valuum
Well-known Member
Well first of all here's an Imgur gallery of what I look like now
I'll also attach them.
I've been lifting regularly since 2012 when I went to prison. I grew up fat as fuck, like 270lbs at age 13. I'm 6' and 220lbs right now. I was locked up again at the beginning of this year for drugs and lifted the whole time but due to jail nutrition I had to dirty bulk. I've been cutting for about a month now and know I have some time to go.
At my gym and community college I'm one of the stronger and more advanced guys other than the powerlifting dudes. I see some of you guys that post here though and am bodyshamed, haha. I remember when I lived in Ann Arbor I saw legit big dudes on juice for the first time. I do a lot of research on this topic (I know this community hates it when people just hop into it) but sometimes you just need input from dudes who know what they're doing.
This is my plan and I'd appreciate any critique:
DIET
Currently I'm doing a relatively slow cut. I am currently on GPS tether so I don't really leave the house much except for college and the gym so I spend a lot of time there out of sheer boredom. I also do a good amount of cardio, because of this my calorie restriction hasn't had to be too bad yet. I dropped from 235lb to 220lb from eating 2,500-3,000 a day. I am trying to get the discipline to county every single calorie and record it. Instead I eat 5-6 500 calorie meals a day. Typically high protein, moderate fat, low carb. I eat the same shit day in and day out, egg scrambles, tuna + beans, and shakes. I'm not worried too much about this part, it's my willpower that fucks me over and I'm doing ok on that right now.
CUT CYCLE
I'm 220lb in those pictures. I'm not one of those dudes obsessed with seeing veins in my abs and I wonder how my abs will even look considering I was so fat for so long. To be fair those pictures don't show my abs off well, I do TONS of abs and you can tell there's something nice there under the fat. Thankfully I have a stomach fat comp that allows for fat people abs (When you hold more fat under the muscle).
I'm thinking 195-200lb would be a good end point for me. I just want a decent set of visible abs and some cuts up top. At this point I am turning to clean bulking. I am currently researching AAS and am thinking of maybe clean bulking for a month or two before I start a simple Test E cycle.
TRAINING
I do way too much volume. It's a horribly ingrained habit from prison where you work out for 3 fuckin' hours out of boredom. I'm getting better and better, a chest workout used to be 40 sets but now I do about 20-25.
For chest I do something like this
Incline bench, 2 warm up, 4 sets somewhere between 155-185lbs
5 sets dips
5 sets DB press
5 sets cable flye
And maybe some shotguns (close grip bench but with dumbells)
I worked out in prison doing the classic 5 day bro split (everyone does). When i got out I did PPL for 3 years (when I wasn't strung out, I struggle with heroin) and now I'm doing something similar. My arms are lagging behind so I have a dedicated arm day. I also do Chest/Bi's and Back/Tris instead of the other way around. I usually do something like
Chest/Bis
Back/Tris
Legs or Deadlift and Legs
Shoulder and Arm Day
Rest or sometimes not
I try to hit most body parts twice a week and deadlift/squat every 5 days.
Cardio
I probably do cardio 5 days a week. I rotate between:
30 minutes of up hill sprints
40 min jog on hilly back roads
treadmill jogs or steep incline power walk
I'm trying to transition to more HIIT, I really do notice better results and less pain on my joints.
SUPPLEMENTS
MSM/Gluco Joint pill
Multi Vit
Creatine
Thank you for reading this. I was addicted to heroin since age 16 and fat as fuck before that. Literally everything positive to come out of my life has come from lifting. I was just the weight pit porter in a MDOC parole violator camp and I'd trip out on honky's that disrespected the equipment. I love this stuff!
I'll also attach them.
I've been lifting regularly since 2012 when I went to prison. I grew up fat as fuck, like 270lbs at age 13. I'm 6' and 220lbs right now. I was locked up again at the beginning of this year for drugs and lifted the whole time but due to jail nutrition I had to dirty bulk. I've been cutting for about a month now and know I have some time to go.
At my gym and community college I'm one of the stronger and more advanced guys other than the powerlifting dudes. I see some of you guys that post here though and am bodyshamed, haha. I remember when I lived in Ann Arbor I saw legit big dudes on juice for the first time. I do a lot of research on this topic (I know this community hates it when people just hop into it) but sometimes you just need input from dudes who know what they're doing.
This is my plan and I'd appreciate any critique:
DIET
Currently I'm doing a relatively slow cut. I am currently on GPS tether so I don't really leave the house much except for college and the gym so I spend a lot of time there out of sheer boredom. I also do a good amount of cardio, because of this my calorie restriction hasn't had to be too bad yet. I dropped from 235lb to 220lb from eating 2,500-3,000 a day. I am trying to get the discipline to county every single calorie and record it. Instead I eat 5-6 500 calorie meals a day. Typically high protein, moderate fat, low carb. I eat the same shit day in and day out, egg scrambles, tuna + beans, and shakes. I'm not worried too much about this part, it's my willpower that fucks me over and I'm doing ok on that right now.
CUT CYCLE
I'm 220lb in those pictures. I'm not one of those dudes obsessed with seeing veins in my abs and I wonder how my abs will even look considering I was so fat for so long. To be fair those pictures don't show my abs off well, I do TONS of abs and you can tell there's something nice there under the fat. Thankfully I have a stomach fat comp that allows for fat people abs (When you hold more fat under the muscle).
I'm thinking 195-200lb would be a good end point for me. I just want a decent set of visible abs and some cuts up top. At this point I am turning to clean bulking. I am currently researching AAS and am thinking of maybe clean bulking for a month or two before I start a simple Test E cycle.
TRAINING
I do way too much volume. It's a horribly ingrained habit from prison where you work out for 3 fuckin' hours out of boredom. I'm getting better and better, a chest workout used to be 40 sets but now I do about 20-25.
For chest I do something like this
Incline bench, 2 warm up, 4 sets somewhere between 155-185lbs
5 sets dips
5 sets DB press
5 sets cable flye
And maybe some shotguns (close grip bench but with dumbells)
I worked out in prison doing the classic 5 day bro split (everyone does). When i got out I did PPL for 3 years (when I wasn't strung out, I struggle with heroin) and now I'm doing something similar. My arms are lagging behind so I have a dedicated arm day. I also do Chest/Bi's and Back/Tris instead of the other way around. I usually do something like
Chest/Bis
Back/Tris
Legs or Deadlift and Legs
Shoulder and Arm Day
Rest or sometimes not
I try to hit most body parts twice a week and deadlift/squat every 5 days.
Cardio
I probably do cardio 5 days a week. I rotate between:
30 minutes of up hill sprints
40 min jog on hilly back roads
treadmill jogs or steep incline power walk
I'm trying to transition to more HIIT, I really do notice better results and less pain on my joints.
SUPPLEMENTS
MSM/Gluco Joint pill
Multi Vit
Creatine
Thank you for reading this. I was addicted to heroin since age 16 and fat as fuck before that. Literally everything positive to come out of my life has come from lifting. I was just the weight pit porter in a MDOC parole violator camp and I'd trip out on honky's that disrespected the equipment. I love this stuff!
