...INTENSITY...INSANITY...WATCH ME GROOW!!! - NaturalPursuit's Offseason Journey

[NaturalPursuit]

Nice lifts brotha! Killin it!

Thanks man! Trying to keep up with your crazy progress!!!!

Aint nothing but hard work and results Alex. Keep it up buddy!

Thanks Bob! Really enjoying seeing results from pushing so hard day in and day out...not only in terms of size and strength but my grades at my University are 3.9+ GPA, my family and outside relationships have grown and flourished, and Im just enjoying it all man! Its people like you with the constant support that makes me wanna push even harder! Much appreciated as always!!!

Great lifting Alex! You kept really tight form on those squats and the deads are looking pretty easy for you. Looking like a 'beast' and still plenty of definition at 210

Thanks man! And I just hold my fat well haha

U mix rack pulls in at all with your deadlifts? I was thinking that you are pretty good off the floor but seem to have trouble locking out the top half of the movement as evidenced by the hitching.

Rack pulls have done wonders for me to the point that if I can get a weight passed my shins, I can always finish the lift easily.

Literally just began doing this a week or so ago and its already helped tremendously! Thanks for the input my man!!!! Its so funny, it was always the lower half that was so hard before when I temporarily hurt my hamstring...then I focused on them and they now overpower my lower back (as evident in the videos lol)

Thanks man!!!!

THIS.....

One thing I will note is be careful with mixed grip pulling, people tend to wanna get some arm pull on the underhand and it REALLY puts strain on the bicep. Just something to keep a look out for when pulling strapless!

Thanks for the note man! I will definitely keep an eye out for it! also, you have any suggestions for lower body pants for deads? If I dont wear long pants my shins get torn up but lately my pants have been ripping due to the bar....

your not weak off the floor, your weak midpoint to the top of the lift. you lift off the floor fast, you slow down halfway to the top. Your also raising your hips way before the rest of your body causing you to basically stiff leg deadlift 400+ lbs.

what weight class are you going to compete in? whats your goal for the lifts? make sure you film it

Yeah I noticed the hips as well...slowly trying to iron out these little flaws in my form to make for a better lift! Thanks for the input too!!! Its gunna help make me better so I appreciate it!!!!

As for weight class, I've been between 208-212 lbs lately but I dont plan on cutting weight for a powerlifting meet...just coming in at whatever I am ya know?
Goal lifts...hmmm....squat at 500+, bench at 335+, deadlift at 550+...somewhere in those ranges but we'll see! I'll definitely film it!! Once I have a meet picked up I'll be doing a whole series up to the meet!!!!





NEWEST VIDEOS

MAN Sports Game Day Review After Entire Tub



Shoulder Training: Rear Delt Specificity

[NaturalPursuit]

Thursday - Upper Hybrid - Arm Emphasis (Hybrid Cycle - Hybrid Days focus on weakpoints) (4-10 rep range)

Hybrid Daily Warm Ups
-20 pullups/pushups
-walking leg stretches
-20 pullups/pushups
-hip swings
-20 pullups/pushups
-side laterals (45 x 20)
-20 pullups/pushups
-close stance leg press (platform x 40)
-20 pullups/pushups

ALL KINDZZZ OF PUMPED UP AND READY TO GO!!!! ENERGY HAS BEEN SKYROCKETING LATELY!!!!!!...sit back...prepare...AND KILL!!!!

Single arm Tricep extension circuits- 6 sets of 8-10 reps
Single Overhand
60 x 8
60 x 8
60 x 8
Paused Single Arm Rope (one handed grabbing both sides of rope for fatter grip)
30 x 10
30 x 10
(both arm) 80 x 10

bringin up these WEAK.AZZ.ARMS.

Single arm cable curl circuits- 6 sets of 8-10 reps
Facing Towards Shortened Curls using pinkies only to grip
60 x 8
60 x 8
60 x 8
Single twisting
30 x 8
30 x 8
30 x 8

BLOWIN THRU THIS ARM WORRK!!!! KEEP UP!!!!

Flat Barbell Bench- 2 sets of 4-6 reps
5:2:1 Tempo (normal tempo)
260 x 4
5:6:1 Tempo
230 x 4

you wanted insanity?!?!?! HERE IT F#$KIN IS!!!! MORE VOLUME EVERY DAMN DAY!!!!

