Team Juggernaut ft. Booneman77 - 3 months to Mass!

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  1. Team Juggernaut ft. Booneman77 - 3 months to Mass!


    Hello and welcome to the next 3 months of my life! I have been graciously selected to receive 3 months of training and coaching in both diet/nutrition and workouts/training from the guys over at Team Juggernaut (Team Info/. I will be following the plans given me to the letter, commenting along the way (as well as showcasing) progress, setbacks, positives, negatives, and all facets of the process and program.

    As most of you know, I have been around these forums for years now and have done plenty of my own programming and diet design. I've been through a great many ups and downs in terms of weight, body composition, strength, and pretty much any other aspect of this game. I have a pretty good base of understanding of both what works for me as well as what does not... That said, I've reached a point where I feel that my view of myself is maybe too critical and biased to really take the next step forward. Over the last year or so, while I have made progress on strength and aesthetics, it has been very slow and tedious. My caloric intake is painfully low (maintaining at 1800cals as of today) and even though my body comp is pretty good (holding 10-12%bf for most of the last 2+years), I think there's room for improvement.

    So what will this look like?

    Nutrition; I wont post up specifics as these are proprietary and I don't want to just hand out the TJ secrets, but I will post up calories and macros for most weeks. I will comment on specific daily things of note where applicable. One thing I will surely include is comments on how I feel related to the food and schedule.
    Today, I typically practice IF and usually eat 1-2 meals in the evenings only that include my entire daily caloric allotment. Su-F are typically 1800 cals with mostly protein, lower fat, lower carb. Sat is usually a cheat day where cals can almost double and carbs are way higher. I have been eating this way for about the past year and a half and this has worked best for my travel job as well as my appetite (huge) to keep me lean and full (aka happy haha).

    Training; I will post up the workouts at a high level, but no details. Commentary on the rep ranges and any other items as necessary to convey my feelings.
    Today, I have been doing a 5-day HFT plan for the last 5 weeks to give myself a break from the custom PHAT plans I have been running for the last 2+ years or so. I typically workout 5-6 days a week and do cardio really only when I feel necessary (would never if I had my way ha).

    Please feel free to follow along, post any questions/comments/critiques and hopefully you guys will get to see what Team Juggernaut has to offer!
    @cheftepesh1 @Eric Mar
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com


  2. Count me in bro
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  3. Subd
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196
  4. Day 1 Stats and Info


    Current Stats:
    Height - 5'10"
    Weight - 174.5lb (weigh in's will be weekly, most on Saturday morning)
    BF - 12% (estimated - caliper measures 8, but this is too low)

    1RM's:
    Bench - 255lb (always has been far and away my weakest lift - honestly never focused on it either as it frustrates me)
    Squat - 410lb
    Deadlift - 410lb

    Goal: Aesthetic size. I want to add size, but not while sacrificing conditioning to any extreme extent. If I can't fit in my pants and am soft as a marshmallow, I don't care how big I am because that's a huge self conscious issue for me and I will not be happy or confident with myself. By the end of this, I would like to have added some noticeable size, while staying within a reasonable bf% and overall just look bigger. Strength is nice, but only a bonus at this point as looks are a far #1.

    Starting Compilation - (pics taken straight after an 11hr flight so I'm super dehydrated/slouching and flat fwiw)
    Name:  Start.jpg
Views: 148
Size:  53.6 KB
    ______________________________ _______

    Week 1 Programming (intro):
    4 lifting days
    M - Shoulders/Abs/Calves
    T - Back/Biceps/Calves
    W - Chest /Triceps/Abs
    R - Off
    F - Legs
    Sa - Off
    Su - TBD

    Week 1 Nutrition (base diet):
    Roughly 40/p/40c/20f split
    Lifting Days - ~2300 cals
    Off Days - ~2100 cals
    ______________________________ _______

    Fist thoughts... huge bump up in cals for me... and carbs... and less training...Honestly nervous to see if its possible to stay reasonably lean with these changes. Week 1 diet and training are both very basic and I believe are meant to really just "feel me out". I see very little "specialization" or "expertise" required to put these together so I fully expect them to change based on the results from this week. We will see how things progress, but as I write this, I'm already hungry (having eaten some during the day for a change, as soon as I ate, my stomach was growling for more). Not thrilled about changing to eating more through the day at all either and so far this plan is asking for a standard breakfast, lunch, and snacks which is a huge inconvenience for me and may need to change to fit my lifestyle.
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  5. for sure in
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  6. I was about to get onto you for starting a log and not hitting me up. Lucky for you it is new!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  7. I heard Mass is in session. Excuse me while i grab a seat.

  8. Quote Originally Posted by Juicedeez utz View Post
    Count me in bro
    Quote Originally Posted by TheMovement View Post
    Subd
    Quote Originally Posted by Swindler View Post
    for sure in
    Quote Originally Posted by MrKleen73 View Post
    I was about to get onto you for starting a log and not hitting me up. Lucky for you it is new!
    Quote Originally Posted by Mowglisml View Post
    I heard Mass is in session. Excuse me while i grab a seat.
    Welcome aboard! you guys are faster than jimmy johns haha. I hadn't even finished setting this up!
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  9. It is hard going from IF back to normal eating because anything over 3 meals just seems like excess!

