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Swol and Boone's Quest To Get Hyooooge

Crushed legs today. Had an awesome workout and I'm continuing to get stronger which is always exciting, squats felt great and I didn't push it to let me heel feel better and it is. Been rolling the fascia out with a golf ball and icing it and no complaints

Weight: 140.4

Leg Hyper, working up to a RPE 5r squat, then sets of 8 after

2x5 Squats: 225x5 245x5 could have gone higher for a PR, but sticking to the plan. Don’t wanna screw my heel up.

4x8 Squats: 185x8 x8 x8 x8

3x10 Leg Ext: 100x10 120x10 x10
Drop-Set to single leg

3x10 Ham Curls: 80x10 90x10 80x10
Drop-Set to Single Leg

3x20 Resistance Band (Green) Leg Press: 200x25 x20 x20

The quad pump was insane. Let my toes point inward a bit

2x8 Bulgarian Split Leg Squats: 20x8 x8
Drop-Set to Partials

Core Work
 
Woke up this morning feeling like someone took a bat to my legs all night ha. Not sure what it was about yesterday's squats but they just were total destroyers.

Got some crazy good news at work right before leaving so I was amped when I hit the gym for push power today. It really showed as my strength and endurance were incredible. The one thing I can say is that strength has been going through the roof. Adding 2.5-5lb to nearly every major lift almost weekly for the last 5-6 weeks. Can't wait for my next 1rm week in a few cuz I'm def gonna set some new pr's
 
no homo, this song pushed me through squats hard lol i was loving it

[video=youtube;HtfRkmxlHrY]https://www.youtube.com/watch?v=HtfRkmxlHrY[/video]
 
I just wana say that its 23:30 here and I am as horny as **** , just wantd to let u guys knw my bals are working
 
Finally took an off day today. Went and shot guns all afternoon and then came home and made some chili and stuffed acorn squash. Had some frozen yogurt too but kept cals and carbs lower as usual on my off days. Prob around 2200 for the day and 150g carbs or so. Body is feeling good but def needed some rest. Gonna hit pull power tomorrow and then feast and football all afternoon. The perfect Sunday.
 
booneman77 said:
Finally took an off day today. Went and shot guns all afternoon and then came home and made some chili and stuffed acorn squash. Had some frozen yogurt too but kept cals and carbs lower as usual on my off days. Prob around 2200 for the day and 150g carbs or so. Body is feeling good but def needed some rest. Gonna hit pull power tomorrow and then feast and football all afternoon. The perfect Sunday.
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Eat man.....
 
Baked stuffed acorn squash (stuffed with sweet sausage, quinoa, walnuts, cranberries) and taco chili
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booneman77 said:
Finally took an off day today. Went and shot guns all afternoon and then came home and made some chili and stuffed acorn squash. Had some frozen yogurt too but kept cals and carbs lower as usual on my off days. Prob around 2200 for the day and 150g carbs or so. Body is feeling good but def needed some rest. Gonna hit pull power tomorrow and then feast and football all afternoon. The perfect Sunday.
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IMO, during rest days you need to be in a caloric surplus(at least maintenance) because rest days are when you grow!
 
NattyForLife said:
IMO, during rest days you need to be in a caloric surplus(at least maintenance) because rest days are when you grow!
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Tried to tell him that. many times.
You grow out of the gym not in the gym. Muscles need time off to grow and relax. Yes training is great. but off days and rest = vital for recovery, growth, and gains.
 
I see no reason to eat in a surplus on an off day when I eat most of my calories pwo on training days. Eating that much at that time should have filled all my glycogen stores as well as leg extra cals for recovery. On the off day, there is no need for a surplus as my activity level is low and therefore even at maint cals there is a natural surplus
 
booneman77 said:
I see no reason to eat in a surplus on an off day when I eat most of my calories pwo on training days. Eating that much at that time should have filled all my glycogen stores as well as leg extra cals for recovery. On the off day, there is no need for a surplus as my activity level is low and therefore even at maint cals there is a natural surplus
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Your talking to yourself again... Look dude
you cut for almost 8 months
you are barley even reaching a surplus in 2 months and say you feel soft
you want to cut back all next month because you say your diet is going to be a hiatus
thats 9 months in a deficit and 2 not even in a surplus in 1 year.
How can you ever make progress when you want to spend nearly an entire year in a deficit because you are afraid to gain some size?

