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Message
re: PuttaDaForkDown v2.0
Posted on 12/31/16 at 4:32 pm to Lazy But Talented
Posted on 12/31/16 at 4:32 pm to Lazy But Talented
Yes! I started a squat challenge yesterday, to get myself doing any leg exercises. 2017 is the year of the awesome legs.
1
Posted on 12/31/16 at 4:53 pm to Evil Little Thing
quote:
2017 is the year of the awesome legs.
You damn right.
Posted on 12/31/16 at 8:32 pm to Lazy But Talented
Is there going to be a Put the Fork Up thread or should I just post about my bulk progress in here
After I was done cutting in July and hit my target BF % of 10 with a weight of 155 and eating at maintenance for 6 months, today I started my lean bulk cycle.
My plan is to go from 155 to 175 in 40 weeks, or 9 months. Half pound a week so a +1750 weekly surplus. Then do a 10 week cut starting in late September/Early October and cut to 165 by Thanksgiving and see where I am. I am assuming that a 40 week lean bulk will yield about 10 pounds of lean mass and 10 pounds of fat, so a 10 week cut to take off the fat will put me back in a lean shape.
Anyway
153.6/153.6/175
Bench 6x215
Squat 6x210
Dead Lift 5x285
Weighted Chins 6x45
Paused Overhead Press 6x115
After I was done cutting in July and hit my target BF % of 10 with a weight of 155 and eating at maintenance for 6 months, today I started my lean bulk cycle.
My plan is to go from 155 to 175 in 40 weeks, or 9 months. Half pound a week so a +1750 weekly surplus. Then do a 10 week cut starting in late September/Early October and cut to 165 by Thanksgiving and see where I am. I am assuming that a 40 week lean bulk will yield about 10 pounds of lean mass and 10 pounds of fat, so a 10 week cut to take off the fat will put me back in a lean shape.
Anyway
153.6/153.6/175
Bench 6x215
Squat 6x210
Dead Lift 5x285
Weighted Chins 6x45
Paused Overhead Press 6x115
This post was edited on 12/31/16 at 8:34 pm
Posted on 12/31/16 at 9:54 pm to goldennugget
What are your macros? You cycling crabs and fat leangains style? What program you gonna do?
Posted on 1/1/17 at 1:38 am to goldennugget
Post it here man.
What are your numbers? Is that one set of 6 reps?
What are your numbers? Is that one set of 6 reps?
Posted on 1/1/17 at 1:39 am to lsu777
Been on 1400 calories last two days and clothes are already feeling loose. Gonna be weird after this crash diet 
ETA: well 1400 yesterday and 900 today plus some vodka. Had 200 calories today going into leg day and it was my strongest lift of the year. Mind over matter.
ETA: well 1400 yesterday and 900 today plus some vodka. Had 200 calories today going into leg day and it was my strongest lift of the year. Mind over matter.
This post was edited on 1/1/17 at 1:40 am
Posted on 1/1/17 at 10:00 am to lsu777
quote:
What are your macros? You cycling crabs and fat leangains style? What program you gonna do?
I did Lean Gains for my cut so I will stick with it. My TDEE is around 2300-2350.
Workout Day Macro: 160P/59F/396C = 2750 calories
Rest Day Macro: 160P/147F/110C = 2400 calories
That's with 1g protein per pound of weight... do you think thats too much?
Posted on 1/1/17 at 10:02 am to Lazy But Talented
quote:
What are your numbers? Is that one set of 6 reps?
My lifts are RPT style, so my heaviest set is always my first set after my warm up. My first set is always the most amount of weight I can do 6 reps of.
I have to be careful squatting and dead lifting because of bulging disc issues in my lower back which is why the numbers are so low. In college I squatted well over 450 pounds.
Posted on 1/1/17 at 10:45 am to goldennugget
Interesting. This was my first year lifting consistently and I did 5x5. I like it so far.
Posted on 1/1/17 at 10:53 am to Lazy But Talented
Got my squat workout in this morning and started the rapid fatloss diet with you this morning. Waiting til 1 to eat though and already in ketosis. Walking now with the weighted vest, gonna do 2 hour walk then hit it again this afternoon.
Good luck brother, keep posting please it keeps me motivated to stay on it too.
Good luck brother, keep posting please it keeps me motivated to stay on it too.
Posted on 1/1/17 at 11:02 am to goldennugget
Honestly it's more of preference but I find that the greater the difference in cals and carbs and fat on lift and rest days the less fat you gain. It's why I will be doing +40/-40 with four lift days on my bulk. I also think the 90/10 or at max 80/20 rules for protein and carbs works well on the ifcalc.
