Thank you for such a prompt reply Scott, most appreciated! I will definitely have a look at your PPL routine on here. I use to follow this style of training in the past and was always a preferred one.
In relation to diet; I have experimented with many types and variations over the years. I seem to have the following irritating scenarios always popping up:
- Drop calories below 1800 and while weight does come off, strength and endurance is dramtically reduced and has negative effect on workouts.
- Take calories above 2400 and size does ever so slightly increase after a few months but not to a noticeable point. However, complete loss of all definition is noticed (fat gain)
- Keep calories at 2000 range and everything just stays the same
I averaged out at 175lbs over the least few years. Dropping to 171lbs on a cut to getting to 182lbs on a bulk (albeit with a blobby strongman look as opposed to muscle defined).
My diet has always been the same, subtracting carbs and fats as needed. Example...
Morning
Protein shake
Bowl of oatmeal
Half glass of pure fruit smoothie/juice
Mid-Morning
Protein Shake
(if heavy bulking for powerlifting, this would be replaced with a mass gainer shaker)
Lunch
Chicken Breast
2 Cups of Brocolli
(1 x Cup of Brown Rice added if standard bulking)
Afternoon
Homemade Protein Bar (mix of steel cut oats, protein powder and honey)
Evening
Chicken Breast or Fish Fillet (salmon, trout, cod)
2 Cups of Green Vegetables
(1 x Sweet Potato added if standard bulking)
Before Bed
1 Cup of Cottage Cheese or Greek Yoghurt
Fluids during the day only conist of water and coffee with milk.