Incline hammer strength (seat lvl 8)- 3 sets of 6-8 reps
4 plates + 2 25's x 8
4 plates + 2 25's x 8
4 plates + 2 25's x 6

High peck deck seated fly- 3 sets of 8-10 reps
160 x 10
190 x 10
220 x 8

thrivin on this SHYT!!!!! BREAKIN BOUNDARIES AND PUSHIN LIMITS!!!!

Width Work- 5 sets
Wide Grip Pullups (6-10 reps)
+55 x 10
+55 x 10
Bodyweight x 18
Close Grip Pulldowns (6-8 reps)
195 x 6
195 x 6 dropped 135 x 6 dropped 75 x 10

EXPLODING this back UP!!!! Time to get that JOJ THICKNESSSSS!!!!!!

Single Arm Standing pulldown rows- 5 sets of 6-10 reps
Neutral Grip
45 x 8
45 x 8
Underhand (pull down to hips)
30 x 8
45 x 6
Overhand
60 x 6

ROWIN SHYT ALL DAMN DAY!!!! TIME TO BLEED!!!!!

Strict Machine side laterals (elbows forced all the way back, seat level at 7 showing above)- 4 sets of 6-10 reps
Pause at top
155 x 8
155 x 8
1.5 reps
(shortened) 125 x 8
(lengthened) 95 x 10

you tired already!? IM JUST STARTING!!!!!

Single Arm Cable Rear Delt rope flys (standing at sides of machine)- 5 sets of 6-10 reps
Highest level
60 x 6
Chest level (lvl 10)
30 x 9
30 x 9
Bent Over Lowest level
20 x 9
20 x 9

Curl with wrist extensions (keeping bar on fingertips and rolling up at top of every rep)- 3 sets of 6-10 reps
Reverse Bar
70 x 7
70 x 7
70 x 7

cant stop WONT STOP!!!!!

Single arm DB wrist curl palms up circuit- 3 sets of 8-10 reps
40 x 8
40 x 8
40 x 8

BPAK single arm tricep rope pressdown position drop (facing towards machine)- 1 set of 6-10 reps
40 x 9 9 9

MORE MOTHAF*KA!!!!!!!!! You dont know hard until you've spent a day in my shoes...you think you work hard? THINK. AGAIN.

BPAK single arm bicep curl position drop (facing away from machine)- 1 set of 6-10 reps
40 x 9 9 9

Platform Hanging leg raise (db between feet, legs as straight as possible)- Normal into myo reps (5-6 rep range)
35 x 6
6
6
6
4

TIME TO POLISH THIS OFF!!!! EARPHONES AND BUMPIN AND I'M BETTER THAN EVER!!!!

Decline DB crunches- 1 set of 6-10 reps
115 x 10 into 0 x 10

Vacuums (hands pushing on bench)- 1 set to failure
1 min 4 seconds

...Another day filled with PRs...REFUSE TO LOSE...

Powerlifting meet...possibly December...

[fittofattofit]

I like the rear delts training vid. Good form on those face pulls and reverse pec deck flyes and you can really see the thickness in your upper back
Great way to massacre the arms. Your arms just don't look weak to me. How big are they flexed? Looks like you're well over 17" to me

[jpfaherty]

[B][U]
Powerlifting meet...possibly December...

In!

[NaturalPursuit]

I like the rear delts training vid. Good form on those face pulls and reverse pec deck flyes and you can really see the thickness in your upper back
Great way to massacre the arms. Your arms just don't look weak to me. How big are they flexed? Looks like you're well over 17" to me

Thanks a lot man!!! And literally must be an illusion because they're barely 17" cold on a good day haha. WEAAAK!!!!!

In!

YEAAAH BUDDDAAAY!!!

[NaturalPursuit]

Friday - Lower Hypertrophy Day (Hybrid Cycle) (10-50 reps)
*Pullups/Pushups are partials (focuses on getting blood into the muscles and serves to wake up your CNS and reinforces proper muscle firing patterns)
*No Belts used on anyday for any exercise (strengthens core, posterior chain, and makes you feel bad azz!!!)

