jhotsauce7
TID Board Of Directors
- Jan 18, 2011
- 2,805
- 686
13-14 weeks out now and bf was done today, and will be adjusting macros accordingly
bodyfat was higher than I had hoped but with my body type I need bodyfat a bit higher to make gains
it came in around 14 percent
measurements were
bicep 3 mm
tricep 4.5
subscapular 16.5
abdominal 10
part of it is that I sleep on my back and hold water there and have been banging creatine for a couple months so perhaps that 16mm is high
currently eating 62f 244c 237p at 2541kcal
bodyfat was higher than I had hoped but with my body type I need bodyfat a bit higher to make gains
it came in around 14 percent
measurements were
bicep 3 mm
tricep 4.5
subscapular 16.5
abdominal 10
part of it is that I sleep on my back and hold water there and have been banging creatine for a couple months so perhaps that 16mm is high
currently eating 62f 244c 237p at 2541kcal
jhotsauce7
TID Board Of Directors
- Jan 18, 2011
- 2,805
- 686
Weight fasted Saturday am was 171.2~.5 and I was 174.8 last week... I have actually upped my carbs but slightly lowered cal(mainly cal from good fats) and it seems to be working for me
I am using jasmine rice carbonx by vpx and Ezekiel raisin bread as my carb sources and meals are as follows
3 whole eggs/2slices Ezekiel cin raisin
7oz chicken 1 cup rice
6oz chicken 1 cup rice
7oz chicken 1 cuppa rice
intraworkout-1scoop animal rage, 7g dymatizwe creatine,21g vpx carbonx(half serving)
PWO 6 oz 85-90% grass fed beef, 1 cup rice, and 1-2 cups green veggies.
pre bed 2 scoops of isolyze protein in water and a fiber supplement
I am using jasmine rice carbonx by vpx and Ezekiel raisin bread as my carb sources and meals are as follows
3 whole eggs/2slices Ezekiel cin raisin
7oz chicken 1 cup rice
6oz chicken 1 cup rice
7oz chicken 1 cuppa rice
intraworkout-1scoop animal rage, 7g dymatizwe creatine,21g vpx carbonx(half serving)
PWO 6 oz 85-90% grass fed beef, 1 cup rice, and 1-2 cups green veggies.
pre bed 2 scoops of isolyze protein in water and a fiber supplement
jhotsauce7
TID Board Of Directors
- Jan 18, 2011
- 2,805
- 686
Banged out serious arm workout today as follows
4 sets bb curls 10-15 reps
4 sets preacher curls wide grip w/straight bar 10-12 reps
4 sets incline db curls 10-12 reps
7 sets ez curls 8-12 reps . Through them in there for a killer finisher . 30 sec rest between the 7 sets
4 sets close grip press 8-12 reps
4 sets over head rope extensions 10-12 reps
4 sets incline db skull crushers 8-12 reps
7 sets machine extensions 8-12 reps . 30 sec rest between those 7 sets
4 sets bb curls 10-15 reps
4 sets preacher curls wide grip w/straight bar 10-12 reps
4 sets incline db curls 10-12 reps
7 sets ez curls 8-12 reps . Through them in there for a killer finisher . 30 sec rest between the 7 sets
4 sets close grip press 8-12 reps
4 sets over head rope extensions 10-12 reps
4 sets incline db skull crushers 8-12 reps
7 sets machine extensions 8-12 reps . 30 sec rest between those 7 sets
jhotsauce7
TID Board Of Directors
- Jan 18, 2011
- 2,805
- 686
Been taking weekends off completely and just doing cardio
cardio was bumped to 45m x 4 days so I am doing stair stepper mornings fasted
today I am training back and plan to deadlift. Haven't in a few weeks and had taken some time off from that ... Last pr was 450 and 405x7-8.
may push it hard and see if I can up these numbers depending on how I feel. None of the John meadows workouts on his express site had traditional deads so I am mixing it up and modifying one a bit to dead
The rest of the workout will be mid and upper back focused with meadow rows, straight cable work and partial pull downs with a stretch
cardio was bumped to 45m x 4 days so I am doing stair stepper mornings fasted
today I am training back and plan to deadlift. Haven't in a few weeks and had taken some time off from that ... Last pr was 450 and 405x7-8.
may push it hard and see if I can up these numbers depending on how I feel. None of the John meadows workouts on his express site had traditional deads so I am mixing it up and modifying one a bit to dead
The rest of the workout will be mid and upper back focused with meadow rows, straight cable work and partial pull downs with a stretch
jhotsauce7
TID Board Of Directors
- Jan 18, 2011
- 2,805
- 686
Upped my water and cutting out many carbs and sodium and bumping cardio a little as I am somewhat behind schedule
cardio now is at 45 min x5 days mornings fasted
carbs have been reduced to about 65-70g
meals as follows
1. 3 oz grass fed beef, 3 hard boiled organic cage free omega eggs
2. 1tbsp coconut oil, 1 handful/cup of green beans 100g brown/white basmati rice mixed, 6 oz chicken 1tbsp natty pb
3. Same
4.same
5. 5 oz organic grass fed 85% beef 2-3 cups of cauliflower or broccoli
6. 1tbsp natty pb, 31g isolyze vanilla cherry ice cream whey
cardio now is at 45 min x5 days mornings fasted
carbs have been reduced to about 65-70g
meals as follows
1. 3 oz grass fed beef, 3 hard boiled organic cage free omega eggs
2. 1tbsp coconut oil, 1 handful/cup of green beans 100g brown/white basmati rice mixed, 6 oz chicken 1tbsp natty pb
3. Same
4.same
5. 5 oz organic grass fed 85% beef 2-3 cups of cauliflower or broccoli
6. 1tbsp natty pb, 31g isolyze vanilla cherry ice cream whey
jhotsauce7
TID Board Of Directors
- Jan 18, 2011
- 2,805
- 686
I decided on doing a show approx 1 week further out, due to some personal obligations I have to take care of that coincided with the original date, so now I am about 12 weeks out... Still holding way too much fat on me at this point so going to start banging some clen and added cardio (6 days a week @45min) and eventually toss back in some T3 when the time is appropriate, probably at 8 or 10 weeks out. I will run some hardeners from 6 weeks out.
here's a back shot, be nice kids. I had to blur out my tiny calves, sorry... LMFAO
here's a back shot, be nice kids. I had to blur out my tiny calves, sorry... LMFAO
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