get beat up regularly. Im usually used as their punching bag because of my size and resilience so recovery is a big deal for me.


Frequency: I can lift realistically 3-4 times a week if time allows for it after operating my business which is usually around 5-8pm.


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[CJ]

Awesome. To reiterate:

•Goal: Currently 6’3” 230lbs about 20% bf, eating 2400cals/day and my goal is to get down to 210ish-lbs while maintaining as much muscle as possible.

Very realistic goal

•Lifts id like to focus on: pull ups, squat, deadlift, military press, bench press, dips, rows,

•Yes you can include bis, tris, abs, qbs lateral delts for when i have time.

Got it

Work: I own an operate a Moving company. I use my body all day every day. Includes lifting heavy furniture, twisting objects in the air while holding it steady, lots of back and forth running, walking, holding, carrying boxes, pianos, gun safes, lots of up and down stairs. Etc

That's very labor intensive work. Are you sure that 2400 cals isn't too low, considering your work, lifting, and MMA? How long have you been at that calorie level? How's it worked out, energy wise and weight wise? What's your macro split?

Boxing/mma: I currently train boxing/mma on friday nights only which is a sparring class. I go up against well known ufc/pfl fighters, black belt jiu jitsu guys often so i get beat up regularly. Im usually used as their punching bag because of my size and resilience so recovery is a big deal for me.

Yes, recovery is a big factor for you, considering your job, MMA, and being in a calorie deficit. Lower reps when lifting is the better choice for you, as higher reps add fatigue.

Frequency: I can lift realistically 3-4 times a week if time allows for it after operating my business which is usually around 5-8pm.

Is this Mon through Thursday that you have available for the gym, since Friday is MMA?

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[Twinturbo]

Very realistic goal

Got it

That's very labor intensive work. Are you sure that 2400 cals isn't too low, considering your work, lifting, and MMA? How long have you been at that calorie level? How's it worked out, energy wise and weight wise? What's your macro split?

Yes, recovery is a big factor for you, considering your job, MMA, and being in a calorie deficit. Lower reps when lifting is the better choice for you, as higher reps add fatigue.

Is this Mon through Thursday that you have available for the gym, since Friday is MMA?

So far, my calorie intake has been tolerable since I started this diet 3.5 weeks ago. I feel fine overall, though I get a little hungry at night—usually craving carbs like sweet potato fries, which I find hard to resist!

I've tried many diets over the years, and I'm giving this one another shot because it worked well for me a long time ago. My daily intake is around 2,400 calories, typically breaking down into a 40:40:20 ratio for macros.

Here's what my meals mainly consist of:

**Protein:**
- Lean steak (top round or sirloin)
- Scrambled eggs (sometimes with added egg whites)
- Skinless chicken breast
- Muscle Milk or other protein shakes
- Built Bars or Barbells protein bars (both are delicious)
- Oikos Triple Zero yogurt
- Rotisserie chicken meat (no skin)

**Carbs:**
- Yellow rice with mixed veggies
- Air-fried sweet potato fries (my absolute favorite)
- Protein bars (which also have carbs)
- String beans
- Spinach

**Fats:** Mostly from the foods I've already mentioned, plus a bit of avocado spray when cooking, and occasionally a tiny bit of grass-fed butter.

**Condiments:** Worcestershire sauce and sugar-free ketchup.

I take a multivitamin and fish oil pills daily.

Oddly enough, I’ve only lost about two pounds so far supposedly via the scale in the morning fresh out of bed, but my physique is definitely changing. My arms and torso are smaller, tighter, and more defined. I still have that stubborn little muffin top, but I know from experience it won't go away until I hit around 220 pounds or less, so I'm staying patient.

My strength is still doing well. Like i said im noticeably smaller and tighter but i can still throw up 315-335 on bench for a few reps and i just squatted 405x5 on the hack squat machine for the first time since ive done it last year so id say that pretty good for me.


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[Twinturbo]

Very realistic goal

Got it

That's very labor intensive work. Are you sure that 2400 cals isn't too low, considering your work, lifting, and MMA? How long have you been at that calorie level? How's it worked out, energy wise and weight wise? What's your macro split?

Yes, recovery is a big factor for you, considering your job, MMA, and being in a calorie deficit. Lower reps when lifting is the better choice for you, as higher reps add fatigue.

Is this Mon through Thursday that you have available for the gym, since Friday is MMA?

