Been lurking awhile and finally signed up and started taking part. I love trying to help people and hope maybe I can make a difference for someone somewhere.
I’m 26 and have been training for about 8 years, with 6 of them being serious (following a decent program). I have 2 powerlifting meets under my belt with a 1200 total at 181 being my best performance in 2016. We get free InBody testing at work and my last one on 8/12/19 showed me to be 5’ 9" and 204 lbs at 18.5% BF. Not great. Outside of lifting I play guitar/sing (southern rock, metal, and grunge), play and coach table tennis, golf, and ski. Pretty active, but the only one of those that I consider worthy of cardio is table tennis.
For the most part I’ve used some form of 5/3/1 at all times, with a few cycles of BW-only and self-designed programming (which had shitty results). Recently I’ve done 9 cycles of the 2x/week program from Beyond 5/3/1, followed by 2 leaders and 2 anchors of Limited Time. I just finished the first leader of Pervertor this morning and will start the second leader Monday. Main goals are to work on proficiency with the main lifts/get comfy with sumo again after going conventional-only for 2 years, as well as lean out just a little bit. I got married at the end of September and let the stress of planning get to me in the form of a shitty diet and a little much drinking, but so far my efforts to fix that have been working. This next cycle I’ll probably work on eating just a little more and see how the mirror and InBody shake out.
Diet-wise I just shoot for ~200 grams of protein a day from whole food and maybe 1 shake. I usually have carbs in the form of sweet potatoes, whole grain flatbread (breakfast burrito), white rice, quinoa, or fruit at each meal. Fats shake out incidentally from eggs, meats, and oils. I try to go based off of my appearance and how I feel rather than macro tracking, otherwise I drive myself nuts. I won’t ever step onstage in trunks, so I eat mainly for health and performance - with a side of “my wife is a smokeshow so I should at least make an effort to be quasi-attractive” - and have worked hard to make quality foods a habit.
Excel sheet for the upcoming leader: