Nice work

That lit!

Alright guys... Ive hit a point where I'm sick of no gainz.

Next week, I'm taking myself out of my deficit and starting to train a bit harder.. My plan right now is 3500 cals broken up like this

Breakfast:

3 pieces whole grain bread
6 egg whites
1 whole egg
2 tbsp natty PB
1 serving skim milk

Snack 1:
2 scoop Animal whey
2 tbsp natty PB
1/2 cup greek yogurt

Lunch:
8 oz chicken breast with some bbq sauce
1 banana
serving almonds
1 baked potato with avocado on top

Dinner
10 oz 93/7 ground beef
2 cups rice/whole wheat pasta
Huge serving green beans
1 serving skim milk

Post dinner snack
1 scoop whey
2 tbsp natty PB
1/2 cup cottage cheese

I looked up how exactly to do a clean bulk, and all I've read says to zig zag my diet, so eat the above diet plan on days I train, and rest days to eat less.. So i'll probably keep my proteins about the same and cut my carbs heavily to land around 2500 cals on rest days.

This is the first time I've ever even considered being out of a deficit, so I have no idea what i'm doing.. All of the above is based on a diet put together by a guy that used to be fat and had a tough time bulking without gaining a serious amount of fat. So if anybody has any critiquing at all, please don't be shy.. Because I have NO idea what the fuck I'm doing.

e: macros look like this with the above diet

70-80g fat
385-400g carbs
270-280g protein



This post was edited by ozzyarmy3 on Jun 16 2017 11:10am

Today is/was the start of a new chapter in my workout life.

Started the day strong with my nutrition and hit the gym hard as fuck.. Doing the Wendlers 5/3/1 with some pretty awesome accessory movements and pretty awesome conditioning/barbell training.

Can't wait to start seeing some results...

Today was squats

215 x5
255 x5
285 x8

RDLs
135 x5
185 x5
225 x5

Leg press
245 x10
335 x10
445 x10
535 x5

Upright rows
5 sets of 95x10

GHRs with heavy band for 5 sets of 15 reps

Power Cleans
5 sets of 135x1

Finished up with 50 foot monster walks using a heavy band

finished up just the way I started, with some static stretching.

Setting my eventual goal to be ready for a USAPL meet by this time 2018.

This post was edited by ozzyarmy3 on Jun 19 2017 01:04pm

Already feeling way stronger.. did bench today

125 x3
140 x3
165 x3+ "got 6 reps out"

Superset a drop set and chin ups afterwards

Did 4x10 dumbbell bench with 60s
Tricep pulls x100 "5 sets of 20 for some volume training"
Face pulls 5x10

I'm already noticing strength increase from eating more.. And my weight has barely moved.

on my 3rd week of my first cycle.. Did DL and bench so far...

DL:

275 x5
315 x3
375 x1+ "4"
405 x1 for a quick single

Bench was also great..

135 x5
155 x3
170 x1+ "6"

wanted to do some singles, so I cranked out 185 x1 and 205 x1.. Felt super easy, I guess theres something to this diet thing

Keeping my estimated 1rm around 185 for the next rotation though just to give myself room to grow..

Feeling fucking great, sitting around 204-206.

After deload week, I feel fucking great..

Cranked out 315 x5 today on squats.. Did some heavy RDLS and paused sumo RDLS, progressing pretty fucking great.

Update

Sitting around 208, feeling good.. In cycle 2 week 2, lifts are looking good and I'm feeling awesome

glad its going well m9

Are you running the original 531?

Have you looked into Beyond 531? or 351?

The singles you did are programed in some versions of 531, he calls them joker sets. But later decided he didnt recommend them (from what ive read)

I'm doing the original 531 program, called North of Vag. It emphasizes on the importance of accessory movements and conditioning.

I'll have to look into Beyond531

Still around 208.
Spoke to one of the gym owners and I might be persuading her to bring in some york plates and a Texas deadlift bar 😁😁😁

Also, did a joker set on squat for 365, felt light.. Im thinking I might be able to pull a single 405 out now.