Tweetmeal 1
16oz top round
2 cups oats with 2tblspns brown sugar and cinnamon
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon and 1/2cup raisins
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4 post workout
100g whey shake with almond milk
150g total weight red potato
1 lrg granny smith apple
meal 5
16oz top round
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

Tweethams/calves another favorite training day haha:

step mil 15min warmup
lying leg curls 60x25 80x25 100x25 110x25 120x25 dropset 10 reps per drop 140x10ds 120x10ds 100x10ds 80x10ds 60x10
seated leg curls 75x20 90x20 120x20 150x20 180x15
db walking lunges 40 for about 40 yards 4sets
leg press heels high wide stance 270x20 470x20 670x20 870x15
toe press on leg press 270x30 470x20 500x15/3
seated calf raise 90x20 120x20 140x20 100x20

TweetI am ****ing in on this!!!

TweetQuads/calves

keep in mind i just came off a long trip high into the mountains and i am no longer a mountain man. so i get swollen joints jacked up sinuses and a bunch of other bs every time i go up that way. the workout today was on point but no pushing cause i didnt want to risk hurting anything:

15 min step mil
leg extension 30x50 45x40 60x30 120x25 135x20 150x20 180x15 last 4 sets are with a 2 sec pause at the top and a hard contraction
abbductors 100x20 120x20 140x20/2
adductors 100x20 120x20 140x20/2 these two exercises were supersets
squats 135x20 225x20 315x12/3
leg press 200x50 300x40 400x30 500x30 same as last week. half reps done wide stance and the other half narrow shoulder width stance
smith machine sissy squat hacks 90x15/3
toe press machine 150x30 180x30 210x25/2
had to be easy on the calves cause they were brutalized driving and walking the mtns. let's just say they are still cramping up something fierce haha

Tweetrun down and still tired. back to the grind with no beats missed:

chest/bis

15 min step mil
db rotator inner and outer 5x30/3 each
incline press 135x20 185x20 225x20 315x5/5
machine press 120x20 150x15 180x15/2
pec dec flyes 90x25 120x25 150x15/2

standing bb curls 65x50 narrow 65x50 wide 65x50 reverse
called it a day

Tweetsome nasty delts/traps today:

15min step mil warmup
db rotator warmup inner outer 5x30/3 each
db shrugs 50x30 60x30 75x25 85x20 95x20 105x20
db side lats 10x30 15x30 20x25 25x20 30x20/2
pec dec rear delts 60x30 75x25 90x20/3
bb front raises 20x30 30x20 40x20/2
machine lats 50x20 70x20 90x20
machine press 60x50 50x50

Tweethams only today:

15 min step mil
seated leg curls 90x30 120x25 150x20 180x20 210x15 225x12
reverse hacks 90x20 180x15 270x15 360x15 450x12
stiff leg deads (db) 50x20 60x20 80x15 100x15 120x12
walking lunges 40lb db 3sets about 30 yards

they are freaking smoke housed today. other than that feeling pretty freaking good. most likely going to be making a few minor cycle adjustments next week and i will get up what i have eaten daily this week cause every day has been the exact same

Tweethow quickly would you say someone can drop 5% bf w/ minimal muscle loss? body type: ectomorph.

Tweet

Originally Posted by sensitivenips

how quickly would you say someone can drop 5% bf w/ minimal muscle loss? body type: ectomorph.

yikes man. a whole lot of variables on that to give a real number. for us we normally drop low and slow with about 1-3lbs a wk. the thing that sucks is the methods you need to drop bf fast are also going to cause quite a bit of muscle loss with it. best suggestion i could give is to find what your bodies maintaince need for carbs is and cut that by 50. obviously you still need 1.5-2g of pro per pound of lean mass and just a touch of healthy fat. that will get you headed where you want to be

Tweet

Originally Posted by guns01

yikes man. a whole lot of variables on that to give a real number. for us we normally drop low and slow with about 1-3lbs a wk. the thing that sucks is the methods you need to drop bf fast are also going to cause quite a bit of muscle loss with it. best suggestion i could give is to find what your bodies maintaince need for carbs is and cut that by 50. obviously you still need 1.5-2g of pro per pound of lean mass and just a touch of healthy fat. that will get you headed where you want to be

thanks man. last spring i cut 25 lbs in 3 months, and the feedback i was getting was that i could have done that much faster. however i never reached my goal for that, and am starting to look into doing another cutter this spring, so your feedback helps. i didnt get my bf% before i started so i dont know how much of that actually dropped. anywase i appreciate the response.

Tweet

Originally Posted by sensitivenips

thanks man. last spring i cut 25 lbs in 3 months, and the feedback i was getting was that i could have done that much faster. however i never reached my goal for that, and am starting to look into doing another cutter this spring, so your feedback helps. i didnt get my bf% before i started so i dont know how much of that actually dropped. anywase i appreciate the response.

shoot me your stats and i will put you on the right path. my way, is far less painful and you will save more lean mass in the long run and not be ready to eat your cpu couch or pets for the most part haha

Tweetgreat day today back/tris

15min step mil
cable rope pullovers 60x30 80x25 100x20 120x20
pullups x12 x12 x12 x10
cable rope rows 80x20 100x20 120x20 140x20 150x15
low pulley rows 120x20 150x20 180x20 210x12
wide grip pulldowns 120x20 150x15 180x15 200x15
deads 135x20 185x20 225x20 275x15 315x15

vbar pressdowns 100x30 120x30 140x30 160x20
machine dips 90x20 180x20 230x15 270x15
db skullies 30x20 40x20 50x15 60x15
reverse grip pressdowns 140x20 160x15 180x15 200x12

done sir done. hell of a crazy pump

Tweeti just added in some new aminos from optimal nutrition this past week. i got some amino energy. pretty tasty and the give u a little bit of a kick. to me it is like tang for you older poor guys like me that knows what that is lol

Tweetyes i do man. stay tuned cause 90% of the time my workouts change from week to week. with that said if my joints are a little sore i will back off a bit and push a bit higher on reps but i always try to keep my muscle off balance and the gains never stop. high reps and high volume is what i built what i carry now though to be as honest as possible. the less than 8 rep stuff with crazy heavy weight never really worked to good for me. i got hung at just under 230 and then hooked up with an older top level npc guy that i worked for and have been growing ever since

Tweeti forgot a couple weeks back i added in Sermorelin to the supplement list at 120mcg before bed. this stuff is pretty potent and i am liking it very much so. running it alongside of cjc w/o dac and it can def tell a huge difference in how i feel