Been lifting for a while now, my stats are 165 lbs and 5"7
1RM
Bench: 230 lbs
Squat: 285 lbs
Deadlift: 330 lbs
I have been doing phat most of the time, but now i cant go to the gym that often anymore! what split would be most optimal if my goal is to get as big as i can, i can go to the gym 4 times a week, would upper/lower twice a week be enough volume to get bigger? i get the feeling that i miss out on exercices etc as im used to do more focus on each muscle groupe while doing phat
Is upper/lower twice a week just as good for size as phat or ppl?
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Thread: Most optimal for size?
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09-04-2017, 04:44 PM #1
Most optimal for size?
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09-04-2017, 04:56 PM #2
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09-04-2017, 05:01 PM #3
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09-04-2017, 05:06 PM #4
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09-04-2017, 05:17 PM #5
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09-04-2017, 05:19 PM #6
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09-04-2017, 05:52 PM #7
For me, same weight and height, using a IIFYM calc, which is just an estimate has me at 86g of fat per day. And I'm almost 18 years older than op.
He can cut his carbs and up his fat, which will help him stay full for longer. Heck he can probably eat 100g of fat.
Also...i said it SEEMS low...not that it's too low.OG
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09-04-2017, 05:54 PM #8
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09-04-2017, 06:05 PM #9
No worries friend.
Fwiw. This was my macros breakdown
Age 38
Weight 168
Height 68in
Active, moderate. Tho I work in construction
Goal, gain.
Total cals
3045
Carbs 440g
Protein 139g
Fats 86g
Op breakdown
Age, 21
Weight, 167
Height, 67in
Active, moderate
Goal, gain
Total cals 3204
Carbs 463g
Protein 139g
Fat 89g
Op. Going off your numbers you gave us...you are not eating enough it seems. Less carbs and fats, but too much protein.OG
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09-04-2017, 06:10 PM #10
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09-04-2017, 06:56 PM #11
- Join Date: Sep 2011
- Location: Littleton, Colorado, United States
- Age: 36
- Posts: 14,101
- Rep Power: 12591
his macros are fine , he will survive on 50-60 grams fat at that body-weight. upper lower will be best split for 4 day training. if you do 6-10 sets per body part per workout, twice a week,that will be sufficient.you just need to increase workload over time. start from higher or lower end of this based on what volume you are accustomed to.
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09-05-2017, 06:38 AM #12
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09-05-2017, 07:11 AM #13
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,528
- Rep Power: 219150
upper/lower is fine, there are plenty of these in the stickies not to mention there is PHUL, etc. You can workout 2-3x a week if you really wanted to. It just depends on how much volume you do each workout and how you distribute it.
your macros are fine. Minimum IMO 20% of your calories should be fat and you're above that.
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09-07-2017, 04:11 PM #14
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09-09-2017, 05:15 AM #15
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09-10-2017, 04:21 PM #16
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