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Need help getting back on track

theshocker21

Member
I have been training for a year and a half and have made some pretty good gains in LBM and have shed quite a bit of BF.

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My training has gone sporadic since I don't have a training partner anymore; Not to mention, I have umbilical hernia and have avoided deads and squats.

In Feb I cut down below 10% BF at 185 (as you can see in the link above)

since then I have put on 20 pounds and weigh 205. I need a training program to follow. I am leaning towards GVT(German Volume Training). I am also interested in HST. I look pretty decent weighing 197 or so. So here are my questions?

What body type do I appear to have? I feel that I definately have some endo in me.

What should my macros look like? I'm thinking 35/45/20

Has anyone used GVT and had good results?

Cardio regimen?

Last but not least,
Is there anyone else that has the same body type/weight that
has a good diet?

I always start my day out with 1/2 cup of oats with some protein mixed in, fresh juice/fruit

I have protein blend during the day and night(Sometimes with a TBSP of natual PB)

I eat Chipotle and Pei Wei almost every single day (Sometimes twice a day) which got me into this situation :trout:

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I have difficulty to gain mass, and ease to put on fat. So I have to be very strict. If you want my diet, I will write it down. Consist of 400 g. protein, 160g carbs, and fat is only in meat. I am seeing changes in my body composition, and really notice good gains. You saw my log right? Want additionnal info on my diet? Just ask, and I will make you a sample day to stay lean and build mass.
 
Here it is:

Meal 1: 2/3 oats with 8 egg whites and 1 cup cottage
Meal 2: 3 scoops whey shake
Meal 3: 2-3 chicken breasts w. Brocolli
Meal 4: 3 scoops whey shake
Meal 5: 1 cup cottage cheese
Meal 6: (1/2 during 1/2 post)3 scoops whey, Purple Wraath, 2 scoops Gatorade
Meal 7: (1 1/2h after workout) 2-3 chicken breasts w. Brocolli
Meal 8: 3 scoops whey, or BSN lean dessert(not now, I am on x-factor)

That's about it.. Convenient, and easy to make. You can replace the breasts with other choices of lean meat, approx. 8 oz. will do it.

Good luck
 
I have a tendency to go hypo really easily. It's weird. It looks like the 160g of carbs you have each day includes all that broccoli. Thanks for posting the diet.
 
No prob. I dont count the brocolli really. Fibers are the major carbs in that, and does not affect blood sugar really much.. I was also like that, but I got used to it. And now I am fine with it. Give yourself 10 days, you'll be fine ;)
 
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