And loco how much LBM have u put on in the past year like -3 lbs?

My goal is 2 to 3 pounds of muscle per year.

loco,

That's kind of a non-answer.

EV,

Even if you win this argument, you're just beating up on an old guy on the internet. There's no honor in that.

I don't know the answer, but I will. I was DEXAd in July. I am getting DEXA in July again this year.
I am hoping for 2 to 3 pounds of muscle. I will be coming it 167 again. So hoping to go from 18% to 16%.

Definitely sobering numbers. But I live in the real world and have for a while. None of this bullshiet 10 pounds of muscle a year crap. Or 160 5% bodyfat. Just big lol at this EV dude.

I predict he will cut to 165. Look exactly the same as last year. Get on steroids and disappear forever.

Loco deserves the beating and he's not old, I hope that is a joke. You guys act like you are 65 that need hip and knee replacements. Get a grip.

Those are fine goals with someone like you since you have decades of experience and clearly are a beast. I do not have much experience, we all know this. People on here probably think I am a joke because my main concern is aesthetics. Everyone here seems to only care about their total which is cool, just different goals.

I hope you do gain a few lbs of muscle and if I do the same I will honestly be happy. Last year my cut was awesome but as we all know my bulk was a disaster. If it went as planned I could have easily gained 5 lbs LBM.

I plan to hit 5-7% body fat most likely at 158 lbs but we shall see. No one knows what I am be because it depends on a lot of factors. Don't even tell me that I will have to be 150 lbs because that would mean 30 lbs (weighed in at 180.0 today) which is redic.

2/26/14
Delts and arms

DB OHP:
65x8
75x8
75x6 x2

DB flat fly:
30x10
40x15
45x12 x2

Seated bent over rear delt raises:
25x12 x3

DB curls:
30x8
40x12
45x8
45x7

Cable cross overs:
25x20 x3

DB seated curls:
30x12
30x8
30x9

Cable standing curls:
50x15
57.5x10

V bar Pushdowns:
50x15
80x12
87.5x10 x2

DB standing extensions:
55x8
65x12
70x10 x2

Weighted dips:
25x12
25x10 x2

Let's get this clear

1) When I cut 166-167 lbs I will likely look the same as last year which is fine by me because that's a few lbs of LBM
2) I will look better than last year because I will recomp my first month at minimum
3) I am leaner than I was last year at the end of my bulk therefore my cut will take a shorter amount of time meaning I will preserve more muscle mass
4) I plan to get leaner than last year because this next year I am not doing a full out bulk/cut, I am doing mini bulks of 5% body fat- 10% then repeat. I will stay lean all year.
5) I will never get the breakfast of champions because I'm not a cheater. The people who get this are weak minded or need it to compete. I have no problem with anyone using it for competitions. I personally would not.

Why is it "cheating"? There are no rules. It's a tool people use to either speed up certain processes or take their body to places that they wouldn't be able to otherwise.

If anything, you can only say it's cheating if it IS in a [drug-free] competition.

They are cheating because they did not achieve their physique naturally. Just alter the drugs they are taking while maintaining the same diet and training routine for insane results. I think it's pretty clear it's cheating. They also create a false image and dream physique for young kids that are close to un-attainable. Additionally, it makes the natty physiques look worse who might have trained and dieted for decades. I am not saying I throw away all respect for people that use it because for a competition I completely understand why someone would use it. It is easier for these people who use, I don't think I need to explain this, just look at what Bostin Loyd did in a year.

You say its a tool, I say there is a reason why it is illegal. You can argue that everyone uses it now a days and honestly you are probably right. We are at a time when so many people use gear that it's hard to tell who is natty anymore.

I'm not trying to say that my overall opinion of steroids is positive or that they should be legal or anything like that. I'm just saying it's not "cheating," since that implies competition. Without competition, there is no cheating. The definition of cheating doesn't have to do with doing something naturally, it's about gaining unfair advantage in competition.

As for the false image related points, sure, but that's not cheating. That's lying and deceiving.

Sorta like at Chipotle.

What about DHEA? I have recently discovered some of the strongest H&Fers are all pumped up on 200mg daily of this so called "mother of all hormones."

Why does it have to be in a competition? That's not the only way to make it in the fitness industry. A lot of these people do not enter competitions who get sponsored and have an unfair advantage. You can say its fair game but I tend to disagree.

Aight I guess you could make a case for fitness industry professionals or whatever (I may still disagree), but that's not what I'm talking about. Just the average guy who wants to improve his physique.

You wouldn't be cheating because there is no set of a rules that you're going by to compete against other people. You simply want to make yourself look better.

Kind of nitpicking on words I guess. But... that's what we do around here isn't it?

Ha yeah I guess you can say that from my initial statement but meh. Using something illegal to hit a physique even without having any goals in the fitness industry seems to be stupid and I would classify that as cheating whether it makes logical sense or not.

