Modified 5x5 - Getting back into training

[Ignite]

Hi Guys - Warning post is quite a read!! Ive recently broke my wrist so have been off training for 5 weeks, during this time i have seen nearly all my gains disappear and gained fat. This is due to a shitty diet and not doing any exercise at all.

Im keen to get straight back into it 100% as soon as this cast comes off, incorporating both Strength and Mass building techniques=] Im not sure on how this split would work ie to much volume, not enough rest inbetween bodyparts.

If you can Critique and suggest alternatives on both my training and diet that would be awesome, im looking at throwing up a few strating pictures for future refernce aswell.

DIET

Im going to adopt Leangains to help minimise fat gain and diet will be approximatly this everyday. Saturday will be a refeed with extra carbs!

12.00 - 500g Pork/rump steak/sometimes chicken breast. Double Scoop nutratech plain flavoured protein with a banana, mik and sometimes milo. 2 Fishoils and a mutli

3.00 - 250g Basmati Rice, 148g Pams Tuna, 15g Sweet Chilli sauce.

5.00 - Train.

6.30-7.00 - Double Scoop nutratech Protein with a banana, milk and sometime milo.

8.00 - 300-500g Meat and 150-250g Rice

Training

Cycle is over 2 weeks, Saturday and Sunday are rest days

Week one.

Monday

Squat 5x5

Bench Press 5x5

Close Grip Bench Press 5x5

Incline Dumbbell Press 3x8

Tricep Dips 3x8

Skull Crushers 3x8 SS Close grip Bench 3x8

Tuesday

Barbell Row 5x5

Seated Row 3x8

Lateral Pulldown 3x8

Barbell Shrugs 5x8

Beach Bicep Workout (TRI SET)

Barbell Curls

Bent over Barbell Rows(arms flared)

Dumbbell Hammer Curls(apple eaters, DropSet)

Wednesday

Squat 5x5

Seated Overhead Press 5x5

Dead-lift 1x5

Lateral Side Raises 3x20 SS Front Plate Raises 3x10

Upright Row 3x8 SS Reverse Fly’s 3x12

Thursday

Barbell Row 5x5

Seated Row 3x8

Lateral Pulldown 3x8

Barbell Shrugs 5x8

Beach Bicep Workout (TRI SET)

Barbell Curls

Bent over Barbell Rows(arms flared)

Dumbbell Hammer Curls(apple eaters, DropSet)

Friday

Squat 5x5

Bench Press 5x5

Close Grip Bench Press 5x5

Incline Dumbbell Press 3x8

Tricep Dips 3x8

Skull Crushers 3x8 SS Close grip Bench 3x8

Week Two

Monday

Squat 5x5

Seated Overhead Press 5x5

Dead-lift 1x5

Lateral Side Raises 3x20 SS Front Plate Raises 3x10

Upright Row 3x8 SS Reverse Fly’s 3x12

Tuesday

Barbell Row 5x5

Seated Row 3x8

Lateral Pulldown 3x8

Barbell Shrugs 5x8

Beach Bicep Workout (TRI SET)

Barbell Curls

Bent over Barbell Rows(arms flared)

Dumbbell Hammer Curls(apple eaters, DropSet)

Wednesday

Squat 5x5

Bench Press 5x5

Close Grip Bench Press 5x5

Incline Dumbbell Press 3x8

Tricep Dips 3x8

Skull Crushers 3x8 SS Close grip Bench 3x8

Thursday

Barbell Row 5x5

Seated Row 3x8

Lateral Pulldown 3x8

Barbell Shrugs 5x8

Beach Bicep Workout (TRI SET)

Barbell Curls

Bent over Barbell Rows(arms flared)

Dumbbell Hammer Curls(apple eaters, DropSet)

Friday

Squat 5x5

Seated Overhead Press 5x5

Dead-lift 1x5

Lateral Side Raises 3x20 SS Front Plate Raises 3x10

Upright Row 3x8 SS Reverse Fly’s 3x12

Type at me bro's :pray:

[tomsammce]

Diet is absolute shit mate your not gonna progress very well with that program with that diet IMO

[Ignite]

Diet is absolute shit mate your not gonna progress very well with that program with that diet IMO

Tips to improve? need more carbs, protein? need to change program up? Give me some ideas to better it brah.

[icecream]

Vegetables?

[Ignite]

Vegetables?

Mhmm, was hoping the multi would help me a little there.

Veges are hard to come by in my flat! We don't seem to buy them apart from the occasional stirfry we have for tea and the only time i seem to eat them is when i have dinner at my mums or girlfriends house. Im going to chuck in a cupfull of mixed veges with lunch and hopefully thatll help?

What do you think of the training side of things?

[AZIDE]

.

[Pseudonym]

It looks like you're only doing 5 sets of squats for legs, and nothing else - and you're doing that every second day. That seems odd to me, but I'm not familiar with the 5x5 training so maybe someone can tell me... is this normal? :?

[icecream]

":2f9xjdaj]

Vegetables?

what is vegetables?

:pfft: well this is what I tell my 4 year old: vegetables are yum! They make you big and strong so you can HULK SMASH. Your muscles will be just like muscles man (his name for hulk), and you will hardly get sick.

Doesn't work though.

[teamfatboy]

Vegetables?

Mhmm, was hoping the multi would help me a little there.

Veges are hard to come by in my flat! We don't seem to buy them apart from the occasional stirfry we have for tea and the only time i seem to eat them is when i have dinner at my mums or girlfriends house. Im going to chuck in a cupfull of mixed veges with lunch and hopefully thatll help?

Watties Steam-Fresh work a treat, nuke 'em and stir thru rice with evening meal.

Pills are no substitute for food, and food is stuff your nana would recognise, not powders...

[nepali]

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