Natural Progress Log So Far !!!

[Sub_Zero]

Hey bros,

Been a member since 2012 so thought why not put my body to my name.
Current stats:

6.0 ft
180 lbs
8-9 bf%
Age: 24
Natural

[Gaspaco]

Solid!

[Sub_Zero]

Solid!

Thanks Gaspaco

My goal is to hit 200lbs with 5%bf naturally

[RLR]

Good work man. You'll hit that goal. No problem.

[Sub_Zero]

Good work man. You'll hit that goal. No problem.

Thanks bro

[O P]

Looking lean. Time to clean bulk to 200, ha.

[Sub_Zero]

Looking lean. Time to clean bulk to 200, ha.

OP bulking for me is a mission. I suppose it's due to my fast metabolism. It dissolves food like a sulphuric acid and by the time I know, it's WC time ... I'm currently on:

3500 Kcal
x4 1h Cardio sessions per week
x3 Heavy set days low reps average breaks
x3 Light set days high reps minimum breaks
Hitting every muscle group twice a week
Protein/Carbs/Fat - 40%-35%-15% for heavy days and 40%-20%-30% for light days
3-4 litres of water is a standard
Supplement wise: Animal Pak and Flex

Any ideas what I could tweak ?

[csavage0]

OP bulking for me is a mission. I suppose it's due to my fast metabolism. It dissolves food like a sulphuric acid and by the time I know, it's WC time ... I'm currently on:

3500 Kcal
x4 1h Cardio sessions per week
x3 Heavy set days low reps average breaks
x3 Light set days high reps minimum breaks
Hitting every muscle group twice a week
Protein/Carbs/Fat - 40%-35%-15% for heavy days and 40%-20%-30% for light days
3-4 litres of water is a standard
Supplement wise: Animal Pak and Flex

Any ideas what I could tweak ?

I would cut the cardio back to 3 times a week at 20-30 min

[Back In Black]

I would cut the cardio back to 3 times a week at 20-30 min

This, and up your carbs man. You also don't need that much protein 250g is more than enough. Get your carbs up to 500g and don't eat that much less in non workout days

[bartman314]

less cardio and more calories (carbs and protein). how much sleep do you get? should aim for at least 8h a night more is better.

[Back In Black]

less cardio and more calories (carbs and protein). how much sleep do you get? should aim for at least 8h a night more is better.

he really doesn't need more protein.

[Sub_Zero]

less cardio and more calories (carbs and protein). how much sleep do you get? should aim for at least 8h a night more is better.

Sleep is something that I have work my way around it because of my work and studies. Usually aim for 6-7 during heavy days and less 7-8 during light days. The reason for that is because somewhere within a middle of the week I start to feel depletion so I have to up my vitamin B complex, increase sleeping hours and bump 200mg of Adrafinil or Modafinil. I know you may think that I'm nuts but believe doing foreign exchange market, working for government and trying to have perfect physique has its price

[Sub_Zero]

This, and up your carbs man. You also don't need that much protein 250g is more than enough. Get your carbs up to 500g and don't eat that much less in non workout days

I see... It's just that I never liked an idea or having my carbs above 300. I usually cycle them throughout the week and was recently looking into Keto however it's a bit too soon as I'm looking to bulk for the time being. However, I'll give a try and see how it goes.
In terms of cardio, I'm a former sprinter who unfortunately was granted an honorable discharge due to severe knee injury which resulted in dislocation and my inability to cope with intense training. That being said, my cardio consists of drills. So you can say that more likely having a cardio and leg workout at the same time. However I will most certainly try to cut it 50% to see if it will be more beneficial to me. Thanks for your advice, much appreciated.

[Sub_Zero]

Breakfast:

400g of strawberries
40g of shredded wheat
40g of rice cereal
10g of pistachios
10g of hazelnuts
10g of almonds
15g of walnuts
60g of whey isolate
350ml of water





Lunch:

Chicken Teriyaki
100g of broccoli
100g of coli flower
100g of ripe beans