Strive For Moreee

Discussion in 'Steroid Cycle Log' started by FourOneDeuxFitt, Dec 1, 2017.

  1. I’m starting a new training program based off of the PHAT training program. I will also be incorporating some training exercises and techniques from John Meadows and Jordan Peters as well. Goal is to gain lean mass gradually. I’m not in it for the sprint just running the marathon for the time being. That may change in the future. Ultimately I would like to do my first show in the next year. I know I have a lot of work to do but this is what I love and I definitely possess the discipline and look forward to feedback and constructive criticism. Program layout is as follows:
    Monday: Upper Body Power
    Tuesday: Lower Body Power
    Wednesday: Active Rest (Cardio/Abs)
    Thursday: Back and Shoulders Hypertrophy
    Friday: Lower Body Hypertrophy
    Saturday: Chest and Arms Hypertrophy
    Sunday: Active Rest Day (Cardio/Abs)

    I haven’t worked out diet completely yet but I’m going to keep protein around 1.5/lb of body weight, carbs probably around 300g on training days and about half that on active rest days. Fats about .75-1/kn of body weight. I know this is a lot of trial and error this is merely a starting point.

    Also I ride about 10 miles total on bicycle to and from work daily so Cardio isn’t a huge priority for me. I’ve been doing this for a few weeks now and have leaned out a good bit from it so far. I may even skip cardio on active rest days to be honest. Again I’ll evaluate and look for opinions as well. I have an active job and on a normal day my phone tells me I walk at least 10,000 steps as a minimum. Normally it’s more.

    First few training days I used to assess my strength on the power days because honestly it’s been awhile since I’ve came close to any type of max whatsoever. Also have been having issues with my right knee feels like I pretty solid strain possibly even a slight tear in my lateral meniscus so the power lower body day was skipped but I eased back into legs on the hypertrophy day..

    Anyways here’s the first week up to this morning.

    •MONDAY 11/27/2017•

    UPPER BODY POWER



    Upper Body Power DayPulling Power Movement: Barbell Rows

    | 3 sets of 3-5 reps

    95x6, 95x6, 135x5, 155x5, 185x6, 205x5


    Assistance Pulling movement:pull Ups (BW&Assisted)

    | 2 sets of 6-10 reps

    BWx5, (-24)x6+1


    Auxiliary Pulling movement:One Arm Seated Cable Low Row

    | 2 sets of 6-10 reps

    30x10, 40x10, 50x7


    Pressing Power Movement:Incline dumbbell presses

    | 3 sets of 3-5 reps

    40x8, 40x8, 80x5, 90x5, 100x5, 105x3


    Assistance pressing movement:Decline Barbell Bench

    | 2 sets of 6-10 reps

    135x10, 155x10, 185x5 drop 135x5


    Assistance pressing movement:Seated dumbbell shoulder presses

    | 3 sets of 6-10 reps

    50x9, 50x8, 50x6


    Auxiliary curling movement: Incline Dumbbell Curls

    | 3 sets of 6-10 reps

    25x10, 25x8, 25x6


    Auxiliary extension movement:V Bar Pushdowns

    | 3 sets of 6-10 reps

    100x10, 110x10, 120x10, 130x8 pause 3






    •TUESDAY 11/28/2017•

    LOWER BODY POWER
    -SKIPPED DUE TO KNEE PAIN





    •WEDNESDAY 11/29/2017 •

    ACTIVE REST DAY

    (Abs and Cardio 25min)




    •THURSDAY 11/30/2017•

    BACK AND SHOULDERS HYPERTROPHY



    Pulling Power Exercise Volume Work:Bent Over Row

    | 4 sets of 8-10 reps with 85% of normal 3-5 rep max

    95x8, 95x8, 175x10, 175x10, 175x10, 175x10(last rep was shitty)


    Hypertrophy pulling movement:Assisted Pull Ups

    | 3 sets of 8-12 reps

    (-42)x8, (-54)x6,(-66)x6, (-78)x6


    Hypertrophy pulling movement:One Arm Cable Row

    | 3 sets of 8-12 reps

    30x12x 40x10x 40x8


    Hypertrophy pulling movement:Chest Supported T Bar Rows

    | 2 sets of 12-15 reps

    45x12, 65x12, 80x10+2 (do these before single arm rows)


