[Yous]

Update 3

I'll probably be doing updates every 3-4 days. But i'll answer all questions daily (usually within a few hours)

Yesterday I did a refeed (feel free to ask more about that). Pretty much I ended up playing 3+ hours of soccer the night before my last workout and I felt it effect my energy on a few of my lifts.

So yesterday was a refeed I went into a slight 350 calorie surplus. In today's workout I felt great. I should start keeping better track of my weigh in's but I believe I am about .5 pounds lighter and my lifts are going up. The way I train there should be increases in strength every 3-4 weeks.

Pics will be posted in the next update.

Tip: If you don't have me added on Skype you're missing out. Everyone so far that has added me is getting tons of free tips/advice/workout plans etc.. Lot's of friendships being made 🙂. Anyone is welcome to PM me their Skype and I will add you within a few minutes/hours

EDIT: I ended up taking pictures for another thread I posted so I might as well throw them up here also

6/17/2015 picture update:
Spoiler (Click to View)

[Yous]

Update 4

Diet & Nutrition Thoughts
I can't complain too much here if you've seen my recent posts i'm having a great time eating what I want and tracking it all out. But I ended up intentionally going into a surplus for 3 days. I ended up playing 3-4 hours of soccer 2 days in a row so I wanted to do a refeed to make sure I had proper energy going into my workouts. The surplus was only about 200-400 calories.

Trying something newish?
So I think I might go back to intermittent fasting. It has so much upside and I gave it a try about 3 months ago and really enjoyed it, I have no idea why I stopped. I'll be glad to make a thread about it if anyone asks.

Pretty much I just stop eating around 9 or 10PM and don't start eating until around 2:30-4PM. In between those hours I only have zero calories drinks and my multivitamins, and some gum.

This style of controlled fasting has so many benefits (please don't hesitate to ask) also when in the fasted state when you combine that with a bit of caffeine your focus goes through the roof, I get so much work done during those fasted hours it's insane. I'm also burning all kinds of fat 🤗 .

Another amazing benefit to this is you save all your calories for a 6-8 hour eating window which = big ass meals. You can eat an entire pizza for lunch and still have 1000+ calories to spare for dinner and snacks if you play it smart. Seriously I might eat an entire pizza to prove this haha.

Strength Gains
I need to just be patient. The way my workouts are designed I should be making ever so slight strength gains every 3-4 weeks. Not going to go into too much detail there but every workout 225 on the bench is ever so slowly feeling lighter. Once I can hit 6 reps two workouts in a row I then up the weight.

Pictures 6/19/2015:
(I was in a surplus this past 3 days so no fat loss I think haha)
Spoiler (Click to View)

[Yous]

Update 5:

I'll try to keep the updates shorter.

Not too much has changed. I've noticed some slight strength gains the past 7 days which is great. Bodyfat might have dropped a tad but I was intentionally eating at a slight 200-300 calorie surplus almost everyday this week due to playing a lot of soccer.

I'm now back at my daily 400-500 calorie deficit and will begin intermittent fasting tomorrow.

I should be down to the 7-8% bodyfat in 30-45 days I hope. I might be sitting at 9 or 10% right now.

Updated Picture Taken 6/21/2015
Spoiler (Click to View)



I'll take better pictures in my next update from multiple angles

[ItsATumor]

Never understood intermittent fasting, and it would not fit into my schedule. You're a bit more defined, but the noticeable visual results from this journey are probably not going to be showing at this stage.

[Yous]

Never understood intermittent fasting, and it would not fit into my schedule. You're a bit more defined, but the noticeable visual results from this journey are probably not going to be showing at this stage.

I might make a thread about it. So many benefits I tend to recommend it for more advanced people (not that it's hard or anything lol).

[tjessie]

Looking quite good, I can see there has been put some serious work into your body!

[‏Saint]

Do you take any supplements?

Also I'm the same as you, I like aesthetic bodybuilders like Jeff Seid a lot more than the roid monsters.

[Yous]

Do you take any supplements?

Also I'm the same as you, I like aesthetic bodybuilders like Jeff Seid a lot more than the roid monsters.

I follow Seid his proportions are good. I'd like to be slightly slightly smaller than that but able to lift heavier 😝

I currently don't take any special supplements. I do have whey protein at my house but I only really use it when I know I won't be reaching my protein goal for the day without it.

No preworkouts, I usually just have a black coffee or energy drink. I previously used something called Amino Energy it's just aminos and caffeine I might get that again because it's fairly cheap.

I also take fish oil and a multi vitamin. If anything those two are the only things i'd recommend to everyone.

[‏Saint]

I follow Seid his proportions are good. I'd like to be slightly slightly smaller than that but able to lift heavier 😝

I currently don't take any special supplements. I do have whey protein at my house but I only really use it when I know I won't be reaching my protein goal for the day without it.

