Body Under Construction: Lean Gains, PHAT and FOOD PORN

[protozoan]

What's up brahs! I'll keep it short and sweet. I came off my first proper cut at the end of last year.
I am sick of looking like I don't even lift. Time to add some muscle!

Here were the results from my cut:


I continued the cut until mid-February. For the next few weeks I was very lax regarding my diet and ended up dropping it altogether whilst on holiday in Melbourne - my deload week!
As such, I gained quite a bit of body fat but nevertheless, I am now ready and eager to put on some mass!


I've decided to run IF/Lean Gains for however long it takes me to get to where I want. Once again, I will probably be a bit lax and throw a few IIFYM days here and there...
I do prefer having large meals which is why IF appeals to me - I'll be having 3 meals a day.

I won't bore you guys with a detailed diet because lets face it, it's a mission to write and you probably don't care anyway. But to summarise, I've spent the last week starting my "reverse-dieting" and was eating at 2000 calories, a 200 calorie bump from my cutting cals but still under maintenance. This week I'll be bumping it by 150 calories, which is right about maintenance for me.
I'm aiming to hit 40/40/20 this week and for as long as I can but I know the protein will get rather unrealistically high so at some stage I will be increasing fats to make up for it.


I'm one week into Layne Norton's Power Hypertrophy Adaptive Training as outlined HERE
One week in and I'm rather fatigued, but I guess it does take a few weeks to adapt to new training routines - especially one with such high volume.

Anyway, so here we go:

STARTING PICS
Current weight unknown :P I'll get back to you guys tomorrow.




Leg shot!


Obviously I just need to get larger everywhere, but I'm working on it brahs! ;D

[protozoan]

Random crap I ate whilst off my diet...

Snag Stand Toulouse - Freshly Grilled w/ Sauteed Onions, Rosemary, Mushrooms and Truffle Aioili on a Toasted Brioche Roll.

Some burger from Grill'd that I packed on with extras, including Brie cheese. Yummmm!

Lowenbrau Schlachtplatte - Sausages, Chicken Schnitzel, Meat Loaf and Roast Pork Belly, Roasted Pork Knuckle Served with Mashed Potatoes, Sauerkraut, Braised Red Cabbage, Bread Dumpling and Bier Gravy

Did I mention I'm a TOTAL SUCKER for any form of CHEESECAKE?



Also any form of ice cream... So Cheesecake flavoured ice cream is a given!

[Brosevski]

subbed can't wait to write up my blog, time to **** **** up brah!

[protozoan]

Okay so this week as I said in my previous post I bumped my cals to 2150.
My current macro split is 215 P / 48F / 215 C. I'm really enjoying the higher level of carbs - I've been on 100 or so for 5 months! I just feel a lot more energetic in my workouts and im loving it!

I have a rest day tomorrow and I'm not quite sure how to go about my macros. I was thinking I'll drop the calories to 2000, lower carbs to 100 and make the necessary increases in fat to make up for the calorie difference. I've thought about doing complete keto on my days off but I guess the few extra carbs will only help in recovering? Thoughts?




The last two days I've had my upper and lower power days. Nothing spectacular came out of them but I can tell you that my workouts feel a lot better now that I am doing intermittent fasting. A big meal before and after a workout has certainly ensured I've felt the best I have in a long time both during and after my workout. Looking forward to making some solid progress and hitting my pre-cut lifts within the next month!

subbed can't wait to write up my blog, time to **** **** up brah!

Get it up brah! I'm really motivated at the moment to just smash every workout. Don't see myself falling too far off my diet anytime soon so hopefully some good progress in the coming months!

[protozoan]

Sorry for the lack of updates guys. Uni has been killer the last two weeks and I've been stressing about graduate applications...

Diet's been a bit off and I've had a few ****ty meals here and there, like some pizza tonight haha, havent really been counting macros this week, but training has been spot on. No real major gains as yet - I really need a training partner to spot me!

Will post a quality update soon!