lat spread from july last year. Somewhere around 210 in this pic.
compare this to the third pic in the thread for a years worth of progress…190 lbs here
Somewhere around 195 here.
i’m curious about your diet, training methods.
Or you will be just posting pics? =(
Like i’m curious to know how you dropped from 183 to 177 in only 2 days.
My training is pretty much a melting pot of various methods on the bodybuilding board. I like explosive concentrics with a deep stretch after a slow negative generally. I go high volume, high frequency for as long as I can take it and then back off with both; that seems to be when I grow the best.
Diet:
Usually around 3500 a day. I have a meal plan so I go there generally after workouts and hammer as much protein and carbs as I can. I do pfc for meal 1. Then P c up until I workout (2 or 3 meals). After the postworkout meal is generally p f. I’m a big fan of carb cutoffs for gaining weight and staying somewhat lean.
Usually turns out to be 6-7 meals a day and I try to alternate between whole foods and shakes. With my shakes I do 2 scoops of a whey/casein mix with a cup of dry oats.
In that instance I was doing carb cycling and also experimenting with intermittent fasting, so much of that fluctuation was water weight.
Thanks for the questions!
after that huge rebound from the show, gains have been somewhat slow. I’ve been hampered by nagging low back and knee pain lately. Really trying to focus in on my shoulders and chest lats and tris and bring them up this off season. I’m the tightest 195 I’ve ever been atm. Gotta keep pushing…
I’ve been playing around with DC style calf training. Hurts like hell but the bastards finally seem to be growing!
I had an insane workout tonight…doing deadlifts AFTER getting a nice pump in the back was something new I tried and am going to continue doing. I think it will make a huge difference in back width and thickness and it will show the next time I step on stage.
I started DC recently. The insane pumps are helping out with my MMC. The change in training style is nice considering I’ve been doing high volume/high frequency for the last year at least. I’m going to do dc for the next few months and then maybe do 5/3/1 or a shoulder spec routine. At the end of that phase I will be the heaviest I’ve ever been and will be ready to diet for my next show.
Here’s my back still hovering around 195
Current goals:
overall thickness (especially shoulder and back width, hamstrings, triceps)
improve symmetry (using many unilateral movements)
Reach at least a moderately lean 220 before dieting down again
hey guys, quick update.
I’m nearing the end of my second blast in DC. Dante did an amazing job formulating this program and I’m making crazy progress in the gym that I didn’t think possible with only 3 short sessions a week.
I’ve been working on my diet, similar macros as posted earlier but using organic sources of meat and produce. I’m feeling great. I’ll post pics soon, I’m making serious progress in my weaker areas (back, shoulders, calves, adductors, tris) Everything is going really well.
Happy new year everyone, thanks for stopping by. Here’s a pic of me prior to weightlifting.
After the last pic I made my way up to 196. I am now 191 and coming down. I’m getting ready for another NPC bodybuilding show in Orlando at the end of April. I’ll be competing in the open middleweight class if I can get down to 176 in time!
Dude you’ve made awesome progress, nice one - you must be pretty proud of yourself. What’s your strength like these days?
[quote]Jab1 wrote:
Dude you’ve made awesome progress, nice one - you must be pretty proud of yourself. What’s your strength like these days?[/quote]
Thanks man!!! Sorry I didn’t see this till 2 months later lol.
It’s funny you ask that, I decided to stop dieting for bodybuilding and resume training for powerlifting. From my reading of John Meadows work has me eating more calories but better sources of food. I feel great.
The goal right now is to compete equipped in the APF in October. I have my sights set on a 1600 total in the 198 class. I’ve competed once raw - 1275**. After that I did a geared meet, hit 545 squat, and then bombed on the bench.
My recent raw numbers-
180 bodyweight
bench- 275
squat- 400
deadlift- 525
box jump- 53"
Cheers!
**Edit: Total was actually 1135
Since last update I suffered a knee injury in June while being pulled off a small ledge by my dog and twisting at the same time. Though I felt pain for about 7 weeks, an x-ray and MRI didn’t show anything other than swelling of the joint space. I think that my meniscus was pinched and there was a minor tear which healed on its own before I got the MRI.
After I took about 3 weeks off I resumed training only 2 days a week to ease back into things with lower volume and frequency. I was training on a westside style powerlifting consistently once the knee was better before I had a rotator cuff sprain in another dog related incident. My plan now is to take time off of competing and bring up my shoulders and triceps and break into the 300s on bench.
Here’s a recent video of a 430 squat at 182