stats: 6ft. 178lbs. 9-10BF% 23yrs
schedule:
S-free all day, prep day
M- class 1p-215p then 4p-645p
T- work 9-5 train 630-730
W- work 9-4, class 530p-930p (no time for training)
R- class 1p-215p then 4p-645p (same as monday)
F- work 9-5 train 630-730
S- free all day
classes start Jan 23, so Ill prob throw in training when I can to be most convenient and consistent and able to maintain correct diet. 5th training day on either Saturday or Sunday which ever is more convenient.
side note: I dorm, I'm allergic to Whey and Casein, training since I was 16yrs, generally ate healthy my whole life, not trying to be huge, lower back injury in the summer feel 90% good now but when I go heavy it just worsens it, so now I always lift with moderation and with a belt.
Goal: get those ripped abs (Josef Rakich/Marc Fitt)
current training split in order: Chest/abs, Back/calves, Shoulder/trap/abs, Arms, Legs/calves/abs...20 mins of high intense cardio on either elliptical or stair master right after each workout (shin splints on treadmill) a lot of exercises I SS or drops
current diet sample:
Meal 1- Breakfast
3 packets of oatmeal plain with nothing added except water, 5 liquid egg whites (cooked lol) w/ ketchup and a vegetable (onion, green pepper, which ever I have on hand)
Meal 2-
1 scoop of Fruit Punch Carnivor by Muscle Meds with 10oz of water, hand full of nuts (typically walnuts or almonds)
Meal 3- Lunch
no staple set yet, but will be throwing in 8-10oz grilled chicken (topped with garlic powder and lemon juice for flavor), 1 serving of veggies
Meal 4- Preworkout - 1 hour prior
1 PBJ on whole wheat bread (heavy on PB, low on jelly)
Meal 5- post workout - 5-10mins after (ASAP)
1 scoop of Fruit Punch Carnivor by Muscle Meds with 10oz of water
Meal 6 - Dinner
same situation as meal 3 lunch
previous AS: cyp 10wk cut short to 8wk, couldn't handle the injection part, muscles kept spazzing, tried many diff things to get over it...nothing worked....so no pins anymore.
I am mainly looking for help and critique on my diet/training. Not really looking for a cycle, IMO its all in the diet. Thank you!!
schedule:
S-free all day, prep day
M- class 1p-215p then 4p-645p
T- work 9-5 train 630-730
W- work 9-4, class 530p-930p (no time for training)
R- class 1p-215p then 4p-645p (same as monday)
F- work 9-5 train 630-730
S- free all day
classes start Jan 23, so Ill prob throw in training when I can to be most convenient and consistent and able to maintain correct diet. 5th training day on either Saturday or Sunday which ever is more convenient.
side note: I dorm, I'm allergic to Whey and Casein, training since I was 16yrs, generally ate healthy my whole life, not trying to be huge, lower back injury in the summer feel 90% good now but when I go heavy it just worsens it, so now I always lift with moderation and with a belt.
Goal: get those ripped abs (Josef Rakich/Marc Fitt)
current training split in order: Chest/abs, Back/calves, Shoulder/trap/abs, Arms, Legs/calves/abs...20 mins of high intense cardio on either elliptical or stair master right after each workout (shin splints on treadmill) a lot of exercises I SS or drops
current diet sample:
Meal 1- Breakfast
3 packets of oatmeal plain with nothing added except water, 5 liquid egg whites (cooked lol) w/ ketchup and a vegetable (onion, green pepper, which ever I have on hand)
Meal 2-
1 scoop of Fruit Punch Carnivor by Muscle Meds with 10oz of water, hand full of nuts (typically walnuts or almonds)
Meal 3- Lunch
no staple set yet, but will be throwing in 8-10oz grilled chicken (topped with garlic powder and lemon juice for flavor), 1 serving of veggies
Meal 4- Preworkout - 1 hour prior
1 PBJ on whole wheat bread (heavy on PB, low on jelly)
Meal 5- post workout - 5-10mins after (ASAP)
1 scoop of Fruit Punch Carnivor by Muscle Meds with 10oz of water
Meal 6 - Dinner
same situation as meal 3 lunch
previous AS: cyp 10wk cut short to 8wk, couldn't handle the injection part, muscles kept spazzing, tried many diff things to get over it...nothing worked....so no pins anymore.
I am mainly looking for help and critique on my diet/training. Not really looking for a cycle, IMO its all in the diet. Thank you!!
