post a pic of the type of physique you want plz
Post your full routine and typical lbs/kgs for the major lifts. Also, in all honesty, how closely do you follow that diet? Every day since November? Or do just eat whatever on some days?
Also, maybe this is just me, but your leg routine looks unneccesarily high volume and heavily quad dominant. Is that intentional?
[quote]csulli wrote:
[quote]stefan128 wrote:
But overall I think he got out of hand with the wager with his buddies…[/quote]
You know I am curious now how much the wager was for…[/quote]
$1800 in the pot
[quote]Mad Martigan wrote:
Post your full routine and typical lbs/kgs for the major lifts. Also, in all honesty, how closely do you follow that diet? Every day since November? Or do just eat whatever on some days?
Also, maybe this is just me, but your leg routine looks unneccesarily high volume and heavily quad dominant. Is that intentional?[/quote]
Picture quality kinda sucks too.
I’d like to lose some of the fat, some more definition around the midsection and increased quad size…hence the excess volume (Too much?). SO, thanks for the input on the diet, I hadn’t really thought that I might need more carbs, or about the fat levels in the diet (Ha, obviously, but I have been trying to get the fats from healthy sources) all I had really thought about was getting the carbs post workout (Hadn’t heard of the pre/peri workout carbs until the last couple of weeks). Yeah, I’m starting to think that the weight gainer was a very bad idea to add in, as I’ve been noticing a slight increase in the fat ever since now that I think about it.
Been following the diet to about 95%, if on my own I’m ok with eating the same thing over and over…but there were holidays wehre we’d be served various other meals, usually turkey potatoes and some other veggies, so nothing overly unhealthy but, not the above…otherwise followed it. Pretty anal about details, hence I’m open to (Constructive) suggestions on diet and workout.
Been switching up the workouts every 6 weeks, keeping mostly to full body work up until 3 weeks ago when I thought my legs desperately needed more help, that my hamstrings were ok but the quads sucked.
Program is
Mon Quads/Shoulders
Quads…as above
Maxes are
Back Squat 275 for 4, form breaks down there (a lot)
Front Squat 155 for 12, haven’t tried for a personal best
Shoulders (Would like to work on the lateral head, as they don’t seem to be going anywhere, more defined but not bigger)
Military Press: 4 Sets of 10
Push Press: 4 Sets of 6
Lateral Shoulder Raises 3 sets of 10
Scott Press 3 sets of 10
Reverse flye 50 (in minimum sets)
Calves
Tuesday Hamstrings
1 leg dead 3*10
Stiff Leg Dead 3 sets of 6 (have gotten up to 275, but hurt my back falling downstairs about 3 weeks ago so been going pretty light to not aggravate things)
Sumo Dead 3 sets of 6
Glute Ham raise 3 sets of 10
Wednesday Back/Biceps
Rack Pulls 6 sets of 6 (Have gotten up to 350 with a switch grip)
Pulldown (palm down) 412
Dumbbell Row 310
T-Bar Row 36
Chin Ups 310 (me plus a 35 plate)
Dumbbell Bicep curl 312
Reverse DB Curl 312
Plate Pinch 3*60 sec
Calves
Thursday Quads above
Friday Chest/Triceps
320 pushups
Incline Dumbell 38 with up to 80’s
Flat Barbell bench 66
Parallel bar dips 310 with me and 70 pounds attached
Skull crushers 3*6
Tricep Extensions
Calfs
Eating completely wrong for this much work? not bad? obviously too much fat (In retrospect)
Too much volume?
Oh, and I’ve added Saturday and Sunday Intervals for 20 minutes of Sprint 30 seconds and walk 30
[quote]zraw wrote:
post a pic of the type of physique you want plz[/quote]
Hadn’t really thought of anyone in particular to be honest, just more aesthetic in the end.
To look like I actually workout than like a runner as I find the majority of the runners that I know are anorexic looking. So, basically seeking that x type physique, not necessarily seeking a given body weight number if I can look good at 175…I look good at 175. I want to look strong, like I lift, why I’ve been busting my ass at the gym for the past 6 months
[quote]dennis3k wrote:
Any suggestions on dieting would be appreciated too.
Right now a Training day looks like.
Get up at 5
Shake consisting of Almond milk, almonds, nut butter, 2 scoops of low carb protein (240 calories), flax, creatine and spinach
Breakfast 7ish
5 Eggs (either an omelet or soft boiled)
4 cups of veggies
Palm of lean meat
Lunch 11ish
lt of water, 4 cups of veggies, 50 g of protein in chicken (Measured out on a scale)
Post workout:
Shake consisting of Almond milk, almonds, nut butter, 2 scoops of high carb protein (640 calories), flax, berries and spinach
Supper:
4 cups of broccoli/cauliflower and a lean meat (50 g of protein)
Pre Bed: Casein protein and water
Pretty simple diet really as I find if I make it too complicated…I screw things up
I was debating adding hill sprints in, as I agree…I am feeling fucking fat, but again…I just kept telling myself that if I wanted to be bigger then the fat gain was a necessary evil, I go a little far with the fat gain?
