How Ive prep'd for 1st cycle

[fattywarbucks]

Kind of douchy thread I'm starting, but I'm having huge success so far.

March:
6'3"
220lbs
16ish% bf

June:
6'3"
218lbs
11% bf

Cardio: extremely short rest between weight sets/dog walking
Fat burners: none
Diet adjustments: no white flour, only whole wheat

My weight training has been intense.
Mon: chest, leg press, hacksquat, reverse hack marathon
Tue: back, deadlift marathon
Wed: shoulders/traps, squat marathon
Thu: arms
Sat: full body speed and explosiveness

What I've been doing is:
Warm up of 20 pullups broken into 5 pull,5chin,5pull,5chin no rest
Then
Choose main lifts (bench, bent row, dumbell press)
Do three set, super heavy, 3 reps
Then two 5set drops
Ex: bench: 225x3,205x5,185x5,155x8,135x8 NO REST

Then 4-6 exercises per muscle
3 sets per exercise
8 reps per set
30-45 sec rest

For lower body marathons:
Warm up 5 sets to top working weight
Then drop and do sets of 3-5 reps, 30 sec rest for half an hour
Ex:
Deadlift
135x3,185x3,225x3,315x3,365x2.
30 sec rest between each set
Then 225x3, 30sec between sets, sets until half an hour ends

For sat speed/explosion:
Bench, bent row, clean&press, incline curl, tricept press, squat, deadlift
Lighter weight
3 sets of 12-15 reps per exercise
Done as hard and as fast as possible
Total failure each set

Supplements:
Preworkout: xpand, extra beta alanine
Workout: lots and lots of water
Post workout: creatine, glutamine, protien, food

Diet to cut
Breakfast:
3 scrambled eggs, mozzarella cheese, whole wheat toast. Coffee

Breakfast2:
Oatmeal,cranberrys,cinnamon,milk,3splenda. Coffee

Breakfast3:
Western omlette, wholewheat toast. Coffee

Snack:
Fruit

Lunch/preworkout:
Grilled chicken, greek salad (feta and dressing), 1 pita, water

Post workout:
Protien shake, 2 scoops, 16 ounces 1%milk
5 icepops (small kiddie sized ones)

Dinner:
Grilled chicken, brown rice, veggies, peanut sauce, wholewheat wrap. Water



This may be douchy, but has worked wonders for me.
This may not work for others, but maybe, so I wanted to share.

Yes this post was very self promoting. I suck

[Bossman]

Good to see you're trimming the BF. Have an idea of how much protein you're getting? Kinda looks low but not sure? When cutting, you want that up there close to 2 grams per lb.

[fattywarbucks]

Good to see you're trimming the BF. Have an idea of how much protein you're getting? Kinda looks low but not sure? When cutting, you want that up there close to 2 grams per lb.

About 220 grams. Definitely low, but I work from 230am-4pm then get home from the gym @ 6pm, and without a realatively high carb intake, I CAN'T make it through my day. I've always eaten very high carb with low bf. Classic "hardgainer" and proof that the term is bullsht. On 220 or so grams of protein per day, I've added 35 lean pounds this year. So while I don't want to be one of those stubburn sht heads, I can't find a way to up the pro and drop the carbs without being unable to handle my extremely demanding schedule.

And thank you so much for your consistent help and response.

[fattywarbucks]

I should also mention that I was vegetarian up until 6 months ago. And was vegetarian for a long time. So a high protien diet has a huge shock on my system