Just finished nSuns...recommendations for another program?

I got to a point where it was too much. I started doing just one main lift a day and then some interval training.

Thanks. I’ll take a look.

Nsuns is a LP. No reason to do another LP at the moment.

Try something like DC training for less volume but increased intensity.

After that bout, move back to a volume oriented program

Less than an hour

It stands for Dogg Crapp by Daunte Trudle (please excuse my spelling, I probably butchered his name). Awesome workout. 5 main lifts performed every other day. Chest, Shoulders, Tris, Back Width, and Back Thickness on one day. Biceps, Forearms, Quads, Hamstrings, and Quads on the alternate day. Goal is to perform each working set to failure via rest pause. On bench, you would work up to your working set of a weight that you could perform for 10 reps before failing. Then you would complete that set, rack the weight for 15 seconds, pick it up and go until failure. Repeat once more. Afterwards you will perform an intense weighted stretch for time (45 secs - 2 mins). Go ahead and check it out. It’s good stuff. Definitely not high rep or volume.

I’m not exactly sure to be honest. I did nSuns for a long time because I kept progressing, but it’s time for a change. I’m not really an expert lifter, so I’m not 100% sure what to do. With nSuns, I got way stronger than I ever thought I could and put on some good weight. At the same time, I don’t eat very well, so I gained some fat too. I was about 220 a few months ago when I decided to start IF. Down to about 203 now and would like a new challenge. I’ve been doing 5-3-1 for a couple weeks, but don’t really like it. nSuns provides so much volume that this feels like I’m not doing enough. I even thought maybe I’d like to push myself to get down to 195 by trying to shed some more fat while cutting muscle, but don’t really know what program to do or how to build my own.

ok next important thing is focus on diet, well and don't skip the damn conditioing

for diet you need to focus on 2 things

weekly calories- need to be in a slight deficeit or at maintenance without including workout calories burned

Daily protein intake- needs to be 50% of your calories or greater

Leangains calculator

use the link above, press in info, select the leangains drop down from the diet section and fill out the rest. Keep your steps at 3000 a day, even if you are doing more. Keep protein at 50% or more.

Carb/Fat split- despite what keto guys are going to say, this has jack shite to do with overall FATLOSS. How you eat is up to you. Eating higher carbs will allow better performance and if the correct carbs are chosen will allow a greater volume of food daily. Higher fat will mean less volume but will allow for fattier meats like steak which tends to help keep hunger at bay. Try and keep your foods mainly to whole foods.

An example diet would be something like this

Breakfast-2 eggs, 4 egg whites + veggies in omelet & small piece of fruit

Snack- 4oz extra lean turkey meat, 8oz greek yogurt + 50g blueberries

Lunch- 6oz chicken breast + green veggies

Snack- repeat of other snack

Peri-workout- 30-40g simple carbs + 40-60g protein

Dinner-10oz lean steak & brown or white rice or sweet potato


if you wanted to do Intermittent Fasting

lunch- 10oz chicken breast, green veggies, 1/2 avocado

Meal 2- 8oz chicken breast, 8oz greak yogurt+100g blueberries

Peri-workout- same as above

Dinner- same as above


these are just examples. In general, unless you want to go keto, somebody at 200lbs will want to be at about the following

Cals- 2000-2400
Protein-250-300g
Carbs- 100g-150g
Fat-40-60g

for most this would be 2000cals @ 300g P/ 100g C/ 45g F

Thanks for all the help! I don’t know a lot about lifting, but trying to learn. I didn’t know if I should just continue high weight/high volume or go for something that was more high rep and lower reps to change it up.

Look through a few of those programs that lsu777 has posted and see if you like them.

Also, watch the videos too. Brian Alsruhe, Dave Tate, and Juggernaut Training systems are some of the best I've seen.

Alan Thrall and Elliot Hulse are also top tier.

Sorry brother, my Google drive got zapped for copyright infringement.

Most is available through googling though.