If you think your really going to get fat, or if you think that because you eat your kcals post-workout its going to magically just make you soft your really not seeing the big picture here man. I do not know if the body image problems are sinking in, or if you really think that eating 2200 is going to top glyocgen stores your out of your mind. I guess i am sitting here eating 3100 kcals on an offday and really topping my glycogen stores, or the thousands of other people in t heir offseasons who are worried abotu topping glycogen stores on an off day in their offseason when you have 0 plans of competing. Sometimes the BEST decisions are the HARDEST Decisions, and until you want to really make some changes I do not think your ever going to see great change in your physique when you spend almost 3/4th of a year in a deficit if not longer.

Just think about that...
 
The Solution said:
Your talking to yourself again... Look dude
you cut for almost 8 months
you are barley even reaching a surplus in 2 months and say you feel soft
you want to cut back all next month because you say your diet is going to be a hiatus
thats 9 months in a deficit and 2 not even in a surplus in 1 year.
How can you ever make progress when you want to spend nearly an entire year in a deficit because you are afraid to gain some size?

If you think your really going to get fat, or if you think that because you eat your kcals post-workout its going to magically just make you soft your really not seeing the big picture here man. I do not know if the body image problems are sinking in, or if you really think that eating 2200 is going to top glyocgen stores your out of your mind. I guess i am sitting here eating 3100 kcals on an offday and really topping my glycogen stores, or the thousands of other people in t heir offseasons who are worried abotu topping glycogen stores on an off day in their offseason when you have 0 plans of competing. Sometimes the BEST decisions are the HARDEST Decisions, and until you want to really make some changes I do not think your ever going to see great change in your physique when you spend almost 3/4th of a year in a deficit if not longer.

Just think about that...
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The best post that ive seen so far !!

Go and find out when theres a amateur or open bodybuildng show in about a year , and sign up for it , ths wl give a goal and insentiwe , thats what I did and although I came in 4th , it was the best los of my life ,, good luck bro and hapy gaining
 
I feellike its more personal preference, but I used to do what you're doing now Boone with lowering total kcal on rest days. Ever since I kept it the same, except replacing my intra carbs with just more protein I have seen better results with no extra fat gain whatsoever.

Perhaps start back at what your maintenance calories were and go up by 50 per week?
 
Yesterday was chest/shoulders, and was definitely a great lift. iPod died, but I actually liked having just my head phones in and being able to focus more. It was definitely different, but got the job done lol. Pre exhausting with fly's then straight to bench was brutal, not gonna lie. Also tried a new angle for rear delt "raises" and I liked it. Felt it alot in my rear delts. I'll post the video later.

Weight: 139.4

Chest and Shoulders - Focus Was Pre Exhaust

4x8-10 Chest Fly’s: 90x10 110x8 120x8 100x8
SS > 4x8-10 Bench: 135x9 x9 x10 x10

4x12 Lat Delt Raise: 10x12 12.5x12 x12 x12
SS > 4x8-10 DB Shoulder Press: 50x9 x10 55x8 50x10

4x10 Incline DB Bench: 60x10 x11 x12 x10 > 50x9 > 40x11

3x12 SA Shoulder Press Machine: 50x12 x12 x12

3x12-15 Decline Smith Bench, 3s descent: 115x12 125x12 x12

2x Rear Delt Cable Raise Drop-Set
 
The Solution said:
Your talking to yourself again... Look dude you cut for almost 8 months you are barley even reaching a surplus in 2 months and say you feel soft you want to cut back all next month because you say your diet is going to be a hiatus thats 9 months in a deficit and 2 not even in a surplus in 1 year. How can you ever make progress when you want to spend nearly an entire year in a deficit because you are afraid to gain some size? If you think your really going to get fat, or if you think that because you eat your kcals post-workout its going to magically just make you soft your really not seeing the big picture here man. I do not know if the body image problems are sinking in, or if you really think that eating 2200 is going to top glyocgen stores your out of your mind. I guess i am sitting here eating 3100 kcals on an offday and really topping my glycogen stores, or the thousands of other people in t heir offseasons who are worried abotu topping glycogen stores on an off day in their offseason when you have 0 plans of competing. Sometimes the BEST decisions are the HARDEST Decisions, and until you want to really make some changes I do not think your ever going to see great change in your physique when you spend almost 3/4th of a year in a deficit if not longer. Just think about that...
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So what's your suggestion then? Just keep cals where I have them now (2600) until weight gain slows down to a more reasonable pace?