No preworkouts, I usually just have a black coffee or energy drink. I previously used something called Amino Energy it's just aminos and caffeine I might get that again because it's fairly cheap.

I also take fish oil and a multi vitamin. If anything those two are the only things i'd recommend to everyone.

Yeah I take multi vits and fish oil too. What's the nutritional information on your protein? If you're watching your weight it's best to stick to low carb/diet whey.

[Yous]

Yeah I take multi vits and fish oil too. What's the nutritional information on your protein? If you're watching your weight it's best to stick to low carb/diet whey.

I use whey tech pro 24 by bodytech. But again i'll only use it once or twice per week

[Yous]

Update 6

I changed the course
So I am changing up the plan a bit for those of you who have been following the journey. My ultimate goal is still to maintain 7% bodyfat year round while having elite level lifts. At the moment (I am being fully honest and transparent with you guys) I don't feel my lifts are where I want them to be on top of that I really feel like I have a few muscle groups to add a bit of size to.

So I am going on a lean bulk (sort of). Pretty much I am going to be approaching this lean bulk in a way backed by science. Science has shown us that the most muscle a person can put on per month is 2 pounds. I am going to eat the exact amount to support those 2 pounds of muscle gain and nothing more. On top of that I will be intermittent fasting. This has been proven to be the best way to limit fat gain on a bulk. Might need to make a entire thread explaining this lol.

Now the term 'bulk' if you're like me makes you think big bulky etc.. But I only want to be doing this for a max of 2-3 months. The entire time I will be sure to never go over 10% bodyfat. The goal of this bulk is mainly to get a big more development in my chest, back, left calf (it's smaller than the right lol), and to mostly bring up my lifts. My biceps and triceps and shoulders have always been a strong point so I am using this 'bulk' to focus in on my weak points.

Where do I want my lifts and strength to be at?
These are the goals I've set for myself

315 bench for 3-5 reps (Current 225 for 4)
260-275 incline bench for 6 reps (Current 185 for 7)
120 pound weighted chin ups for 4-5 reps (Current 55 for 4)
185 pound barbell shoulder press for 4-5 reps (Current 135 for 2)
2 reps on each arm for one arm pull ups (Currently able to do 3-5 reps assisted with the other arm holding onto a dangling towel)
Ability to touch rim from a stand still position (no running start) (Have not tested yet)
100 pound pistol squat with a pause for 1-2 reps (Left side is much weaker than my right due to how I was born I currently am working to bring them even as of now I can do 60-70 pound pistol squats easily for 2 pause on my right, only able to do 50 on my left)

I feel these numbers will (in my opinion) put me at an elite level of strength, especially if I can do it at 7% bodyfat and weighing around 170-174.

Picture 6/23/2015
Spoiler (Click to View)

Edit (someone on another forum was demanding leg pics, here they are lol):
Spoiler (Click to View)

Picture taken last night I am pretty sure I am around 10-12%. I might want to slim down just a bit. I said during the 'bulk' I will not be going over 10% BF.

I now also have an instagram if you want to check it out i'd appreciate it
http://www.instagram.com/Memphis_Zee

I'm considering making a youtube channel cause these threads are becoming way to long to read haha, what do you guys think? Should I take the plunge?

[Yous]

Update 7

I'll keep the updates super short since I don't think people read them lol...

I've been doing IF this week and feel amazing. Strength has been going up i've been hitting more reps on my heavy sets which I am happy about. Been eating at a very slight 200-500 calories surplus daily.

My biggest focus is on adding a bit of muscle to the upper chest, building core control, ab definition, and increasing my lifts

Picture 6/25/2015
Spoiler (Click to View)

I've also been in a biochemestry course online which has really helped me develop so much of a better understanding of this stuff. All the way down to the molecular level of proteins, fats, lipids, carbs, metabolism all that good stuff just to name what we've done so far in unit one.

Them notes though....

[ZYZZ BRAHHH]

Why don't you max just curious I think it was answered on this thread can't seem to find it?

[Yous]

Why don't you max just curious I think it was answered on this thread can't seem to find it?

I probably should for my own personal knowledge. I'll try to go to the gym with my brother at some point in the next 2 weeks to do a max on bench.

But I am pretty confident I can assume a range based on my workouts.

[Yous]

Update 8


So... it turns out I am much stronger than I thought. I pretty much got a 315 bench today. My spotter touched the bar even though I thought I had it. I am hoping within 2 weeks i'll be confident enough to do it without a spotter. This is a huge achievement for me. Honestly I thought my max was only around 265-275, but I've spend the past 2-3 weeks relentlessly benching as 315 for reps is my main goal right now.

Been following my own Zeus Bulking Program for the past 2 weeks. I plan on doing so for about one more week. The main purpose was to put size on my chest and increase my lifts. I am very happy with the size of my arms as of now which is why I am making this 'bulk' super short and benching a lot.