My current routine/diet

[needsize]

I've had some request for my current diet and routine, so I'll post the gist of it. The set schemes are set for the way my body responds, so some are more than others. All sets are to failure, I originally started with less sets this time, and have started to add some. I have 2 different routines that I alternate every week

Day 1 chest/calves
flat bench 2 sets 6-8 reps
incline dumbell press 2-3 sets6-10 reps
incline flyes 2 sets 8-10 reps
pec dec 1 drop set to failure

standing calve raises 75 reps done rest pause

Day 2 back/shoulders(workout 1)
military press 3 sets with a drop set on last one
side laterals 3-4 sets with 1-2 drop sets
deadlifts 1 set to failure 6-8 reps
weighted chins 4 sets 6-10 reps
t bar rows 3 sets -10 reps with a drop set on last one
shrugs 4-5 sets 8-10 reps

back/shoulders(workout 2)
weighted chins 4 sets 8-10 reps
t bar rows 4 sets 8-10 reps
shrugs 4-5 sets 8-10 reps
military press 3 sets with a drop
side laterals 3-4 sets 8-10 reps

Day 3 and 6 are rest days

Day 4 bis/tris(supersetting between bis and tris)
standing barbells curls 3 sets 6-8 reps
close grip bench 2 sets 6-8 reps
incline dumbell curls 2 sets 6-8 reps
weighted dips 2 set 6-8 reps
preacher curls 3 sets 8-10 reps
skull crushers 2 sets 8--10 reps
overhead extensions 1 set 8-10 reps with drop set

Day 5 quads/hams/abs/calves
squats 2 sets 6-8 reps
leg press 2 sets 8-10 reps
hack squat 2 sets with a drop set

stiff legged deads
1 set 8-10 reps
lying curls 2-3 sets 8-10 reps with a drop set

seated calves 75 reps done rest/pause

abs 5 sets of 8 reps, static holds with 45lb plate

Hope that made sense, diet to follow in a second....

 

[needsize]

my diet has some changes day to day, but this is basically it

meal 1 eggs and toast
meal 2 oatmeal and whey shake
train
meal 3 shake 40 grams whey 70 grams dextrose
meal 4 steak/potatoes
meal 5 pasta and tuna
meal 6 1/2 container cottage cheese and 1-2 sandwiches
meal 7 same as # 6
meal 8 whey shake in milk
I also have a large glass of skim milk with every meal, and 4 tablespoons of EFAs every day

 

[kingc_79]

nice man..i really like the diet..simple and to the point..do you have any idea on calorie range on the diet?

 

[socal girl]

i'm surprised to see that a lot of your protein comes from whey. i usually like to use meats, but now i'm wondering if i should change over to whey for the majority of my protein and save some money...

 

[needsize]

no idea what the calories are, the only part I'm sure of is that the protein ends up around 400-450 grams per day

socal girl, the cottage cheese and milk gives me a ton of protein, and is super cheap. When I had to cut out the dairy for the show for 4 months, my grocery bill went through the roof

 

[Arnold'sApprentice]

i hate pasta and tuna but it's economical. do you add a lil ketchup or something? i can't eat it if it/'s so dry

 

[JKurz1]

Need . sweet bro - but, can you post the amounts of each meal.....assuming you measure....or are we talking eating until you are comfortably full?

 

[from zero]

Nice man. Good simple diet.

I like your workout too.

 

[chewyxrage]

thanks for posting this.

 

[needsize]

Arnold'sApprentice, i usually have the tuna with 1/2 box kraft dinner, that definitely helps, but sometimes I do throw in some ketchup or whatever

JKurz1, the amounts tend to vary a little, but some stay the same, ie breakfast is 4 whole jumbo eggs and 2 pieces of toast...but it tends to depend on how much room is in my stomach, and if it'll digest in an hour and a half so I can eat the next meal

 

[JKurz1]

what about the pasta and pot. portions? 6oz? 8oz? 10oz? don't weigh??? thanks bro -

 

[guldukat]

Day 1 chest/calves
flat bench 2 sets 6-8 reps
incline dumbell press 2-3 sets6-10 reps
incline flyes 2 sets 8-10 reps
pec dec 1 drop set to failure

standing calve raises 75 reps done rest pause

Still doing those "fun" high-rep raises, I see I need to try them myself. (You picked a weight you could do over 20 with, then took it from there, right?)

I'm curious about the pec workout. You're moving some pretty heavy iron for the flat bench and inc. DBs, so what do your warm-ups look like for those two, particularly for the former?

