Team Juggernaut ft. Booneman77 - 3 months to Mass!

Page 4 of 5 First ... 2345 Last

  1. Quote Originally Posted by MrKleen73 View Post
    Excellent! Any other answer would not have cut it.

    The one weakness with IF, is a lower protein synthesis level. Well unless spiking aminos every couple hours during a fast to promote protein synthesis. Do they tend to spike aminos with their version of IF, looks like if they do it is more like Martyn's Lean Gains setup. If they knew you were an IF guy why not set you up with an IF bulking protocol? I imagine you have asked the question?
    We talked quite a bit about the timing and such and basically the first few weeks are meant to be as cookie cutter as possible just to gauge the big changes in calories and macros from what I had been doing. The timing aspect was more just part of the standardized version of the plan and i have been doing a bit of a mishmash of what the paper says, and what Carl and I talked about (in terms of less eating through the day out of convenience)... In short, the common ground for us was: stick to the total caloric requirements of the plan, eat as many of the meals in the timeframes suggested as possible, ensure the periworkout nutrition is just that, and we will adjust once he sees how I handle the carbs, cals, and when i can make the meals fit...

    So far most days have been:
    breakfast (8am) - protein/fat - planned
    lunch (12pm) - bcaas - my personal adjustment
    pre workout (4p) - protein (shake/bar) - planned
    intra (5:30/6p) - bcaas - planned
    post (6:30/7p) - protein and carbs - planned
    dinner (8:30p) - protein, carbs, fat - combo of lunch (skipped by me for convenience) and dinner amounts, basically just a double p/f meal with added dinner carbs
    pre-bed (11p) - protein, carbs - planned

    somewhere through the day there are 2 planned snacks (a low carb bar or similar shake suggested) which sometimes I eat during the day, sometimes I just add to pre or dinner meals.

    Overall, the big change I made was to skip the lunch and just add it to dinner... for me this is both easier and more fulfilling due to the size or the portions ha... still a fat kid at heart

    Going forward, we talked about getting back to more of a full IF style, but the first few weeks calories and especially peri-workout nutriton needed a lot of emphasis as so the earlier meals are meant to ensure I get all the cals down (he underestimates my stomach capacity but its unnatural haha)
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com


  2. Quote Originally Posted by booneman77 View Post
    We talked quite a bit about the timing and such and basically the first few weeks are meant to be as cookie cutter as possible just to gauge the big changes in calories and macros from what I had been doing. The timing aspect was more just part of the standardized version of the plan and i have been doing a bit of a mishmash of what the paper says, and what Carl and I talked about (in terms of less eating through the day out of convenience)... In short, the common ground for us was: stick to the total caloric requirements of the plan, eat as many of the meals in the timeframes suggested as possible, ensure the periworkout nutrition is just that, and we will adjust once he sees how I handle the carbs, cals, and when i can make the meals fit...

    So far most days have been:
    breakfast (8am) - protein/fat - planned
    lunch (12pm) - bcaas - my personal adjustment
    pre workout (4p) - protein (shake/bar) - planned
    intra (5:30/6p) - bcaas - planned
    post (6:30/7p) - protein and carbs - planned
    dinner (8:30p) - protein, carbs, fat - combo of lunch (skipped by me for convenience) and dinner amounts, basically just a double p/f meal with added dinner carbs
    pre-bed (11p) - protein, carbs - planned

    somewhere through the day there are 2 planned snacks (a low carb bar or similar shake suggested) which sometimes I eat during the day, sometimes I just add to pre or dinner meals.

    Overall, the big change I made was to skip the lunch and just add it to dinner... for me this is both easier and more fulfilling due to the size or the portions ha... still a fat kid at heart

    Going forward, we talked about getting back to more of a full IF style, but the first few weeks calories and especially peri-workout nutriton needed a lot of emphasis as so the earlier meals are meant to ensure I get all the cals down (he underestimates my stomach capacity but its unnatural haha)
    Yeah, he is not familiar with your eating prowess!

    Oh I miss the days before giant meals caused me gastric distress... I was a bit too clean on my eating with IF for a while and all the damn fiber slowed down digestion so bad I gave myself acid reflux from lying down with a seriously full stomach all the time... now I have to be very careful.

