Thanks BigDave. I need to add some mass to my frame.
Ironlifter36's 12 Week Transformation Log
- Thread starter ironlifter36
- Start date
Thanks BigDave. I need to add some mass to my frame.
I have a question, what do you see as being your ultimate look?
Very nice man on your cut, & thanks for that great info on macros. When I get there, I will be looking thru that info over & over. I'll see how my body reacts to different carb intakes, right now I'm lower but over 300 in protein , which I know I'm using . So alls good. Kill it with the cycle & hope you put on that lean mass that you want or should I say we all want that ,Right.. Keep it up, it's working!!!!!!
Ultimately I would like to be 185lbs at 8%. That's 170LBM so I need to add another 10-11lbs of lean mass. Obviously, I will have to over shoot this and cut down.
Thanks bro, I appreciate it. Holla if you need any help
Friday 3/3/2017 Update:
Thought I would post and check in with everyone. Current stats remain the same at 173LBS, 8% BF with a LBM of 159lbs. Increased calories just a little this week to 2700 at 260P 280C 60F, this should be about my maintenance intake. I plan to hold here until I start my cycle next week.
Workouts have been going well. Hit Legs & Ab's on Wed and then Chest & Biceps last night. Tonight is 20min of cardio, followed by Ab's & Calves.
Wish I had more to report. Next week I will layout my goals, anticipated weight progression and expectations for the coming cycle.
Thought I would post and check in with everyone. Current stats remain the same at 173LBS, 8% BF with a LBM of 159lbs. Increased calories just a little this week to 2700 at 260P 280C 60F, this should be about my maintenance intake. I plan to hold here until I start my cycle next week.
Workouts have been going well. Hit Legs & Ab's on Wed and then Chest & Biceps last night. Tonight is 20min of cardio, followed by Ab's & Calves.
Wish I had more to report. Next week I will layout my goals, anticipated weight progression and expectations for the coming cycle.
Really looking forward to see the progress you make, your very meticulous so I'm looking forward to learning more and seeing what you accomplish with this.
Exactly. What I was thinking , very methodical. Iron let's see that extra 10 lbs go on super clean, that's what's tough!!
Monday 3/6/2017 Update:
Had two fantastic workouts over the weekend. Did Back & Triceps Saturday followed by Shoulders, Ab's & Calves yesterday. Today will be a rest day - no lifting, no cardio. Even though I am really digging this new split, I am probably going to switch back to a Pull, Push, Leg's routine. I have some business trips coming up and the PPL routine gives me more flexibility while being able to keep volume/frequency where I want it. Will update further when I make the switch.
Stats: 172 LBS Stomach 6mm Chest 5mm Legs 5mm Weight and body fat seem to be stable. Nutrition: 2700cal. 260P 280C 60F
Had two fantastic workouts over the weekend. Did Back & Triceps Saturday followed by Shoulders, Ab's & Calves yesterday. Today will be a rest day - no lifting, no cardio. Even though I am really digging this new split, I am probably going to switch back to a Pull, Push, Leg's routine. I have some business trips coming up and the PPL routine gives me more flexibility while being able to keep volume/frequency where I want it. Will update further when I make the switch.
Stats: 172 LBS Stomach 6mm Chest 5mm Legs 5mm Weight and body fat seem to be stable. Nutrition: 2700cal. 260P 280C 60F
Lol I agree. It's funny cause the core exercises remain the same, but changing the split around is refreshing.
Doing good brother!! Keep killing it! Can't wait to see when the gear kicks in!!
Nice work brotha. Keepin it consistent!
Can't wait to see what you come up with. Sometimes its hard to find a good balance of gym/life especially when you are constantly on the go.
Awesome job so far bro. Keep up the great work!
I appreciate the compliments and support guys.
Wednesday 3/8/2017 Update:
Cycle is on hold for at least a week due to Doctors appointment being rescheduled. Stay tuned for further details on this.
Nutrition & Stats:
My weight has dropped 1-2 pounds, which could be normal fluctuation and/or water weight. However, I am looking a bit leaner while still full and pants are fitting looser. Due to this I am going to increase calories on workout days to 2900 260P 320C 65F and keep them at 2700 260P 280C 60F on non-lifting days. Will reassess in 1 week.
Workout:
Will be switching back to Push, Pull, Legs routine today. So happens today is Leg day so I will start from there. Yesterday was cardio/rest day and I did 30min of cardio on the elliptical machine which felt great.
Workout routine will look similar to as follows:
Day 1- Legs
Day 2- Push
Day 3 - Rest
Day 4 -Pull
Day 5 - Cardio
Day 6 - Repeat
Ab's and Calves will be rotated in during the split. As I said, I feel this split gives me flexibility if needed. Days/workout can be moved as along as Legs/Pull days aren't back to back.
Cycle is on hold for at least a week due to Doctors appointment being rescheduled. Stay tuned for further details on this.
Nutrition & Stats:
My weight has dropped 1-2 pounds, which could be normal fluctuation and/or water weight. However, I am looking a bit leaner while still full and pants are fitting looser. Due to this I am going to increase calories on workout days to 2900 260P 320C 65F and keep them at 2700 260P 280C 60F on non-lifting days. Will reassess in 1 week.
Workout:
Will be switching back to Push, Pull, Legs routine today. So happens today is Leg day so I will start from there. Yesterday was cardio/rest day and I did 30min of cardio on the elliptical machine which felt great.
