Back night. Upped everything a bit. Pull downs I went up to 170, Bent over rows I used the bar with 2 45's and 2 25's, Dumbbell rows used 70lbs, T-Bar rows 4 45lbs plates, seated rows 160lbs, and i just did some lower back extensions holding a 35lbs plate. Good night.

Feels good at work watching the weaklings struggle to get things on to the truck when I can fire things up one handed.... #realworldstrength

I feel GREAT! Hope everyone else does as well

Word i loved at the tile store dudes would struggle with a box of tile but id beast 2 boxes into a car or whatever.

And still going strong just to lazy to search this thread ironically enough.

Just ordered 5 lb tub of protein, 30 servings of no xplod, CLA and multi vitamins

Does anybody here not cut during the summer? I don't even know if I should even go on a diet because I'm far from the weight I'd like to be at right now.

Usually after every 3rd or 4th set depending what body part I work on I do a super set. I never super set on legs though

(05-08-2012 03:15 PM)Chad Wrote:  Mine comes out 4695 calories - 500 = 4195. That seems incredibly fucking high

Nigga, 4,195 calories is a lot of calories for someone bulking. That's the equivalent to 14 cheeseburgers at McDonalds everyday.

If you're already fat and started eating 4,195 calories everyday you'd literally turn into a behemoth.

Start eating 2000 calories a day and go from there.

(Yesterday 01:10 AM)Mudkips Wrote:  Does anybody here not cut during the summer? I don't even know if I should even go on a diet because I'm far from the weight I'd like to be at right now.

I never let the seasons dictate my goals, if I'm above 15% bodyfat I cut, regardless of the season. If I'm under, gonna keep dat bulk going.

Got my package yesterday, NOxplode 5 lb tub of protein and some CLA. Just went and beasted chest and tris. Back bis abs tomorrow. Rest on thurs then shoulders abs calfs on fri and legs on sat.

Jabroni, are you cutting or bulking? If bulking, especially with how clean you eat, I'd say you don't need a protein supplement, I'm sure you're getting more than enough (bw/g) from food alone.

Well I'm trying this program off bb.com and it calls for 36-3800 cals. So yeah I'm bulking, I was sick as fuck couple weeks ago. Out gym for 1 week and dropped to 185 now I'm at 195. My goal is 205-210 with 10-12% bodyfat.

My diet is pretty much this.

Wake up at 930 drink protein shake right away, maybe fruit. Drink a good amount of water between then and 1030

1030 - 6 egg whites(diet calls for 2 cups of oats but I can't do it) and a handful of mixed green salad, no dressing. walk dogs at 11/1130 then gym at 12.

Gym til about 130 with a protein shake right after and usual turkey sandwich nice organic whole wheat bread.

Another sandwich at 3. Chicken breast sweet potato and broccoli at 5-530.

A nice spoonful of peanut butter at 7 followed by another protein shake.

Around 9 I eat another handful of mixed green salad all while drinking about 2 gallons of water through out the day. Maybe have another piece of fruit if i feel like it.

Get home at 11, if i fee hungry or get munchies from smoking I'll have another spoonful of peanut butter and a casein shake but that last 11pm snack isn't always guaranteed.

Thank you for the advice CKY. I always appreciate the help.

Now I just need a list of food I can, and can't eat while I'm on a diet. I'd like to be on a diet 6 days a week and have 1 cheat week every week.

(Yesterday 04:31 PM)jabroni Wrote:  Well I'm trying this program off bb.com and it calls for 36-3800 cals. So yeah I'm bulking, I was sick as fuck couple weeks ago. Out gym for 1 week and dropped to 185 now I'm at 195. My goal is 205-210 with 10-12% bodyfat.

With 36-3800 cals I'm assuming you're hitting bw/g in protein, without the Whey. I'd track your protein intake one day and see exactly how much you're taking in.

Not that it's a big deal, but it could just be one less expense for you to worry about. Personally, I never really need Whey when bulking.

(Yesterday 11:25 PM)Mudkips Wrote:  Now I just need a list of food I can, and can't eat while I'm on a diet. I'd like to be on a diet 6 days a week and have 1 cheat week every week.

You can literally eat whatever you want as long as you hit your protein/calorie goal.

Obviously, the majority of what you eat should be pretty high in protein as it's harder to hit bw/g in protein with only 1700 (or whatever your goal is) calories.

But say you already hit your protein number for the day and still have 200 calories left. Have a 200 calorie donut, it will make absolutely no difference. However, it is best to stay away for the most part when cutting as it will just make you crave more.

As far as some good low calorie / high protein stuff, I always have this when cutting..



50 calories / 9g protein per 6 slices

Along with tons of skinless chicken breasts. Use with Frank Red Hot Sauce (0 calories) or legit just jack some of those 20-40 calorie BBQ/Buffalo dipping sauces from a local fast food joint (srs) like KFC for more flavor.

back bi abs

Lift day today, 70 dead lifts total maxed out at 225 x 12