Profion
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the numbers you write are they in lbs - or kg ?
Lbsthe numbers you write are they in lbs - or kg ?
^^^def agree here,The new macro breakdown looks good to me. If you start feeling low on energy or weak in the gym you might consider throwing in 1-2 high carb days per week.
That pretty much keeps my macros the same except for carbs so it should be easy to measure. Thanks Bean!I like a split of somewhere in the ballpark of
250/400/100or less
P/c/f
Others who may chime in as well.
I try to hit those exact numbers daily! Yay BulkingI like a split of somewhere in the ballpark of 250/400/100or lessP/c/fOthers who may chime in as well.
No problem bro! Keep killing it budThat pretty much keeps my macros the same except for carbs so it should be easy to measure. Thanks Bean!
Lol you lucky dawg!I try to hit those exact numbers daily! Yay Bulking
Last I checked I was 186 a week ago. Thanks for the advice but I'm not exactly sure what you mean.how much you weight, i dunno but thats kind of alot of supplement for the weight your lifting. I would add in more meat
That is what I usually do on off days. Higher fats and lower carbs a good amount. Calories may be a little lower on off days to for me personally.Since today is an off day, I'm going to raise fats to .8/lb body weight and lower carbs to stay around 2500Kcal...is this accurate thinking?
I'm the exact same way lolIt's hard to say going off those super close-up shots, but yes I can definitely see that you look harder than before. It's not at all uncommon to wake up drier than when you go to bed. My abs generally look best in the morning, and progressively worse over the course of the day haha.
Waist and hips are different measurements. The waist is technically measured at the top of the abs/floating rib area and hips is around your ass. Ideally, take measurements on the same day and under the same conditions as they can be skewed depending on what you ate the previous day especially if you had a refeed/cheat meal the previous night.BODY STATS
Weight: 183.6 (-2.8)
Chest: 41 (+.5)
Arms: 15 (-)
Forearms : 13 (+.25)
Shoulders: 48 (-)
Hips: 40 (-)
Thigh: 24 (-.25)
Calves: 16 (-.25)
I expected the loss in size but was surprised at the gains, especially in forearms. Can't say I'm complaining. Overall I'm happy with the way I'm looking. No progress in the waist size which is strange because rbrb my wife says I look leaner and my abs are popping more. Anyway, I definitely feel good about where my diet is and will continue with it. Next week I'll readjust macros based on new weight.
I always measure my hips at the thickest part of my butt and waist I've always done around my love handles. I always measure as soon as I wake up on sunday morning before eating/drinking anything.Waist and hips are different measurements. The waist is technically measured at the top of the abs/floating rib area and hips is around your ass. Ideally, take measurements on the same day and under the same conditions as they can be skewed depending on what you ate the previous day especially if you had a refeed/cheat meal the previous night.
Could be. Keep a close eye on that dryness. If it escalates you may want to reduce the Erase intake.SUPPLEMENTS: Sex drive is way up and I'm feeling significant dryness/stiffness in my neck vertebrae. It's definitely not musculature stiffness. So a good indication that test is up and estrogen is down? Comments would be appreciated.
*I'm DEFINITELY feeling some added aggression today.
It only gets real noticeable on my off days. When I'm working out it's nothing. And it only seems to be in my neck. So I'll definitely pay attention to it to make sure it doesn't get worse.Could be. Keep a close eye on that dryness. If it escalates you may want to reduce the Erase intake.
How are you liking the Erase Pro? Definitely seeing and feeling results after a week and a half. I keep getting compliments from the wife, but I think she knows it's what I want to hear lol. She'd probably say I was looking good even if I didn't because she knows how much work I've been putting into this. Gotta love 'er!Good progress, I am guessing that with diet getting dialed it'll get even better. I got my diet dialed in late last week as well, had a great chest day on Saturday, refeed on Sunday (2yr olds bday party), and a great squat day this morning. Adding in EPro today to my stack, needing to get dried out.
It's only been 3 days so its a little early to tell how that's working. Well other than pissing a lot.How are you liking the Erase Pro? Definitely seeing and feeling results after a week and a half. I keep getting compliments from the wife, but I think she knows it's what I want to hear lol. She'd probably say I was looking good even if I didn't because she knows how much work I've been putting into this. Gotta love 'er!
The idea was to focus more on strength right now. That's why I picked exercises that he stated in the back of his book are the best for improving the core exercise. Do I need to change my rep/sets scheme to focus more on strength?Are you going to switch over to one of the assistance templates in the book or sticking with a muscle-based template? I like the switch you made on squat day.
Either way, the extra calories you've added into your diet lately are going to fuel your sessions and improve your recovery.
If the focus is more of strength, then you'll want to shift the assistance lifts to hit the entire upper-body on bench and overhead press days. I personally think the Periodization Bible assistance template is the best one in the book.The idea was to focus more on strength right now. That's why I picked exercises that he stated in the back of his book are the best for improving the core exercise. Do I need to change my rep/sets scheme to focus more on strength?
I couldn't believe how sore my hamstrings were/are from doing those SLDLs. Love it!
Ah gotcha! I'll definitely make the adjustment. And I'm loving how I feel in the gym. Definitely a big improvement on energy and focus after adjusting my diet. No more nausea or sudden fatigue. I feel like I can hit every set with determination.If the focus is more of strength, then you'll want to shift the assistance lifts to hit the entire upper-body on bench and overhead press days. I personally think the Periodization Bible assistance template is the best one in the book.
You'll need to work up to that amount of compound volume. I'd start off with the first four lifts you listed and then an isolation lift (biceps or triceps) as the final lift.Not looking specifically at the periodization template, but he does outline a 4 week phase that he claims is the best way to build strength and balance out any weaknesses. It goes like this:Main exercise, assistance exercise at specific %s, then 1 exercise to target certain muscle groups that he says to just do 3 sets of 10-20.(example)Shoulder Press (5/3/1), close-grip bench 50%x10, 60%x10, 70%x10, lats, upper back, bis and tris.So on this day I'd do something like:Shoulder Press - 5/3/1Close-grip Bench50%x1060%x1070%x10Kroc Rows (one-arm DB rows)3x10-20Shrugs3x10-20Chins3x10-20Dips3x10-20What do you think about that?
So instead of chins and dips just do like EZ bar curls or DB curls? And then tris on chest day? Next week is my 5/3/1 week and then my deload. You think I'll be ready for the full template starting my next phase?You'll need to work up to that amount of compound volume. I'd start off with the first four lifts you listed and then an isolation lift (biceps or triceps) as the final lift.
I prefer hammer curls since it'll help to hit the forearms as well. I hit everything except for biceps twice per week and especially focus on lats and triceps.So instead of chins and dips just do like EZ bar curls or DB curls? And then tris on chest day? Next week is my 5/3/1 week and then my deload. You think I'll be ready for the full template starting my next phase?
That's the way this template is set up. The upper body exercises are done on Bench and Press day, lower body/core done on Squat and Deads day.I prefer hammer curls since it'll help to hit the forearms as well. I hit everything except for biceps twice per week and especially focus on lats and triceps.
Thanks buddy, it's good to have you back!Great detail in here brother. Been away but I'm all caught up. The measurement update is cool, keep up the good work!
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