Ok, so I would cut carbs completely. Not only are your insulin levels spiked when you eat carbs, but you’re eating them without a fat source…which makes it worse. So like I said cut the carbs. You won’t lose any muscle mass as long as you’re getting enough good fats (almonds, flax seed oil, fish oils). 25 lbs is a lotta weight to lose, so you’re going to have to make big sacrifices. If you’re having carbs cravings throw a scoop of oats in your pre workout shake.
As for the AM workouts. Well you gotta want it. Once you change your circadian rhythm, you’ll be fine after a couple days just make sure you’re getting 8 hrs of sleep.
im lucky if i get 3-4 hours of sleep combined throughout the night. im not a big sleeper. i just am never really tired at all.
i know i have to cut out all carbs, but i dont want to go totally keto yet. I know i need more fats though, i only take in about 60-80 grams a day. i am going to start adding in almonds tomorrow with my chicken or tuna with wasa. and perhaps take 3-4 omega 3,6,9 pills, and 3-4 flaxseed oil pills every other meal???
oh and preworkout i forgot to mention i take a shot or 2 of MCT oil.
damn man, I dont know how you can survive all that volume with those heavy weights on such a low calorie diet man!! You gotta be some kinda strength freak man!!
The diet suggestions are great so far from what I’ve read.
Only suggestion is to throw in some avocado and olive oil for some extra fat sources when you cut the carbs more and more. Rotating almonds, pistachios and walnuts can get old really fast.
best of luck to you in your endeavors. If the bodybuilding doesn’t pan out, why not go into Strongman? You seem like you’ve got the chops for it. I mean shit if you can lift those weights at those reps on such a low diet, I cannot even fathom what you’d be doing on a higher calorie strength program!!
All the best man! Keep us posted on how you do!!
thanks raging. i have a much easier time doing high volume and heavy weight, than i do low volume and heavier weight. I dont feel any muscle work with low volume work. for some reason i think im one of those people that the 5/3/1 stuff doesnt work well. but thanks for your support. I am 10 weeks out from my first show. so i will update some pics soon if i can
Tuesday 3/2 Leg workout:
- 7x10 leg extension 225
- 5x8 front squat 225 (smith rack)
- Single leg squat (with rear leg elevated) 5x5 185
- prone single leg curl 5x10 25 (3 second hold)
- lunges 3x8 55 pound dumbbells
- seated single leg curl 4x10 90
- good mornings 4x12 barbell only
- single leg extension 3x8 90
tuesday diet:
wake up 500am 20 grams whey
breakfast 600 4 egg whites, 2 whole eggs, small bowl of fruit
900 50 grams casein, 1/2 cup almonds
noon 8-10 oz chicken, 1 cup broccoli, 1/2 cup rice, 4 BCAA pills, 5 flaxseed pills, 5 omega pills
330 8-10 oz chicken, wasa cracker
515 50 grams casein protein, 1/2 cup almonds, 2 BCAA pills
postworkout 40 grams whey, 6 BCAA pills
930 2 cans tuna, 2 sticks celery, 2 tbsp mayo
yesterday 3/3 chest workout:
- flat bench 15x135, 12x225, 12x275, 10x300, 8x315, 5x335
- incline bench 12x135, 10x185, 10x205, 8x225, 6x245, 10x185
- incline dumbbell press 10x80, 10x9, 4x8 at 100
- pec deck flies 4x8 180, 10x165
- flat bench with 225 4x10
- cable flies 4x8 80
- decline bench 4x8 225
- hammer strength machine presses 3 sets to failure 90 pounds
diet
wake up 20 grams whey
breakfast 4 egg whites, 2 whole eggs, 1/4 cup feta cheese, 4 BCAA pills
900am 50 grams casein protein, 1/4 cup almonds
noon 12 oz chicken, 3/4 cup rice, 1 cup broccoli, 4 omega pills, 4 flaxseed pills, 4 BCAA pills
300 50 grams casein protein, 1/4 cup almonds
530 12 oz chicken, 1/2 cup broccoli
postworkout 6 BCAA pills, 40 grams Whey
930 10 oz chicken, 1 cup potatoes, i cup broccoli
3/4 back workout
- Lat pulldowns 20x200, 15x220, 12x240, 4x8 at 260, 12x220
- One arm pulldown 3x8 at 120, 10x100
- seated rows 12x200, 10x220, 10x240, 3x8 at 260, 10x240, 15x220
- bent over row (reverse grip) 4x12 at 135 with 2-3 second hold
- straight arm pulldown 4x12 at 150
- v-bar pulldown 12x160, 10x180, 10x200, 8x200
- high cable row 4x15 at 150
- one arm row 3x12 at 170 (cable machine)
- wide grip pull ups 4x8
diet
wake up 40 grams whey proetin, 3 cytolean pills
breakfast 3/4 cup egg whites, 3/4 cup oatmeal, 1/4 cup feta cheese, 1 whole egg, 4 BCAA pills
900 am 8-10 oz chicken, wasa cracker, 4 omega pills, 4 flaxseed oil pills
noon 12 oz chicken, 1/2 cup rice, 1 cup broccoli, 4 BCAA pills
300 pm 2 cans tuna, 4 omega pills, 4 flaxseed pills
530 pm 10 oz chicken, 1/2 cup almonds
postworkout 6 BCAA pills, 40 grams whey
dinner 3/4 cup egg whites, 1/4 cup feta cheese, 1 whole egg, small bowl fruit
From your pics in the other thread I saw a lack of back thickness. Since you like going heavy with lots of volume minght I suggest Adding some heavy deadlifts into your back workout. Maybe stick to legs once a week and try a 10x10 squat routine(seems to fit your style) do some leg curls supersetted with extensions and finish some two minut leg press. If you can handle the volume your legs should explode. Also I would go full keto and up the calories/fat. Just my 2cents. Best of luck.