Obviously I don't want to lower them and bumping higher doesn't seem to make sense if I'm gaining too fast.
Swolbraham As for my maintenance level, I'm really just trying to figure it out now. I've always yoyo dieted with a full cut or eat whatever approach and really only tracked cals when cutting so while I have a rough idea I'm guessing based more on results from cutting.

As of now my current layout sits like this:
2600kcals 45c/35p/20f (I forget the exact g that splits to... Roughly 300c/215p/60f)
Weekdays I eat p/f at 9, p/c at 12, gym at 3, p/c pwo, p/f pre bed
Weekends I train fasted in the late morn and usually do 2 p/c meals pwo and then p/f pre bed.
 
i'd stick to where you at and just monitor your weight weekly. keep cals fairly consistent, even on rest days (maybe drop carbs a bit if it floats your boat and add more protein). then when weight gain slows or stops, then add some more slowly again
 
Swolbraham said:
i'd stick to where you at and just monitor your weight weekly. keep cals fairly consistent, even on rest days (maybe drop carbs a bit if it floats your boat and add more protein). then when weight gain slows or stops, then add some more slowly again
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Just drop them like maybe 25g carbs on non-workout days
but to cycle your carbs to nothing on non-workout days is stupid
Keep them in, why? The next day you are training, you want glucose in your system to aid your training. Why on an off day keep your gas tank on empty and then try and go train. Makes 0 Fukin Sense.

You just need to man up and eat Boone.
You cant expect to see much change in your physique or progress in the gym if you constantly want to live in a deficit especially cutting like the entire year and then say your soft 2 months later.
 
booneman77 said:
So what's your suggestion then? Just keep cals where I have them now (2600) until weight gain slows down to a more reasonable pace? Obviously I don't want to lower them and bumping higher doesn't seem to make sense if I'm gaining too fast. Swolbraham As for my maintenance level, I'm really just trying to figure it out now. I've always yoyo dieted with a full cut or eat whatever approach and really only tracked cals when cutting so while I have a rough idea I'm guessing based more on results from cutting. As of now my current layout sits like this: 2600kcals 45c/35p/20f (I forget the exact g that splits to... Roughly 300c/215p/60f) Weekdays I eat p/f at 9, p/c at 12, gym at 3, p/c pwo, p/f pre bed Weekends I train fasted in the late morn and usually do 2 p/c meals pwo and then p/f pre bed.
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Try changing your macros boone. Take 50g of carbs out and add 50g of protein. Almost positive your weight gain will slow down. So your macros would look like 265g protein, 250g carbs, and 60g of fat daily!
 
Also gotta remember that your body will get used to those carbs, from keto to normal/high carb it'll take time adjust

Jah feel?
 
That much protein is useless. We et plenty of protein as it is. I'd rather have the carbs for performance and recovery reason .

Now if I were on anabolics when protein retention/synthesis is greatly increased then maybe I'd have more protein than carbs. That's one expensove macro set up too
 
Swolbraham said:
That much protein is useless. We et plenty of protein as it is. I'd rather have the carbs for performance and recovery reason .

Now if I were on anabolics when protein retention/synthesis is greatly increased then maybe I'd have more protein than carbs. That's one expensove macro set up too
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Anabolics also increase glycogen storage?? I never go belowe 1.5g of prot per pound and avrage 2g per pound
 
Thanks for all the great answers guys. I'll spread some reps when I get to a computer.

I truly appreciate all your inputs and just want to learn more so bare with me when I'm feeling self conscious and having body image issues ha.
 
booneman77 said:
Thanks for all the great answers guys. I'll spread some reps when I get to a computer.

