|Submited on :||Wed, 9th of Jan 2019 - 23:10:20 PM|
|Post ID :||aecmr1|
|Post Name :||t3_aecmr1|
|Post Type :||link|
|Subreddit Type :||public|
|Subreddit ID :||t5_2ys92|
What was your routine and diet
Hey it varied ALOT based on what I was focusing. Initially it was only about cutting then it became about bulking, then cutting then bulking. Every time there were differences. I make sure to get all my macros CONSISTENTLY. I’d say the most recent bulk/cut formula is my most experienced version but it takes a bit to write. When I got time I’ll write it up.
So the bulk and cut are pretty simple.
The bulk: I feel like it I made the most progress getting strong and getting more muscle mass when I put my “I’m getting fat” mentality to rest. I came to term with my belly and did a LONG bulk. I’d say it was in between a dirty and lean bulk. I just made sure I was at a calorie surplus and I was getting all my macros EVERY day. I’m a freak with my nutrition and making sure I’m always eating. 200 g of protein 250 g of carbs and fat I really didn’t assess too much. I take all my carbs before my lift so usually after 5 I don’t have too much excess carbs in my body.
The cut: My cut works the best with a simple calorie deficit. I only do cardio once a week tbh I’m just extremely strict with my diet. It’s like an hour of being on the track sprinting and doing HITT stuff. I want to always retain the most muscle mass so I don’t fuck with long distance stuff.
I made this routine a while back at the start of my bulk but a bunch has changed with my mindset of getting mass.
The biggest thing I focus on making sure I’m getting stronger on my compounds. I say in the doc I don’t do DL that heavy because it gives you a wider lower back and ive been into a V tapered back but that’s changed. I care a fuck load about all my compounds and it helped me put a lot of mass on me. I’m actually considering doing some powerlifting program so I can get stronger on my compounds and add more mass. Still haven’t decided yet tho.
Also wanted to add is I make sure I do a fuck load of Hypertrophy after my compounds always like it’s down in the doc.
Hope that helps anyone curious.
Remindme! 2 days.
really curious about this as well because we are almost identical stature.
What are macros?
You should use a calorie deficit calculator to see your numbers
Hey the first cut I ever did was super unhealthy but it worked really well. I basically ate like 1200 -1400 cals and did 20-30 mins of cardio every day. I lost 45 pounds then but this process is bad if you wanna retain any muscle mass. I’m currently on a cut where I’m eating 1500-1700 cals but do cardio only once a week. It’s helping me maintain my strength and muscle.
I believe everyone’s body and mentality is different. What works for me might not work for you so I can’t act like an expert. For instance my dependence on carbs make it impossible for me to Keto. If keto works for you then should stay on that. If you want to cut down to a lower calorie deficit that works too theoretically. Calorie Deficit diets are just much more maintainable for me in the long run so I like doing them. At the end of the day do something you know you can consistently do and it’ll work.
I’m eating around 1600 cal. everyday. How long did it take for you to notice any changes in your body?
dass a good body
Can we have some intermediate pictures? TIA
How did you meet your protein requirement? I’m having trouble getting a good amount of protein every day
Hey being in the kitchen is the most important part. I get like 20g from egg whites, 30-50 from protein supplements, then another 90-120 g from cooking ground turkey every day. I run out of 3lb ground turkey bags literally every other day. Those are the three main sources I’ve been using consistently tbh.