    Hypertrophy pulling movement:Close grip pulldowns

    | 2 sets of 15-20 reps

    120x14, 105x13


    Hypertrophy shoulder movement:Seated dumbbell presses

    | 3 sets of 8-12 reps

    25x12, 50x12, 55x9, 55x7 drop 3x4


    Hypertrophy shoulder movement:Dumbbell Laterals

    | 2 sets of 12-15 reps

    15x17, 15x11 drop 10x6



    Hypertrophy shoulder movement:Rear Delts Cables

    | 3 sets of 12-20 reps

    12.5x12, 10x12, 7.5x12






    •FRIDAY 12/1/2017•

    LOWER BODY HYPERTROPHY



    Lower Body Power Exercise Volume Work: Squats

    | 4 sets of 8-10 reps with 85% of normal 3-5 rep max

    135x10, 135x10, 155x10, 175x10, 195x9, 195x9


    Hypertrophy pressing movement: Hack squats

    | 3 sets of 8-12 reps

    90x10, 140x12, 160x12, 180x12


    Hypertrophy pressing movement:Single Leg Press Machine

    | 2 sets of 12-15 reps

    60x15x, 100x15, 140x15


    Hypertrophy extension movement:Leg extensions

    | 3 sets of 15-20 reps

    85x15, 85x15, 85x14


    Hypertrophy pulling movement:Romanian deadlifts

    | 3 sets of 8-12 reps

    80x15x 95x10, 100x7


    Hypertrophy curling movement:Lying leg curls

    | 2 sets of 12-15 reps

    65x14, 65x11+2


    Hypertrophy curling movement:Seated leg curls

    | 2 sets of 15-20 reps

    55x17, 55x15+5


    Hypertrophy calf movement: Donkey calf raises

    |. 4 sets of 10-15 reps

    130x15, 130x15, 150x15, 150x13


    Hypertrophy calf movement: Seated calf raises.

    |. 3 sets of 15-20 reps

    **RAN OUT OF TIME FOR WORK**

    I look forward to feedback both positive and negative I’m sure. That’s the purpose of this is to expand my knowledge, see other perspectives on this. I’m always open to change and wanna do my best to maximize my training and diet.

    Stats
    27
    6’2
    215
    11-13%BF not quite sure
    Currently on 250 mg of test cyp. Just came off a 12 week 500mg per week cycle of cyp. That was my second full cycle completed. First cycle was the same at 500mg/week. Starting weight was about 167.. now holdin I’m pretty good at 215 about two years later. Would like to blast off again but finding a solid source is just to f*ckn difficult online and I just moved so that makes it harder. Until then I’m content. I’d rather have consistency and quality than bs. Anyways. Thanks fellas
     
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  2. •SATURDAY 12/2/2017•
    CHEST AND ARMS HYPERTROPHY

    Pressing Power Exercise Volume Work: Incline dumbbell presses
    | 4 sets of 8-10 reps with 85% of normal 3-5 rep max
    40x8, 40x8, 80x10, 80x10, 80x9, 80x8

    Hypertrophy pressing movement:Flat dumbbell presses
    | 3 sets of 8-12 reps
    65x11, 65x9, 65x8, 60x8

    Hypertrophy pressing movement:Hoist Machine Press (hammer grip flat)
    | 3 sets of 12-15 reps
    115x15, 115x12+3, 115x12+4

    Hypertrophy flye movement:Incline Dumbbell flyes
    | 2 sets of 15-20 reps
    22.5x17, 22.5x17 (chest completely taxed)

    Hypertrophy curling exercise:Cambered bar preacher curls
    | 3 sets of 8-12 reps (weight on each side)
    10x12, 15x12, 20x8

    Hypertrophy curling exercise:Incline Dumbbell curls
    | 2 sets of 12-15 reps
    20x10 (struggles last two reps), 15x10+3+2 (start with lower weight next week bis are pumped crazy)

    Hypertrophy curling exercise:Spider curls bracing upper body against an incline bench
    | 2 sets of 15-20 reps
    10x20, 10x15 (biceps fuckin pumped to where it hurts and can only squeeze 3/4 reps)

    Hypertrophy extension exercise:Hoist Dip Machine
    | 3 sets of 8-12 reps
    195x12, 209x12, 223x10

    Hypertrophy extension exercise:Cable pressdowns with rope attachment
    | 2 sets of 12-15 reps
    110x12, 110x12

    Hypertrophy extension exercise:Cable kickbacks
    | 2 sets of 15-20 reps
    5x15 (triceps are taxed at this point in just moving weight)
    5x12+3

    Felt great during this workout. Endurance definitely wasn’t there though. Waking up at 3am eating a quick breakfast this morning which was a cup and a half of oats dry cooked up with two whole eggs and some mushrooms. Then making it to the gym by 345ish I feel like I didn’t have enough fuel and got taxed out earlier than I should have in my exercises and not moved the weight I should have been. Anyways going to focus on adding some more carbs into the day and see how that makes a difference. Possibly more carbs last meal before bed since I hit early morning workouts.
     
