Well more carbs u kinda hold more watter ? Self expla
MESO-Rx
Anabolic Steroids
Long Off-Season to Classic D Class Weight Cap
- Thread starter Slowww
- Start date
In America, I've noticed that coaches work with a different diet than EU coaches.
EU fat is 0 or very low, equal to 10-20g almond butter or 2-3 eggs.
USA, much higher fat: 3-4 whole eggs, 20-30g almond butter per meal, 50-100g avocados per day.
As for protein, I've seen plans for guys I know from my country who are being followed by your current coach (one is a former IFBB PRO open athlete of his). 500g of protein per day.
ChemBB
Member
Not sure how common this is but my weight tends to fluctuate 8-10lbs daily
Usually it's something like:
AM: 193-195
1.5hr lift + 30m fasted cardio: 190
Bed: 198-200
Anyone else like this?
Slowww
Member
Yeah 100%, I’ve only worked with Eastern Europeans for body building, and worked with an American for powerlifting, but that PL didn’t do diet or PEDs. So the diet thing is very obvious and new to me. My self coached American friends also eat butter and avocado. I remember once one gave me his meal prep and it had home made organic butter to which I was like wtf is this on the rice bro! I was taken aback he put fats in our post workout meal lmao.
Youre exactly right about the egg and almond butter stuff hahaha. I was having 2-3 eggs and like 10g almond butter on training days.
Now I am eating steak and whole eggs for breakfast with my oats. We are not going as high fat as usual because of my experience with the carbs and my digestive system has accustomed to it over the past two years, so I think it needs to be an incremental switch if Im going to go that direction. But the fat is several times higher than Im used to like 4x more fat.
That’s a lot of protein, but you know an open pro is going to require a lot more than I do so I have no room to speak on this haha
Slowww
Member
My daily weight will also fluctuate similarly. I wake up at 240, and go to sleep about 245. I always have a 4-5lb variance unless I get an edema from flying or something. The worst id had was 17lbs after I had to fly a total of 24h
Slowww
Member
Yeah for sure, but I wouldn't have assumed that the weight wouldn’t even move .1 of a kg hahaha. It’s perfectly flat, and then moves up then flattens out again almost like stairs. The difference between today and Monday is .02kg
Slowww
Member
So hamstrings are getting much stronger.
RDL variant is now at 617lbs for 11 top working set today. A lot better than where it ended up on the cut.
Rest of back day work today saw improvements in reps and or weight.
Unposed back
Pump & food 245lbs
RDL variant is now at 617lbs for 11 top working set today. A lot better than where it ended up on the cut.
Rest of back day work today saw improvements in reps and or weight.
Unposed back
Pump & food 245lbs
I do rlly low carbs too for a while will try upping it too little just to see if im going to feel better definetly glad someone is doing something simular
Slowww
Member
Oh I mean carbs still around 600, so definitely not low
ChemBB
Member
You are doing RDL's with +6 plates??
Slowww
Member
Yeah on the belt squat tbjp style. With barbell i go up to +5 plates but I think the strain on my lower back is a bit more noticeable. It’s not bad, but I also have a conventional deadlift session in the same week so I want to let my lumbar spine get a bit more rest since I have a herniated disc.
dinfar1337
New Member
how is it stable?
my pattern for some reason is sunday monday tuesday high weight, wednesday normal weight, thursday friday saturday low weight.
thats because carb cycling but seems pretty stable. i stay same weight 0.05kg difference from monday tuesday - lose 0.5kg on wednesday have my low days and repeat. and can see on sunday if i lost or gained
ChemBB
Member
Never heard of this exercise. That's still crazy strong
I have 3 herniated discs (L3/L4/L5) that cause a lot of pain so I can't do much besides belt squats and quad extensions lol.
Slowww
Member
Its just using the belt squat and swapping a straight bar onto it, then doing the RDL this way. You get a better range of motion, and because of the bar path it’s much easier not to load your spine. With one herniated disc it is much more manageable In terms of fatigue on the spine. I use a belt to be safer, but it’s really not so necessary
Slowww
Member
Oh I mean it literally will not move at all, for half the week.
When I did less fat carb cycling, fasted weight was up and down every day, in a general pattern and the weekly average would change, similar to yours but mine would go up and down several kgs. Your pattern sounds a lot less variable haha. For me, one day I could wake up Monday 105kg then the next day 107kg, then Thursday back down to 103kg. but now it will hold exactly the same weight for three days, then increase after back day, then again on leg day, then stay exactly the same, and repeat.
dinfar1337
New Member
we are the same. im just maintaining.
when i push carbs on a bulk my weight fluctates in kgs day by day aswell. its completely unreasonable to guess man
cutting & maintenance less variance day by day. cutting does have little more variance by typically in trending down way
Slowww
Member
Weight: 109.1/240.5
Alright so today I finally got past a full microcycle. Im happy to say I have either added weight or reps to every single exercise so far for push and pull.