    However I have learned for me anyway that digestibility is more important than many of the touted health benefits of some foods. For instance, I eat white rice over whole grain, if bread typically white and eaten to spike insulin. A lot of the carbs I get in are also considered "processed" but that makes it much easier for me to digest them. I do fine with potatoes and fruits too. Just whole grain and I don't do well together any more. Too much inflammation and gastric distress.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html
    •   
       


  3. Quote Originally Posted by MrKleen73 View Post
    Yeah, he is not familiar with your eating prowess!

    Oh I miss the days before giant meals caused me gastric distress... I was a bit too clean on my eating with IF for a while and all the damn fiber slowed down digestion so bad I gave myself acid reflux from lying down with a seriously full stomach all the time... now I have to be very careful.

    However I have learned for me anyway that digestibility is more important than many of the touted health benefits of some foods. For instance, I eat white rice over whole grain, if bread typically white and eaten to spike insulin. A lot of the carbs I get in are also considered "processed" but that makes it much easier for me to digest them. I do fine with potatoes and fruits too. Just whole grain and I don't do well together any more. Too much inflammation and gastric distress.
    this is definitely something I have been trying to keep an eye on as well in the last year or so... as my meals got bigger and bigger (or when I did keto for awhile and was eating tiny meals and my stomach capacity went down) I tend to find that certain things sit long and heavy while others not nearly as much. Oddly enough, fiber seems to have zero impact for me... I can eat 5 quest bars, broccoli, and the like and wake up starving and empty, but some other things just turn into stomach bricks and I wake up feeling as full as when I went to bed... funny how personal that can be.

    I was actually very impressed/happy that meal "feelings", mood, and digestion were all things that my coach asked about this weekend before keeping the diet the same. Digestion is a very overlooked aspect IMO which I never fully realized until my keto experiment (disaster) this summer.

    Super excited to FINALLY get back in the gym today... shoulders and abs on deck today with some higher reps and more volume than last week. Can't even explain how much I can't wait for the work day to be over so I can tear it up (3 days off suckkkeeedddd).
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  4. Quote Originally Posted by booneman77 View Post
    this is definitely something I have been trying to keep an eye on as well in the last year or so... as my meals got bigger and bigger (or when I did keto for awhile and was eating tiny meals and my stomach capacity went down) I tend to find that certain things sit long and heavy while others not nearly as much. Oddly enough, fiber seems to have zero impact for me... I can eat 5 quest bars, broccoli, and the like and wake up starving and empty, but some other things just turn into stomach bricks and I wake up feeling as full as when I went to bed... funny how personal that can be.

    I was actually very impressed/happy that meal "feelings", mood, and digestion were all things that my coach asked about this weekend before keeping the diet the same. Digestion is a very overlooked aspect IMO which I never fully realized until my keto experiment (disaster) this summer.

    Super excited to FINALLY get back in the gym today... shoulders and abs on deck today with some higher reps and more volume than last week. Can't even explain how much I can't wait for the work day to be over so I can tear it up (3 days off suckkkeeedddd).
    I actually should rephrase my statement that fiber from whole grains or just whole grains in general cause me more issues and bloat. Fiber in veggies, nuts, protein bars, or even like metamucil do not have the same effect.

    I can also not eat Oats within 3 hours prior to a workout or my stomach will be heavy with food during the workout. Although this may have changed a bit since I have started really pushing my Peri Workout nutrition and intra drink quite a bit. I am getting in a good 108g protein, and 275g carbs between my intra and post workout supplementation. I may be a bit more used to training and digesting at the same time.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  5. Shoulders and abs yesterday (really 99% shoulders and one ab ex at the end ha)... Felt so good to get back into the gym.

    Workout went a lot faster than I thought as there were a lot of exercises, but I hadn't realized the first 3 were done as a triple superset so I flew through them. Went up in weight on Arnold presses this week which was nice (reps a tad lower but weight increased more that I would have normally for the rep range) which was good. I have had some shoulder issues over the years so overhead pressing has been a weak point for a long time and I have been working a lot to increase stability and strength in my shoulders. Progress on bigger lifts has been slow (was strict OHP 185lb a few years back and couldn't even dream of touching that now... maybe 135 at best) but I haven't had any pain for quite some time now so it seems what I'm doing is working, just slowly ha.

