thetinyguy
Well-known member
Thanks!
Honestly idk i even thought about it today and wondered why? Excitement gets the best of me haha, I'll go back to 2-3 for the next workout. It just tastes sooo good.....
thetinyguy's ALL OUT training log!! *CAUTION OVERTRAINING*
- Thread starter thetinyguy
- Start date
Thanks!
Honestly idk i even thought about it today and wondered why? Excitement gets the best of me haha, I'll go back to 2-3 for the next workout. It just tastes sooo good.....
thetinyguy
Well-known member
Diet Breakdown 7/11/11
Calories: 2650
Protein: 373 Grams
Calories: 2650
Protein: 373 Grams
TurningGreen
Well-known member
Dude, making great gains! Lots of PRs again huh. Your workout durations are unbeliveable bro, hows your enegy levels while youre in the gym? Are you taking in food or calories at all or anything to replenish energy levels during your extreme sessions? (besides RecoverPro)
thetinyguy
Well-known member
Yeahhhh buddayyy! My energy levels are actually really good, it seems on the last few exercises i do get a little worn out but at that time i'm just about done. Plus it seems like after a week or two i'm getting more energetic for sessions. So far i haven't had any food/calories during my workouts but i know if i add more volume i'll have to bring something with sugar to train with. I plan to just stick with 50 set volume for now until i feel i can handle more.
ALSO! I sent an Email to John DeFendis (the guy who trained with Steve Michalik in the article i posted in post# 28) About my training aspirations and long time goals and he is going to HELP me for FREE! I'm still in shock that i have guidance from a champion!!
John Smeton
Legend
Thanks!
Honestly idk i even thought about it today and wondered why? Excitement gets the best of me haha, I'll go back to 2-3 for the next workout. It just tastes sooo good.....
thats great news. about you gettign help from that John guy. I cant multi-quote , multi-quotes not working for me
as far as taste good- pink maniac, mixed with recoverpro- either flavor
btw have you mixed lemon and red raspberry...yummm
your protein is high that is good how are carbs and fats? and what goal are you striving for right now(shorterm goal)?
thetinyguy
Well-known member
Fats aren't too high i would say neither are carbs. I honestly don't really keep track of them but i do try to eat a lot more oats on training days to get more carbs so i know that's going on. My goal right now is to continue getting stronger and improving my workouts and nail my diet everyday so i lean out.
Tomorrow will be Chest/Shoulders/Tri's so well see how i hold up!
thetinyguy
Well-known member
Diet Breakdown 7/12/11
Calories: 2720
Protein: 308 Grams
Tomorrow: Chest/Shoulders/Tri's!
Calories: 2720
Protein: 308 Grams
Tomorrow: Chest/Shoulders/Tri's!
thetinyguy
Well-known member
EXTREMELY AMAZING UPDATE!
After a few emails back and forth with John DeFendis i have a new Chest/Shoulder/Tri workout and if you think mine was tough, this one will be INSANE!!
New Layout:
Chest:
Incline Bench press - warm up- 12-15 reps...then 5 sets, 6-10 reps (Heavy)
Incline Dumbell press - 4 sets, 6-10 reps
Supersetted with/
Incline Dumbell Flyes or Incline Cable Flyes (Free Motion) - 4 sets, 10-12 reps
Flat bench Flies - 4 sets, 10-12 reps
Supersetted with/
Cable crossovers or Free Motion Flyes - 4 sets, 10-12 reps
Chin On Chest Dips - 4 sets, to failure
Dumbbell pullovers - 4 sets, 20 reps
Triceps:
Close-grip bench presses (for the all three heads) - 4 sets, 8-10 reps
Pushdowns (exterior head) - 4 sets, 8-10 reps
Lying Barbell French presses (skull crushers)- (interior head) - 4 sets, 8-10 reps
Seated Overhead One-arm dumbbell extensions (exterior head) - 3 sets, 10-12 reps
Tricep Dumbell Kickbacks - 3 sets - 12-15 reps each arm
Calves:
Standing calf raises - 4 sets, 10-12 reps
Seated calf raises - 3 sets, 15-20 reps
Abs:
Nonstop Ab training for 10 minutes
(crunches, leg raises, leg kick in's off a bench, etc)
I think this is something like 70+ Sets for C/S/T, I know this will be hard but i'm READY!!
Chest/Shoulders/Tri's 7/13/11 New Routine Recommended By John DeFendis!
Duration: 3 Hours
Mood: Nervous/Excited for new routine.
Energy: Very good, non-jittery and almost rage-like.
Other notes: The only exercises removed from my routine are Barbell OH Press and Dumbbell OH Press. I now have smith machine OH press in there instead. Wasn't really concerned with breaking a ton of PR's but i just want to acclimate to the new training. Also ditched Decline Bench Press.
CHEST WORKOUT
Incline Barbell Bench Press- Not concerned 100% with weight just with perfect technique/form i still don't touch my chest but i go down to about eye level.
95 x 8
95 x 12
115 x 5
115 x 10
125 x 7
*Slight Incline DB Press*- For some reason today i just couldn't set up the 90's not a big deal just did more reps with 80's!
50 x 10
65 x 10
80 x 8
80 x 16 *PR* +3 Reps
*SuperSetted with
Incline Dumbbell Flys*- Wow supersets really kick my ass!
20 x 10
25 x 10
25 x 12
30 x 9
Notes: If there is an exercise with *'s then that means i supersetted 2 exercises.
*Flat Bench Flys*- Did these very slow and held bottom stretch position.
25 x 8
25 x 8
25 x 9
25 x 10
*SuperSetted with
Cable Crossovers*- Amazing chest contractions from this exercise.
25 x 10
25 x 10
25 x 10
45 x 10 *PR* +2 Reps
Chin On Chest Dips (Assisted)- Started leaning a lot more forward to focus on chest as well.
