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Progress & Goals
169 Lbs.
LEAN BODY MASS
18 Lbs.
BODY FAT
PROGRESS HISTORY
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program is always changing as I learn more. I try to design my programs to get me to my goals in the most optimal way.
I begin each day with power lifts (bench press, squat, romanian deadlift, etc) and another exercise using heavy weights and 6-10 reps. Every two weeks I do a week of high repetition (12-20reps) for the same exercises. I also do a 3 day split but I lift 4 days a week. I only rest each muscle group about 4-5 days on this program. I'm usually pretty sore at first but the body adapts and you will find that DOMS doesn't last as long. 4days is plenty of time for recovery.
Day 1
Hamstrings, Quads, Calves, Abs
Day 2
Back, Triceps, Deltoids
Day 3
rest
Day 4
Pecs, Biceps
Day 5
rest
Day 6
Hamstrings, Quads, Calves, Abs
Day 7
Rest
My Nutrition Philosophy View My Full Nutrition Philosophy
I generally eat clean. When cutting I aim to eat a low carb, mod fat diet.
I allow myself 1-2 cheat meals a week. I dont like tracking my calories but I will if I want to ensure I meet my goals (ex: prepping for a photoshoot). I eat about 6 meals a day (3 solid meals, and 3 snacks). On days I do not workout I keep my carbs very low (approx 30% total macros in grams). On workout days i keep it around 35-40%. When cutting, carbs are only part of the game. I still make sure I am keeping a caloric deficit of 500 cals, thats why tracking is important.
In terms of food I eat, I don't like eating a plain and boring diet. I like variety and flavorful food. Spices and seasoning is important for me to keep my sanity. I usually eat A LOT of mexican dishes like burrito bowls and tacos. What I love doing is finding a food that is delish but isnt clean and transform it into a clean meal.
Sample Diet
Snack 1—whey protein, half a banana
Meal 1—oatmeal, 5 egg whites
Snack 2—low fat mozzarella string cheese, 0-4 strawberries
Meal 2—Salmon burrito bowl (lettuce, cilantro, black beans,
salsa, sweet corn, low fat cheese)
Snack 3—beef jerky/cottage cheese
Preworkout—Turkey wrap and sweet potato chips
Postworkout—Whey protein, casein, waxy maize/quick absorbing carb
Meal 3—Grilled chicken stir fry with brown rice and mixed
veggies
optional late night snack--flavored rice cakes
Snack 5—casein
My Supplement Philosophy View My Full Supplement Philosophy
Supplements can help you achieve pretty much any fitness goal. Know what supplements to take and when to take them is key.
Whey protein-The #1 supplement in my opinion is Whey protein. I have at least 1 scoop everyday: Morning, Intra-workout or post workout. Prefer Isolate and one with at least 5g of BCAA
Creatine-usually in my pre-workout drink. If not in preworkout, I take it with my pre and post workout meal
Casein-1 scoop post workout, 1 scoop just before bed
Waxy Maize/quick absorbing carb-amount depends if I'm bulking or cutting. Taken intra and post workout
Multivitamin-everyday with food
Omega 3, 6, 9 blend-everyday with food as directed on label
BCAA- 5g taken in intra workout drink
ZMA- recommended dose taken 30 mins before bed
PreWorkout-taken 10-30 mins before workout (caffeine free if doing a late night workout)
My Motivation Philosophy View My Full Motivation Philosophy
I'm very goal oriented. I love striving to achieve what other people would consider unachievable. This applies to all areas of my life.
What motivates me the most is the thought of achieving my goals. My family, my fiance, my friends, they motivate me. I want to make them proud!
hshokunb measured his arms at 15.2 in., a gain of 0.2 in. and measured 5 other body parts.
Jun 9, 2013
hshokunb measured his waist at 32.2 in., a gain of 0.2 in. and measured 5 other body parts.
May 18, 2013hshokunb updated his weight from 184.4 Lbs. to 183 Lbs., a 1.4 Lb. loss in 27 days.
May 18, 2013 | Like
hshokunb measured his waist at 32 in., no change in 14 days and measured one other body part.
Apr 21, 2013hshokunb updated his weight from 179 Lbs. to 184.4 Lbs., a 5.4 Lb. gain in 35 days.
Apr 21, 2013 | Like
Visitor Comments
hshokunb updated his body fat from 8.7% to 9.6%, a gain of 0.9% in 84 days.