My training/supps leading to 155

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    My training/supps leading to 155


    Since my ISP has been a little shaky lately, I decided to use some of my time to develop a well though-out diet, training, and supplementation program for the next 6 weeks.

    Today is day 1 and I will be updating my lifts, cardio/conditioning, and my diet everyday.

    Here is basically my breakdown:

    Starting Stats
    Wt (LBM)
    BF%

    Flat BP-185x5
    Dips-BW+70x5
    BB Rows-275x12
    Pull-Ups-BW+10x5
    DB Rows-110x10
    Military Press-
    Cleans-185x6
    DB Snatch-

    Goals
    Wt (LBM)
    BF%
    Flat BP-195x5
    Dips-BW+80x5
    BB Rows-295x12
    Pull-Ups-BW+25x5
    DB Rows-120x10
    Military Press-
    Cleans-195x6
    DB Snatch-

    Schedule

    Mon-Max Chest, Back, Biceps, Cardio/MMA
    Tues-Lower Body/BJJ
    Wed-Cardio/MMA
    Thurs-Dynamic Chest, Back/BJJ
    Fri-Cardio
    Sat-Triceps, Delts, Traps/Cardio


    Supplements

    EvoPro-1.5 scoops/day
    RPM-4 caps before lifting
    BCAA-20-30g/day
    IGF-2-10-12 caps/day
    b-AT-3 squirts/day
    M.Ed. Ex Phys

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    I had a monster training day today. I was a little fatigued throughout the day and almost didn't train, but then I asked myself,"What would Wanderlei Do?" I did my mac chest, back, and biceps WO today followed by a 5 mile run. My numbers were:

    Flat BP-185x3
    BB Rows- 245x12x3 (my lower back was tender and I didn't want to push my luck)
    Incline DB-60x10, 60x8, 60x6; I need to work on my muscluar endurance
    DB Rows (DC Style)-110x10+5
    Hammer Curls/Facepulls-50x8/90x12, 55x5+5+4 (PR)/90x12

    DC Stretches for Chest, Back, and Biceps.

    I had a phenomenal pump today and some crazy focus and intensity. My strength was surprisingly good and I am really looking forward to how much progress I will make over the next 6 weeks. I weighed myself today and I was at 180, but I was holding some crazy water from Sunday. After my fight, I went out and celebrated and I got my Goose on a little too much, so I spent yesterday recovering.

    Initial Impressions: IGF-2 KTFO'd me this morning, great pump, vascularity, endurance.
    M.Ed. Ex Phys
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    Today was dynamic legs

    Dynamic Squats-3x185x5
    Reverse Lunges-3x125x5
    Unilateral Squats-40'sx3x5
    Weighted Hypers-BW+25x3x15
    Comments-kinda hazy/unfocused, possibly from overcast weather;good pump in thighs and lower back;decent strength, but low energy

    I am going to do cardio later today and I will update after that.
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    From the "At least it didn't happen last week" department, I rolled my right ankle again while I was doing cardio. I need to take some extra magnesium and double-up on my Osteo-C so this damn thing will finally heal up. I probably should also buy a new pair of running shows since I am certain that I am past the 250 mile mark. Also, having flat feet does not help this out either. Hopefully, I will be able to continue with my training by Thursday.
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    I forgot to add in my diet for the past two days.

    Mondays-170P/350C/70F (1g/lb, 2.0g/lb, .4g/lb)
    Projected Kcal Intake-2710 (25/52/23)
    Actual Kcal Intake-185/358/65=2757 (27/53/20)

    Meal 1- 3 eggs (1 yolk), 2 oz TX grillers, 1C oats, 1 oz honey
    30/80/12-548 8g fiber Actual Kcal-516

    Meal 2- 4 FF Hot Dogs w/ Turkey Chilli
    45/114/7-699 20g fiber Actual Kcal-619

    Meal 3-EvoPro w/ .5C oats and banana
    30/60/6-414 6g fiber Actual Kcal-390

    Meal 4-Turkey, Bacon, and Cheese Sandwich w/ Yogurt
    25/50/15-435 4g fiber Actual Kcal-419

