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Yesterday was a bit of a write off, helped a friend move and then went out after, had some beers and bad food. Not a crazy volume of food but I for sure didn't hit protein macros and dunno about...

208 lbs this morn

I dropped cals to 2300, I'm a little impatient and I don't think its too fast really.

Yesterdays workout: I went in my personal 'dead zone' after work at around 5pm. I seem...

208.8 lbs this morn

Cardio today, played some hockey (2 hrs but actually on the ice for way less)

Doing well with logging and weighing almost everything.
My macros right now are as follows:...

Shoulders:

OHP: 115x5, x5

Hang clean: 115x6, x3

DB lateral raise: 15x15, x4

Arnold press: 30x10, 35x8, 35x8, 35x8

Weighed in at 208.2 lbs today

Tried a different pre workout, the curse, found I had pretty good energy levels without being jittery. Important since I couldn't stay asleep longer than 6 hours...

Weighed in at 209.1 again this morning, think ive lost the glycogen and water weight that begins a cut

Chest and Tris:

Bench:
155x10, 165x8, 175x6, 185x5

Incline DB bench:
55x11, 60x8, 65x7

Damn dude, good job. How often do you fit in alcohol to your diet, random q I know

Was under by 250 cals yesterday; switched over to nights and worked a 12 hour overnight shift until 7am. Too tired to eat when I got home. Todays another 12 hour overnight, doubt ill work out today...

Weighed in at 209.2 lbs this morning

Deload - Back and biceps

Pullups - x5, x5, assisted 60lbs x10, x10, x10
Deadlifts - 185x5 3 sets
Light BB curls - x 10, 4 sets
Light hammer curls x 10, 4...

Deload period starts:
Todays workout:
Shoulders

OHP: 95 x 5, 5 sets
Dips: bw x 8, 3 sets
Arnold press: 20x10, 3 sets
Upright rows: 50 x 10, Superset: Side laterals, 10x10 (3 sets)
Side...

Start of cut = 213 lbs

Profile pic is current (last week)
(I will probably drop about 6-7 lbs of glycogen and water weight in the first week)
Estimated 15% body fat (pics + fitbit bioimpedence...

Tl;Dr crazy guy gets jacked through the power of satan

Thanks guys will rep.

I was on a PPL program, switching to a 5/3/1. In this I'll have a dedicated shoulder day and I think I'll throw some shoulder volume on bench day too.

I already do...

bump for more opinions

Hey, I've read that long periods of weight loss can mess with your hormones, that could be a reason why your test is low?

But yeah I vote for a bulk I bet you'll get a huge rebound effect coming...

How long have you been training?

10 lbs is alot however you just started lifting so alot of it could be water weight and glycogen from not being depleted.

From here on in limit it to 3-5 lbs a month, should be good for a beginner...

Dude you're a monster. I haven't competed, so best of luck in the cut.
Pretty balanced physique IMO maybe a lack of big abs though.

Looks like you've gained some mass for sure, what are your #s on the big lifts?

As for advice I'd say cut a bit, it looks like you're in the 18-20% bf range so I'd cut maybe 5-10 kilos and then...

I think you're right; i have a combination of small shoulders at the start plus huge collarbones.
I do lots of lateral raises in the 8-10 rep range but am thinking i need to incorporate them into...