-70 x 7
-80 x 10
-80 x 10
-100 x 6
Dumbbell Pullovers- Really like this exercise, i know the whole "Ribcage expansion" might be a might but for some reason i felt like my chest expanded. It's really hard to explain.
20 x 20
20 x 20
20 x 20
20 x 20
Notes: Most of these exercise i just wanted to develop a feel for them so i disregarded heavy weight.
Total: 29 Sets
SHOULDER WORKOUT - 3 Exercises SuperSetted
Anterior Delt 3 Sets Each
Seated Smith Machine OH Press-
65 x 12
85 x 10
85 x 10
Front Barbell Raise- Used an EZ-Bar today because my shoulders were fried from the chest training.
EZ Bar x 12
20 x 12
20 x 12
EZ-Bar Upright Row-
EZ Bar x 16
20 x 16
20 x 15
Medial Delt 3 Sets Each - Could only perform 2 of 3 exercises because my gym does not have a side later machine
Dumbbell Laterals-
20 x 70 *PR*
25 x 14
60 x 14 *PR*
Cable Side Laterals-
20 x 10
20 x 15
25 x 10
Total: 15 Sets
Triceps Workout
Close Grip Bench Press(Strict)-
45 x 16
95 x 6
95 x 10
115 x 8 *PR* +1 Rep
EZ Bar Push Downs-
60 x 8
70 x 8
85 x 8 *PR*
85 x 9 *PR*
Decline Skullcrushers-
20 x 12
40 x 10 *PR* +2 Reps
40 x 10 *PR* +2 Reps
50 x 8 *PR*
Seated OH 1 Arm Dumbbell Extension-
15 x 12
20 x 10
25 x 8
Dumbbell Tricep Kickbacks-
15 x 15
15 x 15
15 x 20
Total: 18 Sets
Grand Total: 62 Sets
Other Notes: I didn't do Posterior Delts because i just trained them 2 days ago so i will move that portion of the workout to my back day.
Pre-Workout: Nutrex Hemo-Rage UC Sample
Intra-Workout: 3 Scoops AI RecoverPro
Post-Workout: 4 Scoops EAS Whey, 10G Dymatize Creatine.
Afterthoughts: Not too much to note today other than that this workout is HARD AS F*CK! After another week or so the soreness should diminish and i should be good to go! I'm seeing a difference already from this new higher volume approach to training. I can see myself getting leaner too! Today i weighed in at 226 STILL even after 3 weeks! And i have the outline of my abs coming in! I'll continue updating my log it's just taking a little longer cause i have so much to TYPE!!
TRAIN HARD!!
-thetinyguy AKA Nick
After a few emails back and forth with John DeFendis i have a new Chest/Shoulder/Tri workout and if you think mine was tough, this one will be INSANE!!
New Layout:
Chest:
Incline Bench press - warm up- 12-15 reps...then 5 sets, 6-10 reps (Heavy)
Incline Dumbell press - 4 sets, 6-10 reps
Supersetted with/
Incline Dumbell Flyes or Incline Cable Flyes (Free Motion) - 4 sets, 10-12 reps
Flat bench Flies - 4 sets, 10-12 reps
Supersetted with/
Cable crossovers or Free Motion Flyes - 4 sets, 10-12 reps
Chin On Chest Dips - 4 sets, to failure
Dumbbell pullovers - 4 sets, 20 reps
* SHOULDER WORKOUT*
Perform 3 Cycles of each - Non-Stop
Anterior Delt Cycle (front)
Seated Machine Press - Smith Machine- (8-10 reps)
Front Barbell Raise (Bar to Eye Level) - (10-12 reps)
Cable Upright Rows - (close grip)- (12-15 reps)
Medial Delt Cycle (side)
Side Dumbell Lateral Raises (10-12 reps)
Machine Side Lateral Raises (12-15 reps)
Cable Side Lateral Raises (free motion) (12-15 reps)
Posterior Deltoid (rear)
Bent-Over-Dumbell Laterals (10-12 reps)
Cable Pullbacks (free motion machine) (12-15 reps)
Bent-Over-Cable Laterals (cable crossover- low pulley)
(12-15 reps)
Perform 3 Cycles of each - Non-Stop
Anterior Delt Cycle (front)
Seated Machine Press - Smith Machine- (8-10 reps)
Front Barbell Raise (Bar to Eye Level) - (10-12 reps)
Cable Upright Rows - (close grip)- (12-15 reps)
Medial Delt Cycle (side)
Side Dumbell Lateral Raises (10-12 reps)
Machine Side Lateral Raises (12-15 reps)
Cable Side Lateral Raises (free motion) (12-15 reps)
Posterior Deltoid (rear)
Bent-Over-Dumbell Laterals (10-12 reps)
Cable Pullbacks (free motion machine) (12-15 reps)
Bent-Over-Cable Laterals (cable crossover- low pulley)
(12-15 reps)
Triceps:
Close-grip bench presses (for the all three heads) - 4 sets, 8-10 reps
Pushdowns (exterior head) - 4 sets, 8-10 reps
Lying Barbell French presses (skull crushers)- (interior head) - 4 sets, 8-10 reps
Seated Overhead One-arm dumbbell extensions (exterior head) - 3 sets, 10-12 reps
Tricep Dumbell Kickbacks - 3 sets - 12-15 reps each arm
Calves:
Standing calf raises - 4 sets, 10-12 reps
Seated calf raises - 3 sets, 15-20 reps
Abs:
Nonstop Ab training for 10 minutes
(crunches, leg raises, leg kick in's off a bench, etc)
I think this is something like 70+ Sets for C/S/T, I know this will be hard but i'm READY!!
Chest/Shoulders/Tri's 7/13/11 New Routine Recommended By John DeFendis!
Duration: 3 Hours
Mood: Nervous/Excited for new routine.
Energy: Very good, non-jittery and almost rage-like.
