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Max-ot_mass Road to 5% bf

Maxmonzter

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im for real and i do think i can make it to 5% bf, what this tread will include is update pics,What i´ll be eating and training HST style!!! stay tuned
 

knight_rider

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good luck with it Max-ot, you have made some good gains in the last year, so it will be awesome to see you show the imporvements! get stuck into it
 

Maxmonzter

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ok my first entry. food and workout

meal1 was: tbs omega-3
6eggwhites
a whole egg boiled
a cup of steamed spinach
grapefruit

meal 2 was: a can of tuna
a cup of broccoli
tbs olive oil

meal 3 was: non flavour skyr 200g
a cup of green beans steamed
tbs olive oil

meal 4 was: can of tuna
a cup of broccoli
tbs olive oil

meal 5 was: can of tuna
a cup of aspargus
tbs olive oil
grape fruit
meal 6 will be: non flavor skyr 200g
a cup of green beans
tbs olive oil

so it´s around 250g protein,85g carbs and 70g fats and 2000 Cals

workout:

squats:
-1x 110kg 10 reps

stiff leg deadlifts:
-2x 110kg 10 reps

incline db press:
-2x 37,5kg 10 reps

dips with a plate:
-15kg plate 10 reps

pullups:
10 reps narrow grip
10 reps wide grip

machine rows:
-70kg 10 reps
-70kg 10 reps. can´t to wide or narrow grip

smith machine shoulder press:
-1x 70kg 10 reps

DB laterals:
-17,5kg 10 reps

db rear laterals:
-20kg 10 reps

db curls:
-15kg 10 reps
-17kg 10 reps........felt kinda easy so i´m gonna try 20kg on wednesday

rope pushdown:
-60kg 10 reps
-60kg 10 reps

2 sets abs
2 sets calfs

supplements:
twinlab creatine
usn whey protein
twinlab amino´s
usn bcaa
c-1000 c-vitamin
dandelion
 

Bulkboy

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will be awesome when u reach that goal, then we can really c for real where ure at. good session right there, loads of exercises and with good weight too:)
 

Rocky

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Good luck with your goal. There is some impressive weight on those lifts!
 

PrinceVegeta

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strong man!nice diet going on but.......isn't 2000 cals to little cals to start off with?
 

Maxmonzter

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strong man!nice diet going on but.......isn't 2000 cals to little cals to start off with?

i think it´s a good choice cuz my burning metabolic rate is 2500 cals so 500 reduction is the way to go. but if i´m loosing too much weight each week i´ll bump it to 2500:tiphat:
 

PrinceVegeta

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i would start with a 250 cal and some good cardio....see how u react to that then 500 cals..u are immediatly cutting 20% of ur calories...that is gonna lead to some muscle loss sooner then necessary
 

TJ

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not really, on stage one should be around 3% if you wanna be diced to the bone..

Depends how your measuring. If Max is using the calipers then yes, 3% would be a great goal. But, as far as whole body BF levels 5% is freakin' ripped.

Good luck Max; Did you find anyone to walk you through your prep this time?
 

Tonyk212000

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I think you should do cardio in the morning before you eat and i thik for breakfast youre good. You should incorporate some chicken and brown rice for second and third meals then protein after you workout. Then some orange roughy and salad then more egg white before you go to bed. I dont no what skyr is but i pretty much did this for my first show and i was at 5% (I got it done with a bodpod) but i think you got to much tuna. It could be dangerous. I am a self procalimed diet expert (not bragging). I took a few classes for food science and have read everything imaginable. But i did this diet and it worked good and i think it will help just stay away from all sugars and all fast digesting carbs even after a workout. Are you doing this for a show and good luck! O done get discoraged im sort of dieting in college and its tough. Stick to your goals.
 

Maxmonzter

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wolf- i got some1 to take of my diet and another guy who helps me with my posing.

tony:i´m just gonna try this type of diet, but thanks for the suggestion. on the tuna- i eat sometimes to much of it but i´ll try to eat max 2 cans

meal1 was: tbs omega-3
6eggwhites
a whole egg boiled
a cup of steamed spinach
grapefruit

meal 2 was: a can of tuna
a cup of broccoli
tbs olive oil

meal 3 was: non flavour skyr 200g
a cup of cabbage
tbs olive oil

meal 4 was: can of tuna
a cup of broccoli
tbs olive oil

meal 5 was: fish
a cup of broccoli
grape fruit

meal 6 will be: non flavor skyr 200g
a cup of green beans
tbs olive oil
grape fruit


off day from the gym but i did some 30min jump rope routine, getting a lil better i think i can do jump rope 1min non stop not good but it´s a start
 

Tonyk212000

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Too much mercury in the tuna. My friend who is in college for something chemical said something about like 12 grams a week of tuna before you get to much mercury. Also i have read that to much can be dangerous. Dont get me wrong i eat alot a week but three cans a day in my opinion is alot when chicken and brown rice can do as well. Plus its nice to have some variety. Overall tuna is good but with how much he is eating it could be dangerous (just looking ou for you guys injuries and other shit can set you back so dont let something like this fuck you up in the long run).
 
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