I truly appreciate all your inputs and just want to learn more so bare with me when I'm feeling self conscious and having body image issues ha.
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Haha to gain knowledge you ned to ask bro so just ask
 
Swolbraham said:
That much protein is useless. We et plenty of protein as it is. I'd rather have the carbs for performance and recovery reason . Now if I were on anabolics when protein retention/synthesis is greatly increased then maybe I'd have more protein than carbs. That's one expensove macro set up too
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Well my intake of 335g pro to 300g carbs are working pretty well for me right now while bulking!
 
Still lurking...I just wanna say I feel like every time I come in here people are trying to hate on Boone's approach...wth

1) Some of you need to remember that just because you do it "that way" doesn't mean you have to do it that way.

2) I've pretty much ALWAYS ate less on non-workout days. While nutrient timing isn't the number 1 factor, it is something to take into account and I'd much prefer to eat the majority of my carbohydrates and surplus of calories in the periods surrounding a workout than in a day off when I am not doing much of anything....

3) I wouldn't suggest upping protein. Especially if you all are trying to get Boone to eat more. It is the most satiating macro, so would more then likely end up decreasing overall caloric intake. His amount of protein is already plenty sufficient. I'd up fats if I was to give a suggestion.


That said, I think it is great some of you want to help out. I think Boone did a great job with his cut and this is new territory trying to gain at a slower leaner pace. That is tough to come to terms with for a first time, so there will be bumps. I think you are doing a good job man, just keep at it, watch the scale and mirror, gauge your workout performance, and make adjustments as needed. Feel free to PM me if you have any questions or want help man. :cool:
 
NattyForLife said:
Try changing your macros boone. Take 50g of carbs out and add 50g of protein. Almost positive your weight gain will slow down. So your macros would look like 265g protein, 250g carbs, and 60g of fat daily!
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I agree with below

bolt10 said:
3) I wouldn't suggest upping protein. Especially if you all are trying to get Boone to eat more. It is the most satiating macro, so would more then likely end up decreasing overall caloric intake. His amount of protein is already plenty sufficient. I'd up fats if I was to give a suggestion.
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^^^ This from above...
Some more fats/carbs would aid.
While gaining lean is a struggle for many, he just gets a little backtracked after cutting for 8 months and thinking after 2 months he needs to scale back already.

Cannot make good progress if you always want to resort to a deficit.
Thats almost a year in a deficit and wanting to resort back so shortly. Gotta stay strong mentally.
 
NattyForLife said:
Why is this stupid? Boone said he wants to eat more food without gaining so fast, so that right there is his solution?
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More food = more calories
if he feels like he is "Soft" now and adding more food would just incresae his surplus and make him look "Softer"
and then he would resort to cutting faster.
It does not matter if its carbs/fat/protein more kcals from any macro would lead to an increase in kcals
 
The Solution said:
More food = more calories
if he feels like he is "Soft" now and adding more food would just incresae his surplus and make him look "Softer"
and then he would resort to cutting faster.
It does not matter if its carbs/fat/protein more kcals from any macro would lead to an increase in kcals
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No we were saying he must swop sme carbs for protein
 
jaces said:
No we were saying he must swop sme carbs for protein
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His carbs are fine, his protein is fine too

Ill quote layne here from an interview i did with him:

"Bob: What is your stance when in a caloric surplus what do you believe in should be the minimums you should meet regarding protein, carbohydates, and fats and why? Does any macronutrient trump others as far as protein sparing?

Layne: Well I discussed protein intake above, but overall I’d say if you are hitting 1g/lb you are probably maxing out the anabolic properties of protein and if you are hitting around 1.2g/lb you definitely are. Now eating more protein isn’t going to hurt you (though intakes above 1.5g/lb really haven’t been studies) however, it’s also not providing you anymore anabolic benefit. Carbs are going to be very variable depending upon total kcal intake and insulin sensitivity, but they are probably more protein sparing than fat due to their effects on insulin secretion reducing protein degradation.