    Seven Dog likes this.
  3. Post workout pics. Will upload some different shots eventually
     

    Attached Files:

  4. This morning workout went great. Second power upp body day of the program and numbers from a week ago compared to today were solid. On all power movements I used the weight I finished with last week for working sets. Met all rep ranges and plan to add 5lbs to most lifts next week. I probably could have added 5lbs today but I wanted to still get used to lower rep ranges and explosive reps with heavier weight. It’s. A new style of training for me and I’m trying to avoid injury doing too much too quick. But went up 10lbs on shoulder press, heavier bicep and tricep exercises, and incline dumbbells with the 105s felt great today compared to the struggle with them last set of last week. Added more carbs into diet also(about 50-70g more per day).



    MONDAY 12/4/2017

    POWER UPPER BODY

    DAY 8

    Power Movement: Bent Over Rows
    | 3 sets of 3-5 reps
    135x5, 135x5, 205x5, 205x5, 205x6
    Assistance Pulling movement:Weighted/Assisted Pull ups
    | 2 sets of 6-10 reps
    (-30)x8, (-30)x7+2, (-42)x5+1
    Auxiliary Pulling movement:Close Grip Pulldown
    | 2 sets of 6-10 reps
    150x7, 150x7+2
    Pressing Power Movement:Incline dumbbell presses
    | 3 sets of 3-5 reps
    40x5, 40x5, 105x5, 105x5, 105x4
    (Felt good give 110s a ride next time)
    Assistance pressing movement:Decline Bench Machine
    | 2 sets of 6-10 reps (weight each side)
    70x10, 80x10, 90x9
    (Start with 90 each side next power workout)
    Assistance pressing movement:Seated dumbbell shoulder presses
    | 3 sets of 6-10 reps
    60x10, 60x7, 50x8
    Auxiliary curling movement: Straight/Cambered bar curls
    | 3 sets of 6-10 reps
    45x10(straight), 55x10(cambered), 60x8(straight)
    Auxiliary extension movement:V Bar Pushdowns
    | 3 sets of 6-10 reps
    120x10, 130x10, 140x10, 150x7
     
    Seven Dog likes this.
  5. This morning went pretty well actually. It’s still a little struggle on leg day with my knee and riding my bike about 10miles a day altogether from work takes a toll on my legs too I’ve only been doing that for a few weeks so my body isn’t completely adjusted to it yet. All in all this was my first “heavy” leg day in a good bit of time. I still was cautious to do too much too quick but I can say I was satisfied with what I did put up for the day. Still assessing my actual strength and getting used to low rep ranges with explosiveness. It’s a new style of training for me but so far I like it a lot mixed in with the hypertrophy days. Anyways. Here’s this morning....

    •TUESDAY 12/5/2017•

    POWER LOWER BODY

    DAY 9

    Pressing Power Movement:Squats
    | 3 sets of 3-5 reps
    135x5, 185x5, 225x5, 245x5(5th rep tough), 265x3, 275x3(little sketchy to go too deep with knee)
    Assistance pressing movement:Hack Squats
    | 2 sets of 6-10 reps (weight each side)
    90x10, 110x10, 125x10
    Assistance extension movement:Leg extensions
    | 2 sets of 6-10 reps
    115x10, 130x10, 145x8
    Assistance pulling movement:Stif legged deadlifts
    | 3 sets of 5-8 reps
    225x8, 245x7, 265x5(had 2 more in the tank, first “heavy” leg day in a LONG time due to knee)
    Assistance pulling/curling movement:Glute ham raises or lying leg curls
    | 2 sets of 6-10 reps
    90x9, 90x8, 90x7+1 30sec concentric hold
    Auxiliary calf movement:Standing calf raise(done on leg press no standing machine)
    | 3 sets of 6-10 reps
    170x10, 210x10, 230x10, 250x7
    Auxiliary calf movement:Seated calf raise
    | 2 sets of 6-10 reps
    70x9(calves are smoked), 70x10
    Dumbbell Shrugs(3 second concentric hold on all reps)
    | 4 sets of 6-10
    60x10, 65x10, 70x10, 75x10

    Threw shrugs in at the end because I forgot to do them last week on back and shoulder day and also for the fact I lack trap development so I’m going to aim to hit them twice a week to get them growing.

