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  1. #1
    Just joined M&S
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    Default Operation Offseason

    I'm aiming to compete early/mid 2018 and am currently in offseason mode, although feel logging my progress will help me be more accountable all round.

    I have been training since around 2011, although have never been majorly serious up until a few years ago, and need to be more consistent with my diet. I have competed the last few years, however have decided I need to be wholly serious in my efforts in order to do well.

    My weight is currently around 87-88kilograms (194lbs) when I weigh myself 1st thing in the morning, which is a good increase from 81.4kilos in June. My primary offseason goal was to bring my weght up and improve my legs & back significantly and my split exemplifies this.

    Monday: legs (lower rep day)
    Tuesday: chest/biceps/calves
    Wednesday: back/calves
    Thursday: legs (higher rep day)
    Friday: shoulders/triceps
    Saturday: OFF
    Sunday: back/calves

    My diet is tracked on my fitnesspal aiming for just over 5,000 calories, aiming to get over 300g protein a day, around 500g+ carbohydrates with moderate fat intake. Supplementation includes whey protein, creatine, multivitamin and omega 3 with a pre-workout. May add BCAAS when dieting intra workout or doing cardio.

    Some recent progress photos are below.

    Sent from my SM-G935F using Tapatalk

  2. #2
    Just joined M&S
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    Default

    Weighing 87kilos, just into offseason.

    Sent from my SM-G935F using Tapatalk

  3. #3
    Just joined M&S
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      Nov 2013
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    Default

    Starting a new 5 day (1 bodypart per day) with the weekend off/light cardio maybe Sunday, to simplify things. Also if i say lower back is hurting, i could feasibly switch in legs or back from chest or arms and train the bodypart later, as long as im maintaining one bodypart a day.

    Trying to maintain eating 5k+ calories a day from tomorrow, which ill print screen from myfitnesspal.

    Sent from my SM-G935F using Tapatalk

 

 

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