Oh and Monday - Thursday and saturday sunday. I dont party anymore. Weekends are used to hang with close friends or focus on work. So only friday is very prioritized for MMA


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[CJ]

So far, my calorie intake has been tolerable since I started this diet 3.5 weeks ago. I feel fine overall, though I get a little hungry at night—usually craving carbs like sweet potato fries, which I find hard to resist!

I've tried many diets over the years, and I'm giving this one another shot because it worked well for me a long time ago. My daily intake is around 2,400 calories, typically breaking down into a 40:40:20 ratio for macros.

Here's what my meals mainly consist of:

**Protein:**
- Lean steak (top round or sirloin)
- Scrambled eggs (sometimes with added egg whites)
- Skinless chicken breast
- Muscle Milk or other protein shakes
- Built Bars or Barbells protein bars (both are delicious)
- Oikos Triple Zero yogurt
- Rotisserie chicken meat (no skin)

**Carbs:**
- Yellow rice with mixed veggies
- Air-fried sweet potato fries (my absolute favorite)
- Protein bars (which also have carbs)
- String beans
- Spinach

**Fats:** Mostly from the foods I've already mentioned, plus a bit of avocado spray when cooking, and occasionally a tiny bit of grass-fed butter.

**Condiments:** Worcestershire sauce and sugar-free ketchup.

I take a multivitamin and fish oil pills daily.

Oddly enough, I’ve only lost about two pounds so far supposedly via the scale in the morning fresh out of bed, but my physique is definitely changing. My arms and torso are smaller, tighter, and more defined. I still have that stubborn little muffin top, but I know from experience it won't go away until I hit around 220 pounds or less, so I'm staying patient.

My strength is still doing well. Like i said im noticeably smaller and tighter but i can still throw up 315-335 on bench for a few reps and i just squatted 405x5 on the hack squat machine for the first time since ive done it last year so id say that pretty good for me.


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Whenever weight loss stalls, and you have lots of hunger, try a high carb refeed day. Make it quality carb sources though, like the yellow rice and sweet potatoes. Seriously, try to eat 4000 calories that day, via an extra 400 grams carbs.

The scale will jump, but it's NOT fat gain, it's filling up your glycogen stores. It's fuel for workouts, not fat.

This should keep your metabolism firing, and prolong the fat loss phase.

 

[CJ]

Oh and Monday - Thursday and saturday sunday. I dont party anymore. Weekends are used to hang with close friends or focus on work. So only friday is very prioritized for MMA


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Base Plan:

Monday:
Squats, 3x5-8
Rows, 3x5-8
Bench, 3x5-8
*fresh off of 2 rest days, you'll have the energy for the big boy lifts

Tuesday:
Rest

Wednesday:
DLs, work up to a heavy 3-5 reps
Pullups, 3 max rep sets
Overhead Press, 3x6-10
*pullups after DLs so as not to add any extra spinal loading.

Thursday:
Leg Exts and/or Leg Curls, 3x8-15
Chest Supported Row(upper/mid back focus), 3x8-12
Dips, 3x8-12
*this lighter day is to give your lower back/spine some rest. Between your job and the earlier workouts, your back is fatigued. Still getting volume and stimulus in without loading your spine.

Friday:
MMA

Sat + Sun:
Rest

*Sprinkle in bis/tris/laterals/abs as you see fit, or skip them. Your call.


I have you using lower reps to keep fatigue down, and mechanical tension high. Take all compound lift sets to within 1 rep to failure, unless otherwise specified. Accessory/isolation lifts can be taken to failure.


If you ever implement a high carb day, make it Wednesday, so you're fueled up for Wed, Thurs, and Friday. Gatorade at work is a solid drink choice, too.

 

[Twinturbo]

Base Plan:

Monday:
Squats, 3x5-8
Rows, 3x5-8
Bench, 3x5-8
*fresh off of 2 rest days, you'll have the energy for the big boy lifts

Tuesday:
Rest

Wednesday:
DLs, work up to a heavy 3-5 reps
Pullups, 3 max rep sets
Overhead Press, 3x6-10
*pullups after DLs so as not to add any extra spinal loading.

Thursday:
Leg Exts and/or Leg Curls, 3x8-15
Chest Supported Row(upper/mid back focus), 3x8-12
Dips, 3x8-12
*this lighter day is to give your lower back/spine some rest. Between your job and the earlier workouts, your back is fatigued. Still getting volume and stimulus in without loading your spine.

