samiwhitie
New member
Background
I'll keep this short and sweet and if you think I left some information out please feel free to ask. I always respond.
I used to be a calisthenic freak back in my high school days, so I did loads of pull ups and other variations. A lot of dips, push ups, and hundreds of squats a day since it's only body-weight am I right? I got the newb gains, but I was ignorant in the nutrition area, so I didn't really progress much further in size. Fast-forward to now where I have a consistent schedule and more knowledge in overall health and fitness, I believe I've come a long way after 8 months of consistent lifting and more focus on my diet. The first two months were an aggressive cut then I unintentionally dirty bulked for 4 months(I rebounded hard), and I finally decided to do a slow 4-month cut before my vacation in the Philippines.
M/23/5'9"(178cm)
SW: 87.5kg/193lb, CW: 82.5kg/182lb, GW: As lean as possible without feeling like death.
Before and After Pic:
Cut/Bulk Pics:
Current Calorie Intake: 2400-2600
Macros: 30P/20F/50C
Diet:
Nothing out of the ordinary, I eat pretty much every protein source that are on the leaner side just to hit my macros. Lots of mixed vegetables and fruits every meal. Brown/white rice for carbs and sometimes whole wheat tortillas. I'm also doing intermittent fasting because I love eating huge meals and I like that incapacitated feeling after eating so much.
Sauces I cook with every meal: Oyster, Hoisin, Fish, Soy, Rice vinegar
Sauces I use with these meals: Sugar free Ketchup, Sugar Free BBQ, Sugar free Cucumber Relish(it's so good)
I also do a re-feed once or twice a week depending on how exhausted I feel.
Workout Program:
I have never lifted weights prior 2019, however I used to do calisthenics for a lot of years just never consistently.
I've been following the Reddit PPL beginner program ever since February'19 with slight changes. I added weighted pull-ups on pull days and dips on push days because they're my babies. These 2 exercises were pretty much the foundation of my current physique since I used to only do body-weight exercises(inconsistently) for many years.
Deadlift and Bench went down by 5lb at the beginning of my cut, but Squat and OHP increased by 5lb
Current lifts in this cut:
Deadlift: 120.2kg/265lb (3x5, sometimes 4x5 if I had a re-feed during the week)
Bench: 88.4kg/195lb, (4x5, 1x5+)
Squat: 108.9kg/240lb (4x5, 1x5+ down to 3x5, 1x5+)
OHP: 54.4kg/120lb (4x5, 1x5+)
What's cardio?
Stretch: Every single day. Memory Foam Rollers are amazing especially before you hit legs.
Sleep: 7-8 hours. I'm very strict on my sleeping schedule, so I make sure to sleep at the same time every night!
Lifestyle: 8 hours of desk job, so I try to move as much as possible. I also don't drink alcohol or smoke.
Supplements:
I'll keep this short and sweet and if you think I left some information out please feel free to ask. I always respond.
I used to be a calisthenic freak back in my high school days, so I did loads of pull ups and other variations. A lot of dips, push ups, and hundreds of squats a day since it's only body-weight am I right? I got the newb gains, but I was ignorant in the nutrition area, so I didn't really progress much further in size. Fast-forward to now where I have a consistent schedule and more knowledge in overall health and fitness, I believe I've come a long way after 8 months of consistent lifting and more focus on my diet. The first two months were an aggressive cut then I unintentionally dirty bulked for 4 months(I rebounded hard), and I finally decided to do a slow 4-month cut before my vacation in the Philippines.
M/23/5'9"(178cm)
SW: 87.5kg/193lb, CW: 82.5kg/182lb, GW: As lean as possible without feeling like death.
Before and After Pic:
Cut/Bulk Pics:
Current Calorie Intake: 2400-2600
Macros: 30P/20F/50C
Diet:
Nothing out of the ordinary, I eat pretty much every protein source that are on the leaner side just to hit my macros. Lots of mixed vegetables and fruits every meal. Brown/white rice for carbs and sometimes whole wheat tortillas. I'm also doing intermittent fasting because I love eating huge meals and I like that incapacitated feeling after eating so much.
Sauces I cook with every meal: Oyster, Hoisin, Fish, Soy, Rice vinegar
Sauces I use with these meals: Sugar free Ketchup, Sugar Free BBQ, Sugar free Cucumber Relish(it's so good)
I also do a re-feed once or twice a week depending on how exhausted I feel.
Workout Program:
I have never lifted weights prior 2019, however I used to do calisthenics for a lot of years just never consistently.
I've been following the Reddit PPL beginner program ever since February'19 with slight changes. I added weighted pull-ups on pull days and dips on push days because they're my babies. These 2 exercises were pretty much the foundation of my current physique since I used to only do body-weight exercises(inconsistently) for many years.
Deadlift and Bench went down by 5lb at the beginning of my cut, but Squat and OHP increased by 5lb
Current lifts in this cut:
Deadlift: 120.2kg/265lb (3x5, sometimes 4x5 if I had a re-feed during the week)
Bench: 88.4kg/195lb, (4x5, 1x5+)
Squat: 108.9kg/240lb (4x5, 1x5+ down to 3x5, 1x5+)
OHP: 54.4kg/120lb (4x5, 1x5+)
What's cardio?
Stretch: Every single day. Memory Foam Rollers are amazing especially before you hit legs.
Sleep: 7-8 hours. I'm very strict on my sleeping schedule, so I make sure to sleep at the same time every night!
Lifestyle: 8 hours of desk job, so I try to move as much as possible. I also don't drink alcohol or smoke.
Supplements:
- Magnesium
- Fish-Oil
- EC Stack (Please do a long research before starting this stack)
- Whey Protein
- Creatine
- Vitamin D