Date: 9/5/13
Pwo: 1 Scoop Craze
Thursday- Upper Body Power

Cable Row:
140x10
160x6
180x6
200x6

Lat Pulldowns (double resistance):
70x8
80x8

Rack Chins
25x8
25x8

BB Bench:
135x10
185x5
205x5
225x4

Weighted Dips:
bwx15
bwx15

DB Seated Shoulder Press:
60x10
70x6
70x6

Standing French Press:
60x10
70x6
70x6

Date: 9/6/13
Pwo: 1 Scoop Craze
Friday- Lower Body Power

Bench Squats:
135x8
185x5
205x5
225x5
245x5

Squat Machine:
210x12
230x12

Lying Leg Curls:
125x10
140x10

Calf Extensions:
150x15
170x12
190x12

Barely anytime to workout. Was up for 20 hours at this point, T levels be bumpin.

Date: 9/7/13
Pwo: 1 Scoop Craze
Saturday- Chest, Arms, Abs Hypertrophy
Speed Work 65%-70%

BB Bench:
135x12
185x6
205x5
225x4
225x3
225x3
225x3
225x3
225x3

DB Incline:
65x8
75x10
75x8
75x9

Iso Lateral Chest Machine:
180x6
180x8
180x8

Cable Cross-Overs:
15x20
25x18
25x12
20x18

BB Curls (90% extended):
85x8
95x8
95x8
95x6

DB Concentration Curls:
25x12/12
25x12/12
30x10/8

Seated Cable Curls (double resistance):
42.5x10
50x12
50x12

French Press:
60x15
70x11
70x10

Cable Rope Pressdown (double resistance):
50x9
42.5x11

Cable Kickbacks:
10x13/10x10
10x11/10x11

Abs

Yeah, I'm unsure what an ideal weight would be for my height. It isn't so much as a number anymore but I would like to obtain the same physique you had in the 2013 picture. I do have some trouble mentally thinking about bulking because I worked so hard to lose a lot of weight, it's hard to allow the number on the scale to go up, even if I am doing it properly. I'd definitely do it if you think that'd be the best way to go about obtaining a better looking body and I'm assuming it will be part of any success.

Regarding the macros and TDEE. So the goal of hitting macros is to consume those specific grams of fats, carbs and protein daily without going over my TDEE - 25% correct? So that means I can consume up to 2175 calories. By hitting my macros and staying under my calorie goal, does that promote weight loss but retaining muscle? Or should I go about "bulking", meeting my macros goal and then eventually cutting the fat off? Also, any supplements that would aid me? I know whey protein for the macros but have zero knowledge about anything else.

I guess I'll get my answers after some noodz haha.

June 2012 - 235 lbs


Sept 2013 - 180 lbs


lol looking at myself, I'm gonna assume I gotta bulk up and look pretty skinny.

Appreciate the help though.

mashoo: First I wanna say congrats on the body transformation, that is awesome! You did an excellent job in changing your body. I am surprised you were able to do this without keeping a food dairy or controlling the carbs you intake based on a particular number per day. I love how after you do an effective cut, your facial aesthetics improve too. So based on the pics, it is clear you do not have much muscle mass and you are skinny but you are not skinny fat which I am impressed by. You look better than I did in 2012 but I had more muscle mass than you. Believe it or not, after I was sick for 2.5 weeks I noticed a difference in my lower abs and it almost prevented me from starting my bulk this month. It's perfectly normal to be "afraid" of going on a bulk because of how hard we worked to get our leanness.

Here's the truth tho, if you wanna look good with abs then you have to have the frame first which includes muscle mass. No justice in being skinny with abs because you don't look like you lift and it's not very desirable imho. If you are truly afraid for some reason such as metabolism or binge eating then I may make another suggestion but for now get on that bulk brah. No, I did not say dirty bulk. This would be a very lean bulk, low fats high carbs and medium-high protein intake. If you feel you are gaining body fat during the bulk, you will need to make adjustments.

You are right when you say either over or under TDEE by 20-25%. I personally used 20% figure and it worked out fine, that would mean ~2300 calories for you on a cut. If you are serious about looking like an animal in a year then let me know when you want to bulk and I will help you out with the macros. I can do it later if you want. I work at Vitamin World part-time so I am pretty up to date about any supplements- get 50% off and I still barely use any. In the past year I only used pwo/whey protein isolate/creatine. If you live in the U.S. and need these items I could use my discount for you and ship it to your house. Have done this before for ppl and it is still cheaper after shipping.

What's your definition of low? Fat does not make you fat and is a crucial macronutrient.

.30-.40xbw is low fats imo and is what I used.

Alright cool, that's a fine range for low imo. Just checking because some guys try to minimize and go into 20-40 gram zone, which is just asking for a limp dick.

lol 20-40g is poverty status, phuck that man. I have a hard enough time doing 55g-60g.

Thanks EV, it is really appreciated. Yeah it was mostly just a general idea like homemade > fast food and I just tried to eat smarter and not binge. lol I've read through this section of the forum on a regular basis so i'll take the 'not skinny fat' as a solid compliment.

I'm all for this bulk. I don't know how you decide between bulking and cutting but I'd love to set myself up for a solid final result for May 2014. I work for an airline and that'll be the next chance for a vacation and I'd love to go to Hawaii and look my best. Regarding the bolded, that's definitely on my mind but if I follow your guidance and advice, I'll be able to mentally get past that stage.

