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  1. #1
    OLYMPIAN data4's Avatar
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    Default 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

    T
    uesday: Back, LowVolume Arms

    Wednesday: Off(Calves, Abs)

    Thursday:Quads, Hams

    F
    riday: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
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  2. #2
    OLYMPIAN data4's Avatar
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    Default

    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]

  3. #3
    OLYMPIAN Jordan Coburn's Avatar
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    I'll be following, Sir!

  4. #4
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    You know we all are gonna watch this one!

  5. #5
    OLYMPIAN Steve56's Avatar
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    I'll be following along brother!!

  6. #6
    The Engineer: GAT Lead Rep lastson's Avatar
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    Me too... Hope to see some big gains off this rebound...good luck

  7. #7
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by Cobe16 View Post
    I'll be following, Sir!
    Quote Originally Posted by lksurf2 View Post
    You know we all are gonna watch this one!
    Quote Originally Posted by Steve56 View Post
    I'll be following along brother!!
    Quote Originally Posted by lastson View Post
    Me too... Hope to see some big gains off this rebound...good luck
    Glad to have you guys following. I appreciate the support as always!!
    A Passionate and Dynamic Approach to Physique Enhancement
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  8. #8
    RX MEMBER aznaro8's Avatar
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    I'll be following Project Middleweight!

  9. #9
    Moderator Hoss06's Avatar
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    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

  10. #10
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by aznaro8 View Post
    I'll be following Project Middleweight!
    Glad to have you buddy!!

    Quote Originally Posted by Hoss06 View Post
    In on this. Great start to the off season on holding some solid condition!
    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
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  11. #11
    Moderator Hoss06's Avatar
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    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

  12. #12
    OLYMPIAN masterschamp's Avatar
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    Watching you the whole way Austin........let nothing get in your way!

    Keith
    I ain't talking no trash....I ain't making no predictions...I'm just showing up.

  13. #13
    The Engineer: GAT Lead Rep lastson's Avatar
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    Quote Originally Posted by data4 View Post
    Glad to have you buddy!!



    Ya I held pretty much the same condition except for my abs. I swear they spilled over instantly 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.
    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

  14. #14
    OLYMPIAN The Solution's Avatar
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    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 status
    2013 & 2014 RX Member of the Year
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  15. #15
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by Hoss06 View Post
    Prob as a result of everything balancing back out-water intake and all
    Ya mostly water for sure. I did spill some in my abs. They are softer but everything else is pretty much the same.

    Quote Originally Posted by masterschamp View Post
    Watching you the whole way Austin........let nothing get in your way!

    Keith
    Thanks Keith!

    Quote Originally Posted by lastson View Post
    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
    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.

    Quote Originally Posted by The Solution View Post
    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 status
    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
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