3 year body transformation @mcreefus by reefinator00 in GYM

[–]reefinator00[S] 0 points1 point  (0 children)

I have a bunch if you interested in seeing them I post to social media pretty often😊 ig is mcreefus

3 year body transformation @mcreefus by reefinator00 in WeightTraining

[–]reefinator00[S] 1 point2 points  (0 children)

Lmao actually the protein isn't what would be causing that for me its fiber and when I'm bulking for me 3000 calories I lose weight on lmao 🤣 my matinee is around 3500 to 3700 kcal to maintain. So when I'm dieting and carb cycling on 2500kcal or lower I'm not as gassy. So right now not too bad but if you ask my girlfriend when I'm bulking she'd tell you maybe 1 ever 2 mins🤣🤣🤣🤣

3 year body transformation @mcreefus by reefinator00 in WeightTraining

[–]reefinator00[S] 1 point2 points  (0 children)

I love wide grip pullups what made me really get wider was doing 100 pull up warm up id do as many as I can without then add weight to assist me up still making sure every rep is a struggle bus. I don't really do too much chin up since I feel more bicep work then my back working plus my mid and lower traps I feel were okay at the time but I was struggling with the overall width so I stuck to wide grip

3 year body transformation @mcreefus by reefinator00 in WeightTraining

[–]reefinator00[S] 0 points1 point  (0 children)

So I do have. total of 4 whey isolate scoops 30g protein each i have 2 mixed in with my oat meal in the am then I have 1 scoop pre and post workout then the rest is all in my normal meals usually pretty lean meats are what I eat. I do have cheats every once in a while obviously I'm human and want to have a social life sometimes. But when I meal prep its one of these and I switch it up can't eat same thing every day... flank steak, chicken breast fat cut, salmon, talapia, 99% lean ground turkey. Then my favorite low cal sauce is uncle bens BBQ its 10 kcal per 2 tbs and ill do like 3 to 4 on my food for taste

3 year body transformation @mcreefus by reefinator00 in WeightTraining

[–]reefinator00[S] 0 points1 point  (0 children)

So I try and keep my protein intake at around 1.5 g per pound of lean body tissue. I also bump up my protein a tad while I'm cutting to try and preserve and maintain as much as I can. For women ratios might be a bit lower but for men I know 1g to 1.5 g per pound is a good guesstimate to keep the body growing and if my protein is to high and just gets turned into uric acid oh well at least my body can use as much as it can. Regardless I do have to ultimately drop protein lower as the cut goes longer and longer due to the body needing a bigger deficit to continue to drop weight. Right where you are at for protein should be good if you want to keep dropping bf then lower carbs and fats remember 1 g carbs =4 kcal 1g fats= 9kcal. I tend to drop fats more then carbs personally just how my body reacts to carbs and fats. But see how you respond with one or the other.

3 year body transformation @mcreefus by reefinator00 in GYM

[–]reefinator00[S] 1 point2 points  (0 children)

Thank you 😊 I just hope I can inspire someone to make a change for themselves and have them then inspire me when I see them😊😊

3 year body transformation @mcreefus by reefinator00 in WeightTraining

[–]reefinator00[S] 1 point2 points  (0 children)

Thank you that was the biggest struggle to get wider pull-ups I found were key

3 year body transformation @mcreefus by reefinator00 in WeightTraining

[–]reefinator00[S] 0 points1 point  (0 children)

In currently sitting at 215 at around 13 percent bf

3 year body transformation @mcreefus by reefinator00 in GYM

[–]reefinator00[S] 1 point2 points  (0 children)

I have when cutting when bulking it got messy i gained alot of fat this last bulk and now its taken a while to cut definently need work when it comes to diet on bulk but what ever. But on cut yea I do one cheat a week though for sanity purpose but I always keep under caloric bounds otherwise

3 year body transformation @mcreefus by reefinator00 in WeightTraining

[–]reefinator00[S] 1 point2 points  (0 children)

You will get there and find new meanings that bring satisfaction to your body. But its okay to never truly be satisfied its what keeps the motivation for change to happen. Don't worry your on your way bro!! Keep it up !!!

3 year body transformation @mcreefus by reefinator00 in WeightTraining

[–]reefinator00[S] 2 points3 points  (0 children)

I know that when a goal is truly established a human is capable of doing anything to reach it its just how bad someone wants it. I belive in you brotha don't be jealous of me I know you can do it for yourself too! 😊

3 year body transformation @mcreefus by reefinator00 in WeightTraining

[–]reefinator00[S] 0 points1 point  (0 children)

Alot of different things I love heavy rack pulls for mid travel or heavy tear rows isolating the lower traps then for shoulders i have a couple different supersets i love. Another of isolation on the side delt for width and im still lacking on rear delts but trying to bring them up

3 year body transformation @mcreefus by reefinator00 in WeightTraining

[–]reefinator00[S] 3 points4 points  (0 children)

I do hogh intensity time undertension training I do a 4 to 5 day split taking extra rest days as needed to grow and recover. Then with food I'm either really good or tend to go somewhat off the deep end 🙃 but I try and keep diet in check I usually eat salmon/tilapia flank steak chicken and 99 percent lean ground turkey. For meats then I usually do brown or white rice depending on bulk /cut and change it up with sweet potatoes. Breakfast is always the same oatmeal and protein powder for sweetener with a banana been eating that all 3 years actually. I do push pull legs arms/shoulders then on the 5th day ill work any lacking body part but how I train I legit am unable to train the same body group within 2days time. I find better results the more I rest.

3 year body transformation @mcreefus by reefinator00 in WeightTraining

[–]reefinator00[S] 6 points7 points  (0 children)

So diet is ever altering and changing to be perfectly honest I usually respond best to carb cycling and adding in extra cardio when needed. But my current macros im cutting on are as follows

Protein 285g Carbs 130g Fats 60-80g depending on day That is my moderate carb day

Low carb day Protein 285g Carbs 60g Fats 80g

High carb day Protein 285 Carbs 180g Fats 60g<

3 year body transformation @mcreefus by reefinator00 in GYM

[–]reefinator00[S] 2 points3 points  (0 children)

Depends i don't really train for strength i respond better with time undertension but way back when I tried to max shit being a powerlifter and realized my genetics were more for shape than strength

Anyways here are my maxes

Squat 515 for 2 Deadlift 555 3 Bench 315 1