T Nation

It's That Time of The Year


#1

Hey everyone its me again. The great lurker BONE. I figured I would start to post my pics for upcoming college nationals. I am not gonna type a book about how I train or eat but I will answer questions if I am asked. But these pics are from about 205 and somewhere around 19 20ish weeks out.


#2


Back


#3

Looking pretty thick!


#4

If you would mind and had time a breif look into your off season diet would be kewl also training split? But if you dont want to post that alright.

Looking thick


#5

Looking awesome. Very thick and lean for this far out. Will be following your progress for sure.


#6

You've got some thick-ass wheels. Nice work, man.

CS


#7

DUde your back is super wide and your quads even LOOK heavy. NIce work!


#8

My off season diet is pretty much eat whatever Id like. I don't really eat shitty food anyways so its pretty easy to stay lean. It's a lot of extra lean ground beef lean turkey and chicken some times ill buy the lean stuff just for a change of pace. My carb amounts change daily just depending on how I feel so sometimes maybe 100g or 300g all about how I feel. I try to keep my protein around 200 to 250 so about 1g per pound or so. Fridays I would like to do a cheat meal sort of whole thing and eat a whole papa johns chicken pizza.

My split is weird because I went from doing chest, tri back, bi shoulders leg and arms to a 3 day DC split then to two or three weeks of a 4 day DC split. I like switching it when I stop feeling my splits or I just get bored of it. And I really like the contrast of the 5 day split focusing on different body parts vs. the DC train everything twice in eight days.

I think that about covers it but if you want specifics ask and I will do my best to respond.


#9

And thanks for all the compliments it was a productive off-season.


#10

looking fucking boss.


#11

16 weeks out about 197ish


#12

You already look really lean bone for 16 weeks out. How much more weight are you planning on losing?


#13

I am hoping to come in around 175ish or pretty close to the top of middleweights. Last year I came in at 164 and I think I put on a good 5 or 10 pounds of muscle on.


#14

Awesome so you have about 20 pounds to lose in 16 weeks. Hell cutting that slow you might even be able to add a little mass as you do it! What are your macros looking like right now?


#15

My macros just changed to 270g pro/180g carbs for back and bi, 270g pro/150g carbs for chest and tri, 270g pro/100g carbs / 24g for fats for shoulders, 240g pro/240g carbs for legs, and off days 300g pro/ 75g carbs and 20g of fat for off days


#16

Wow that's crazy you break it down so much. It must take a long time to record everything.