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Yeah, he loves to cook and then present it to us. He goes shopping with my wife he's always telling her we got make sure Dad has enough protein. Lol, such a great kid.wow! hes a great cookbetter then many meal preps I've see on EVO lol
Tuesday:
Morning supplements before the gym
Training:
Shoulder dislocations with band x 10
High fives x5 on each arm
Handcuffs x5
T1 5+ minutes rest between sets
Seated overhead press on smith machine:
4x 2,1,1,1 105lbs
T2 2-3 minute rest between sets
Deadlifts 4x8 285 lbs
Lying Barbell Row 4x8 120 lbs
Upright Row. Warmed up but left shoulder felt wrong from compensating for right shoulder still being weak. I just stopped before I hurt something
Lat Pulldowns 3 x 12 145 lbs
60 secs foam roll mid thoracic
60 secs on each side foam roll teres major and minor
30 minutes treadmill incline 5 speed 3.1
After workout supplements
Meals:
After workout
6 eggs, 12 ounces of beef, and 6 ounces of rice.
2nd meal 12 ounces of chicken thighs
Dinner asparagus wrapped in bruschetta and garlic butter steak bites
Desert 50 grams protein shake
I was hungry today.
Notes:
So far this week I hit my stalling point on my progressive overload on 5x5. I still have bench and deadlift this week. I won't stall on bench but I had to deload weight already due to shoulder injury. Deadlift I am not sure it could go either way. Next week I will be dropping volume to 3x5.
Morning supplements before the gym
Training:
Shoulder dislocations with band x 10
High fives x5 on each arm
Handcuffs x5
T1 5+ minutes rest between sets
Seated overhead press on smith machine:
4x 2,1,1,1 105lbs
T2 2-3 minute rest between sets
Deadlifts 4x8 285 lbs
Lying Barbell Row 4x8 120 lbs
Upright Row. Warmed up but left shoulder felt wrong from compensating for right shoulder still being weak. I just stopped before I hurt something
Lat Pulldowns 3 x 12 145 lbs
60 secs foam roll mid thoracic
60 secs on each side foam roll teres major and minor
30 minutes treadmill incline 5 speed 3.1
After workout supplements
Meals:
After workout
6 eggs, 12 ounces of beef, and 6 ounces of rice.
2nd meal 12 ounces of chicken thighs
Dinner asparagus wrapped in bruschetta and garlic butter steak bites
Desert 50 grams protein shake
I was hungry today.
Notes:
So far this week I hit my stalling point on my progressive overload on 5x5. I still have bench and deadlift this week. I won't stall on bench but I had to deload weight already due to shoulder injury. Deadlift I am not sure it could go either way. Next week I will be dropping volume to 3x5.
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Beautiful to have your son supporting you
EVO family LOVE for him.
@kcates I think you can train with a pre training protein shake if you want to get more size and strength in the lifts. Deload first though.
That would mess up 10 hours eating window. I would be drinking that at 6 am but eating dinner at 6-7 pm. Is that ok?
For your goals, we could test a shift for 2 weeks see how you feel. @kcates
I'm guessing you dont want to be gaining weight right?
I don't mind gaining muscle weight I don't want to get fat. I don't think adding a protein shake before working out is going to do that. Specially now I been adding in my treadmill work getting close to doing it everyday. I think last week I did 5 days. Also, my kind of work I do for a living.
Usually weight gain is fat if you're bigger with some muscle. I would say based on your recomp goals we can keep the 16 hour fasting window and you train fasted as long as you're comfortable. Getting to understand you made it more clear now. @kcates
I mean I don't mind trying the protein shake before working out. I will try anything to see how it works for me. Maybe while I am using more then my TRT and I feel hungrier maybe that is a good time to do this. Then when I go back to just my TRT I don't need to do the protein shakes when I am not feeling as hungry. So my question to try this out should I do 25 gram protein shake or 50 grams protein shake before working out? 1 or 2 scoops.
Another note, I ate a lot end of day yesterday. 12 ounces of chicken thighs, 50 grams protein shake and my son's dinner. I was not hungry today at the gym. Also today was not a heavy lift day. I get hungry typically after my heavy lift. Once again this all just started as about the time the Anavar is kicking in.
With my goal of gaining strength to hit my powerlifting goal the first week of August building muscle is the goal being in a bulk is the primary goal. This is how I have been eating for the last year and a half. Even in this process I have not on the scale gained any weight since Nov. 23 I weighed 239 lbs. Yesterday I weighed 240 on the scale. Back in May I measured my stomach then I measure my stomach last week and I have lost 2 inches on my stomach. I had also measured my right bicep then it was 15 inches and now my bicep is 17 inches. I hadn't taken any other measurements then. Now I measured my leg this time to add another measurement to the list. I should probably measure my chest also. Even though I been at maintenance or in a bulk I have reduced my body fat and gained muscle. After I reach my goal in August I am thinking I am going to switch to a split workout and do a cut then. Then come back and start working on increasing my lifts again after that cut. I am just giving you as much info as I can think of so you understand me and can give me best advice. I appreciate all the advice. This forum has helped a lot already. Changed some of my eating, got me doing cardio now and has me changing some of supplements up. I appreciate everyone's help and support.
