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  1. #1
    M&S Power User xHKOx's Avatar
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    Default Hunter's Quest For Aesthetics

    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
    Last edited by xHKOx; 03-05-2015 at 06:07 PM.

  2. #2
    M&S Power User xHKOx's Avatar
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    3/4

    Last edited by xHKOx; 03-05-2015 at 06:00 PM.

  3. #3
    M&S Power User xHKOx's Avatar
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    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.


  4. #4
    M&S Power User xHKOx's Avatar
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    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.

  5. #5
    High on Life linedriver465's Avatar
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    Default

    Nice work hunter. Keep up the great work
    Check out my article page!
    http://www.muscleandstrength.com/authors/nick-ludlow

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  6. #6
    M&S Power User xHKOx's Avatar
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    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.

  7. #7
    M&S Power User xHKOx's Avatar
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    Weight Update: 209.2 this AM. Might have to play around with my numbers more. Not sure if I am eating enough

  8. #8
    Moderator EKnight's Avatar
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    Default

    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.

  9. #9
    M&S Power User xHKOx's Avatar
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    Default

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

  10. #10
    Muscle & Strength Boss Damien's Avatar
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    Subbed. Good to see you're tracking your diet correctly. Most don't.
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  11. #11
    Just joined M&S registerjr's Avatar
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    Quote Originally Posted by xHKOx View Post
    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...


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  12. #12
    M&S Power User xHKOx's Avatar
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    Quote Originally Posted by Damien View Post
    Subbed. Good to see you're tracking your diet correctly. Most don't.
    Appreciate it Damien!
    Quote Originally Posted by registerjr View Post
    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.
    Last edited by xHKOx; 03-10-2015 at 10:41 PM.

  13. #13
    M&S Power User xHKOx's Avatar
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    Default

    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!


  14. #14
    M&S Power User xHKOx's Avatar
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    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

  15. #15
    M&S Power User xHKOx's Avatar
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    Rest day


  16. #16
    M&S Power User xHKOx's Avatar
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    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.


  17. #17
    M&S Power User xHKOx's Avatar
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    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.

  18. #18
    M&S Power User xHKOx's Avatar
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  19. #19
    M&S Power User xHKOx's Avatar
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    Weight update: 205 this morning. Solid week! Will edit later to post macros for the day! Rest day.

  20. #20
    M&S Power User xHKOx's Avatar
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    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


  21. #21
    M&S Power User xHKOx's Avatar
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  22. #22
    M&S Power User xHKOx's Avatar
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  23. #23
    M&S Power User xHKOx's Avatar
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    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



    Last edited by xHKOx; 03-21-2015 at 02:37 PM.

  24. #24
    M&S Power User xHKOx's Avatar
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    Struggling to find the right caloric/macro rate. Staying around 205-206
    Last edited by xHKOx; 03-24-2015 at 12:48 PM.

  25. #25
    Dark Meat dday39's Avatar
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    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

 

 

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