I hit the 4, 3, 2 plate milestone

I hit the 4, 3, 2 plate milestoneMale 6'3" 223 lbs I have been working out on and off for the last few years, and consistently since August 2015. My starting numbers are from this stretch in my gym career. Starting bench: 100 lbs Current: 225 lbs Starting squat: 150 lbs Current: 325 lbs Starting deadlift: 220 lbs Current: 405 lbs Programs: Started out doing Jon Anderson's Deep Water program. The program is split into three, six week sections. Week one and two just repeat until you get to week six then you move to the next one. You start off at 70% of your 1RM and increase as you go along. Unfortunately my notebook was thrown away so I don't have my progress from this program specifically. I completed 14 of the 18 weeks and decided my body was being pushed too hard. I backed off and tried a couple different programs in December. I hit deadlift 315x3, squat 235x5, and bench 135x10 during this time. I settled on and started Scott Abel's 5 day MET training program. I'll upload this one later, it's not on my phone. The basics of it are Day 1: Chest focus with body weight legs Day 2: Back and glutes/hamstrings Day 3: Shoulders and rotations Day 4: Legs and pushups Day 5: Arms and abs After twelve weeks plus a 4 day rest I made my lifts. Diet during this time was mostly not strict. My start weight was 215 (August), I ate pretty much whatever I wanted and gained 5 lbs over the first six weeks. I then decided to eat better, but I didn't track calories or anything. Diet during this time consisted of: Leafy greens, guacamole, pain Greek yogurt, eggs, cheese, almonds, olive oil, ground turkey, chicken thighs, sweet potato, Gatorade, water, sometimes beef, and two 50 gram protein shakes each day. I dropped down to 208 over the next 8 weeks. My lifts stayed stagnant, they were more difficult actually but I still could get them. I quit the diet and have since gained the weight back, eating what I want again (only cleaner than before). I plan on a chicken, rice, eggs, leafy greens, and twice a week beef diet next week. I will be counting calories (thinking 2500/day). I will also be starting a new program that alternates heavy lifting/volume every other week. I would love to hear feedback, input, and especially thoughts on the diet plan. I want to shed some fat while doing the least damage to my strength. submitted by /u/sloth_jones [link] [comments]

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