[/quote]
I don’t believe it, sorry. Maybe this is what you ate the one day you decided to track, but you are not doing this consistently. What is your REAL diet?
[quote]jskrabac wrote:
[quote]dennis3k wrote:
Any suggestions on dieting would be appreciated too.
Right now a Training day looks like.
Get up at 5
Shake consisting of Almond milk, almonds, nut butter, 2 scoops of low carb protein (240 calories), flax, creatine and spinach
Breakfast 7ish
5 Eggs (either an omelet or soft boiled)
4 cups of veggies
Palm of lean meat
Lunch 11ish
lt of water, 4 cups of veggies, 50 g of protein in chicken (Measured out on a scale)
Post workout:
Shake consisting of Almond milk, almonds, nut butter, 2 scoops of high carb protein (640 calories), flax, berries and spinach
Supper:
4 cups of broccoli/cauliflower and a lean meat (50 g of protein)
Pre Bed: Casein protein and water
Pretty simple diet really as I find if I make it too complicated…I screw things up
I was debating adding hill sprints in, as I agree…I am feeling fucking fat, but again…I just kept telling myself that if I wanted to be bigger then the fat gain was a necessary evil, I go a little far with the fat gain?
[/quote]
I don’t believe it, sorry. Maybe this is what you ate the one day you decided to track, but you are not doing this consistently. What is your REAL diet? [/quote]
I don’t like being the one to call bs lol, so I’m glad J did it for me.
If you have been consistently eating the diet posted for months on end…it would seem impossible that you are carrying that much bf…let alone put a bunch on.
Be honest…when you say 4 cups veggies…what you really mean is 4 cups nutella…
[quote]ironmanzvw wrote:
[quote]jskrabac wrote:
[quote]dennis3k wrote:
Any suggestions on dieting would be appreciated too.
Right now a Training day looks like.
Get up at 5
Shake consisting of Almond milk, almonds, nut butter, 2 scoops of low carb protein (240 calories), flax, creatine and spinach
Breakfast 7ish
5 Eggs (either an omelet or soft boiled)
4 cups of veggies
Palm of lean meat
Lunch 11ish
lt of water, 4 cups of veggies, 50 g of protein in chicken (Measured out on a scale)
Post workout:
Shake consisting of Almond milk, almonds, nut butter, 2 scoops of high carb protein (640 calories), flax, berries and spinach
Supper:
4 cups of broccoli/cauliflower and a lean meat (50 g of protein)
Pre Bed: Casein protein and water
Pretty simple diet really as I find if I make it too complicated…I screw things up
I was debating adding hill sprints in, as I agree…I am feeling fucking fat, but again…I just kept telling myself that if I wanted to be bigger then the fat gain was a necessary evil, I go a little far with the fat gain?
[/quote]
I don’t believe it, sorry. Maybe this is what you ate the one day you decided to track, but you are not doing this consistently. What is your REAL diet? [/quote]
I don’t like being the one to call bs lol, so I’m glad J did it for me.
If you have been consistently eating the diet posted for months on end…it would seem impossible that you are carrying that much bf…let alone put a bunch on.
Be honest…when you say 4 cups veggies…what you really mean is 4 cups nutella…:p[/quote]
well Nutella with KFC to dip in it wouldn’t be good otherwise
[quote]dennis3k wrote:
[quote]ironmanzvw wrote:
[quote]jskrabac wrote:
[quote]dennis3k wrote:
Any suggestions on dieting would be appreciated too.
Right now a Training day looks like.
Get up at 5
Shake consisting of Almond milk, almonds, nut butter, 2 scoops of low carb protein (240 calories), flax, creatine and spinach
Breakfast 7ish
5 Eggs (either an omelet or soft boiled)
4 cups of veggies
Palm of lean meat
Lunch 11ish
lt of water, 4 cups of veggies, 50 g of protein in chicken (Measured out on a scale)
Post workout:
Shake consisting of Almond milk, almonds, nut butter, 2 scoops of high carb protein (640 calories), flax, berries and spinach
Supper:
4 cups of broccoli/cauliflower and a lean meat (50 g of protein)
Pre Bed: Casein protein and water
Pretty simple diet really as I find if I make it too complicated…I screw things up
I was debating adding hill sprints in, as I agree…I am feeling fucking fat, but again…I just kept telling myself that if I wanted to be bigger then the fat gain was a necessary evil, I go a little far with the fat gain?
[/quote]
I don’t believe it, sorry. Maybe this is what you ate the one day you decided to track, but you are not doing this consistently. What is your REAL diet? [/quote]
I don’t like being the one to call bs lol, so I’m glad J did it for me.
If you have been consistently eating the diet posted for months on end…it would seem impossible that you are carrying that much bf…let alone put a bunch on.
Be honest…when you say 4 cups veggies…what you really mean is 4 cups nutella…:p[/quote]
well Nutella with KFC to dip in it wouldn’t be good otherwise[/quote]
Knew it. Just get the baked chicken at KFC and cut your nutella intake in half. Be ripped in no time.