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Persianprince lean bulk

Get Shredded!
Montego1 said:
You're definitely putting away the food.

Should be growing like a weed.
Click to expand...

I can say this has went way better then where I was at before sitting at about 215 now and staying relatively lean with also doing cardio 3 times a week. One thing everyone says is eat to grow eat to grow and I never really tracked and paid closer attention to upping the macros and since I have it’s the best gains I’ve seen. Just gotta be consistent every day


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Meal 5 preworkout
330g jasmine ride
7 oz chicken
70 g avocado
1/2 c green beans

Legs

2x Drop set leg extensions down to the smallest weight.

3x8 Laying leg curls {feet close}
(Superset)
3x8 laying leg curls {feet apart}
5x15 leg press
(Superset)
5x12 step walking lunges
4x10 front squat
(Superset)
4x10 back squat
3x12 goblet squat

Meal 6 post workout shake
100 g sweet potato powder
60 g whey

Meal 7
390 g jasmine rice
7.5 oz chicken
1/2 c green beans

Before bed
32g almonds
330 g egg whitea


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Meal 1
7 egg whites
2 whole eggs
1 tbsp peanut butter
135 g oats
1 banana

Meal 2
350 g jasmine rice
7 oz chicken
80 g avocado
1/2 c green beans

Meal 3
350 g jasmine rice
10 oz 93-7
1/2 c green beans

Meal 4
14 oz sweet potato
7 oz chicken
2 tbsp peanut butter

Meal 5
350 g jasmine rice
1/2 c green beans
80 g avocado
7 oz chicken

Shoulders

-4x10 Arnold press
(Superset)
-4x10 rear deltoid push backs
-4x7 seated military press (in front of face)
(Superset)
-4x7 dumbbell lateral raises
-3x10 inclined fixed bar front raises
(Superset)
-3x10 dumbbell rear deltoid flies
-3x7 machine shoulder press (facing machine)
-3x15 cable face pulls

Post workout shake
100 g sweet potato powder
60 g whey

Meal 7
390 g jasmine rice
8 oz chicken

Before bed
250 g egg whites
1 scoop whey
32g almonds


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persianprince23 said:
I can say this has went way better then where I was at before sitting at about 215 now and staying relatively lean with also doing cardio 3 times a week. One thing everyone says is eat to grow eat to grow and I never really tracked and paid closer attention to upping the macros and since I have it’s the best gains I’ve seen. Just gotta be consistent every day


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Click to expand...

What’s on the anabolic menu right now? Deca I remember and test of course but what doses and how you feel ?
 
OnTopYaGirl85 said:
What’s on the anabolic menu right now? Deca I remember and test of course but what doses and how you feel ?
Click to expand...

10.5 weeks in running 800 mg test cyp 600 mg deca .5mg caber E3d and arimidex 1mg eod.since I started I’m up 30 lbs (187 to 217 now) lost a few lbs after dropping dbol but got it back up. I can feel the deca helping the joints especially my shoulder I had some issues with. I’ve stayed relatively lean monitoring my calories and upping them every 7-10 days, drinking about 2 gallons a day not holding a lot water or feeling to “bloated”.Current macros are 6500 calories 140g fat 740 carbs and 550 protein.Overall I feel great I get the “bodybuilder” compliments which are always nice. 5 more weeks of bulking then i will be switching over to test prop, masteron prop, tren Ace, primo ace, winstrol, and halo. Not sure exact doses, we will see where I am at in 5 weeks and go from there. Cardio has been at 3 times a week fasted 20 minutes on the stairmaster level 5
Current split
Mon
Tue. Back and biceps
We’d chest and triceps
Thur Legs hamstring and glute dominant
Fri shoulders traps triceps
Sat back and biceps
Sun legs quad dominant


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persianprince23 said:
10.5 weeks in running 800 mg test cyp 600 mg deca .5mg caber E3d and arimidex 1mg eod.since I started I’m up 30 lbs (187 to 217 now) lost a few lbs after dropping dbol but got it back up. I can feel the deca helping the joints especially my shoulder I had some issues with. I’ve stayed relatively lean monitoring my calories and upping them every 7-10 days, drinking about 2 gallons a day not holding a lot water or feeling to “bloated”.Current macros are 6500 calories 140g fat 740 carbs and 550 protein.Overall I feel great I get the “bodybuilder” compliments which are always nice. 5 more weeks of bulking then i will be switching over to test prop, masteron prop, tren Ace, primo ace, winstrol, and halo. Not sure exact doses, we will see where I am at in 5 weeks and go from there. Cardio has been at 3 times a week fasted 20 minutes on the stairmaster level 5
Current split
Mon
Tue. Back and biceps
We’d chest and triceps
Thur Legs hamstring and glute dominant
Fri shoulders traps triceps
Sat back and biceps
Sun legs quad dominant


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Click to expand...

