Elite-AR-Hall of Famer
LOL...Originally Posted by mockery
i dont know where ur at now but cycling carbs could have the effect ur looking for. if u have been strait dieting for months and getting tired i undertand but this is where the carb cycle kicked it up a notch for myself!
and thx
Elite-AR-Hall of Famer
workout went well.
heres what i think im gonna do:
mon: chest/bi
tue: back/shoulders/tri
wed: legs/traps
thu: chest/bi
fri: back/shoulders/tri
sat: legs/traps
sun: off
now time for angel hair pasta, tomato sauce (homemade), ground beef (PWO) yes!
Senior Member
modification in bold.
Elite-AR-Hall of Famer
funny fellow
Member
yeah ive been thinking about going down the rout of carb cycling to get down to 12%bf. im just trying to fathom when would be best to bulk? i think if i got to a point of looking ripped i prob wouldnt wana lose the gains in the mirror and bulk. ive never done the cut and bukk thing before and i dont wana be wasting time or effort doing it at the wrong time.
so if you were aound 14%bf and you know what you know now, what stage would you look to bulk seen as you want to bulk now?
Elite-AR-Hall of Famer
thats easy: 8-10% = bulk
anything over 12% = cut
just my opinion. if i were u id cut to 10% then run maintenance AND enjoy being lean for awhile (and u will enjoy it) and then take ur time with the bulk. once u get down to 10(ish) and say bulk to 12-14(ish) itll be a lot easier to get back.
cycling the carbs IMO will prove to be ur best bet.
if u need help i can help u.
Member
Excellent mate cheers!!! I was thinking bout cut to 12 then bulk to max of 15 then cut again. but think ill give the carbs cycle a good go especially after the good hype you've given it. Even cutting I'm still gaining lean muscle so it's not like its a dead end!
Senior Member
the carb cycling was nice, with the addition of the 3 day depletion and fasting. alot going on but shit gave me abs in under 3 weeks from 23% bodyfat. , mind you they are gone now that i am bulking. still up 5lbs from when i started IF protocol with 7-8% less body fat... the depletion work out really opened my eyes on how much water our muscle store with the carbs
405 i think with what we have learned about tdee, it should be scrapped and look at 7 day weekly numbers. and base off RMR testing, since it can be a huge difference for each person.
Elite-AR-Hall of Famer
^^ yeh mock im still trying to orient myself with the numbers. after using katch for so long its hard to reprogram my brain
the UD2.0 gives u numbers: total bodyweight x 14-16 (14 slow metab, 15 normal, 16 high) then u create a 50%deficit.. but thats a whole other deal than a typical carb cycle. although its prob the one i will use exclusively until/unless i find something more effective. although the carb load is a big pay off each week!
Senior Member
intresting i just 195x 14 and got 2730. im eating around 2750-3000 a day every day just for maintenance and im gaining alot of weight . im not working right now so just cardio and the gym 5 days a week. clean the house and bbq, Im glad i didnt jump into my bulk at 3300 like i was planning to.
2930 or something is suppose to be my maintenance.
Elite-AR-Hall of Famer
whats ur bf%?
im also 195
Senior Member
15ishi have a ways to go before im hitting 180lbm. haha
Productive Member
Hey hey hey, how you been bud!! I see this thread gets bigger and better by the day!!! Just dropping by to see how you doing
Elite-AR-Hall of Famer
good Pap! funny i was thinking bout u this morningHey hey hey, how you been bud!! I see this thread gets bigger and better by the day!!! Just dropping by to see how you doing
Pissing Excellence!
hey 405, check out my thread when you have a chance and check out my diet. thanks
Elite-AR-Hall of Famer
will do cajun. legs went well. and traps
Senior Member
ripptoe has a video on doing heavy shrugs as an assistance exersice to the deadlift.will do cajun. legs went well. and traps
1 session of those will have you only doing traps 1x a week or bi weekly and they will grow twice as fast.
Last edited by mockery; 08-15-2012 at 12:47 PM.
VET
looking good bro, that new avy pic shows some definite bf loss so keep on keepin on brother...just wanted to check in...
Elite-AR-Hall of Famer
ripptoe? send me a pm ill chk it out
Elite-AR-Hall of Famer
VET
thats funny you say that cus i tell people all the time that what drives me is to never be satisfied, always strive for more...
