I'm thinking it's probably about to stop the cut and incorporate some more protein/calories to regain some muscle.

I was rocking a 3-day split: chest and triceps, back and biceps, and legs. Since I'm taking rest days on the weekends, I felt like I just wasn't hitting legs enough. Many weeks I was only hitting them once.

I changed it up and am now just doing alternating days of legs and "upper body" so I'm hitting legs three times per week, every week.

I'll need the added protein and calories to grow.

lol just googled some shit

i should basically not use this arm for 3 weeks :LOL:

I'm getting old (60) but I put myself through a 6 week work out program. I was doing my climber for cardio, some basic weight training, some exercises based on golf, some Super Speed training for golf, and then 5 weeks in a row I walked the cart path on the back 9 on Mondays when the course was closed. By the time it was over I had worked myself into some kind of a knot. I hurt my hip, took a bad step walking jamming my leg into my hip socket. It was brutal. It's taken me 6 weeks to get over it. I also gained a couple pounds although my cloths did fit better.

Still chasing 1 rep max of 3 plate bench, 4 plate squat, 5 plate deadlift for 2022 goals.

Upper/lower split is great

I'm only like 3 weeks or so in so jury is still out, but thus far I am struggling for different reasons.

Firstly, hitting legs three times per week is a bit difficult. I've been running to and from the gym about a mile away so it's kind of overload. Some days I'll just have this nagging knee pain that prevents me from going as hard as I'd like. Even when there is no knee pain, one day of rest between heavy leg days just isn't enough. By the time it's leg day again, my thighs are deeply sore.

And on the other side, I find it difficult to cram all of my chest, triceps, biceps, etc. workouts in just two days per week.

Thankfully my upper body is overdeveloped compared to my lower body so I can afford to just maintain up top while I try to build down low but..

Idk. Those are my thoughts. Still early. It will prob just take some getting used to.

Working legs 3 times a week is too much, especially considering the excessively tiny amount of food you just mentioned you eat.

Started what was basically a beginner progressive overload bodyweight routine about 18 months ago after various failed attempts at working out... didn't do anything crazy nutrition-wise and had various hiccups in terms of consistency (plus 2 months out with a pinched nerve), but easily the most progress I've ever made. Feel like the numbers are pretty respectable for having never really taken it seriously before... got up to ~9-10 pull-ups, ~18-20 dips.

The routine started feeling stagnant, especially without having a great way to do weighted exercises at home, plus I had started doing less full body and a bit more focused exercises..... and ended up buying a cable machine.

It's definitely taken a home workout to the next level... I've done a decent amount of research on sets/reps per muscle group per workout and per week, and put together 3 workouts that are loosely upper focused, lower focused, and chest/back focused.... yet, each specific muscle group is worked out at least twice per week.

I've also been really consistent with walk/jogs a few times per week... felt like it took forever to get in cardio shape, but consistency was key (and the walk isn't easy as there are a couple of grueling hills and a couple other hills)... and it seriously helps with hiking.

I should probably go back to calorie counting and up the intake for the lifting I'm doing, but overall as long as I'm adding weight or reps each time around and don't plateau, I'm not all that concerned about it.

I use to be all nerdy about my workouts. Researched every damn thing to death, had my workouts pre-planned and printed on spread sheets etc.

I even named my shit for the lulz, "R90-XTREME BACK YARD FITNESS" LMAO

These days, @ 37 years old, i just don't give a **** like that anymore. Now i just do whatever i feel like. I workout 3-4 times a week for about an hour, with one of those workouts being a sport day at the park. No real particular goal in mind other than staying active and looking good for my age.

I find that i prefer my cardio to be sports related. I don't jog anymore.

My workouts look like:

1. Every workout starts with 20 mins of cardio as a warm up. I mostly do basketball dribble drills. Sprinting to the basket and jumping as high as i can for the layups. I try to get creative with the layups and make sure im leaping each time as high as i can.

I work a lot on my handles. Try to push myself to execute crossovers and dribbling between the legs as fast as i can. HELLA cardio. You're basically doing a series of lunges over and over. Leaves me pretty gassed and ready for some lifting. I also toss the football around with the boy. Nice little warm up. Gets the blood flowing.

2. Chest and Back.

Chest and back day consists of Bench Press, pushups, dumbell presses, several variations of pullups, bent over rows, lawnmowers. And then anything else i want to throw in there.

3. Leg day.

Leg day consists of Barbell Squats, several variations of wall squats, deadlifts, step ups, Groucho walks and various calf raises. This is also when i do abs.

4. Arm and Shoulder:

Arm and shoulder consists of Bench press, lateral raises, curls, shoulder shrugs, overhead dumbell shoulder press, chair dips and anything else i feel like throwing in that day.

5. Cardio

Assuming the homies aren't around to hit the field/bball court, then my cardio day consists of my Baskteball dribble drills, agility ladder drills, heavy bag, speed bag and battle rope.

It generally takes me about 1 to 1-1/4 hours to compete each workout.

Yeah, for all of the research you can do, there really is a simplicity to it.

I personally like Jeff Nippard's channel because instead of "tHiS iS kIlLiNg YoUr GaInZ" or "gEt BiGgEr BiCePts In TwO wEeKs" bro science, he mostly concentrates on simplifying things and showing the data.... and as most stuff online is for serious weight lifters, so much stuff online makes like a 3% difference if you want to split hairs.

Given all the nerding out, I'd say I haven't changed much in terms of nitpicking on what they say online... just meaning I do like the science behind it and what not, but won't make changes just because there's a video about doing/not doing something a certain way. There were times early on I'd watch something and want to research the hell out of it, but would remind myself in all the research by other people that's been done in the routine I was doing, which helped in not worrying about deep diving on every little thing.

The bodyweight fitness stuff was really straightforward progressions and my current routine is pretty basic outside of wanting to hit each group a couple times/week. I spent a little time putting it together (okay, it is printed out from a spreadsheet :D), but it comes down to mostly the same stuff... pushes and pulls.

Most of the research lately has centered around the new equipment and dumping some of the bodyweight stuff that I've grown tired of or didn't seem to be doing anything (core stuff mostly, which seems far better with the cable rack).

Upper/Lower can be done 4 days per week, so only need for legs twice in a week. Some also do Upper/Lower 3x per week so one workout each week floats to the next which has you do legs twice one week and then only once the next week, same with upper body. Legs three times a week is too much for anyone who isn't olympic lifting or powerlifting.

Did a Doggcrapp training session today. Man those can be intense and fun. May run with this for a break from my upper/lower.

Anyone else do a MURPH this weekend? I hit 54:08 which was around my goal but I had to drop the weighted vest about 25% through the pullups. I was getting hot AF.

I was slow on my runs as well since I've been recovering from a hamstring tendon tear should be able to knock 3 minutes or more off just on that if I get back to usual.

Glad I did it, Ill try another later this summer after some work on it.

5 lbs and 28 days away from my yearly goal. 160 lbs when I leave for Jamaica. Running 4 miles in the morning, and 3 after work. Feel confident I’ll make it again. Meal replacement shake in the morning, 250 calorie lunch, and a normal dinner. Then I’ll overeat and overdrink for 10 days, lmao. Somehow I always seem to stay the same weight or even be a pound or 2 lighter after vacation. Probably cuz I do a lot more drinking than eating.

Do you guys wear shorts when you work out?