Hybrid Daily Warm Ups
-20 pullups/pushups
-walking leg stretches
-20 pullups/pushups
-hip swings
-20 pullups/pushups
-side laterals (45 x 20)
-20 pullups/pushups
-close stance leg press (platform x 40)
-20 pullups/pushups


lower hypertrophy test not only the body...but the will of the athlete...all accessory work before squats and deadlifts!!! LETS BRING ON THE PAIN!!!

Paused Close Stance Quad Sweep Machine leg extensions (feet touching with knees as close as possible, quad sweep MMC)- 4 sets of 12-15 reps
Both Legs
85 x 15
100 x 12
Single Leg Circuit
40 x 12
40 x 12

building up that THICKNESS at my quad sweep insertion points!!!! WANT THIS SHYT TO BLOW OUT FROM THE KNEEE!!!!!!

Close stance leg press- 4 sets
20-30 reps
(Toes Straight) 16 plates x 22
30-50 reps
(Toes out) 12 plates x 33
1.5 Rep - 10-12 reps
(Toes out) 12 plates x 12
(Toes straight) 12 plates x 12

ADDIN MASS TO THESE LEGS!!!!! TIME TO GET CRAAAZY!!!!

Somersault squats- 4 sets
Toes Out At 45 Degrees (15-20 reps)
55 ps x 15
Toes Straight (10-12 reps)
55 ps x 10
55 ps x 10
55 ps x 10

12 sets of direct quad sweep work???? F#$K YEAH!!!! I WANT BIG RAMY QUADS!!!!!

Laying Leg Curls (pause at top and bottom of every rep)- 4 sets of 12-15 reps
Normal
80 x 15
95 x 15
1.5 Shortened Reps
65 x 12
65 x 12

INSAAANE MMC!!!!! SQUEEZIN THESE HAMMYS INSANELY HAAAAARD!!!!!

Standing Single Leg Curl Circuit (up till hard hamstring contraction)- 4 sets
12-20 reps
15 x 13
15 x 13
20-50 reps
10 x 36
8-10 reps
30 x 10

GAME TIME!!!! Focusing hard on contractions and FORCING THIS BODY TO GROOOOW!!!!!

Single leg glute cable extension (body leaning forward at 45 degree angle)- 4 sets
12-20 reps
40 x 14
40 x 14
8-12 reps
60 x 8
60 x 8

gunna step back on stage with glutes BIGGER THAN RYAN DORIS!!! NEVER ENOUGH!!!! NEVER GUNNA STOP PUSHING!!!!

BPAK superset CIRCUIT - Seated Calf Press superset (toes out into standing bodyweight toes straight, pause at top and bottom of every rep)- 4 sets
Pause at top and bottom of every rep - 10-15 reps seated / AMAP standing
2 plates x 13 into 17
2 plates x 13 into 17
Pump reps - 15-30 reps
2 plates x 30 into 30
2 plates x 22 into 20

COME ON CALVES!!!! I WANT YOU TO GROW!!!!! I COMMAND YOU TO GROW!!!!!!

Timed FULL EXTENSION leg press calf press- 3 sets 40 seconds-1 min 10 seconds
Normal
4 plates x 41 seconds
4 plates x 41 seconds
Forced Stretch
4 plates x 42 seconds

legs are wobbly...sweat is pouring down my entire body...and now its time to focus...squats...after set after set of leg work, I can barely stand...but you know what? I want results that no one else has gotten...so I'm gunna do what no one else has...LETS BUUUUURN THIS SHYT!!!!!!!

Low Bar Back Squat- 4 sets of 8-10 reps
315 x 8
315 x 8
315 x 8
315 x 8

MAJOR PR!!!!! Exhausted legs and STILL hit 3 pps for 4 sets?!?!?! LETS FINISH THIS SHYT!!!! I CAN WIN!!!! I CAN DO THIS!!!!!!

Deloaded Reps - Sumo Deadlifts- 1 ME drop set
405 x 8 dropped 315 x 8 dropped 225 x 4

NON STRAPPED Smith Machine Double Shrug (20 front into 20 back circuit = 1 rep)- 1 set of 2-5 reps
155 x 2

Every muscle group is growing bigger...Every exercise is getting stronger...AND IM NEVER GUNNA SETTLE!!!!!

[NDeeps27]

Unreal man. Killlliinnnnn that iron!
What's the workout split if you don't mind me asking? Can link me if it was already addressed

[NaturalPursuit]

Unreal man. Killlliinnnnn that iron!
What's the workout split if you don't mind me asking? Can link me if it was already addressed

Thanks man! Here's my current workout split!

