Hockey Rulz
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Gained about 13 lbs over the winter from a heavy calorie intake (4500 - 5000), tried to keep it clean, but had some days where work was brutal and just had to eat. I am now back down to around 215 (almost within a week of dropping my calories to 3500), and have started cutting about 4 days ago.
I am a hard gainer (I think...) by nature, 6' 215lbs BF is around 11% right now. I'm scared that I am going to lose the rest of these gains, but I am not cut either. UGH!
(Just to clue you in when I started lifting at 23 (I'm 32 now) I weighed 155lbs and was 16% bf). I SLOWLY made these gains over the years.
Here is what I am doing:
No cardio in the AM, because in the past when I have done that I have dropped enormous amounts of size and weight. I'm really trying to avoid massive "mass" loss.
First AM: Super cissus (for labral tear in shoulder, and the 2 dessecated discs in my back) coffee, 6 oz grapefruit juice w/joint vibrance, 30 gms whey, 6 gms BCAA.
I'll pop a cap of "Tight" at this point.
Breakfast (1-1.5 hours later): 8-10 egg whites, small bowl (1 serving) of Uncle Sam cereal (2-3 oz skim milk) and a plain yogurt.
Meal 3 30 gms whey protein (in water as always), and a few ounces of carrots
Meal 4 (Lunch) 2 chicken breasts or 8-10 oz turkey with 4-8 oz of spinach/kidney/black eyed pea mix, or just plain broccoli
Meal 5 Can of tuna fish
Pre workout (about 45 mins before I lift/run) - Whey protein (30-40 gm) mixed with 1 serving of MCT fuel, Super Cissus (2 caps), 6 gms BCAA mixed in with Ergo Pharm NO, 5 gm L-arginine, 1 ALC, and 4 caps of Axis labs EE creatine. (I also take my fish oil then as well. I'll also have a small cup of coffee on my way to the gym to get the blood moving, and elevate my core temp.
I sweat like a BEAST no matter what, whether I'm cutting or bulking. You should see me playing golf in the summer time, I sweat like a wh*re in church.
Post workout - Whey protein (40-50 gm) + 40-50 gm (maltodextrin) all mixed in one shake.
Dinner - 6-8 oz of either Flank Steak, Chicken breast, turkey breast or Salmon/Tuna with 8-10 oz of frozen spinach (which I heat up in the microwave).
Before bed: 40 gm cassein protein, 3 zma fuel, 5 gm Arginine.
My workouts:
6 days a week:
Mon Chest/Quads/Calves
Tue Back/Abs
Wed Hamstrings
Thu Tris/Abs/Calves
Fri Shoulders/Bis
Sat Cardio/Abs
Sun Off - but the GF likes to hit the gym on the weekends so I'll probably just walk on an incline for 30 mins, and do a lot of stretching.
I run/bike for 10 mins prior to lifting (get my heart rate to about 70% of my target heart rate). I have a HRM which I find is KEY for all this crap.
Then lift so: sets are 3-4 of each excercise and I go 20, 15, 10, 5 with either a Drop set, x-rep, or rest pause on the 2nd to last set.
After lifting on 3 days of the week I will go back and do HIIT. Right now I'm really only at 3 intervals, trying to work it up, 4 next week, 5 the following.
The other 3 days I do 30 mins of just running and stay at about 140-150 BPM, which is about 75-80% of my MHR.
I change up my workouts every few weeks as far what lifts I do and the order.
Here are some my last numbers before going into the cut:
Bench 225 16x
FULL squat (scoliosis and all) 315
Wide grip pulldown 160 8x
Walking lunge 185 8x each leg.
Shoulder Press 135 10 x
Pull ups 8 x max (gained all that weight and it is even harder now to lift myself LOL)
T-Bar row 160 - 6x
Straight Leg DL - 275 6x
Barbell Curl 105 - 6x (NO SWINGING, clean proper form, so sick of seeing fools swinging back and forth with 120 on the bar, I just think of those poor discs in the back, ah some people will NEVER LEARN!)
Close grip press - 225 8x
Dips with 45 lbs - 16x
Funny thing is I really can lift heavy Deadlifts because of back, lose feeling in hip and leg, and can get flop foot. But STR L DLs I'm fine.
Any advice?
