Push50
Mecca V.I.P.
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- Joined
- Feb 9, 2018
- Messages
- 1,051
- Points
- 83
Just aquick introduction.
I am 52y/o at 5’6” and weigh in at 188 lbs.
Irelocated from west of the Rockies to the Midwest just over a year ago and withthe new management job and rapid company growth; (a jump from 8 plants to 25plants) my focus on my workouts was not at the top of my list. I still worked out just not with the dedicationthat I should have had, it was just enough to say I did it. This is obvious from viewing my pics. I am now at a point where I have all theright staff in all the right places and it time to regain my focus.
I havebeen lifting for the better part of 8 years... I run a clean diet 9 months outof the year and even in the months that my diet is not as clean; I still striveto eat healthy most of the time.
My diettypically consists of Chicken, Fish, Shrimp and Steak (lean) 1-2 times a weekfor dinner, broccoli, asparagus, Brussel sprouts, green beans, and a carb withmy evening meal. My meals are dependenton whether I am cutting or bulking and the only fluctuation is the volume thatI take in and the addition of increased carbs and the assistance of massgainers while bulking to push my calories up.
I seemto function very well on a low carb diet.
CurrentMacros:
Protein 49%
Carbs 26%
Fats 25%
Current RDI: 3000 calories- My meal plan has me hitting a caloricdeficit of appx 500 calories a day.
With sleep, work (10 hourstypical) and workouts I burn appx 3400 calories a day, which places me ataround 900 total calories in deficit.
I know that some will look at thisand think! WTF is he doing? It has takenme a number of years to find what works for me, and keep in mind that noteveryone falls in to some neat little mold. My diet stabilizes my insulin levels, which I track trough frequenttesting of my A1C levels. When I ambulking increase, my carbs and I adjust them based on my A1C as well.
Gear:
Test E- 300mg- weeks 1-15
Boldolone- 600mg-weeks 1-10
Tren E- 400mg-weeks 1-15
Anastrozol-0.5mg/eod andadjusted as needed so that I still maintain estrogen levels at a healthy rate.
MK-677-25mg/day-25 days
T3/Clen
Other ancillaries on hand andused as needed;
Prami
Nolva
Clomid
Meals:
Meal 1
P - Shake 50gm/Protein
15 Almonds
Meal 2
8 oz Chicken Breast/or Tilapia
Veggies
Meal 3
P - Shake 50gm/Protein
15 almonds
Meal 4
8 oz Chicken Breast/or Tilapia
1 cup Veggies
Meal 5
P - Shake 50gm/Protein
15 almonds
Meal 6
8 oz Top sirloin steak
2 cups potatoes/or Rice
1 cup Brussel sprouts
Work out- Typical:
I will start out at 5x10 andwork up to 10x10
Cardio 45-60 minutes QD
Monday - upper back and biceps and Rear delts
Pull ups
wide grip pull downs
bent over barbell rows
T-bar rows
Close Grip Pull downs
Dumbbell pull overs
Biceps
4 diff bicep workouts at least one grip wide, and one grip close and a hammer.
Rear delts
Dumbbell kickbacks
Tuesday - upper chest and triceps
incline dumbbellpress
Flat bench
incline fly
cable crossovers
tricep pushdown
tricep overhead extension
machine dips
skull crushers
Wednesday - Traps & Delts
traps: twodifferent type of shrugs...(one shrug up and one shrug Back)
regular dumbbell shrugs
reverse barbell shrugs
military press machine
side laterals dumbbells
2 different rear delt-flys
I like machine pec deck and kickbacks with dumbbells
Thursday - legs
superset-extensions with lying hamstring curls
leg press wide stance
squat (wide stance)
Front squat
Walking lunges
Narrow stance standing hamstring curls
straight leg dead lifts
Friday - Lower back/biceps
reversegrip lat pull downs
Close Grip back row
Reverse grip dumbbell rows
Dead lifts
straight hammer curls
in hammer curls
barbell reverse curls
concentration curls
Saturday - chest and Triceps
Bench press
Dumbbell Bench Press
Dumbbell Fly’s
Rope press downs
bar press downs
Close grip bench press
Reverse grip press downs
Cable Cross-overs
Sunday = rest day or cardio
I want to give a shout out to and a thank you to the M4BTeam for giving me the extra motivation to get this state.
