Next program to try

[creepa200]

Today was my last day on my second run with the Gethin 12 week trainer. So for about half a year now I been doing his workouts and DTP at the ends of each cycle. Before doing his program I was just doing one I made and it was 5-6 exercises per body part. After getting some advice I now realize that is to much.

I want to start a new program that will benefit me. I been cutting for over 2 years now as I'm a former fat ass. Went from 250-160 in a year. For the past almost year and a half I teeter between 150-160 no matter what I do. I still have some weight to lose but nothing is helping. I eat 1600 cals a day and that didn't help. Then I've tried 2500 for weeks and still nothing. I had my doc run blood tests and everything came back normal. Not sure what to do as far as weight loss now.

Either way my concern at this point is finding a new routine to stick with for a bit. I was going to try the 4 week dtp but that's a bit useless if I'm cutting and won't really grow. Then that's only 4 week sand I'd still need to find a long term routine.

Any advice or recommendation? I'm going on vacation for 10 days in 2 weeks so I'll probably have to take that time off. The hotel has a gym but I'm not sure what they have. I'll probably end up doing some stuff for each body part just to keep active.

Thanks for any advice!

[creepa200]

Anyone? Anything?

[ironwill2008]

You've probably burned through all possible noob gains by now. I'd suggest you forget dtp, and start here instead:

*Tom Mutaffis 3-Way Split http://forum.bodybuilding.com/showth...hp?t=120309781






Since you had success dropping the chub, it's likely you're already into weighing/measuring/tracking your food portions. And of course you'll want to continue with that, but with the addition of a moderate calorie surplus, rather than a deficit. You've been running on an empty tank for a long time, and your metabolism has likely slowed to a snail's pace. It's time to bump up calories a bit and build some muscle.


I'd suggest you start out with somewhere between 10 and 20% of your maintenance level as a surplus amount. Stick with that for 3-4 weeks, and then at that time, evaluate where you're at re: adding muscle mass with minimal body fat gain.

[creepa200]

I think I'd go crazy only doing a 3 day split. Before I did the Gethin program I worked out everyday. Least the Gethin program was 4-5 days per week. Could I do that program say 3 days in a row then one off day and repeat? So I hit every muscle twice a week?

Working out is like my drug now and rest days I feel useless. Granted sometimes I need them due to soreness/fatique or just other general life occurences. Guess I can try the 3 day split for the next 2 weeks before I go on vacation. See how I feel and if anything it'd be a some what rest/deload phase cause of cutting working days in half pretty much.

Looks like I'll take the weekend off and start this on Monday. I was looking at JasonDBs Ice Cream Workout and all the other ones stickied. So many to choose I didn't know what to do.

For calories I been eating 2000 again the past few weeks and weight is maintaining 155-155.8. Never really figured out my maintainence cause I just been in the cutting mindphase for so long now. I've done weeks of 2000 or 2500 weeks and weight really didn't change.

Guess another summer of still not having the body I wanted . Hard to tell how much is loose skin and how much is actual BF.

Thanks for the suggestion!

[ironwill2008]

I think I'd go crazy only doing a 3 day split. Before I did the Gethin program I worked out everyday. Least the Gethin program was 4-5 days per week. Could I do that program say 3 days in a row then one off day and repeat? So I hit every muscle twice a week?

You can train any way you see fit. Keep in mind though that the value, and results, from a routine aren't necessarily based on the number of days it requires, but rather, how hard and how often you're able to train on it and still recover adequately.

[creepa200]

True I'll try it the normal way for the next 2 weeks and see how I feel. I'm nervous about adding calories as I don't want to revert and gain fat again. Guess I need to do the slow approach so I'll stick with the 2000 for now and then try 2300 if I don't gain/lose. I need to find my TDEE so then I can know what I'm working with.

Thanks for the help!

[creepa200]

Planning to start Tom Mutaffis' program tomorrow. Just wanted to see if anyone else suggested anything else? Or maybe some advice for the program.

Thanks!