Hi All,
Firstly, I just updated my progress photos in My Bodyspace. I have photos from the end of my cut (July 8th) and end of my bulk (Dec 14th).
A quick recap of my recent journey: January 1st of 2019 I started a cut after a couple years away from the gym. Went from 181 to 155 on July 8th. Then I transitioned to a bulk with Fierce 5. I bulked until December 15 and ended at 171 pounds. I've been cutting for the last two months, continuing to use Fierce 5, and am now at 158 pounds and nearing the end of my cut.
During the bulk I made good strength gains with Fierce 5 and kept my weight gain steady but I didn't really feel like I saw much change in the mirror and after cutting I'm not sure I can see much of a different between me now and me back in July. So basically entering into this next round of bulking I'm trying to troubleshoot and figure out what I need.
Here's some of my progress broken down into groups:
Strength Gains
Max lifts on 07/08/2019:
Squat: 230
DL: 325
BP: 225
Max Lifts on 12/15/2019
Squat: 265
DL: 375
BP: 255
During the cut so far strength has been up and down. Haven't maxed out but RDL are at 295@8x3, Squat is at 220@5x3, bench is around 210@5x3
Weight Gain
Here's an export of my weight during my bulk:
2019-07-06 155
2019-07-13 157.8
2019-07-20 158
2019-07-27 157
2019-08-03 157.8
2019-08-10 158.6
2019-08-16 158
2019-08-24 159.8
2019-08-30 160
2019-09-07 163
2019-09-12 161.8
2019-09-13 162
2019-09-21 163.2
2019-09-27 164.2
2019-09-29 163.6
2019-10-05 162.6
2019-10-11 163.2
2019-10-19 164
2019-10-29 166
2019-11-02 164.6
2019-11-08 164.8
2019-11-14 167
2019-11-15 166.2
2019-11-16 165.4
2019-11-19 167.4
2019-11-20 167
2019-11-21 166.8
2019-11-22 165.4
2019-11-24 167
2019-11-26 167.6
2019-11-29 168.6
2019-12-03 169.4
2019-12-04 168.6
2019-12-06 169.4
2019-12-07 168.2
2019-12-14 171.2
Nutrition
I track everything in MyFitness Pal. Here's an example from December 10th, when I was taking in 2750 calories a day.
Breakfast:
One cup non-fat, plain greek yogurt
One scoop Optimum Nutrition Whey
1 Banana
0.5 cup roasted, unsalted mixed nuts.
Snack
One cup oatmeal
3 boiled eggs
1 honeycrisp apple
Lunch:
Salad from salad bar. Usually consists of meat like turkey or chicken, various greens and veggies, chickpeas, and blue cheese dressing
Snack:
Avocado Toast (1 avocado, 2 slices whole grain bread, 4 ounces smoked salmon)
Dinner
Lamb Stew Meat
Baked sweet potato
That day my nutrition breakdown was Carbs: 299g (41%), Fat 94g (29%), Protein 213g (30%).
I gained about an average of a pound a week during that month.
This wasn't reflected in that day but most days instead of the yogurt/whey/nuts I'd start the morning with overnight oats, consisting of: 1 cup oatmeal, 1 scoop whey, 1 cup almond milk (unsweetened, ~30 cals), 1 banana, 1/3 cup non-fat plain yogurt. Then I wouldn't have oatmeal later in the day. Otherwise that was a typical day of nutrition and I was (and still am) pretty strict. At times I would have snacks like dark chocolate almond butter cups but nothing substantially different from what's above and everything was tracked.
Looking for any advice/critique! Also if you think I'm doing just fine and am not seeing obvious gains, I'm fine hearing that, too!
Firstly, I just updated my progress photos in My Bodyspace. I have photos from the end of my cut (July 8th) and end of my bulk (Dec 14th).
A quick recap of my recent journey: January 1st of 2019 I started a cut after a couple years away from the gym. Went from 181 to 155 on July 8th. Then I transitioned to a bulk with Fierce 5. I bulked until December 15 and ended at 171 pounds. I've been cutting for the last two months, continuing to use Fierce 5, and am now at 158 pounds and nearing the end of my cut.
During the bulk I made good strength gains with Fierce 5 and kept my weight gain steady but I didn't really feel like I saw much change in the mirror and after cutting I'm not sure I can see much of a different between me now and me back in July. So basically entering into this next round of bulking I'm trying to troubleshoot and figure out what I need.
Here's some of my progress broken down into groups:
Strength Gains
Max lifts on 07/08/2019:
Squat: 230
DL: 325
BP: 225
Max Lifts on 12/15/2019
Squat: 265
DL: 375
BP: 255
During the cut so far strength has been up and down. Haven't maxed out but RDL are at 295@8x3, Squat is at 220@5x3, bench is around 210@5x3
Weight Gain
Here's an export of my weight during my bulk:
2019-07-06 155
2019-07-13 157.8
2019-07-20 158
2019-07-27 157
2019-08-03 157.8
2019-08-10 158.6
2019-08-16 158
2019-08-24 159.8
2019-08-30 160
2019-09-07 163
2019-09-12 161.8
2019-09-13 162
2019-09-21 163.2
2019-09-27 164.2
2019-09-29 163.6
2019-10-05 162.6
2019-10-11 163.2
2019-10-19 164
2019-10-29 166
2019-11-02 164.6
2019-11-08 164.8
2019-11-14 167
2019-11-15 166.2
2019-11-16 165.4
2019-11-19 167.4
2019-11-20 167
2019-11-21 166.8
2019-11-22 165.4
2019-11-24 167
2019-11-26 167.6
2019-11-29 168.6
2019-12-03 169.4
2019-12-04 168.6
2019-12-06 169.4
2019-12-07 168.2
2019-12-14 171.2
Nutrition
I track everything in MyFitness Pal. Here's an example from December 10th, when I was taking in 2750 calories a day.
Breakfast:
One cup non-fat, plain greek yogurt
One scoop Optimum Nutrition Whey
1 Banana
0.5 cup roasted, unsalted mixed nuts.
Snack
One cup oatmeal
3 boiled eggs
1 honeycrisp apple
Lunch:
Salad from salad bar. Usually consists of meat like turkey or chicken, various greens and veggies, chickpeas, and blue cheese dressing
Snack:
Avocado Toast (1 avocado, 2 slices whole grain bread, 4 ounces smoked salmon)
Dinner
Lamb Stew Meat
Baked sweet potato
That day my nutrition breakdown was Carbs: 299g (41%), Fat 94g (29%), Protein 213g (30%).
I gained about an average of a pound a week during that month.
This wasn't reflected in that day but most days instead of the yogurt/whey/nuts I'd start the morning with overnight oats, consisting of: 1 cup oatmeal, 1 scoop whey, 1 cup almond milk (unsweetened, ~30 cals), 1 banana, 1/3 cup non-fat plain yogurt. Then I wouldn't have oatmeal later in the day. Otherwise that was a typical day of nutrition and I was (and still am) pretty strict. At times I would have snacks like dark chocolate almond butter cups but nothing substantially different from what's above and everything was tracked.
Looking for any advice/critique! Also if you think I'm doing just fine and am not seeing obvious gains, I'm fine hearing that, too!
from Bodybuilding.com Forums - Nutrition https://ift.tt/39IZO0o
0 comments:
Post a Comment