What 230lbs. At 6% Looks Like According To Dexa

maxmusle1 · Jun 30, 2021

danieltx said:
Want to give an update on where I am almost 8 weeks later. Here's a morning shot and gym shot from yesterday. Was 245.4lbs this morning and 250.6lbs last night before bed.

After my Dexa I bottomed out around 220lbs. so I'm up about 30lbs. over 6 weeks, much of it coming in the last 2. It took more calories than ever to get the rebound going this year.

Here's what my weekday diet looks like:

Meal 1:

3 whole eggs

3 servings egg whites

5oz. bison top sirloin

3oz. chicken breast

2 servings Omegalyze

MACROS - 591 calories / 79.5g protein / 0g carbs / 25.2g fat

Meal 2:

4oz. skirt steak

6oz. 98% ground beef

0.75 scoop True Nutrition custom protein mix

1/2 bag Uncle Ben's rice roasted chicken flavor

3oz. pineapple

Juice Plus orchard / vineyard / garden blends

MACROS - 665 calories / 74.5g protein / 51.7g carbs / 14g fat

Meal 3 - intraworkout:

1.5 scoops Karbolyn

5 scoops Purple Wraath EAAs

10g creatine

MACROS - 300 calories / 0g protein / 75g carbs / 0 g fat

Meal 4 - immediately postworkout:

1 scoop Optimum Nutrition Pro Gainer

1 scoop Optimum Nutrition Hydro Whey

MACROS - 790 calories / 90g protein / 88g carbs / 10g fat

Meal 5:

2 scoops Rice N Grinds

1 serving grocery store brand low fat frozen yogurt

1.5 scoops Optimum Nutrition Hydro Whey

1.5 scoops True Nutrition custom protein mix

MACROS - 844 calories / 84g protein / 107.2g carbs / 4.7g fat

Meal 6:

This meal varies - sometimes I do rice and meat, sometimes I do a protein shake, but I always have some dessert items - last night I took it easy with:

0.75 scoop Optimum Nutrition Hydro Whey

2 scoops True Nutrition custom protein mix

2 Eggo homestyle waffles

1/2 Lenny & Larry's chocolate peantut butter cookie

1 grocery store bakery double chocolate muffin

1 Quest bar

1 serving almond butter

MACROS - 1,089+ calories / 95.5g protein / 57.5+ g carbs / 36+ g fat

DAILY TOTAL - 4,300+ calories / ~420 g protein / 382+ g carbs / 90+ g fat

Above is for a training day. In the last 1-2 weeks I've had days in the 5,000s and 2-3 over 6,000. I adjust calories up and down based on how I'm gaining and how I look.

Rest days are 1,000+ calories lower just by cutting out the intraworkout and postworkout shakes. Sometimes I cut down to 3 meals, sometimes I do no carbs, just depends on how I'm gaining and how I look.

I still eat whatever I want on the weekends, just more of it.

For training, I've pulled biceps and triceps from my push and pull days to give them their own day, so now doing push / pull / arms / legs. It breaks down as:

Push A - upper chest / front delts / medial delts

Pull A - back thickness / traps

Arms

Legs - glutes / hamstrings / abductors / adductors

Push B - mid chest / medial delts

Pull B - back width / rear delts / traps

Arms

Legs - abductors / adductors / quads

Currently doing 3 on / 1 off and training is getting more brutal - as it should be - every workout. Added in 2 of my favorite bulking compounds a few days ago and my weight and strength are exploding right now.

Goal is to hit 275lbs. by early August then on to 300lbs. Might pull down for a bit to reset to a degree then push again. I'm open to whatever approach I have to take and however long I need to get there.