bunkrd you
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- Jan 14, 2014
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Okay so i am new to this forum, but not to bodybuiding. I started when I was 14 after quiting wrestling. At the time i was at 121. Since then I have been on and off. I have went the past 13 months with a total of two weeks off and the remainder was five day splits. I utilize Max-ot lifting principles and from there build my routine. My split looks like this
Day 1-quads/hammies
Day 2-chest
day 3-back
day 4-shoulders/calves
day 5-bi's/tri's
I take one or two days off a week and just rotate them in where I need them. Typically I would say I take 6 days off a month, but recovery with sleep, diet, and supplementation are key. I will not walk into the gym to work a body group unless I am 100% good to go. I do this to further my belief that the max-ot principles work. Don't get me wrong every 4 months or so I will do two weeks of volume training (15-25 reps) but other than that it is all heavy lifts other than things like shoulder raises, calves, ect. I have found to go too heavy with these movements to be counter productive. Another side not is although I shoulder press heavy, most of my other shoulder workouts a tad higher in the rep range to promote overall shoulder health and more of a "stabilizing" muscle group. Enough about that.
Currently I am bulking and intaking around 250 grams of protein a day, with a moderate fat, moderate carb approach. Daily caloric intake is around 3500-4k. I eat three larger meals and three more balanced "snacks" throughout. I am 21 years old, 6'2, and a 185 pounds. Earlier this year I got up to 205 and then cut to a solid 170 but just hated how thin I had gotten. Will post multiple reference pictures to show progress natty. I would love to see this take me to the next level and potentially put on 15 pounds of dry mass.
Supplementation: I currently take a mass gainer and split the does one shake for breakfast and one for dinner to total an extra 1200 cals a day. Whey isolate post workout with some sort of simple sugar to boost insulin. I also take hemavol for preworkouts, along with an intraworkout of bcaa's. Lastly I take muscle pharms bullet proof and I am a huge advocate. I sleep very deep and feel I recover a lot faster. Mind you I typically dont supplement this much but when I wanted to a run a cycle I wanted to make sure to dot my i's and cross my t's.
For cycle support I chose AI's all in one, and will monitor blood pressure. With a product considered to be mild like this, I won't be doing any bloodwork unless I feel shutdown or any sort of adverse reaction. For post cycle I am able to get some toremifine citrate and will dose approx 120/80/60/20 and will have an additional bottle on standby in case I feel the need to extend that.
My only question is would you recommend using a natty test booster? I was looking into doing horny goat weed, tribulus, and zma along with the toremifine, but I also know that unless shutdown I should be okay with this. I would just like some thoughts and input.
far right is me currently non flexed. middle is around 175 three months ago and left is 195-200 in june.
Would really love to put some more mass on my hamstrings and quads as well. This is somewhat current.
Lastly I have found a good balanced physique in my eyes(and thats all that really matters anyways) and here it is, I was 175 here and would really like to have similar symmetry and be able to put on another 25 pounds or so, granted this was at my peak of cutting, I would like to reference.
Day 1-quads/hammies
Day 2-chest
day 3-back
day 4-shoulders/calves
day 5-bi's/tri's
I take one or two days off a week and just rotate them in where I need them. Typically I would say I take 6 days off a month, but recovery with sleep, diet, and supplementation are key. I will not walk into the gym to work a body group unless I am 100% good to go. I do this to further my belief that the max-ot principles work. Don't get me wrong every 4 months or so I will do two weeks of volume training (15-25 reps) but other than that it is all heavy lifts other than things like shoulder raises, calves, ect. I have found to go too heavy with these movements to be counter productive. Another side not is although I shoulder press heavy, most of my other shoulder workouts a tad higher in the rep range to promote overall shoulder health and more of a "stabilizing" muscle group. Enough about that.
Currently I am bulking and intaking around 250 grams of protein a day, with a moderate fat, moderate carb approach. Daily caloric intake is around 3500-4k. I eat three larger meals and three more balanced "snacks" throughout. I am 21 years old, 6'2, and a 185 pounds. Earlier this year I got up to 205 and then cut to a solid 170 but just hated how thin I had gotten. Will post multiple reference pictures to show progress natty. I would love to see this take me to the next level and potentially put on 15 pounds of dry mass.
Supplementation: I currently take a mass gainer and split the does one shake for breakfast and one for dinner to total an extra 1200 cals a day. Whey isolate post workout with some sort of simple sugar to boost insulin. I also take hemavol for preworkouts, along with an intraworkout of bcaa's. Lastly I take muscle pharms bullet proof and I am a huge advocate. I sleep very deep and feel I recover a lot faster. Mind you I typically dont supplement this much but when I wanted to a run a cycle I wanted to make sure to dot my i's and cross my t's.
For cycle support I chose AI's all in one, and will monitor blood pressure. With a product considered to be mild like this, I won't be doing any bloodwork unless I feel shutdown or any sort of adverse reaction. For post cycle I am able to get some toremifine citrate and will dose approx 120/80/60/20 and will have an additional bottle on standby in case I feel the need to extend that.
My only question is would you recommend using a natty test booster? I was looking into doing horny goat weed, tribulus, and zma along with the toremifine, but I also know that unless shutdown I should be okay with this. I would just like some thoughts and input.
far right is me currently non flexed. middle is around 175 three months ago and left is 195-200 in june.
Would really love to put some more mass on my hamstrings and quads as well. This is somewhat current.
Lastly I have found a good balanced physique in my eyes(and thats all that really matters anyways) and here it is, I was 175 here and would really like to have similar symmetry and be able to put on another 25 pounds or so, granted this was at my peak of cutting, I would like to reference.