history: blew my knee out 9 months ago, i’m 8 months out from my surgery. around the surgery i wasn’t able to get into the gym or move long story short lost about 25 lbs. i’m now back in the gym doing heavy upper body but still very light lower body work. focusing more on my knee health/mobility and not on numbers for the time being. rather be safe than have to deal with a bad knee forever.
Height: 5’11" - 6’ depending on the day and my mood
weight: 200
Bodyfat: 10-15% ish
lifts:
bench: 225x6
shoulder press: 135x5
squat: BW
deadlift: 135
diet:
9:00: 6 eggs, ham, bagel, fruit
12:00: rice, meat, veggies
2:00: 6 eggs, fruit
5:00: rice, meat and veggies
7:00: preworkout meal (simple carbs light protein)
9:00: post workout meal ramen and tunafish
12:00: meat veggies carbs
12:30: bed
the diet is a bit unusual because i am in korea working with what i’ve got meat over here is expensive so i take advantage of cheap eggs. the bread also sucks so i eat rice instead.
peri workout nutrition:
pre: 5g leucine, 5g creatine, dextrose
para: 10g leucine, dextrose
post:5g creatine, ramen and tuna
program:
keeping it simple with a 4 day body part split. i am interested in just getting bigger all around. at present seeing how the all out sets will work if i don’t like the results i’ll go ahead and pump the volume back up lol
schedule:
Monday: chest, biceps & calves
Tuesday: quadriceps
Wednesday: OFF
Thursday: back & hamstrings
Friday: OFF
Saturday: shoulders & triceps
Sunday: OFF
one rule for commenting: what i say i weigh, i do. none of this i don’t see the 5 lb gain from this photo to that. i don’t expect anyone to guess my bodyfat, or my weight. So just assume i’m not a total jackoff and that i am telling the truth.