Other notes: The only exercises removed from my routine are Barbell OH Press and Dumbbell OH Press. I now have smith machine OH press in there instead. Wasn't really concerned with breaking a ton of PR's but i just want to acclimate to the new training. Also ditched Decline Bench Press.
CHEST WORKOUT
Incline Barbell Bench Press- Not concerned 100% with weight just with perfect technique/form i still don't touch my chest but i go down to about eye level.
95 x 8
95 x 12
115 x 5
115 x 10
125 x 7
*Slight Incline DB Press*- For some reason today i just couldn't set up the 90's not a big deal just did more reps with 80's!
50 x 10
65 x 10
80 x 8
80 x 16 *PR* +3 Reps
*SuperSetted with
Incline Dumbbell Flys*- Wow supersets really kick my ass!
20 x 10
25 x 10
25 x 12
30 x 9
Notes: If there is an exercise with *'s then that means i supersetted 2 exercises.
*Flat Bench Flys*- Did these very slow and held bottom stretch position.
25 x 8
25 x 8
25 x 9
25 x 10
*SuperSetted with
Cable Crossovers*- Amazing chest contractions from this exercise.
25 x 10
25 x 10
25 x 10
45 x 10 *PR* +2 Reps
Chin On Chest Dips (Assisted)- Started leaning a lot more forward to focus on chest as well.
-70 x 7
-80 x 10
-80 x 10
-100 x 6
Dumbbell Pullovers- Really like this exercise, i know the whole "Ribcage expansion" might be a might but for some reason i felt like my chest expanded. It's really hard to explain.
20 x 20
20 x 20
20 x 20
20 x 20
Notes: Most of these exercise i just wanted to develop a feel for them so i disregarded heavy weight.
Total: 29 Sets
SHOULDER WORKOUT - 3 Exercises SuperSetted
Anterior Delt 3 Sets Each
Seated Smith Machine OH Press-
65 x 12
85 x 10
85 x 10
Front Barbell Raise- Used an EZ-Bar today because my shoulders were fried from the chest training.
EZ Bar x 12
20 x 12
20 x 12
EZ-Bar Upright Row-
EZ Bar x 16
20 x 16
20 x 15
Medial Delt 3 Sets Each - Could only perform 2 of 3 exercises because my gym does not have a side later machine
Dumbbell Laterals-
20 x 70 *PR*
25 x 14
60 x 14 *PR*
Cable Side Laterals-
20 x 10
20 x 15
25 x 10
Total: 15 Sets
Triceps Workout
Close Grip Bench Press(Strict)-
45 x 16
95 x 6
95 x 10
115 x 8 *PR* +1 Rep
EZ Bar Push Downs-
60 x 8
70 x 8
85 x 8 *PR*
85 x 9 *PR*
Decline Skullcrushers-
20 x 12
40 x 10 *PR* +2 Reps
40 x 10 *PR* +2 Reps
50 x 8 *PR*
Seated OH 1 Arm Dumbbell Extension-
15 x 12
20 x 10
25 x 8
Dumbbell Tricep Kickbacks-
15 x 15
15 x 15
15 x 20
Total: 18 Sets
Grand Total: 62 Sets
Other Notes: I didn't do Posterior Delts because i just trained them 2 days ago so i will move that portion of the workout to my back day.
Pre-Workout: Nutrex Hemo-Rage UC Sample
Intra-Workout: 3 Scoops AI RecoverPro
Post-Workout: 4 Scoops EAS Whey, 10G Dymatize Creatine.
Afterthoughts: Not too much to note today other than that this workout is HARD AS F*CK! After another week or so the soreness should diminish and i should be good to go! I'm seeing a difference already from this new higher volume approach to training. I can see myself getting leaner too! Today i weighed in at 226 STILL even after 3 weeks! And i have the outline of my abs coming in! I'll continue updating my log it's just taking a little longer cause i have so much to TYPE!!
TRAIN HARD!!
-thetinyguy AKA Nick
thetinyguy
Well-known member
Diet Breakdown 7/13/11
Calories: 2630
Protein: 332 Grams
And yes for anyone who wondered how the workout went... It was HELL but i pushed through it and conquered! I'm too exhausted right now to write up the numbers but i will do so tomorrow!
Calories: 2630
Protein: 332 Grams
And yes for anyone who wondered how the workout went... It was HELL but i pushed through it and conquered! I'm too exhausted right now to write up the numbers but i will do so tomorrow!
thetinyguy
Well-known member
Workout Updated in Post# 159
thetinyguy
Well-known member
I'm not sure if it's my appetite or not but i find myself just "leisurely" eating 7 Eggs with 6 Slices turkey and 3 slices of cheese.. I'm actually still hungry! Could it be because no carbs in the meal? It's honestly only when i eat eggs that i feel i can eat like 2 dozen at once.... Scrambled
thetinyguy
Well-known member
Diet Breakdown 7/14/11
Calories: 2710
Protein: 318 Grams
Tomorrow: Leg Day!
Calories: 2710
Protein: 318 Grams
Tomorrow: Leg Day!
mxer657
Member
I'm not sure if it's my appetite or not but i find myself just "leisurely" eating 7 Eggs with 6 Slices turkey and 3 slices of cheese.. I'm actually still hungry! Could it be because no carbs in the meal? It's honestly only when i eat eggs that i feel i can eat like 2 dozen at once.... Scrambled
It's normal. I'm down to 142 lbs and I eat that like it's nothing. Add 3 plate sized multi-grain pancakes and I'm satisfied. Not full, just satisfied. Full is add a nice salad and more eggs.
mxer657
Member
I'm not sure if it's my appetite or not but i find myself just "leisurely" eating 7 Eggs with 6 Slices turkey and 3 slices of cheese.. I'm actually still hungry! Could it be because no carbs in the meal? It's honestly only when i eat eggs that i feel i can eat like 2 dozen at once.... Scrambled
It's normal. I'm down to 142 lbs and I eat that like it's nothing. Add 3 plate sized multi-grain pancakes and I'm satisfied. Not full, just satisfied. Full is add a nice salad and more eggs.
thetinyguy
Well-known member
HOLY EPIC LEG WORKOUT BATMAN!! Got 38 Sets for legs today and was WAY stronger than last week!! Literally like 2x stronger! I will never go back to low volume training, these are the kinds of gains someone even on a strong cycle would dream of! Will post numbers very soon!!
