Ok training
I do a split currently like this
Chest/Front&Side Delts
Back/Traps/Rear Delts
Legs
Rest
Bis/Tris
Ab/Cardio sorta rest day
I'm on a cut and lost some strength but my maxs were as follows
Bench: 245x2
Squat: 315x1
Deadlifts: I stopped doing them because it fucked my lower back up, but I was able to rep 315 pretty easy, unsure of max
Diet: As I said I'm on a cut now, so the calories are low, but here is what I had yesterday
1: 4 whole eggs, 1/2 cup oats with cinnamon and berries, 1 scoop whey protein shake in water
2: Large chicken breast with 1/2 cup brown rice and spinach, green apple
3: 1/2 pound ground turkey with 1 slice mozarella cheese and 1 spoon peanut butter
4:1 banana pre workout
5: PWO shake 1 scoop whey with 1/2 cup oats
6: 1 steak with side of broccoli
7: 1 tin tuna
8: Casein shake before bed
Comes out to about 2200 calories with 220g protein, 100g carbs, 45g fat
Will up the calories on the AAS bulk to between 3500-4000.
I dirty bulked from 160-220 in 4 months, I shit you not. I started out eating clean, but the cooking was taking too much time away and I resorted to weight gainer shakes, which are expensive. When those ran out, I headed for Carls Jr as an easy calorie fix to hit around 4000 a day.
This time I want to do it clean.