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Progress & Goals
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
PROGRESS HISTORY
Philosophy
My Workout Philosophy View My Full Workout Philosophy
Just a 4-day split based on the principle of non-linear periodization
Tuesday: Back + Shoulders + Arms (Power - i.e. compounds in 4-8 range)
Wednesday: Cardio + Abs
Thursday: Legs + Chest (Hypertrophy - i.e. compounds + isolation in 8-20 range)
Friday: Back + Shoulders + Arms (Hypertrophy - i.e. compounds + isolation in 8-20 range)
My Nutrition Philosophy View My Full Nutrition Philosophy
I just make sure to stick to my pre-determined macros and fibre intake.
160g protein
250g carbs (Lower this to 150g when cutting)
50g fats
40g fibre
I make sure to spread my food intake throughout the day in 4 equal doses. Also, I never eat the same foods every ay because it can get really boring. Macros are what matters, not foods!
My Supplement Philosophy View My Full Supplement Philosophy
Just use some basic, research proven supplements year round.
Whey protein - breakfast, post-workout, whenever I need some protein!
Creatine monohydrate - 5g/day
BCAAs (from Xtend or Recoup) 2 servings intra workout
Pre workout (Scivation Novem)
Omega 3 - about 1g EPA and 0.5g DHA per day
Multivitamin
My Motivation Philosophy View My Full Motivation Philosophy
AntonisD updated his weight from 142.8 Lbs. to 145.2 Lbs., a 2.4 Lb. gain in 45 days.
Jan 17, 2013 | LikeAntonisD measured his arms at 12.2 in., a loss of 0.4 in. in 287 days and measured 5 other body parts.
Dec 3, 2012AntonisD updated his weight from 146.3 Lbs. to 142.8 Lbs., a 3.5 Lb. loss in 252 days.
Dec 3, 2012 | Like
AntonisD joined the Thighsclub BodyGroup.
Reason I joined this BodyGroup: My legs were always my weakest body part. Started really working on them in October. They measured 18 inches then, now they are 21. I am very happy about that but I want to keep them growing! Members: 645
AntonisD is now friends with BeachLifeguard.