I need to go get my bf % done this week so I can have at least a baseline before I get to far into this.
Should I do cardio in the AM? Or is this a good plan to lose fat and not destroy to much muscle?
I am a hard gainer (I think...) by nature, 6' 215lbs BF is around 11% right now. I'm scared that I am going to lose the rest of these gains, but I am not cut either. UGH!
(Just to clue you in when I started lifting at 23 (I'm 32 now) I weighed 155lbs and was 16% bf). I SLOWLY made these gains over the years.
Here is what I am doing:
No cardio in the AM, because in the past when I have done that I have dropped enormous amounts of size and weight. I'm really trying to avoid massive "mass" loss.
First AM: Super cissus (for labral tear in shoulder, and the 2 dessecated discs in my back) coffee, 6 oz grapefruit juice w/joint vibrance, 30 gms whey, 6 gms BCAA.
I'll pop a cap of "Tight" at this point.
Breakfast (1-1.5 hours later): 8-10 egg whites, small bowl (1 serving) of Uncle Sam cereal (2-3 oz skim milk) and a plain yogurt.
Meal 3 30 gms whey protein (in water as always), and a few ounces of carrots
Meal 4 (Lunch) 2 chicken breasts or 8-10 oz turkey with 4-8 oz of spinach/kidney/black eyed pea mix, or just plain broccoli
Meal 5 Can of tuna fish
Pre workout (about 45 mins before I lift/run) - Whey protein (30-40 gm) mixed with 1 serving of MCT fuel, Super Cissus (2 caps), 6 gms BCAA mixed in with Ergo Pharm NO, 5 gm L-arginine, 1 ALC, and 4 caps of Axis labs EE creatine. (I also take my fish oil then as well. I'll also have a small cup of coffee on my way to the gym to get the blood moving, and elevate my core temp.
I sweat like a BEAST no matter what, whether I'm cutting or bulking. You should see me playing golf in the summer time, I sweat like a wh*re in church.
Post workout - Whey protein (40-50 gm) + 40-50 gm (maltodextrin) all mixed in one shake.
Dinner - 6-8 oz of either Flank Steak, Chicken breast, turkey breast or Salmon/Tuna with 8-10 oz of frozen spinach (which I heat up in the microwave).
Before bed: 40 gm cassein protein, 3 zma fuel, 5 gm Arginine.
My workouts:
6 days a week:
Mon Chest/Quads/Calves
Tue Back/Abs
Wed Hamstrings
Thu Tris/Abs/Calves
Fri Shoulders/Bis
Sat Cardio/Abs
Sun Off - but the GF likes to hit the gym on the weekends so I'll probably just walk on an incline for 30 mins, and do a lot of stretching.
I run/bike for 10 mins prior to lifting (get my heart rate to about 70% of my target heart rate). I have a HRM which I find is KEY for all this crap.
Then lift so: sets are 3-4 of each excercise and I go 20, 15, 10, 5 with either a Drop set, x-rep, or rest pause on the 2nd to last set.
After lifting on 3 days of the week I will go back and do HIIT. Right now I'm really only at 3 intervals, trying to work it up, 4 next week, 5 the following.
The other 3 days I do 30 mins of just running and stay at about 140-150 BPM, which is about 75-80% of my MHR.
I change up my workouts every few weeks as far what lifts I do and the order.
Here are some my last numbers before going into the cut:
Bench 225 16x
FULL squat (scoliosis and all) 315
Wide grip pulldown 160 8x
Walking lunge 185 8x each leg.
Shoulder Press 135 10 x
Pull ups 8 x max (gained all that weight and it is even harder now to lift myself LOL)
T-Bar row 160 - 6x
Straight Leg DL - 275 6x
Barbell Curl 105 - 6x (NO SWINGING, clean proper form, so sick of seeing fools swinging back and forth with 120 on the bar, I just think of those poor discs in the back, ah some people will NEVER LEARN!)
Close grip press - 225 8x
Dips with 45 lbs - 16x
Funny thing is I really can lift heavy Deadlifts because of back, lose feeling in hip and leg, and can get flop foot. But STR L DLs I'm fine.
Any advice?
I need to go get my bf % done this week so I can have at least a baseline before I get to far into this.
Should I do cardio in the AM? Or is this a good plan to lose fat and not destroy to much muscle?