Workout routine will look similar to as follows:
Day 1- Legs
Day 2- Push
Day 3 - Rest
Day 4 -Pull
Day 5 - Cardio
Day 6 - Repeat
Ab's and Calves will be rotated in during the split. As I said, I feel this split gives me flexibility if needed. Days/workout can be moved as along as Legs/Pull days aren't back to back.
BigBusiness
Active member
Hope everything is ok bro. Clothes fitting loosely is a great sign. My favorite routine is push, pull. Keep up great work
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How do you work in your abs, arms and shoulders when doing PPL? Shoulders on push day and arms on pull day?
Thursday 3/9/2017 - Nutrition / Meal Plan Update
Here is my meal plan as of yesterday. Lol, for those of you anal enough to add up all the figures, I am already aware the numbers are slightly off. The food portions/weights are on point.
8:00 AM
¾ Cup Egg Whites
3 Whole Brown Eggs
½ Cup Diced Bell Peppers, Mushrooms and onions
60g Oatmeal
40g Blueberries
3 Omega 3 Fish Oil
(Eggs scrambled with veggies. Oatmeal with blueberries and a dash of cinnamon)
607 Cal. 45 Protein 57 Carb 22 Fat
11:00 AM
5oz. Chicken Breast
¾ Cup White Rice
2 Cups Steamed Broccoli, Cauliflower and carrots
2 tbsp. Picante
392 Cal. 39 Protein 50 Carb 4 Fat
2:00 PM
6oz. Chicken Breast
2 Cups Steamed Broccoli, Cauliflower and carrots
200g Sweet Potato
16g Peanut Butter
(Top sweet potato with peanut butter and a dash of cinnamon)
540 Cal. 51 Protein 56 Carb 13 Fat
4:30 PM (Pre-Work Out)
1.5 Scoop MTS or GAF Whey
120g Banana
40g Blueberries
1 Cup Almond Milk
354 Cal. 40 Protein 39 Carb 6 Fat
7:30 PM
6oz. Ground Turkey 99%
3 Cups Grilled Squash, Zucchini and Onions
60g Avocado
60g Oatmeal w/ Cinnamon
559 Cal. 52 Protein 57 Carb 17 Fat
9:30 PM
1.5 Cup Non-Fat Greek Yogurt
75g Blueberries
40g Organic Toasted O’s
(mixed together in bowl)
420 Cal. 42 Protein 56 Carb 2 Fat
Daily Total Approx.
2912 Cal. 269 Protein 315 Carb 64 Fat
Here is my meal plan as of yesterday. Lol, for those of you anal enough to add up all the figures, I am already aware the numbers are slightly off. The food portions/weights are on point.
8:00 AM
¾ Cup Egg Whites
3 Whole Brown Eggs
½ Cup Diced Bell Peppers, Mushrooms and onions
60g Oatmeal
40g Blueberries
3 Omega 3 Fish Oil
(Eggs scrambled with veggies. Oatmeal with blueberries and a dash of cinnamon)
607 Cal. 45 Protein 57 Carb 22 Fat
11:00 AM
5oz. Chicken Breast
¾ Cup White Rice
2 Cups Steamed Broccoli, Cauliflower and carrots
2 tbsp. Picante
392 Cal. 39 Protein 50 Carb 4 Fat
2:00 PM
6oz. Chicken Breast
2 Cups Steamed Broccoli, Cauliflower and carrots
200g Sweet Potato
16g Peanut Butter
(Top sweet potato with peanut butter and a dash of cinnamon)
540 Cal. 51 Protein 56 Carb 13 Fat
4:30 PM (Pre-Work Out)
1.5 Scoop MTS or GAF Whey
120g Banana
40g Blueberries
1 Cup Almond Milk
354 Cal. 40 Protein 39 Carb 6 Fat
7:30 PM
6oz. Ground Turkey 99%
3 Cups Grilled Squash, Zucchini and Onions
60g Avocado
60g Oatmeal w/ Cinnamon
559 Cal. 52 Protein 57 Carb 17 Fat
9:30 PM
1.5 Cup Non-Fat Greek Yogurt
75g Blueberries
40g Organic Toasted O’s
(mixed together in bowl)
420 Cal. 42 Protein 56 Carb 2 Fat
Daily Total Approx.
2912 Cal. 269 Protein 315 Carb 64 Fat
Typically, with PPL, triceps would be done on Push day along with Chest and Shoulders. Biceps would be done on Pull day.
However, I really enjoyed doing triceps on back day and biceps on chest day. I found I am able to put more effort into triceps/biceps this way. Also, in an indirect way, this increases the frequency since triceps are involved in pushing and biceps in pulling - so they are kind of already worked, even if you don't hit them directly. Then I do them on separate days. Follow me?
So, I think I will be doing as follows:
Day 1-Leg's, Calves
Day 2-Chest, Shoulders & Biceps
Day 3-Rest
Day 4-Back, Traps & Triceps
Day 5-Cardio ( No running as to not affect Leg Workout)
Day 6-REPEAT
Ab's can be added to any day really, as can calves. I do them more or less every 3 days, whichever day that lands on. That's why I like this split, it offers flexibility. On day 6, I repeat usually, but if an extra day of rest is needed, I can take it here on day 6. Also, cardio can be switched around ie. rest / cardio day can be either day 3 or 5.
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