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i hear yall. I will adjust, it’s just been an easy way to get the protein and calories in before end of day. I hate my schedule most days im
Rushing around like a madman just to make the gym, cooking just isn’t something I have had time for but I’ll make the time this week
Rushing around like a madman just to make the gym, cooking just isn’t something I have had time for but I’ll make the time this week
So, I gotta PCT in about 4 weeks there is a chance I could be going somewhere that gear is not available, before that time I am wanting to add something on top of the test, I realize no matter what I’ll lose some if not most of my gains, I’ll still be able to eat decent and lift but… so, any suggestions on something else I could add in, I really am wanting to put a little more weight on
I wouldn't add anything with only 4 weeks to go. Just stay focused on the diet and training. If you do that, you are not going to lose all your gains.
@Kaw723 pct in 4 weeks, what is your pct plan? you have the gear?
I'd like to get more foods pics because you have amazing good there.
I'd like to see some training updates.
I will post another update tomorrow of training today and tomorrow, and as I cook some more stuff I’ll post that too. Today just made 8 eggs, the veggies, a bunch of rice and pork chops.
So far only have the nolva, I have to get the rest still
Good going dude.......
good update right here
Feeling like I’m at a plateau. And I really can’t seem to get my weight up, I’ve upped my calories from 3300 to about 37/3800 per day and the protein is 240-300 daily as well. My workout regimen hasn’t been to organized which is my fault, I started recently doing 3x5 on major exercises to see any progress I can make. Any suggestions for my lifting or supplements are welcome. I know the obvious answer is eat more but man I eat so much as it is and honestly my budget isn’t the highest either. Anyways here is an update!
2/27
Sleep 1045-515
236G protein 3300 calories
Shake, yogurt/granola, chicken/broccoli
Tuna/oatmeal/PB/J, pork chop/ mixed veggies , shake, eggs/ mixed veggies/rice
Lift
Barbell row- bar- 25, 135-15, 185-10, 205-5, 205-5 205-5, 225-3
Deadlift- 185-15, 185- 205-10, 225-8, 225-8, 225-8
Lat pulldown- 100-15, 140-10, 180-5, 180-5,180-5
Straight bar pull down- 80-15, 90-10, 100-10, 100-10
Single arm cable row- 60-10, 60-10,
Bent over row- drop set no rest 85-20, 65-22, bar-11
Pull-ups-50-5 minutes
2/28 sleep 1030-515
235G protein / 3800 calories
Shake, eggs/wheat tortilla/banana, pork chops/mixed veggies/rice, tuna, protein bar, cereal, Chicken/veggies
2/29
Sleep 1015-5
270G Protein 3700 calories
Shake, chicken /eggs/wheat tortilla/ pork chops/ mixed veggies/rice, Greek yogurt/granola, PBJ/Banana, muscle milk pro, chicken/eggs, oatmeal/banana
Lift
Barbell lunges
Bar-20, 95-20, 115-20, 135-12
Squats
135-10, 185-8, 205-5, 205-5, 205-5
Leg extension
140-15, 140-12, 180-7 180-7
Shoulder press drop set
100-10, 130-10, 150-7, 170-5, 200-3,
170-7, 150-5, 130-5, 100-8
Shoulder press drop set
100-10, 130-10, 150-7, 170-5, 200-3,
170-7, 150-5, 130-5, 100-8
Lateral raises
30-16, 30-10, 20-10
2/27
Sleep 1045-515
236G protein 3300 calories
Shake, yogurt/granola, chicken/broccoli
Tuna/oatmeal/PB/J, pork chop/ mixed veggies , shake, eggs/ mixed veggies/rice
Lift
Barbell row- bar- 25, 135-15, 185-10, 205-5, 205-5 205-5, 225-3
Deadlift- 185-15, 185- 205-10, 225-8, 225-8, 225-8
Lat pulldown- 100-15, 140-10, 180-5, 180-5,180-5
Straight bar pull down- 80-15, 90-10, 100-10, 100-10
Single arm cable row- 60-10, 60-10,