ScottyDoc
Well-known member
HOLY EPIC LEG WORKOUT BATMAN!! Got 38 Sets for legs today and was WAY stronger than last week!! Literally like 2x stronger! I will never go back to low volume training, these are the kinds of gains someone even on a strong cycle would dream of! Will post numbers very soon!!
Awesome Bro, glad to see you are killing it, really liking all your PR's I know you gotta be loving that... Huh? Can't wait to see the #'s...
thetinyguy
Well-known member
Thanks man, They are all well deserved i push so hard to get better and better every workout! Posting them in the next hour.
thetinyguy
Well-known member
Leg Day!! 7/15/11
Duration: approx. 2 Hours 10 Minutes
Mood: Motivated!
Energy: Higher than normal.
Other notes: Got 5 Sets for squats and added a few for calves! Was a LOT stronger than last week!
Lifts:
Barbell Back Squats- in Power Rack with safety pins set at 4th pin.
135 x 10
185 x 5
205 x 4
205 x 18 *PR* +10 Reps
225 x 6 *PR* +4 Reps
Notes: +2 Sets
Stiff Legged DeadLifts- in Power Rack with pins set at last pin, my hamstrings are very tight so this prevented me from pulling/tearing anything and i felt a really good contraction/stretch.
135 x 16 *PR* +2 Reps
155 x 16 *PR*
175 x 16 *PR*
185 x 16 *PR*
205 x 10 *PR*
Notes: Some sets i used straps but DAMN these felt light today! By the time i got to 205 i was tired from the first 4 sets but still managed a solid 10 reps! Goal is 315Lb x 10+ Reps.
Leg Press- Upped the weight today, Focused on full range and slow reps.
290 x 10 *PR*
340 x 8 *PR*
340 x 8 *PR*
340 x 8 *PR*
340 x 10 *PR*
Notes: Slowly going to increase weight on these for a while.
Lying Leg Curls- Noticing a MAJOR increase in hamstring strength from those SLDL's i LOVE them. Lower back is feeling stronger too!
105 x 12
120 x 11
120 x 16 *PR* +5 Reps
135 x 12 *PR* +8 Reps
150 x 6 *PR*
Seated Leg Extensions *Plate Loaded*- Upped the weight today feeling strong still at this point.
105 x 10
150 x 12
195 x 12
220 x 10
220 x 12
45 Degree Seated Calve Raises/Standing Calf Raises- Did a circuit of 45 degree and standing calve raises today, supersets one right after the other then a 30 second rest then restart.
105/130 x 6-10 Reps x 6 Circuits = 12 Sets, Also focused on getting a calf pump and then concentrating on stretching.
215 x 18 *PR* +2 Reps, Did this set on the 45 Degree Seated, Also held last rep.
Total: 38 Sets +4 Sets! & Increased Intensity!
Pre-Workout: Nutrex Hemo-Rage UC 1 Serving
Intra-Workout: 3 Scoops AI RecoverPro
Post-Workout: 4 Scoops EAS Whey, 10G Dymatize Creatine.
Afterthoughts: EXTREMELY satisfied with today, last week i was struggling to complete all the sets and today i just RAVAGED them all! Plus afterwards my confidence was sky high and well being was through the roof. I believe my body is starting to really respond to this higher volume/intensity training! Also today i felt a LOT more energetic coming to the gym and even after those insane sets of squats, I also really focused on stretching my calves today which BURNED but i'm finding i get a better pump in my calves with this little circuit i do. I seriously cannot even contemplate how strong i would be getting if i was bulking right now, I think it's easier to get stronger when bulking because your putting on weight period which inevitably will increase your strength. I also believe it's possible while cutting but since you do not have the help of extra fat, You REALLY have to push hard which is contrary to popular belief that you are "easily injured" while cutting. I have gotten consistently stronger with no injuries because i continue to listen to my body. When something feels "weird" which HAS happened on squat days sometimes, i back off. I think people just ignore it or they're on a cycle while cutting which WILL make you stronger but possibly at too fast of a rate. All in all it's just my opinion but i'm extremely satisfied with my progress so far. Every week i'm looking bigger and leaner, it may take a little longer to get lean but at this rate i do not care at all! I would say at the end of August i should be where i want to BF wise. But the most important factor that will tell all is TIME! Until then..
TRAIN HARD!!
-Nick
** ALSO i am going to eat more carbs on training days and around 270-300 Grams protein. On off days i will consume 300 Grams protein and less carbs. **
Duration: approx. 2 Hours 10 Minutes
Mood: Motivated!
Energy: Higher than normal.
Other notes: Got 5 Sets for squats and added a few for calves! Was a LOT stronger than last week!
Lifts:
Barbell Back Squats- in Power Rack with safety pins set at 4th pin.
135 x 10
185 x 5
205 x 4
205 x 18 *PR* +10 Reps
225 x 6 *PR* +4 Reps
Notes: +2 Sets
Stiff Legged DeadLifts- in Power Rack with pins set at last pin, my hamstrings are very tight so this prevented me from pulling/tearing anything and i felt a really good contraction/stretch.
135 x 16 *PR* +2 Reps
155 x 16 *PR*
175 x 16 *PR*
185 x 16 *PR*
205 x 10 *PR*
Notes: Some sets i used straps but DAMN these felt light today! By the time i got to 205 i was tired from the first 4 sets but still managed a solid 10 reps! Goal is 315Lb x 10+ Reps.
Leg Press- Upped the weight today, Focused on full range and slow reps.