    Meal 5- Same as meal 2 w/ 2 oz cheese
    55/110/25-885 18g fiber Actual Kcal-813

    Tuesdays- 220P/175C/90F (1.25g/lb, 1g/lb, .5g/lb)
    Projected Kcal Intake-2390 (37/29/34)
    Actual Kcal Intake-220/174/51=2035 (43/34/23)

    Meal 1- 3 eggs (1 yolk), 2 oz turkey, .5C oats, banana
    30/60/10-450 6g fiber Actual Kcal-426
    Meal 2- 4 oz chicken, large salad
    35/5/5-205 3g fiber Actual Kcal-193
    Meal 3- 1.5 scoops EvoPro, banana, banana nut muffin
    40/80/8-552 4g fiber Actual Kcal-520
    Meal 4- 3 eggs (1 yolk), 2 oz chicken, 2 slices whole-grain bread, grape jelly, spinach
    30/40/9-352 5g fiber Actual Kcal-332
    Meal 5- 6 oz chicken, large salad
    45/5/5-245 3g fiber Actual Kcal-233
    Meal 6- 1.5 scoops EvoPro, 1oz Sunflower seeds
    40/5/14-306 1g fiber Actual Kcal-302
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    I was supposed to train yesterday, but I decided to rest my ankle.

    Diet

    Wednesdays- 260P/130C/90F(1.5g/lb,.75g/lb,.5g/lb)
    Projected Kcal Intake--2370 (44/22/34)
    Actual Kcal Intake-225/128/70=2042 (44/25/31)

    Meal 1- 4 eggs (2 yolks), 5 strips bacon, 2 slices toast, banana
    30/60/14-486 6g fiber Actual Kcal-462
    Meal 2- 4 eggs (2 yolks), 3 oz turkey. Tomatoes, mushrooms
    35/10/12-288 3g fiber Actual Kcal-276
    Meal 3- 8 oz beef, 1C beans, 1C green beans
    50/30/7-383 11g fiber Actual Kcal-339
    Meal 4- 4 eggs (2 yolks), 5 strips bacon
    30/0/14-246 0g fiber Actual Kcal-246
    Meal 5- 4 eggs (1 yolk), 1 scoop EvoPro, .5C oats, .25C raisins
    45/50/8-452 6g fiber Actual Kcal-428
    Meal 6- 1 can tuna, 1 avocado, tomatoes
    35/8/15-307 4g fiber Actual Kcal-291
    M.Ed. Ex Phys
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    Todays training was phenomonal, although I went hypo during cardio.

    11/8-Dynamic Chest, Back

    Dips/Pull-Up-5xBWx5/3
    DB Snatch-3x55x8
    T-Bar Rows-1x3+25x10, 1x3+35x10, 1+4x8
    Ab Circuit- Trunk Rotations/Weighted Crunches-3x60x12/3x110x30
    Rear Flys/Crossovers-3x45x12/3x60x12
    Cardio-6 miles in 44 minutes, but went hypo

    Comments-insane sweating/energy; great focus, intensity, strength, pump, vascularity, mind-muscle connection;loving the IGF2 so far; hypo during cardio; high DOMS in thighs/glutes
    M.Ed. Ex Phys
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    Hey bro i def will be following this log.. Im making the switch from bodybuilder to mma style and hoping to eventualy fight as well. As i know you are big with this stuff ill be watching this log for even more insight, how to's, and info so to speak from what you do n so forth!

    Keep it up bro n congrats on ur win this passed sat! :squat:
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    Quote Originally Posted by 3clipseGT View Post
    Hey bro i def will be following this log.. Im making the switch from bodybuilder to mma style and hoping to eventualy fight as well. As i know you are big with this stuff ill be watching this log for even more insight, how to's, and info so to speak from what you do n so forth!

