my next two week plan

phatkid77 · 10-22-2007, 11:27 PM

some serious knowledge here, what do u guys think of this...

been on anabolic diet for 10 weeks (lost 20lbs...limited cardio) and i never really did the depletion workout or refeed correct.....i was GUNNA do that for nxt two weeks correctly

however, i feel i need a bit of a change...was going to do a regular type diet for a bit, but im going to research the CUT DIET MORE....most intrigueing..

so for next two weeks, im goin to go from mon/wed/fri workout to adding a thursday, and friday do a depletion workout...if it goes with my diet experiment

1. not sure if i want AM carbs or not, but i DO want 30gm pre and 50 g post workout to help retain/grow muscle..

2. not wanting to do cardio...only when diet results halt

3. if im currently eating around 3000cals (220 fat and 200protein)....if i add the extra 600cals or so around workout.....SHOULD I TAKE 600 AWAY FROM THE REST OF THE DAY TO STAY AT 3000...THUS NOT GAINING FAT????

4. MON-.......SHOULDERS/TRIS
TUE....... LEGS
THURS.... CHEST
FRI............BACK/BIS

IF DEPLETION WORKOUT WOULD APPLY TO DIET
PUT BACK WITH SHOULDERS,
ARMS WITH CHEST
FRIDAY.........TOTAL BODY CIRCUIT

4. id like (i mean need) to do legs 2x wk...would this help growth, how would the split look then??
MY ARMS /shoulder and legs are lean enough....damn abdominal fat is uber stubborn...although some might be skin from the 40lbs lose, and the over 350lb weight fluctuation over the last 4 yrs..(up down up and down)

my ultimate goal is to do another BB show with in 2 yrs...at around 196lbs..... nxt yr if possible...doubt it thou.

5'11...what do i look like meso.endo...like to know for caloric calculations..

heres some pics

262lb off season b4 diet for show

a show pics.. 186lb...DID SOOOO MUCH WRONG..

last yr...this was 234lb untrained for 3yrs...i gained an extra 18lbs of fat in the guts...WAY TOO DEPRESSED TO TAKE A PIC AT THE TIME

two weeks ago, around 215lb..

i realize i have bad genetics, but feel with some real hard work and pre and post workout nutrition timing, i can make some solid improvements..

thanks for looking and all suggestions

xxzex0xroxx · 10-23-2007, 12:53 AM

lookin good man

phatkid77 · 10-23-2007, 01:02 AM

thanks, im pretty pleased but never satisfied...

i actually think i look better now natural, with a yr back in the gym VS my show with copious amounts of "supps"

i WOULD love to have Laynes proportions, a true inspiration, and 100% natty, not someone you would look at like some "naturals" that you KNOW they are banging....by no means a dig against him, i m sure you all know what i mean

Layne doesnt have the best genetics either, but looks hella good....hope for us all....he was at least lean naturally...

just alittle slow with results, doing a RECOMP, but has to be done

phats

**Freak** · 10-23-2007, 01:33 AM

Great, great job! Keep up the good work. I would recommend high intensity cardio. That will help get rid of some of that fat you are having trouble with.

When you get time post your entire diet. That will helps us give you the best answers.

phatkid77 · 10-23-2007, 09:52 AM

current diet something like this

1. whey shake, 2 tblspn fish oil

2. 8 egg whites 1 tblspn EVOO

3. 4 scram. eggs, 4 slice bacon or sausages

4. 6oz chicken, 1 oz cheese. 1oz nuts, 1 tblspn EVOO

5. PWO, tblspn EVOO, whey shake

6. 5oz beef, 1oz cheese..

7. sometimes 4 eggs with cheese, or whey shake EVOO

as i said, 2500cals (just dropped from 3100cals

the sausages are not every day

thanks