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At you body weight I would say somewhere near 200g fat that would put you right near 3k cals total. Just depends on how fast your metabolism is which I'm guessing its not out of control or you wouldn't be dieting lol. Good luck man
i'll keep the fat count at this for the 1st 2 weeks, then as a tester i will increase the fat count to 200 prolly with meal #2 & 5 with coconut or olive oil and monitor progress. thanks for the tip james.
also looking to add clen at 2 weeks on and 2 weeks off, not sure about this yet, maybe i'll throw it in if i am not pleased with the results sometime down the road.
shoulder & tris:
seated bb press: 75 x 15, 95 x 12, 115 x 10, 125 x 6 & 65 x 20
behind neck press: 75 x 15, 95 x 12, 115 x 10, 135 x 8 & 75 x 18
cable side delts: 30 x 15, 40 x 12, 50 x 10, 60 x 8, & 20 x 20
cable rear delts: 70 x 15, 80 x 12, 90 x 10, 100 x 10, & 70 x 20
decline skull crushers: 45 x 15, 65 x 12, 85 x 10, 95 x 6, & 45 x 17
tri pulldowns (underhand grip): 22.5 x 15, 27.5 x 12, 32.5 x 10, 37.5 x 10, & 22.5 x 20
rope push downs: 17.5 x 15, 20 x 12, 22.5 x 10, 25 x 8, & 15 x 20
legs:
hack squats: 140 x 15, 180 x 12, 230 x 10, 270 x 8, & 90 x 20
incline squats: 90 x 15, 140 x 12, 180 x 10, & 230 x 8
horizontal leg press: 270 x 15, 360 x 12, 450 x 10, 540 x 8, & 180 x 20
lying leg curlz: 50 x 15, 65 x 12, 80 x 10, 95 x 8, & 40 x 20
standing single leg curlz: 40 x 15, 50 x 12, 60 x 10, 70 x 8, & 30 x 20
chest & delts:
db incline: 45 x 15, 55 x 12, 65 x 10, 70 x 8, & 40 x 20
seated cable press: i dont remember but it was 5 sets of complete suckness
palms in incline: 45 x 15, 55 x 12, 65 x 10, 75 x 6, & 35 x 20
standing bent cable flys: 30 x 15, 40 x 12, 50 x 10, 60 x 8, & 25 x 20
cable side delts 7's: 50 x 12 for seven sets
cable rear delts 7's: 80 x 12, 100 x 12, 120 x 12 x 4sets
decided to hold off on cardio for the 1st week. encountered a problem over the weekend resulting in missing meal #6 on both days, little disappointed in that but its been a very long weekend so...
monday:
shoulders & tris:
db shoulder press: 45 x 15, 55 x 12, 65 x 7, 65 x 6, & 35 x 20 [will decrease weight next time]
cable incline shoulder press: 80 x 15, 100 x 12, 120 x 10, 140 x 8, & 70 x 20
db seated side delts: 15 x 15, 20 x 12, 25 x 10, 30 x 8, & 15 x 18
db seated rear delts: 15 x 15, 20 x 12, 30 x 8, 30 x 8, & 15 x 15
skulls: 65 x 15, 85 x 12, 105 x 8, 105 x 8, & 45 x 20
seated plate loaded weighted dips: 140 x 15, 180 x 12, 230 x 10, 270 x 8, & 90 x 20
seated preachers tri extensions: 80 x 15, 100 x 12, 120 x 10, 130 x 8, & 70 x 20
rope push downs: 27.5 x 15, 37.5 x 12, 42.5 x 10, 47.5 x 8, & 25 x 20
gym time: 55 min
weight: 220.5lbs [im blaming hte weight drop on missing those dam meals]
back & traps:
high row machine: 60 x 15, 70 x 12, 80 x 10, 90 x 8 & 50 x 20
seated cable rows (2 single grips): 40 x 15, 50 x 12, 60 x 10, 70 x 8, & 30 x 20
seated cable rows wide underhand grip: 70 x 15, 80 x 12, 90 x 10, 100 x 8, & 60 x 20
palms in lat pulldowns: 100 x 15, 120 x 12, 140 x 10, 160 x 8, & 80 x 20
db pullovers: 40 x 15, 50 x 12, 60 x 10, & 70 x 8
behind back smith shrugs: 135 x 15, 155 x 12, 175 x 10, 195 x 8
smith shrugs: 195 x 8, 175 x 10, 155 x 12, & 135 x 15
NICE brother! I just read through everything again....you are already down a few pounds too...I am almost identical in weight to you i just noticed...When i read your 123 typo I laughed so hard cuz I thought you were purposely screwing with us lol
How's the diet treating ya? Getting used to it? I need to refine mine some more
NICE brother! I just read through everything again....you are already down a few pounds too...I am almost identical in weight to you i just noticed...When i read your 123 typo I laughed so hard cuz I thought you were purposely screwing with us lol
How's the diet treating ya? Getting used to it? I need to refine mine some more
the diets not a problem actually. im not a big food junkie, so when im trying to bulk its really difficult bc of small appetite coupled with my shitty cooking. however, i get these weird spontaneous cravings at times for random foods, like recently i smelled sugar out of nowhere and started craving mexican coke. i enjoy a good beverage every now and again.
