tyga tyga
Legend
It's nice isn't it?
People regularly tell me I look 160lbs, but I'm 20lbs lighter.
It's funny too, to squat with depth (check my vids) more weight than some 181lb guys at my gym. Same goes for deads and bench
Swol and Boone's Quest To Get Hyooooge
- Thread starter Swolbraham
- Start date
It's nice isn't it?
People regularly tell me I look 160lbs, but I'm 20lbs lighter.
It's funny too, to squat with depth (check my vids) more weight than some 181lb guys at my gym. Same goes for deads and bench
booneman77
Legend
Ha I'll def give a tub or two away. Don't think I'll need a years supply... Flavor is strawberry daquiri. Gonna give it a try tomorrow and report back. It's from muscle sport international
tyga tyga
Legend
Swolbraham
Banned
I go with a **** load of white rice and make Mexican. Or an entire box of cereal. Or a pound of pasta is nice too
kbayne
Legend
Thought about it lol but cereal always gets me
tyga tyga
Legend
I either eat an entire row (or two) of chips ahoy chewy cookies or a pint of ice cream for my cheats lol along with some type of meal I usually don't eat (that's more than likey double the fat I consume) my carbs don't get that much higher I just get a whole lotta fat lol
Swolbraham
Banned
Bake a Select cake and put cereal inside
Imma try it
Imma try it
kbayne
Legend
Yeah lol that sounds nice! I'm going very high carb and very low fat.
kbayne
Legend
I made a triple chocolate Select bread loaf earlier. Cocoa, chocolate chips, select chocolate, chocolate fat free sugar free pudding mix, and put some walden farms chocolate syrup in it.. Lasted about 2 seconds lol.
tyga tyga
Legend
Should melt some Lindt milk chocolate and swirl it into the top of the loaf 8)
kbayne
Legend
Damn! I shoulda. I was craving chocolate sooo bad.
tyga tyga
Legend
Fat person moment:
Chocolate loaf, with a fudge brownie poptart bottom, cocoa puffs mixed in the batter and Lindt milk chocolate swirled into the top of the loaf and fat free chocolate chips sprinkled on top for anabolicness
kbayne
Legend
Fat person moment: Chocolate loaf, with a fudge brownie poptart bottom, cocoa puffs mixed in the batter and Lindt milk chocolate swirled into the top of the loaf and fat free chocolate chips sprinkled on top for anabolicness
Shoulda got a picture of that!
tyga tyga
Legend
No, I'm saying you should make that lol
kbayne
Legend
booneman77
Legend
My god I missed one evening and the meal planning going on in here is beyond wonderful... We need to start making these cereal creations as I've developed a full blown cereal fetish as of late.
Add that to my pop tart and oreo fetishes and I'm a full blown fat kid. Yay gym.
Add that to my pop tart and oreo fetishes and I'm a full blown fat kid. Yay gym.
kissdadookie
Well-known member
There's only so much calorically dense junky foods I can tolerate. LoL. But I agree, it's doable, it does require some effort on my part and having to add in a another meal or two, I quite frankly don't have the time to fit these extra meals in and since this isn't a career requirement, I'm not sweating over it
lulz
The Solution
Legend
Tya is my new hero......
best response ever
French Toast
Pancakes
King for high carb days as well as low fat brownies
whtie rice
who you ronnie coleman and that broscience
The Solution
Legend
There's only so much calorically dense junky foods I can tolerate. LoL. But I agree, it's doable, it does require some effort on my part and having to add in a another meal or two, I quite frankly don't have the time to fit these extra meals in and since this isn't a career requirement, I'm not sweating over it
What is junky food?
Are you meet your fiber/fat/protein minimums? i guarentee you are...
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Swolbraham
Banned
Soooooooo today's my rest day and my masseuse just canceled on me. LAME. Just copious food and work today
kissdadookie
Well-known member
I'm not really clean eating. Ha ha. i don't go crazy on fiber (20-30 grams). Don't really eat much veggies. I hit my macros. I probably should just use a gainer to up the calories easily and conveniently to gain some weight quicker.
Not really a priority at the moment though so I'm just maintaining. I know if I take in less than 3400, I start dropping weight, so not sweating over it and keeping things at a consistent minimum of 3400 and if I can get in more I do (usually on weekend when it's not so busy). Not making eating a job right now son
Mind you, a few months back my maintenance was at like 2800 or so. Essentially I've had to add in an extra meal or two per day since to maintain.
tyga tyga
Legend
My chiro did that to me Monday! Hate that lol My wife worked at that joint, so I get free adjustments, trigger point work and all that. Plus my chiro lets me come over and get free adjustments.
Foods cool sounds like a good day of rest and being anabolic lol minus the work and you have a good day hah
booneman77
Legend
Sucks. These are the kind fo days I end up in the gym anyways doing misc crap.
booneman77
Legend
Bumped cals to 2600 yesterday. Weight is up (weighed in at a whopping 188lb this morning!) but bf is staying pretty solid so I'm very happy with my progress. I ate a ton of food right before bed last night so that's the cause of the weight spike but I imagine im sitting conisitently 180-185lb or so right now.
Swolbraham
Banned
i'm sitting at the same cals and can't gain a pound so far lol, what your macros looking like boone?
325C, 180P, and 60-65F for me
325C, 180P, and 60-65F for me
The Solution
Legend
I'm not really clean eating. Ha ha. i don't go crazy on fiber (20-30 grams). Don't really eat much veggies. I hit my macros. I probably should just use a gainer to up the calories easily and conveniently to gain some weight quicker.
Not really a priority at the moment though so I'm just maintaining. I know if I take in less than 3400, I start dropping weight, so not sweating over it and keeping things at a consistent minimum of 3400 and if I can get in more I do (usually on weekend when it's not so busy). Not making eating a job right now son
Mind you, a few months back my maintenance was at like 2800 or so. Essentially I've had to add in an extra meal or two per day since to maintain.
If you were eating 2800 and now 3400 ... an additoinal 600kcals should be one meal not multiple meals lol if your eating 300 kcal meals that is probably the reason why you struggle to gain weight
What are your primary sources? or Typical Day of eats?
Boone good to see that. You should easily be 200 by the arnold and lean!!!
kissdadookie
Well-known member
Protein: chicken, beef, powder
Catbs: rice, beans, breads, granola, ice cream
Fats: nut butters, avocados, whatever is in chipotle burritos, lulz, ice cream
Peri workout: 420 cals (30 grams protein, 76 grams catbs)
Post workout: 128 cals (20 grams protein)
An hour later: 600 cals (56 gram protein, forgot what the fat and carbs was, basically currently milk + fit crunch)
Lunch: chipotle double steal burrito w/ sour cream, pintos, basically everything minus corn and guac + chips and guac, this is about 1700-1800 cals minimum
2 hours later: fit crunch
2-3 hours later: granola, 16 or so ounces of full milk, 2 tablespoons if not more of nut butter, scoop of protein, half a package of berries, scoop of protein, this is at least 500+ calories (I don't measure, I know the minimum I need, I basically use a fair bit more than the minimum).
Before bed: 2 scoops of protein 220 cals
So, actually redoing the math, I'm pretty close to 4k actually. I've just been estimating it at the lower end of the scale which mentally makes me put down just a bit more.
I'm thinking that I shouldn't count the Plazma and mag-10 calories. But you get the picture on what I'm shoving down the ole pie hole.
booneman77
Legend
I told you guys my metabolism is butthole. I was bred to be fat.
293C, 228P, 58F 45-35-20 split
Swolbraham
Banned
word. it'll come back don't worry. biggest thing i think i've learned from this cut to reverse diet is taking care of your metabolism is a HUUUUUUUUUGE part of future success
The Solution
Legend
Could easily increase post workout and lee bed and your snack to up kcals
You eat pasta or rice or use oils ?
You eat pasta or rice or use oils ?
booneman77
Legend
Had one of those workouts yesterday where everything just felt right. Form was tight, focus was on point, energy was there, recovery was fast, and strength was top notch. I added weight or a rep to almost every exercise.