Bent over row- drop set no rest 85-20, 65-22, bar-11
Pull-ups-50-5 minutes
2/28 sleep 1030-515
235G protein / 3800 calories
Shake, eggs/wheat tortilla/banana, pork chops/mixed veggies/rice, tuna, protein bar, cereal, Chicken/veggies
2/29
Sleep 1015-5
270G Protein 3700 calories
Shake, chicken /eggs/wheat tortilla/ pork chops/ mixed veggies/rice, Greek yogurt/granola, PBJ/Banana, muscle milk pro, chicken/eggs, oatmeal/banana
Lift
Barbell lunges
Bar-20, 95-20, 115-20, 135-12
Squats
135-10, 185-8, 205-5, 205-5, 205-5
Leg extension
140-15, 140-12, 180-7 180-7
Shoulder press drop set
100-10, 130-10, 150-7, 170-5, 200-3,
170-7, 150-5, 130-5, 100-8
Shoulder press drop set
100-10, 130-10, 150-7, 170-5, 200-3,
170-7, 150-5, 130-5, 100-8
Lateral raises
30-16, 30-10, 20-10
Attachments
@Kaw723 you're giving general foods so hard to say
would love to see actual amounts and when you eat them
timing is big
imo your protein should be over 350grams if you want gains
eating more isn't necessarily the solution
it's more about quality of the food and also other factors like sleep that play a huge role and how much muscle you put on
also remember and this is something that I will argue till I die realistically you're only going to put on one or two pounds of actual capable muscle tissue per year.
There comes a point where you will maintain but you should be able to gain that yearly from when you start weight training till you get into even your 40s or 50s. And 20 pounds of actual muscle tissue is a lot.
so my point is stay patient and build a muscle the right way and you will reap the benefits as you age
it's more about quality of the food and also other factors like sleep that play a huge role and how much muscle you put on
also remember and this is something that I will argue till I die realistically you're only going to put on one or two pounds of actual capable muscle tissue per year.
There comes a point where you will maintain but you should be able to gain that yearly from when you start weight training till you get into even your 40s or 50s. And 20 pounds of actual muscle tissue is a lot.
so my point is stay patient and build a muscle the right way and you will reap the benefits as you age
yes I’m getting a food scale today actually so that will help and I will include measured amounts for other meals if I can get some insight with posting that
3/1
359G protein 6K calories
Shake, ground turkey/rice/vegetables, ground turkey/rice, banana, ground turkey/ mixed veggies/ rice, Greek yogurt / granola, shake
Lift- chest/ Biceps and Tris
Incline - bar- 25, 95-25, 185-8, 205-5, 205-5, 205-5
Dips (wide)/ superset dumbbell curls
Dips- 15, 15, 15, 15, 15
Dumbbell curls- 40-12, 40-12, 40-12
Single arm Cable curl/ tricep push down superset
Cable curl- 40-12, 50-10, 50-8,
Tri push down-100-20, 140-15, 180-7
Cable curl drop set
50-10 40-7 30-8 20-11
Tri push down drop set
200-7 50-6 100-7 50-11
Photos are the app I use for food intake, this was todays meals
359G protein 6K calories
Shake, ground turkey/rice/vegetables, ground turkey/rice, banana, ground turkey/ mixed veggies/ rice, Greek yogurt / granola, shake
Lift- chest/ Biceps and Tris
Incline - bar- 25, 95-25, 185-8, 205-5, 205-5, 205-5
Dips (wide)/ superset dumbbell curls
Dips- 15, 15, 15, 15, 15
Dumbbell curls- 40-12, 40-12, 40-12
Single arm Cable curl/ tricep push down superset
Cable curl- 40-12, 50-10, 50-8,
Tri push down-100-20, 140-15, 180-7
Cable curl drop set
50-10 40-7 30-8 20-11
Tri push down drop set
200-7 50-6 100-7 50-11
Photos are the app I use for food intake, this was todays meals
Attachments
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