ZackMurphy
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Okay, so I've done a few journals on another site (bb.com), and they’re always well-received, but I don’t get the high-quality feedback people get on this site. I’m a bb.com refugee.
So here goes.
My stats:
I'm 34, about 5' 11", 172# right now. I look very lean, like an off-season triathlete, probably about 12-14% bodyfat. I’m ectomorphic, but not 100% ecto. I stay very lean, and LBM is very hard to gain without an equal or greater amount of fat, no matter how clean I eat. Just cut down from about 176 to about 172 in about 1 1/2 months. Just wanted to lose some fat pre-cycle.
I was a distance runner and played some baseball, and I have only ever trained for those sports. Speed and quickness, and some functional strength, but no need for size.
I don’t really give a crap about size - my programs are always more about strength. But I am a personal trainer, and sadly , it would actually boost my business to simply be larger. I like the weight I’m at, but it would help my income to add a few pounds. Yes, I know I could do this though diet and proper training. I do my best, but my body generally rejects my efforts to add LBM.
Past cycles:
I did a 1-test/4ad transderm cycle (forget exactly how many mgs and the progression) about 8 months ago. PCT’d with Nolva. Went from about 165 to 175, with some fat gain. I did another cycle before that - I forget exactly.
My program for this cycle:
Did powerlifting programs for a while - loved them, but they drained my CNS something fierce.
I’ve been doing a more traditional bb’ing style program structure lately, and I like it, so I’ll just keep it up. The split is not set in stone, since my schedule varies, but I do as much as I can, when I can.
My sets – almost always 3. 3 or 4 exercises for big parts, 1 or 2 for bis and calves. Mainly compound stuff, though more iso work lately for bis and tris.
Rep progression is 15-10-5. On sets #1 and 2, I just do 15 reps, then 10 reps, both roughly 1-3 reps shy of failure. On set #3, I go for it. Pick a 5-6RM and max out. I’ll do a 4th set if I can hit a higher intensity, but very rarely.
Cardio:
I often do 30 minutes of 50-60% intensity (based on MHR) after my resistance training. I also do sprints (HIIT-style) about once/week. Sometimes more often, sometimes less. I plan to continue this on cycle, though I might have to split the cardio from the weights in order to accommodate the post-wo meal more quickly.
Diet:
My diet is always pretty tight. Roughly 35/45/20 to 35/50/15. About 2000-2400 kcals/day.
* Carbs. Very little sugar – all my carbs are complex (except for fruit). Lots of brown rice, oats, bread – the standards.
* Protein is turkey breast, eggs, chicken, lean ground beef. Dairy. Tons of non-fat CC.
* Fats are from PB and egg yolks, mainly, and incidental fats from lean meat.
My diet ain’t perfect, but it’s fine. For my cycle, I’ll be adding some kcals to each meal, mainly from proteins and fats, and tons of water. I'll probably add some BCAAs and other protein sources, as well. I'll eat as if it's a slow bulk.
Current 1RMs:
Squat: 300 (roughly)
Dead: 385
Bench: 175? (I have no idea, but I know it's weak.)
And we'll see what happens.
Next post is about the SD cycle.
So here goes.
My stats:
I'm 34, about 5' 11", 172# right now. I look very lean, like an off-season triathlete, probably about 12-14% bodyfat. I’m ectomorphic, but not 100% ecto. I stay very lean, and LBM is very hard to gain without an equal or greater amount of fat, no matter how clean I eat. Just cut down from about 176 to about 172 in about 1 1/2 months. Just wanted to lose some fat pre-cycle.
I was a distance runner and played some baseball, and I have only ever trained for those sports. Speed and quickness, and some functional strength, but no need for size.
I don’t really give a crap about size - my programs are always more about strength. But I am a personal trainer, and sadly , it would actually boost my business to simply be larger. I like the weight I’m at, but it would help my income to add a few pounds. Yes, I know I could do this though diet and proper training. I do my best, but my body generally rejects my efforts to add LBM.
Past cycles:
I did a 1-test/4ad transderm cycle (forget exactly how many mgs and the progression) about 8 months ago. PCT’d with Nolva. Went from about 165 to 175, with some fat gain. I did another cycle before that - I forget exactly.
My program for this cycle:
Did powerlifting programs for a while - loved them, but they drained my CNS something fierce.
I’ve been doing a more traditional bb’ing style program structure lately, and I like it, so I’ll just keep it up. The split is not set in stone, since my schedule varies, but I do as much as I can, when I can.
My sets – almost always 3. 3 or 4 exercises for big parts, 1 or 2 for bis and calves. Mainly compound stuff, though more iso work lately for bis and tris.
Rep progression is 15-10-5. On sets #1 and 2, I just do 15 reps, then 10 reps, both roughly 1-3 reps shy of failure. On set #3, I go for it. Pick a 5-6RM and max out. I’ll do a 4th set if I can hit a higher intensity, but very rarely.
Cardio:
I often do 30 minutes of 50-60% intensity (based on MHR) after my resistance training. I also do sprints (HIIT-style) about once/week. Sometimes more often, sometimes less. I plan to continue this on cycle, though I might have to split the cardio from the weights in order to accommodate the post-wo meal more quickly.
Diet:
My diet is always pretty tight. Roughly 35/45/20 to 35/50/15. About 2000-2400 kcals/day.
* Carbs. Very little sugar – all my carbs are complex (except for fruit). Lots of brown rice, oats, bread – the standards.
* Protein is turkey breast, eggs, chicken, lean ground beef. Dairy. Tons of non-fat CC.
* Fats are from PB and egg yolks, mainly, and incidental fats from lean meat.
My diet ain’t perfect, but it’s fine. For my cycle, I’ll be adding some kcals to each meal, mainly from proteins and fats, and tons of water. I'll probably add some BCAAs and other protein sources, as well. I'll eat as if it's a slow bulk.
Current 1RMs:
Squat: 300 (roughly)
Dead: 385
Bench: 175? (I have no idea, but I know it's weak.)
And we'll see what happens.
Next post is about the SD cycle.
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