CowboySar Member

Mix chopped onion, garlic, chili powder, smoked paprika in olive oil and apple cider vinegar. Make this to taste as everyone is different. Angle slice the chicken breasts but not all the way through. Marinate chicken for atleast 1 hr, but 2 is better. Grill them 5 minutes a side to get grill marks. Wrap in tinfoil and cook…

My post work out is a protein shake on the way home from the gym and then supper, protein, carb, veggie

Gotta love the DOMS lol.... Completely normal it does go away and does get less and less as time goes on

I eat the same thing all the time so in a bulk I will pre log the food to determine what and how much. The same on a cut just different amounts to lower the calories. It can be boring for most but to me know its just fuel and serves a purpose. Ensure you find you TDEE and add a couple hundred calories to add some weight.…

I liked C4 Ultimate at the gym but found it kept me up at night as I workout after work. I generally now use an EAA with caffeine added, if bulking I use Carbion in addition to the EAA energy

I eat my protein closer to 1.5g/lb, which is not necessary but it is how I like to eat. I get most of my protein from real food. I eat multiple times a day and there is about 40 grams per meal. I also add 2 shakes a day and a protein cookie I make at night. This nets me about 300 grams a day

Whatever protein I chose I will cook 16-20lbs of it on Sunday, portion it out and freeze it. I will also cook my carb at the same time be it potato, yams, or quinoa, portion it and freeze it. Veggies I prefer fresh so I during the day at work it spinach so no prepping, at supper time it is fresh made portions, broccoli,…

Flat Dumbell press 4x10 Incline dumbell press 4x10 Vbar pushdowns 6x12 Bench dips 3xAMAP Shrugs 4X12 Calf raises 4X12

The maple syrup is ok, I use it as a sweetener more than anything. Tried it on a waffle once and the flavor was there but not substance to it like real maple syrup lol

Bis Tris Traps and Calves Barbell curls Concentration curls Pinwheel curls Reverse curls VBar pushdowns OH rope extensions Standing calf raises Shrugs

As above, I work through pain but not an injury. If it is an injury I will work around the injury.

I bought new and got rid of old when I was near my goal weight. Up until that point I wore big baggy clothes and a belt

I know you will have heard this a million times but you got to eat. Determine TDEE and add a couple hundred calories, when you stall out add a couple hundred more. Along with eating lots lift heavy and ensure you are progressively overloading, getting stronger and putting on weight.

Pic 1 320lbs Pic 2 184lbs Pic 3 after bulk 214lbs

Same boat here and I was able to do it. I started by making my own breakfasts, lunches and snacks. Making dinner for both the wife and I as healthy as possible and eating within my calorie goals. My wife still snacked and ate all the things I liked and wanted I just managed to keep my self control and not give into it.…

Just a thought when on the machines or if using free weights start light and make sure you are doing some warm up sets first to get the blood flowing to the muscles before you start your working sets.

Its been a struggle the last 10 days due to a cold and dental issues. Today as first day back Flat DB press Incline DB press High Incline smith press Vbar pushdowns OH tricep extensions Shrugs Stand calf raises. Tomorrow and Tuesday will be off days as getting more teeth pulled. After that I should be back to normal I hope.

Ground Turkey or Eye of round roast, or chicken breast Quinoa or yams or potatoes Tomatoes, broccoli, Spinach, grapefruit Apple cider vinegar Extra virgin olive oil Milk

I work away from home 10 days at work 4 days at home. I also eat the same thing all the time so it is pretty simple. Most would say boring and not eat the same but I like it and it works for me. On the Sunday start of my work shift I cook 16+ lbs of ground turkey and 12 cups (uncooked) quinoa. This is current as I am slow…

Posted in another thread but here it is again. First pic Summer of 2015 at 320lbs Second pic Spring of 2018 at 184lbs Third pic Dec 2018 after 7 month bulk at 214lbs

Well, when I started losing my weight in 2015 I kept thinking where I would be if I had not fallen off the wagon. Now that I have lost all the weight I keep thinking about all the work it took to get here and not wanting to do it all again.

First pic was in 2015 I was 320lbs, second pic was last summer at my lightest 184 lbs, the third picture is this past November after a 7 month bulk at 214lbs

I second PHAT, was a great program for both strength and hypertrophy. I ran PHAT for almost 7 months and have since switched and designed my own program following the Hypertrophy Training Guide by Mike Israetel.

Congrats, I just came off a long bulk of about 7 or 8 months. I was eating and always upping my calories about every 2 weeks to keep gaining. I ran PHAT for the majority of the bulk and switched over to John Meadows Program X to finish off my bulk. A couple weeks back I started reading on Mike Israetels and planned out my…

Nanaimo

Fire him

I make my own also, equal parts apple cider vinegar to extra virgin olive oil. I add various spices and herbs I have laying around so each batch is always a little different.

I agree with dumbells, barbells, rack and the like if you have the money and the space. If not some of the multifunction gyms will do you well if your not looking for powerlifting numbers. I used to have an Inspire M1, elliptical and stationary bike. Now just the stationary bike and use a commercial gym as I sold the M1 as…

For some reason once I started dropping weight I found three things I like to eat that gas me a lot of pain with my gall bladder. Eggs, Nuts, and of all things Cauliflower. I miss the egss and nuts the most

Day off yesterday and today is chest and tris Hammer press DB press Flat DB hex press Rope Pushdowns Close grip pushups AMAP in 90 sec Skull crushers