He can eat some more protein but it may not be any true benefit as far a an anabolic benefit, nor is his p-ratio going to turn it over any better being a natty. if he was on gear than yeah an increased p-ratio and higher protein would make more sense with overall protein turnover.

he can try eating some more protein, but like Bolt said

"It is the most satiating macro, so would more then likely end up decreasing overall caloric intake. "
 
The Solution said:
His carbs are fine, his protein is fine too Ill quote layne here from an interview i did with him: "Bob: What is your stance when in a caloric surplus what do you believe in should be the minimums you should meet regarding protein, carbohydates, and fats and why? Does any macronutrient trump others as far as protein sparing? Layne: Well I discussed protein intake above, but overall I'd say if you are hitting 1g/lb you are probably maxing out the anabolic properties of protein and if you are hitting around 1.2g/lb you definitely are. Now eating more protein isn't going to hurt you (though intakes above 1.5g/lb really haven't been studies) however, it's also not providing you anymore anabolic benefit. Carbs are going to be very variable depending upon total kcal intake and insulin sensitivity, but they are probably more protein sparing than fat due to their effects on insulin secretion reducing protein degradation. He can eat some more protein but it may not be any true benefit as far a an anabolic benefit, nor is his p-ratio going to turn it over any better being a natty. if he was on gear than yeah an increased p-ratio and higher protein would make more sense with overall protein turnover. he can try eating some more protein, but like Bolt said "It is the most satiating macro, so would more then likely end up decreasing overall caloric intake. "
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True.....but if im not mistaken, his dilemma is that he WANTS to eat a lot of food, but his metabolism is still a little slow from his cutting all the time. Therefore he could up protein and lower carbs and the result would be him NOT gaining weight at such a fast pace! Protein TEF>CHOs TEF! Then after awhile he could lower protein and up carbs as he sees fit.
 
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Lastly, the most recent research shows that if protein sources higher in Leucine (dairy, egg, and meat sources) are consumed, less total protein is needed to maximally stimulate MPS at each meal.

Meaning, you need less protein if it is of very high quality. This could allow an athlete more room in his or her diet to consume other essential nutrients. So for all you bodybuilders out there consuming whey, eggs, meat and BCAA on a daily basis, especially if you’re in the offseason, you would probably be better served eating the low end of the recommendations and upping those carbs!

In conclusion, for athletes looking to improve muscle mass and subsequent performance, an intake higher than 2.0g/kg (or right around a gram per pound of bodyweight) and a focus on protein per meal (and spreading meals out every 4-6 hours) is likely a safe and optimal strategy. However, before you increase your protein intake, you must first be sure that you have no prior health risks (such as impaired kidney function) and that you are meeting your daily caloric, carbohydrate, and fluid intake requirements. Remember, balance is key and protein is only a part of the equation!
 
NattyForLife said:
True.....but if im not mistaken, his dilemma is that he WANTS to eat a lot of food, but his metabolism is still a little slow from his cutting all the time. Therefore he could up protein and lower carbs and the result would be him NOT gaining weight at such a fast pace! Protein TEF>CHOs TEF! Then after awhile he could lower protein and up carbs as he sees fit.
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Thats the problem if he adds more kcals he will just say he feels SOFTER, and therefore he will just resort to cutting quicker
he needs to control his surplus, and also accept the fact that he has a bit of a skinny fat look from also a lack of muscle mass on his frame for how tall he is. Which is common in some people who are talling/skinnier.

Once he builds a good frame and diets down his physique will look much improved IMO. His metabolism is still shot from how long he cut nearly 8 months. so to recover will take time, i think he bumped too fast and yes he wants to eat more, but eating more does not always = better results even if you change and vary your macros.. There may still be some metabolic damage because it has not been over 2+ months he has tried to reverse and he may still be trying to get his metabolism swinging in full tilt again, or he may just be an endo by nature and does not need a lot to gain or push the scale which is a personal factor he will have to watch and monitor.

Even if he does not change his kcal intake and changes macros it wont make a damn difference. he already stated that Novemeber is gonna be a mess diet wise, so for the consistency he will have for the next few weeks it wont be long enough in the grand scheme of things to make a legit outcome or deciding factor on his overall decision.
 
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