Haha well I think my days of "more jacked" have pretty much peaked. I don't know that I can get too much beyond where I'm at while maintaining my health. I can, however, focus more on weak spots and bring different things into unison. Looking at this picture, I definitely have some strong points but I think I need to give my triceps more attention. I think I'll cut back on a couple other muscle groups slightly on the day I train triceps, and try and get an extra exercise in for them.
The great thing about filters is they can mask my incredibly white skin lol.
Gotta admit @use2betrix, I was a little surprised at how fast your powerlifting numbers had progressed, but not any more! Looking good, my man. One day I hope to enter the jacked category. Damn ectomorph genes make gaining mass such a slow process. At least it's fun seeing the surprise on people's faces when someone that looks decidedly not like you (aka lanky ol' me) pulls 545. Let's not talk about my bench though... Gotta a little buddha power-belly I need to work off as well from all of the dirty bulking I've been doing, but I'm scared about losing strength. Any tips on that front?
I'm also curious in general how you approach your diet. Do you track everything? I've been pretty resistant to it (due to laziness), but am slowly giving into the idea that I need to be better on that front if I want to make the progress I am hoping for.
Also on the #pasty hype train over here!
My powerlifting numbers started reasonable then climbed a bit. My deadlift a ton but mostly cause I hadn't done it regularly since high school. I think it also caused my hernia so I'm back to not doing it again haha. I did so much squats, rack pulls, etc, that gave me a great base for deadlifts. My bench had always been strong, and my squats always weak. My all time PR's (I don't really max anything) are 275x10 on bench, 355x6 on squats, and 475x6 on deadlift (with the trap bar)
As for diet, it's pretty much flawless haha. I do go out to a nice dinner with the wife once a week or every other week, and we have ice cream once a week (sometimes twice lol)
That being said, other than that I eat 6 perfectly planned, measured/weighed meals each day. Right now I'm having about 3300 calories on non lifting days and 3500 on lifting days. I just transferred projects and my new project is far more physically demanding. I've lost 5 lbs in the last 3 weeks. It's good cardio though which I need because I neglect cardio terrible. I work 60-70 hrs a week so it's hard enough to get my workouts in.
We have the same breakfast every day and alternate between two dinners. We also have shakes at 8 am and 6 pm (or post evening gym)
For our noon and 3 pm we alternate between a handful of different meals, but eat the same one at noon and 3 to make the cooking easier.
Compliments to my wife for putting all of this together, and for doing 100% of the meal prep, grocery shopping, and waking up at 5:30 to make me breakfast before work. I tell her about how many calories we want and macro break downs then we work together to make the numbers right. She basically eats 50% what I do. Odd that it works out that way. She doesn't work so she enjoys the cooking because it keeps her busy.
Here's our meal plan, kind of confusing, but ask if you have any questions. There are some things I'd like to change but haven't yet. Sitting at about 195lbs right now. We've also eliminated some of the meals below lately. Mostly the paleo ones since I really only do that when I'm trying to lose weight.
Ps this whole post was sent from my phone so cut me some slack on the format, grammar, etc.
Chicken Stir Fry
8 oz Chicken - 368 calories, 8g fat, 68g protein
1/4 cup cooked veggies - 22.5 calories, 3.75g carbs, 0.75g protein
3 Tbsp stir fry sauce - 45 calories, 12g carbs
1 cup cooked basmati rice - 212 calories, 48g carbs, 2g protein
** (lunch/3pm) 647 calories, 8g fat, 64g carbs, 71g protein
** (lunch/3pm) 323 calories, 4g fat, 32g carbs, 35g protein
Cheesy Chicken & Rice
6 oz Chicken - 276 calories, 5.95g fat, 51.68g protein
1/8 Diced onion - 8 calories, 1.75g carbs, 0.25g protein
1/4 can corn - 70 calories, 0.875g fat, 14.875g carbs, 1.75g protein
1/4 can Cream of Chicken - 90 calories, 6g fat, 7.5g carbs, 2.25g protein
1/4 cup cheese - 110 calories, 9g fat, 1g carbs, 6g protein
1 cup cooked basmati rice - 212 calories, 48g carbs, 2g protein
** (lunch/3pm) 766 calories, 22g fat, 73g carbs, 64g protein
** (lunch/3pm) 383 calories, 11g fat, 36g carbs, 32g protein
Honey Chipotle Chicken
6 oz Chicken - 276 calories, 5.95g fat, 51.68g protein
2 Tbsp honey - 230 calories, 34g carbs