    However if growing is the goal then at least 4 meals a day is going to be better than IF. Only due to increased protein synthesis. The more protein feeding with in reason, the more you spur on protein synthesis. So that is the main benefit for you trying to grow is the increased opportunities for driving protein synthesis.

    As far as the training they may start you out basic and push up the volume & intensity a bit to see where you start to break, then back off and build the program from there.

    I am assuming by your comments there are no intensifiers or anything in training this week. Without mentioning sets can you give an idea of rep ranges and if using any tempo work to start out with?
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  10. Forgot to mention supplements... right now, nothing but staples:
    Orange Triad
    Agmatine XT with carb meals
    Gut Health

    Bcaas intra workout or long fasting periods as needed (10g)
    Protein powder (1 sc pre wokrout, 2 sc pre-bed) - blend (this week - ProMore Frosted Cinn Bun)
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  11. Quote Originally Posted by MrKleen73 View Post
    It is hard going from IF back to normal eating because anything over 3 meals just seems like excess!

    However if growing is the goal then at least 4 meals a day is going to be better than IF. Only due to increased protein synthesis. The more protein feeding with in reason, the more you spur on protein synthesis. So that is the main benefit for you trying to grow is the increased opportunities for driving protein synthesis.

    As far as the training they may start you out basic and push up the volume & intensity a bit to see where you start to break, then back off and build the program from there.

    I am assuming by your comments there are no intensifiers or anything in training this week. Without mentioning sets can you give an idea of rep ranges and if using any tempo work to start out with?
    Nothing special in terms of intensity or anything. Rep ranges are mostly 8-12. Nothing below 6. Pretty much as basic as they come in terms of specifics. really a "cookie cutter" type week of workouts. I do not expect that to continue though, and expect things to ramp up as we go.
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  12. Quote Originally Posted by booneman77 View Post
    Nothing special in terms of intensity or anything. Rep ranges are mostly 8-12. Nothing below 6. Pretty much as basic as they come in terms of specifics. really a "cookie cutter" type week of workouts. I do not expect that to continue though, and expect things to ramp up as we go.
    Yeah, typically you get a nice basic start then start increasing either volume or intensity gradually to drive adaptation. So this one is being designed for you specifically for hypertrophy. Will you be able to tell us when and or if you are doing Cell Swelling, BFR, myofascial and or occluded stretches, but just not the specifics of it? I am more interested in what methods they choose to use than I am how they specifically incorporate them.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  13. Quote Originally Posted by MrKleen73 View Post
    Yeah, typically you get a nice basic start then start increasing either volume or intensity gradually to drive adaptation. So this one is being designed for you specifically for hypertrophy. Will you be able to tell us when and or if you are doing Cell Swelling, BFR, myofascial and or occluded stretches, but just not the specifics of it? I am more interested in what methods they choose to use than I am how they specifically incorporate them.
    My plan is def to talk about some of those type of specifics, just to not lay out exact set/rep type schemes.
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  14. Quote Originally Posted by booneman77 View Post
    My plan is def to talk about some of those type of specifics, just to not lay out exact set/rep type schemes.
    Cool, are you posting up some before shots for a comparison?
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  15. Quote Originally Posted by MrKleen73 View Post
    Cool, are you posting up some before shots for a comparison?
    they're up above.you guys were just too fast subbing while I was editing them in earlier ha.

    they're about the worst i've looked in awhile thanks to 2 weeks of minimal food in germany and then 11+hrs of flying/dehydration/etc right before they were taken... should make the "afters" look even better ha
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  16. Along for the ride. Good luck!

  17. I'm in to see how this works out

  18. In to follow along on your journey
    Performax Labs Product Specialist
    Like Us On Facebook:
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    Visit our site at www.performaxlabs.com

  19. Quote Originally Posted by booneman77 View Post
    they're up above.you guys were just too fast subbing while I was editing them in earlier ha.

    they're about the worst i've looked in awhile thanks to 2 weeks of minimal food in germany and then 11+hrs of flying/dehydration/etc right before they were taken... should make the "afters" look even better ha
    Tsk tsk....

  20. Quote Originally Posted by SilentSavage0523 View Post
    Day 1.
    So far so good. Training is a bet different starting out with this first phase than what I'm used to doing.
    Trained shoulder, calves, and little bit of rear neck testicles, aka traps.
    Seems like basic bodybuilding style with higher reps. Didn't have anything under 6 with most on the 8 to 12 range. I usually do more strength based in the 5 to 6 rep ranges at the highest for main lifts. But no complaints got me a nice pump.
    With diet starting out is more of a base plan with changes to come as I respond. But even starting out on this cut it has seemed like a ton of food for the day. But that has always been a issue of mine when planning my own nutrition, is I can never seem to start out high enough and then stall out in about 2 months. So really looking forward to the changes I can make.
    Think you meant to put this in your own log haha
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  21. Quote Originally Posted by booneman77 View Post
    Think you meant to put this in your own log haha
    I think so haha

  22. I'm in for this! You're gonna kill it bro.

  23. Subbed my brother!
    Serious Nutrition Solutions Representative
    [email protected] ons.com
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