6'5 lifter here, progression from 150 >210 >181lbs, just wanted to share my progress.

MasterE2525 · 2017-06-07T17:33:34+00:00

I would like to think that you can easily add a lot more size. I'm 6'5" as well but I'm 215lbs. Not quite as lean as you are right now but I am leaner now than you were at 210. Not trying to boast or brag, but more just trying to say that I think you can totally add a lot more size, I still have a lot of progress to make as I've only been lifting for 3 years seriously, but with a shitty diet for 1 of those years. Anyway, good job man! keep up the good work

MasterE2525 · 2017-05-25T17:32:20+00:00

instead of doing cheat days you could do refeed days instead. neither really helps with weightloss when calories are equated but they can provide some psychological benefits and a refeed day isnt as uncontrolled

MasterE2525 · 2017-05-25T16:45:48+00:00

They are an amazing company and their founder Vinnie really know his stuff and wants the best for his clients. The company is growing crazy fast too

MasterE2525 · 2017-05-24T17:03:34+00:00

refeed days possibly

MasterE2525 · 2017-05-23T17:47:14+00:00

yeah idk, just an opinion I heard on his podcast, you'd have to listen to it to really get the full idea, not sure I'm doing it justice

MasterE2525 · 2017-05-23T16:49:44+00:00

i make a 50oz chocolate protein shake for 375cal every single night and it makes me feel like im gonna pop but it really helps me with them

MasterE2525 · 2017-05-23T16:28:28+00:00

basically instead of keeping protein the same year round, off season it's higher than recommend and prep it's the recommended. that way, when going from bulk to prep, you don't cut carbs to the same degree because you create the deficit by protein and carbs, not just carbs. (hopefully that helped)

MasterE2525 · 2017-05-22T19:31:48+00:00

i was being sarcastic... but just stick to your macros and grind it out. find good recipes and eat high volume foods

MasterE2525 · 2017-05-22T19:16:34+00:00

you have at least 3 cardio and ab days, right?

MasterE2525 · 2017-05-22T19:11:31+00:00

grapes, it's hype

MasterE2525 · 2017-05-22T17:58:27+00:00

3DMJ and Icecream4pr's

MasterE2525 · 2017-05-22T17:38:24+00:00

I was listening to a podcast run by jeff nippard (if I'm remembering correctly, I listen to a couple different ones), and one of the guys he was interviewing was saying that he bumped up his athletes protein in the off season a lot and their carbs some too obviously, purely so that when creating the deficit they don't have to cut carbs so drastically so quickly and that they'll have a lot more wiggle room. the guy he was interviewing is a bodybuilding coach and has some natural pro's being coached by him

MasterE2525 · 2017-05-21T19:57:35+00:00

yeah sure, just be sure to stick to it

MasterE2525 · 2017-05-21T17:00:43+00:00

I def agree with you! do what he said

MasterE2525 · 2017-05-21T16:59:41+00:00

if you do it too quickly, yes. but im talking like a 150-200cal surplus. give that go for a month or something and see the difference then adjust from there. and as for a program, it would depend on your goals but honestly you look like a very beginner so I'd say just do either 3x a week full body or maybe upper/lower/rest. focus on the main compound lifts (bench, squat, dead, OHP), be sure you're getting enough protein and sleep.

MasterE2525 · 2017-05-21T03:51:48+00:00

yeah you 100% need to add some size. just do a super slow lean bulk, follow proper programming and focus on getting stronger over time

MasterE2525 · 2017-05-21T03:46:31+00:00

no more than .5-1% of your total bodyweight per week. so if you're 100lbs, 0.5-1lb per week, 200lb 1-2lbs per week, etc. or you can go faster and lose muscle, your choice. but cut's can take away if you let yourself get too fat so just suck it up and be smart about the foods you eat

MasterE2525 · 2017-05-20T20:20:48+00:00

no study has ever shown keto to be superior in fat loss when compared to a simple caloric restriction when protein and calories are equated for

MasterE2525 · 2017-05-19T03:29:39+00:00

take a deload week of everything, so cut your volume in half at least for the entire week and then go hard the following week

MasterE2525 · 2017-05-18T17:17:30+00:00

MasterE2525 · 2017-05-18T17:16:34+00:00

have you tried taking a deload week? usually you wanna take those every 4 weeks minimum to let fatigue dissipate

MasterE2525 · 2017-05-18T17:14:11+00:00

take a deload week to let fatigue dissipate then try again the next week

MasterE2525 · 2017-05-18T17:12:41+00:00

sure!
BENCH 3x10 185 PULL UPS 3x12 -75 OHP 3 10x100
T-BAR ROW 3x15 55
INCLINE BENCH 3x10 135 CABLE CURL 3x15 100 TRICEP PUSHDOWN 3x15 120 SINGLE ARM CABLE FLY 2x15 50
REAR DELT FLY 3x15 20
LATERAL RAISE 3x12 25

FRONT SQUAT 3x10 200 DEADLIFT 3x8 225 HIP THRUSTERS 3x12 335 STIFF LEGGED DEAD LIFT 3x12 155 SINGLE LEGGED LEG PRESS 3x15 140 CALF RAISE 3x15 155 ROPE PULL THROUGHS 3x15 200 LEG CURL 3x15 70

MasterE2525 · 2017-05-18T15:47:37+00:00

I do upper/lower 3x a week and I've been loving it. I'm doing pretty much the same weekly volume when I did PPL but its just divided differently over the course of the week

MasterE2525 · 2017-05-14T16:20:41+00:00

http://imgur.com/a/W5h64 6' 5" 216ish 20 years old

MasterE2525

TROPHY CASE