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Sir nigus Classic to open

I use a mathematical equation to figure out my nutritional landscape


I take my weight (210 ) x17= 3,570 then I plug in a 1k surplus = 4, 570 cals

So I figure I should get in 4,570 to gain 1-2 lbs a week
 
and so I follow that equation for my macros of
Course I knlw
What consist of proteins fats carbs
 
As for my workout routine I follow Dorian Yates hit method with Layne nortons power hypertrophy adaptive training methods
 
Upon awakening at 10 am

2 scoops hydro whey
16 oz of walnut milk
2 bananas
1/2 cup strawberries


Breakfast
3-5 scrambled eggs
6 slices of bacon
Green tea



3 hrs later

Lunch / pre workout meal

Any type of meat
Sweet potato or rice or
Pasta
Tea


Some sort of fruit prior to workout with a protein shake

Pre
Workout


Post workout
Shake with specialized carbs
Bananas


Post workout meal

Meat
Rice
Tea or green tea



Dinner
Meat
Sweet potato
Salad with avocado
Tea
 
As for a sample workout ill
Provide my day 1 workout which is chest and arms


Chest

Heavy power workout
Heavy press of choice

5-8 sets of. 5-1 rep
1-2 sets of 15-25 reps


Incline press
2-4 sets of 6-10


cable press
2-3 sets of 10-15

Decline press
2-3 sets of 10-15


Machine flys
1-2 sets of. 15-25

Machine curls heavy 5-8 x15-6

Machine dips heavy. 5-8 x. 15- 6
 
I would just optimize everything you can (training, diet, rest, well thought out AAS plan) and see where the cards fall, ya know? If your body responds and wants to be 210 on stage great … if it stays closer to your current stage weight than eh that’s life. You could absolutely get bigger and freakier but more so a matter of “is it worth it?” We’re getting up there in age not as wise to push the supps at this point. A safe well designed plan and see where you end up. Don’t try to force anything IMO
 
I would just optimize everything you can (training, diet, rest, well thought out AAS plan) and see where the cards fall, ya know? If your body responds and wants to be 210 on stage great … if it stays closer to your current stage weight than eh that’s life. You could absolutely get bigger and freakier but more so a matter of “is it worth it?” We’re getting up there in age not as wise to push the supps at this point. A safe well designed plan and see where you end up. Don’t try to force anything IMO
Yes I agree
 
I use a mathematical equation to figure out my nutritional landscape


I take my weight (210 ) x17= 3,570 then I plug in a 1k surplus = 4, 570 cals

So I figure I should get in 4,570 to gain 1-2 lbs a week
Why shoot for so much weight a week? You’ll just add excess fat

Also I wouldn’t use some formula, have a set diet and adjust based on the body weight and where it’s moving.

Are you weighing your food? What are your macros?
 
Man, sometimes I think the invention of the smart phone and the democratization of the internet was just a terrible idea. When it had the barrier of entry of being able to competently operate a PC, people on the internet overall were just a lot smarter on average. Nowadays... well...
 
Yea dude 1-2 lbs a week is not a realistic goal. I think you should hire a couch if you can, just posting that you think your going to gain 1 or 2 pounds a week says you need some help.
I use a mathematical equation to figure out my nutritional landscape


I take my weight (210 ) x17= 3,570 then I plug in a 1k surplus = 4, 570 cals

So I figure I should get in 4,570 to gain 1-2 lbs a week
 
You're 41 and you've been competing for 10 years
Just my opinion but now is not the time to juice hard and try to add a lot of muscle unless you want to run into health issues
If you love bodybuilding, just train and eat healthy
 
As for a sample workout ill
Provide my day 1 workout which is chest and arms


Chest

Heavy power workout
Heavy press of choice

5-8 sets of. 5-1 rep
1-2 sets of 15-25 reps


Incline press
2-4 sets of 6-10


cable press
2-3 sets of 10-15

Decline press
2-3 sets of 10-15


Machine flys
1-2 sets of. 15-25

Machine curls heavy 5-8 x15-6

Machine dips heavy. 5-8 x. 15- 6
I would eliminate the 5 to 1 reps. I would stay on the 12 to 20 reps range.
 

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