Day 2 back/shoulders(workout 1)
military press 3 sets with a drop set on last one
side laterals 3-4 sets with 1-2 drop sets
deadlifts 1 set to failure 6-8 reps
weighted chins 4 sets 6-10 reps
t bar rows 3 sets -10 reps with a drop set on last one
shrugs 4-5 sets 8-10 reps

back/shoulders(workout 2)
weighted chins 4 sets 8-10 reps
t bar rows 4 sets 8-10 reps
shrugs 4-5 sets 8-10 reps
military press 3 sets with a drop
side laterals 3-4 sets 8-10 reps

For a minute I thought you were doing one of these in the AM, then coming back for a second one later in the day. *That* would be really interesting

Nonetheless, what you do have is pretty intriguing still, working delts first one week, back the next. I like the idea, but have a few questions about it and other things you do on this day:

1--When you delts or back second, are your work set poundages for that group affected to any signficant degree?

2--How long does that workout take? I could see it done in an hour if someone was trucking, but 1.5 hrs. would be more my pace. (Probably longer...it takes me at least 15 minutes to do 3-4 warm-ups and one work set of rows )

3--What kind of T-Bars are you doing? A machine, or Coleman-style with a BB in the corner? Is there any particular reason(s) you favor these over standard BB rows or DB rows?

4--What do you use for laterals (DB, cables, etc.), and if they're DB laterals, how do you perform them?

I ask because I could never decide how to do those things. If I went very strict, with locked elbows, I could never get above 35 lbs. Even that was hard as hell. With a looser style and hitch at the bottom, I could move a lot more weight and actually make some progress on the things...the trouble was, I never felt it in my medial delts much at all. It was going from one extreme to the next.

5--Eh, that's enough You're always good to answer questions here...no reason to abuse that

Just one more question:

Day 3 and 6 are rest days

Day 4 bis/tris(supersetting between bis and tris)

I like the arm routine. Now, by "superset," do you mean:

--you're just alternating opposing parts, but do all BB curl sets before moving on;

--you're going from curls to close-grip, and so on;

--and/or, you're resting little between these exercises?

That probably sounds crazy, but I've seen the word "superset" used so many ways I always gotta ask what someone means by it.

 

[needsize]

guldukat, I'll see if I can get all your questions..

The calve workout is a blast, I keep adding weight to it every week, but I am getting used to it so I'll change it up soon.

My warmup for chest looks like this
95lbs x 10
135lbs x 8
185lbs x 5
225lbs x 5
275lbs x 3
315lbs x 2
340lbs x 6/5 rep
no extra warmup for dumbells

1 for the back workout, I am responding well this this approach. When I do delt last, surprisingly, first set is still at the same weight, but then it drops fast afterwards, where as normally I could do all 3 sets on the same weight.
2 With my long warmup, it takes arounf 1 1/2 hours, I train briskly but dont stress about time
3 for t bars I am currently using a machine, I was doing it with a olympic bar stuck in the corner, but once you get to a certain weight you need to have someone stand on it, and I dont like having to rely on others
4 laterals are with dumbells, starting with them at my sides (not in front like some do), and raise them to shoulder height with a sleight elbow bend. I've been up to the 45's for 10s like that, but I have some tendon damage in my elbow that is causing me trouble so right now I either go way lighter or use a machine

for arms, by supersetting I mean I do a set for bis/ wait 1.5 minutes and do a set for tris, wait 1.5 minutes then back to bis, etc. Every now and then I train bis straight up first, then tris, but it affects the strength of whatever I do second. I'm really pushing for tri strength right now too, last week I went 6, then 5 reps on 320lbs for close grip


JKurz1, the pasta is normally that 1/2 box kraft dinner, so I dont know how many ounces that is

 

[WalkingBeast]

Whats your full chest workout look like? What are your measurements at now? Looking huge in the pics! I prefer the offseason look and strength myself.

 

[needsize]

my full chest routine is the same as I listed at the top of this post, its pretty basic but heavy.
Measurements are good now, when I started the contest diet, I was 235lbs at 13% bodyfat, and arms were 18 1/2 cold(with my frame they always look much bigger), legs were 27". I'm now sitting at 245lbs at around 11% bf, arms just under 19" cold, and legs at 28", so thigs are going well, and its basically about 9 weeks after the contest.
I keep getting a lot of requests for the off season pics so I'll take some this week if I get a chance.
Personally, my favourite look wasnt show day, it was 4-6 weeks out from the show, still lean but big too, here is a pic from 6 weeks out, this is the bf I would like to carry all the time

 

[MattRecc]

your thighs look fucking huge in that pic

 

[Arnold'sApprentice]

your thighs look fucking huge in that pic

Bump...i find it ironic that you;re called 'needsize'...you don't,you got it

 

