[DevoD]

There is such a wealth of information out there for building a physique, I found it quite overwhelming to actually choose a proven method; do I choose a split or a fullbody routine--then how many sets/reps/rest should I be using. It was quite apparent I was inconsistent and bouncing around method to method with minor results. I have come here to simplify my training, and hopefully not waste anymore time.


I originally trained for sports growing up, and then began training as a hobby as I became addicted to athletics. The last 4 years I have trained improperly and spun my wheels--I think I finally have the right idea. I have decided to start a log to keep me accountable, and to take advice from those experienced lifters. I did make gains from 139-172 over 4 years, but it is tough to say how much was from natural growth and what was from the weight room.

Background:

Age: 23
Body Type: Ectomorph (if I had to categorize it)
Years Training: 4

Stats:

Weight: 172lbs @ 6'0
BF: unknown

Deadlift: 4x6 @ 305
Squat 4x6 @ 225
Bench 4x6 @ 80lb dumbells
Pendley Rows: 3x8 @ 155

Program: Power-building the Muscle and Brawn Way

I have chosen the above routine because I love being in the gym. This allows me to train essentially 3 on 1 off, and it is focused on the compounds, progressive overload, and simplicity.

Diet: Very Strict, Same foods everyday, dinner may change.

Breakfast: 1 cup of milk, 2 eggs, 1/3 cup of egg-whites, 10ml Olive Oil, A little Honey, and once scoop of protein.
Lunch: Orange, Apple, 1/2 cup trail mix, 1 scoop protein with water
Dinner: (Biggest Meal of the Day) Large bowl of salad, usually close to 1/2lb of meat, 2 sweet potatoes and carrots. Meat is usually beef or deer. I also add in extra carbs like rice or more potatoes.
Snack: 3 cups of milk and one scoop of protein. (plus 1 cup of rolled oats before squat/deadlift days)

Totals: This is more so a high carb diet, but my protein would fall between 170g and 200g a day. Calories always hit around the 3000 mark.

Why: Following bad advice I was heavily taking weight gain powders, and I am now left with a poor physique as I have a high bf% presumably; no abs are visible, and I have a stomach on myself. I figure by eating like I am, I can get my bf under control without having to count calories religiously. I want to be able to see my top 4 abs before I really up my calories. I don't see the point to eating more when I can't even tell that I'm dedicated to the gym.

Goal: Increase my Strength and Size. I would ideally like to follow a lean bulk, but first it requires burning off a lot of bodyfat while strength training. I would also like to build my traps, delts, forearms and calfs up more than anything. This will help create a nice illusion on my frame; however I still want to be strong all over. [U]I have no desire to get 'ripped', I just want to gain size, but still be able to lightly see my top 4 abs. I would much rather create a powerful looking physique, like every classic physique I look up to.

If my goal does not seem attainable, or if I have packed too much in the above, critiques are welcome.

I will be updating this every 12 days, as that is the length of one cycle of the program. I am currently on Day 8 of my third cycle, and will update the log on Day 12.

If you have any tips on combating lower back tightness in such a routine it would be much appreciated. If you think I have chosen a routine thats not optimal for my goals, the advice is welcome! I felt this was a good choice for simplicity and progression, however the weights are starting to get heavy, and I'm not sure how long I can sustain putting weight on the bar.

Thanks