Getting Huge.......Then getting Lean!
- 09-23-2008, 10:32 PM
Getting Huge.......Then getting Lean!
Hey ladies and gents. I'm finally back.....fall ball is coming to and end and I can get back on it full tilt. Over the past 8 weeks I've managed to gain about 13lbs. I'd guess bout 5lbs of bloat (20gr Creatine mono/day
and maybe 2lbs of fat. So maybe 6lbs of LBM.
I've been training off and on with a shoulder issue but I'm finally clear to begin lifting (thanks igf-1lr3!)
The diet is pretty spot on usually looks like so.....
Meal 1:
2 scoops Whey
bowl of total or oats
Meal 2:
8-10oz chicken
1/2 cup long grain rice
Post workout:
3 scoops ATW blend
1/2 carbo force
2 packets low-sugar oats
Meal 4:
8-10oz lean ground beef (boiled in water and strained)
50gr whole wheat pasta
1 cup pasta sauce (low carb)
parmasion(sp?) cheese
Meal 5:
1 scoop Syntha 6
1 scoop Muscle Milk
10oz skim milk
Meal 6:
8-10oz chicken
1 cup veggies
sesame oil
oriental seasoning
Meal 7:
8-10oz ground beef
1/4 cheese
seasoning
Meal 8:
1-2 scoops Casien in water
I consume A LOT of sodium.....I mean A LOT. Only supps right now are All The Wheys TCG mix, additional Creatine Mono and digestive enzymes.
I'm not be taking too many supps because cash flow is low.Just the occasional pre-workout mix and creatine mono
Workouts will be pretty simple until my next DC blast OCT. 13th
Monday: Chest and minor tri work
* I'll throw in some CG bench and kick backs for tris
Tuesday: cardio and abs
Wednesday: Legs and minor shoulders
*I'll throw in side and rear laterals along with shrugs for shoulders
Thursday: cardio and abs
Friday: Back and minor bi/forearm work
* I'll throw in some CG pull-downs and bicep 21's for bis and DC style forearm work.
Saturday & Sunday: OFF - 09-23-2008, 10:36 PM
what kind of cardio are you going to be doin?
HIIT?CURRENT 2014 Log http://anabolicminds.com/forum/old-school-hormone/252748-cherry-poppin-test.html -
- 09-23-2008, 10:38 PM
- 09-23-2008, 11:55 PM
- 09-24-2008, 06:41 PM
welcome back bro. that is the best way to be huge. get big first then cut down, after you get the size your after
www.millenniumsport.net APR50 50 % off
Mind and Muscle Code AM10
Great Physique fitness, facebook, online coaching -
- 09-25-2008, 01:08 PM
Feels good to be back bros, thank you!
I on did shoulders yesterday. Some guys got in trouble on tuesday so I didnt know if were going to have to run extra sometime this week. Last week it was 5mi
Shoulder workout was so-so. Stil babying my shoulder a little so Im really just focusing on contractions with a 2-3sec hold on the top.
Seated Lateral Raises
10x15
15x15
20x12
25x10
Rear Delt Cable Flys
10x15
20x12
30x10
20x12
10x15
Upright Rows
60x20
80x12
100x8
-SUPERSET-
Barebell Shrugs
135x20
185x12
225x10
(no straps)
Then a lot of internal/external/rc stuff.
Traps are sore 2day. I had a Big Mac yesterday and my stomach...well it feels like there's a baby in there - 09-25-2008, 04:02 PM
I always do rotator stuff before the workout. that makes the most sense to warm it up first to me
www.millenniumsport.net APR50 50 % off
Mind and Muscle Code AM10
Great Physique fitness, facebook, online coaching - 09-29-2008, 03:35 PM
Well I caught a touch of somthing so i didn't train on friday. I've just been trying to get 300gr of protein/day since. I didn't lose any weight so thats good. I went today but held back a little. I started out great them I started feeling a little weak.
Flat Bench
230x12
235x10
245x4
High-Incline Smith
185x15
205x12
225x8
Cable Flys Low-to-High Super sets
4sets 15,12,10,8
DC Chest Stretch w/ 35lb DB's
*Tried CG bench but felt a pinch in my shoulder so stoppped
Skull Crushers
75x15
85x12
95x10
105x8
Cable Kick Backs-Drop Set
30,25,20,15,10 (weight repped til failure) - 09-29-2008, 05:15 PM
- 09-29-2008, 05:16 PM
Missed this, welcome back DW.
- 10-01-2008, 03:30 PM
Damn fellas. Im sick and really sick. I'm taken the rest of the week off just maken sure I get 400gr protein, 200gr carbs, and 75gr fat. DC eating style.
- 10-01-2008, 10:30 PM
- 10-01-2008, 11:09 PM
- 10-02-2008, 01:49 AM
- 10-02-2008, 01:01 PM
- 10-03-2008, 07:16 PM
Well im back on it! I felt really good 2day and got after it.