    Preworkout meal:
    1 1/4 cup Kashi GoLean
    1 Scoop Allmax Whey Gold
    1 Cup Almond Milk

    1 scoop of Allmax Whey Gold directly after workout

    45-60min after workout
    80g oats
    1 banana
    1/4 cup blueberries
    1 scoop Allmax whey gold
     
  6. Wunderpus

    Wunderpus Member AnabolicLab.com Supporter

    Jesus. Well, thanks for the novel. I was into it in the beginning, but stopped reading when I saw the length of the post.

    Good luck, hope it works out.
     
  7. Yeah. Got a little carried away with that haha I’m just a detailed person. Thanks though. We’ll see what happens.
     
  8. •THURSDAY 12/7/2017•
    BACK AND SHOULDERS
    DAY 11 of Program

    Power Exercise Volume Work:Barbell Rows
    | 4 sets of 8-10 reps with 85% of normal 3-5 rep max
    95x10, 95x10, 175x10, 175x10, 175x10, 175x10(last rep was shit)
    Hypertrophy pulling movement:Assisted Pull Ups
    | 3 sets of 8-12 reps
    (-54)x8, (-54)x7+2, (-66)x7+2
    Hypertrophy pulling movement:Seated Cable Row
    | 3 sets of 8-12 reps
    150x8, 135x8 (feeling gassed already), 120x10
    Hypertrophy pulling movement:Chest Supported T Bar Rows
    | 2 sets of 12-15 reps
    70x12, 70x12
    Hypertrophy pulling movement:Close grip pulldowns
    | 2 sets of 15-20 reps
    120x11+4, 105x10 drop 75x6
    Hypertrophy shoulder movement:Seated dumbbell presses
    | 3 sets of 8-12 reps
    20x8, 55x12, 60x8, 55x7 drop 32.5x5
    Hypertrophy shoulder movement:Upright rows
    | 2 sets of 12-15 reps (cambered Bar x weight per side)
    10x15, 10x15
    Hypertrophy shoulder movement:Side lateral raises with dumbbells or cables
    | 2 sets of 12-20 reps
    10x15+5 partials, 10x12+10 partials
    Hypertrophy shoulder movement:Cable Rear Delt Flyes
    | 2 sets of 12-20
    7.5x12 (Shoulders hit at this point), 7.5x12

    Reps were a little shy of last weeks hypertrophy back/Shoulders. Shoulders felt great but back got pretty taxed into 3rd exercise so Thinking about adding in another rest day between power and hypertrophy days and/or extra calories on off days..
     
  9. •FRIDAY 12/8/2017•
    LOWER BODY HYPERTROPHY
    DAY 12

    Lower Body Power Exercise Volume work:Squats
    | 4 sets of 8-10 reps with 85% of normal 3-5 rep max
    135x5, 135x5, 225x10, 225x10, 225x9, 225x8
    Hypertrophy pressing movement:Hack squats
    | 3 sets of 8-12 reps
    190x12, 210x12, 230x9
    Hypertrophy pressing movement:Single Leg presses
    | 2 sets of 12-15 reps (slow eccentrics)
    95x10, 75x12
    Hypertrophy extension movement:Leg extensions
    | 3 sets of 15-20 reps
    70x18, 70x17, 70x
    Hypertrophy pulling movement:Romanian Deadlifts
    | 3 sets of 8-12 reps
    100s x10, 100s x10, 100s x10
    Hypertrophy curling movement:Seated Leg Curls
    | 2 sets of 12-15 reps
    55x20, 70x17
    Hypertrophy curling movement:Lying leg curls
    | 2 sets of 15-20 reps
    40x16, 40x15 (hammies smoked)
    Hypertrophy calf movement: Donkey calf raises
    |. 4 sets of 10-15 reps
    170x15, 190x12, 190x12, 190x11
    Hypertrophy calf movement: Seated calf raises
    |. 3 sets of 15-20 reps
    45x15, 45x15, 45x17


    Compared to first week hypertrophy Lower body routine added +30 to squats and +50 to hack squats for working sets after being able to see lower body strength earlier in the second week for the first time in a long time going “heavy”.
     