I am 52y/o at 5’6” and weigh in at 188 lbs.
Irelocated from west of the Rockies to the Midwest just over a year ago and withthe new management job and rapid company growth; (a jump from 8 plants to 25plants) my focus on my workouts was not at the top of my list. I still worked out just not with the dedicationthat I should have had, it was just enough to say I did it. This is obvious from viewing my pics. I am now at a point where I have all theright staff in all the right places and it time to regain my focus.
I havebeen lifting for the better part of 8 years... I run a clean diet 9 months outof the year and even in the months that my diet is not as clean; I still striveto eat healthy most of the time.
My diettypically consists of Chicken, Fish, Shrimp and Steak (lean) 1-2 times a weekfor dinner, broccoli, asparagus, Brussel sprouts, green beans, and a carb withmy evening meal. My meals are dependenton whether I am cutting or bulking and the only fluctuation is the volume thatI take in and the addition of increased carbs and the assistance of massgainers while bulking to push my calories up.
I seemto function very well on a low carb diet.
CurrentMacros:
Protein 49%
Carbs 26%
Fats 25%
Current RDI: 3000 calories- My meal plan has me hitting a caloricdeficit of appx 500 calories a day.
With sleep, work (10 hourstypical) and workouts I burn appx 3400 calories a day, which places me ataround 900 total calories in deficit.
I know that some will look at thisand think! WTF is he doing? It has takenme a number of years to find what works for me, and keep in mind that noteveryone falls in to some neat little mold. My diet stabilizes my insulin levels, which I track trough frequenttesting of my A1C levels. When I ambulking increase, my carbs and I adjust them based on my A1C as well.
Gear:
Test E- 300mg- weeks 1-15
Boldolone- 600mg-weeks 1-10
Tren E- 400mg-weeks 1-15
Anastrozol-0.5mg/eod andadjusted as needed so that I still maintain estrogen levels at a healthy rate.
MK-677-25mg/day-25 days
T3/Clen
Other ancillaries on hand andused as needed;
Prami
Nolva
Clomid
Meals:
Meal 1
P - Shake 50gm/Protein
15 Almonds
Meal 2
8 oz Chicken Breast/or Tilapia
Veggies
Meal 3
P - Shake 50gm/Protein
15 almonds
Meal 4
8 oz Chicken Breast/or Tilapia
1 cup Veggies
Meal 5
P - Shake 50gm/Protein
15 almonds
Meal 6
8 oz Top sirloin steak
2 cups potatoes/or Rice
1 cup Brussel sprouts
Work out- Typical:
I will start out at 5x10 andwork up to 10x10
Cardio 45-60 minutes QD
Monday - upper back and biceps and Rear delts
Pull ups
wide grip pull downs
bent over barbell rows
T-bar rows
Close Grip Pull downs
Dumbbell pull overs
Biceps
4 diff bicep workouts at least one grip wide, and one grip close and a hammer.
Rear delts
Dumbbell kickbacks
Tuesday - upper chest and triceps
incline dumbbellpress
Flat bench
incline fly
cable crossovers
tricep pushdown
tricep overhead extension
machine dips
skull crushers
Wednesday - Traps & Delts
traps: twodifferent type of shrugs...(one shrug up and one shrug Back)
regular dumbbell shrugs
reverse barbell shrugs
military press machine
side laterals dumbbells
2 different rear delt-flys
I like machine pec deck and kickbacks with dumbbells
Thursday - legs
superset-extensions with lying hamstring curls
leg press wide stance
squat (wide stance)
Front squat
Walking lunges
Narrow stance standing hamstring curls
straight leg dead lifts
Friday - Lower back/biceps
reversegrip lat pull downs
Close Grip back row
Reverse grip dumbbell rows
Dead lifts
straight hammer curls
in hammer curls
barbell reverse curls
concentration curls
Saturday - chest and Triceps
Bench press
Dumbbell Bench Press
Dumbbell Fly’s
Rope press downs
bar press downs
Close grip bench press
Reverse grip press downs
Cable Cross-overs
Sunday = rest day or cardio
I want to give a shout out to and a thank you to the M4BTeam for giving me the extra motivation to get this state.