[quote]chobbs wrote:
This is a very rough guesstimate of what the plan will try and be. Tuesdays and Thursdays are rough for me as I have class from 10-4:30 straight through.
Breakfast:
Coffee with protein scoop and EVOO
Lunch:
2 Turkey sandwiches, some type of nut, maybe fruit/vegetable
Pre:
Shake and some sort of carb, applesauce or oats, and PB
Post:
Lean meat and rice/honey
Bed:
Greek yogurt, protein, fruit[/quote]
I think the myfitnesspal app is pretty accurate, just be consistent with that foods’ macros you choose to enter. If you choose a certain kind of rice, always choose that kind.
Your diet seems kind of low in calories depending on your macros. Think you could provide your macros and schedule for us?[/quote]
Like school schedule?[/quote]
[quote]DSSG wrote:
Hey, how heavy are those farmer walks you do on deadlift day?[/quote]
120 per hand for exactly 60 feet down and 60 feet back. I need to bump up the weight
Cycle 4 week 2 day 4
SQUAT
190x5
215x5
245x5
225x5
Really worked on widening my stance
Hooped for hour and a half, beat my buddies team who played pro ball in Europe 4 games to 3, first time ever beating him lol just a small internal goal I met.
LOL nice on the BBall win. I actually have a friend who was was suppose to play in the upcoming Olympics in for the China Nat’l team had he not got an injury. I could never beat him one on one, and he’s a genetic freak. Barely lifts and built like crazy lol.
Honestly, your schedule doesn’t look that bad. You lift before class, right? like 9am or something? This is nearly identical to the class schedule I had the first semester I started backloading.
Obviously Friday-Monday you can easily structure a meal plan.
Wednesday is fine too, as that’s nbd not eating for that long.
The Tues-Thurs thing, I PERSONALLY, would make these kind of cheat days. You’re gaining, so you need to be in a surplus anyways. If ya want, knock down your daily macros a tad, and place them on Tues and Thursday, and make Wednesday your workout for your weakest/shittiest lift or bodypart. I would maybe take a protein shake to drink in between your classes, but on Tuesday-Thursdays, just hit a protein requirement, then have a ‘feast’ once your out of class. I usually just made sure not to go over like 4000 kcal when I did this, and worked pretty well for me back then. Obviously I’m no diet expert, so take what I say with a shot of whiskey, but I feel I’ve had success dieting in the past and stay decently lean left to my own devices. And you and I have similar goals, builds, carb tolerances too I feel, so this could work for you.
[quote]chobbs wrote:
Spidey,
Monday- no school
Tuesday- 10:30 till 4:15 class straight thru
Wednesday- 1:30-4:30
Thursday- same as Tuesday
Friday- none [/quote]
Mirin that 4 day weekend
[quote]chobbs wrote:
Spidey,
Monday- no school
Tuesday- 10:30 till 4:15 class straight thru
Wednesday- 1:30-4:30
Thursday- same as Tuesday
Friday- none [/quote]
Mirin that 4 day weekend[/quote]
Lol I’m not as stupid as I sound/look…Mondays usually all hw tho until Monday night football lol
[quote]DSSG wrote:
Hey, how heavy are those farmer walks you do on deadlift day?[/quote]
120 per hand for exactly 60 feet down and 60 feet back. I need to bump up the weight [/quote]
Nice, I have done 115 per hand with DB’s for a distance I am not sure of.
[quote]chobbs wrote:
Spidey,
Monday- no school
Tuesday- 10:30 till 4:15 class straight thru
Wednesday- 1:30-4:30
Thursday- same as Tuesday
Friday- none [/quote]
Mirin that 4 day weekend[/quote]
Lol I’m not as stupid as I sound/look…Mondays usually all hw tho until Monday night football lol[/quote]
I have a pretty similar schedule except I have 1 class on Monday/Friday. I just try and do buttloads of hw on Sunday and Monday.
[quote]chobbs wrote:
My deadlift sucks but I feel like those and DB rows have helped improve it tho most [/quote]
Weak upper back, or weak grip? My traps/lats are strong (lol you’ve probably seen me destroy 130X20 kroc rows with straps in my log), but my grip/lockout/abs could use some work. Heavy carries should help with two of those for me.
[quote]chobbs wrote:
My deadlift sucks but I feel like those and DB rows have helped improve it tho most [/quote]
Weak upper back, or weak grip? My traps/lats are strong (lol you’ve probably seen me destroy 130X20 kroc rows with straps in my log), but my grip/lockout/abs could use some work. Heavy carries should help with two of those for me. :)[/quote]
Wait till elite fts has a sale and pick up an ab roller
[quote]chobbs wrote:
My deadlift sucks but I feel like those and DB rows have helped improve it tho most [/quote]
Weak upper back, or weak grip? My traps/lats are strong (lol you’ve probably seen me destroy 130X20 kroc rows with straps in my log), but my grip/lockout/abs could use some work. Heavy carries should help with two of those for me. :)[/quote]
Wait till elite fts has a sale and pick up an ab roller [/quote]
First I am going to buy new a barbell+chalk. I might have my parents get one for my birthday, and try to get really fucking strong at them.
Cycle 4 Week 3 Day 1
BENCH
200X5
225X3
250X2…felt good just shit isn’t moving
PAUSED BENCH…top set x .9
225x3
"
"
CG INCLINE
(135x5)x5
GOBLET WALKS
down and back with 50, 5 trips
-SS-
BANDED FLIES
4x12, last set tweaked the shoulder
3 pullups between everything
EDIT: even tho it was a below average session I think I finally found my groove for the bench, leg drive, good elbow tuck and stability
