Ruben
10775 posts since 2/7/03
20 Jul 2014 06:49
Was really happy with my summer cut, felt great finishing the diet with abs and then eating like a normal human being for 2 weeks, 3 meals a day - was having pancakes and Danish's for breakfast etc.
Adding cals back in now and will try to keep it cleaner (always say that though). Away again in February so probably a slow and clean 4 month bulk and 2 month cut.
phish
204 posts since 5/1/10
20 Jul 2014 10:33
anyone with skinny little calves ever managed to get them to grow?
training properly for like 3 years and had bare gains everywhere apart from there.
Ruben
10775 posts since 2/7/03
20 Jul 2014 11:21
Good question. At the moment I enjoy watching the calories and adding them in or taking them away, makes it more interesting and from experience I prefer to have a short term goal (6 months is ideal for me).
I would imagine a lifetime of bulking cutting and maintenance in various measures to be honest. 6 pack for holiday is an achievable and decent target for me for the time being.
Ruben
10775 posts since 2/7/03
20 Jul 2014 11:24
Determined to build my chest up, bad shoulders prevents it but I'm trying a different angle now.
20 Jul 2014 12:41
Phish - as MTP says but if you are doing them on leg day do them last.
Use a smith and go heavy for 2 / 3 sets then take a plate off either side and rep out.
Don't bother counting the reps (by the end you will have done 100+) and make sure you do a 1/3/2 rep range with a good 3 sec squeeze.
Make sure safeties are on, you don't want a few hundred kg on your back with jelly legs!
Ruben
10775 posts since 2/7/03
20 Jul 2014 13:05
Being woefully shortsighted feels nice bro's.
20 Jul 2014 15:29
What's your body fat percentage Ruben?
Ruben
10775 posts since 2/7/03
20 Jul 2014 16:52
Cheers muay and Bennelli.
No idea pherkan, might use my mates callipers to get an idea though.
20 Jul 2014 17:52
What does your diet look like?
Ruben
10775 posts since 2/7/03
21 Jul 2014 03:17
Milk in all the shakes.
Then my cut was the same diet but I slowly removed the oats, milk, cheese, yoghurt and OJ.
I prefer doing it this way (exact same things every day) as it makes my life easier, I'm in my van all day so once I'm at work I only have what I've got with me. I know it's by no means a perfect diet and could do with more veg but it suits my lifestyle.
Also I don't drink or smoke so I feel healthy enough without getting too into macro's and all that caper. Although I did do a quick count up recently and before I start cutting the cals the ratio was 40/30/30 so spot on which was luck more than anything.
I clock up 6-8 miles a day on foot which is obviously a big factor, I guess if I didn't then my diet would need tweaking and I'd have to hit the treadmill to keep the bodyfat low.
@ pherkan! some great broscience…just hit calves at end of every session..drop set them!
