re: PuttaDaForkDown v2.0

quote:

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Since I've started working out 5-6 days a week. I feel like i'm constantly hungry and never get full. Is there any correlation between lifting that often and hunger or is it all in my head.

Mon: Chest/tri
Tues: Back/bi
Wed: Abs/calves
Thurs: Shoulders
Fri: Arms
Saturday: Legs

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Are you cutting or bulking? If you are cutting, spend no more than 3 days a week in the gym, max. You need to give your body time to rest, its when you are resting when your body does the processes necessary to lose weight. You are lifting way too much, which means your body is always hungry because you are not giving it enough time to recover.

Whenever you lift, you need to eat no lower than maintenance that day. Never eat at a calorie deficit on lift days. All your deficits need to be done on non-lifting days.

This is why keto is good if you just want to lose weight, but if you are lifting and want to maintain muscle mass when cutting, its not ideal since eating at maintenance on just protein/fat is not efficient.

Here was my cutting routine:

-3500 caloric deficit per week
-3 lifting days per week, ate at maintenance
-4 rest days per week, ate at -875 caloric deficit

Workout Day 1:
-Deadlift, RPT style, 2 sets of 4-6
-Overhead Press, RPT style, 2 sets of 6-8
-Weighted Chins, 4 sets, 1 of each: Wide Grip Overhand, Neutral Grip, Wide Grip Underhand, Close Grip Underhand. RPT style, 2 sets of 4-6
-Chest Supported Rows, RPT style, 2 sets of 6-8
-Close Grip Chins, Unweighted, 1 set, 8-10 reps

Workout Day 2:
-Bench, RPT style, 2 sets of 6-8
-Incline DB Bench, 2 Straight Sets of 6-8
-Barbell Curls, RPT style, 2 sets of 6-8
-Tricep Extensions, 2 Straight Sets of 10

Workout Day 3:
-Squats, RPT Style, 2 sets of 6-8
-Leg Extensions, 2 Straight Sets of 10
-Leg Curls, 2 Straight Sets of 10
-Calves, 1 set of 16
-Cable Crunches, 1 set of 8-10

That's it. It worked great and I was able to either maintain muscle and increase some lifts.

RPT style lifts are basically do as much weight as possible where you can hit 6-8 reps. If you hit 7 reps, increase weight by 5 pounds the next time. For the next set, drop the weight by 10% and go to failure. It's about the intensity and heaviness over volume, which is ideal for cutting. Don't be the clown I see in the gym every time I go who does like 12 sets of whatever lift he is doing.

Weighted Chins, Squats and Deadlifts are the best lifts you can do for your body.