[WalkingBeast]

my full chest routine is the same as I listed at the top of this post, its pretty basic but heavy.
Measurements are good now, when I started the contest diet, I was 235lbs at 13% bodyfat, and arms were 18 1/2 cold(with my frame they always look much bigger), legs were 27". I'm now sitting at 245lbs at around 11% bf, arms just under 19" cold, and legs at 28", so thigs are going well, and its basically about 9 weeks after the contest.
I keep getting a lot of requests for the off season pics so I'll take some this week if I get a chance.
Personally, my favourite look wasnt show day, it was 4-6 weeks out from the show, still lean but big too, here is a pic from 6 weeks out, this is the bf I would like to carry all the time

Awesome brother! Do you think it would be possible for you to lean out for competition and still keep your arms at 18-18.5 ? You look real lean in your offseason pics is why I ask. By workout I meant weight/rep wise. Should of specified.My last question, what do your thighs measure around the tear drops? Just asking cuz all the meat of my legs is at the top, my tear drops are about 17" around. Look incredible as always and have my utmost respect. ThanX again!

 

[needsize]

WB, I kept my arms at 18" right up until 1 week before the comp, the carb depleting caused a huge drop that I never got back, so it can be done.
As for the teardrops, I just measured and they are around 23", theya re supposed to be small down there as it makes the taper into the upper thigh look better

 

[IJ26]

always helps to have a good bro on the board to give advice. thanks needsize

 

[Cut]

interesting post.

 

[needsize]

always helps to have a good bro on the board to give advice. thanks needsize

always glad to help

 

[Lord_Suston]

solid info as always man, I was wondering how is your lower back strength now compared to before, I know you don't focus on strength but it is a good measuring stick that I use for progress in guys who lift heavy. Solid work all, takes a lot of time to build a body like that

 

[WalkingBeast]

WB, I kept my arms at 18" right up until 1 week before the comp, the carb depleting caused a huge drop that I never got back, so it can be done.
As for the teardrops, I just measured and they are around 23", theya re supposed to be small down there as it makes the taper into the upper thigh look better

Awesome brother! I wish my tear drops were 23! haha. I havent even trained legs in a while, due to my obsession with deadlifts in the last year. Though I never squatted, everytime I trained legs I was guaranteed to puke or dry heave. Id do leg press mostly, 16 plates (8 per side) for 52 reps, not to mention all the other sets.
Never amounted to much though. I got sore as fuck though. Ive never been as shredded as you, even when measured at 5 and 7% when I was 18, but was just curious how much size Id lose if I cut. Losing 2 inches on the arms is fucking scary! haha Im at about 18 inches on my arms now and would like to think I could keep most of it, since Im fairly lean and cant see any fat on my arms. ThanX alot!!!!!!!

 

[needsize]

solid info as always man, I was wondering how is your lower back strength now compared to before, I know you don't focus on strength but it is a good measuring stick that I use for progress in guys who lift heavy. Solid work all, takes a lot of time to build a body like that

actually my deadlift strength sucks compared to usual, the nerve in my lower back is playing havoc, last workout I got 475 for 5, which is a far cry from the 500 for 10 that I can normally do. Funny thing is I am way bigger than I have ever been though

WB, I get sick(without actually throwing up) everytime I train legs as well. I pushed it so hard today that I've been feeling like shit all night. The arm size you should be able to keep as long as you are careful, its when you go from ripped to contest shape that things change

 

[WalkingBeast]

actually my deadlift strength sucks compared to usual, the nerve in my lower back is playing havoc, last workout I got 475 for 5, which is a far cry from the 500 for 10 that I can normally do. Funny thing is I am way bigger than I have ever been though

WB, I get sick(without actually throwing up) everytime I train legs as well. I pushed it so hard today that I've been feeling like shit all night. The arm size you should be able to keep as long as you are careful, its when you go from ripped to contest shape that things change

How do you keep from puking? Pace yourself or hold it in someway? 475x5 is still fucking strong. Contest shape takes a few inches off the arms? Is it possible to keep the arm size and still get in contest shape? ThanX brother!

 

[needsize]

When I feel myself getting ready to toss the cookies, I slow down a bit, it usually doesnt happen to the end of the workout though.

I think you could get into contest shape and keep more size than I did, like I said the carb depleting killed me. next time i will carb load much heavier and will fat load as well. I also dropped 15lbs of water in the last 2 days, that kinda hurt too.

If you look at my avatar, they were only 17" there but they dont look it

 

[JKurz1]

How do you figure you do 2 sets of 6-8 reps when you said your warmup was:My warmup for chest looks like this
95lbs x 10
135lbs x 8
185lbs x 5
225lbs x 5
275lbs x 3
315lbs x 2
340lbs x 6/5 rep
no extra warmup for dumbells


Also, more intrigued by your diet.......do you weigh your food? For example how much steak are you consuming? Potatoes? Etc.
Do you eat till you're full? Do you snack in between?