1 Tbsp ketchup - 20 calories, 5g carbs
1 Tbsp chipotle adobo - 10 calories, 1g carbs, 0.5g fat
1/2 cup mashed sweet potatoes - 124.5 calories, 29g carbs, 0.3g fat, 2.3g protein
** (lunch/3pm) 660.5 calories, 6.8g fat, 69g carbs, 54g protein
** (lunch/3pm) 330.25 calories, 3.4g fat, 34.5g carbs, 27g protein
Creamy Chicken w/ Spaghetti Squash (PALEO)
8 oz Chicken - 368 calories, 7.93g fat, 68.91g protein
Sliced mushroom - 15 calories, 2g carbs, 2g protein
1/4 Diced onion - 16 calories, 3.5g carbs, 0.5g protein
1/4 cup Sliced Carrot - 7 calories, 2g carbs, 1g protein
1/4 cup Celery - 5 calories, 0.5g carbs, 0.5g protein
1/4 cup Coconut Milk - 17.5 calories, 1.125g fat, 2g carbs
1 cup cooked basmati rice - 212 calories, 48g carbs, 2g protein
** (lunch/3pm) 640.5 calories, 16g fat, 58g carbs, 75g protein
** (lunch/3pm) 320 calories, 8g fat, 29g carbs, 37g protein
BBQ Chicken Salad (PALEO)
8 oz Chicken - 368 calories, 7.93g fat, 68.91g protein
1 cup Romaine lettuce - 8 calories, 0.1g fat, 1.5g carbs, 0.6g protein
1/4 diced tomato - 8.75 calories, 0.75g carbs
2 tbsp red onion - 8 calories, 2g carbs
2 tbsp BBQ sauce - 70 calories, 18g carbs
3 Tbsp ranch dressing - 120 calories, 4.5g carbs, 10.5g fat, 1.5g protein
1 cup sweet potato - 180 calories, 41g carbs, 0 fat, 4g protein
** (lunch/3pm) 763 calories, 18g fat, 68g carbs, 75g protein
** (lunch/3pm) 381 calories, 9g fat, 34g carbs, 37g protein
Orange Chicken & Veggie Stir Fry (PALEO)
8 oz Chicken - 368 calories, 7.93g fat, 68.91g protein
1/2 cup bell pepper - 20 calories, 4g carbs
1/2 cup diced Zucchini - 10 calories, 0.1g fat, 1.9g carbs, 0.68g protein
1/4 onion - 16 calories, 3.5g carbs, 0.5g protein
1/4 cup OJ - 27.5 calories, 6.5g carbs, 0.5g protein
1 cup cooked basmati rice - 212 calories, 48g carbs, 2g protein
** (lunch/3pm) 653 calories, 8g fat, 64g carbs, 73g protein
** (lunch/3pm) 326 calories, 4g fat, 32g carbs, 36g protein
Burgers
5 oz burger – 200 calories, 8.75g fat, 30g protein
1 cup lettuce – 10.1 calories, 2.3g carbs, 0.1g fat, 0.6g protein
2 Tbsp ranch dressing – 80 calories, 3g carbs, 7g fat, 1g protein
3 Tbsp ketchup – 60 calories, 15g carbs
** 350.1 calories, 20.3g carbs, 15.85g fat, 31.6g protein
** 305.05 calories, 17.65g carbs, 12.3g fat, 31.6g protein
Chicken Parmesan
4 oz chicken - 182 calories, 4g fat, 34g protein
1/2 cup penne - 180 calories, 1g fat, 27g carbs, 5g protein
1 cup marinera - 160 calories, 6g fat, 26g carbs, 4g protein
1/4 cup mozzarella - 80 calories, 6g fat, 1g carbs, 8g protein
** 602 calories, 19g fat, 54g carbs, 51g protein
** 301 calories, 9g fat, 27g carbs, 26g protein
Breakfast
2 lg. eggs – 180 calories, 2g carbs, 14g fat, 12g protein
1 cup egg whites – 100 calories, 20g protein
1Tbsp ICBINB Light – 40 calories, 4g fat
3 pcs cinnamon raisin ez. bread – 240 calories, 54g carbs, 9g protein
2 Tbsp. apple butter – 60 calories, 16g carbs
** 620 calories, 72g carbs, 18g fat, 41g protein
** 310 calories, 36g carbs, 9g fat, 20.5g protein
Banana
Medium size – 105 calories, 27g carbs,
Coffee
Carmel Machiatto 1 Tbsp – 35 calories, 6g carbs, 1.5g fat
Steel Cut Oats
1/4 cup dry - 150 calories, 2g fat, 27g carbs, 5g protein
Whey Protein
1 scoop – 120 calories, 3g carbs, 1g fat, 24g protein
BSN Protein
1 scoop – 200 calories, 15g carbs, 6g fat, 22g protein
Nitro Tech Protein
1 scoop – 160 calories, 4g carbs, 2g fat, 30g protein
DAILY AVERAGE:
Example of non-workout days
Breakfast: 620 calories, 72g carbs, 18g fat, 41g protein
1/2 Banana: 52 calories, 13g carbs
9 a.m.: Whey & BSN: 320 calories, 18g carbs, 7g fat, 46g protein
1/4 cup (uncooked) steel cut: 150 calories, 27g carbs, 2g fat, 5g protein
Lunch: 763 calories, 18g fat, 68g carbs, 75g protein
3 p.m.: 763 calories, 18g fat, 68g carbs, 75g protein
6 p.m. Non Workout Days: Whey/Nitro Tech 280 calories, 7g carbs, 3g fat, 54g protein
Dinner: 350.1 calories, 20.3g carbs, 16g fat, 31.6g protein
Total for non workout days: 3298 calories, 293g carbs, 82g fat, 328g protein
: 1649 calories, 146.5g carbs, 41g fat, 164g protein
Example of workout days
Breakfast: 620 calories, 72g carbs, 18g fat, 41g protein
1/2 Banana: 52 calories, 13g carbs
9 a.m.: Whey & BSN: 320 calories, 18g carbs, 7g fat, 46g protein
Lunch: 763 calories, 18g fat, 68g carbs, 75g protein
3 p.m.: 763 calories, 18g fat, 68g carbs, 75g protein
6 p.m. Workout Days: Whey/Nitro Tech 280 calories, 7g carbs, 3g fat, 54g protein
1 Banana: 105 calories, 27g carbs
Dinner: 602 calories, 19g fat, 54g carbs, 51g protein
Total for workout days: 3505 calories, 327g carbs, 83g fat, 342g protein
: 1752.5 calories, 163.5g carbs, 41.5g fat, 171g protein