Hybrid DUP Program:
Monday: Lower Max Effort
Tuesday: Upper Max Effort
Wednesday: Lower Hybrid
Thursday: Upper Hybrid
Friday: Lower Hypertrophy
Saturday: Upper Hypertrophy
Sunday: Off

*Max Effort Days: 1-5 Rep Range with emphasis on maximal strength
*Hybrid Days: 6-10 Rep Range with emphasis on weakpoint training
*Hypertrophy Days: 10-50 Rep Range with emphasis on overall volume

[NaturalPursuit]

Saturday - Upper Hypertrophy Day (Hybrid Cycle) (8-50 reps)
*Pullups/Pushups are partials (focuses on getting blood into the muscles and serves to wake up your CNS and reinforces proper muscle firing patterns)
*No Belts used on anyday for any exercise (strengthens core, posterior chain, and makes you feel bad azz!!!)

Hybrid Daily Warm Ups
-20 pullups/pushups
-walking leg stretches
-20 pullups/pushups
-hip swings
-20 pullups/pushups
-side laterals (45 x 20)
-20 pullups/pushups
-close stance leg press (platform x 40)
-20 pullups/pushups

6th day straight in the gym...this is not new to me...I've FORCED my body to adapt to the HELL I put it thru...TIME. TO. GROW.

Touch and Go - Flat Bench- 2 sets of 8-10 reps
Normal
225 x 8
225 x 8

DAMN!!!! 2 plates FLEW up!!! Bench never felt this easy!!! BRINGIN THIS WEAK AZZ CHEST AND BENCH NUMBERS UP!!!!

Incline hammer strength press (seat lvl 8)- 3 sets of 10-12 reps
4 plates x 12
4 plates x 12
(lengthened partials, 20-30 reps) 4 plates x 22

chest is pumpin up FULL of blood!!! Gettin those NICE ROUND MUSCLE BELLIES!!!

Cable Flys (at chest lvl 10)- 4 sets
Cables (10-12 reps)
70 x 12
80 x 8
Standing Peck deck (12-15 reps)
205 x 15
220 x 15

FEELIN STROOOOOONG!!!! POURIN WITH SWEAT ALREADY!!! LETS HIT THESE LATS!!!!

Lat Width work- 5 sets
Weighted Wide Grip forced partial pullups (6-10 reps)
+50 x 10
+50 x 10
(AMAP) bodyweight x 31
Slight pause below chin wide grip pulldowns (12-15 reps)
165 x 12
(partials - drop set) 255 x 5 into 195 x 7 into 120 x 15

can still fit thru doorways...NOT WIDE ENOUGH YET!!!!!!!

Lat thickness work- 5 sets
Overhand BB rows (8-12 reps)
405 x 8
405 x 8
Overhand BB rows (12-20 reps)
315 x 20
Underhand Pulldown rows (8-12 reps)
120 x 10
120 x 10

havent done barbell rows without a deadstop in FOREVER!!! Felt STRONG. AS. F#$K. on them!!!! Loose form???...YOU. KNOW. IT.

Side laterals- 4 sets
Forced Loose Form DB (8-12 reps)
95 x 9
95 x 9
Strict Form Machine (elbows forced all the way back, 20-30 reps)
95 x 26
95 x 20

MORE!!! MORE!!!! I WONT STOP!!!!!

Face rope pulls (palms down, pull above head)- 4 sets
Loose form to forehead (20-30 reps)
100 x 26
100 x 26
5 count pause to overhead (8-10 reps, strict form)
90 x 8
90 x 8

CRUSH THESE ARMS!!!! PUMPIN THEM INTO GROWTH!!!!

Cabe arm superset (rope pulldowns into bar curls- 6 sets of 8-12 reps
90 x 10 into 80 x 10
90 x 10 into 80 x 10
90 x 10 into 80 x 10
90 x 10 into 80 x 10
90 x 10 into 80 x 10
90 x 10 into 80 x 10

Single arm cable Forearm work pulling from bottom on all sets- 6 sets
curl with extension (10-15 reps)
30 x 15
30 x 13
Palms up wrist curl (15-20 reps)
50 x 15
50 x 15
Palms downs wrist curl (20-30 reps)
10 x 23
10 x 23

weak forearms...NO MORE!!! THROWIN MASS ONTO THESE ARMS!!!

