The Official Gym & Fitness Thread

brown rice and talapia.... so tired of that shiiiitt.

 

Also got to re-do my back/bi's workout today, since that damn pre-workout screwed me up Saturday. My partner showed up unannounced today, so I didn't get to properly take my pre-workout. I mixed up my C4 and my BCAAs in my water bottle and went to town. As far as the BCAA's go, the taste wasn't noticeable when I mixed it with the pre, but I licked the spoon after I get them out of the bottle and it was god-awful lol.

Back:
wide grip pull-ups: 4x15
close-grip machine pull-downs: 3x10 @ 315lbs

Superset:
bent over rows: 3x10 @ 225lbs
v-grip rows: 3X10 @ 150lbs

Bi's:
preacher curl: 3x15 @ 75lbs
hammer curls: 3x12 @ 45 lbs dumbbells
straight bar cable curls: 3x15 @ 110lbs

Abs (I was feeling froggy):
hanging knee raises: 25
side plank: each side 30 secs
plank: 2x30 secs
ab crunch machine: 1x20 @ 70lbs, 1x10 @ 140 lbs

 

That's why I straight up bulk all the time now!

 

Thats where Im at in life right now too. I want to gain weight and I cant do it eating that "chick" food.

Bacon, eggs, english muffins for breakfast

Eat out somewhere for lunch

pasta, grilled chicken, breakfast again for dinner

smoothie for bed time snack.

 

Oh, how I long for those days again....only about 3 more months lol

I miss my hamburger helper

 

I lived on hamburger helper when I was a kid! haha

 

I can get away with it on a bulk b/c it's like 500 calories, but is soooo high in sodium, so I cut it out on my cuts. That's gotta be one of my favorite foods.

 

when i start this (this weekend) prepare for PM bombs... lol

 

found out I have hip tendinitis today... goodbye squats for a while.

 

Not a problem at at all. I've been bulking and cutting on IIFYM for a few years and am always changing up my diets and trying new stuff like IF and keto, but nothing compares to IIFYM b/c it keeps you sane, which, to me, is the key to sticking with it.

 

CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 453.7 159.5 55.5 29 - 37 2952
GRAMS per meal 90.7 31.9 11.1 6 - 7 590


5 meals a day

This is what Im thinking about right now... About a 10% gain

 

I'm assuming you used IIFYM's calculator? Did you use the Mifflin-St Jeor or Lean Mass formula? I was gonna recommend using the Lean Mass, since you already know your bf %, which will give you a more accurate estimate...I do my cuts at a 20% deficit and I used to do my bulks at like 20%, but I'm gonna try to lean bulk at around 10% after the summer. Your bulking calories are my maintenance calories lol

 

its http://iifym.com/iifym-calculator/

lean mass

 

That's the same one I did, too. Getting your calories and macros to hit those levels is kind of a pain in the ass, but once you get it all figured out, it's amazing. I don't even like to substitute meals because it will throw off my numbers. It probably took me a good 2-3 hours of reading labels, switching out foods, trying to get everything perfect, but after I did, it was golden. Saturday I chill a little on it though.

 

TIME TO GO RAGE, fucking job is insanity.

 

Got this choad in my gym tonight doing diamond trap bar deadlifts...with 2 ten pound plates on the bar...

#doesntlift

 

This should be a poster in every gym!

 

Fucking planet fitness

 

Standard deadlift 305 x 9 on monday. PR. Before I started my personal trainer I couldn't pull 305 once (February 2014). Also I am up to 191# from 185# when I started his diet in February.