Anyone else Trying to GAIN with 40/40/20%

I'm 40 35 25 so we're pretty close bro.

I'm eating right at 2700-2800 a day as well.
3 workouts a week.



So it sounds like we're doing a lot of the same things. I'm just 5'7".

Whats youre workout routine looking like?

Can i ask why your 40 35 25? Im still real new to everything so trying to figure things out!
Whats your best high protein low fat meal any ideas i can steal

Again new to the workout so still learning, trying something like
Squat , Overhead Press , Deads
Squat , Barbell Rows, Bench machine
With Pull ups/ dips ( trying to do them!)

All to gain strength at the mo so 5x3 then when i have some strength will have another look around!

I'm just at that because I haven't been able to boost the protein up over 250 grams a day haha. Just don't have the money, so I've let myself have a little more fat. I love pb and stuff anyways.

Every morning for breakfast I usually do a 3 egg omelette with turkey or ham. Then 1/4 cup of skim mozarella cheese.

Definately stick with squatting a lot. It's the best thing for growing in my opinion.
Throw in some good DB stuff for shoulders/chest and you'll have a good routine going.
I added DB bench and Arnold Presses to my routine and they really helped.

I've been lifting for right at a year now. I joined the gym exactly a year ago. I did a little light lifting for a month or so building up to that point.

I started seeing fat loss and a little muscle gain withing a couple of months. The change in confidence was almost instant.

Lately I seem to be progressing faster because my diet is much better. So with you tracking cals and watching what you eat, You might see results faster.

I acutally just switched routines.
I did a great one for the last 6 weeks but the volume was kind of high, and it was starting to affect my joints. My wrists mainly.

Now I'm doing a program called dc training.
You can find it on lockoutforums.com

Basically you pick one workout for each bodypart that you're working. Do your warmup sets, then do ONE really challenging working set. If you fail at 8 reps, you'd take 10-12 breaths, go to failure, take some breaths, then finish.
The program does a lot of rest pause sets like that. And does some weighted stretching and stuff.

Here's where it gets cool. You have 3 different lifts for each bodypart, that would alternate throughout the week. When you stop progressing on one, you have to quit doing it, and pick a new excercise. So it's motivation. If you like doing bench press, you better keep pushing yourself, or you're gonna have to drop it from your routine.

Mondays routine was
Flat BB Bench Press
Seated Rows
Lat Pulldowns
Dips
DB shoulder press
Then I threw in some abs.

Today I'll be doing
Leg Press
Seated Leg Curls (hamstrings)
calf raises
hammer curls
ez bar curls

Friday will be working the same bodyparts as monday, but I've gotta do a different excercise for each bodypart. I won't do an excercise like monday's until next friday. A bit confusing at first but once you grasp it, It's pretty cool.

I'm 5'7" and accourding to me BMR, I need about 2200-2400 calories to maintain my current weight. I shoot for a daily deficit of about 500-800 calories a day so that I can lose weight. The ratios we're all using are for the same purpose, to develop lean muscle. There are a ton of BMR calculators out there to get a general baseline for you body type. So you can figure how many more calories you need to gain mass. I'd try to find a calculator that considers your body fat % for the calculation.



I've been training for a couple years now. My routines are always changing though. Muscles are notorious for adapting. I noticed a change pretty quickly, but your goals and my goals were/are different. Plus everyones body is different. I typically hear 3 weeks is typical for seeing results.

I'd be a little careful with associating weights with burning fat. you can't directly burn fat. And you can't turn fat into muscle. Fat comes and goes in the form of calories. You can only control your calorie intake and calories burned... which will result in fat loss and fat gain. You have to go through the middle man (calories) if you want to lose or gain weight (whether its fat or muscle mass). That's were our ratios come into play.... All calories are derived from Carbs/Protein/Fat. Each one has it's role in passing nutrients to your body for energy and building/maintaining muscle.

That's perfect approach prezzacc! I'm always adding/removing things with my diet. I always ask what has been working for others and will usually give it a shot to see if it works for me.... But the foundation of my diet is always the same, its simple and basic!

Keep it simple prezzacc, everything else will follow...

Stay the course bro!