Hunter's Quest For Aesthetics

[xHKOx]

Fuaaaa iphone auto-corrected my title. Anyways, I got back into lifting after about 2 years about a year ago while I was doing some campaigns but I didn't have time to log due to my weird schedule. I unfortunately fractured my back in September but am finally back in the gym! (About a week now.) My only goal is to acquire aesthetics. I am past getting big although I have muscle mass still. I have been fortunate to work with great coaches in Cliff Wilson and Tyler Mayer who both implement the IIFYM approach. I am going to be running my own macros this time around due to not having the funds for a macro coach if you will. I will be posting days of eating along with workouts. I'm super weak so follow along as I make a comeback and get shredded.

Current stats: 6'0 207lbs 2-3 days of cardio 1800-2100 calories per day depending on hunger levels.
Fats: 45-60
Carbs: 175-215
Protein: 170-200

[xHKOx]

3/4

[xHKOx]

Did back tonight.

Lat Pulldowns
80x8
100x8
120x8
140x8

Low Row
100x8
120x8
140x8
140x8

Close grip pulldown
80x8
100x8
120x8
120x8

Overhand pulldowns
60x8
60x8
70x8
70x8

15 min stationary bike.

[xHKOx]

Chest. Resting this weekend and resetting what muscle groups I hit next week.

Bench
135x8
155x8
165x8
165x8

DB Incline
45x8
45x8
55x8
55x8

DB Incline Flys
22.5x8
25x8
27.5x8
27.x5x8

Ate more carbs today than I have all week.

[linedriver465]

Nice work hunter. Keep up the great work

[xHKOx]

Chest

Cable Crossovers
20x10
20x10
25x8
25x8

Flat DB Bench
45x10
45x10
55x10
65x8

Incline DB
40x8
40x8
55x8
55x8

Fly Machine
90x10
105x10
120x8
120x8

Light cardio after. Macros below.

[xHKOx]

Weight Update: 209.2 this AM. Might have to play around with my numbers more. Not sure if I am eating enough

[EKnight]

My guess is that you're not eating nearly enough carbs or total calories. I'm 30 pounds lighter than you and cut with 200-300 more kcals.

[xHKOx]

I think I am going to bump cals up to 2-2200

[Damien]

Subbed. Good to see you're tracking your diet correctly. Most don't.

[registerjr]

I think I am going to bump cals up to 2-2200

How old are you?

Where are you at with training experience? How often, routinely?

2-2200 calories is not a lot at all. I know there is no one-size-fits-all...


FINAFLEX Rep. Visit FINAFLEX.com for product info; feel free to PM me with any questions.

[xHKOx]

Subbed. Good to see you're tracking your diet correctly. Most don't.

Appreciate it Damien!

How old are you?

Where are you at with training experience? How often, routinely?

2-2200 calories is not a lot at all. I know there is no one-size-fits-all...


FINAFLEX Rep. Visit FINAFLEX.com for product info; feel free to PM me with any questions.

I am 23. I am doing a 4 day split with 3-4 days of pretty light cardio on a stationary bike. I also walk to the gym which equates to a little over a mile walking. I've been lifting for years now but I fractured my back in September. Therefore I'm not very strong ATM. I'm going to bump my food intake up the next few days and see what happens. Thinking maybe 23-2400 230 carbs 190 protein 80 fats.

[xHKOx]

Got a nice shoulder workout in.

DB Press
40x12
40x12
50x10
50x10

DB Lateral Raise
15x10
20x10
25x8
30x8

Standing Two Handed Cable Raise (btwn legs)
20x12
25x12
30x8
30x8

Bent Over Delts
15x10
20x10
25x10
30x8

15min Bike.

Macros: Went over on carbs a little but I'm not worried about it. Interested to see what the scale says. I feel pretty bloated after eating under 200 carbs for about 2 weeks. Most fats I've had in a while also. Guess we will see what happens! Still only 2166 cals!

[xHKOx]

Hammer Curls
30x10
30x10
35x10
35x10

Single Arm DB Preacher Curls
25x8
25x8
35x8
35x8

Rope Curls
40x10
45x10
55x10
55x10

OTH DB Extn
50x15
60x12
70x10
70x10

Rope Pulldown
50x10
60x10
75x8
75x8

Single Arm Rope Extn
25x8
25x8
30x8
30x8


My Screenshot site doesn't want to work tonight but here are my macros. I overdid fats so I tried to balance it by not eating as many carbs and protein. Might not be right but hit 2200 calories.

Fats: 86
Carbs: 198
Protein: 150
Cals: 2,253

[xHKOx]

Rest day

[xHKOx]

Legs

Leg Press
4ppsx8
4ppsx8
4ppsx8
4ppsx8

Leg Press - Narrow
3ppsx10
3ppsx10
3ppsx10
3ppsx10

Leg Extn
105x15
130x12
130x12
130x10

Dropset
70x10

DB Stiff Legs
40x8
40x8
50x8
50x8

Leg Curls
70x8
70x8
70x8
70x8

Trying to keep pressure off my back when doing legs, therefore no squats yet.

[xHKOx]

Did Back with a friend and he wanted to hit arms also

Lat Pulldown
100x8
120x8
120x8
140x8

Low Rows
100x8
120x8
120x8
140x8

Close Grip Pulldown
85x8
105x8
120x8
120x8

Wide Grip Rows
105x8
105x8
120x8
120x8

Followed with tri/bi work.

So since Tuesday I have raised my calorie intake by about 300-400 calories. Tuesday I weighed 209 and this morning I weighed in at 206 which is below my starting. Good week so far. I also did my first real cardio session and burned about 400 calories.

[xHKOx]

[xHKOx]

Weight update: 205 this morning. Solid week! Will edit later to post macros for the day! Rest day.

[xHKOx]

Chest/Arms

Incline
135x8
135x8
155x6
155x6

Bench
135x8
155x8
155x6
155x6

Cable Flys
30x8
35x8
40x8
40x8

Hammer Strength Iso Chest
90x8
90x8
90x8
90x8

Arms

Cut my food back today because I probably took in 350-400 carbs yesterday..oops tomorrow I will get back to 22-2400 cals

[xHKOx]

[xHKOx]

[xHKOx]

Still getting it guys. Raised my cals to 2600. Really experimenting with my macros. Here is a current picture at 205. I look a lot better with a shirt on!! haha

[xHKOx]

Struggling to find the right caloric/macro rate. Staying around 205-206

[dday39]

probably too many variables in the mix right now
continue to build work capacity, maybe ease back on the cardio (unless you have really poor conditioning), and monitor your weight.
nothing but progress bro