Some movements I was able to add several reps.
So my fatigue is not going to be a problem for pull day, or push day.
Gonna get this all accounted for to see if we need to adjust anything.
I will have a pretty big test on leg day though, since Im now back to hack squatting over 600, and last week was probably the hardest i have every pushed on that machine without a spotter in my life. Honestly Im not excited for tomorrow at all.
However after tomorrow I should be the heaviest I have ever been when I get waterlogged for the stress and inflammation on leg day lol.
Alright so today I finally got past a full microcycle. Im happy to say I have either added weight or reps to every single exercise so far for push and pull.
Some movements I was able to add several reps.
So my fatigue is not going to be a problem for pull day, or push day.
Gonna get this all accounted for to see if we need to adjust anything.
I will have a pretty big test on leg day though, since Im now back to hack squatting over 600, and last week was probably the hardest i have every pushed on that machine without a spotter in my life. Honestly Im not excited for tomorrow at all.
However after tomorrow I should be the heaviest I have ever been when I get waterlogged for the stress and inflammation on leg day lol.
Deadpool99
Member
Keep up the good work.
Have a question for u if you don't mind answering,
I rarely you notice u implement shoulder presses in ur push days, I personally haven't either. Did you ever incorporate shoulder presses earlier in ur lifting career then cut it out or "don't fix what ain't broke"
My front delts aren't lagging but I was questioning weather to add shoulder presses but also have to account for how it will affect my tricep's growth.
On a second note, I'm curious to see what's ur favorite split? You've done Upper days too in the past. I always wondered for people who are used to PPL or at least prefer Chest/trip and Back/bi, how they found the split. I feel like there is too much going on to meaningfully focus on a muscle, I feel like your total weekly sets take a hit.
Assuming U/L/R/U/L/R/R, to make it a 7 day split and 2x frequency for comparison. My schedule requires me to have certain days as a rest so I needed a split that is based on a 7 day week. I used to do a PPL/R/PPL/R 8 day split. Now I'm doing Anterior/Posterior (Push + quads/Pull + hamstring).
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Slowww
Member
1. I do 2 types of presses now on my push days. I will do an overhead and an incline variation. I have always done one or two pushes on a push day. I also do two types of overhead per week. Yesterday was smith overhead, 100kg/225lbs 1x12 and then an AMRAP dropset after my incline bench.
Personally I like one push for chest and one for shoulders on a separate day. If your joints can tolerate ok, then 2 is ok.
I have always done overhead pressing. What I dont do is anterior deltoid work. I haven’t done front raises in over a year lol.
I would 100% program them unless you’re a fucking freak and the weights are so huge youre messing up your joints, and you only need to slightly change the shape of your shoulders’ heads. For someone who needs to get stronger and grow bigger— use them.
It shouldn’t mess with triceps, just means you program less direct tricep work.
I like bro splits, and PPL or PPLUP where I can have one big compound lift in a session, and rest days are the same day of the week. I don’t like two compounds unless it’s for powerlifting, because I want to absolutely maximize one to failire at a time. If you program ppl you have a lot of control over weekly volume, and specific areas of the body so I don’t see your point about meaningful focus on a muscle. You should be able to meaningfully connect with the muscle group from the first warm up set and by thr firet working set be able to fully exhaust it imo, so we only need 2 sets per exercise. Right now for example my push day (chest shoulders) is 14 sets with 7 exercises. Back and legs have 16 sets 8 exercises each, with some overlap (posterior chain).
Im not saying either one is necessarily better for everyone but at certain points in development one will be better than another. If you can’t connect that quickly to muscles, keep learning on bro splits, and then learn how much volume yoi need and just adjust it to PPL or PPLUL PPLU, In the future.
Personally I can’t imagine the UL stuff because the leg training is too intense and heavy and I like really full sessions for legs specifically.
Anterior posterior sounds cool, if you can address your needs with it, then more power to you
For 7 day microcycle I really like PPL—UL—
or
LEGS, CHEST+BIS, SHOULDERS+ARMS BACK&HAMS with three rest days and just obliterate them
Deadpool99
Member
Thanks for the clarification.
Rn I'm liking the anterior/posterior. After my bulk I can assess progress and weak points again.
It's a very good split if u have limited days, 2x frequency, you get all the benefit of having a push/pull day. A little longer sessions, closer to a 2 hour-ish session (but u can pick days where u have the most free time) but the rest days are def worth it.
My legs are where all my genetics are so I can get away with 3 sets of squats/3 sets leg extensions for quads for now. I have no issues pushing hard for 2 hours. No pre/intra workout, just AM fasted. idk how I do it even on a cut.
Anyways, thanks again for the info. Looking forward to seeing ur progress under the new training regime.