Push Hyper wk6
DB Shoulder press 7x6 (added 5lb on last 3 sets)
DB Incline Press 3x8 (added 5lb on last set)
Tricep Dips 3x10-12 (Added a rep to each set)
BB Shoulder Press 3x10-12 (added a rep to last 2 sets and multiple reps to drop sets)
DB Decline Press 3x10-12 (added a rep to each set)
Tricep OHP 3x10-12 (added a rep to each set)
Finisher: Cable Cross drop set (60lb>50>40>30 AMRAP - added multiple reps to each set)
Just a great feeling walking out of the gym knowing I made such huge improvements not only over the last couple months, but week to week even. Gonna uplaod some pics in a min here for progress. Looking much bigger/fuller then when i started and BF% has stayed pretty well in check. I have to say I'm very happy with my progression in the last month and a half.
I had intended to change up my workout plan to allow for an extra rest day but I'm seeing such good results I don't think I want to anymore. I think what I'll do is simply add in a rest day here and there as I feel I need it rather then schedule it in. I know there were certain weeks that I felt burnt out due to some of the heavy power days so I'll work around those.
Push Hyper wk6
DB Shoulder press 7x6 (added 5lb on last 3 sets)
DB Incline Press 3x8 (added 5lb on last set)
Tricep Dips 3x10-12 (Added a rep to each set)
BB Shoulder Press 3x10-12 (added a rep to last 2 sets and multiple reps to drop sets)
DB Decline Press 3x10-12 (added a rep to each set)
Tricep OHP 3x10-12 (added a rep to each set)
Finisher: Cable Cross drop set (60lb>50>40>30 AMRAP - added multiple reps to each set)
Just a great feeling walking out of the gym knowing I made such huge improvements not only over the last couple months, but week to week even. Gonna uplaod some pics in a min here for progress. Looking much bigger/fuller then when i started and BF% has stayed pretty well in check. I have to say I'm very happy with my progression in the last month and a half.
I had intended to change up my workout plan to allow for an extra rest day but I'm seeing such good results I don't think I want to anymore. I think what I'll do is simply add in a rest day here and there as I feel I need it rather then schedule it in. I know there were certain weeks that I felt burnt out due to some of the heavy power days so I'll work around those.
The Solution
Legend
Schedule it in
you grow out of the gym not in the gym
More frequency is not always better and training all the time is not the best thing to do .. Rest days are vital.
While they may be "Mentally" hard to grasp, its the right thing to do.
you grow out of the gym not in the gym
More frequency is not always better and training all the time is not the best thing to do .. Rest days are vital.
While they may be "Mentally" hard to grasp, its the right thing to do.
kissdadookie
Well-known member
I eat most of my carbs. I stay away from adding oils and what not to shakes, it tends to eff up my gut. I'm already dropping plumbing clogging deuces in the morning from all the stuff I shove down. LoL.
I'm thinking I should use a gainer at night before bed. I shall see and probably get around to it eventually.
Swolbraham
Banned
<3 oils, easy 120 kcals to the face.
plus every morning i walk my dog and have some Oxy Elite Banana (Or whatever proton I feel like), tbsp of coconut oil, some greens, my multi and start my day off real nice
plus every morning i walk my dog and have some Oxy Elite Banana (Or whatever proton I feel like), tbsp of coconut oil, some greens, my multi and start my day off real nice
booneman77
Legend
Progress as of this morning:
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booneman77
Legend
I get that but why change what's working right now? I'm seeing weekly progress and adding strength and weight at a comfortable pace that has me staying both lean and strong. If it ain't broke don't fix it.
kissdadookie
Well-known member
I would, but it usually comes out the other end right quick for me
I don't know why, my gut is finnicky like that.
kbayne
Legend
You know your body. If you can keep pushing and recovery is on point, no need for a rest day. Like you said, take rest days when you feel you need to and your body is telling you it needs one.
Swolbraham
Banned
pretty interesting fact about today: 11 years ago today i got hit by a car, broke my femur in three places and fractured my skull
crazy it's been 11 years now
crazy it's been 11 years now
kissdadookie
Well-known member
The Solution
Legend
Add in pasta.. best bet for you
mix with 90/10 beef = Easy easy way to rack up 1000 kcals.
