[ivydude]

Just received my stuff today...

Unfortunately I already worked out this morning, so the first time I lift after taking HH will be Friday.

Note: I’ll update this log every training day and most other days. I’ll weigh myself once per week.

About
23 y/o male, 183 lbs. and 5’ 9’’
-BF (using accu-measure calipers): 12-13%
-ecto-meso build

Current Training
Westside. I rotate volume weekly (high-medium-very high-low), ME exercises weekly, and assistance work every 3-4 workouts. I do grip training once per week with COC crushers and GPP/restoration approximately twice a week. After each workout I will post the routine, the sets, reps, etc.

Training History
I have been training for approximately 6 years now, and have done a variety of workout routines over the years, including HST and DC training.

Diet (example of present diet) (cals/carbs/protein/fats):
I should note that maintenance calories for me are high…approximately 4500-5000 depending on the macronutrient content, and this diet is slightly above that by a range of 500-1500 calories. Read on for details….


1. 2 Eggs & ham, 1.5 cups oatmeal, 2 scoops ON protein in FF milk and water (occasionally add in extra carbs here, i.e. wheat English muffin)…(990/106/97/24)à calc. not with extra carbs
2. FF cottage cheese and apple/cheerios…(570/94/50/12)à calc. w/cheerios as carb here
3. (No-Salt) Turkey Sandwich on wheat w/ provolone…(600/40/48/6)
4. 7 oz. chicken, wheat English muffin w/ PB…(520/32/65/17.5)
5. Pre-workout shake and cup of oats….(620/72/66/8)
6. Post-workout shake and 1.5 cups of oats…(770/99/71/11)
7. Chicken/Fish/Steak and broccoli/spinach (cooked in olive oil) or whole wheat pasta depending on carb consumption to that point….combo 1 w/ chicken calc. (620/15/88/63) now with the pasta and chickenà(1070/151/108/36)
8. Cottage cheese (160/16/24/0) or small ( 8 oz) steak (440/0/40/25)
9. Bedtime shake 1.5 scoops (micellar matrix) (183/6/38/1.5)

snacks: celery, almonds, non-salted cashews, liver tabs, protein bars

Total caloric consumption (not including snacks which I have several a day) varies between: 5033 (all “lower” calorie selections from above) to 5763.

Macronutrient extremes:
Low: (480/547/128)
High: (616/583/168)

-the almonds, cashews, fish oils, and protein bars all boost up the fat #s here…that’s why they’re relatively lower. I also generally snack later in the day, so the fats come later in the day while the carbs are decreasing at a time when the body is better adept at utilizing the fats. I also have turkey burgers (4 week) to boost up fat and protein #s often in place of the chicken in meal 4. This diet helps me keep relatively leaner while getting stronger at the same time.


Supplements:
-100% Whey Protein
-Micellar Matrix Protein
-Liver Tabs
-Fish Oils
-Multi-vitamin
-B-complex
-Vitamin C
-Celery Seed extract


Goals:
To increase my 3 main compound lifts while not getting fat as hell in the process. Ideally I would like to compete at 165, and I don’t anticipate having a problem weighing that much despite my weight now. However, it would be nice to decrease carb consumption somewhat as I believe in maintaining a healthy physique while powerlifting. Specifically I would like gains of +20 for deads, + 10 for bench, and +20 for squats over the course of the next few months.

Injury History
I should also note that I have tendonitis in my left elbow and shoulder, and am constantly battling though it, but lately my pre-hab work has been significantly helping my shoulder to the point where I have no pain there.


RAW Lifts, competition style form:

Dead: 505 (this is current)
Bench: 305 (although I got 345 off a 4 board on 2/17/06)
Squat: 425 (haven’t maxed out since August although in December I got 486 lbs. with chains off a box 1 inch below parallel).

I should also mention I just took a week off so my lifts are down a little bit.

Dosage
3 HH/day.

After I'm done testing the HH, I'll be using the retain and pct provided by AX.

[CDB]

Subscribe

Check out Rage (So Cal)'s log, I posted a spreadsheet for tracking on this one if you want to use it for yourself as well.

[ivydude]

Originally Posted by CDB

Subscribe

Check out Rage (So Cal)'s log, I posted a spreadsheet for tracking on this one if you want to use it for yourself as well.

I'll take a look at it and see if it will work with how I have things set up.

[ivydude]

Current Westside Set-Up:

Day 1: ME Lower Body
Day 2: Off
Day 3: ME Bench
Day 4: Off
Day 5: DE LB
Day 6: Off
Day 7: Off (sometimes...pretty much every other week and it doesn't always fall between the dynamic days. Ideally it won't. That's just how things are this week.)
Day 8: DE Bench
Day 9: Off

Repeat..

Volume for this "week": High

[RUNNER 67]

Good Luck!

[goyard]

Looks good, keep us informed

[c-los 21]

Luck to you and your trial Ivydude!

[ivydude]

Day 2

I've been taking the caps with a meal and my fish oil tabs. I can't wait to get in the gym tomorrow. It's a DE lower body day for those wondering.

[ivydude]

C-Los,

Check your PMs. Gracias.

[ktw]

Hey, I train westside as well and I was wondering how you take in 5000+ calories without bloating so much. I was doing 4500 a day from all clean food sources pretty much and I couldn't stand the bloat or stomach discomfort. I see the same improvements in my lifts at 3500 cals as I did at 4500. Do you reccomend increasing cals again once I start a 4 day a week program. I currently weight ~200 with 15% bf at 6 foot 2.

