Sick!!! Very impressive Swole!
impressed here as well, not sure if you mentioned it but how many calories a day are you at?
also you said full body 3x week, what kind of mix of exercises do you throw in, and rep./set range...
Meal1- 7 eggwhites (1whole egg), 6.5 oz grapefruit, 2 tbl spoons natty peanut butter.
Meal2- Chicken breast, 18 Almonds
Meal 3- Chicken breast and either string beans or brocolli, 18 almonds
Meal 4- 7 egg whites(1 whole egg) 2 tbl spoons natty peanut butter
Meal5- chicken breast, string beans, 18 Almonds
Meal 6- Chicken beast, Romain lettuce(Olive oil, Lime and Vniegar) 18 Almonds
Sometimes meall 6 will have no veggies in it, just chicken and Almonds. I got this type of diet plan form the guys at Scivation, namely Marc, as this is kind of what he is doing( except a hell lot more hard core!!!)
As for my workout, I was doing full body 3Xwk. It consisted of all free weights, and mostly compound movements! Example:
Legs: (2 work sets) squats, two sets of stiff legged dead lifts.
chest: 2 sets Incline BB press, 2 sets flat DB press(or 2 sets of dips)
Back: 2 sets of bent over BB rows, 2 sets lat pull downs( or body weight+ 25lbs. pull ups), 2 sets behind back shrugs(yeah I do these with my back wo)
Shoulders: 2 sets military press, 2 sets side DB lateral raises.
Armsbiceps) 2 sets BB curls or DB curls, 2 sets preacher curls. (triceps) 2 sets over head press, 2 sets rope pull downs.
My reps varied, as I would change my rep range around depending on how I felt. But generally, I would make one of the workouts a heavy 6-8 rep range, the next workout would be lighter weight, 12-15 reps, and the next would be heavy weight, high 15 reps, by use of drop sets or rest pause method. Now(just my first week soing it) I am following Marc's Hig Reps to Hugeness routine to see how that goes.
Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
one more thing you eat alot of chicken breast which i did as well at one point, do you do anything to change them up as far flavor or anything else. when i used to be up to the third chicken breast a day it just tasted like rubber lmao
awesome transformation bro. what time do you typically get to the gym? and what do you eat pre/ PWO?
WOW.....you look amazing...........
RIP Ryan, :(
woops, forgot to add something bout the chicken breasts. When I marinate them, I take a fork, and stab the crap out of them, LOL! Seriously though, kind of like aerating them. It helps with the falvor alot, and I think it make s them more tender as well. Hope this helps
For fear of sounding repetitive, I won't congratulate you.
Nah just kidding... damn man, that's mind blowing... I wouldn't be able to do that without other types of supplements!
Sorry, but figured I'd add one more pick from tonight
HAHA jk . You keep getting leaner and leaner. You gonna try and get in any shows this next year?
Seeing you get leaner and leaner only makes me more pumped for my CKD December 20th. I hope come March 1 can I be as diced as you are.
Do you consume any carbs after your workouts at all? and how many times a week do you cardio? I find it very difficult to train myself not to take in carbs Post workout