2/27/14
Off

Had a police test so took the day off and studied. According to my problem I only missed out on forearms/abs/cardio so not a big deal at all.

Today is my last day of my bulk!! So pumped to cut.
The reason I will be able to gain muscle while losing body fat is because my coach is keeping my macros as high as possible for the first months and going to ramp up my cardio. I recomped last year and since my macros are still gonna be high I should easily be able to do this.

Starting 3/1/14

New stack:
Multi-Vitamin (Haven't had one in a few years lol)
Vit D (2,000 IU)
Fish Oil (1,500 mg and count fats towards macros)
Creatine (5g)
BCAAs (5g/not counted toward macros)
Caffeine (200mg/or pre-workout)
Green Tea (300mg EGCG)


New macros (subject to change every week):

Off day:
250p 85f 325c

Training macros:
225p 80f 425c

Refeed:
215p 75f 575c


Phat Programming (1st Month):

Monday- Upper body power
Tuesday- Lower body power
Wednesday- Off/forearms/abs
Thursday- Chest/arms hypertrophy
Friday- Back/delts/abs hypertrophy
Saturday- Lower body hypertrophy
Sunday- Off

Upper body power

DB Row 4x3-5
Weighted Pull Up 3x8
Lat Pull Down 3x8-10
BB Flat Bench 3x3-5
DB Incline Bench 3x6-8
DB OHP 2x8-10
DB Curl 3x8
Weighted Dip 3x8-10


Lower body power

DL 4x3-5
Hack Squat 3x6-8
Romanian DL 3x8
Leg extensions 3x8
Lying leg curls 2x8
Hack Raises 3x8-10

Off/forearms/abs

Chest/arms hypertrophy

DB flat bench 3x8-12
BB decline bench 3x12
Hammer strength chest press 3x15
Preacher curls 3x12
Hammer curls 3x15
Weighted dips 2x12
V-bar pressdowns 2x15
Cable kickbacks 2x20

Back/delts/abs hypertrophy

T-Bar Row 4x8-12
Lat pulldowns 5x12
Cable rows 4x12-15
DB seated OHP3x12
Side lateral raises 3x15
DB seated rear delt raises 3x20
Hyper extensions 3x20

Lower body hypertrophy

Front squats 4x10-12
Close Stance Leg Press 3x10-12
Leg extensions 3x20
Seated curls 3x10
Lying leg curls 3x12
Hack squat raises 5x20


Cardio:

2 sessions of 15 mins HIIT (1st week, subject to change every week)

Back work

Cool program; I might end up doing something like this over the summer once I get to where I want to go strength wise with GSLP -- would probably replace hack squats with front squats on lower body power and front squats with regular squats on lower body hypertrophy day. I'd also want to find a way to fit some more chins in there too, but as DF alludes to, that's probably the back work volume that I need to get back to in the not too distant future.

Interested to see how this goes.

Those calories with that type of volume looks like maintenance for a 180lber. Of course you can recomp on that. Probably not your upperbody very much but certainly your girlie legs.

Hell ya brah

Thanks Monte. Yeah, you should if you can stand the volume. The only reason I am doing hack squats is because it hurts when I do regular squats. I will change it up in a few months hopefully. He put a lot of back volume because we all know I need to work on my back the most out of any body part. Back and legs are my main concern right now and this program should help a ton. I'm pumped to start it.

Yeah at minimum it's maintenance. Most likely to be a small surplus but with cardio and volume it's probably close. Haha loco always trying to fire shots at the tiny bros. My legs and back are gonna grow, just wait till I can deadlift 405. Additionally, my upper body is likely to grow too.

You have room for improvement on back. A little bit on biceps. Plenty on traps.

But your push muscles are basically at genetic potential. Your pecs, shoulders and tris are done bro. You there already. Good job. Maintenance for life for those bodyparts.

My extensive calculations have shown that if you have done 10000 heavy reps lifetime for a certain bodypart, you done. That's it. Genetic potential.

Basically means your shiet Vtaper back and toothpicklegs/shriveled glutes gonna have to carry you for the next three years. You will add some quality mass there. Til you reach about 170-175 10% bodyfat. And then that's it. Maintenance for life.

A lot of room for back improvement, my back has no muscle on it. It's my weakest body part. second and third is traps/legs. I would say the only body part that might have reached its potential is shoulders but no other body parts. I am only 25 years old and been lifting seriously for like 2 years or so. I lifted on and off throughout college but never kept a constant schedule and my gainz were extremely limited due to eating whatever I wanted. You might be right about that 10k heavy rep sample size but it just seems like that is just another random loloco number. 170-175 10% max in the next 3 years?! I'll hit 170 8% by next year easy.

No.


I don't know how many times we have to go over this? Look bro this guy is 5'10 170 8% bodyfat. He has been training for 20 years. He says he lifts 15 hours a week. You got a long ways to go. You are not going to look like him next year. lol.