The Solution
Legend
You fail to realize that training more and more and more and more wont always = more gains and success. Why do major contest prep coaches even on "Enhanced Supplements" take up to 2-3 rest days a week and continue to make great progress. They realize that muscle and growth happens out of the gym not in the gym
Just take it for what its worth
"Sometimes the hardest decisions are the best decisions" You can continue your thing, but just throwing the suggset out there for you and may be a huge benefit for you and your progress to adding some quality size.You just need to add some quality size to your frame for next time you cut down. That is your downfall and why you have a little bit of a skinny fat look to your frame. once you fill it out you will look much more defined/detailed.
booneman77
Legend
You fail to realize that training more and more and more and more wont always = more gains and success. Why do major contest prep coaches even on "Enhanced Supplements" take up to 2-3 rest days a week and continue to make great progress. They realize that muscle and growth happens out of the gym not in the gym
Just take it for what its worth
You just need to add some quality size to your frame for next time you cut down. That is your downfall and why you have a little bit of a skinny fat look to your frame. once you fill it out you will look much more defined/detailed.
I get what you're saying for sure. I have already lowered volume per workout significantly since starting this plan so that was my first step in that direction. I just dont see a reason to NOT train if the body and mind are both willing and able.
kissdadookie
Well-known member
Because a piece of paper says so, duh.
kbayne
Legend
Like I said, if recovery isn't an issue, keep training. If you fee your CNS is being over stimulated, take a rest day.
We all know rest is important and more doesn't always equal better but if my body allows me to keep training and isn't telling me I need a rest day, why take one?
We all know rest is important and more doesn't always equal better but if my body allows me to keep training and isn't telling me I need a rest day, why take one?
Swolbraham
Banned
Post workout was snicker doodle waffles with banana and pumpkin pie spice
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booneman77
Legend
Normally thursday's are my off day but I wanted to get back on my normal schedule and I was feeling good so I went in for pull hyper day last night. Decided not to take any stims and I was regretting it when i got there as I was feeling pretty tired from just lack of sleep this week. Once I got moving though things went well and once again i was able to add a few lbs or reps to almost every lift.
Really have been getting some good pumps lately too as carbs have climbed to just about 300.
Really have been getting some good pumps lately too as carbs have climbed to just about 300.
Swolbraham
Banned
Yesterday I rocked pull and had a decent workout. took awhile to get loose but hit my numbers. got in and got out in about 75 minutes.
Seem to be up a pound and a half now too
Weight: 138.6
Pull Hypertrophy
4x8 Smith Rows: 155x8 x8 x8 145x8 > 115x9 > 95x12
4x8 Neutral Grip T-Bar Row: 70x8 80x8 x8 70x8
3x10 Lat Pull Down: 140x10 120x10 x10
SS> Rope Lat Pulldown: 30x9 x10 x10
3x8-10 Eccentric Chins x8 x8 x8
3x15 Upright Rows with BB: 30x15 x15 x15
SS> Low Cable Pull: 65x12 72.5x10 x10
3x12 Reverse Cable Fly: 7.5x12 x12 x12
SS> Face Pulls: 35x10 x12 x12
DB Shrug Destroyer Set: 70x8, 60x8, 50x10 40x10 30x6
Brutal brutal brutal pumps. Especially the destroyer set for traps
Today's legs, woooot
Seem to be up a pound and a half now too
Weight: 138.6
Pull Hypertrophy
4x8 Smith Rows: 155x8 x8 x8 145x8 > 115x9 > 95x12
4x8 Neutral Grip T-Bar Row: 70x8 80x8 x8 70x8
3x10 Lat Pull Down: 140x10 120x10 x10
SS> Rope Lat Pulldown: 30x9 x10 x10
3x8-10 Eccentric Chins x8 x8 x8
3x15 Upright Rows with BB: 30x15 x15 x15
SS> Low Cable Pull: 65x12 72.5x10 x10
3x12 Reverse Cable Fly: 7.5x12 x12 x12
SS> Face Pulls: 35x10 x12 x12
DB Shrug Destroyer Set: 70x8, 60x8, 50x10 40x10 30x6
Brutal brutal brutal pumps. Especially the destroyer set for traps
Today's legs, woooot