Results 1 to 15 of 3551
-
07-14-2012, 06:36 PM #1
Data's Hunt for Constant Progression
Its time to make the transition from prepping to adding some muscle now. All of you know me for the most part so I will keep this simple and to the point. After Team Universe I decided its time to start thinking about making my way up to middleweight. I had a hard time making welter again and I doubt my condition will be much better at my next show. As of this morning I was 167.0. The morning of weigh ins I was at about 163 and weighed in at 165 on the dot after a few tries that evening.
During this offseason I am going to put some extra focus on my upper body as a whole, especially my arms. They are really long for my height and need to fill out. Here is where I am currently at diet wise.
Training Days: 255/200/100
Non Training: 255/160/105
I also still have a refeed in my diet at this time. I plan to refeed twice per week around my weak muscle groups. Macros for refeeds are 230/355/40.
I am still following Mountain Dog training but I not currently being guided by John himself. I plan to continue with hime once my wallet heals. I have totally re designed my training split to put emphasis on a few areas. I will also be slowly ramping up my volume and intensity as I go then phasing back out just as I did with John. Here is the split I have come up with so far. If you guys have any suggestions on it let me know.
Monday: Chest,Shoulders
Tuesday: Back, LowVolume Arms
Wednesday: Off(Calves, Abs)
Thursday:Quads, Hams
Friday:Low Volume Shoulders, Arms, Calves
Saturday:Off (Abs)
Sunday:Off, (Calves)
With my current schedule I may also do alot of split session on training days. I also snapped a few pics today around noon so give me a starting point for this offseason.
7-14-12 MM.jpg7-14-12 SC.jpg7-14-12.jpg
A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
-
07-14-2012, 06:46 PM #2
Also here is my current supplement intake.
Glutamine (15g daily)
Creatine Mono (5g daily)
Fish Oil
Ruthless 3D Multi
NTBM's Need2Slin
Natty Nutrition's Slin Trol
Forged Joint Support
Chaind Out (only on training days)
Vitamin D3 (5000iu daily)
Vitamin C (3g daily)
I am also using a couple adaption herbs right now as well to heal up my adrenals a bit.A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
-
07-14-2012, 07:44 PM #3
-
07-14-2012, 08:34 PM #4
- Join Date
- Feb 2012
- Location
- San Diego
- Posts
- 3,362
- Rep Power
- 2147744
You know we all are gonna watch this one!
-
07-14-2012, 08:36 PM #5
I'll be following along brother!!
-
07-14-2012, 09:04 PM #6
Me too... Hope to see some big gains off this rebound...good luck
-
07-14-2012, 09:19 PM #7A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
-
07-14-2012, 10:32 PM #8
I'll be following Project Middleweight!
-
07-15-2012, 12:26 AM #9
In on this. Great start to the off season on holding some solid condition!
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
-
07-15-2012, 07:07 AM #10
Glad to have you buddy!!
Ya I held pretty much the same condition except for my abs. I swear they spilled over intantly after the show. I woke up sunday morning and they were gone lol They actually look better now after a week of getting the water off.A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
-
07-15-2012, 12:20 PM #11
Prob as a result of everything balancing back out-water intake and all
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
-
07-15-2012, 12:44 PM #12
Watching you the whole way Austin........let nothing get in your way!
KeithI ain't talking no trash....I ain't making no predictions...I'm just showing up.
-
07-15-2012, 01:14 PM #13
I just thought you let yourself go... I was wondering how you could let yourself get that fat... Did you go all out and eat (1) banana after the show ? ... lol
I'm sure your going to hope crazy condition thru the off-season, what's your cardio going to look like if any ?
Last
-
07-15-2012, 04:27 PM #14
Very nice macros to start, how much are those bumped from the end of contest prep?
Don't even look like the extra weight did anything to your conditioning. You have a very low BF set point now so for you to grow you will continue to grow lean. If you repeat the rebound you did last go around you will be 100% Freak status2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
-
07-15-2012, 05:01 PM #15
Ya mostly water for sure. I did spill some in my abs. They are softer but everything else is pretty much the same.
Thanks Keith!
lol my cardio is at 20min every morning right now. I would imagine it will stay that way unless for some reason J feels I need to take it out.
Jason only added to my fats. Carbs did not change. They were increased the last couple weeks into the show so they have already moved up. Fats were bumps 25 grams per day.A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
Bookmarks