But Martin would tell you to raise protein to 3xkg of lean muscle, lower fat on lift days and almost no carbs on rest days. Have you read the new AMA on reddit from one of martins bulking clients? He advocates more volume and much more upper body compared to lower body compared to cutting protocols posted in the past and posted in the 31ama. Also I have the calculator spreadsheets including the leaked documents in my google drive.
But the biggest key to the whole thing is constant tracking and using the rolling 2 week average to adjust never trying to gain more than .75lbs per week on average of a few of the 2 week cycles.
But Martin would tell you to raise protein to 3xkg of lean muscle, lower fat on lift days and almost no carbs on rest days. Have you read the new AMA on reddit from one of martins bulking clients? He advocates more volume and much more upper body compared to lower body compared to cutting protocols posted in the past and posted in the 31ama. Also I have the calculator spreadsheets including the leaked documents in my google drive.
But the biggest key to the whole thing is constant tracking and using the rolling 2 week average to adjust never trying to gain more than .75lbs per week on average of a few of the 2 week cycles.
Posted on 1/1/17 at 11:14 am to lsu777
Sounds good man. Good luck to you too.
I was planning on starting tomorow, but I might just get it going today.
I was planning on starting tomorow, but I might just get it going today.
This post was edited on 1/1/17 at 11:17 am
Posted on 1/1/17 at 11:25 am to Lazy But Talented
Morning all, happy new year. Went real hard in the paint last night.. Had my fun, now starts my dry January. No alcohol until rehearsal dinner.
May we all achieve our goals in 2017
May we all achieve our goals in 2017
Posted on 1/1/17 at 11:51 am to Hulkklogan
I'm going dry for January... Only issue is I picked up fresh Envie on Friday. Meant to drink it last night with all my hops but I actually didn't drink last night.
Posted on 1/1/17 at 12:24 pm to Lazy But Talented
Today it begins
Haven't had a single carb since last year
Haven't had a single carb since last year
Posted on 1/1/17 at 1:14 pm to tunechi
Happy new year!
Got to the party last night and had nothing I could use for eating dip, so at halftime of the bama game I went in search of pork rinds. No pork rinds at CVS, so I go to the closest grocery store which happens to be a Hispanic grocery store. Can't find any pork rinds here either, so I ask a guy for help locating them. He barely speaks English, but I know "chicharrones". he still isn't sure how to help so brings me to another guy that speaks English..."chicharrones,yeah back near the restaurant" go to the back area where the butcher is and find the mother load. These guys don't sale pork rinds in a bag golden flake style...they have a whole fricking section filled with pork rinds that cost $5.99/pound. So I ask for a pound, dude takes 2 strips and throws them in a bag, weighs it out and hands it to me. These things are like the size of my torso. So I proceed to take this huge arse thing back to the party and break them into little bite size chips for dipping. It was amazing, and I may never buy pork rinds in a bag again
Got to the party last night and had nothing I could use for eating dip, so at halftime of the bama game I went in search of pork rinds. No pork rinds at CVS, so I go to the closest grocery store which happens to be a Hispanic grocery store. Can't find any pork rinds here either, so I ask a guy for help locating them. He barely speaks English, but I know "chicharrones". he still isn't sure how to help so brings me to another guy that speaks English..."chicharrones,yeah back near the restaurant" go to the back area where the butcher is and find the mother load. These guys don't sale pork rinds in a bag golden flake style...they have a whole fricking section filled with pork rinds that cost $5.99/pound. So I ask for a pound, dude takes 2 strips and throws them in a bag, weighs it out and hands it to me. These things are like the size of my torso. So I proceed to take this huge arse thing back to the party and break them into little bite size chips for dipping. It was amazing, and I may never buy pork rinds in a bag again
Posted on 1/1/17 at 1:24 pm to Doldil
csb
But for real, cool story. I want to find that. I bet fresh pork rinds are delicious.
But for real, cool story. I want to find that. I bet fresh pork rinds are delicious.
This post was edited on 1/1/17 at 1:31 pm
Posted on 1/1/17 at 1:42 pm to tunechi
In the simplest of terms
What do I have to do to avoid keto flu? Make sure I get enough sodium?
I know I'll feel kinda lethargic for a little bit till I adjust but I'm trying to avoid the most extreme symptoms
What do I have to do to avoid keto flu? Make sure I get enough sodium?
I know I'll feel kinda lethargic for a little bit till I adjust but I'm trying to avoid the most extreme symptoms
Posted on 1/1/17 at 2:11 pm to lsu777
quote:
Have you read the new AMA on reddit from one of martins bulking clients?
Yep, exactly what I am following
Protein would be about 180g using 3xkg.
Posted on 1/1/17 at 3:20 pm to tunechi
quote:
Make sure I get enough sodium?
Sodium and magnesium. Easy remedy is to make a bone broth and drink a cup every day for the first week.
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