219lbs on one scale, 205 on another scale, and 210lbs on another scale...grrr...why can't all scales be accurate!?!, 13 percent bodyfat
My Goals? To accomplish in 4 weeks.(realistic)
Get down to the single digits. (9 percent)
Continue to put on the muscle
My "Dream High" Goals? In 4 weeks
Grow/Shred to 220 at 7 percent bodyfat
What diet protocol am I following? And what are my macro's?
Carb Back Loading. My macro's are honestly dependent on how I train, how long, etc.....nothing "unusual" here, protein is at 1 x bodyweight, fat is at 150g, carbs vary. A typical day for me will have 3 workouts, 1 intense high volume bodybuilding training session, 1 HIIT sesion(sometimes 2!!), and 1 Low Intensity cardio session. For a day like that, ill be using 500g of carbs. Which actually may increase depending on results / settings.
Hypertrophy is the goal in the gym, so im trying to make my body adapt to something new to progress, what can I do to GROW?
-Decrease Rest Periods
-Add in more sets
-Use longer or even shorter TUT
-Make muscles move in different directions (aka recruitment in different patterns / different ROM's)
-Manipulate the load via Tempo
-Training beyond concentric failure (drop sets, forced negatives, etc...) (fatigue work)
**Split? Training every day! Pretty much listening to my current settings......what ever muscle recovers/grows...its gettin' teared down again!
***What is a must during a hypertrophy session?
-FOCUS! Meaning MIND TO MUSCLE CONNECTION!! Your mind....has to be in the meat of that targeted muscle. (I recommend anyone to check out Ben's MI40 if you have trouble putting on muscle, or you can just ask me )
-Once your Focus is mastered, generate FORCE via focus/intensity/passion into each rep, watch how Kai Greene trains.....looks like he is crazy isn't he? He is not crazy, he channels his Rage then releases it, his past is what fuels him....Kai knowing who is he, and what he is on this planet for is how he gets the most out of every training session. (was this a "spiritual" way to explain how to train your fast twitch fibers? haha...maybe )
-OVERLOAD (basically the 6 steps I listed above)
Killer. Time to walk the walk.
12ml's a day. Stay tuned...lemme calculate everything...(not sure exactly yet)