Hanging leg raises- 2 sets AMAP
30
20

holdin myself up on the hanging leg raises looked MONEY!!! Thickness and width from head to toe!!! Quads and calves poppin outta pants and delts and traps ROUND AND FULL!!!! YOU HAVENT SEEN SH*T YET!!!!

Machine crunch- 2 sets
(10-12 reps) 130 x 12
(20-30 reps) 90 x 30

Hands on bench Vacuums (squeeze as hard as possible)- 2 sets
29 seconds
32 seconds

You can't just wanna grow...you cant just wanna improve...YOU MUST TAKE THE PROPER ACTIONS TO ACHIEVE WHAT YOU WANT...whatever your limits are...multiply that by 10 and then PUSH MORE!!!


Answering More Questions About My Diet



Updated Macros
Normal Training Days:
300 protein
915 carbs
130 fat

Refeed Day:
280 protein
900 carbs
110 fat
+1 whole large pizza

[ShadowWolfe]

insane training program.....my body would be dead after 3 weeks of doing that.

i dont understand you having a refeed on a bulk, its more or less pointless. A refeed restores leptin levels which become low from being on a hypocalorie diet for long periods of time which in turn causes your metabolism to slow down. having a refeed day helps restore these levels and keep metabloic rate normal. which helps people continue to lose weight. also refeeds are done using carbs mainly, not just excess of calories in any manor.

your basically just binging for a day for no reason.

[Bronzzi]

Updated Macros
Normal Training Days:
300 protein
915 carbs
130 fat

Refeed Day:
280 protein
900 carbs
110 fat
+1 whole large pizza

You actually srs with these macros?? How much do you plan on gaining weight per month?

[Opeth09]

You actually srs with these macros?? How much do you plan on gaining weight per month?

Hes been eating an assload of calories for quite a while now haha. He just bumps them every so often. It seems to be working for him. He's been gaining weight pretty slowly. If you go back in his log you can see he gains weight pretty steadily and has remained pretty defined this whole time. What he is doing has definitely been working in one way or another.

[Bronzzi]

Hes been eating an assload of calories for quite a while now haha. He just bumps them every so often. It seems to be working for him. He's been gaining weight pretty slowly. If you go back in his log you can see he gains weight pretty steadily and has remained pretty defined this whole time. What he is doing has definitely been working in one way or another.

Mind blown @ someone gaining weight steadily with 6k calories
Well, good for him!

[MikeWines]

Lifting like that^, it's no wonder he eats 6k. Solid work as always mate.

[The Solution]

You actually srs with these macros?? How much do you plan on gaining weight per month?

6'1 136 pounds bro.
Please eat.....
Crying out loud....

[The Solution]

insane training program.....my body would be dead after 3 weeks of doing that.

i dont understand you having a refeed on a bulk, its more or less pointless. A refeed restores leptin levels which become low from being on a hypocalorie diet for long periods of time which in turn causes your metabolism to slow down. having a refeed day helps restore these levels and keep metabloic rate normal. which helps people continue to lose weight. also refeeds are done using carbs mainly, not just excess of calories in any manor.

your basically just binging for a day for no reason.

Why even post this? your telling him this is binging?
if that is the case i am going to start binging like alex so i can make some impressive gains.
Yeah its really hurting alex and his progress, oh wait... lets look at the pics again.. and his work ethic reflects his success
They have said 1000 words.

[Ccm644]

Why even post this? your telling him this is binging?
if that is the case i am going to start binging like alex so i can make some impressive gains.
Yeah its really hurting alex and his progress, oh wait... lets look at the pics again.. and his work ethic reflects his success
They have said 1000 words.

i agree, in Alexs offseason i have never seen him stop or hit a wall yet, progress every single workout and hes not stopping anytime soon

If he was binging every day he wouldn't even put macros up

[jpfaherty]

He's right though, he's calling as he sees it. A refeed at this point 6k+ calories really has no benefits. Everyone in contest prep really need to stop getting so butthurt about everything.