 

[WalkingBeast]

When I feel myself getting ready to toss the cookies, I slow down a bit, it usually doesnt happen to the end of the workout though.

I think you could get into contest shape and keep more size than I did, like I said the carb depleting killed me. next time i will carb load much heavier and will fat load as well. I also dropped 15lbs of water in the last 2 days, that kinda hurt too.

If you look at my avatar, they were only 17" there but they dont look it

Nice! Me, once I cross that line, Im fucked. haha I usually just force it out. Yes, your arms look much bigger then 17 in the avatar. Most pros dont look that ripped! haha. Awesome work brother! Keep it up!

 

[guldukat]

guldukat, I'll see if I can get all your questions..

You did, and then some biggun' Thanks!

Your warm-up scheme is a lot like mine. I might do one less "bridging" set here and there, but then, you are stronger than me. More weight requires more warm-ups

This is really interesting:

1 for the back workout, I am responding well this this approach. When I do delt last, surprisingly, first set is still at the same weight, but then it drops fast afterwards, where as normally I could do all 3 sets on the same weight.

I wonder why that is? I'm not one to get into fiber type much, but it'd seem to me this suggests you're a fast-twitch demon. The fact that you've done a 5x5 w/ 255 on militaries (or was it seated press?) corroborates this

Anyway, I like that approach a lot. You're giving each bodypart priority week to week, but the second group still gets a good workout.

Let's see...

I hear you on T-Bars. It's amazing, but after 11 years of this, I've only done them ONCE! I like all my back movements at the moment, but after I work this one Hammer row as high as I can, I think I might try the T-Bar to do something different.

I also figured that's what you meant by supersetting. I used to do something pretty similar when I had them both on the same day. Like you said, that way you can still move reasonable weights for everything; one or the other needn't suffer after ALL of bis or tris was finished up.

Awesome close-grip, btw. Your arms are truly outstanding, and the wheels looked Mike Francois-ish in those 6 week out pics. I still can't get over those guys who said your hamstrings weren't up to snuff, ROTFLOL...

 

[guldukat]

How do you figure you do 2 sets of 6-8 reps when you said your warmup was:My warmup for chest looks like this
95lbs x 10
135lbs x 8
185lbs x 5
*snip*

He meant _work sets_

And hey, Walking Beast, it's very unlikely you'd lose 2" on your arms if you were in contest shape. Like you said, you're already pretty lean

You might lose a half-inch to get your bodyfat at contest-ready levels, but I doubt even that much, let alone more. What I think NS was saying is that after you're already as lean as possible, cutting your water is what causes the most drastic shrinkage.

 

[CobraUTAH]

I've got a question on your leg measurements. When I measure my legs I always measure at the top where it's the biggest is this a correct measurement, meaning is this where the pros measure? Also when you measure the teardrops do you measure just above the knee cap or like 2 or three inches above it? I've put two inches on my upper thigh in the last 10 months with the 5x5 program!!

 

[needsize]

I measure my quads from the top at the biggest point as well. I dont really measure them anywhere else

guldukat, the drop in reps on shoulder press I think is the result of the delts being used during the chins and rows, they seem to get pretty tired. i still give them a good workout, but it cant stay heavy so I start dropping the weight and doinf some drop sets

 

[WalkingBeast]

He meant _work sets_

And hey, Walking Beast, it's very unlikely you'd lose 2" on your arms if you were in contest shape. Like you said, you're already pretty lean

You might lose a half-inch to get your bodyfat at contest-ready levels, but I doubt even that much, let alone more. What I think NS was saying is that after you're already as lean as possible, cutting your water is what causes the most drastic shrinkage.

Nice..ThanX man! Not looking to compete, but have always wondered what Id be at , weight and size wise if I did. Cant deal with the size and strength loss!! haha Especially since I train for strength and size only! ThanX again NS and GK!

 

[needsize]

you also have to remember, i was just under 13% bf when I started the diet at 235lbs, and dropped 55lbs getting ready for the show. being in contest shape is like nothing else. The pic I posted on the other page of this thread was pretty shredded, but I still dropped over 25lbs after that

 

[WalkingBeast]

you also have to remember, i was just under 13% bf when I started the diet at 235lbs, and dropped 55lbs getting ready for the show. being in contest shape is like nothing else. The pic I posted on the other page of this thread was pretty shredded, but I still dropped over 25lbs after that

Shit man...Im not even gonna fuck with that!