Legacyfighter's Contest Prep

[Legacyfighter]

just curious, who does your diet/routine?? And could you post it up for us ? I'm curious to how much effort is goin in. Looks like a lot though!

Keep KILLIN IT!!

It's Renaissance Periodization. Specifically Michael. They have a Facebook page and website. Honestly its a very straight forward approach and they make it very easy to follow. Mike is honestly one of the most knowledgeable people I've ever met in this field.

I won't give out too much info on my diet or routine because its unethical and because I'm not going to give out free into that I paid for. Plus he is a friend of mine and i'd like to help him out as much as possible.

Now, that being said... My diet is low-moderate fat, moderate protein, and moderate-high carb. My training is relatively high volume with almost exclusively big compound mocements.

Send an email to Renaissance Periodization if you're interested say Aaron, one of mike's clients referred you. I promise you ain't regret it.

[Legacyfighter]

Weight: 192.8

Low Dead:315x8,
High Bar GM:135x10,
Hack Squat:405x16
High Bar Squat: 225x14

By my last set I could only get 8 reps on high bar squat with 225... Fresh I can do about 30... Yes 30.. Needless to stay my legs were dead. These sessions are awesome. Still dropping weight fast, I get a cheat meal today and tomorrow.

[Legacyfighter]

Weight: 193.6

Top Sets:
DB Row: 50x18
DB Row: 40x16
wide Pulldown: 105x17

Holy Lat veins batman!! Very nice pump. Bicep and forearm pump started to slow me down, so I started letting my arms drain again. Seemed to work well. Lats, , rhomboids, and lower traps got a Hell of a pump.

[Legacyfighter]

Weight: 193.6

Top Sets:

Smith Calves 225x21
DB Upright Row 30x18
Cable Curl 100x13

Weights felt good today. Pump was awesome again. I definitely don't feel any weaker yet. Yesterday I had another cheat meal but nothing insane. I know over the next 3 days I'll probably lose at least 2 more pounds. I still appear to be getting leaner everyday. Will be posting more pics in about 4 days. Hopefully some nice changes to see.

[Legacyfighter]

Cardio is so boring...

[Legacyfighter]

192.6

Leaning out nicely. still seeing daily changes in the mirror.

[NoLimitz]

It's Renaissance Periodization. Specifically Michael. They have a Facebook page and website. Honestly its a very straight forward approach and they make it very easy to follow. Mike is honestly one of the most knowledgeable people I've ever met in this field.

I won't give out too much info on my diet or routine because its unethical and because I'm not going to give out free into that I paid for. Plus he is a friend of mine and i'd like to help him out as much as possible.

Now, that being said... My diet is low-moderate fat, moderate protein, and moderate-high carb. My training is relatively high volume with almost exclusively big compound mocements.

Send an email to Renaissance Periodization if you're interested say Aaron, one of mike's clients referred you. I promise you ain't regret it.

Thanks man, ill definitely look into it. Does he happen to have his pro card?

[NoLimitz]

It's Renaissance Periodization. Specifically Michael. They have a Facebook page and website. Honestly its a very straight forward approach and they make it very easy to follow. Mike is honestly one of the most knowledgeable people I've ever met in this field.

I won't give out too much info on my diet or routine because its unethical and because I'm not going to give out free into that I paid for. Plus he is a friend of mine and i'd like to help him out as much as possible.

Now, that being said... My diet is low-moderate fat, moderate protein, and moderate-high carb. My training is relatively high volume with almost exclusively big compound mocements.

Send an email to Renaissance Periodization if you're interested say Aaron, one of mike's clients referred you. I promise you ain't regret it.

And okay! How many calories are you taking in per day? And the with the routine. How much cardio are you using and when? - This should be basic information and not jip you on your purchased diet/training regime =]

[Legacyfighter]

Calories for the first microcycle were 2200. 2nd microcycle will be about 2600, 3rd will be around 3000. I'm doing 400 cals of cardio on most days. Non workout days are about 600.

[Legacyfighter]

He does not have his pro card by the way.

[NoLimitz]

Calories for the first microcycle were 2200. 2nd microcycle will be about 2600, 3rd will be around 3000. I'm doing 400 cals of cardio on most days. Non workout days are about 600.

