Advice

[Michael Loucas]

Hi Jordan!

· Age/Sex
27/Male

· Current program (work-set weights and conditioning, if applicable)

My week is as follows (this week)

(Sets x Reps)

Monday:
Intensity press 3x1 @ 215 (ordered wrist wraps this week)
Paused Volume Bench 3x5 @ 215

Tuesday:
Intensity Deadlift 1x3 @ 405 (just reset after tweaking my back, I was at 495x1)
Volume Squat 3x5 @ 315 (was at 3x5 @ 365)

Wednesday:
Off

Thursday:
Intensity Bench 5x1 @ 262.5
Volume Press 3x5 @ 185

Friday: (scheduled to do this tomorrow)
Intensity Squat 1x5 @ 365 (was at 2x3 @ 430 before the reset)
RDL's 3x5 @ 225


· Current weight and BF% estimate

Current weight 245, according to body fat impedance scale I'm at 19% body fat.

· Current calorie and macro total (if known)

Unknown, but I eat pretty much the same Monday-Friday. Breakfast and Lunch I get from work.
8am: Wake up

9am: Breakfast
3 egg Omelette with turkey sausage, ham and pepper jack cheese with bacon on the side. A cup of fruit with mixed honeydew and cantaloupe.

1pm: Lunch
About 6 oz of chicken, some bacon, mushrooms, pepper-jack cheese, BBQ sauce, lettuce and tomato on a bed of lettuce and tomato, with a side of fries usually.

6pm: Chug 5g BCAA, then Workout

8pm: Dinner
Dinner varies, usually 1 lb ish of some kind of meat, (steak, salmon, chicken, pork etc. or a mix of the above. Just throw whatever is in the freezer on the grill) most of the time a sweet potato, some kind of vegetable (could be broccoli, zucchini, asparagus, whatever the woman buys from the supermarket). Most nights I have a glass or two of red wine, or 1-2 beers.

10-11pm: Supplements

9g Creatine mixed with 10g BCAA, 6 Kirkland fish oil, 1 multi, 3 zma

11:30pm: bed

· Question (don’t just post your stats without a question)

Sorry for all the stuff above, wanted to be thorough. My question is mostly what sort of changes can I make to my training/diet to improve my body composition while gaining or at least maintaining strength. (Ultimate goal right now is a 300 bench, and 500 squat). Sorry I don't have exact calorie amounts. Above is during the week. Weekends are usually not the greatest, but I still get my supplements and creatine etc., but I usually only eat twice (sleep late, lunch then out for dinner). BCAA's are a new addition as of this week.

[Jordan Feigenbaum]

Easiest thing would be to add a protein shake + carbs at 4pm (say 1C of Oats + 2 scoops whey) and add 2 scoops of whey before bed. I'd also cut the 1lb of meat at 8pm down to 1/2 a pound, double the carbs there too. I'd add 4 egg whites to breakfast and 2oz of chicken to lunch. I'd skip the fries in favor for for something single ingredient. Finally, I'd focus on two things in particular outside of get more protein: increase your fiber intake and at least hit your protein goals over the weekend.

[Michael Loucas]

Easiest thing would be to add a protein shake + carbs at 4pm (say 1C of Oats + 2 scoops whey) and add 2 scoops of whey before bed. I'd also cut the 1lb of meat at 8pm down to 1/2 a pound, double the carbs there too. I'd add 4 egg whites to breakfast and 2oz of chicken to lunch. I'd skip the fries in favor for for something single ingredient. Finally, I'd focus on two things in particular outside of get more protein: increase your fiber intake and at least hit your protein goals over the weekend.

Thank you Jordan, I appreciate it!

[Michael Loucas]

Thank you Jordan, I appreciate it!

One more question, any suggestion on a good cheap brand of oats? Preferably powder so it mixes better in the shake.

[Jordan Feigenbaum]

http://www.myoatmeal.com/create-a-custom-blend.html

Or just take a cheap brand from Sam's or similar and put it in a food processor.

[DV]

http://www.myoatmeal.com/create-a-custom-blend.html

Or just take a cheap brand from Sam's or similar and put it in a food processor.

Goddamnit you yanks have all the advantages. I already eat oats every day, but with a place like that it becomes really easy to keep up the enthusiasm. Sorta like how I have 4 different flavors of whey at any one time. I wonder if it could be ordered to Europe, something to look into.

[Jordan Feigenbaum]

Well, you have topless beaches and eleiko equipment...

[Michael Loucas]

On Amazon, you can get a 23lb pale of oats for $30. Lasts 30 years unopened, or 1 year after opening:

http://www.amazon.com/Augason-Farms-...rds=oats+23+lb

[Jordan Feigenbaum]

For the apocalypse, of course.

[DV]

Well, you have topless beaches

Around here they are just called "beaches".