Nice work out , it's glad to see you put in 21s as your last exercise. I do the same , in fact 1 day a week I do & modify the bicep routine with a buddy. And when I did, to implement 21s, the first words out of his mouth was I hate these F in things... I put it to him this way , it's your last 3 sets & make it 21...And it better be good...LOL. They suck ,but they make you feel damn good when it's all done!!!! Keep killin it, & nice 8%!!!!
Ironlifter36's 12 Week Transformation Log
- Thread starter ironlifter36
- Start date
Nice work out , it's glad to see you put in 21s as your last exercise. I do the same , in fact 1 day a week I do & modify the bicep routine with a buddy. And when I did, to implement 21s, the first words out of his mouth was I hate these F in things... I put it to him this way , it's your last 3 sets & make it 21...And it better be good...LOL. They suck ,but they make you feel damn good when it's all done!!!! Keep killin it, & nice 8%!!!!
ok, just recapping your lean bulking. I'm almost there , and I did notice your increase is with carbs. I know there's reasoning in that. Can you take a quick moment to explain. Right now I'm down over 10lbs & probably around 12%.. I was thinking 8% to start adding simple / mild complex carbs?????? Sorry , I told you I might be ??? No
increase in protein??? Right now my macros is 55p/25c/20f%. Protein 325/ carb 150 / fat 50g roughly. Currently. 2300 cals - day since 2/1
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Well, I will point out everyone has a preference when it comes to macro splits. There is no cookie cutter macro split, only general guidelines, opinions and personal experience. So what I am about to tell you is what I have found has worked best for me through many different combinations and personal experience.
Factors when setting up proper nutrition in order of importance:
1.) Calories in vs. Calories out is the MOST important factor and ruins supreme over macro splits and types of food eaten.
2.) Sufficient Protein
3.) Carbs and Fats
4.) The quality of the food consumed - Healthy food options
5.) Consistency
Protein is relatively constant, however should be a bit higher during calorie deficits to prevent muscle loss. I weigh about 175 lbs so 260 Protein is more than adequate for me during a cut. Less protein is required during a calorie surplus. This is where personal preference comes in...I prefer and enjoy protein and can easily consume 260g without even trying. In fact, I have to make a conscience effort not to consume more. So I leave my protein at 260g which covers me for cuts/bulks.
I generally set my fat around 15-20%, so 50g on cuts and slowly increase to about 70g-75g during bulks. I normally cap my fat at 75g. WHY? Fat has 9 calories a gram, so out of the 3 macro nutrients, it is the one that can easily set you over your target calorie intake if not managed properly. Also, fat is easily stored as fat in a calorie surplus because it requires no chemical conversion..it's already fat. I consume fats in order to provide my body with what it needs to function...no less, but no more.
The rest I fill in with carbs. I have found I handle carbs fairly well. I use carbs as the main variable in manipulating calorie intake. During a cut, when I start to go below 200g, I really feel it in the gym. I do not do low carb and got to single digit body fat going no lower than 260P, 180C and 50F with no more than 3 hours of cardio a week. I have found, for me, where these carbs come from makes little difference. Don't get me wrong, I don't eat crap. What I mean is there is nothing wrong with eating fruit on a cut. I normally consume about 75% complex carbs and 25% simple carbs from healthy food choices.
Where did I learn all this? From reading Mike Matthews' "Bigger Leaner Stronger"
https://www.amazon.com/s/ref=nb_sb_...efix=bigger+leaner,aps,161&crid=1GNJIP64F2L8P
While I do not agree/follow everything in his book, what he has to say about nutrition is spot on. I failed at getting below 12-15% until reading his book. After reading it, I better understood nutrition and how to manipulate energy balance to achieve single digit body fat.
Monday 2/27/2017 Update:
Finished my first run through of my new split and am digging it.
Day 1 - Leg's
Day 2 - Chest & Biceps
Day 3 - Cardio, Ab's & Calves
Day 4 - Back & Triceps
Day 5 - Shoulders, Ab's & Calves
Day 6 - Rest
Day 7 - Rest or Repeat
For the first few weeks to a month, I will Rest on day 7. As time goes by, I will repeat the split on day 7 to increase volume. Instead of every 7 days, muscles will be hit every 6 days. You guys get the picture. I have also left room in the split to allow more volume to be added (reps/sets). Workouts now run about 45min so should be able to add volume without going over 1 hour-1:10 per sessions.
Weight is holding at 173 LBS. Skin folds actually decreased 1mm so now all 3 points total 15mm. Probably water weight, sodium/potassium blah, blah, blah. I have tightened up a bit and filled out. Below pics will serve as my before cycle progress pics.
My back / lats need a lot of attention. Have implemented rack pulls and increases volume on my lats. Will really hammer my back on the coming cycle.
Finished my first run through of my new split and am digging it.
Day 1 - Leg's
Day 2 - Chest & Biceps
Day 3 - Cardio, Ab's & Calves
Day 4 - Back & Triceps
Day 5 - Shoulders, Ab's & Calves
Day 6 - Rest
Day 7 - Rest or Repeat
For the first few weeks to a month, I will Rest on day 7. As time goes by, I will repeat the split on day 7 to increase volume. Instead of every 7 days, muscles will be hit every 6 days. You guys get the picture. I have also left room in the split to allow more volume to be added (reps/sets). Workouts now run about 45min so should be able to add volume without going over 1 hour-1:10 per sessions.
Weight is holding at 173 LBS. Skin folds actually decreased 1mm so now all 3 points total 15mm. Probably water weight, sodium/potassium blah, blah, blah. I have tightened up a bit and filled out. Below pics will serve as my before cycle progress pics.
My back / lats need a lot of attention. Have implemented rack pulls and increases volume on my lats. Will really hammer my back on the coming cycle.
Looking good bro!! Keep killing it!!
Thanks for the rear delt tips, they were on fire yesterday and sore as shit today. Found that sweet spot of the reverse pec dec and just stayed in that range pumping them out.
Appreciate it bro. Trying to keep up with you!
Looking good man, back definition looks great
Thanks big Joe. Yes, shredded, but needs more size. I am making progress which I am happy with, but there is more work to be done. Yes, I am very optimistic with this coming cycle. I would be happy with 7-10lbs of lean, clean, all said and done keepable pounds. Saying that, I will probably need to go up about 15-20lbs to keep 7-10lbs of actual LBM, which on me will be substantial.
Thanks NM, I appreciate it bro
Great stuff bro, just one of the many tricks I have for torturing people
It's never too late to reinvent yourself!
Appreciate it RedM
I appreciate it RickRock
Thanks bro. Ya, it's amazing what I have learned since being on this forum.
11:00 AM Meal
5oz Chicken Breast
3/4 Cup Jasmine Rice
2 Cups Fresh Steamed Broccoli, Carrots and Snap Peas
2 tbsp. Picante Sauce
392 Calories 39P 50C 4F
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