That being said, it's not a bad thing either. Obviously Alex's results speak for themselves, but I think he could do just as well spreading the calories from the refeed to his other days. At this point he's ****n crushing it anyway so who cares how he does it lol

(Sorry to talk about you like you're not here Alex lol)

[fittofattofit]

Can't believe that you're BB rowing 405 for 8 .... actually I can believe it because your lats are wideasfuk! Awesome volume and intensity in the gym (and in the kitchen )

[ShadowWolfe]

Why even post this? your telling him this is binging?
if that is the case i am going to start binging like alex so i can make some impressive gains.
Yeah its really hurting alex and his progress, oh wait... lets look at the pics again.. and his work ethic reflects his success
They have said 1000 words.

i didnt say his macros were binging....not sure you read my post. you basically ignored my entire post and focused on the word binge and that was it.

i said refeed while bulking is pointless and stated some factual information as to why refeeding while bulking is pointless.

Hes in a major calorie surplus, of course hes going to continue gaining weight and strength. that doesnt mean the refeed is helping.



Edit: also kind of getting tired of you slamming all my posts as if they are intended with negative notations. I like Alex and his progress which is why i follow this thread and why i post here. Im not being negative or trying to refute what he is doing. in fact its the opposite. Im trying to help him by providing information. So i would appreciate it if you would stop slamming every post I make in here.

[scoveg13]

Alex's progress is mind blowing. If a refeed is necessary or not, who cares? He's blown the hell up regardless. As for the solution, bro, stop getting so butthurt, I doubt Alex wants your negative vibes in this thread. People are just asking questions and your acting like a jerk.

[The Solution]

i said refeed while bulking is pointless and stated some factual information as to why refeeding while bulking is pointless.

it must be pointless considering his results and what he is doing.
Not everything is science bud.
Sometimes you need to drop the online studies and research and get in your ass and just train hard and eat.
Regardless if its optimal or not guess what it works for him, so why should he change it if science or its "Unnecessary" Sure they are great for information and results and things that are being studied but its not the say it all. its only a grain of salt we can apply.

it may be unnecessary to some to train 5-6x a week, but guess what Alex sure seems to be getting harmed by it and his progress right? (an anecdote to follow up the refeed)

Bnizzle is doing refeeds and he is in a surplus and its treating him pretty well, not to mention some athletes use them year round regardless of goal an still find optimal results doing so. It comes down to PERSONAL PREFERENCE.

No body is the same,
no human body reacts to the same thing.
So if alex eats a whole pizza and refeeds on a bulk and makes progress who says it is not right?

[Opeth09]

Alex's progress is mind blowing. If a refeed is necessary or not, who cares? He's blown the hell up regardless. As for the solution, bro, stop getting so butthurt, I doubt Alex wants your negative vibes in this thread. People are just asking questions and your acting like a jerk.

I agree. Alex has made insane progress over this past year or so. Obviously his training and diet is working very well for him. And I agree, The Solution, you have made great progress as well, but you definitely give off the impression of being kind of a douche on people's logs. People have different opinions on things, no need to get into arguments and be negative when people say things you may not agree with. Alex isn't going to stop doing what he is doing just because one person said he thinks refeeds aren't necessary.

[DiamondMaker]

insane training program.....my body would be dead after 3 weeks of doing that.

i dont understand you having a refeed on a bulk, its more or less pointless. A refeed restores leptin levels which become low from being on a hypocalorie diet for long periods of time which in turn causes your metabolism to slow down. having a refeed day helps restore these levels and keep metabloic rate normal. which helps people continue to lose weight. also refeeds are done using carbs mainly, not just excess of calories in any manor.

your basically just binging for a day for no reason.

Deff not going to matter when it comes to leptin levels like it would on a diet. It seems more like he has chosen to not consume a steady daily intake, but fluctuates and reaches the same surplus weekly. Considering the massive amount of food he's eating, it's got to be a lot easier to do it that way mentally and physically.

[Devils]

I'm always amazed at this thread, not only with Alex but the people commenting.

[NaturalPursuit]

insane training program.....my body would be dead after 3 weeks of doing that.

i dont understand you having a refeed on a bulk, its more or less pointless. A refeed restores leptin levels which become low from being on a hypocalorie diet for long periods of time which in turn causes your metabolism to slow down. having a refeed day helps restore these levels and keep metabloic rate normal. which helps people continue to lose weight. also refeeds are done using carbs mainly, not just excess of calories in any manor.

your basically just binging for a day for no reason.

