Macro experiment for my first actual off season

[Partyrocking]

Been about a week at an adjusted macro range of aroound 125P, 300C, 50F ~2200 cals ... My weight dropped a few pounds. Nothing major, I'm not necessarily trying to lose, but it's back into the range I'm comfortable at. Good thing is, I feel really good right now.

When I started this whole weight lifting journey, I worked out at home. After my first year competing I got a job at a tiny gym and that helped me grow a good deal. One of my clients from that gym bought me a membership to a different gym - and that gym hired me immediately. So I had access to way more equipment. BUt through that all, I've always worked out alone, written my own programs, etc.

Recently I met a guy at the gym who talked to me for a bit, then invited me to work out with him a bit. He's an old school iron kinda guy with like 25 years in the game. The workouts destroyed me and I keep on hitting PRs - I've never had a spotter/workout partner/workout encouragement before. Anyway, he now offered to actually coach me a bit and do some programming for me because of the potential he sees. Guess we start today! I'm pretty excited to see what kind of growth I see from this!!

Sweet news!

[ProYeo]

Well, feeling really good lately at my new levels. Lots of good energy, so I like that. A lot of people around me are commenting on my gains... obviously, we won't know the truth until the next time I cut, whenever that is!

[LunaLifts]

Goddamn! Looking good, Yeo!

[ProYeo]

Goddamn! Looking good, Yeo!

Thanks! Clothes are getting complicated...

[anandagirl]

Thanks! Clothes are getting complicated...

I can imagine!

[nikky78]

Great post, OP. Thats so cool about the coach...nice! You look great...love the shoulders!

[ProYeo]

And this is why I don't have a journal... I can't even remember to post in a thread I promised to post in!

Anyway, PL meet number 2 is in less than 2 weeks, then I adjust my workout style back to my bodybuilding type workouts and begin to make plans with my coaches on when I will start my cut. My next physique comp. will be in October.

I imagine it'll be a crazy new experience, my body weight is higher than ever and my food intake is as well! There better be some muscle in there!

Numbers fluctuate a fair bit... it's hard to eat all this darned food!

Calories now are usually up at 3000 or so.

Protein I shoot for around 190, but sometimes fall short as I don't feel like finishing my meals at the end of the day. Carbs are up around 400 now (458 yesterday, whoa!). Fat still around 60.

[anandagirl]

And this is why I don't have a journal... I can't even remember to post in a thread I promised to post in!

Anyway, PL meet number 2 is in less than 2 weeks, then I adjust my workout style back to my bodybuilding type workouts and begin to make plans with my coaches on when I will start my cut. My next physique comp. will be in October.

I imagine it'll be a crazy new experience, my body weight is higher than ever and my food intake is as well! There better be some muscle in there!

Numbers fluctuate a fair bit... it's hard to eat all this darned food!

Calories now are usually up at 3000 or so.

Protein I shoot for around 190, but sometimes fall short as I don't feel like finishing my meals at the end of the day. Carbs are up around 400 now (458 yesterday, whoa!). Fat still around 60.

Awesome! Good luck with your meet, and with your cut!

[ProYeo]

OK, I think I found my top end! I've been holding at as close to 4000 calories as I can get now, with carbs around 500. It's not exactly consistent... but close. It's extremely hard to eat that much! But I had set myself a goal weight to bump up to and I got there. So now, I will hover around this point for a couple weeks and see what my weight does. If it holds, I hold. If it goes up, I'll reduce slowly until I find my stable point.

Then I just enjoy that while it lasts. The cut is right around the corner....

[tina722]

Huge congrats! That is a lot of food to be eating consistently. I would love to hear a typical day??

[ProYeo]

Huge congrats! That is a lot of food to be eating consistently. I would love to hear a typical day??

I'll attach screen shots of a day. I wouldn't say any day is typical, I bounce around for variety. Heck... I'd like to see examples of what others are doing!!

[tina722]

I'll attach screen shots of a day. I wouldn't say any day is typical, I bounce around for variety. Heck... I'd like to see examples of what others are doing!!

Wow, I'm even more impressed now. Increased my motivation to commit to more food. I take the easy way out to get more calories in : mass gainer and oil/butter.

[Amanda76]

Holy crap, you're looking awesome, ProYeo!

Ha ha ha!!!

I was pinged on my website about a quote... looks like someone decided to steal my OP here and translate it into bizarre, broken English on their site...

customizedfatlosskyleleonreviews.com/?p=11288

By the looks of that site, it seems someone just grabs posts from here, muddies up the wording and reuses. That's hilarious... bet some of you all have content over there!