I wouldn't be doing much fast since strength gain is your primary goal. I would just eat 5-6 small meals per day and make sure you stay away from any bad food. Just eat lots of fibrous foods to slow digestion. Also make sure to take BCAA when you lift. Never lift fasted when strength gains is your goal. My wife and I both stopped that even when we both went on a cut. My best fat loss occurred without fasting. Your goals are closer to mine than the majority on here who only care about muscle size and washboard abs. I've done the fasting stuff and will never do it again. My wife did it too and she says she is done doing it. Injuries got worse while fasting.
It's hard for me to get that many meals in because of working on job sites. Days off wouldn't be a problem. I am fine getting all my protein in between my 2-3 meals. It's been working fine unless I need to get more protein in. I can typically get 250 grams of protein in. 300 grams would require another meal and I would have to do that before working out maybe. I take EAA before lifting already but do I need to switch that out for BCAA in my workout drink? What do the BCAA do for me when lifting ( I am not questioning you I just don't know why and want to learn for my own knowledge so I can share with others)? I had taken BCAA before but heard if I am eating a lot of protein and taking shakes I was getting them in already so I stopped. I been sharing some of my knowledge I have gained her that I have learned here with others at the gym. I was encouraging a female this morning to come check out the forums and to start her own. Telling her how it's helped me and how encouraging everyone is. Appreciate your help, I am just wanting to get big and strong and move heavy weight while I am still able to like you and your wife. I don't want to put on a bunch of unnecessary fat during the process. Also you had recommended I use deca next go around. What kind of deca cycle do you suggest I do next round? I am getting blood work in April depending on how that is I may do a cycle then to run up to my peak in August. I ask now because I need to put in an order for some box-157 and TB 500. I want to get everything in one order to save on some shipping cost.
Deca I would go 200mg with 250-300mg test on your next bulk. You really need to look at HGH. You would benefit greatly from it at your age. I actually prefer IGF-1 LR3 but it has a lot harsher sides and it's not tailored towards fat loss. It is the big boy when looking for extreme muscle gains in short time frames.
@kcates for now you push the foods in and if you cant get the foods in time you can open up the window to lets say 10-12 hours fast, rest eating, start somewhere.
My plan was to have a protein shake this morning. I couldn't do it. My body had no desire to eat anything at 6 am. Try again tomorrow but it may just not be in the cards to eat that early for me
its best to go train fasted bro dont force it if you feel normal without it
Wednesday:
Training:
Skipped shoulder work
Chinups on the assisted machine: 4x8 -84 lbs
Incline dumbbell curls: 4x8 25 lbs
Dumbbell concentration curls: 4x8 35 lbs
Reverse ez bar curl 4x12 40lbs
Inverse curl 4x12 160lbs
Reverse hyper machine: 4x12 110 lbs
Reverse crunch 4x15 body weight
Decline situps 4x15 body weight
Haven't been able to do treadmill this week. Tore skin off the bottom of my left foot. Hurts to walk.
Diet:
Supplements before and after workout
After workout meal:
6 eggs, 12 ounces of beef, and 6 ounces of rice.
On the way to jobsite:
50 grams protein shake
Electrolyte drink and caffeine supplememts
Dinner:
9 ounces of shredded chicken
Went to bed early
Training:
Skipped shoulder work
Chinups on the assisted machine: 4x8 -84 lbs
Incline dumbbell curls: 4x8 25 lbs
Dumbbell concentration curls: 4x8 35 lbs
Reverse ez bar curl 4x12 40lbs
Inverse curl 4x12 160lbs
Reverse hyper machine: 4x12 110 lbs
Reverse crunch 4x15 body weight
Decline situps 4x15 body weight
Haven't been able to do treadmill this week. Tore skin off the bottom of my left foot. Hurts to walk.
Diet:
Supplements before and after workout
After workout meal:
6 eggs, 12 ounces of beef, and 6 ounces of rice.
On the way to jobsite:
50 grams protein shake
Electrolyte drink and caffeine supplememts
Dinner:
9 ounces of shredded chicken
Went to bed early
Thursday:
Training:
Band shoulder dislocated x 10
Band scapular circles x 10 each arm
Seated rows: 1x20 70lbs
Hip bridges: 1x20
Bench Press: 5x5 200lbs
Squat: 4x8 245 lbs
Incline Bench Press: 4x8 140lbs
Dips on assisted machine: 3x12 -135lbs
Close grip bench: 3x 3,0,0 135lbs shoulder felt weird didn't continue
Pec stretch on cage 2x30 secs
Foam roll teres major and minor each side 60 secs
Diet:
Supplements before and after workout
Meal after workout: 6 eggs, 13 ounces of shredded pork, 6 ounces of rice
50 grams protein shake on the way to jobsite
Dinner: 9 ounces of beef patties
50 grams protein shake.
Training:
Band shoulder dislocated x 10
Band scapular circles x 10 each arm
Seated rows: 1x20 70lbs
Hip bridges: 1x20
Bench Press: 5x5 200lbs
Squat: 4x8 245 lbs
Incline Bench Press: 4x8 140lbs
Dips on assisted machine: 3x12 -135lbs
Close grip bench: 3x 3,0,0 135lbs shoulder felt weird didn't continue
Pec stretch on cage 2x30 secs
Foam roll teres major and minor each side 60 secs
Diet:
Supplements before and after workout
Meal after workout: 6 eggs, 13 ounces of shredded pork, 6 ounces of rice
50 grams protein shake on the way to jobsite
Dinner: 9 ounces of beef patties
50 grams protein shake.
@kcates when you're going to the job site can you mix in 1 tbps of honey to the shake?
The training, squats 4x8 all, can you try 1x15 2x8 1x6 please
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