For the last week I have been following Zyzz's routine however after several recommendations from friends (who gym) and forum members (thanks to KJSpencer and RW2) I have decided to switch my routine a 5 day split - isolation exercise based routine to a 4 day split - compound exercise based routine that is based off of the popular Starting Strength routine (which I have been told is more suited to beginners than 5 day splits with focus on isolation exercises).
This is week 2 progress picture (following isolation 5 day split routine with disorganized diet - I hope to see greater gains next week with this week's changes in routine and diet):
[My body in week 2 -129 lbs]
The new routine I am following is called Starting Aesthetics, the workout is illustrated through a picture that has spread around forums and /fit/ section of 4chan -
As shown in the picture the routine is as follows:
Monday -
Barbell bench press
Squat
Dips (weighted when able)
Tuesday -
Pull ups (weighted when able)
Pendlay rows
Leg curls
Thursday -
Military / overhead press
Squat
Dumbell bench press
Saturday -
Deadlift
Dumbell rows
Chinups (weighted when able)
The routine includes the essential compound exercises, therefore I believe it shall be an effective workout, although if anyone disagrees with this please let me know as the advice is welcome.
Diet:
This week I have also mapped out a solid diet (last week my diet was disorganized and I was not taking more than 1 weight gainer shake a day) based on many templates I have found throughout forums. My hope is that the diet will allow me to put on quality muscle without raising my body fat percentage.
Daily Diet -
Breakfast (9-12) - Fat free Greek yoghurt and nuts/fruit + Weight gainer or Whey protein shake.
Snack - (1-2) - Fresh fruit, tomatoes/cucumber/carrots and a cup of green tea
Lunch - (3-4) (Protein) Lean Meat, eggs, poultry or fish (Chicken, tuna, salmon, sardines, steak) + salad
(or veggies)
Snack - (5-6) - Whole meal pitta bread with some meat (chicken or ham slices) and a cup of green tea
[Gym or if rest day cardio and abs]
Dinner - (6-8) Meat - Lean Beef, chicken (chicken is always lean!) etc with whole wheat/whole grain pasta and vegetables + Weight gainer or Whey protein shake.
In addition, this week I have begun the loading phase of Creatine (15g a day) which I am taking with grape juice.
I enjoyed the zyzz routine and it definitely burnt the muscles, because of this I hope that after 8 weeks or so of Starting aesthetics compound routine (when my muscles are better prepared) that I will go back onto his routine.
Cheers.
P.S - today a friend of mine stated how skinny I was looking...motivation = OVER 9000
P.S - today a friend of mine stated how skinny I was looking...motivation = OVER 9000
Is your body making the most of all the protein you’re consuming?
ReplyDeleteLet’s face it: No protein, no growth.
And we’ve all been bombarded with the latest trends in protein powders, weight gainers, lean gainers, combined protein, plant protein, whey, and egg etc……and the list goes on and on.
But one of the harsh realities I’ve learned from peak performance expert Wade Lightheart is this:
Most of the protein individuals consume ends up in one of two places.
One is your toilet bowl.
And the second place is in a nice layer of sludge somewhere in your digestive tract.
And that all adds up to one GIANT-SIZED WASTE OF MONEY AND EFFORT from all the food you’re eating — especially if you’re taking protein supplements.
You’re absorbing and using only a tiny fraction of the nutrients you’re taking in.
Enzymes digest your food, stimulate your brain, provide cellular energy, and repair all the cells, tissues and organs of your body.
Enzymes are the sparks that make everything happen.
AND HERE’S THE BAD NEWS: Our bodies have a LIMITED enzyme-producing capacity, which naturally declines as we age. (In fact, most individuals have only 30 percent of their enzyme potential by the time they are 40 years old!).
Your body naturally produces over 3,000 different types of enzymes, yet our ONLY external source of enzymes comes from THE FOOD WE EAT.
Digestive enzymes are found naturally in ALL food, whether it’s fruits, vegetables, or meats.
However, most of the food we consume in our modern diets is completely devoid of enzymes, because of how we grow, prepare and transport it.
And research demonstrates that ANY FOOD HEATED ABOVE 114 DEGREES FAHRENHEIT LOSES ALL OF ITS ENZYMES.
In other words, all cooked food is deficient in digestive enzymes, leaving very little to break down your food.
This means most of us are UNABLE to effectively digest the protein we eat.
And that’s pretty shocking and scary when you think about it.
But don’t be too alarmed, because some very bright scientist brains have thankfully figured out a solution:
SUPPLEMENT YOUR DIET WITH HIGH QUALITY DIGESTIVE ENZYMES.
You see, it turns out that enzymes are perhaps the most overlooked component of digestive health.
Not only are digestive enzymes required for the breakdown and digestion of food. But their benefits extend well beyond that too…
World-renowned colon expert Dr. Hiromi Shinya suggests in his book “The Enzyme Factor”, that undigested protein — particularly from milk products, fast food and red meat — can become ‘food’ for “bad” bacteria.
And these bad bacteria create all kinds of toxins that leak into the blood stream.
Meanwhile Dr. Edward Howell, author of “Enzyme Nutrition”, has demonstrated conclusively that using digestive enzymes can improve digestion, regulate weight, and ease the symptoms of a variety of health conditions.
BUT QUALITY IS KEY.
If you take a look around, you’ll find a whole bunch of enzyme formulations being sold in the market. But they’re certainly not all created equal — especially when it comes to the enzyme that digests protein: PROTEASE.
And there’s a big reason of this…
Protease is the most expensive of the enzymes to make.
And there are several kinds of protease enzymes.
And while most formulations have high levels of amylase (digests carbohydrates), or lipase (digests fats), the protease (digests protein) tends to be LOW QUALITY and in low amounts with most formulations.
And it’s called MASSZYMES: Masszymes digestive enzymes
P.S. Did you know that taking a protease supplement can actually help reduce strength loss, and boost short-term strength recovery too when you train?
And here’s where to go again to get your hands on Masszymes:
==> Wade’s digestive enzymes formula