The new pics look closer to 15% bodyfat.

I mean I would lean to maybe even lower, but nah no way. Your lifts are still weakish. My boy montecore is exact height and weight and has better lifts and only has one abdominal. So I find it hard to swallow that you would be leaner than him. You still carrying some babyfat in your neck area and you could possibly have fat glutes and fatty lowerback.


Still though, that's around how fat I am. And I look like a greek statue. But I am carrying more upperbody mass.

RIP gainz

Confirmed.

But in all seriousness, nice progress Wutang. I am looking forward to see where you end up in the next six months.

My low back is kind of fat I think.

OHP: 1x3x125, 3x3x135
Bench: 2x3x185, 2x3x175
Incline bench: 4x3x155
Close grip bench: 4x5x145

Did OHP before benches because I wanted to see how much I could lift.

Macros so far:

21-Apr
62 15 45 713 6 whole eggs, ~ 4oz. Chicken, 1/2 avocado, 1 red pepper
2 27 0 105 1 banana
45.5 85 13 620 1 steak burrito bowl
10 14 0 100 Yoplait Greek 100
119.5 141 58 1538

So one thing I've been having trouble with is ending the day hitting my calorie totals without having to resort to piling a ton of food in my face at the end of the night. Last night, I got home around 9 with only ~1500 calories so far, less than half of what I'm aiming for. I had a leftover chicken salad sandwich and ~ 4 oz. of beef tenderloin on a sandwich with mayo and veggies. I haven't added everything up yet yet, but that probably put me at around 2300. At around 11, I had two cans of tuna, a piece of bread and 10 rice cakes. Not a normal way to eat, or a particularly enjoyable one- not to mention I still probably fell short.

I wake up pretty late in the day usually, so the most obvious thing to me is to just start waking up around 8 and eating more in the morning. I also think I need to pre-plan a little bit more. I bulk cook meat and sweet potatoes, but I more or less don't know what I'm going to eat in a given day beforehand except for breakfast, which is usually always eggs and some kind of meat with no or low carbs (as per the nutrition guide on the trainer).

I have the same problem but worse, which is I often don't have anything really nutritious on hand so I end up eating junk at 10pm to fill the calories and then immediately going to bed. That can't be good.

I'm trying to fit in an early afternoon snack where I can get some protein and fruit in.

I went and got 10 pounds of ON, and having shakes makes things a lot easier for me to hit my totals. Was gonna go with the Rule 1 again cuz I really liked it, but ON's a little more affordable.

Yesterday:

Bent over rows underhand grip: 2x145x5, 2x165x5
Weighted pullups: 4xbw+25x5
BB curls 4x75x5 final set SS with 45 to failure
Incline curls SS Seated DB curls SS standing DB curls: 2xfailurex25

Didn't really keep track of calories yesterday. Had three eggs for breakfast, because I knew I was going to a Mongolian BBQ for lunch. Basically ate until I was full there. Then had steak and eggs and bread for dinner, with two shakes in the day too.

Pause squats: 1x8x135, 3x8x185 final set SS with 1x8x135. Tried to pause for 5 seconds, but didn't get that on all of them. Workout didn't call for pause squats, but I wanted to incorporate them

Leg extensions: 4x8x170 final set SS with 1x8x130

Lying leg curls: 4x8x130 final set SS with 1x8x110

Back extensions: 4x8x45

Seated calf raises: 4x8x180

Calf raises on leg press machine with intraset stretching: 2x8x360, 1x8x270, 1x8x180, 1x8x90, 1x10x90

I appear to have gained considerable fat back.

Fat Wu feat Adnan the bluejay:

I got quite busy over the summer and neglected the gym. However, I realized I really really like the gym and I've been back at it on a daily basis for about 4 weeks now. Much less busy these days.

Anyways, I'm going to start today essentially a 5x5 routine with some flair. I'm going to use the Stronglifts/ Madcows template for squats and squat 3 times a week, but I like being in the gym more like 6 days a week than 3. After a while on this, I'm going to attempt Smolov squat

I came up with a lot of this myself so please let me know if it's stupid or too much, but I was thinking something like this:

Day 1: 5x5 squats, 5x5 deadlifts, calf raises
Day 2: 5x5 bench press, Incline bench, dumbbell flys, weighted dips, tricep extensions
Day 3: 5x5 squats, walking lunges, leg extensions, leg curls, hyperextensions, calf raises
Day 4: 5x5 barbell row, Pull ups, neutral grip lat pulls, cable rows, shrugs, a few curl variations
Day 5: 5x5 squats, leg press, Romanian deadlifts, calf raises
Day 6: Military press, seated DB press, DB lateral raises, Face pulls, rear delt raises
Day 7: off

And I will change the assistance exercises up every so often

I'm expecting this to get torn apart and rightfully so, but I would like to lift 5-6 days a week, squatting 3, and getting in all the types of movements

I have changed my plan to this:

Monday: 5x5 squats, 1x5 deadlifts, 5x5 barbell rows
Tuesday: 5x5 OHP, designated push day
Wednesday: 5x5 squats, designated leg day
Thursday: Designated pull day
Friday: 5x5 front squats, 5x5 Bench press
Saturday: weak point day/ off
Sunday: weak point day/ off


The designated body part days will be high volume, lowish weight. I'll be trying to follow linear progression as per the Stronglifts program, so I will be adding weight (5 pounds for lower body lifts, 2.5 pounds for upper body lifts) every workout, starting a ways below my 5 rep max for all exercises. I'd really appreciate any advice.

I'd like to get to a 315 pound squat for 5 reps

Looks good! I had great results from madcow 5x5.

Have you ever tried Pendlay rows? I subbed them for the barbell rows. Pendlays felt much better for me. That reminds me that I should throw them back into the rotation.

Good luck, wutangpoker!