@Andrewgen_Receptors
I think it just may have been the deprivation from the prep and partly rebound from the diet. My trainer said i’d prob put 20lbs back on pretty quick. Another theory is the rebound from the semaglutide i was taking. I only took it for 2 months and stopped 2 weeks out from the show.
I’ve still got a foot on the wagon i’m just dragging the other one trying to get it up there.
I’m going into a long bulk phase for the rest of the year as I realized at the show I need a bit more muscle to not be last so I know i will gain weight and it won’t all be good but being back to 190-195lbs feels so much better.
As long as you know what it is, I think that is the important part.
I would imagine the semaglutide rebound is rough… consider a ‘no limit’ diet with unlimited lean protein and veggies, but monitored carbs and fats. At least you can eat when you’re hungry and not worry about it turning into fat.
I am just planning a mini blast when I come off of it. Hopefully that keeps fat gain to a minimum. Also, planning a lot of protein, so hopefully that helps as protein seems tough to convert to fat.
Yeah I pretty much just dropped it. It’s weird when you diet normally and fuck up, you just fuck up, get pissed at yourself and move on. Dieting for the show felt much different as I wasn’t gonna fail so I didn’t have those little “craving satisfiers” at all. I think those little off plan/cheat/refeed whatever you call them is a huge mental help along the way.
When are you coming off? How much are you taking? If i remember you wer taking .25mg’wk split? I was at .5mg/wk. At .25 for the first month i noticed no difference.
Post contest I would eat junk diet for only one week. After that week I dropped all “sugar,” because that drives your appetite crazy. I would get on a clean bulk to get back to just above 240lbs. NO SUGAR! This is when discipline makes diet (bulk or cut) easy. No cravings, or at least minimize them.
Tellme about it. Even while in the hardest part of the prep it was pretty easy to stay on task. Of course I would have loved to slam a pizza but didn’t crave it.
It’s def hard to get back on track once you take your hands off the wheel a bit. I’m getting back there, it’s just a little slower than I would have thought.
I am up to roughly 0.6 mg/wk now (weird mg/mL with the tiny vials I have). I split it into two shots. I won’t go higher than that. I was thinking I’d try half that for a bit to see how I do before dropping it.
Legs
Squat 3x10/2x8/1x6
Single leg press down 3x12 each side
Glute kicks-No weight. Just to stretch 3x15 each side
Seated leg press 3x12
standing calves 3x20
leg extensions 3x15
Legs are tough as the lower back is still a slight issue but we are working through it.
Keeps improving so will keep pushing.
Food-2450cals/270c/36f/260p
Meal1 1c egg whites/1 slice no fat cheese/80g oatmeal/half fuji apple
Meal2 4oz chicken breast/1c rice/green beans
Meal3 4oz chicken breast/1c rice/green beans
Meal4 4 rice cakes pre WO
Meal5 1c egg whites/1 slice no fat cheese/80g oatmeal/half fuji apple
Meal6 Shake
Training
Push2
Arsenal Incline Bench 100x15/150x15/200x8 plus 1 drop
Pec Deck 140x15/160x15/180x15/200x15
Rope tricep extension 50x15/60x12/70x10/70x10 plus 2 drops
Single arm low to high cable crossover 3-40x10each
Single arm tricep extension 20x12/25x12/30x9 plus 20x15 back off
No shoulder work today. Both shoulders a bit sore from monday heavy (for me) side laterals
Food-2450cals/270c/36f/260p
Meal1 1c egg whites/1 slice no fat cheese/80g oatmeal/half fuji apple
Meal2 4oz chicken breast/1c rice/green beans
Meal3 4oz chicken breast/1c rice/green beans
Meal4 1 bagel w/honey pre WO
Meal5 1c egg whites/1 slice no fat cheese/2 bagels
Meal6 Shake
Training
Push1
Arsenal Incline Bench 100x15/150x15/200x8 plus 1 drop
Pec Deck 140x15/160x15/180x15/200x15
Arsenal shoulder press machine 90x4
Rope tricep extension 50x15/60x12/70x10/70x10 plus 2 drops
Low to high cable crossover 3-40x10each
Single arm tricep extension 20x12/25x12/30x9
No training today. Shoulder has been acting up again. Saw the orthopedic surgeon today and he gave me a shot to get the inflammation down. Think bustin ass in the tractor all weekend inflamed it more than it was already. Hopefully will feel better tomorrow.
Food-2455cals/328c/20f/234p
Meal1 1c egg whites/1 slice no fat cheese/100g oatmeal/half apple
Meal2 4oz chicken breast/1c rice/green beans
Meal3 4oz chicken breast/1c rice/green beans
Meal4 2 rice cakes pre WO
Meal5 1c egg whites/1 slice no fat cheese/half apple/80g oats
Meal6 popcorn
Training
Legs2
Arsenal squat 90x12/360x10/540x10720x10
Arsenal leg press 360x10/540x10/720x10
Hip abductor 150x15/170x15/180x15/190x15
Hip adductor 130x15/140x15/150x15/160x15
standing calve 200x15/240x15/250x15/280x15
leg extensions 70x12/90x12/90x10/90x8 plus 2 drops
Food-2467cals/333c/17f/237p
Meal1 1c egg whites/1 slice no fat cheese/100g oatmeal/half apple
Meal2 4oz chicken breast/2c rice/green beans pre WO
Meal3 4oz chicken breast/1c rice/green beans post WO
Meal4 1tbsp PB
Meal5 1c egg whites/6slices Ezekiel/0 cal syrup
Meal6 Shake
Training
Pull2
Wide grip pulldowns 90x15/130x15/150x12
Chest supported rows 50x10/70x10/70x8
Rope hammer curls 60x15/80x15/90x15/100x15
Close grip seated row 100x12/120x12/140x12
Cable drag curls 30x15/50x12/50x11/50x12
Arsenal seated low single arm row 45x10/90x10/135x10
Standing single arm DB curls 20x12/25x12/30x11
Food-2454cals/270c/46f/228p
Meal1 1c egg whites/1 slice no fat cheese/80g oatmeal/half apple
Meal2 6oz chicken thigh/200g rice/green beans/pineapple
Meal3 6oz chicken thigh/220g rice/green beans/pineapple
Meal4 1c egg whites/1 slice no fat cheese/80g oatmeal/half apple
Meal5 Shake
Training Reps up 2rep/Poundage up 185lbs
Push1
Arsenal incline bench 90x10/180x10/230x8
Arsenal shoulder press 90x12/110x12/130x12-don’t go heavy on these to protect the shoulders
Cable chest fly-40x12/50x12/60x11
Rope Tricep extension 50x15/60x15/80x15/100x9
Prime cable press 60x15/65x15/70x13/70x13
Arsenal Tricep press down 135x15/180x15/225x15
Cardio
20min incline treadmill post WO
Enough Fn around. Diet is tightening up again. Time to grow!!! Back to boring!!!