Friday:
MMA

Sat + Sun:
Rest

*Sprinkle in bis/tris/laterals/abs as you see fit, or skip them. Your call.


I have you using lower reps to keep fatigue down, and mechanical tension high. Take all compound lift sets to within 1 rep to failure, unless otherwise specified. Accessory/isolation lifts can be taken to failure.


If you ever implement a high carb day, make it Wednesday, so you're fueled up for Wed, Thurs, and Friday. Gatorade at work is a solid drink choice, too.

You are here by crowned the fuckin man!
Thank you. Writing this up in my app and ill start crushing it !


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[CJ]

You are here by crowned the fuckin man!
Thank you. Writing this up in my app and ill start crushing it !


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If something doesn't work for you, let me know. Nothing is etched in stone.

 

[CohibaRobusto]

You are here by crowned the fuckin man!
Thank you. Writing this up in my app and ill start crushing it !


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You got a routine from the best routine writer here bro. Pay it forward one day.

 

[Twinturbo]

If something doesn't work for you, let me know. Nothing is etched in stone.

What do you recommend for abs workouts?


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[TODAY]

What do you recommend for abs workouts?


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I probably wouldn't bother. You're already gonna be testing the limits of your recovery abilities. Adding in unnecessary ab volume would almost certainly be a net negative.

 

[CJ]

What do you recommend for abs workouts?


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I probably wouldn't bother. You're already gonna be testing the limits of your recovery abilities. Adding in unnecessary ab volume would almost certainly be a net negative.

Agree with the above.

You're getting core musculature stimulus between your compound lifts and sparring, and remember what your goal is.

Avoid the temptation to keep adding stuff.

By far the best way to see your abs is to drop bodyfat.

 

[Twinturbo]

Agree with the above.

You're getting core musculature stimulus between your compound lifts and sparring, and remember what your goal is.

Avoid the temptation to keep adding stuff.

By far the best way to see your abs is to drop bodyfat.

Fine, Ok…



…i just like abusing myself

Ill do my best to not add anything


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[CJ]

Fine, Ok…



…i just like abusing myself

Ill do my best to not add anything


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It's a struggle, but the smart people say that the data shows that you can maintain on 3 hard sets done once per week, or even a single hard set done 3 times per week.

 

[Twinturbo]

It's a struggle, but the smart people say that the data shows that you can maintain on 3 hard sets done once per week, or even a single hard set done 3 times per week.

I understand.

This is an example of what i eat every day.
Sometimes it varies with protein bars and stuff but this is basically it. Comments?

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[CJ]

I understand.

This is an example of what i eat every day.
Sometimes it varies with protein bars and stuff but this is basically it. Comments?

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I don't hate it, but I'd consider dropping some fat and replacing those calories with carbohydrates, for workout energy and recovery.

If you swapped the packaged sweet potatoe fries for real sweet potatoes, and dropped the cheese, you drop 25g of fat, which is 225 Cals, so you can add in an extra 55 grams of carbs. I'd do it by extra sweet potatoes, for the fiber.

Just a thought.

 

[Twinturbo]

I don't hate it, but I'd consider dropping some fat and replacing those calories with carbohydrates, for workout energy and recovery.

If you swapped the packaged sweet potatoe fries for real sweet potatoes, and dropped the cheese, you drop 25g of fat, which is 225 Cals, so you can add in an extra 55 grams of carbs. I'd do it by extra sweet potatoes, for the fiber.

Just a thought.

Got it.
Adjusted a few things for tomorrow. Lower fat, higher carbs. Wednesday i plan to eat the excess carbs like you suggested as well.

Lmk if i can send you a few coffee bucks or something


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[CJ]

Got it.
Adjusted a few things for tomorrow. Lower fat, higher carbs. Wednesday i plan to eat the excess carbs like you suggested as well.

Lmk if i can send you a few coffee bucks or something


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Let me know how it works out. You're a very active individual, don't be afraid of carbohydrates.

 

[Send0]

I understand.

This is an example of what i eat every day.
Sometimes it varies with protein bars and stuff but this is basically it. Comments?

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What app is this?

 

[Twinturbo]

What app is this?

Fat Secret (terrible name for an app imo) but its wayyy easier to use than myfitness pal in my opinion.


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