I recommend starting at no less than 3500 calories per day. Nutrition for the Day – 3,510 calories, 235g protein, 367g carbs, 132g fat, 59g fiber, 1550mg calcium, 176% daily value of calcium. These divisions are based on the direction of training of those muscle groups; pushing, legs and pulling, which is a combination of the two. 0 to 300mg of caffeine (energy), 5g creatine (power output), 500mg agmatine sulfate (muscle pumps), 2000mg citrulline malate (muscle pumps), and 3000mg beta-alanine (muscular endurance). Only thing I don’t have in my garage gym. Nick is a full-time road warrior and part-time fitness buff who enjoys powerlifting, bodybuilding, and boxing. Maybe something like this one would be better tailored towards limited equipment: https://www.muscleandstrength.com/workouts/6-day-dumbbell-only-workout. I have really been struggling to find a routine that I enjoy, challenges me, & produces noticeable results. If your schedule allows for midday napping I would highly encourage this as well. Once you’ve optimized your sleep environment based on the aforementioned parameters I guarantee your recovery and energy will improve. For example, substituting conventional deadlift for sumo deadlift is completely reasonable but substituting chin-ups for another curl exercise is not advisable. 1 to 2 cups of coffee; 1 serving multivitamin (general health), 2-3g EPA/DHA fish oil (general health & inflammation control). If you exceed the rep goal by 4+ reps then add 5-10lbs to the working weight. Or, after those 12 weeks I have to switch to Keto diet to shed the extra fat? The original split created by old school bodybuilders worked back and biceps on the first workout day of the week, chest and triceps on the second day, and legs and shoulders on the third day. Bulldozer Training inspired me to a created a push/pull/legs routine employing heavy, medium, and light loads during each workout. These divisions are based on the direction of training of those muscle groups; pushing, legs and pulling, which is a combination of the two. 2 slices of whole wheat bread, 3 tablespoons of peanut butter, 1 cup of whole milk, 1 scoop of whey protein, 1.5 cups sliced strawberries. This is a great workout plan, my only "complaint" is on pull A and pull B. 6 Day Dumbbell Workout Split Overview This workout can be performed for up to 12 weeks. The sequence would look something like this: **As Many Quality Reps As Possible. Web page addresses and e-mail addresses turn into links automatically. On the off chance that you are doing sets with a moderate weight than 90 seconds is all that could possibly be needed. Each group is then trained separately on its own day, like this… After heavy deadlifts, my back is fried, even after a 10 minute break, i can barely do 3 maybe 4 chin ups/pull ups. So you’ll be training each muscle twice per week. To optimize sleep hygiene I recommend abstaining from looking at a digital screen 1 to 2 hours pre-bed. Let's say you wanted to build your shoulders. The 6-day per week push/pull/legs split is similar to the 4-day per week upper/lower split, but you divide the upper body workout into a push muscle day (chest, shoulders, and triceps) and pull muscle day (back and biceps). I expressed in the opening that this was a perfect exercise for apprentices and tenderfoots. Most of us working the 9-to-5 desk job are unable to nap during the workweek so at a bare minimum, nap 15 to 30 minutes on Saturdays and Sundays. Thank you ! Another leg day could be more metabolically stress based – higher rep, lighter work. Join 500,000+ Pulling developments comprise generally of back preparing activities, for example, deadlifts bowed columns and pulldowns. You will be resting 15 to 60 seconds between each set of an exercise and 2 to 3 minutes between each exercise.