[ivydude]

Originally Posted by ktw

Hey, I train westside as well and I was wondering how you take in 5000+ calories without bloating so much. I was doing 4500 a day from all clean food sources pretty much and I couldn't stand the bloat or stomach discomfort. I see the same improvements in my lifts at 3500 cals as I did at 4500. Do you reccomend increasing cals again once I start a 4 day a week program. I currently weight ~200 with 15% bf at 6 foot 2.

My stomach bloats a little as the day goes on (a mini GH gut with abs almost) and I am perpetually farting, but no I don't really mind. I am a hard-gainer and I need that many calories to add strength and muscle mass.

For me the difference in calories is essential; it sounds like your body is a bit different if you're making the same gains at 3500 and 4500 calories. That said, if you're looking for strength and mass gains I would definitely up the calories and see what happens. I'm not sure what your goals are-I could give a better assessment if I knew.

[Grassroots082]

Look forward to the log, I am similar in size to you and eat about the same. Look forward to your log.

[ktw]

My goals is to gain whatever size I can while drastically increasing my strength. I do not want a disporportionate gut however. I'm 6 foot 2 and currently 200 lbs, and when I was barely cramming in 4500 cals a day I had extremely painful gas, and my gut bloated to stick out much further than my chest, which looks mighty akward on a skinny dude. At 3500 I follow a 40/40/20 which is about 350/350/80, but I'm going to up fat to 100 a day which will bump me up to 3700kcal. I try to eat really clean, but I just can't eat 3 cups of steel cut oats a day and feel good. My carb sources were mainly pasta, oats, grains, bran cereal, etc. and honestly I had to force myself to eat all day to hit 4500 and felt like absolute **** at the end of the day. I also had trouble sleeping. I'm deloading this week/have 2 ear infections and have been hitting about 3200kcal in the form of around 250/350/100 and have not dropped a single lb.

[ivydude]

Originally Posted by ktw

My goals is to gain whatever size I can while drastically increasing my strength. I do not want a disporportionate gut however. I'm 6 foot 2 and currently 200 lbs, and when I was barely cramming in 4500 cals a day I had extremely painful gas, and my gut bloated to stick out much further than my chest, which looks mighty akward on a skinny dude. At 3500 I follow a 40/40/20 which is about 350/350/80, but I'm going to up fat to 100 a day which will bump me up to 3700kcal. I try to eat really clean, but I just can't eat 3 cups of steel cut oats a day and feel good. My carb sources were mainly pasta, oats, grains, bran cereal, etc. and honestly I had to force myself to eat all day to hit 4500 and felt like absolute **** at the end of the day. I also had trouble sleeping. I'm deloading this week/have 2 ear infections and have been hitting about 3200kcal in the form of around 250/350/100 and have not dropped a single lb.

Depending on your training experience, your caloric needs will vary (i.e. the more mass you have attained beyond the weight your body likes weighing requires more calories). If you want to gain muscle mass, while not getting fat in the process you may want to consider a temporal nutrition diet or some variation of (http://www.t-nation.com/readTopic.do?id=461927). I know 2 PLers that have used variations of this to get stronger without gaining too much weight (i.e. straying from their weight class). You can also add in a little cardio if you are eating above maintainence cals and feel you're getting fat but in general I don't recommend cardio when bulking/adding strength. GPP alone may be fine.

[ktw]

I'm not necessarily dieting, just trying to avoid the bloat while bulking. Here is a sample of what I am eating right now during a given day to achieve my requirements:
Breakfast
2 whole eggs, 1 cup egg sub., 1 wheat bagel, 1 small piece wheat toast
72/53/17

Low fat ground beef burger w/ wheat bun+ 1 piece wheat toast
56/55/12

Preworkout
1 cup whole wheat pasta w/ 8 oz chicken breast
64/50/6
or
2 scoops whey, 1.5 cups rolled oats
~70/48/2

PWO
2 scoops whey. 1 cup malto, 1/2 cup rolled oats
~75/48/2

Post pwo
enough salmon, low fat ground beef, or flank steak to equal 50 grams protein, 1/2 cup steel cut oats
54/50/12

Bed time meal
1 piece wheat bread and the protein either comes from casein, a shake consisting of blended whey and 1/2 cup cottage cheese, ground beef +shake, or eggs+ shake. I don't have money for casein right now so I try to up the healthy fats. I eat almonds for the fats for this meal and throughout the day
end up with
350/350/~80 grams fat. I do not have time to consume any more whole meals than this, I can fit in shakes during the day as snacks at certain points and have been doing a serving of whey as soon as I get up. Would you reccomend just upping carbs a bit or what? When I was at 4500 calories, my ratio was 540/300/80, so I was consuming 90g carbs per meal, which was super super difficult eating completely clean and low gi. Maybe I should just say **** it and start going to Baja Fresh and Chipotle and chomping on a fatty burrito as my post pwo meal or something.

[ivydude]

KTW,

I would like to continue this discussion, but not in this thread as it's begining to get off topic. Can you delete and repost (or a mod move) this last post in the nutrition forum? Thanks boss.

[ktw]

yah man, sorry for hijacking your log.