Well through college I did the usual 5 days a week, hitting all body parts twice...
Then in the past 10 years I switched to each body part once a week. In most of my lifting years I never did much squatting or deadlifting. I only recently got into these.
I also had some health issues in recent years that have held me back big time! I have also read all of Clarence Bass's books, I read the Mike Mentzer books and the Stuart McRobert's books which got me thinking more in terms of only big compound exercises, consistenty and innfrequent workouts. It's weird because some guys on the forum swear by hi frequency.
One thing I worry about is muscle over-lap! For example, I did trap bar deadlifts on Tuesday and my upper back was sore so I know there is lat involement. Then Thursday I did an upper back workout...essentially doing lats again.
The dietary restrictions have hindered me too, no soy, no gluten, no corn and no peanuts!
That leaves almost no meat substituers for me! I used to eat a lot of tofu stir fry for example. I have to avoid flours/breads/pastas, etc. As a result I have started adding in some organic dairy and eggs. I don't know what else to eat because I have to limit starchy vegetables, beans, oats, etc due to a candida infection. The last part is debatable so I might be adding some back in...
What do I eat? Keep in mind I added some eggs and dairy back in but not sure for how long!
I have 1-2 protein shakes a day
Keep in mind I don't typically eat three meals...I tend to eat 6 meals a day or sometimes I will eat breakfast, lunch and dinner and some large snacks in between....
large bowl gluten free steel cut oats with almon milk and veggie spread, some berries OR almond flour/quinoa pancakes with berries OR red skin potatoes/onions, bowl of amaranth OR large bowl of creamed buckwheat. Lately I did some plain yogurt and some eggs with some gluten free oats, etc. I tend to mix and match. I miss my soy yogurt.
Typical snacks through the day:
all sorts of nuts and seeds, almond butter and a green apple OR Grapefruit and some yogurt or veggies and hummis and nuts OR brown rice and veggies OR bean soup, etc
Sometimes quinoa, gluten free oatmeal, etc.
Beans and rice dish with veggies, some fruit, and maybe some yogurt OR vegetarian indian food and sometimes with a large salad with nuts.
Large vegetarian stew, avocados, salad OR some form of veggie stir fry and wild rice OR Fallafal, salad, avocado, fruit OR bean dish with veggies, etc
The no startchy carbs thing and no gluten or soy is horrible for me. I miss those! I hate to think I'd have to add in chicken.