What up, what up, what up!!! First off, congratulations and thank you A.J, you've put together a masterpiece with what this forum and website is going to become. Your hard work does not go un-noticed, your consistency inspires us all!
My Name is Justin McKeown, 19 years young. Hometown is Philadelphia, PA. #FlyEaglesFly. I became a NASM CPT whilst in High school and have been working as a personal trainer at two gyms for over a year now. My passion for bodybuilding and all things of it is bar none. Entering my sophomore year studying Nutrition & Dietetics at West Chester University. Will become a RD. STATS: 270lbs/122kg/6'3/190.5 cm :) around 20% bodyfat.
As for me, I am currently 12 months into a gaining phase (if you would even label it as a phase at this point #permabulk) lol. But fo real I have made quite the strength gains inside my own realm. I have learned quite a bit about my body and most importantly have acquired a great deal of confidence in myself. I will not rant about that because frankly, that is NOT what this forum is for! But Justin's journey to the stage means so much more than first place or a trophy. SO buckle up fellas (and fell-ettes) because it is going to be one HELL of a prep! (almost a year). I hope you all stay tuned for whats to come because I will surely be following yours as well ;). Below are my current protocols in regards to training, diet, etc. Enjoy! #outoftheordinary IG: justinsfit_ Side note: prep will begin around late October/early November! Until then, we grow!
CURRENT SPLIT: Upper/Lower/Rest/Repeat. With different focuses for each upper and lower respectively. (Chest, back, delts, arms hams or quads.) On my rest days I preform approximately 90 mins of some moderate intensity cardio, usually basketball, Listenting to all my favorite podcasts. Also 4 sets biceps/triceps/calves. Some ab work as well. Just wrapped up a 12 week mesocycle and deloading, which was much needed. I have placed a large emphasis on the four major lifts. Bench, squat, dead and OHP. Current bests are, Bench: 255x5 (poverty) Dead 505x5 Squat 405x5 OHP 185x5. But dont blink because they're all going to be beaten next week. ;)
Diet: Calories between 4500-5000 a day give or take, for those who ask, I have 'macros' per-say but I make a meal plan given the macros/Cals id like to be around and stick to it. i weigh all my protein sources. Thats it. I do not do this currently but when I was pushing weight I would be throwing down a pint of Ben & Jerry's pizza etc at night on top of usual meals on off days (before lower session the following day) . I know, cray. 2 gallons at least of pee a day from the 3 I drink. Try my best to balance sodium/potassium as they're both high. Started this "bulk" around 205 post reverse diet, previously 188 lbs -> post 27 week mock prep Winter 2015-Summer 2016. Started mock prep at 240 lbs. So in all am Up 80 lbs since June 2016.
Thanks for reading lads, if you made it this far, I bid you adieu, but thank you and I hope you stick around as I will be following yours as well!