Diet starts today at 173lbs.  Bodyfat is probably around 13 - 15.  Cardio starts lightly this week and gradually increasing length and intensity of sessions.  And still training harder than ever!  So keep looking back Ill be posting new pics and some posing videos when I lean out a bit.

 My diet is on key, and all planned out, carb cycling.  Clean as hell! 

wish me luck!

and hit the leg press, which I dont usually do. worked up to 800 for 6 - 8 reps to complete failure for a few sets. With about 60 seconds rest. it was ****ing intense! I felt like I had to puke! which isnt unusual for my leg days But who cares im making my legs grow!

so i moved on to barbell hack squats after the first set i felt the puke soming. So i jetted to the bathroom. Then went back to the hack squats. Another set of intense sets! Then on to Leg extensions, after 3 nice and painful sets i was like "shit! i have to puke again, so went to the bathroom and yea…big time haha

after that i figured i puked twice, and a lot my body is sayin no more! after 3 exercises my body was spent!

MUSCLEPRIME had me going so hard and intense my body couldnt take it! this sh!t is awesome!!!!

GMFH!!!!

My diet right now is carb and cal cyclic diet.  Ill do a few days low carb around 1g/LBM and about 1750 cals.  when i feel that i am quite depleted I will load up again.  The calipers show bodyfat is decreasing but not where I want it to.  Diabetes makes it hard to lose weight but I have beat every aspect of diabetes and I am not going to let it stop me from getting the physique I want and deserve.

 so to any of you more experienced people out there that may have some tips to really shed fat get at me!

Here is the routine:

Leg Extensions: 3 x 8 - 10

Front Squats: 3 x 8 - 10

Squats: 3 x 8 - 10

*note i rotate the order of squats and front squats week to week*
Glute-Ham Raises: 3 x 12
SLDL: 3 x 8 - 10

Leg Curls: 4 x 8 - 10

Walking Barbell Lunges: 3 sets 8 - 10 steps per leg

Walking Bodyweight Lunges: 1 set 15 sets per leg (long stretched out steps)

nothing out of the ordinary really.  with all exercises that I can safely, I will bring it to failure then rest about 5 seconds and so how much farther I can take it but keeping the total rep range under 12 for the set.  For the bigger movements like squats and presses the last set I’ll do a drop set.
I rotate squats and leg presses from workout to workout.  But that is basically it.  I also do "extreme" stretching after my workouts, and I feel that helps sooo much with growth!

I incorporate a lot of dropsets and rest pause techniques.  I also only train my legs once a week.

hope this helps

now stop reading and go squat!

But just becuase it is the holidays doesn’t mean we can be lazy and have some christmas cookies.  Stick to your diet and stay on track with your workouts.  It takes dedication and it sucks over the holidays, but you will feel so much better once it is over with.

Think about it, what is better, the taste of a few cookies or being down 1% body fat after the holidays and being one step closer to your goals!

I would pick the latter of the two.

Happy Holidays everyone

Steven

so my goal for today was 375 for at least 4, and i pulled it for 5 but was feelin strong and left it at 5 i could have gone more

my goal was 405 by the new year

since i was feelin strong i loaded up the bar with 8 plates and went to work and pulled it for 3 reps!

i have never felt so accomplished!

check out the vid on my page!

Bench 155 x 9 = 200lbs

BB Rows 225 x 6 = 261lbs

Deadlifts 315 x 4 = 344

Pullups 30 x BW

6 x BW + 20 lbs

Pulldowns 150 x 6 = 174

DB Rows 120 x 20 = IDK

wasnt feelin the squats so didnt wanna over do it

over all pretty satisfied

i need to work on my chest badly

anyways

an update on my kidneys.  Went to the DR had it looked at and im all good blood and urinanalysis was all perfect

so idk what that pain is. but im good to go

TIME TO BULK!

So I am going to set my maxes.  Then next week start to break personal records, week by week by week!

I cant wait!  This routine I have planned is going to work on the things i need to work on (chest and back width).  And make everything else bigger

stay tuned for a new me!

I am going to be working on my routine and diet all day today.  I need to bring my protein down.  Its been around 200 grams for so long.  And im starting to get kidney pains.  IDK if the excessive protein is causing that or what.  We will see.

Now excuse me while i go have a carb orgy

I would also like to thank all of you who have said such nice things and that are supporting me.  Thank you guys soooo much you have no idea how much it means to me!