Planning my Low Carb Diet

you can adjust your carb intake on non training day during the week to work out carbs coming from fats.

and yes you want to aid the recovery on the weekend. also, weekends are usually when the wheels fall off.

NO this a completely different program compared to what you were doing, I would only take 1 set to failure per exercise. this is high-frequency high volume so you will need 3 days off a week to recover.

The 3 days off to recover, can I stick to your suggested workout and use Wednesday as an off day and then Saturday and Sunday as the other 2 days off or should it be 3 consecutive days?

Other than that, I'm sorted!!

Thanks a mil. I'll get stuck in and if I do have any further questions along the way, I'll be sure to blast one in your direction.

Empire wrote: why not look at doing something like this :

4 day plan :

Monday rep range 10-15
3 sets Chest (1 exercise)
4 sets Back (2 exercises)
3 sets Biceps (1 exercise)
3 sets calves (1 exercise)

Tuesday
3 sets legs (2 exercise, 2 sets quads, 1 set hamstrings)
3 sets Shoulders (1 exercise)
3 sets Trices (1 exercise)
3 sets abs (1 exercise)

Thursday rep range 6-10
3 sets Chest (1 exercise)
4 sets Back (2 exercises)
3 sets Biceps (1 exercise)
3 sets calves (1 exercise)

Friday rep range 6-10
3 sets legs (2 exercise, 2 sets quads, 1 set hamstrings)
3 sets Shoulders (1 exercise)
3 sets Trices (1 exercise)
3 sets abs (1 exercise)

Then every week add 1 working set, so week 1 3 sets, week 2 4 working sets week 3 5 working sets. Then 3 weeks back to 3 working sets. 1 week off.

so for legs split into Quads and hams. 2 sets quads, 1 hams. when you add working sets add 1 to hamstrings, and then another set add to quads. so on 5 working sets you will be doing 3 quads 2 hamstrings.

Back you split into thickness and width 2 sets of each and then add above.

the more sets you do the more exercises you can add in.

Okay so this is what I got...

Where you said '1 exercise' does that mean we repeat the same exercise (ie) bench press twice a week? Do we not focus now on flies or any other workouts for chest?

Here is what I have for now. Please check it and let me know where do you think I need to change.

Monday rep range 10-15
3 sets Chest (1 exercise)
Bench Press

4 sets Back (2 exercises)
2 Sets Bentover Rows
2 Sets Lat Pull Down

3 sets Biceps (1 exercise)
Barbell Bicep Curl

3 sets calves (1 exercise)
Standing Calf Raises

Tuesday
3 sets legs (2 exercise, 2 sets quads, 1 set hamstrings)
2 Sets Leg Press
1 Set Hamstring Culrs

3 Sets Shoulders (1 exercise)
3 Sets Shoulder Press

3 sets Trices (1 exercise)
3 Sets Pull Downs

3 sets abs (1 exercise)
3 Sets Leg Rasies

Thursday rep range 6-10
3 sets Chest (1 exercise)
3 Sets Bench Press

4 sets Back (2 exercises)
2 Sets Bentover Rows
2 Sets Lat Pull Down


3 sets Biceps (1 exercise)
3 Sets Barlbell Curls

3 sets calves (1 exercise)
Standing Calf Raises

Friday rep range 6-10
3 sets legs (2 exercise, 2 sets quads, 1 set hamstrings)
2 Sets Leg Press
1 Set Hamstring Culrs

3 sets Shoulders (1 exercise)
3 Sets Shoulder Press

3 sets Trices (1 exercise)
3 Sets Pull Downs

3 sets abs (1 exercise)
3 Sets Leg Rasies

Kevin.Kleyn wrote: The 3 days off to recover, can I stick to your suggested workout and use Wednesday as an off day and then Saturday and Sunday as the other 2 days off or should it be 3 consecutive days?

Other than that, I'm sorted!!

Thanks a mil. I'll get stuck in and if I do have any further questions along the way, I'll be sure to blast one in your direction.

Wednesday off and then 2 days off on the weekend

Kevin.Kleyn wrote: Okay so this is what I got...

Where you said '1 exercise' does that mean we repeat the same exercise (ie) bench press twice a week? Do we not focus now on flies or any other workouts for the chest?
at this stage I would focus on big movers. PRIORITY IS COMPOUND MOVEMENTS but if you feel you want to split it up then do so in this manner. when you get to more volume you can add in isolation exercise sets. so for example Monday's chest is bench press for 2 sets, and 1 set of flys. I would do bench, fly, bench. when you get to 4 sets you will do 1 set of bench press, 1 set of flies, 2 sets of bench press... finish on a compound movement. when you get to 5 sets you would do bench press, fly, bench press, fly, bench press(failure set). personally, I would select 2 big movers and 2 isolation movers. SO MY CHOICE is inclined smith press, and Flat dumbell press, and then peck dec and dumbell fly. HOW EVER you can just focus on pressing motions doing 5 sets of 10-15 rep bench press focusing on progressive overload each session and taking 1 set to failure is going to FUCK YOU UP regardless.


Here is what I have for now. Please check it and let me know where do you think I need to change.

Monday rep range 10-15
3 sets Chest (1 exercise)
Bench Press

4 sets Back (2 exercises)
2 Sets Bentover Rows
2 Sets Lat Pull Down

3 sets Biceps (1 exercise)
Barbell Bicep Curl

3 sets calves (1 exercise)
Standing Calf Raises

Tuesday
3 sets legs (2 exercise, 2 sets quads, 1 set hamstrings)
2 Sets Leg Press
1 Set Hamstring Culrsi would do an RDL here not a hamcurl

3 Sets Shoulders (1 exercise)
3 Sets Shoulder Press

3 sets Trices (1 exercise)
3 Sets Pull Downs rather do something like a close grip bench press, skull crusher or even a dip

3 sets abs (1 exercise)
3 Sets Leg Rasies

Thursday rep range 6-10
3 sets Chest (1 exercise)
3 Sets Bench Pressswitch out for an icline movement, machine or dumbell

4 sets Back (2 exercises)
2 Sets Bentover Rows
2 Sets Lat Pull Down


3 sets Biceps (1 exercise)
3 Sets Barlbell Curls

3 sets calves (1 exercise)
Standing Calf Raises

Friday rep range 6-10
3 sets legs (2 exercise, 2 sets quads, 1 set hamstrings)
2 Sets HACK SQUAT
1 Set Hamstring Curls or hamstring isolation leg press

3 sets Shoulders (1 exercise)
3 Sets Shoulder Press

3 sets Trices (1 exercise)
3 Sets Pull Downsyou will want a more compound movement here

3 sets abs (1 exercise)
3 Sets Leg Rasies

Awesome bud!

Now I have everything I needed.

Thank you so much and I will stay in touch regarding progress.