Update from me

[muskate]

It has been 7 weeks from my show so I am overdue for giving everyone an update on how things are going.

My conditioning was great at my show but I lacked size so my plan is to take the entire year off and put on 20-25 pounds. I have put on about 10 pounds since my show. Things are going along great. I am slowly putting on muscle and staying lean. My quad measurement increased 1 inch on both legs and my chest measurement has increased 1.5 inches with no change to my waist measurement since my show so I know I am on the right track.

Here is a photo I took this morning after waking up and having a cup of coffee.



For those that are curious, this is what my current diet and training looks like:

Workout split
Day 1- Chest/ Bis
Day 2- Legs (volume)
Day 3- Back/ Tris
Day 4- Cardio/Abs 1
Day 5- Legs (heavy)
Day 6-Shoulders/Traps/Arms
Day 7- Cardio/Abs 2 or completely off

Diet
On day 2 (legs volume) I have a re-feed day where anything goes. I keep fat as minimal as possible and eat as much protein and carbohydrates as I can. A sample day might look something like this:
Meal 1 Protein pancakes made from oatmeal, egg whites, stevia, cinnamon and sea salt blended together. Along with a grapefruit on the side
Meal 2 Brown rice pasta with a red tomatoe sauce and 2 cans of tuna
Meal 3 A massive bowl of white rice with a chicken breast, green onions, celery and carrot strips mixed in. Seasoned with soy sauce
Pre workout A massive bowl of oatmeal with whey isolate mixed in
Post workout A massive bowl of rice krispies cereal with a vanilla whey isolate protein shake poured over top
Meal 4 crab cakes' made by mixing a can of canned crab with oatmeal, eggs whites and sea salt and pan frying
Meal 5 A big bowl of fat free cottage cheese or greek yogurt with a baked sweet potato covered in sugar free ketchup

All other training days training days
1. 500ml egg white
100g oatmeal
2 whole lemons

2. 1 can wild salmon
100g mixed vegetable (carrot, corn, pea, and green beans)
100g green beans
100g butternut squash

3. 200r chicken or turkey breast
100g brown rice
100g spinach, kale or lettuce

4. 30g whey isolate
30g vegan protein powder
50g oatmeal
10g flax seed

DURING WORKOUT: 30g BCAA

POST WORKOUT
1 scoop (30g) whey isolate
30 grams waxy maize carbohydrate powder
greens powder

5. 1 can tuna
50g oatmeal

6. 200r chicken or turkey breast OR 300g 0.4% dry cottage cheese
3 whole eggs
100g spinach, kale or lettuce

Rest days and cardio/ab days
1. 500ml egg white
10g psyllium husk + 10g cocoa powder + 10g flax seed + stevia -> I turn this into a pudding. The psyllium husk gels up and creates a pudding like consistency

2. 1 can wild salmon
100g mixed vegetable (carrot, corn, pea, and green beans)
100g green beans
100g butternut squash

3. 200g beef liver
100g mixed vegetable (carrot, corn, pea, and green beans)
100g green beans
100g butternut squash

3. 30g whey isolate
30g casein protein powder
25g walnuts

DURING WORKOUT: 30g BCAA <- Note this shake will be removed on day 7 that I take completely off

POST WORKOUT <- Note this shake will be removed on day 7 that I take completely off
1 scoop (30g) whey isolate
15g hemp seeds

5. 1 can tuna
10g coconut oil
10g psyllium husk + greens powder + stevia -> I turn this into a pudding. The psyllium husk gels up and creates a pudding like consistency

6. 200r chicken or turkey breast
3 whole eggs
100g spinach, kale or lettuce

 

[aggirl]

Great work trev.....you weren't kidding when you said you put on some weight. You look much fuller.

Keep going!!

 

[muskate]

Great work trev.....you weren't kidding when you said you put on some weight. You look much fuller.

Keep going!!

Roughly 8-10 pounds since my show. I carbohydrate cycle so my weight fluctuates a couple pounds each day.

15 more pounds to go.

 

[Masonic Bodybuilder]

Nice progress so far buddy. Keep pushing along!

 

[stevesmi]

get on 50mg a day of dbol, 1000mg of deca and test with no AI and see what happens. haha jk!

keep chugging along. you will get there

 

[Masonic Bodybuilder]

get on 50mg a day of dbol, 1000mg of deca and test with no AI and see what happens. haha jk!

keep chugging along. you will get there

Lol, you gotta at least add some anadrol in there!

 

[jp4355]

You should look Excellent with another 20 to 25 Lbs........................................... JP

 

[Portfolio]

Looking good, muskate!

Your body and my body have much the same appearance. I'm basically an ectomorph (6'3" 193 now; 6'3" 175 prior to AAS). I'm wondering as to why it is that are able to avoid the consumption of fat while still developing muscle mass. I consume one small avocado and four tablespoons of natural peanut butter per day during bulking cycles; and 1/2 of a small avocado and two tablespoons of natural peanut butter per day during cutting cycles and "off cycles."

 

[markokolarek]

ur natty right ?

Poslano sa mog SM-G920F koristeći Tapatalk

 

[muskate]

Looking good, muskate!

Your body and my body have much the same appearance. I'm basically an ectomorph (6'3" 193 now; 6'3" 175 prior to AAS). I'm wondering as to why it is that are able to avoid the consumption of fat while still developing muscle mass. I consume one small avocado and four tablespoons of natural peanut butter per day during bulking cycles; and 1/2 of a small avocado and two tablespoons of natural peanut butter per day during cutting cycles and "off cycles."

I carbohydrate cycle. On my high carbohydrate days, I keep fat low to reduce the gastric emptying time of the stomach. You also don't want a lot of fat in your bloodstream along with high insulin levels from all the carbohydrates.

On my off days, I follow a high protein, moderate fat, low carbohydrate diet.

Fat has it's place for sure but fat is still fat. Most people will get the best results by following a carbohydrate and protein based diet and implementing just enough fat to ensure their essential fatty acid needs are met.

- - - Updated - - -

ur natty right ?

Poslano sa mog SM-G920F koristeći Tapatalk

I am on a TRT dosage of 150mg/week + 0.5mg arimidex E3D. That's it.

 

[Jay Scott]

Regarding macros, do you count them? cals/p/c/f ?

 

[muskate]

Regarding macros, do you count them? cals/p/c/f ?

Yes. I count everything but when I set up a diet (either for myself or for a client) I focus on the amount of protein/carb/fat per meal rather then for the whole day, if that makes sense?

For example, pre workout I want to get in around 50g of high quality easy digesting protein, 50-100g of carbohydrate and minimal fat so I don't feel bloated during my workout.

Before bed, I want to get in 50-60G of high quality protein, some vegetables and same fat to slow down the digestion of the whole meal.

 

[LevButlerov]

Damn you are lean! Everytime I ask myself why follow such stringent diets, but then I see your pics, and see what can be achieved with such a diet, and all of a sudden it starts making sense for me.