You actually srs with these macros?? How much do you plan on gaining weight per month?

Hes been eating an assload of calories for quite a while now haha. He just bumps them every so often. It seems to be working for him. He's been gaining weight pretty slowly. If you go back in his log you can see he gains weight pretty steadily and has remained pretty defined this whole time. What he is doing has definitely been working in one way or another.

Mind blown @ someone gaining weight steadily with 6k calories
Well, good for him!

Lifting like that^, it's no wonder he eats 6k. Solid work as always mate.

6'1 136 pounds bro.
Please eat.....
Crying out loud....

Why even post this? your telling him this is binging?
if that is the case i am going to start binging like alex so i can make some impressive gains.
Yeah its really hurting alex and his progress, oh wait... lets look at the pics again.. and his work ethic reflects his success
They have said 1000 words.

i agree, in Alexs offseason i have never seen him stop or hit a wall yet, progress every single workout and hes not stopping anytime soon

If he was binging every day he wouldn't even put macros up

He's right though, he's calling as he sees it. A refeed at this point 6k+ calories really has no benefits. Everyone in contest prep really need to stop getting so butthurt about everything.

That being said, it's not a bad thing either. Obviously Alex's results speak for themselves, but I think he could do just as well spreading the calories from the refeed to his other days. At this point he's ****n crushing it anyway so who cares how he does it lol

(Sorry to talk about you like you're not here Alex lol)

Can't believe that you're BB rowing 405 for 8 .... actually I can believe it because your lats are wideasfuk! Awesome volume and intensity in the gym (and in the kitchen )

i didnt say his macros were binging....not sure you read my post. you basically ignored my entire post and focused on the word binge and that was it.

i said refeed while bulking is pointless and stated some factual information as to why refeeding while bulking is pointless.

Hes in a major calorie surplus, of course hes going to continue gaining weight and strength. that doesnt mean the refeed is helping.



Edit: also kind of getting tired of you slamming all my posts as if they are intended with negative notations. I like Alex and his progress which is why i follow this thread and why i post here. Im not being negative or trying to refute what he is doing. in fact its the opposite. Im trying to help him by providing information. So i would appreciate it if you would stop slamming every post I make in here.

Alex's progress is mind blowing. If a refeed is necessary or not, who cares? He's blown the hell up regardless. As for the solution, bro, stop getting so butthurt, I doubt Alex wants your negative vibes in this thread. People are just asking questions and your acting like a jerk.

it must be pointless considering his results and what he is doing.
Not everything is science bud.
Sometimes you need to drop the online studies and research and get in your ass and just train hard and eat.
Regardless if its optimal or not guess what it works for him, so why should he change it if science or its "Unnecessary" Sure they are great for information and results and things that are being studied but its not the say it all. its only a grain of salt we can apply.

it may be unnecessary to some to train 5-6x a week, but guess what Alex sure seems to be getting harmed by it and his progress right? (an anecdote to follow up the refeed)

Bnizzle is doing refeeds and he is in a surplus and its treating him pretty well, not to mention some athletes use them year round regardless of goal an still find optimal results doing so. It comes down to PERSONAL PREFERENCE.

No body is the same,
no human body reacts to the same thing.
So if alex eats a whole pizza and refeeds on a bulk and makes progress who says it is not right?

I agree. Alex has made insane progress over this past year or so. Obviously his training and diet is working very well for him. And I agree, The Solution, you have made great progress as well, but you definitely give off the impression of being kind of a douche on people's logs. People have different opinions on things, no need to get into arguments and be negative when people say things you may not agree with. Alex isn't going to stop doing what he is doing just because one person said he thinks refeeds aren't necessary.

Deff not going to matter when it comes to leptin levels like it would on a diet. It seems more like he has chosen to not consume a steady daily intake, but fluctuates and reaches the same surplus weekly. Considering the massive amount of food he's eating, it's got to be a lot easier to do it that way mentally and physically.

Seems like my posts can always spark a little debate haha

First of all thanks to everyone for actually taking the time to comment and post your questions, observations, and answers! I honestly appreciate it guys...it helps us all grow and learn!

Now to get to my approach to my current refeeds...