290 x 10 *PR*
340 x 8 *PR*
340 x 8 *PR*
340 x 8 *PR*
340 x 10 *PR*
Notes: Slowly going to increase weight on these for a while.
Lying Leg Curls- Noticing a MAJOR increase in hamstring strength from those SLDL's i LOVE them. Lower back is feeling stronger too!
105 x 12
120 x 11
120 x 16 *PR* +5 Reps
135 x 12 *PR* +8 Reps
150 x 6 *PR*
Seated Leg Extensions *Plate Loaded*- Upped the weight today feeling strong still at this point.
105 x 10
150 x 12
195 x 12
220 x 10
220 x 12
45 Degree Seated Calve Raises/Standing Calf Raises- Did a circuit of 45 degree and standing calve raises today, supersets one right after the other then a 30 second rest then restart.
105/130 x 6-10 Reps x 6 Circuits = 12 Sets, Also focused on getting a calf pump and then concentrating on stretching.
215 x 18 *PR* +2 Reps, Did this set on the 45 Degree Seated, Also held last rep.
Total: 38 Sets +4 Sets! & Increased Intensity!
Pre-Workout: Nutrex Hemo-Rage UC 1 Serving
Intra-Workout: 3 Scoops AI RecoverPro
Post-Workout: 4 Scoops EAS Whey, 10G Dymatize Creatine.
Afterthoughts: EXTREMELY satisfied with today, last week i was struggling to complete all the sets and today i just RAVAGED them all! Plus afterwards my confidence was sky high and well being was through the roof. I believe my body is starting to really respond to this higher volume/intensity training! Also today i felt a LOT more energetic coming to the gym and even after those insane sets of squats, I also really focused on stretching my calves today which BURNED but i'm finding i get a better pump in my calves with this little circuit i do. I seriously cannot even contemplate how strong i would be getting if i was bulking right now, I think it's easier to get stronger when bulking because your putting on weight period which inevitably will increase your strength. I also believe it's possible while cutting but since you do not have the help of extra fat, You REALLY have to push hard which is contrary to popular belief that you are "easily injured" while cutting. I have gotten consistently stronger with no injuries because i continue to listen to my body. When something feels "weird" which HAS happened on squat days sometimes, i back off. I think people just ignore it or they're on a cycle while cutting which WILL make you stronger but possibly at too fast of a rate. All in all it's just my opinion but i'm extremely satisfied with my progress so far. Every week i'm looking bigger and leaner, it may take a little longer to get lean but at this rate i do not care at all! I would say at the end of August i should be where i want to BF wise. But the most important factor that will tell all is TIME! Until then..
TRAIN HARD!!
-Nick
** ALSO i am going to eat more carbs on training days and around 270-300 Grams protein. On off days i will consume 300 Grams protein and less carbs. **
thetinyguy
Well-known member
Diet Breakdown 7/15/11
Calories: 2620
Protein: 302 Grams
Side note of today: I ate a LOT more carbs then usual which i will do on training days from now on. Tomorrow will be more of a fats/protein oriented day with still some carbs. Testing this to see how it affects my strength and fat loss!
Calories: 2620
Protein: 302 Grams
Side note of today: I ate a LOT more carbs then usual which i will do on training days from now on. Tomorrow will be more of a fats/protein oriented day with still some carbs. Testing this to see how it affects my strength and fat loss!
John Smeton
Legend
nice . still taking recoverpro? and assuming so, which flavor?
Nick listen to this youll learn a ton, you could use this information for your goals this is extremely useful infomration on learning how to cycle carbs for your own bodies natural insulin and growth hormone advantages
Invalid Link Removed
thetinyguy
Well-known member
Yup yup! Lemon Flavored! Probably my favorite supplement I've ever bought. Thanks for the link, listening to it now!
thetinyguy
Well-known member
Diet Breakdown 7/16/11
Calories: 2480
Protein: 282 Grams
Calories: 2480
Protein: 282 Grams
thetinyguy
Well-known member
Some quick notes before hand of training today: Today i will most likely move up to 1 arm Barbell rows since my gym doesn't have past 140Lb Dumbbells. I am either going to do the variation with the barbell on the floor next to a bench or the variation with a barbell put in the corner of a room. I prefer the one on the floor because leverage won't change but well see. I also am adding a 3 exercise superset for rear-delts. It'll be performed 5x considering my rear-delts need to be brought up. But other than that the workout should be relatively unchanged.
thetinyguy
Well-known member
Had an awesome back/bi's workout today! Focused on BW pull-ups and used some kipping and a bunch of negatives. Also got 16 reps with 140Lb 1 arm db rows! Next week i plan to move up to 1 arm barbell rows. My grip was FRIED by the time i finished so i stopped doing wrist curls at the end. If my forearms stop growing then i'll put them back in but with all the heavy pulling and deadlifts on leg day i think i should be just fine. Will post workout later!
thetinyguy
Well-known member
Diet Breakdown 7/17/11
Calories: 3310
Protein: 331 Grams
Used today as a "re-feed" i noticed improvements in my session today but i felt a little out of gas. I burned at LEAST 1200 calories today so i'm not really worried about today. Needed that extra energy! I will post my workout first thing tomorrow morning it's just so much to type in!
Calories: 3310
Protein: 331 Grams
Used today as a "re-feed" i noticed improvements in my session today but i felt a little out of gas. I burned at LEAST 1200 calories today so i'm not really worried about today. Needed that extra energy! I will post my workout first thing tomorrow morning it's just so much to type in!
thetinyguy
Well-known member
Back/Bi's 7/17/11
Duration: approx. 3 Hours 10 Minutes
Mood: Very focused and determined once again.
Energy: A little lower than usual, Hence why i ate some more calories today.
Other notes: Added some more sets for Rear-Delts and moved up to BW pull-ups along with kipping if needed. I also noticed in the past few months that i haven't been doing very wide grip pull-ups/pull-downs but my lat thickness has increased a lot. I added in Super wide grip pull-ups (assisted) and super wide pull-downs to hit the teres major a ton more. In my lat spread i have really good thickness but i KNOW that if i hit wide-grip more my teres will start to develop and add ridiculous width which i need.