    As diet stayed the same this week, only real change there is more clarity in terms of macros/total cals. Body comp seems to be holding pretty steady after intially bloating/filling out a good bit. I wasn't thrilled with the pics of this weekend vs starting, but with an increase of 50% of my cals, that was expected. So long as this doesn't get out of hand, I can live with a tad softer for the time being to gain some more appreciable size. Just don't want to get back to my old "gain 40lb in the winter, lose 50lb in the summer" cycle that never actually had me gain much to show after the ridic cuts I had to endure to get in summer shape.

    One other random thought I had is that there really is very little micronutrients in my diet. a total of 2c of green veggies and 2 bananas a day are the only non-protein/carb sources. For a few weeks I don't see much issue with this, but long term this is a big concern for me as there are surely some serious micronutrient deficiencies in this layout... will be discussing with my coach when we talk diet this weekend for sure.
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com
    •   
       


  6. Tonight was arms and abs... Man, it has been a looooonnnggggg time since my weeks were done in a bro split style. literally years since the last time I only lifted a body part once a week... definitely weird. I'm really going to focus on doing everything as hard and brutally as possible since I have such long recovery times between body parts as well as plenty of cals.

    Had a great pump tonight too which is something that I rarely have had with being lower carb and fasted for most of my training sessions this past year. Other days the pumps were not as exceptional but tonight really was. the supersets and higher reps really did the trick for a change which was fun.
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  7. A good pump and a good time, sounds like a great workout.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  8. Chest and a little abs last night... This was far and away the highest volume workout yet and I really enjoyed it. Mostly mid-range reps for this workout. Had a pretty solid pump again as well and my arms (biceps especially) were pretty sore from the day before so it was easy to focus on making sure it was my chest working.

    I haven't done direct bicep work in literally years and man are they sore (still 2 days later) haha... feeling bruised

    On the body comp/diet front, still continuing to add a bit of softness faster than I would like. I haven't had any interaction with my coach this week at all so I will be discussing this with him tomorrow after weigh ins/pictures... the biggest change I'm noticing is that my pants/belt are getting tighter so I know that things are moving a bit faster than I'd like (in only 2 weeks going from loose at a notch to having to move up is way too much IMO).
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  9. Wonder if training and diets will be updated in time. Saw on Facebook he was in the hospital last night or today.

  10. Quote Originally Posted by SilentSavage0523 View Post
    Wonder if training and diets will be updated in time. Saw on Facebook he was in the hospital last night or today.
    Just urgent care but yeah heís def pretty sick cuz they put him on ivís for dehydration. Training Iím sure will get I️t since that doesnít have to be him but diet (which is my main concern) may be and issue
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  11. Weighed in at 179.2 yesterday so about a 3lb increase this week. Talked to coach about this and he said weíre gonna wait one more week to see how the increased volume workouts effect things and then adjust from there.

    Legs yesterday were absolutely killed. I was just in a great mood and really pushed beyond what I thought I could. Added 10lb to my 8 rep squats from last week. Also did adductor Work which is a first ever for me ha. Gonna have some weird doms for sure

    Cals staying at about 2800 all days and this week should be a perfect one in terms of schedule and such.
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  12. Picture update: week 1 is on the right, yesterday on the left



    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  13. Can definitely see where you are getting softer but if volume is going up a good bit this week you might notice a bit of tightening back up.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  14. It takes time to get dialed in. How are you liking the interaction?
    Nothing I say is medical advice and supplements only enhance and optimize your diet and exercise check with a medical professional before starting any program.
    Try Rise and Swell, the most advanced testosterone booster on the market!
    http://mindandmuscle.net/articles/pr...nd-and-muscle/

  15. Quote Originally Posted by Eric Mar View Post
    It takes time to get dialed in. How are you liking the interaction?
    honestly, its extremely limited unless I actively pursue it... really not much coming from my coach unless prompted by my constant nagging ha. For example, since starting not one portion of the conversation has started without me initiating it... That said, the answers I've gotten have been pretty good but at this stage mostly "we need a few weeks to figure you out", which is totally understandable. My only real concerns are that clearly the speed of the bulk vs the speed of analysis as well as some of the misc topics like veggie/micro content and such. Overall, nothing groundbreaking thus far but again, thats a lot of what I expected at this stage. I do hope (and expect) to see this progress long before our time is up though.

