I'm reping 5x5x140kgs.. slowly down to 1" from my chest and then back up slowly.. i think i will so 150kg next week though as it was like i could have done 6-7 reps on my last set this time around.. last cycle i peaked at 4x10x140kgs and 4x8x150kgs.. even a month after PCT i was 4x8x130kg.. but i lost a lot of strength on my cutting cycle.. so some of this is just muscle memory..
here is a sample of my daily diet again:
DIET:
Breakfast - Pre-Work Out Shake
1 cup (100g) ground oats: 151 cal 12p 60c 9f
1 cup (243g) egg whites: 117 cal 26p 2c 0f
2 cup (500ml) skim milk: 205 cal 29p 28c 1f
1 cup (148g) frozen blueberries: 84 cal 1p 21c 0f
2 scoop Vanilla syntha6 or whey: 400 cal 46p 26c 12f
3 tablespoons of Splenda
Total: 957cal 114p 137c 22f
2:30-4:00WORK OUT
PWO
10g Glutamine
2 cup (500ml) skim milk: 205 cal 29p 28c 1f
2 scoop Chocolate syntha6 or whey: 400 cal 46p 26c 12f
TOTAL: 645cal 85p 54c 13f
Meal 2 - Penne with meat sauce and meat balls
280g Whole Wheat Penne Pasta (cooked) 348cal 14p 74c 3f
100g pasta sauce 95cal 2p 12c 4f
ground steak (150g) 321cal 41p 0c 15f
3 meat balls (150g) 321cal 41p 0c 15f
Total: 1085cal 98p 86c 37f
Meal 3 Chicken & Dumplings
1 chicken leg boneless skinless 120cal 30p 0c 0f
1 chicken breast 231cal 43p 0c 5f
2 whole wheat organic flour dumplings 351cal 9p 63c 5f
2 cups carrots, mushrooms, parsnips 114cal 2p 27c 0f
2 cup (500ml) skim milk: 205cal 29p 28c 1f
TOTAL: 1021cal 113p 118c 11f
Meal 4 Beef Stroganoff
Steak (200g) 400 cal 40p 0c 26f
pasta(150g) 420cal 17p 80c 3f
onion's& mushrooms
2 cup (500ml) skim milk: 205 cal 29p 28c 1f
Total: 1025 cal 86p 108c 30f
3:00am Bedtime
Casein Shake 240cal 48p 6c 2f
Total: 240cal 48p 6c 2f
TOTAL:
4973 Calories
544g Protein
509g Carbs
115g Fat
my TDEE is 3973calories so i am 1000 calories over TDEE at HEAVY EXERCISE according to this site:
http://www.fitnessfrog.com/calculato...alculator.html
with GB's calculator
18%BF @ 245lbs makes my LBM 200.9lbs x 15 = 3000 which is what my TDEE is with no exercise at all..
according to BMR calculator.. my bmr is 2305 and heavy exercise (6-7 days a week) the calculator is 1.75xBMR which is what the calculator i used calculated.. so i do not agree with GB's calculator.. (sorry GB)
I am also getting 8-9 hours of good sleep every night as well.