before i started this cut ive been eating yucca fries with my burgers, AH! SO GOOOOOOOD!!!, dipped in ketchup is an amazing experience, it will take you to a whole new fry world my friend.
overall the cravings havent been sweat breaking nail bighting claw scratching nose picking for me just yet. we will see what happens.
also, i havent been seeing a major energy depletion either, however i am starting to get a little bit of an energy crash towards the end of the workout which usually subsides with a little bit of a longer rest period.
lastly, since this is top of mind awareness thanks to your post, the first week i had been dealing with headaches just about every day, but your faithful ole nips did not break out the medicine cabinet upon excruciating pain from the frontal lobe region, i did not collapse into pill munching NSAID mode as efforts to reduce the pain, instead i manned it out by increasing water intake and a little head massage by the fiance.
the point, to which i disappointingly left out, as to the reason of listing the yucca fry blurb was to mention that i have been craving those from time to time too. but im all good, no unauthorized cheating for me thus far.
also i am currently incorporating 10mg preworkout cialis.
if you are going to use cialis man take it the night before. it is super slow release for up to 72 hours. i like the viag/cialis combo for a dbl punch for workouts myself
if you are going to use cialis man take it the night before. it is super slow release for up to 72 hours. i like the viag/cialis combo for a dbl punch for workouts myself
interesting, i just so happen to have some non prescribed viagra available to me, may just have to implement this.
bi's & cardio:
bb curlz: 55 x 15, 66 x 12, 75 x 10, 85 x 8, & 45 x 20
plate loaded preachurs: 50 x 15, 55 x 12, 60 x 8, 60 x 7, & 45 x 17
spider curlz: 15 x 15, 20 x 12, 25 x 10, 30 x 8, & 12.5 x 20 [12.5 was a waste of time]
cable ez curlz: 32.5 x 15, 42.5 x 12, 52.5 x 10, 62.5 x 7, & 27.5 x 20
cardio: 30 min, 7 inch incline @ 2mph(?) while monitoring a consistent heart rate of 120.
(sigh) legs:
leg ext: 60 x 15, 80 x 12, 100 x 10, 120 x 8, 50 x 20
leg press [ft close together]: 270 x 15, 360 x 12, 450 x 10, 540 x 8, 180 x 20 [with such little rest, 540 @ 8 reps really SUCKED]
incline hack: 140 x 15, 180 x 12, 230 x 10, 270 x 8, & 90 x 20
deads: 135 x 15, 155 x 12, 165 x 10 [ran out of energy, this is by far the most taxing exercise, should prolly do it first next time]
after about 6 minutes to recoup i decided to move on
seated leg curls: i did 5 sets with the normal 30 sec rest, but i dont remember the weight. i had to stop after this i really had little to no energy, phased out afterwards for a good 2 minutes, yawning non stop, i was done.
gym time: 45 min
weight: 219.5lbs
friday:
chest/delts/tris:
db incline: 40 x 15, 50 x 12, 60 x 10, 70 x 6, & 30 x 20
db flat: 50 x 15, 60 x 12, 70 x 8, 70 x 7, & 40 x 20
smith incline: 115 x 15, 135 x 12, 155 x 10, 165 x 6, & 95 x 20
standing cable flies: 30 x 15, 40 x 12, 50 x 10, 60 x 8, & 25 x 20 [moving up next time]
cable seated side delt 7's: 50 x 7 sets
cable seated rear delt 7's: 80 x 12, 100 x 12, 120 x 10, 100 x 10 x 4 sets
rope push downs: 37.5 x 15, 47.5 x 12, 57.5 x 10, 67.5 x 6, & 32.5 x 18
v bar incline cable skulls: 30 x 15, 40 x 12, 50 x 10, 60 x 8, & 20 x 20
preachur tris: 50 x 15, 60 x 12, 70 x 10, 80 x 8, & 40 x 20
gym time: 1hr 5min
weight: 218.2lbs
note: i missed protein shake for meal #2, however i am going to make it up by adding it back in at the end of the day for meal #6, which means i am only missing out on the 4oz of almonds for today.
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