Member
Hey 405. Was reading about one of your meals, someone called it dirty rice, so I decided to try it out, well my results were garbage. I read your post as X grams of rice (dry) as measuring it out and eating it dry. Boy was I wrong. I got half way through the crunchy mess before throwing it out and starting a new! Made the real version with cooked rice and LOVED it.
Elite-AR-Hall of Famer
LOLOLOL!!! sorry dude! i just wanted to specify the serving size of rice accurately. naturally after i measured it i cookd it! LOL its one of my fav meals and a great PWO meal IMO...
Elite-AR-Hall of Famer
so im bulking again and figd to be thorough id post my current diet (eaten every day):
3131cals
310g pro
359g carbs
53g fat
meal1: (0700)
blueberry oat pancakes (140g blueberries, 1C cott cheese, 1C oats, 1C egg whites)
meal2: (PWO, 1300)
8oz 96%FF beef, 4oz angel hair (barilla plus whole wheat), homemade tomato sauce
meal3: (1530)
blueberry oat pancakes (same as above)
meal4: (1800)
8oz 96%FF beef, 1/2C brn rice (dirty rice), green veg
meal5: (2000)
8oz chikn breast, 1C cottage cheese + sug free strawberry preserves + 1 medium banana (mixed into cottage cheese), green veg <--- and yes i know the banana is sugar and its before bed but i dont give a crap it tastes good and ill burn the fat off when i cut dammit!!!!!!!!!!!
and tomato sauce isnt factored into macros either: see above reference to banana!
Pissing Excellence!
looks good to me! have you thought about cycling carbs to bulk? someone mentioned this somewhere. just a thought
Productive Member
That looks a sound meal plan dude
Can't wait till I can bulk and eat food again instead off cardboard lol
Btw I put a pic up pls take a look
Member
Ya man! Before I realized I made it wrong in my head I was saying 'how the F does he choke this down so often?!?'
But I measure my rice uncooked as well to know the kcal, man that's gotta be one of my more dimwitted moments!
Pissing Excellence!
hahahahahaha! ask TimesRoman about chucking down rice!
Knowledgeable Elite ~ Respected Female Leader ~
Member
I'll have to hit TR up about that story
Productive Member
Pretty good man, had a little vacation last week on the beach of pure relaxation!!! Have a left forearm still with issues and new development right wrist also with issues. So this week i started 3 HIIT sessions of 30 mins in the morning and abs except wednesday leg day and 3 HIIT sessions of 20 mins in the afternoon to get back on track on the few pounds i gained as well to let my arms heal with no exercise..... Hopefully in a couple months i should be as lean as a flag pole LOLgood Pap! funny i was thinking bout u this morning
Productive Member
I am interested in this as well, love big delts and wouldnt mind getting them bigger
Life is only stressful if you care!
Hola 405 donde estas hoy?
Life is only stressful if you care!
嘿405今天你在哪里？
Life is only stressful if you care!
Hey 405, wo es Ihnen heute?
Senior Member
i can send you the link, but if you have the bodybuilder mentality it wont be something u will like. If you are open minded and don't mind adding in strength assistant exercises then it might be for you. Its also not for a beginner or even novice lifter.. you have to have a well developed shoulder girdle before doing these. They hurt, they make you strong, they make you grow... but yeah if you start them too soon you will in a world of hurt.I am interested in this as well, love big delts and wouldnt mind getting them bigger
Member
What kind of weights/size would you suggest being before partaking in said routine?
Senior Member
its not a routine, just a exercise the way shrugs were intended for. if you have a couple years of solid training u should be fine.
Elite-AR-Hall of Famer
Yo estaba ocupado en el trabajo el hombre!
我是忙碌的工作今天花花公子！
Ich war damit beschäftigt, arbeiten heute dude!
היי אל אולי כדאי להתחיל לתקשר ככה כל הזמן האיש מה לעשות U חושב?
Elite-AR-Hall of Famer
had a good chest/bi workout today by the way. this is the first time ive gone heavy with chest twice in the same week in awhile! had a personal best as well:
flat bench (after warm-up):
135 x 10
185 x 5
225 x 3
275 x 8 (best by 1 rep)
295 x 4 (havent rep'd this b4)
275 x 6
incline:
225 x 8
245 x 6
225 x 8
225 x 6
plus i did some decline/cable fly supersets (20reps)
felt good!
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