Barebell Rows
135x15
155x12
185x10
225x8
CG T-Bar Row
135x12
160x10
180x6
Rack Chins
BWx15
BW+25x10
BW+35x8
Barebell Curls (DC STYLE)
65x10x4x3
Hammer Curls (DC STYLE)
40x7x3x2
DC Bicep Stretch
I'm really surprised with the weight I was moving 2day. I didn't really eat too much and got light headed as hell during my workout a few times.
I added LG Sciences SLIN to my protocol Monday, forgot to mention that. 2caps before breakfast and 2caps post workout.
Im taken next week kinda easy workout wise then hitting DC hard again since baseball will be totally done for about 8 weeks. I plan on putting on some serious size over the next 12 weeks. Im shooting for 15lbs total. 1lb of LBM/week and throw in some water weight for good measure - 10-06-2008, 01:54 PM
just getting my weights down for DC training next monday. thats all my workouts will be this week. Being sick took a toll of strength a little but im sure it'll bounch back next monday. I did each exercise until I felt it getting tough then stopped. I prolly could muster 2 or 3 more reps on each
Flat BB Bench
225x6x3x1
Seated Behind the Head Smith Press
135x15x8x5
Reversge Grip Bench
135x15x6x4
-I finally got this move down, I can really feel it in my tri's
Then I did the DC stretch for each. I'll post my diet up here some time later this week as I am really happy at my results thus far with it.
I will also try and get pictures up but it's a rough week with midterms and scrimages...I'll try my best. - 10-06-2008, 09:59 PM
Diet
Here's what I've been doing lateley. Im really impressed with it thus far.
On non workout days I take in carbs after cardio and before and after practice; 50gr at each time. Each sunday I've been doing a mini-carb load. I'll eat maybe 400gr carbs for the day and just sun 2 higher fat meals for a higher protein/carb meal.
Meal 1:
6whole eggs
1 scoop whey
Meal 2:
8oz lean ground beef
1/4 cup cheese
1TBS EVOO
Pre-Workout:
8-10oz Chicken
1/2 cup Brown Rice
Post Workout:
4 scoops Whey
50gr WMS
2 Packets Low-Sugar Oats
Post-Workout Meal
8-10oz Chicken
1/2 cup Brown Rice
Meal 6:
8oz lean ground beef
1/4 cup cheese
1TBS EVOO
Meal 7:
2scoops Casien
1TBS EVOO
Totals
Protein:400gr 40%
Carbs: 250gr 25%
Fat: 150gr 35%
Calories:~4,000 - 10-07-2008, 11:09 AM
Nice log man like your routine pretty strict diet, i like it, best of luck to you im as well trying to bulk up so all the best for you, and i cant believe your body can take in 400gr of protein a day thats insane, but its whatever works for your body so go get it!!
- 10-07-2008, 10:39 PM
damn 2day suck'd! Started out GREAT then turn ****ty quick. I got in 35min of fasted cardio then got in my whey and oats post cardio. Meals 2 and 3 were perfect. Got my pre practice meal in and we did our core work then it got bad.....real bad. We did Indian Runs for an hour strraight. No breaks so I probably ended up running close to 10miles.
As soon as practice was over we had study tables so I had to stop at MacDonalds and pick up 5 dbl cheese bugers (minus the cheese and add big mac sauce!) Its a cheap big mac and I suggest everyone whos bulking to add them in every now and again. That got me 125gr of protein and 150gr carbs that I desperately needed.
I just got another shake in with some EVOO. Hopefully 2maro will go better....im beat. - 10-07-2008, 10:44 PM
will be following. Good luck on your journey bro!
Body Performance Solutions
Home: http://bpsnutrition.net/Facebook: @Body Performance Solutions - 10-07-2008, 11:27 PM
- 10-08-2008, 12:17 AM
- 10-08-2008, 08:00 AM
- 10-08-2008, 09:32 PM
Well today was also so-so. I was just lethargic the whole day. I started double dosing the last vial og my pGH I found monday and I didnt think it would have this kind of reaction......but maybe. Just a bad day I assume, not the pGH.
I re-vampd my diet a little after some help from some guys over at intense muscle. I know I know I complained about some happenings over there but I feel like the diet is nailed down.
I trained legs 2day and it was a day to figure out what weights I am going to use on my 3 exercises for hams/quads
Barebell Squat
275x6
Leg Press (narrow stance, heels hanging off the bottom)
6 plates each sidex8
Tip-Toe Smith Squat
235x8
Lying Leg Curl
12x10
Seated Leg Curl
110x12
Single Leg Curls
60x10
I did 2-3 sets before each of those final weights to get a feel then stopped about 2 before failure just to get an idea like I had been doing earlier in the week.
It was kinda tough after that long run yesterday but I pushed thru it. My joints hurt and muscles were a bit fatigued
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