    Keep it up bro n congrats on ur win this passed sat! :squat:
    Thank you. Feel free to ask any questions about training, technique, whatever.
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    Quote Originally Posted by Rodja View Post
    Thank you. Feel free to ask any questions about training, technique, whatever.
    Alright man i really appreciate it. The whole endurance has been my biggest down fall so far. haha But its slowly getting there. Also the fact that i need to be shredded, my trainer wants me to lose around 20 lbs. haha but yea man im definately following!
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    Quote Originally Posted by 3clipseGT View Post
    Alright man i really appreciate it. The whole endurance has been my biggest down fall so far. haha But its slowly getting there. Also the fact that i need to be shredded, my trainer wants me to lose around 20 lbs. haha but yea man im definately following!
    What weight are you looking to get to? When I started training, I was 195, but I usually cruise between 170-175 now. My strength is about the same, but my cardio is light years better.
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    Quote Originally Posted by Rodja View Post
    What weight are you looking to get to? When I started training, I was 195, but I usually cruise between 170-175 now. My strength is about the same, but my cardio is light years better.
    Exactly what you did. Im sitting around 195 right now and id say about 13% bf ( total guess). He wants me to be in the 170-175 range. Obviously as a new fighter i have no fights coming up so i have time. But thats about where he wants me to be.
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    Quote Originally Posted by 3clipseGT View Post
    Exactly what you did. Im sitting around 195 right now and id say about 13% bf ( total guess). He wants me to be in the 170-175 range. Obviously as a new fighter i have no fights coming up so i have time. But thats about where he wants me to be.
    SO, you would fight at WW? You would only need to get to the 180-182 range and then cut weight.
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    Quote Originally Posted by Rodja View Post
    SO, you would fight at WW? You would only need to get to the 180-182 range and then cut weight.

    Yea very true. Just trying to get down to that weight. lol Whats the WW stand for?
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    Welterweight.
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    I thought so but i didnt know if 170-175 would be considered welter weight or not. He just wants me to be more agile since he says im "bulky". When he says im bulky it sounds like im fat but really im not. hahah... But ill do what he says and get down as close as possible until its time to really cut weight. I appreciate all the help bro.
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    Alright, I weighed myself today and I was at 173 after breakfast. If all goes well, I will be about 169 or so when this run is done. This week and next are going to be slightly higher calorically, but only about 150-200 per day. Sort of like eating for active recovery and to regain some strength.
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    What exactly happened when you got hypo from the run? Just a major case of dizziness or worse?
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    Quote Originally Posted by asianbabe View Post
    What exactly happened when you got hypo from the run? Just a major case of dizziness or worse?
    I was dizzy, incoherent, and nearly fainted. It was most likely from a lack of glucose due to the nutrient repartitioning from the stack I am running. It is partially my fault because I did not have an adequate source of carbs before or during my WO.
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    Hah.. That'll teach you to remember to eat next time
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    Quote Originally Posted by asianbabe View Post
    Hah.. That'll teach you to remember to eat next time
    Eh, I just train too hard sometimes.
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    You know, I do faintly (no pun) recall that feeling, happened a few times when I used to practice karate, possibly a combo of heat, lack of food and high intensity that made me just want to pass out, they'd take me outside for a while, and if I didn't feel better they'd throw my legs up so I could get some more blood into my head? At the time I had no idea what hypoglycaemia was though.. not a nice feeling, and kinda makes you feel like a wuss too, hah :/
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    My cardio has just gotten to a level where I am still fairly comfortable even when my HR is in the 160-165 range. I finally bought a HR monitor a couple of days ago and my HR got up to 196, which is 1 beat away from my MHR. I am pretty sure that was the reason for my hypo incident. I was undergoing glucoeneogenesis and I couldn't get enough glucose in my system fast enough. It happens on a fairly frequent basis while I am training because the RPM gives me such a great rush.
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    I had a solid, but not spectacular training day. I will post my lifts tomorrow, but I am cruising at about 173 right now. Cardio is great and I am going to start my MMA training on Monday.
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    CG-BP-1x155x5
    Military Press-1x135x5
    BB Shrugs-1x185, 2x195x12
    Tricep Pushdowns-2x170x12
    Side Laterals-3x40x10

    My right shoulder was a little cranky, so I didn't push too hard on the lifts.
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    I will be following, and possibly asking annoying questions along the way. BTW, you look like a complete badass in your avatar!
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    Quote Originally Posted by Alexander View Post
    I will be following, and possibly asking annoying questions along the way. BTW, you look like a complete badass in your avatar!
    I figured I would bring back Wandy, but with a slightly different pose.

