Hozit JRod
First off well done on your off season condition I'm sure your off season discipline will pay off .
Few questions..
You say you don't do much cardio, what sort of job do you do? is is quite physical ? (i.e. Personal trainer, construction) - One usually finds lean guys who don't do cardio expend calories via there job etc. If you're a desk jockey then your metabolism must be quite fast and fat set point naturally pretty low then...but you do say your diet is on point year round which also makes a difference.
What are your calories +- in the off season? and how do you eat on your non training days? (i.e. Do you eat less calories than on training days ?)
You say you train similar to Max Ot in what way do your training philosophies differ? (reps , volume etc)
Do you take a week off or back off for a few weeks every few weeks to recover?
What sort of poundages do you use on your major lifts?
Shot!
Keep well
Justin
My job (as I like to call it) is being a full-time proffesional student. I am getting my BS in Mathematics from the University of California; it isn't physially demanding at all.
I am guessing my calories off season are about 3300 - 4000. I know its a wide range, but here is how generally eat: I try to get at least 50-60g protein, a least 30-40g carbs per meal, about every 2 hours. I like eating fish (salmon or tuna usually), chicken, or steak with rice; and the rest of my meals are usually protein powder + oatmeal. The # of calories usually depends on how long I'm awake in a day (EG 16 hours = 7-8 meals), and whether its an off day (= less calories) or a training day (= more calories since I have a pre, mid, and post workout shake of whey+dextrose).
As for how my training differs from Max-OT, I would say it doesn't go against Max-OT, its just that I probably rest a bit more (off days), and maybe take a bit longer to train sometimes. For example, I train usually 2 days on, 1 off. Sometimes I'll train 3 in a row, but usually 2. Also, some days (especially quads/leg day), I take over 1 hour to finish (i try to finish in 1 hour, but sometimes I just need more rest or I doubt I'll make it). My reps and volume are all within the ranges prescribed by Max-OT.
As for my week off, I take one (as prescribed by Max-OT) every 8-10 weeks.
As for Poundages:
Today was leg day, so here is what i did. Squat 345 for 6 (365 for 4 best before last week off), Front squats (with a sting ray) 275 for 5, Leg Press 26 plates total (13*45 per side) for 5.
2 Days Ago chest & triceps: Barbell Bench press 305 for 4, Incline Dubmbell Press 120 for 5, Lying Triceps extensions (behind head, not to forehead) 175 for 4.
Other than that (all 4-6 reps): Barbell Curls 170, Weighted pull ups (havent done since summer) 120, Barbell rows 335, deadlifts 430, Stiff legged deadlifts (6-7 reps) 415 Dumbbell rows 145, v-bar pull-downs (depending on machine usually the whole stack or close to it) 280-300.
--Jeff
By the way, I admire your conditioning....
