Cycle log w/ pics suggetions appreciated

[fueledpassion]

Incorporate any and all lifting principles to keep ur chest guessing on the routine. Incline movements, and especially DB incline at 30* has helped tremendously in my chest growth. While others steer away from the smith machine, I also use it from time to time for a good shock to my chest. Another very helpful workout that is often overlooked it DB pullovers and straight bar pullovers...

[DangerDave]

^^^^^ x2 all that ^^^^

[rabz]

Really interested in seeing where this goes for you bro! I have high hopes and to add to what others said you are hella shredded already. We gonna get some leg shots?

[Harry Seaward]

Also don't forget pre-exhaustion - i.e. isolation exercises like cables / DB flys and getting your chest tired first before bench and other compounds so your chest, and not your tri's, is the one that's doing all the work and will be burning like a mofo. Sort of similar to the cable / inc pushup supersets, and again I wouldn't do it all the time but definitely a good way to switch it up.

By the way, what's your ab routine like?? I know it's mainly a matter of having low body fat but just curious that's definitely one of your strong points brah!

[hardwork25]

Thanks guys I'm excited about the journey.

I cut alcohol completely out of my diet and am trying to eat anything and everything as long as its not fast food and loaded with fat. I'm practically doing zero cardio except when I'm lifting it's intense fast and I'm sweating my ass off.

3 days a week I get up at 5:30 and do abs and calves. I am lucky in the fact that I have good genetics when it comes to abs but I also make sure that when I'm in the gym I try not to sit and each exercise I focus on squeezing my stomach.

Leg pics are coming tomorrow. Chest an back pics will be posted today.

[hardwork25]

Thanks for the tips on my chest I will be incorporating those ideas into my routine progressively.

Quick question for you guys:

In college I was 225 lbs outside linebacker. Yesterday I weighed in at 203. I still have 12 weeks left on my cycle. Do you think it's realistic to put on another 30 pounds or more? I only ask because since my body has been there before I would "hope" that getting back there wouldn't be as difficult as say someone who's gettin there for the first time? Does that make sense?

Thanks again fellas

[Harry Seaward]

Take whatever I say w a grain of salt bc I'm not that experienced with AAS, but that definitely makes sense. I'll bet you're more solid now than back then, I think at ~21 years old most guys can have better separation and size in some respects but as you get to later 20's you dense up a little if that makes any sense. So I would bet if you got back to 225 it would be a better 225, and on what you're taking (I think it was > 1 g per week total AAS right?) you should have no problem as long as you keep your macros up and keep the Crohn's at bay...

Also a decent amt would be water but that's ok just make sure to follow the vets' advice on good pct n stuff

[DangerDave]

Trying to get to that weight can be done. But it will not be a clean shredded 225. You will definitely put on fat and a good deal of water weight. I would rather be a shredded 200 than a "puffy" 225.

I'm a fan of clean bulking vs. Dirty since having done both. After a dirty bulk you gave months to shred that extra fat off. If its clean you will gain quality muscle that stays around.

[hardwork25]

Yeah I'm trying very hard to clean bulk. Especially with my crohns I'm trying not to dump a bunch of crap in my body. My diet is mostly chicken tuna oats lean deli meat eggs peanut butter fruit and almonds.

My diet on a normal day

6am- weight gainer shake
8am- oatmeal, banana, 3 eggs
10am- yogurt almonds
11:30am-protein shake
1pm-large sub sandwich and fruit
3pm- 6oz tuna
5pm-protein shake
6pm-banana, almonds
7:30pm-protein shake (after workout)
8:30pm- 2 whole chicken breasts
10pm-casein protein shake

Obviously this varies and some days I eat more than this but this is a typical normal day for me for the most part. Thoughts?? Suggestions??

[hardwork25]

Forgot to add that I'm adding 2 tablespoons olive oil to my protein shakes and also eating natural peanut butter on whole wheat toast most mornings.

I'm trying to add more pasta for carbs and I know I need to eat more meat just difficult right now working two jobs. I'm very rarely around any cooking appliance lol.

[hardwork25]

Chest day last night and it went like this:

Incline bench press
225x6
235x5
245x3

DB incline press
100x4
95x6
90x8

Flat flyes
4x12

Cable crossovers superset with pushups
4x8
10 pushups between each set

[Harry Seaward]

Yeah I'm trying very hard to clean bulk. Especially with my crohns I'm trying not to dump a bunch of crap in my body. My diet is mostly chicken tuna oats lean deli meat eggs peanut butter fruit and almonds.

My diet on a normal day

6am- weight gainer shake
8am- oatmeal, banana, 3 eggs
10am- yogurt almonds
11:30am-protein shake
1pm-large sub sandwich and fruit
3pm- 6oz tuna
5pm-protein shake
6pm-banana, almonds
7:30pm-protein shake (after workout)
8:30pm- 2 whole chicken breasts
10pm-casein protein shake

Obviously this varies and some days I eat more than this but this is a typical normal day for me for the most part. Thoughts?? Suggestions??

That looks like a very good & clean diet. The only thing I'd change is add a decent amt of carbs for right after workouts. I assume the "protein shake" after workout is only protein, but from what I've read on more than a few occasions after glycogen consuming workouts (aka workouts) you need carbsrotein at a 2:1 ratio. Maybe you could get away with less like 1.5 or 1:1, but definitely need to have carbs after workout that's a critical time, especially if you're going for gaining muscle & mass.

[hardwork25]

Ok I'll incorporate carbs right after my workout as well. Suggestions? I don't want anything to heavy like pasta as I think I'll feel very full. Also should I consume them right after or say an hour after my workout with my meal?

[hardwork25]

Forgot to post a few new pics so here they are:

[halfhuman]

Looking lean bro....I was wondering does anyone take in say a cookie or so post workout with your protein shake? For the insulin spike and for the simple carbs?

[Harry Seaward]

Looking lean bro....I was wondering does anyone take in say a cookie or so post workout with your protein shake? For the insulin spike and for the simple carbs?

Not a cookie exactly but I'm with you on the simple carbs right after and before workout. Pre-workout my latest favorite has been rice crispy treats, 57 g carbs 26 sugar, 2 protein and 8 fat. After workout I take Size-Up from met-rx and that's like 60 g protein 80 carbs + a banana.

[hardwork25]

A cookie would be perfect easy quick plus wouldn't make me feel bloated.

I like that idea

[Harry Seaward]

Ok I'll incorporate carbs right after my workout as well. Suggestions? I don't want anything to heavy like pasta as I think I'll feel very full. Also should I consume them right after or say an hour after my workout with my meal?

Right after for sure, there's a window of like 15 to 45 min after your workout where your muscles are like a sponge. Even throwing in a banana with your protein (I personally love banana + chocolate) would be much better than just protein. But I prefer a shake like either Size-Up from Met-Rx or Tech X Mass from Bodytech. 4 scoops is 60 g protein / 80 or 90 g carbs but you can tweak it like 3 scoops + a scoop of just whey if you want the same protein but not so many carbs.

I think it's better for you / easier to digest liquid nutrients right after workout anyway, and then have a good meal like hour and a half or two hrs later. Dude if you haven't been eating carbs post workout you will blow up! Probably get a lot stronger too, especially on this cycle.

[hardwork25]

Perfect doing them both like those ideas a lot. Plus gets me a little bit of sweets in my diet.

Thanks

[halfhuman]

A cookie would be perfect easy quick plus wouldn't make me feel bloated.

I like that idea

Yea that's what I do. I take about two girl scout cookies lol. Delicious.