"Muddies up the wording" is an understatement. WTF did I just try to read? The only reason I know is I read your post! LOL

*Edit* Look at the entries for "BMR and TDEE" and "Advice on amiable damage please!" It's just the forum rules. What is this? LOL

[ProYeo]

OK, I think I found my top end! I've been holding at as close to 4000 calories as I can get now, with carbs around 500.

K... definitely top end. Weight has crept up slowly still. Not too fast, but I probably wouldn't hold here for too long. I just hired my coaches for the next prep, so I think I'll chat them up and see what I want to do. I want to determine if I should ride this out until prep actually starts, or dial it back a bit to find my even point.

[WeeRocket]

I am so IN! Subbed!

I am in love with your macros, girl! I'm hoping to build back up to 500g carbs myself post comp.

Serious gains you've made too, respect!!

[ProYeo]

I am so IN! Subbed!

I am in love with your macros, girl! I'm hoping to build back up to 500g carbs myself post comp.

Serious gains you've made too, respect!!

Thank you!!

[ProYeo]

Ha Ha!! My program with my coaches starts up May 1st. Nice long prep.

My cut starts at 400c/225p/75f with high days at 480c

I know it's just the start, but I find it hilarious that this is cut macros!!

Although limiting my sugars down to 80/100ish max is really going to cramp my newfound ice cream lifestyle!

[anandagirl]

Ha Ha!! My program with my coaches starts up May 1st. Nice long prep.

My cut starts at 400c/225p/75f with high days at 480c

I know it's just the start, but I find it hilarious that this is cut macros!!

Although limiting my sugars down to 80/100ish max is really going to cramp my newfound ice cream lifestyle!

I love these are your cut macros! Doing it RIGHT!!!

[ProYeo]

See, this is why I can't have nice journals! Internet stuff is hard to remember.

Anyway, the bulk worked. My show is on Saturday so I'm all up in peak week. I'm below 10% bf now (according to induction scale I don't trust much, bodpod that's better, and eyeballs that agree) so I'm at about the same bf level as I was exactly 2 years ago when I last competed.

I hit right about 10 lbs. of lean mass increase. I'll take it! 5'2" and I'll hit stage somewhere just under 120.

109 -> 141 -> 119

[LunaLifts]

In for those photos! You look phenomenal!

[anandagirl]

Yeah! Bulking done RIGHT!!!

[Glopop11]

Bouncing out of lurking status because you look THAT amazing and I just had to say it!

[ProYeo]

Thanks ladies!!! Chilling in the room, check-in is in 2 hours, tanning, etc. Between my IG: ankhjii_pro_yeo and my husband's: revvoodoo ... there'll be a decent amount of pics over the next 24 hours. Otherwise, see y'all in a few days with pics and results!! Thanks again, I appreciate all the support I get!!!

[anandagirl]

Just followed you both - good luck!!!

[anonymous]

So glad I follow you on IG - have been watching your training and progress, and i have to say you look incredible. That hard work you have been putting in really shows! Can't wait to see the pics - best of luck to you!!

[ProYeo]

Back to the real world, always so hard to get back into the swing of things after a whirlwind trip like this was!

I won!! I was on cloud 9 when I took my class. I couldn't even believe it when I took overall. Wow, what a feeling. What a day. I didn't even go on stage for finals until midnight. From the time I woke up until I got back it was almost a 24 hour day. It was so incredibly hard to time meals for such a long day, but I did it!!

I'll be adding photos on here for the next while, lol. I put up a bunch of stuff on IG, so you already saw those.

Thanks for the support everyone, it means the world to me!! I love seeing familiar names and faces from here pop up over there.

Now, we back out of prep for a bit and then dive right back in - The Arnold is next up!!!

[LunaLifts]

I won!! I was on cloud 9 when I took my class. I couldn't even believe it when I took overall. Wow, what a feeling.

Saw your photos on the other thread (haven't gotten around to IG yet), you looked amazing. Your win was well deserved, congrats!!

[ProYeo]

Saw your photos on the other thread (haven't gotten around to IG yet), you looked amazing. Your win was well deserved, congrats!!

Thank you!!

[anandagirl]

Woop woop! You look great! Great job all around, bulking, cutting, you're a bad ass!!!!

[ProYeo]

Woop woop! You look great! Great job all around, bulking, cutting, you're a bad ass!!!!

Thank you so much! It's been quite an experience!!