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Yea I lift solo as well. One thing I have been doing to be safer on compound lifts is to use the squat rack more.

You can do bench, BB shoulder Press, and a lot of other heavy lifts in it and the...

Do you have a specific bodyfat% you want to hit before you start your bulk?

Thanks I was reading "Better than Steroids" by Warren Wiley and he talked about the getting up every 2 even in your sleep stuff as well. He also was the one advocating a 36 hour supercompensation.
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It wasn't the most organized thing in the world. I kind of winged it. I basically did what I normally do in the gym for each excercise for 3 sets each and the 3 circuits

The first exercise I do...

I went through my first load period this weekend. It felt good to get some needed carbs in.

I'm normally at caloric intake of 2100-2200 as I'm cutting. I ate around 2400-2600 cals on my load day....

Hold up, you ate donuts :(. Man I was craving some krispy creme donuts but I read your macros and I thought it had too much fat. I ate fruit loops instead ha ha(Other than it may have fructose its...

Good stuff bra. Did regular workout Friday and Depletion this morning.

I will follow your guide next week.

On carb re-feed do you stay at same caloric values as your weekday?

Also I read...

Tomarrow I'm doing my depletion workout. I heard this is a full body to failure workout. Is this true. What rep scheme should I do?

I plan on doing legs early in the weak to take advantage of my...

Thanks that's what I will do

What are the time periods on you intervals.

I'm just learning about interval training and in a a book I'm reading they framed like 30:60, 60:60, 30:45

like 30 sec running and 60 seconds slow...

I got question. Since my first week was a fail. I cheated and carbed on the Sunday of first week. The next week I didn't "cheat" but my macros were not together. I did't eat carb meals. This week...

Just a look at what my meals look like prepared the day before. I don't know if others have issues with organization but I did.

I now cook enough food for one week. Put that food in large...

/\ this

I think you need your base chicken, beef, eggs, fish, and turkey. I feel these are kinda of the core of your meals. Everything builds around these.


Then about three or four secondary...

Just an update.

Since i got my meals and macros down I found something interesting. Im more hungry. Im a little confused by this.

Reason could be

Im actually counting calories again and im...

I think i might try that sludge meal

ha ha one glad I can help.

Soon I will have the physique to truly motivate others.

I can' t post links yet but the image in the attachment is a pretty rough draft of what I will eat today and pretty much everyday while on the diet.

I will probably switch some things after a...

Thanks for keeping a detailed list and including the shopping list. Its helping me get my plan together.

Thanks

Quoted from another thread

Right I thought this as well. Can you explain the purpose of the carb up and super-compensation then? I kinda of lost.