Your killing it bro !! Keep up the work and pm me with that # if you put it in .
 
Meal 1
8 egg whites
2 eggs
1 tbsp peanut butter
135 g oats
1 banana

Meal 2
350 g jasmine rice
7 oz chicken
75 g avocado
1/2 c green beans

Meal 3
15 oz sweet potato
7 oz chicken
2 tbsp peanut butter

Meal 4
350 g jasmine rice
11 oz 93/7 sirloin
1/2 c green beans

Meal 5 pre workout
350 g jasmine rice
7 oz chicken
75 g avocado
1/2 c green beans

Back

-4x8 shrugs
-5x10 cable pull overs
-3x10 seated cable rows (feet on floor)
-3x8 single arm dumbbell rows (staggered feet w/ one hand on bench)
-4x10 smith machine bent over rows (bring bar to your hip)
-3x10 wide grip lat pull downs (behind head)
(Superset)
-3x10 wide grip lat pull downs (in front of head)
-200 weight less back extensions (just get them done)

Meal 6 post workout shake
100 g sweet potato powder
60 g whey

Meal 7 post workout solid meal
2 cups jasmine rice
8 oz chicken
1/2 c green beans

Before bed
250 g egg whites
1 scoop of whey
30 g almonds



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Fasted cardio 20 minutes steady state treadmill

Meal 1 shake
135 g oats
1 banana
1 tbsp peanut butter
1.5 scoops whey
150 g egg whites

Meal 2
350 g jasmine rice
7 oz chicken breast
85 g avocado
1/2 c green beans

Meal 3
350 g jasmine rice
11 oz 93/7
1/2 c Green beans

Meal 4
15 oz sweet potato
7 oz chicken breast
2 tbsp peanut butter

Meal 5 preworkout
7 oz chicken breast
350 g jasmine rice
85 avocado
1/2 c green beans

Legs
Standing single leg hamstring curl
Leg extensions feet close
Squats
Sitting calf raises
V squat
Lying Hamstring curls
Lunges

Meal 6 post workout shake
100 g sweet potato powder
50 g whey

Meal 7 post workout solid meal
390 g jasmine rice
7 oz chicken breast

Before bed
250 g egg whites
32 g almonds
1 scoop whey
Workout sucked today my sleep has been off the past week so going to rest tommorrow and get back on schedule





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Meal 1 ore workout
100 g oats
1 banana
1 scoop of whey
1 tbsp peanut butter
200 g oats

Chest

3x30 inclined bench press
3x30 declined bench press
3x30 flat bench press
4x25 peck deck fly machine
3x8 single arm incline press machine
3x8 single arm decline press machine
3x8 single arm chest press machine
Push ups 100 just get them done

(Accessory muscle group)
2 shoulder exercises 4x10

Post workout shake
100 g sweet potato
50 g whey

Meal 3
11 oz 93/7 ground sirloin
390 g jasmine rice

Meal 4
8 oz chicken
80 g avocado
1/2 c green beans
350 g jasmine rice

Meal 5
8 oz chicken
2 tbsp peanut butter
15 oz sweet potato

Weight this morning was 216 so been staying right around there after dropping the dbol so keeping the calories the same for now as I was at 6500 but I felt I started to get a little to fluffy so keeping it right at 6200 for now got about 4.5 weeks left before I start the cut. Will get some pics up later this week


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persianprince23 said:
Meal 1 ore workout
100 g oats
1 banana
1 scoop of whey
1 tbsp peanut butter
200 g oats

Chest

3x30 inclined bench press
3x30 declined bench press
3x30 flat bench press
4x25 peck deck fly machine
3x8 single arm incline press machine
3x8 single arm decline press machine
3x8 single arm chest press machine
Push ups 100 just get them done

(Accessory muscle group)
2 shoulder exercises 4x10

Post workout shake
100 g sweet potato
50 g whey

Meal 3
11 oz 93/7 ground sirloin
390 g jasmine rice

Meal 4
8 oz chicken
80 g avocado
1/2 c green beans
350 g jasmine rice

Meal 5
8 oz chicken
2 tbsp peanut butter
15 oz sweet potato

Weight this morning was 216 so been staying right around there after dropping the dbol so keeping the calories the same for now as I was at 6500 but I felt I started to get a little to fluffy so keeping it right at 6200 for now got about 4.5 weeks left before I start the cut. Will get some pics up later this week


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Click to expand...


