Lil background:
34 yrs old
214ish lbs
6'3"
Around 8 perc bodyfat...dexascanned 8.1 cpl months ago
Have lost around 50lbs since aug of 2013..been trying to maintain past cpl months
Im getting older and kinnnda thinking about competing in a small show around this time next year..right now my legs and calves are lagging. Ive been lazy with them and on top of that my lwr body genetics are just not so great...ive always been pretty strong upper body weight with prev pre diet pers best of a 450 raw bench and 265 standing ohp..
For the guys with experience, and with around a year til contest what should i start doing now?? Go into a lean bulk? All out bulk??? Maintain and bulk on dwn the road?? Im just not sure how long i should allow myself to put on weight and then how long ill need to get it off..
My legs are going to have to grow and i am 100 perc devoted to doing the work. Also any suggestions on a leg workout to get the most bang for my buck. Im currently doing a 5/3/1 setup with 5 sets of 10 as accessory and then i do some assorted assistance work and deadlift on another day..im tall and longlegged and have poor flexibility in my ankles and calves. Squats are painful for me and its impossible to go below parallel without my heels raising...buuut i refuse to except that as an excuse and have been powering through it
Any help or suggestions are welcome and appreciated.
Also im on trt of 50mg 2x a week which keeps me at 6-700 Would a lean bulk be a good time to up this to help lean muscle gains and to prevent as much fat
34 yrs old
214ish lbs
6'3"
Around 8 perc bodyfat...dexascanned 8.1 cpl months ago
Have lost around 50lbs since aug of 2013..been trying to maintain past cpl months
Im getting older and kinnnda thinking about competing in a small show around this time next year..right now my legs and calves are lagging. Ive been lazy with them and on top of that my lwr body genetics are just not so great...ive always been pretty strong upper body weight with prev pre diet pers best of a 450 raw bench and 265 standing ohp..
For the guys with experience, and with around a year til contest what should i start doing now?? Go into a lean bulk? All out bulk??? Maintain and bulk on dwn the road?? Im just not sure how long i should allow myself to put on weight and then how long ill need to get it off..
My legs are going to have to grow and i am 100 perc devoted to doing the work. Also any suggestions on a leg workout to get the most bang for my buck. Im currently doing a 5/3/1 setup with 5 sets of 10 as accessory and then i do some assorted assistance work and deadlift on another day..im tall and longlegged and have poor flexibility in my ankles and calves. Squats are painful for me and its impossible to go below parallel without my heels raising...buuut i refuse to except that as an excuse and have been powering through it
Any help or suggestions are welcome and appreciated.
Also im on trt of 50mg 2x a week which keeps me at 6-700 Would a lean bulk be a good time to up this to help lean muscle gains and to prevent as much fat
Thinking about competing. Few questions
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