I'd love to get this all started asap. I finally have a day off from both jobs tomorrow so it's a good time to go grocery shopping and get the foods I need. My food budget has been $50/week for the past year and a half but I buy chicken breasts, some green veggies, some pita bread and low cal snacks. I will go and buy some whey protein and creatine if you believe it'll be an aid. So if I'm bulking then, my TDEE is at 2900, that means my calorie limit daily is 3625 and I still need to hit my macros of 71g fats, 200g carbs and 215g protein? Or does that change because I'm bulking. Also, does my macros need to change on days that I don't go to the gym?

mashoo absolutely don't "bulk." I guarantee you will gain fat very easily. Get your basic lifts up and don't gain more than 1-1.5lb per month on the scale. Don't eat 3600 calories. Take a month at 3000kcal while lifting heavy and then reevaluate.

I hope you realize you are still suggesting him to eat more than he is burning so not sure if serious about your dont bulk comment. I would not have him eat 3600 calories because that is redic after cutting for a period of time.

I think he's alluding to the difference between a SS GOMAD style indiscriminate bulk and a slow bulk where you eat at around +200 maintenance and aim to gain mostly muscle.

I agree (and I think you do too) that, absent extreme circumstances, he should go for the second option.

And start his own log.

np brah. I would def clean bulk and technically that could be your total calories but I would advise against it. I would stick to 2900-3100 for a few weeks and see how that goes. If you eat too much carbs/calories after cutting that sure is a recipe for disaster.

you do not need creatine but It's my preference because I know it helps my strength and size. whey protein is def needed imo. Your macros always change based on your calories. you would have the same macros every single day unless you are carb cycling.

I agree and I am currently doing the same. I'm only consuming like 2500-2700 calories each day. Upping the amount of carbs weekly.

Ok so I should cap my calorie intake at 3100 and hit my macros of 71g fats, 200g carbs and 215g protein daily correct? Any tips for my calorie intake? I've never tracked it and will start with MFPal but generally I'll eat 3 skinless and boneless chicken breats, a handful of green veggies and either 1 or 2 pieces of low cal pita bread (sometimes i substitute with rice instead), and 2 100cal granola bars daily.

I've read some threads on whey protein and my conclusion is that it's all generally the same correct? Mostly aim for a flavour that I'd enjoy? Also with creatine, I've looked this up on different threads and will make the purchase.

Sorry I asked this before, but on days that I don't lift weights, should my calorie intake change? Like I've mentioned before, my jobs can be physically demanding at times but should I ignore that and focus on days I do and don't go to the gym and adjust calorie intake accordingly?

Once I get everything set up and down pat, then I'll definitely start my own thread and stop tarding this one lol.

I would say start 3k calories with macros of 70g fats, 215g protein, and 375g carbs. The other macros were based on smaller amount of calories since it would have been a cut. Just use MFP like you said and count everything on there. As long as you are getting 35g+ fiber a day then you are eating pretty well.

Whey protein is whey protein unless you get the isolate. I would stay with the same macros everyday and see how that goes. you can always adjust the numbers later on. Ask all the questions you want, I don't mind. gl brah

Why did you decide on this program? 5 days a week seems like a strange choice given your hectic life schedule. Also the lower body programming either looks misapplied or overly complicated given your training history.

I think switching to a 4 day a week, more superset heavy program could let you get more work in where you need it with less time spent in the gym.

Gotcha, I'll use those numbers then. I'll stick with normal whey for now and maybe make an isolate purchase down the road. For creatine, continue to take daily even on off days as well correct?

No point in getting isolate. It's marketing bs.

If you're being sold on the speed mattering. But there is the factor of lactose intolerance that isolate removes.

Just take lactaid. Generic is like 10 cents a tablet so for less than a quarter per day you can get a PWO shake mixed with glorious milk, full of insulin spiking lactose and casein protein.

My schedule is not a big deal, I like to be busy and most people make excuses for not going to the gym but I enjoy going to the gym a lot. Also, I'm getting enough rest because I'm not doing 5 workout days back to back. Im usually sore for a few days and my legs will adjust to this volume so don't see it being a big deal. Adjustments can always be made in the future if I feel it is not effective.

I have not read many positive reviews of Layne's brogram; lots of people seem to start it and then abandon it within 6 weeks. I ran it myself for a few months a couple years ago, ultimately quitting it because having hypertrophy focused days and power focused days didn't make sense for a beginning/intermediate trainee, and I wanted to spend some time developing some real lower body strength with lots of heavy squats and deadlifts instead of jellydicking around with his accessory work. I sort of revisited it recently but couldn't sustain 5 days a week with any reasonable level of intensity.

I mean from a lower body training perspective, optimal hypertrophy programming doesn't really diverge from optimal strength programming until some pretty decent weight is being moved. Doing anything other than working on your 5rm squat and 5rm deadlift until you hit a 2x bodyweight squat and 2.5x bodyweight deadlift just seems like it is pussyfooting around the cause of the problem, which is general lower body weakness. I could've saved myself a solid 2 years of lifting in college if I had just started out doing 3x5xMax squats and some deadlifts twice a week instead of whatever fancy garbage I did.

Hey EV, I've rebumped my own log and would appreciate the feedback and guidance in there when I have q's so I'm not tarding up this thread lol.

http://forumserver.twoplustwo.com/85...ashoo-1316287/

It's much appreciated and hoping to achieve what you did man haha.