just had my post-post workout meal 100+ g of carbs from rice

i ate my bro's bowl of rice as well.

my lats and tri's are ABSOLUTELY blasted, and dont think my forearms escaped
the cruel punishment


did 3 sets of pull ups for around 4-7 reps

then i did, closegrip pull ups for around 3-4 reps 2 sets

then i did lat pull downs for 150 lbs 5 reps 2 sets

afterwards was a barbell row for 165 lb 7 reps 3 sets.

close grip tricep pulldowns were done at 90 lbs 6 reps 2 sets

and then the overhead extensions 30 lbs 8 reps 3 sets

shrugs for 335 lbsx 10 reps 3 reps (behind the back)
285 lbs were used for the front same repititions

afterwards i did forearm curls 95 lbs 6 reps 3 sets

my lats were hit hard especially after realizing that it was one of the major muscle groups lagging behind.

good shit bro.
may i ask whats with the lower rep range? are you trying to go for more strength? when trying to bulk up i usually stick to the 8-12 range, plus i get a better pump that way. sometimes ill go down to like 6 reps on the last set if i dont lower the weight.
oh and about your farting. i just switched my diet up to a somewhat bulk. tapering my calories up so ill be at atleast 4,000 a day by next monday. and i guess my body isnt used to the huge increase in food, i been farting all day non stop. its crazy i was at the chiro today gettin adjusted and getting a massage by this milf and i had to hold it in it hurt so bad!
anyways, keep up the hard work!

HOLY SHIT, my appetite is kickin in full gear, 2 hours after i ate my post-post workout meal im hungry as FUCK.

Im sooo happy

OMG the skin of my thigh (side) is all raw from rubbing against each other, fucking hurts!!

finally bought 100 percent Casien from ON, im gonna go drink it now.

bro... bis are lookin killer.. ur totally lookin like a monster good work. yo is your number still the same? or did your brother jack his phone back?? hit me up... later

been lethargic as fuck these past few days and i realized it was because i was having too little carbs throughout the day, when i started taking in about 300-400 g of carbs a day i noticed my lethargy is completely gone.

i noticed i bulk better at a higher weight lower rep range as well, and then when i'm trying to refine the muscle i increase the reps... jus watch them joints! i'm sittin on a rotator cuff injury right now which is keepin me from flat benching much over 200lbs but i switched to incline and thats not botherin me

hmmm ive noticed a bit of improvement when i switched things up to 8-12 reps.

and this has only been one or two weeks, im going to give this a while and ocasionally switch up to 4-6 reps, my delts have been giving me the green light that 8-12 reps actually works better.

2 months of bulk and then a slight cut during the september period to prevent having too much bodyfat. as rich stated, we gotta look like bodybuilders not powerlifters.

although im weak as hell to be a powerlifter anyway.

im trying to lay out my goals as of now

short term -

bench 315lbs 1 rep max <-hopefully by the end of this year
deadlift 375 lbs 1 rep max<- hopefully by the end of this year
squat 375 lb 1 rep max
200 lbs at around 13-14 percent bodyfat
now this is also after my slight cut at the or near the end of the summer
i hope i can have more size on delts and lats to improve proportions and look like a beast

max ot worked extremely well for me however the delts and lats were quite understimulated due to the fact that not enough exercises were used for these muscle groups.

i will be focusing alot on these muscle groups in particular and also watching for asymmetry (its pretty much all over my body, asymmertical pecs, lats, legs)

long term- hopefully bench 355 1 rep max by the end of school year(hopefully better)
squat 400+
deadlift 400+

be around 200 lbs at 7 percent bodyfat.

at 5'7.5" im sure 200 lbs lean is going to look pretty darn nice, hopefully itll be by the end of senior year but if not, its only another motivation to eat better and
lift harder.


Eat to grow

your PM box is full

about to go hit the gym today, goddamn i woke up soo fucking late. i woke up at like 12

and only managed to get in 2 cups of oats, and i ran outta protein shakes so i gotta buy it or steal it

adding some things to my diet,

since jason was strongly advocating the use of real gains, im going to buy it (seeing how it has very little sugar i thought that was a good thing too)

i stayed up till 2 last night thinking about different ways i can fix my diet around the wrok schedule i had, i didnt wanna say i eat it because im busy with work.

eating 2-3 hours,and i made sure i get at least 25 g protein in each meal.

so this is what it came down to on regular days (no work)

4200 Calories
302 g fat<-about...... 2726 calories from fat
360 g Carbs<- about..... 1440 calories from protein
266 g protein<- about .......1034 calories from protein

yikes about the fat but im guessing most of it is coming from real gains addition to my diet.

im having 2 servings of it a day.

on work days im having
4180 Calories


oh and vegetables are definitely in there, mostly greens.

hmmm i was wondering if i did it correctly but i was estimating all the calories from my food,,,


hold on. i was also kinda skeptical about the fat intake.

hmmm

ill post a diet now

6:30 i wake up
6:35 2 cups oats and 1/2 serving real gains
9:00 1 cup rice w/ 1 can of tuna
12:00 real gains 1 serving
2:00 1 cup rice with sidedishes (veggies)
4:30 1/2 serving real gains
6:00 post workout shake (carbo power, isopure, dextrose)
7:00 half a chicken or turkey on a roll
9:00 1 cup rice with veggies
11:00 2 scoop casien

Actually, your diet looks relatively low in fat from what you posted and could probably use a boost of some good fats.