2 days

[phatkid77]

thanks guys....... i do believe cutting water thursday nite screwed me as i was warned......but i went with my trainer, we will NOT however be doing that again........

any suggestions on how to stay 215-220 around 12%bf?????

will 40/40/20 diet be good, i want to gain 5-10lbs muscle with LITTLE fat..........

 

[hardasschic]

Phatkid,
You look great in your pics bro. I would up the protein for the next couple of years, say 50/30/20. Don't go nuts with the high fat, high calorie foods. Eat clean and often, and remember that every day is a chance to gain muscle so don't slack on your diet. How many calories are you going to shoot for? These first weeks off the diet are crucial, your body is rebounding so really try and pack on the muscle while your body is willing to take it. Feed those hard-earned pecs, bro and they'll grow.
HC

 

[phatkid77]

i was thinking of taking in around 3300 cals a day, don't want to gain fat... i was also thinking of 40/40/20....but 50/30/20 looks good...

right now i cannot stop eating, cannot get ful.... up 25 lbs already.....water

 

[hardasschic]

I doubt that you'll gain much weight eating 3300kcal/day. I would try and bump it up to 4000. 3300 is just above your maintenance needs and you want to get HUGE, so you must chow down, bro. Don't worry too much about the water, just don't consume buckets of lard right now and your body will probably do good things with what you're giving it.
HC

 

[phatkid77]

cool thanks

not too worried about water, just miss the abs

like i said, i REALLY want to LIMIT fat....... i don't mind if it takes the whole year to gain 7-10lbs of muscle

 

[VA MadDog]

Diet cycle

One approach that works for many is to cycle your diet plan with x weeks at more calories followed by x weeks with near maintenance level or just below. So for example you would eat at a level that might be 500-1000 calories/day above your base line for 4-8 weeks, then drop down to baseline or 500 below for 2-3 weeks, then back up again. This method seems to work well for making gains while keeping body fat levels from getting too high. Of course what, when and how you eat is very important not just calorie levels.

 

[phatkid77]

wow blast from the past...forgot i belonged here...

looking for advice... that show marked the last day i worked out pretty much..so i had a 4 yr hiatus... got my fat ass back up to 260lbs of depressed blob... now clearly i dont have even good genetics, i even forgot what my cycle was like..i knew it was big..but man...it must of been fake...lol just goes to show ou i could do 2grams a week and still look like crap...to the point...

ive been back at the gym now for 9 months...i am down to say 217lbs...

i just started HRT as i have the levels of a 90-100yr old man....KNEW MY GENETICS SUCKED......theve been low for atleast the last 3 yrs...maybe when i started lifting .....who knows...

anway....looking for recommendations... i'd like to be around 220-230lbs in the condition i was 2days or even 2 weeks out....

is it possible to maintain that without doing double sessions of cardio a day?
i have been doing Doggcrapp training....but wondering if i should up the volume to even 3sets per bodypart??

i dont want to get freaky big, i still play hockey.ball,golf, MMA, and run at a 5km/hr pace.... basically i want to remain athletic....

looking at my bunk pics....do i have ANY hope??

here i am currently.....hoping the HRT gets rid of abdominal fat
thnaks guys

 

[phatkid77]

oh , thats what i wanted to know... running all i ran

wk 18-10 800mg of enanthate
wk 18-12 A-50's (100mg/day for 1st week, then 75, then 50 )
wk 13-1 400mg equipoise
wk 10-1 700mg prop, dropping dose for the last 4 wks
wk 12-6 75mg fina EOD
wk 10-1 ~300mg/ winny/wk
and 300 mg/wk masteron

and starting at 260lbs..... how come i looked like crap..mind u i looked better nite b4....but i loook like i only worked out for 2 yrs???

id like to do another show...with no gear.....maybe,,MAYBE...bump up enanthate to 5-600wk for 8 weeks?

id like to weigh 190-195lbs, but with abs!!

frig

 

[thebrick]

Wow! You did an incredible job. Where you started, you look like another person!

 

[phatkid77]

thanks, and i want to get there again....

 

[luckyone]

You did it once, you can do it again!! Go for it.

your brother in Christ,

Lucky

 

[JETHRO TULL]

IT'S A TOUGH THING TO LEARN ALL THE INFORMATION THAT GOES INTO A COMPETITION.

THAT WAS GOOD FOR YOUR FIRST TIME. I LIKED YOUR PLAN OF JUST PUTTING ON LEAN MEAT FOR THE NEXT ONE AND NOT BLINDLY BULKING. HELL, YOU WORKED TO HARD TO LOSE ALL THAT WEIGHT TO LET IT GET OUT OF HAND, RIGHT?!

GOOD JOB. NOW GET BACK AFTER IT!!