Name: Russ
Age: 25
Height: 5'9
Weight: 164
Bodyfat Range: 9-11%

In the last 6 months, I changed the way I look for the better. For once, I did a cut and learned about proper nutrition. I look the best I ever have but want to keep going. I currently work two jobs about 60 hours total a week so free time is very limited. Life balance is not there and every week I am making sacrifices- usually ends up being sleep. Will post some pics of my last year for you guys and hopefully I get some motivation ITT. Thanks brahs.

Routine:
Monday- Lower Body Hypertrophy
Tuesday- Back, Shoulders, Abs, Hypertrophy
Wednesday- Off
Thursday- Upper Body Power
Friday- Lower Body Power
Saturday- Off
Sunday- Chest, Arms, Hypertrophy

Macros
Monday- 45g fats, 355g carbs, 170g protein (re feed day)
Tuesday, Thursday, Friday, Sunday- 60g fats, 270g carbs, 220g protein
Wednesday, Saturday- 75g fats, 235g carbs, 220g protein.

July 2012



Feb. 2013



July 2013



July 2013

You have fairly good genes so maybe 5'9" 180 10% is possible. Doubt it. You have a pump in those pics and the lighting and skin tone is good. We are all rooting for you to get there.

But it's going to take a lot more lower body work to get there. PHAT is a good start even though it might be a bit advanced. Your upperbody is gertting close to advanced and will stall unless you get all sauced up.

That mid pec seperation is super advanced. Does Busto have that? Yo Syndrom time to get that bench going up again.

I do have good metabolism and while this may be an aggressive goal I'm hoping I can do this in like 8-10 months. Im gonna be bulking till the end of the year at least and implement a mini cut if needed. I do have a pump in the pics but as long as all the pics are a pump I don't see any problem with that. Thanks for the feedback brah.

Well I lost this separation anyway because I got sick recently and had to take 2 weeks off. Had the phucking sinus infection plus fever. Will get it back. The last two sentences.. dafuq?

The last two sentences reference two of the posters in this forum that also have good chest/upper body development.

Some questions I'm curious about: What are your lifts? Why are you carb cycling? Why is your protein so high?

Also, 2500 seems like not a lot of calories for bulking... What do you think your TDEE is?

Also, to go from 164/10% to 180/10% you need to put on like 10-15 lbs of muscle, right? And then cut off the fat? You think that's possible in 8-10 months? I'm honestly asking what you think, not being a dick or anything.

Ah okay that makes sense now lol Ty.

I look like your 2012 pic, would love to get to your 2013 level though. Gonna follow this thread.

Going to start posting my workouts tonight so you will see all my lifts. I'm a believer in carb cycling even though most will argue that it is unnecessary. I did it while cutting and doing it somewhat while bulking. Personally, I don't understand why it is necessary to get the same macros on off days as you do when you are burning more calories on training days. Maybe I'm being results oriented or lack knowledge but that is my current take on it. When I was cutting my protein intake was up to 250g on some days. 220g is actually low for me and 170g seems like a joke. It may not be necessary but I believe it helped me keep retain muscle mass. Now that I'm bulking I cut them down some.

2500 calories is basically my maintenance. I want to gradually increase my carb intake while keeping fats on the lower side. I was cutting for awhile so do not see any benefits to all of a sudden eating 3-4k calories right off the bat. TDEE roughly 2650.

I think it's possible but very unlikely. In order to do so I'm going to have to keep my fats pretty low. I think the most likely scenario is I bulk to 180 then do a cut and be 170-175 10%. The most I ever weighed was 184 and prob was 16-18% body fat. Just setting a long term goal of mine. I know it's going to happen but it's going to take a while for sure.

If you set your macros correctly and stick to them, it will happen. I was super strict about hitting my numbers everyday. Prob could have gotten away with eating more chit but I rather hit higher fiber intake for the day.

Date: 9/2/13
Pwo: None
Monday- Lower Body Hypertrophy, Speed Work 65-70% of Power.

Bench Squats:
45x9
45x8
95x6

Hack Squats:
90x10
180x8
180x8
180x8
180x8
180x8
180x8

Leg Press:
150x15
150x15

Leg Extensions:
75x20
90x20
90x20

Romanian Deadlift:
135x10
135x10
135x10

Lying Leg Curls:
95x15
95x12

Seated Leg Curls:
90x12
105x20
105x20

Leg Press Calf Raise:
270x15
270x15
270x15
270x15

Standing Calf Raise:
105x10
105x10
105x10

** Lost a ton of strength and some muscle mass after being sick for 2 weeks. Will get it back in a few weeks.

Date: 9/3/13
Pwo: 1/2 Scoop Craze
Tuesday- Back Shoulders and Abs Hypertrophy
Speed Work 65-70% of Power

T-Bar Row:
90x10
135x6
135x6
135x6
135x6
135x6
135x6

Lat Pulldowns:
140x12
160x8
160x8

Seated Cable Row:
140x12
160x10
160x10

DB Row:
85x12
85x12

Close Grip Pulldowns:
50x15
50x15

Seated DB Shoulder Press:
65x10
65x10
65x10

DB Shrugs:
90x15
95x15

Lateral DB Raises:
25x20
30x12
30x12

Cable Crossovers:
20x20
20x15
20x15

How do I figure this out? I'm still pretty noob, pm me if you don't want to clutter your thread.

What are bench squats?

Well I was sick for 2 weeks so my strength dropped a bit. Yesterday for bench I did 225x4 (no spot) and today I only did 245x5 for squats. my squats are really awful right now because I have been lazy with training legs last month. Thats part of the reason I wanted to do this program.

Maybe they are like box squats but done to a bench?

lmao totally thought he was asking about my numbers for them. I rotate doing a squat using a bench behind me to make sure I am going down enough and on my other leg day I take a step onto the bench then go down and repeat.

Isn't this the PWO that purportedly made Rob Riches fail a drug test?

Believe so. So far working pretty well.

You have to cycle Craze. It stops doing anything real fast.

Gotta cycle all pwos

It's cool, here is fine. I'm not very good at explaining this stuff but I know how to do it. I'm sure someone ITT will give you good feedback or you could read up on IIFIYM. What is your height, weight, age, activity level (how many times a week do u lift/ run/ etc.. this includes if you ride a bike to work or anything that involves burning calories).

I'm 6'1", 180 lbs, 23 yrs old and I'm active six days a week. I work for two airlines and it involves lifting a lot of baggage and cargo boxes each shift so my job can be really physically demanding some days. I also go to the gym 5 nights a week.

Just in June of last year I was 235 lbs and pretty fat. I just started exercising and eating better, although I've never taken my diet to any extreme. Generally it was just eat less, but consume more protein and veggies, limit eating out or fast food. Seeing what you've done in a year is really motivational and I'd like to work towards that. I've got a comparison pic that I'll post sometime so you can have a general idea of what my body looks like.

For 6'1 you seem to be pretty light. Not sure what the average weight for that height. How much do you want to cut down? Gonna do the calcs for you now. Upload the pics on here when ur able 2 brah.

Aight so your TDEE is ~2900 which is awesome. The macros are based on what the person believes is the most effective for the set goals. I am goin to use the same percentages I did for my cut which are based off of body weight. Not claiming these are the optimal macros but should work if you stick to them.

71g fats
200g carbs
215g protein

gl brah. let me know if you have any questions.