[Tripower]

Welcome Brethren!


It seems the further I learn about this sport, the more it begins consuming my time and thoughts...that being said, I could'nt be fucking happier! This sport is awesome, and I think its time for me to take it to the next level. Over the past few months, many people, both on and off the forum have been encouraging me to compete, and I am hungry for it.

So.... lets get this shit rocking

I am aiming to compete either the end of this year, or early next year. That being said, by the years end I hope to achieve the following:

• Hit 171 lbs plus by the year's end.
• Stick to a bulk/cut correctly to taper towards a competition.
• Increase strength in major compound movements (squats,deads,bench)

I feel that all these goals are achievable if I maintain consistancy, and I am confident with the support I have recieved both on and off the forum.

My current 1RM are as follows:

• Squat = 330 lbs
• Deadlift = 264 lbs
• Bench = 198 lbs

Diet:


I am currently constructing a proper bulk in the nutrition section, which I will post in here once I have refined it. If there is one thing this forum has taught me, is that you cannot win unless you have your nutritional aspects down to a fine art.

Finally, current macronutrient breakdowns for my bulk:

Protein-156g
Carbs-312-468g
Fats-78g


I hope you can help me achieve the highest standard.

Let's do this!

[Tripower]

Here is my bulk as is, just finished drafting it up. Any criticism/improvements would be greatly appreciated.

Bulk - 6 Meals a day

Macros:
Protein-156g
Carbs-312-468g
Fats-78g

Multivitamin
3 fish oil tablets
Bio C
…per day

Meal 1
2 Cups of oatmeal/2 egg beaters = 117g carbs
Whey protein shake = 33 g protein

Meal 2
Wholegrain bread with cheese and lean meat = approx 70g carbs, 30 g protein

Meal 3 (Pre Workout)
Brown rice/whole meal pasta with lean meat—(chicken/turkey/tuna)
.Totaling around 100g carbs, 30g protein

Meal 4 (Post Workout)
1st shake: whey protein – 33g
2nd shake: creatine gluconate
3rd shake: 14g dextrose (gatorade)

+ 2, 6" bananas and a rice cake or two. Totals to around 50-60g carbs, 40g protein and 5g max of fat.

Meal 5
Heavy carb meal, spaghetti/ potatoes/lean source of spaghetti = approx 121g carbs

Meal 6
Protein shake 33g

Constantly snack on sources of clean fats such as nuts and avocado. Factor in occasional junk food to instigate further growth (ectomorph)

[allstar]

ill be watching this bro!

[Tripower]

Hey lads, I will be updating the log later this arvo, when I get back from gym. For those of you who don't know, I do a full body workout, with an emphasis on mass building while I am currently on a bulk. I'll go into detail with my diet and workout when I return.

[allstar]

arvo?

[MikeNYY420]

Log looks great so far man a few thinks though. It's helped me to set goals for a certain weight I want to lift on a certain exercise at a certain time. Like in my sig. Also whey protein raises insulin levels which isn't good before bed and I'd advice to drop the whey shake before bed and add cottage cheese (fat free if possible), because it is casein, a slow digesting protein perfect for at night. For gaining strength I read that it's best to have 40-60 grams of protein post workout. I try to have 60, maybe up the protein to about 170 or 180 in the whole day. Couldn't hurt right bro? How much do you weigh right now anyway. I'm doing strength and full body right now too so I'll be watching this.

Good luck!

[Tripower]

Originally Posted by MikeNYY420

Log looks great so far man a few thinks though. It's helped me to set goals for a certain weight I want to lift on a certain exercise at a certain time. Like in my sig. Also whey protein raises insulin levels which isn't good before bed and I'd advice to drop the whey shake before bed and add cottage cheese (fat free if possible), because it is casein, a slow digesting protein perfect for at night. For gaining strength I read that it's best to have 40-60 grams of protein post workout. I try to have 60, maybe up the protein to about 170 or 180 in the whole day. Couldn't hurt right bro? How much do you weigh right now anyway. I'm doing strength and full body right now too so I'll be watching this.

Good luck!

Goals are a key part of all training logs, and no worries man, I have plenty. I will add them in later on this afternoon with my workout log, just easier. Good info on the caesin man, makes sense rather than have an initial spike with quickly digested whey. In terms of my protien macro count, I was thinking of upping it to 2 grams per pound, many people have told me that, and as an ecto, I guess I need all I can get. At the moment I weigh 156.2 lbs...hoping to pack on some heavy mass.

Thanks for all the advice and support bro, keep it coming!

Oh and arvo means afternoon, aussie slang

[allstar]

you got any bigger pics of your avatar?

[Tripower]

Yer man, they are about a month old, here is the link.

My Progress...

[allstar]

nice looking good man

[Tripower]

Thanks bro, much appreciated. I will take some more tonight after my wo, give a bit of an update.

[MikeNYY420]

Oh yeah up that protein right up man maybe not quiet double (do it if it's in your budget) But 230-270 if def. enough IMO.