EatMoar
Well-known member
Hallo hallo AM,
So it has come to my attention that I am one small mutha****a and need to gain some nice lean mass
So I thought to myself, other than a strict, nice surplus, clean diet, what else is there
I ordered me some OG Anabeta, EP1C (I love OL btw, their Furaza was very nice), and Glycophase.
So let me lay this out, im going to dose EP1C 2 caps pre workout. glycophase with my biggest carb meals ( usually 2nd post workout meal and morning), Anabeta will be dosed with my two highest carb meals along with the glycohase and it will be dosed preworkout (1 cap) with the follidrone.
Other sups:
Myofusion protein
multi
creatine
bcaas
omega3s
prewo
etc
Current Stats:
202 lbs
5 foot 8in
21
13-14% BF
Goals:
Increase Strength (current 1RM DL = 500, Bench = 265, Squat = 365)
Decrease BF by 2%
Add mass
(for the negative people saying adding mass and losing fat isnt possible, I have a few words for you... stop eating like an effing bird and do your cardio)
My diet is a carb cycling type of diet, I feel its important to cycle your carbs around and it does a good job of keeping fat at bay for the most part.
Low days
133g fat
225g carbs
300g protein
=3290 kcals
Mod days
133g fats
300g carbs
300g protein
=3600 kcals
High days
133g fat
375g carbs
300g protein
=3900 kcals
My maintenance calories = 3276.
I would assign these days but I am just going to do low,mod,high, instead of assigning each carb day to a certain bodypart. That way, each body part reaps some of the high carb benefits.
Training:
I train with all my compound lifts having 5/3/1 percentages (squat, DL, bench, OHP) then I work with whatever the mainlift was for that day.
So Bench = chest/tri
DL = back (some traps and biceps)
OHP= shoulders/biceps
Squat= legs
I train 4 days a week, but sometimes I go 5 or 6, I may switch back to my push/pull/legs split training 6 days a week with everything hit twice but for now ill stay here since Im seeing great strength gains.
Cardio is done fasted in the AM just to get it out of the way, 3-5 times a week. I feel like it wakes me up before class and that is a huge bonus.
I covered diet, training, and supplementation, the only thing left is to give some background here.
I've always been chasing that physique, the one Ill be happy with, until I found out it doesn't exist. Last summer I cut from 185 to a very very lean 169. I thought "Helll ya I have abs now, im a ****kkkkkn boss, i dont even need to lift anymore im already shredded". That lasted for about 1 day then I looked at myself and said, "God damn I am ****ing tiny.... well abs were fun, lets get huge". So i went on this huge venture to bulk up to 200. Ended up at 195, then cut to 185 this summer. Once again I was looking lean but god damn it I was not big enough. So I set out and broke 205lbs and here I am right now. I am the leanest 205 ( ive been 190 before but I was quite fat
) that I could have ever imagined, not shredded but lean for me. So last week I was like, " Man timeto cut right?" then my buddy and I talked and I had a revelation. Then I decided screw it, I am going to get to 225 and I am going to do it without gaining a bunch of trash fat/garbage weight. I came up with this plan and had it written down for a little bit but tonight I finally put it back into action.
It is time to forge my physique the way I see fit. No one else should judge how other people look and you shouldn't compare yourself to other guys either.
Fxck it people.... It is time to work.
So it has come to my attention that I am one small mutha****a and need to gain some nice lean mass
So I thought to myself, other than a strict, nice surplus, clean diet, what else is thereI ordered me some OG Anabeta, EP1C (I love OL btw, their Furaza was very nice), and Glycophase.
So let me lay this out, im going to dose EP1C 2 caps pre workout. glycophase with my biggest carb meals ( usually 2nd post workout meal and morning), Anabeta will be dosed with my two highest carb meals along with the glycohase and it will be dosed preworkout (1 cap) with the follidrone.
Other sups:
Myofusion protein
multi
creatine
bcaas
omega3s
prewo
etc
Current Stats:
202 lbs
5 foot 8in
21
13-14% BF
Goals:
Increase Strength (current 1RM DL = 500, Bench = 265, Squat = 365)
Decrease BF by 2%
Add mass
(for the negative people saying adding mass and losing fat isnt possible, I have a few words for you... stop eating like an effing bird and do your cardio)
My diet is a carb cycling type of diet, I feel its important to cycle your carbs around and it does a good job of keeping fat at bay for the most part.
Low days
133g fat
225g carbs
300g protein
=3290 kcals
Mod days
133g fats
300g carbs
300g protein
=3600 kcals
High days
133g fat
375g carbs
300g protein
=3900 kcals
My maintenance calories = 3276.
I would assign these days but I am just going to do low,mod,high, instead of assigning each carb day to a certain bodypart. That way, each body part reaps some of the high carb benefits.
Training:
I train with all my compound lifts having 5/3/1 percentages (squat, DL, bench, OHP) then I work with whatever the mainlift was for that day.
So Bench = chest/tri
DL = back (some traps and biceps)
OHP= shoulders/biceps
Squat= legs
I train 4 days a week, but sometimes I go 5 or 6, I may switch back to my push/pull/legs split training 6 days a week with everything hit twice but for now ill stay here since Im seeing great strength gains.
Cardio is done fasted in the AM just to get it out of the way, 3-5 times a week. I feel like it wakes me up before class and that is a huge bonus.
I covered diet, training, and supplementation, the only thing left is to give some background here.
I've always been chasing that physique, the one Ill be happy with, until I found out it doesn't exist. Last summer I cut from 185 to a very very lean 169. I thought "Helll ya I have abs now, im a ****kkkkkn boss, i dont even need to lift anymore im already shredded". That lasted for about 1 day then I looked at myself and said, "God damn I am ****ing tiny.... well abs were fun, lets get huge". So i went on this huge venture to bulk up to 200. Ended up at 195, then cut to 185 this summer. Once again I was looking lean but god damn it I was not big enough. So I set out and broke 205lbs and here I am right now. I am the leanest 205 ( ive been 190 before but I was quite fat
) that I could have ever imagined, not shredded but lean for me. So last week I was like, " Man timeto cut right?" then my buddy and I talked and I had a revelation. Then I decided screw it, I am going to get to 225 and I am going to do it without gaining a bunch of trash fat/garbage weight. I came up with this plan and had it written down for a little bit but tonight I finally put it back into action. It is time to forge my physique the way I see fit. No one else should judge how other people look and you shouldn't compare yourself to other guys either.
Fxck it people.... It is time to work.
, still felt energized waking up at 7. Killed back!
