GFY Fitness Buffs - Phil I need your Help!

Bryan,

Here is an article that lays out a few very good options depending on time and fitness level.

What Is The Best Circuit Training Workout? - Bodybuilding.com

Great, thanks Eric :-)

Id be more than happy to help as usual! Are there any specific goals you have in mind other than maintaining/adding some definition? Are doing any type of training now or just trying to get back in the swing?

Hey Phil!

Ya I basically don't want to put on anymore weight. I just need to tone up and add definition. I have only started back last week so just getting myself back into the swing of things again. Looking to train weights Mon, Wed, Fri. Tues and Thurs I have been doing Cardio (running as I enjoy it).

Thanks Phil :-)

Well toning and adding definition is in fact adding muscle so you will need to up the cals especially since you'll be working out now so keep that in mind.

You have 2 options here as far as workouts are concerned. You can do either a 3 day full body or a 3 day split. I personally prefer a 3 day split but either workout will yield you the same type of result. At this point any added activity will cause your body to change in a positive way .

Let me know which route you want to go and ill put together a small little schedule to follow.

i'm a big proponent of low carb/keto for fat loss, but if you are at 158 right now that is pretty low so i imagine you are somewhat where you want to be fore being lean?

If thats the case then you need to start using carbs as a fuel for muscle growth. Carb backloading is an extreme way to go and only works if you are pushing out maxes with your workouts but a simple carb night once a week can give you more than enough fuel for building more lean mass and adding tone with some good resistance training. Just remember, tone doesn't come from more cardio, its from building muscle.


Carb night being an evening where you eat a somewhat large amount of pasta, breads, desserts or whatever you prefer, then back to low carb the rest of the week.

how'd you break your jaw?

Why not just drink an intraworkout carb source for immediate energy instead of putting your body in a caloric surplus and creating a huge insulin spike right before bed time? Granted its just one night a week...but having a sustained carbohydrate source while you workout seems like a much better option considering you will have the same energy levels throughout each workout since theres no variation of carb intake. Carb back loading gives a ton of energy at the start then youre flat on your ass by mid week. Not to mention your muscles will look flat and youll have practically no pump. Especially considering his goals, carbohydrate timing around workouts are what is of utmost importance here. Lean muscle gain, minimal fat loss.

Thanks Phil, not sure what the difference is. So whatever you recommend I would love to try out. Thanks for you help in advance :-)

At the time was drinking quite a bit. I went to run up my basement stairs and slipped. My jaw broke the fall.

Here ya go my man! I suggest taking an intraworkout supplement such as Karbolyn which will help keep your energy levels up during your workouts. You also have the option of something like gatorade powder if cost is a factor. That along with proper post workout nutrition you should be on your way to a leaner harder version of yourself. Dont be a scale queen either its all about measurements and what the mirror tells you! If you have any questions just let me know

Workout 1 Chest/Bi's

Incline Barbell/Smith Press - 5x 10
Incline Fly - 4x 15
Flat DB Press - 5x 10
Flat Fly - 4x 15

Standing BB Curl - 5x 12
Alternating DB Curl - 4x 12
Pinwheel Curl - 4x 10
Hammer Curl - 4x 10

Workout 2 Legs/Shoulders

Squat - 5x 10
Stiff Leg Dead lift - 4x 10
Leg press 4x10 - if you have more energy and can bang out more do it!
Seated Calf Raise- 5x 20

DB Shoulder Press - 5x 8
Side Lat Raise - 4 x 15
Bent over rear delt raise - 4x 15
Shrugs - 4x 12

Workout 3 Back/Tris

Wide Grip pull ups - As many sets as it takes you to get to 30 total, use assisted machine if neccessary
Lat pull Downs - 4x 12
DB Row - 4x 12
Barbell or Tbar Row - 4x 12

Dips - As many sets as it takes you to get to 30 total, use assisted machine if neccessary
Vbar Pushdown - 4x 15
Reverse grip pull down 4x 12

Thanks Phil I appriciate it 😀

That sucks man, how did your teeth make out?

Did some damage. My front are fine thank fuck. However, some of my back teeth are not. Had to get two teeth extracted and I am just waiting for the implants to be installed in October. Also, on the other side I needed to get two crowns. When its all completed will have cost me about 10k.