    Off day yesterday, shoulders/abs tonight.

    this week will be workouts T/W/F/S/Su, similar volume to last week but the sets/reps include a lot more supersets which should shorten and intensify them. I will be interested to see how this effects body comp since diet will be identical to last weeks
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  16. Plowed through shoulders tonight and honestly did't love this workout. I was amped to get int there and totally killed it, but just didn't love the exercise selection, order, or rep ranges for this one. Just did't get much of a pump or good connection due to the type of movements which really is the first time so far... this one goes down as get in, do work, get out... kind of a bummer tho cuz i love shoulder days usually.
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  17. Quote Originally Posted by booneman77 View Post
    Plowed through shoulders tonight and honestly did't love this workout. I was amped to get int there and totally killed it, but just didn't love the exercise selection, order, or rep ranges for this one. Just did't get much of a pump or good connection due to the type of movements which really is the first time so far... this one goes down as get in, do work, get out... kind of a bummer tho cuz i love shoulder days usually.
    What kind of exercises we talking here? Only shoulder workout I tend to not like are Arnold presses haha

  18. Quote Originally Posted by Mowglisml View Post
    What kind of exercises we talking here? Only shoulder workout I tend to not like are Arnold presses haha
    ha I actually really like arnolds

    not a big fan of upright rows or barbell front raises and both happened to be in this workout. Overall though there just didn't seem to be a good flow to the exercuse pattern for this one. A lot of the others the sets, reps, and exercuse selection seem to build nicely... a lighter, isolation move for higher reps, followed by a main move for lower reps, into a medium rep and weight for something, etc... this one was just all over the place tonight.

    I think i'm just kind of "picky"/notice more when it come to my routines because I do so much of my own programming and I really place a focus on the flow of exercises as well as the interaction between subsequent movements and how they feed off of or counter each other... probably just a bit of my engineer-y/OCD ness haha
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  19. Well, get involved with the FB group and other coaches. It's best that way. Also, I made the mistake of second guessing things but this is how CJ learns you.
    Nothing I say is medical advice and supplements only enhance and optimize your diet and exercise check with a medical professional before starting any program.
    Try Rise and Swell, the most advanced testosterone booster on the market!
    http://mindandmuscle.net/articles/pr...nd-and-muscle/

  20. Quote Originally Posted by booneman77 View Post
    ha I actually really like arnolds

    not a big fan of upright rows or barbell front raises and both happened to be in this workout. Overall though there just didn't seem to be a good flow to the exercuse pattern for this one. A lot of the others the sets, reps, and exercuse selection seem to build nicely... a lighter, isolation move for higher reps, followed by a main move for lower reps, into a medium rep and weight for something, etc... this one was just all over the place tonight.

    I think i'm just kind of "picky"/notice more when it come to my routines because I do so much of my own programming and I really place a focus on the flow of exercises as well as the interaction between subsequent movements and how they feed off of or counter each other... probably just a bit of my engineer-y/OCD ness haha
    So things you didn't connect well with and an order that didn't sit well with you. I would be curious on the order, can you share that much and maybe the focus for the exercise as listed without rep ranges or weights?

    Sometime a backwards attack is great at confusing the muscles or getting them to activate in a different way. Either way I would be curious on that and if I can see the rhyme or reason in the arrangement.
    Quote Originally Posted by Eric Mar View Post
    Well, get involved with the FB group and other coaches. It's best that way. Also, I made the mistake of second guessing things but this is how CJ learns you.
    It is never a mistake to 2nd guess or question why a coach is doing something. Just ask, if they are a good coach they will explain it to you.

    Not for nothing but I have to ask, why is getting involved with other coaches in the facebook group considered the best way? Other coaches could muddy the waters of what his coach wants him to do. I am a coach and the last thing I want a client doing is asking another coach what they think they should be doing. As a coach you don't need other coaches instructing your clients, or answering questions for you that you should be answering in the way that you want the client to understand it.