    I am need to figure out how to re-size one of the pictures from my fight so I can put it as my avi.
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    Quote Originally Posted by Rodja View Post
    I figured I would bring back Wandy, but with a slightly different pose.

    I am need to figure out how to re-size one of the pictures from my fight so I can put it as my avi.
    I was hoping someone would tell me off for not knowing it was Wandy, but if they could put 2 and 2 together my sig would ruin that.

    A pic of you huh, I expect you to look like a 175# axe murderer. I've seen your fight vids of course, but can't tell what you look like at all from those. BTw, when are you gonna post your sub via strikes victory vid?
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    Quote Originally Posted by Alexander View Post
    I was hoping someone would tell me off for not knowing it was Wandy, but if they could put 2 and 2 together my sig would ruin that.

    A pic of you huh, I expect you to look like a 175# axe murderer. I've seen your fight vids of course, but can't tell what you look like at all from those. BTw, when are you gonna post your sub via strikes victory vid?
    As soon as I get it, I will put it up.
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    Today was a fantastic WO.

    Dips-1xBW+60x5
    Pull-Ups-2xBW+10x5, 4+2
    Flat DB Press-1x60x12, 2x65x10, 8
    Seated Cable Rows-1x150x12, 2x180x10
    BB Curls/Rear Flys-3x85x10/3x45x12
    Comments-great pump, vascularity, and focus; right shoulder slightly unstable; good contractions; solid strength; look slightly leaner

    Cardio- 6 miles in 37:30, but took a different route that was less uphill. Started to gas out towards the end, but I also went straight from lifting to cardio.
    M.Ed. Ex Phys
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    looking great rodja! hey where do you train for mma by the way ? im going to american kickboxing academy! got to love dave!
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    Quote Originally Posted by grila jujitsu View Post
    looking great rodja! hey where do you train for mma by the way ? im going to american kickboxing academy! got to love dave!
    Lucky bastard...I would love to train at AKA and not just to train with Camarillo. I train at Solidarity MMA in San Marcos, TX, but I should be switching camps within the next 6 months if everything goes according to plan.
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    Are you recording BF too? In your first post it is missing, but you've got those macros nailed downed pretty strictly.
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    Quote Originally Posted by Steveoph View Post
    Are you recording BF too? In your first post it is missing, but you've got those macros nailed downed pretty strictly.
    I have been meaning to get around to taking my BF%, but I have been lazy getting the reading. I only did the macro breakdown for a few days because it is too much of a pain in the ass to record every kcal. I have a rough estimate on how much to eat everyday, but I am going to tinker with the diet depending on my weight and how I am feeling.
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    Quote Originally Posted by Rodja View Post
    Lucky bastard...I would love to train at AKA and not just to train with Camarillo. I train at Solidarity MMA in San Marcos, TX, but I should be switching camps within the next 6 months if everything goes according to plan.
    nice what camp you going too?
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    Quote Originally Posted by grila jujitsu View Post
    nice what camp you going too?
    Either Xtreme Couture in Vegas or with Wandy in FL.
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    Quote Originally Posted by Rodja View Post
    Either Xtreme Couture in Vegas or with Wandy in FL.
    holy ****! nice stuff! dont know much about wandy's camp, but team quest is bad ass!
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    Quote Originally Posted by grila jujitsu View Post
    holy ****! nice stuff! dont know much about wandy's camp, but team quest is bad ass!
    Team Quest and Xtreme Couture are separate camps.
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