    Seven Dog likes this.
  10. •12/9/2017•
    CHEST & ARMS
    DAY 13

    Pressing Power Exercise Volume work:Incline dumbbell presses
    | 4 sets of 8-10 reps with 85% of normal 3-5 rep max
    35x8, 35x8, 85x10, 85x10, 85x8, 80x7
    Hypertrophy pressing movement:Hammer Decline Press
    | 3 sets of 8-12 reps (lbs each side)
    90x9, 90x9, 90x8 drop 45x5
    Hypertrophy pressing movement:precor Incline press (hammer grip)
    | 3 sets of 12-15 reps
    90x12, 80x10 drop 50x5, 70x11 drop 40x5
    Hypertrophy fly movement:Incline dumbbell fyes
    | 2 sets of 15-20 reps
    22.5x16, 22.5x15
    Hypertrophy curling exercise:Cambered bar preacher curls
    | 3 sets of 8-12 reps (weight each side)
    20x11, 20x8, 15x6 +3
    Hypertrophy curling exercise:Incline dumbbell curls
    | 2 sets of 12-15 reps
    15x10, 12.5x9 +3
    Hypertrophy curling exercise:Spider curls bracing upper body against an incline bench
    | 2 sets of 15-20 reps
    10x16, 10x15
    Hypertrophy extension exercise:Hoist Dip Machine
    | 3 sets of 8-12 reps
    223x12, 237x10, 237x8
    Hypertrophy extension exercise: V Bar Pushdowns
    | 2 sets of 12-15 reps
    110x12, 110x15
    Hypertrophy extension exercise:Cable kickbacks
    | 2 sets of 15-20 reps
    5x14 +1, 5x12


    Incline dumbbell press up +5lbs from last week and much more powerful reps on decline Press this week with better working weight for the sets. Solid workout this morning.
     
  11. 12/10/17
    Day 14

    Cardio (25min on treadmill 15%jncline 2.5mph)
    Abs
    4x Leg raises
    3x sets decline crunches
    3x Cable crunches

    Get about 10miles in on my bike today as well traveling to and from work. Much needed rest day legs are still smashed from Friday.
     
    Seven Dog likes this.
  12. Morefyah

    Morefyah Member

    Looks like your running a solid program.
    Keep up the good work..
     
    FourOneDeuxFitt likes this.
  13. Thanks man I appreciate it. The whole power upper/Lower is completely new to me with the low rep ranges and explosive sets. But I’m definitely enjoying it and it’s nice moving heavy weight around weekly. Good change of pace mixed with the hypertrophy days and so far the numbers are slowly progresssing so I’m happy with it.
     
  14. 12/11/2017
    POWER UPPER BODY
    DAY 15

    Pulling Power Movement: Bent over Row
    | 3 sets of 3-5 reps
    135x5, 135x5, 135x5, 210x5, 210x5, 210x5 (+5 next week)
    Assistance Pulling movement:Assisted Pull ups
    | 2 sets of 6-10 reps
    (-30)x6, (-42)x7, (-60)x6+1
    Auxiliary Pulling movement:Seated Cable Row
    | 2 sets of 6-10 reps
    150x7, 135x6, 120x6
    Pressing Power Movement:Incline dumbbell presses
    | 3 sets of 3-5 reps
    40x8 , 110x3x 110x3, 105x4
    Assistance pressing movement: Decline Press Machine
    | 2 sets of 6-10 reps
    90x10, 100x9, 110x6
    Assistance pressing movement:Seated dumbbell shoulder presses
    | 3 sets of 6-10 reps
    65x6, 55x7, 50x7
    Auxiliary curling movement: Cambered bar curls
    | 3 sets of 6-10 reps
    60x10, 70x7, 70x5+2 drop 60x2
    Auxiliary extension movement:Skull crushers
    | 3 sets of 6-10 reps(cambered Bar+lbs each side)
    15x10, 20x10, 25x5

    Barbell Rows, incline press, and shoulder press all +5lbs from last weeks upper body power day. Pissed off this morning though. Realized since moving recently to a new state my most recent source I’ve found is barely putting 8ml in the damn vials. Regardless of the quality I’m not playing that game. Well scratch this guy and back to the hunt. Luckily have enough cyp for another few weeks and hopefully find someone solid to blast off with mid January. This shit gets so frustrating just finding a reliable person and quality.
     
  15. Wasn’t feeling too strong this morning. Working too much and lack of sleep are catching up with me. Luckily still added some reps to last weeks numbers so any little progress is always a step forward.