400cals? so about 30min sessions, and why are your calories going up if you are cutting? Is a microcycle a carb cycle per say?

[Legacyfighter]

400cals? so about 30min sessions, and why are your calories going up if you are cutting? Is a microcycle a carb cycle per say?

30-40 minutes usually. Those calories are still well below maintenance. A microcycle is a short training period generally a week long or so. For me currently its 5 days.

[Legacyfighter]

Also remember everything is based off of me. Obviously some ppl will start with higher cals, some lower. Some high carb, some moderate. Coach and I speak quite frequently so we can adjust things very quickly if need be.

[NoLimitz]

Also remember everything is based off of me. Obviously some ppl will start with higher cals, some lower. Some high carb, some moderate. Coach and I speak quite frequently so we can adjust things very quickly if need be.

Oh, very nice! And on the microcycle, a short training period? I'm still confused. you move up 400kcals from 2200, every week until 3000? Then restart at 2200? Is this for metabolism purposes?

[Legacyfighter]

Oh, very nice! And on the microcycle, a short training period? I'm still confused. you move up 400kcals from 2200, every week until 3000? Then restart at 2200? Is this for metabolism purposes?

Well honestly, i'm not exactly sure yet. My coach sends me everything a few weeks in advance, but changes are made depending on how i'm doing, so there is no sense in sending me months of training in advance

[Legacyfighter]

Weight: 192.0

DB Bench:90x16
DB Bench:75x14
Cable pushdown:125x19
Pushup: BWx16
Bar Skull:BWx17
Incline DB: 35x19

Those are my top sets of the day. After set 1 I had a gnarly pump. Things just got better from there. Today, I felt as strong or stronger than the last time I did this workout. My triceps are blown out right now. Maybe putting on muscle while dropping fat? That would be awesome right now.

[Legacyfighter]

Today's Workout = Absolutely BRUTAL!!!

Weight: 191.4

Top Sets:
Sumo Squat: 325x7
Sumo Squat: 285x9
Sumo Squat: 235x16
High Bar GM: 155x8

Numbers up from last time through this workout. Today I had to do two extra sets of squats... Ridiculously brutal. I was huffing and puffing like a freight train after just a few sets. I never caught my breath completely during the workout. I was dripping sweat like crazy, BUT MY NUMBERS WERE STILL UP!!!! I've dropped 8lbs in 12 days and haven't lost any strength yet. Very happy with this so far. To top it all off I get to end today with a cheat meal... Makes me very happy.

[NoLimitz]

Today's Workout = Absolutely BRUTAL!!!

Weight: 191.4

Top Sets:
Sumo Squat: 325x7
Sumo Squat: 285x9
Sumo Squat: 235x16
High Bar GM: 155x8

Numbers up from last time through this workout. Today I had to do two extra sets of squats... Ridiculously brutal. I was huffing and puffing like a freight train after just a few sets. I never caught my breath completely during the workout. I was dripping sweat like crazy, BUT MY NUMBERS WERE STILL UP!!!! I've dropped 8lbs in 12 days and haven't lost any strength yet. Very happy with this so far. To top it all off I get to end today with a cheat meal... Makes me very happy.

Nice to see you making progress brotha! What weight were you planning on competing at?

[Legacyfighter]

Nice to see you making progress brotha! What weight were you planning on competing at?

I'm going to compete at 176. Should have a pair of striated glutes at that weight.

[Legacyfighter]

Weight: 194.0

Top Sets:

Pull-ups: 10lbx12
Pull-ups (giant set): 17=9,4,4
DB Rows: 45x20

Really solid workout today. Numbers are up from last time, and Bodyweight is down. Both good things. I was getting a good stretch and contraction during all my sets. Bicep pump was less today, so more stress on lats. Great overall workout today.

So I had a nice 2.5lb jump after my cheat meal yesterday. Looking forward to another cheat meal today. Then strict dieting for a few days. This may sound crazy, but right now I don't think I want anymore cheat meals. I like having the structure of a strict diet, plus the day after a cheat meal I look like crap. I know its better that I do this so I don't drop weight too fast, and maybe even put on some muscle mass, but its still messing with my mind.