What you guys have to understand is my current intake is a lot...like a lot...its not as fun as a lot of people may think. Force feeding yourself day in day out, being bloated 24/7, and never really wanting food...its hard. But you guys all know how big I have set my goals so of course I have no problem doing this to myself to get to where I wanna be. SO, now that you guys get where I'm coming from, I can get onto the approach. Like Diamond posted, I do not use refeeds to benefit me hormonally, I use them to work into my schedule. For me, its easier to have that one "refeed" day instead of spreading out all those extra calories throughout the week. By me placing my refeed on my lower hypertrophy day (the day that leaves my body the most damaged), it is the only day of the week that I am actually hungry! So I use that to my advantage and have a larger caloric intake on that day. All in all, I count my macros and hit them day in day out, and having the same additional refeed day throughout this offseason has really allowed me to continue to grow and recover at a pace that I am happy with!

Any more questions, feel free to post em guys!!! Love giving my point of view!!!

Alex is amazing

Why thank you!!!

[wrkoutfrq]

just keep doing what you're doing Alex, everything has been beyond on point thus far... why try to fix what ain't broke

[Devils]

lol sickening ninja quote edit

[NaturalPursuit]

just keep doing what you're doing Alex, everything has been beyond on point thus far... why try to fix what ain't broke

Thanks a lot man! I plan on pushing even harder!

lol sickening ninja quote edit

LMAO!!! I seriously cant help but actually laughing out loud when I see the word "sickening" haha!!! Much appreciated bro! haha

[NaturalPursuit]

"I'm not only getting bigger...I'm not only getting stronger...I'M ALSO GETTING SMARTER...walked into the gym with one thing in mind...I WANNA SQUAT!!!!!"

*Pullups/Pushups are partials (focuses on getting blood into the muscles and serves to wake up your CNS and reinforces proper muscle firing patterns)
*No Belts used on anyday for any exercise (strengthens core, posterior chain, and makes you feel bad azz!!!)

Hybrid Daily Warm Ups
-20 pullups/pushups
-walking leg stretches
-20 pullups/pushups
-hip swings
-20 pullups/pushups
-side laterals (45 x 20)
-20 pullups/pushups
-close stance leg press (platform x 40)
-20 pullups/pushups

FOCUSING ON SQUATS TODAY!!!!!! IM PUMPED OUTTA MY FREAKIN MIIIIIIND!!!!!

Reverse Banded Squats- 8 sets
Normal
Green bands + 585 x 5
Green bands + 585 x 5
Green bands + 605 x 1
Green bands + 675 x 1
Green bands + 585 x 5
3 second pause
Green bands + 585 x 3
Green bands + 585 x 3
Green bands + 585 x 3

MAJOR PR ON SQUATS!!!!!!!!!! Banded work has helped me break thru sticking points LIKE CRAAAZY!!!!! Body is shaking from the amount of energy those took!!! BUT I WANT MORE!!!!

Somersault squats (holding onto front of machine)- 4 sets 3-5 reps
5:5:5 tempo (keep tension at bottom)
70 ps x 4
70 ps x 4
70 ps x 4
70 ps x 4

entire legs are BEYOND CRUSHED!!!!!! FOCUS!!!!!!

Seated calf press- 6 sets of 2-5 reps
Toes Straight
1.5 Reps Lengthened
2 plates + 2 35's x 5
2 plates + 2 35's x 5
2 plates + 2 35's x 5
1.5 Reps Shortened
2 plates + 2 35's x 5
2 plates + 2 35's x 5
2 plates + 2 35's x 5

MORE CALF WORK!!!! My quads, glutes, and hamstrings may be shot but MY CALVES ARE STILL ALIVE!!!!!

Machine leg press single straight leg calf press circuit- 3 sets
Lvl 6 x 3
Lvl 6 x 3
Lvl 6 x 3

REPPIN THIS SHYT OUT!!!!! LETS GROOOOW!!!!!

5 count paused DB shrugs- 4 sets of 3-5 reps
120 x 3
120 x 3
120 x 3
120 x 3

...with the way my squats have been going over this past month and after calculating some numbers out, my RAW squat without a belt or knee wraps is looking anywhere between 520-540...seriously considering focusing on my squat more and working towards an insane squat number...until then...videos below

Reverse Banded Squat MAJOR PR - 675x1


Weekly Vlogs?



All the squats from today will be uploaded to my youtube channel tomorrow morning!