    •12/12/2017•
    POWER LOWER BODY
    DAY 16

    Pressing Power Movement:Squats
    | 3 sets of 3-5 reps
    135x5, 135x5, 225x5, 265x5, 275x4, 275x4
    Assistance pressing movement:Hack Squats
    | 2 sets of 6-10 reps (lbs each side)
    115x10, 125x10, 135x8
    Assistance extension movement:Leg extensions
    | 2 sets of 6-10 reps
    145x10, 145x10, 160x7
    Assistance pulling movement:Stiff legged deadlifts
    | 3 sets of 5-8 reps
    225x8, 265x6, 265x6, 265x5
    Assistance pulling/curling movement:Glute ham raises or lying leg curls
    | 2 sets of 6-10 reps
    80x10, 80x8, 80x8
    Auxiliary calf movement:Standing calf raise
    | 3 sets of 6-10 reps
    250x10, 270x8, 270x8
    Auxiliary calf movement:Seated calf raise
    | 2 sets of 6-10 reps
    70x10, 70x10
    Dumbbell Shrugs
    | 4 sets of 6-10 reps
    70x10, 75x10, 80x10, 85x7
     
    Burleyboyz likes this.
  16. Supposed to have an active rest day with abs and cardio. Alarm went off this morning and body wasn’t having it. Got a solid 8hrs rest though and guess my body needed that a lot more than I realized. Still will get 10miles in on my bike today so I’ll just justify skipping the gym with that. Looking forward to Back and shoulders tomorrow.
     
    Seven Dog likes this.
  17. •12/14/2017•
    BACK AND SHOULDERS
    DAY 18

    Barbell Rows (overhand grip)
    | 4 sets of 8-10 reps with 85% of normal 3-5 rep max
    135x8, 135x8, 180x10(hard set), 180x9, 180x8, 180x7+2
    Hammer Strength Front Lat Pulldown (hammer grip)
    | 3 sets of 8-12 reps(lbs each side)
    45x10, 55x12, 65x9, 65x10
    Chest Supported T Bar Row
    | 3 sets of 8-12 reps
    70x10, 70x9, 70x8+1 (smoked after these)
    Unilateral Seated Cable Row
    | 2 sets of 12-15 reps
    30x12, 30x12 (4•1•3 tempo)
    Close grip pulldowns
    | 2 sets of 15-20 reps
    105x15, 105x11 drop 90x5

    Seated dumbbell presses
    | 3 sets of 8-12 reps
    25x10, 60x9, 60x8, 60x6 drop 45x5
    Upright rows
    | 2 sets of 12-15 reps (cambered Bar x weight per side)
    15x15, 15x15
    Dumbbell Side Laterals
    | 2 sets of 12-20 reps
    10x15+ 5 partials, 10x12+ 8 partials
    Machine Rear Delt Flyes
    | 2 sets of 12-20
    100x16, 100x13 drop 80x6
     
  18. Seven Dog

    Seven Dog Member AnabolicLab.com Supporter

    Good log! I would like to see more of your daily diet. I know logs can be a pain, especially without feedback. Subb'd!

    You only running 250mgs of cyp EW?
     
    FourOneDeuxFitt likes this.
  19. Right now I’m at 200mg cyp/wk until about mid to end January then gonna blast off.

    Training day macros right now consists of about 300-330g protein, 325-350g carbs, and <75g of fats. About half of my daily carbs are consumed pre and post workout and before bed( due to the fact I workout first thing in the morning when I wake up). Non-training Days protein and fats stay the same(I don’t make calories up with fats a low calorie Day is low calorie to me) and cut carbs in half around 150-175g.

    Most protein sources are chicken, extra lean ground beef or lean ground turkey for one meal a day, an egg/egg white meal, and the rest are normally chicken, proats, protein pancakes, and shakes post workout. Carb sources are Arnold 100% whole wheat flour, oats, bagels, and rice occasionally. All fats come from protein sources and sometimes I’ll eat some PB when I’m craving sweets. I really haven’t had a cheat meal or anything like that in weeks. Trying to just keep bf 12% or less and lean bulk when I blast back off. Hopefully be ready to compete my first show within the next coming year.
     
    Seven Dog likes this.
  20. 87EFDED2-F04B-4537-8998-515A8CCBC24E.jpeg

    Post back day shot from this morning. Focus is going to be more on overall back development for awhile. Really wanna get lats developed more and add some more width. Weighted in at 214 this morning pre workout with 1 1/4 cup kashi go lean cereal, scoop of allmax Whey, and cup of coconut almond milk preworkout.
     
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