Lifts
Pull-Ups Overhand Grip (Thought these were "wide" but just a little wider than shoulder width)- Started doing BW today! After a few sets i just did a set of Negatives.
BW x 6n *PR* +1 Set, All negatives.
BW x 6k *PR* +1 Set, Used Rest/Pause and slight kip.
BW x 10k *PR* +1 Set, Used Rest/Pause and slight kip.
BW x 6 *PR* +1 Set, Used 3 Negatives and no kip.
BW x 11 *PR* +1 Rep, Used 4 Negatives and no kip.
Notes: I'm hoping by having all the volume/negatives that next week i should make a huge improvement on these. Next week i plan to do super wide grip FIRST to prioritize width.
Hammer-Grip Pull Ups- Straps used. Got a set of BW!
-100 x 16 *PR* +5 Reps
-60 x 14 *PR* +1 Rep & 2 Negatives.
-40 x 12 *PR* +4 Reps
-20 x 10 *PR* +3 Reps & 2 Negatives.
BW x 4k *PR* Used Rest/Pause and kip.
(Assisted) Wide-Grip Pull Ups- This will be moved to the first exercise i do now, Grip is all the way to the ends of the handles. Not focused on weight this week focused on drawing elbows in an arch towards my sides.
-150 x 10 *PR*
-140 x 16 *PR*
-130 x 8 *PR*
-120 x 12 *PR*
-110 x 6 *PR*
Notes: Once again just wanted to "feel" my shoulders being drawn in. I always keep my back arched as much as possible while doing pull ups. It honestly helps a ton for contracting lats/middle back.
Very Wide-Grip Pull Downs- Added this exercise in, I really really want to develop a very wide back. Close grip/neutral grip has brought out a ton of thickness and a lot of people in my gym notice
60 x 18 *PR*
80 x 8 *PR*
100 x 6 *PR*
100 x 10 *PR*
110 x 8 *PR*
Notes: I have never done these because guys like Dorian Yates advocate closer grip but now i know that what will develop width more for me is wide grip. I am happy though because this thickness should help me improve my DL a TON!
1-Arm DB Row (Leg on bench)- Did these again today, 1-Arm Barbell rows will substitute this soon.
100 x 10 *PR* +2 Reps
100 x 25 *PR* +17 Reps, ZING!
140 x 8/10 8-Right, 10-Left. I feel like my left side is behind my right so i cranked out a few more.
140 x 10 *PR* +2 Reps
140 x 16 *PR* +5 Reps
Notes: Only thing that sucks about these is that my wrists bother me so i HAVE to go slow and controlled. Not a bad thing though!
DB Shrugs- Focusing more on getting more sets with one weight.
80 x 12
80 x 15
80 x 16
80 x 17
80 x 18
Notes: +2 Sets with same weight.
DB Concentration Curls- Rest pause and negatives utilized.
25 x 61 *PR* Done standing, Getting even more difficult but just gotta dig deep!
20 x 18
25 x 8
35 x 8 *PR* +2 Reps
50 x 9 *PR* +3 Reps, Used 1 Negative.
Notes: I think i may move to EZ-Bar curls soon since they allow you to use more weight, I would use straight bar but my wrists tend to disagree with me.
Standing DB Hammer Curls- Focused on squeezing the brachialis.
20 x 14
25 x 8
30 x 16
45 x 13 *PR* +3 Reps, Doing these cross-body and more controlled with squeeze.
55 x 12 *PR* Also did these cross-body and more controlled.
Rope Row (AKA Face Pull)-
40 x 8
45 x 16 *PR* +2 Reps
50 x 8 *PR*
50 x 9 *PR*
50 x 12 *PR*
EZ Bar Cable Curls- Slow and controlled.
60 x 5
70 x 8
80 x 8
85 x 8 *PR*
85 x 12 *PR*
Rear Delt Flys (Strict)- Did more sets with these today. 7 Sets total.
30 x 13 *PR*
30 x 14 *PR*
30 x 14 *PR*
30 x 16 *PR*
30 x 16 *PR*
30 x 20 *PR*
35 x 14 *PR*
Notes: Next time i plan to do 10 Sets.
Total: 57 Sets +6 Sets
Other Notes: For some reason i started running out of gas around Rear Delts, I either may need to eat more or i might need to bring some sort of carbs to have while training. I might just bring a bunch of raisins next workout just in case and if i don't need them for the workout i can just have PWO.
-thetinyguy
Duration: approx. 3 Hours 10 Minutes
Mood: Very focused and determined once again.
Energy: A little lower than usual, Hence why i ate some more calories today.
Other notes: Added some more sets for Rear-Delts and moved up to BW pull-ups along with kipping if needed. I also noticed in the past few months that i haven't been doing very wide grip pull-ups/pull-downs but my lat thickness has increased a lot. I added in Super wide grip pull-ups (assisted) and super wide pull-downs to hit the teres major a ton more. In my lat spread i have really good thickness but i KNOW that if i hit wide-grip more my teres will start to develop and add ridiculous width which i need.
Lifts
Pull-Ups Overhand Grip (Thought these were "wide" but just a little wider than shoulder width)- Started doing BW today! After a few sets i just did a set of Negatives.
BW x 6n *PR* +1 Set, All negatives.
BW x 6k *PR* +1 Set, Used Rest/Pause and slight kip.
BW x 10k *PR* +1 Set, Used Rest/Pause and slight kip.
BW x 6 *PR* +1 Set, Used 3 Negatives and no kip.
BW x 11 *PR* +1 Rep, Used 4 Negatives and no kip.
Notes: I'm hoping by having all the volume/negatives that next week i should make a huge improvement on these. Next week i plan to do super wide grip FIRST to prioritize width.
