bsandora
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Inspirational Quotes for humor:
"Built, not born"
“That which goes up, Must come down - When I let it.”
My log is simply to smash weight, but stepping back, I'm right now focusing more on size as I have been powerlifting for some time now so a change of pace, and not pL form will be taking place as I build my dream physique.
Goals:
Look awesome & continue to increase my strict form big 3.
Bench Press: 315 x 6 (285 x 1)
Squat: 405 x 6 (405 x 1 )
Deadlift: 455 x 6 (405x 1)
(Currents are in parenthasies <- def spelt wrong. lol)
My dream BW is 240 @ 10-12%ish. But lets set the goal for right now at 210 @ 12%
Stats:
Age: 20
Height: 5’9”
Weight: 194.2 lbs
Bodyfat : ~16-17%
Diet: I have yet to develop a consistent diet. But plan on getting my ass in gear for once.
Supplementation: ON Multi Vitamin, Metrx 3 6 9 efa caps, Whey Protein
Routine:
Will be 2 on 1 off routine, so every body part will be trained on every 6th day.
14-18 sets for large muscles
7-9 sets for smaller muscles
Aimming for reps within 6-10
Shoulders/Traps
Back/Biceps
Chest/Tri’s
Legs/Calfs
I train hard, often squatting until my nose bleeds, which has yeilded great results.
Believe you can succeed, and you will. Envision your success
Time to take my physique to the next level. I’m hungrier for this than ever and I plan on proving it.
Diet
Adverage day goes like this
Breakfast
1 cup steel cut oats in water
2 scoop whey protein
Snack
1 Apple
Pre W/o
Lean meat ~40-50g protein
(Example today went with 2 cans of tuna)
with chopped iceberg lettuce
in a whole wheat wrap
& pepper / 2 tbsp reduced fat italian dressing
Post W/o
1.5 cup cooked Ground Chicken, Turkey or 90% beef
with chopped iceberg lettuce
in a whole wheat wrap
& pepper / some seasonings, I like to add a tbsp or two of salsa to spice it up
Snack
12oz Boneless skinless chicken breast
1 orange
Dinner
This tends to be my only weak point as I eat what is being made for dinner, usually stick to meat & veggies of what is made but up to dinner my macros are
f / cho / pro / kcal
56 / 142 / 258 / 2180
I estimate eating all the veggies (no butter) on the table and some meat and hope i get in roughly 600 cal
"Built, not born"
“That which goes up, Must come down - When I let it.”
My log is simply to smash weight, but stepping back, I'm right now focusing more on size as I have been powerlifting for some time now so a change of pace, and not pL form will be taking place as I build my dream physique.
Goals:
Look awesome & continue to increase my strict form big 3.
Bench Press: 315 x 6 (285 x 1)
Squat: 405 x 6 (405 x 1 )
Deadlift: 455 x 6 (405x 1)
(Currents are in parenthasies <- def spelt wrong. lol)
My dream BW is 240 @ 10-12%ish. But lets set the goal for right now at 210 @ 12%
Stats:
Age: 20
Height: 5’9”
Weight: 194.2 lbs
Bodyfat : ~16-17%
Diet: I have yet to develop a consistent diet. But plan on getting my ass in gear for once.
Supplementation: ON Multi Vitamin, Metrx 3 6 9 efa caps, Whey Protein
Routine:
Will be 2 on 1 off routine, so every body part will be trained on every 6th day.
14-18 sets for large muscles
7-9 sets for smaller muscles
Aimming for reps within 6-10
Shoulders/Traps
Back/Biceps
Chest/Tri’s
Legs/Calfs
I train hard, often squatting until my nose bleeds, which has yeilded great results.
Believe you can succeed, and you will. Envision your success
Time to take my physique to the next level. I’m hungrier for this than ever and I plan on proving it.
Diet
Adverage day goes like this
Breakfast
1 cup steel cut oats in water
2 scoop whey protein
Snack
1 Apple
Pre W/o
Lean meat ~40-50g protein
(Example today went with 2 cans of tuna)
with chopped iceberg lettuce
in a whole wheat wrap
& pepper / 2 tbsp reduced fat italian dressing
Post W/o
1.5 cup cooked Ground Chicken, Turkey or 90% beef
with chopped iceberg lettuce
in a whole wheat wrap
& pepper / some seasonings, I like to add a tbsp or two of salsa to spice it up
Snack
12oz Boneless skinless chicken breast
1 orange
Dinner
This tends to be my only weak point as I eat what is being made for dinner, usually stick to meat & veggies of what is made but up to dinner my macros are
f / cho / pro / kcal
56 / 142 / 258 / 2180
I estimate eating all the veggies (no butter) on the table and some meat and hope i get in roughly 600 cal