Interesting...what is your total protein, carbs and fat during a surplus? Roughly? As for the carbs, i eat complex during the day - Oatmeal, rice and sweet potato - and simple carbs post workout. Suggestions, comments and wisdom is always welcomed.
Ironlifter36's 12 Week Transformation Log
- Thread starter ironlifter36
- Start date
Interesting...what is your total protein, carbs and fat during a surplus? Roughly? As for the carbs, i eat complex during the day - Oatmeal, rice and sweet potato - and simple carbs post workout. Suggestions, comments and wisdom is always welcomed.
Nice, looks like your on your way onto an interesting bulk. I will be following closely , I seem to have the problem of finding my way to lean bulks. I'm still losing right now but fast, I hope to be right behind you 0n your transition.. It's just so much calculating to get things down, I understand that but I end up screwing it up by my carbs & protein all the time. Good luck, looks like you have a lot of knowledge in it. Just so damn confusing!!!!
Thanks I appreciate it. Lol, I may seem to have an understanding, but I am constantly learning.
Hit the gym last night for my Pull routine. I was supposed to do Deadlifts last night, but on recommendation from a member here, decided to replace them with Rack Pulls. Those rack pulls lit my back up, I haven't felt my back pump and burn like that in a long time. My grip strength started to fail around 275lbs. A follow gym member suggested I use wrist wraps instead of an alternated grip. I had never used them before, but he offered so I gave them a try. I must say I was sold. By not having to focus on gripping the bar, it allowed me to focus more on the mind / muscle connection and really focus on engaging the muscles I needed to be engaging. Since I hadn't done rack pulls in 2 years, this first go was spent dialing in my weights and figuring out where they need to be going forward. Think I will be rotating Deadlifts and Rack Pulls on my Pull A routines. I have really been hitting the deadlifts hard and have added 50lbs to the bar in the past 4 months, but they have really taken a toll on my CNS and my recovery has been impacted. Anyways, last nights Pull Routine went as follows:
Rack Pulls - 225x10, 275x10, 315x8, 380x6
Reverse Grip Lat Pull Down - 130x15, 140x10, 140x10
Single Arm Cable Lat Pull Down - 45x15, 50x12, 50x12
DB Row - 65x12, 70x10, 70x10
DB Rear Delt Fly 12x15, 15x12, 15x12
Incline DB Curl 30x15, 30x10, 30x10
EZ Bar Preacher Curl 65x10, 65x9, 65x8
DB Hammer Curl 1 Dropset
ABS - Hanging Knee Raises 25, 20, 20, 20
Feeling great today. Headed to the gym this evening for my Push routine. My cut ends Sunday so will post skin fold measurements, weight and pics Monday.
Rack Pulls - 225x10, 275x10, 315x8, 380x6
Reverse Grip Lat Pull Down - 130x15, 140x10, 140x10
Single Arm Cable Lat Pull Down - 45x15, 50x12, 50x12
DB Row - 65x12, 70x10, 70x10
DB Rear Delt Fly 12x15, 15x12, 15x12
Incline DB Curl 30x15, 30x10, 30x10
EZ Bar Preacher Curl 65x10, 65x9, 65x8
DB Hammer Curl 1 Dropset
ABS - Hanging Knee Raises 25, 20, 20, 20
Feeling great today. Headed to the gym this evening for my Push routine. My cut ends Sunday so will post skin fold measurements, weight and pics Monday.
Great work brother!! Haven't done rack pulls in a while! Did you feel more in your upper back?
I felt them in both my upper and lower back as well as in my ab's/midsection. I really felt it in my upper lats right behind my rear delts and arm pit. Don't feel as fatigued today like I do the day following deadlifts.
Going to add those to my back routine next week. How high was the bar above the knee or below?
Right below the knee cap. I am investing in wrist wraps as I now realize my grip strength isn't capable of keeping up with my back.
I will add those in!
Wrist wraps make a huge difference. I was having trouble increasing my deadlift weight because I couldn't keep a grip on the bar through the entire set. Once you throw those wraps on you feel like you can pull anything lol
I agree. I was switching to an alternated grip, but am always concerned about the potential bicep tear. The wrist wraps were great, can't wait to try them on deadlifts and other exercises as well. No telling what other lifts have suffered from lack of grip strength.
Week 2 of 12 Week Transformation Contest
End of 3 Week Cut:
Results-
Starting Stats - 177LBS at around 9%-10% Body fat 159LBM Skin Folds - 7mm Stomach, 8mm Chest, 7mm Leg Caliper book says 7%, but I think 9-10% is more realistic.
Ending Stats - 171LBS at around 7%-8% Body Fat 157LBM Skin Folds - 6mm Stomach, 5mm Chest, 5mm Leg - Caliper book says 5%, but I think 7-8% is more realistic.
Wrapped up the 3 week mini cut yesterday (Sunday) and weighed/measured this morning. According to the numbers, I dropped 2% Body Fat and 2 LBS of LBM. Not concerned about the LBM as I anticipate my weight to come up a few pounds once glycogen stores refill and will measure again at the end of the week. I have been 171LBS before, but NEVER this lean. 16mm on the skin folds is a new PR for me.
I have now bumped my calories up 200 calories via carbs and dropped out the cardio. This should bring me out of the deficit. I will hold here for a week then add in another 100 calories next week as I reverse diet back to maintenance. I also intend to take 6 days off beginning this Friday to allow myself to recover before entering my lean bulk in 3 weeks.
Below is a pic of my grocery cart Saturday.
End of 3 Week Cut:
Results-
Starting Stats - 177LBS at around 9%-10% Body fat 159LBM Skin Folds - 7mm Stomach, 8mm Chest, 7mm Leg Caliper book says 7%, but I think 9-10% is more realistic.
Ending Stats - 171LBS at around 7%-8% Body Fat 157LBM Skin Folds - 6mm Stomach, 5mm Chest, 5mm Leg - Caliper book says 5%, but I think 7-8% is more realistic.
Wrapped up the 3 week mini cut yesterday (Sunday) and weighed/measured this morning. According to the numbers, I dropped 2% Body Fat and 2 LBS of LBM. Not concerned about the LBM as I anticipate my weight to come up a few pounds once glycogen stores refill and will measure again at the end of the week. I have been 171LBS before, but NEVER this lean. 16mm on the skin folds is a new PR for me.
I have now bumped my calories up 200 calories via carbs and dropped out the cardio. This should bring me out of the deficit. I will hold here for a week then add in another 100 calories next week as I reverse diet back to maintenance. I also intend to take 6 days off beginning this Friday to allow myself to recover before entering my lean bulk in 3 weeks.
Below is a pic of my grocery cart Saturday.
rockmfhudd
Active member
damnit man you are killing it and your discipline obvi shows in the results and pics.
Great job brother!!! Can't wait to see how you look after lean bulk!! Like you plan for slowly adding in the calories!! I actually think within those first few weeks of adding calories back in you will tighten up more!!
Didn't think about shrugs, but I am sure they would be great for them as well.
I really appreciate it bro.
Thanks Red, as the saying goes "If you fail to plan, you plan to fail"
Thanks bro. I agree, I usually look better the weeks following a cut when calories are added back in. Tighten up, looking fuller and leaner.
Nice man, looking forward to seeing your progress with the lean bulk
How's adding some calories back in going? How you feel? You filling out?
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