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<blockquote data-quote="JCUSN" data-source="post: 96029" data-attributes="member: 14886"><p>I’ve been here for help through my TRT journey, and I’d say it’s my time to give back in my area of expertise...fitness and nutrition.</p><p></p><p>Overall, good job on even having a set fitness routine. Committing to one is the hardest part of all. My recommendation to you would be to switch up the “muscle groups” you’re working each time. I prefer a three day split like this:</p><p></p><p>Day 1: chest and back</p><p>Day 2: legs and shoulders</p><p>Day 3: biceps and triceps</p><p>Day 4: rest</p><p>Day 5: chest and back (second variation)</p><p>Day 6: legs/shoulders (second variation)</p><p>Day 7: bis/tris (second variation)</p><p>*second variation means it’s a new set of exercises even though it’s the same muscle groups</p><p></p><p>Are you wanting to bulk up? Cut down? That will dictate the sets/reps of the above routine, and most importantly, your diet. Diet is critical here. There is no out-training a bad diet. I can help you out with that with more info on your goals. Any idea on your body fat percentage? Height?</p><p></p><p>Regarding squats and deadlifts, I can’t stress how important these lifts are. I realize you have an injury holding you back, and I’d never recommend going against doctor’s orders, but if you’re capable of doing these lifts with very lightweight, you should do them. Variations are still beneficial, such as front squat/kettlebell squat/sumo deadlift/hexbar deadlift/etc. There are many variations, and these lifts will slap muscle all over your body and really tax your body in a positive way.</p><p></p><p>I’ll probbalt get a ton of pushback on this, but I do not recommend preworkouts. Unless you’re an elite athlete who has reached max potential and need that little push over the edge, the “results” the average person gets from a preworkout will be negligable for the price paid. I drink a cup of black coffee and 20oz of water to start my workouts. That’s it. I’d personally drop the preworkout, and focus efforts and money in more rewarding areas like diet, a proper routine, proper form lifts, and leaving your all on the gym floor.</p><p></p><p>Also, continue to supplement protein on rest days. And casein protein has been shown to be more anabolic than any form of whey protein, but it is also more expensive. Syntha-6 Edge is a “protein blend” that meets a decent price point while providing casein and whey proteins. Pure micellar casein would be best. As for me though, I have entirely removed whey protein and all protein supps from my diet, and eat only real food for my protein sources.</p></blockquote><p></p>
[QUOTE="JCUSN, post: 96029, member: 14886"] I’ve been here for help through my TRT journey, and I’d say it’s my time to give back in my area of expertise...fitness and nutrition. Overall, good job on even having a set fitness routine. Committing to one is the hardest part of all. My recommendation to you would be to switch up the “muscle groups” you’re working each time. I prefer a three day split like this: Day 1: chest and back Day 2: legs and shoulders Day 3: biceps and triceps Day 4: rest Day 5: chest and back (second variation) Day 6: legs/shoulders (second variation) Day 7: bis/tris (second variation) *second variation means it’s a new set of exercises even though it’s the same muscle groups Are you wanting to bulk up? Cut down? That will dictate the sets/reps of the above routine, and most importantly, your diet. Diet is critical here. There is no out-training a bad diet. I can help you out with that with more info on your goals. Any idea on your body fat percentage? Height? Regarding squats and deadlifts, I can’t stress how important these lifts are. I realize you have an injury holding you back, and I’d never recommend going against doctor’s orders, but if you’re capable of doing these lifts with very lightweight, you should do them. Variations are still beneficial, such as front squat/kettlebell squat/sumo deadlift/hexbar deadlift/etc. There are many variations, and these lifts will slap muscle all over your body and really tax your body in a positive way. I’ll probbalt get a ton of pushback on this, but I do not recommend preworkouts. Unless you’re an elite athlete who has reached max potential and need that little push over the edge, the “results” the average person gets from a preworkout will be negligable for the price paid. I drink a cup of black coffee and 20oz of water to start my workouts. That’s it. I’d personally drop the preworkout, and focus efforts and money in more rewarding areas like diet, a proper routine, proper form lifts, and leaving your all on the gym floor. Also, continue to supplement protein on rest days. And casein protein has been shown to be more anabolic than any form of whey protein, but it is also more expensive. Syntha-6 Edge is a “protein blend” that meets a decent price point while providing casein and whey proteins. Pure micellar casein would be best. As for me though, I have entirely removed whey protein and all protein supps from my diet, and eat only real food for my protein sources. [/QUOTE]
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