Hammer-Grip Pull Ups- Straps used. Got a set of BW!
-100 x 16 *PR* +5 Reps
-60 x 14 *PR* +1 Rep & 2 Negatives.
-40 x 12 *PR* +4 Reps
-20 x 10 *PR* +3 Reps & 2 Negatives.
BW x 4k *PR* Used Rest/Pause and kip.
(Assisted) Wide-Grip Pull Ups- This will be moved to the first exercise i do now, Grip is all the way to the ends of the handles. Not focused on weight this week focused on drawing elbows in an arch towards my sides.
-150 x 10 *PR*
-140 x 16 *PR*
-130 x 8 *PR*
-120 x 12 *PR*
-110 x 6 *PR*
Notes: Once again just wanted to "feel" my shoulders being drawn in. I always keep my back arched as much as possible while doing pull ups. It honestly helps a ton for contracting lats/middle back.
Very Wide-Grip Pull Downs- Added this exercise in, I really really want to develop a very wide back. Close grip/neutral grip has brought out a ton of thickness and a lot of people in my gym notice
60 x 18 *PR*
80 x 8 *PR*
100 x 6 *PR*
100 x 10 *PR*
110 x 8 *PR*
Notes: I have never done these because guys like Dorian Yates advocate closer grip but now i know that what will develop width more for me is wide grip. I am happy though because this thickness should help me improve my DL a TON!
1-Arm DB Row (Leg on bench)- Did these again today, 1-Arm Barbell rows will substitute this soon.
100 x 10 *PR* +2 Reps
100 x 25 *PR* +17 Reps, ZING!
140 x 8/10 8-Right, 10-Left. I feel like my left side is behind my right so i cranked out a few more.
140 x 10 *PR* +2 Reps
140 x 16 *PR* +5 Reps
Notes: Only thing that sucks about these is that my wrists bother me so i HAVE to go slow and controlled. Not a bad thing though!
DB Shrugs- Focusing more on getting more sets with one weight.
80 x 12
80 x 15
80 x 16
80 x 17
80 x 18
Notes: +2 Sets with same weight.
DB Concentration Curls- Rest pause and negatives utilized.
25 x 61 *PR* Done standing, Getting even more difficult but just gotta dig deep!
20 x 18
25 x 8
35 x 8 *PR* +2 Reps
50 x 9 *PR* +3 Reps, Used 1 Negative.
Notes: I think i may move to EZ-Bar curls soon since they allow you to use more weight, I would use straight bar but my wrists tend to disagree with me.
Standing DB Hammer Curls- Focused on squeezing the brachialis.
20 x 14
25 x 8
30 x 16
45 x 13 *PR* +3 Reps, Doing these cross-body and more controlled with squeeze.
55 x 12 *PR* Also did these cross-body and more controlled.
Rope Row (AKA Face Pull)-
40 x 8
45 x 16 *PR* +2 Reps
50 x 8 *PR*
50 x 9 *PR*
50 x 12 *PR*
EZ Bar Cable Curls- Slow and controlled.
60 x 5
70 x 8
80 x 8
85 x 8 *PR*
85 x 12 *PR*
Rear Delt Flys (Strict)- Did more sets with these today. 7 Sets total.
30 x 13 *PR*
30 x 14 *PR*
30 x 14 *PR*
30 x 16 *PR*
30 x 16 *PR*
30 x 20 *PR*
35 x 14 *PR*
Notes: Next time i plan to do 10 Sets.
Total: 57 Sets +6 Sets
Other Notes: For some reason i started running out of gas around Rear Delts, I either may need to eat more or i might need to bring some sort of carbs to have while training. I might just bring a bunch of raisins next workout just in case and if i don't need them for the workout i can just have PWO.
-thetinyguy
thetinyguy
Well-known member
Diet Breakdown 7/18/11
Calories: 2130
Protein: 302 Grams
Notes: From now on i will have around 2100 calories OFF days and 2800 ON days. To compensate for all the energy i'm using for training i feel it's necessary for the extra cal's. Now i have it more suited to lose fat as i will not be eating as much.
Tomorrow: Chest/Shoulders/Tri's
Calories: 2130
Protein: 302 Grams
Notes: From now on i will have around 2100 calories OFF days and 2800 ON days. To compensate for all the energy i'm using for training i feel it's necessary for the extra cal's. Now i have it more suited to lose fat as i will not be eating as much.
Tomorrow: Chest/Shoulders/Tri's
thetinyguy
Well-known member
I've opted out of cardio on off days just for the fact that on training days i'm burning over 1000 calories considering my sessions are 2-3 Hours each with little rest between sets.
ScottyDoc
Well-known member
You are definitely training with a lot of volume, that is for sure, and if your speed and intensity is up as well, that is pretty insane, I would bet you are burning more than 1,000 calories per workout if you are moving at a rapid pace doing all those exercises over 2-3hrs, IMO!
thetinyguy
Well-known member
Believe me, I try to beat my previous records EVERY workout so it gets more and more tough. EVERY time i train my shirt is literally soaked with sweat when i leave. Some friends there like to poke fun at me but after about the first 2-3 sets i usually start sweating a lot. Towards the end my breaks may take about 1min but that's only for like 1 exercise. I'm trying to get even better than that, Hence why today i will try and lift HEAVY the entire workout. BEING VERY CAREFUL though, i really don't want to injure myself. Last week i paced myself on a lot of the exercises just to get used to them but this week i'm upping the weight let's see how i do! Today i will be bringing a Fuze Fruit Beverage with me, and IF i need it about halfway i'll drink it for some carbs.