    I can see it being beneficial as a support system, and having a team feel, but advising him join the group to get other coaches opinions seems counterproductive.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  21. Quote Originally Posted by Eric Mar View Post
    Well, get involved with the FB group and other coaches. It's best that way. Also, I made the mistake of second guessing things but this is how CJ learns you.
    So, the FB group... I literally have seen zero use for that except for M&M self-promotion (the guy that asks people to "love and share" some article or sale literally every morning AND evening), a few updates on or just after show day from the guys who are competing, and the random motivational poster/meme's... Outside of the one post a week where CJ tells everyone their cheat meals, I have yet to see any actual training, diet or "use-able" conversation there... on top of that, I have no idea who the coaches are vs who the other trainees are... The only real useful was when the app went down this weekend and everyone commented that yes, theirs did too and then CJ posting the fix and update.
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  22. Quote Originally Posted by MrKleen73 View Post
    So things you didn't connect well with and an order that didn't sit well with you. I would be curious on the order, can you share that much and maybe the focus for the exercise as listed without rep ranges or weights?

    Sometime a backwards attack is great at confusing the muscles or getting them to activate in a different way. Either way I would be curious on that and if I can see the rhyme or reason in the arrangement.
    Laout was as such;
    reverse pec deck
    Bent over lateral raises
    EZ bar front raises
    BB upright row
    Cable lateral raises
    Smith Shoulder Press
    DB Shrugs
    Kneeling Rope crunch

    all were the same amount of reps (mid range), no supersets or intensity techniques (that's a first)... just kind of a blase/cookie cutter workout. Clearly different than the other days thus far.

    Looking forward, it looks like all of the others except legs are like this as well (same reps and no intensity tech) this week. Interesting difference tho is that legs is ALL supersets and intensity techniques except squats ha... should be interesting to see the final results.
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  23. Quote Originally Posted by booneman77 View Post
    So, the FB group... I literally have seen zero use for that except for M&M self-promotion (the guy that asks people to "love and share" some article or sale literally every morning AND evening), a few updates on or just after show day from the guys who are competing, and the random motivational poster/meme's... Outside of the one post a week where CJ tells everyone their cheat meals, I have yet to see any actual training, diet or "use-able" conversation there... on top of that, I have no idea who the coaches are vs who the other trainees are... The only real useful was when the app went down this weekend and everyone commented that yes, theirs did too and then CJ posting the fix and update.
    Yea, I didn't join the facebook group yet as that's pretty much what I saw.

  24. Your PHAT shoulders day has like half that amount of exercises and it leaves me like my shoulders want to explode haha!

  25. Quote Originally Posted by booneman77 View Post
    Laout was as such;
    reverse pec deck
    Bent over lateral raises
    EZ bar front raises
    BB upright row
    Cable lateral raises
    Smith Shoulder Press
    DB Shrugs
    Kneeling Rope crunch

    all were the same amount of reps (mid range), no supersets or intensity techniques (that's a first)... just kind of a blase/cookie cutter workout. Clearly different than the other days thus far.

    Looking forward, it looks like all of the others except legs are like this as well (same reps and no intensity tech) this week. Interesting difference tho is that legs is ALL supersets and intensity techniques except squats ha... should be interesting to see the final results.
    Didn't you have some finishers on upper body stuff last week? Maybe he is cycling through upper and lower body adding volume and or intensity in waves...

    Guessing reps were around 8-12, and from what it looks like he was going from smallest to largest heads of the delts, pre-exhausting them before getting into what I imagine were relatively lighter Uprights and Shoulder press than usual due to the pre-exhaustion. I can see how all of that build up would / could be beneficial considering that the delts tend to grow really well with higher reps / volume than they do pure heavy loads.

    I am with you on the strange layout though because I like to use muscles that tie in together, I would feel a little disconnect going from rear delt work directly to front without engaging the medials. However if you have a hard time engaging the medials pre-exhausting the front and rear delts before hand is going to force the focus on the medial delts. So it may not feel natural but I can see how it could be beneficial.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html
  •   

      
     

Similar Forum Threads

  1. Team Juggernaut- 3 Month Journey
    By SilentSavage0523 in forum Team Juggernaut
    Replies: 49
    Last Post: 11-15-2017, 11:13 PM
  2. Replies: 3
    Last Post: 09-20-2017, 06:29 PM
  3. Alternatives to Mass Tabs or Oxodrol-12
    By UkBloke in forum Supplements
    Replies: 14
    Last Post: 09-25-2008, 05:15 PM
  4. Not responding to Mass Tabs.. Idea
    By NAS in forum Anabolics
    Replies: 2
    Last Post: 04-30-2007, 09:06 PM
  5. Replies: 8
    Last Post: 04-13-2004, 11:02 PM
Log in
Log in