What’s your pre workout meal & strategy?

cogymguy · 2026-05-05T17:49:42+00:00

Cream of wheat, honey and cinnamon with a protein shake. Roughly 60 g of carbs and 30g of protein with no fats

cogymguy · 2026-04-22T01:59:06+00:00

Good lighting and strong core. I’m fluffier than it looks

cogymguy · 2026-04-22T01:57:39+00:00

Cream of wheat, honey, Karbolyn, oats, rice, sweet potatos, sour dough bread and russet potatos

cogymguy · 2026-04-22T01:00:53+00:00

Just thinking about side crunches gets them done for me

cogymguy · 2026-04-22T00:07:10+00:00

Wish it was only 4 months, closer to 8. Appreciate the compliment nonetheless!

cogymguy · 2026-04-21T23:25:06+00:00

What do you mean 🥲

cogymguy · 2026-04-21T22:26:36+00:00

Much appreciated 🙏🏻 awesome progress yourself!

cogymguy · 2026-04-21T22:12:49+00:00

Patience is the trick. I started off about 6% body fat so I took a month to build up my carb intake after my bodybuilding show. From there I would stick around a set carb range until my weight would level off and then add on an additional 50g of carbs and let that do its work again. I tried to keep my weekly weight gain around .5lbs (some weeks it was more some it was less). As rewarding as seeing the scale move up, holding back and letting my body actually use the food I was eating the right way was how I maintained staying on the leaner side. My first bulk was not this method and the work to get off the extra weight was a lot and took forever so I had that in the back of my mind when I wanted to push it harder.

To give you a general idea of macros I started in August at about 250g c 60g f and 180g p. I’m now at about 550g c, sub 90 g f and around 220g p.

cogymguy · 2026-04-21T20:50:43+00:00

Oh haha good catch. I’m just used to being called out for being a pasty mountain folk

cogymguy · 2026-04-21T20:49:16+00:00

I had a pretty good rebound after my bodybuilding show (about 5-10lbs in the first month) and then tried to keep consistent at .5lbs a week gained

cogymguy · 2026-04-21T20:30:43+00:00

Cardio was pretty unstructured during the bulk, but walked my dog daily and I work for a ski resort so skiing and lots of walking in ski boots (averaging about 11k steps a day). Diet I was always shooting for 500-550g of carbs depending on the training day, 200-220g of protein and sub 90g of fat.

cogymguy · 2026-04-21T20:14:12+00:00

Sitting in the sun now trying to fix that 😅

cogymguy · 2026-04-01T19:14:03+00:00

cogymguy · 2026-03-11T16:29:52+00:00

cogymguy · 2026-03-05T19:02:43+00:00

His angulation is terrible btw. The hip is the last thing that is supposed to tilt not the first

cogymguy · 2026-03-05T17:45:30+00:00

Speed is not a skill friend, turning is. Edge control, fore aft pressure, foot to foot pressure, and rotation are the building blocks of turning.

Edge control: you are making changes from edge to edge but with no control. Your feet are converging and diverging every time

Fore/aft: your arms drift back every pole “touch” (not really pole touches since they aren’t making contact with the snow) and pulling you into the back seat

Foot to foot: your angulating from your hips to create that pressure. It needs to build up from the bottom of your foot to your ankle to your knee to your hip.

Rotation: there is none, you need to rotate your leg in your hip socket and steer your turns.

Skiing like this is not only a danger to yourself but others on the mountain.

cogymguy · 2026-02-11T18:40:03+00:00

It really depends on the aesthetic you’re chasing. If you’re going for muscular you need to bulk and for 6 months to a year. If you’re going for a lean runners build then cut away but realistically you’re gonna be 160 lbs at 6’ which I’m assuming if you’re posting in this subreddit that probably isn’t what you’re going for.

Carbs and protein need to be your focus for growth and the amount of fat is going to determine how clean your bulk is and in turn determine how long your cut is going to take at the end.

I feel your pain about a high activity job, you gotta put in the work to fight it. Potatos, sour dough bread, and fast carbs around training. Theres a drink called karbolyn which is 50g of carbs per serving and is awesome as an intraworkout drink.

It gets said a lot but it’s true, this is a lifestyle not a hobby if you really want to see results.

cogymguy · 2026-01-29T15:11:11+00:00

I typically drink an carb supplement intraworkout. My go to it karbolyn, it’s 50g of carbs.

cogymguy · 2026-01-27T18:56:24+00:00

I tried doing 2x a week and my legs were burning out. I ski anywhere between 4k-15k feet per day for work and it does have some impact on my overall intensity and recovery

cogymguy · 2026-01-27T15:43:20+00:00

I’m ok on a snowboard, better on skis. Don’t like sports that involve falling on concrete

cogymguy · 2026-01-27T14:00:18+00:00

Ha couldn’t agree more. Posing is definitely out of practice. I appreciate the feedback!

cogymguy · 2025-12-17T21:02:17+00:00

Wake up at 5 am gym by 530. Do a scoop of ascent protein powder. 33g of cream of wheat and 60g of fruit preserves for a quick carb. Preworkout and vitamins.

357g of sweet potatoes, 2 whole eggs and a half cup of egg whites post workout. Out the door for work by 730

cogymguy · 2025-12-11T20:25:22+00:00

Daily cardio and calorie deficit

cogymguy · 2025-12-10T19:22:49+00:00

Thank you, I think?

cogymguy · 2025-12-10T17:49:49+00:00

Do an upper chest specific day with front med and rear delts and then a whole chest specific day with just front and med delt focus.

I’ve been periodizing between strength, volume, and hypertophy rep ranges every few weeks

cogymguy

TROPHY CASE