Thats a lot of calories I’d be 300lbs in no time ( blubbed). I’m going to lean bulk starting in September. I have everything I need just waiting to catch up on some bills.
 
cedc68bc0abaaf19fe755748e889ac20.jpg


Had a over the pond order that ended up getting a nice letter from customs sent it to the z team they resent and made it to me today. Anxious to try the tren base


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Meal 1
200 g egg whites
1.5 scoops whey
1.5 tbsp almond butter
140 g oats
1 bannana

Meal 2
350 g jasmine rice
70 h avocado
8 oz chicken
1/2 c green beans

Back

-4x10 rack pulls
-5x6 seated cable rows
-3x15 cable pull overs
-3x8 single arm dumbbell rows
-4x8 wide grip lat pull downs
-3x10 high rows
-4x8 under hand bent over rows to hip

(Accessory)
-4x10 pick a chest movement
-4x10 pick another chest movement

Post workout meal 3
100 g sweet potato powder
60 g whey

Meal 4
350 g jasmine rice
11 oz 93-7
1/2 c green beans

Meal 5
8 oz chicken breast
350 g jasmine rice
80 g avocado
1/2 c green beans

Meal 5
8 oz sweet potato
15 oz sweet potato
2 tbsp almond butter

Meal 6
8 oz chicken
300 g jasmine rice
1/2 c green beans


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Fasted cardio
20 min level 5 stair master

Meal 1
200 g egg whites
2 scoops whey
1.5 tbsp peanut butter
140 pats
1 bananana

Meal 2
360 g jasmine rice
65 g avocado
8 oz chicken
1/2 Cup veggies

Legs
Leg extensions super set with hamstring curls
6 sets
Squats
6 sets
Hack squats
6 sets
Super set with seated calf raises
200 reps
lunges
50
Seated calf burnouts
4 plates 15 reps each plate

Meal 3
4 cups strawberry frosted wheats
2.5 scoops whey

Meal 4
7b6ed249817f3a6ed67bde60e14da78e.jpg



Treat meal once a week I switch from burger to pizza, this is from a local joint, Jalapeño bacon cheeseburger


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persianprince23 said:
Fasted cardio
20 min level 5 stair master

Meal 1
200 g egg whites
2 scoops whey
1.5 tbsp peanut butter
140 pats
1 bananana

Meal 2
360 g jasmine rice
65 g avocado
8 oz chicken
1/2 Cup veggies

Legs
Leg extensions super set with hamstring curls
6 sets
Squats
6 sets
Hack squats
6 sets
Super set with seated calf raises
200 reps
lunges
50
Seated calf burnouts
4 plates 15 reps each plate

Meal 3
4 cups strawberry frosted wheats
2.5 scoops whey

Meal 4
7b6ed249817f3a6ed67bde60e14da78e.jpg



Treat meal once a week I switch from burger to pizza, this is from a local joint, Jalapeño bacon cheeseburger


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Fuck that looks like a good ass burger.
 
Meal 5
350 g jasmine rice
8 oz chicken
1/2 Cup green beans

Meal 6
2.5 tbsp peanut butter
2 scoops whey
260 g egg whites


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Hit legs hard yesterday was able to get 9 hours of sleep woke up rested feeling good

Meal 1 shake
200 g egg whites
1 scoop whey
1.5 tbsp peanut butter
100 g oats
Bananas

Shoulders

-4x10 Arnold press
(Superset)
-4x10 rear deltoid push backs
-4x7 seated military press (in front of face)
(Superset)
-4x7 dumbbell lateral raises
-3x10 inclined fixed bar front raises
(Superset)
-3x10 dumbbell rear deltoid flies
-3x7 machine shoulder press (facing machine)
-3x15 cable face pulls


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Meal 2 post workout shake
100 g sweet potato powder
60 grams of whey

Meal 3
11 oz sirloin
390 g jasmine rice
1/2 c green beans

Meal 4
75 g avocado
8 oz chicken
350 g jasmine rice
1/2 c green beans

Meal 5
15 oz sweet potato
8 oz chicken
2 tbsp peanut butter

Meal 6
75 g avocado
8 oz chicken
350 g jasmine rice
1/2 c green beans

Meal 7
120 g oats
7 egg whites
1 whole egg
1 tbsp peanut butter

Meal 8
2.5 scoops whey
 
Fasted cardio 20 minutes treadmill on incline

Meal 1
7 egg whites
2 whole eggs
140 g oats
1 banana
1 tbsp peanut butter

Meal 2
7 oz chicken
80 g avocado
330 g jasmine rice

Meal 3
11 oz 93/7
330 g jasmine rice

Meal 4
15 oz sweet potato
7 oz chicken
2 tbsp peanut butter

Meal 5 preworkout
330 g jasmine rice
80 g avocado
7 oz chicken
Arms

Triceps
-3x8 fixed bar laying skull crushers
(Super set)
-3x8 bench body weight dips
-4x12 cable over head tricep extensions
-3x10 single arm underhand cable tricep extensions
-3x10 single arm overhand cable tricep extensions
-4x8 seated dips
-2x bodyweight dips to failure

Biceps
-3x10 seated single arm dumbbell curls
-4x12 fixed easy bar curls with shoulders and elbows pressed against the wall
-3x15 preacher curls
-4x8 single arm outside hammer curls
-4x8 single arm middle hammer curls
-4x8 single arm inside hammer curls
-3x10 Superman preacher curls

Lat pull down 4x15
Decline pushups 100

Post workout meal 6 shake
100 g sweet potato
60 g whey

Meal 7
390 g jasmine rice
8 oz chicken breast

Before bed
275 g egg whites
1 scoop whey
2 tbsp peanut butter


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Meal 1
4 rice cakes
1 banana
2tbsp almond butter
250 g egg whites
1 scoop of whey

Legs
Hamstring curls
Squats
Deadlifts
Seated calf raises
Leg extensions
Weighted stair lunges

Post workout meal 2 shake
100 g sweet potato powder
50 g whey

Meal 3
70 g avocado
7 oz chicken
390 g jasmine rice

Meal 4
12 oz 93-7 ground beef
350 g jasmine rice

Meal 5
70 g avocado
7 oz chicken
350 g jasmine rice

Meal 6
15 oz sweet potato
7 oz chicken
2 tbsp peanut butter


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Meal 1
140 g oats
1.5 tbsp almond butter
180 g egg whites
I.5 scoops whey
1 banana

Meal 2
350 g jasmine rice
8 oz chicken
60 g avocado

Chest and triceps

Chest

-6x8 dumbbell chest flies
-4x10 dumbbell chest press
-5x8 flat bench press
-4x15 inclined chest press
-5x8 single arm decline press machine
-3x10 single dumbbell champagne press (elbows tucked in)
-100 push ups (just get them done)

Triceps
Cable pushdowns
Kickbacks
Dips

Post workout
4 cups shredded wheats 2.5 scoops of whey

Post workout meal
Large pizza and carded salad

Meal 5
130 g oats
8 egg whites
2 whole eggs

Meal 6
2.5 scoops of whey


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persianprince23 said:
Meal 1
140 g oats
1.5 tbsp almond butter
180 g egg whites
I.5 scoops whey
1 banana

Meal 2
350 g jasmine rice
8 oz chicken
60 g avocado

Chest and triceps

Chest

-6x8 dumbbell chest flies
-4x10 dumbbell chest press
-5x8 flat bench press
-4x15 inclined chest press
-5x8 single arm decline press machine
-3x10 single dumbbell champagne press (elbows tucked in)
-100 push ups (just get them done)

Triceps
Cable pushdowns
Kickbacks
Dips

Post workout
4 cups shredded wheats 2.5 scoops of whey

Post workout meal
Large pizza and carded salad

Meal 5
130 g oats
8 egg whites
2 whole eggs

Meal 6
2.5 scoops of whey


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The whole pizza ?? 😳 Pizza fills me up way to fast I could literally only eat a half large on my hungriest day.
 
OnTopYaGirl85 said:
The whole pizza ?? Pizza fills me up way to fast I could literally only eat a half large on my hungriest day.
Click to expand...

Honestly at 6500 calories now eating clean is rough so any chance I get to devour something other then chicken and rice or sweet potato I take it, currently just trying to force feed the calories in but only a few more weeks on the bulk before I cut, I guess I should try and switch up the protein and carbs and maybe it will suffice


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c9389621019db09cb8bac674ed776dfd.jpg


Not the best lighting but currently at 225 fasted, heaviest I have been and feel way better where I am now compared to last prep. The amount of food is getting rough to take in so going to stick to adding some more liquid calories to keep them at around 6300-6500.
1d55ff229bc7947679afbb7a66da32c4.jpg


I will see my coach next week and get some better updated pics with lighting


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persianprince23 said:
c9389621019db09cb8bac674ed776dfd.jpg


Not the best lighting but currently at 225 fasted, heaviest I have been and feel way better where I am now compared to last prep. The amount of food is getting rough to take in so going to stick to adding some more liquid calories to keep them at around 6300-6500.
1d55ff229bc7947679afbb7a66da32c4.jpg


I will see my coach next week and get some better updated pics with lighting


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Click to expand...

Night and day from a few months back. You should do side by side comparison bro. You really put in a lot of work ... Good job !
 
March 2018 190lbs and about 8-9 weeks before my first competition and the other pics were taken yesterday at 225


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