TurningGreen
Well-known member
Looks good bro, You should get some serious resluts from these calorie numbers. You may even be able to add more calories to your lift days if you feel you need them, but I definitely like that youre going with calorie cycling.
thetinyguy
Well-known member
Thanks a ton man, Glad to see you back on here! Yeah i looked at some other diets and i said to myself "do i really need x amount of calories on off days, i mean i just sit around most of the day anyways.." I know my BMR will be increased due to these grueling sessions but off days i really feel it's necessary to eat less at this point. I'll let you guys know how the next few days go! Oh and had another awesome Chest/Shoulders/Tri's workout, Trying a new ROM for DB presses to hit the chest better and i felt it a lot more. I need WAYY more strength off the bottom of my presses so now i make sure i get down all the way. Ever since myofacial release was done on my shoulder/rotator cuff with a tennis ball i feel a lot more loose so to speak. I advice anyone to give it a shot. I spent about 1 hour against a wall with a tennis ball to get rid of knots but WOW it made a difference.
thetinyguy
Well-known member
Great news! I got a call from one of the places i had an interview and i start tomorrow. I have to be up early so i'll post my workout tomorrow after i get off. Now that i have some money i can save for stuff i need.
thetinyguy
Well-known member
Diet Breakdown 7/19/11
Calorie: 3090
Protein: 329 Grams
Calorie: 3090
Protein: 329 Grams
mkretz
Well-known member
congrats man keep up the good work
ScottyDoc
Well-known member
When can we expect to see some update pictures, I mean it has been a few weeks and I was assume with your diet and workouts being so in tune, you would have to see some pretty damn good results via pictures, especially compared side to side the way Chevy did in his Log! On my new Log, I plan to update my pictures once every two weeks, last year I did it once a week and I don't feel there was a big enough impact from week to week, well until the end anyway!
Mrodz
Active member
Congrats buddy and good luck!!
Agreed with Scotty, take some pics! you'll regret not having them in the future
ScottyDoc
Well-known member
Congrats Bro, I missed this post last time I was checking this Thread, that is awesome, good for you Bro, good for you!!!
thetinyguy
Well-known member
Thanks, I had a really hard time sleeping so it ended up being a lot harder because of my aching/non-energetic body. On top of that today i'm trying to eat less carbs so i'm pretty blah. I'll put up some update pic's this week as well.
ScottyDoc
Well-known member
Kewl beans bro, just stay the course, your body will adapt and survive, that's what we do!!!
thetinyguy
Well-known member
True dat!
thetinyguy
Well-known member
Chest/Shoulders/Tri's 7/19/11
Duration: 3 Hours 10 Min.
Mood: Confident.
Energy: Very good as usual.
Other notes: , Had a Fuze Mixed Berry drink halfway through my workout and wow i could have done another 20 sets if i didn't get hungry! Also started doing Bottom Half ROM with Dumbbells, i'm sick and tired of having great lockout strength and nothing off my chest. After a few sets with this new ROM i felt it a lot more in my chest, very happy with this.
CHEST WORKOUT
Incline Barbell Bench Press- Did this exercise after all the incline pressing, flys and flat flys/crossovers/dips. I had barely anything left in my chest. Focused on stretch at bottom.
85 x 7
85 x 10
85 x 10
85 x 10
85 x 12
Notes: This exercise is alright but i really really like the dumbbells more.
*Slight Incline DB Press*- With a spot i could get the 90's up but at this point i realized i need more strength off the bottom or off my chest so i immediately lightened up and did the bottom half of the rep.
45 x 14 (New ROM)
55 x 10 (New ROM)
60 x 7 (New ROM)
90 x 6 *PR*
*SuperSetted with
Incline Dumbbell Flys*- Moved up the weight today.
35 x 10 *PR*
35 x 10 *PR*
35 x 10 *PR*
35 x 10 *PR*
Notes: If there is an exercise with *'s then that means i supersetted 2 exercises.
*Flat Bench Flys*- Moved up the weight today.
35 x 10
35 x 10
40 x 10
40 x 10
*SuperSetted with
Cable Crossovers*- Amazing chest contractions from this exercise.
45 x 10
45 x 10
45 x 15 *PR* +5 Reps
45 x 18 *PR* +8 Reps
Chest Dips (Assisted)- Started leaning a lot more forward to focus on chest as well.
-70 x 8
-60 x 8
-50 x 8
-50 x 10
Dumbbell Pullovers- Increased Weight.
25 x 20 *PR*
30 x 20 *PR*
35 x 20 *PR*
35 x 20 *PR*
Total: 29 Sets
SHOULDER WORKOUT - 3 Exercises SuperSetted
Anterior Delt 3 Sets Each
Seated Smith Machine OH Press- Going down to chest now.
85 x 7
85 x 8
85 x 8
Front Barbell Raise- Used an olympic bar today, Weight is the total of bar + plates.
45 x 10 *PR*
45 x 14 *PR*
45 x 16 *PR*
Barbell Upright Row-
45 x 16 *PR*
45 x 16 *PR*
45 x 22 *PR*
Medial Delt 3 Sets Each - Could only perform 2 of 3 exercises because my gym does not have a side later machine
Dumbbell Laterals- Alright time to build some boulder shoulders! Pyramid up and pyramid down.
20 x 100 *PR* +30 Reps
25 x 35
30 x 25
40 x 18
35 x 14
30 x 14
25 x 16
Cable Side Laterals-
25 x 14 *PR* +4 Reps
25 x 6
15 x 10
Total: 19 Sets +4 Sets
Triceps Workout
Close Grip Bench Press(Strict)-
115 x 8
115 x 8
115 x 14 *PR* +6 Reps, Used Rest/Pause
135 x 5 *PR*
EZ Bar Push Downs-
80 x 8
85 x 7
90 x 7 *PR*
90 x 10 *PR*
Skullcrushers-
50 x 8
50 x 9 *PR* +1 Rep
50 x 10 *PR* +2 Reps
50 x 11 *PR* +3 Reps
Seated OH 1 Arm Dumbbell Extension-
20 x 13 *PR* +3 Reps
25 x 12 *PR* +4 Reps
30 x 12 *PR*
35 x 7 *PR*
35 x 8 *PR*
Dumbbell Tricep Kickbacks-
20 x 12 *PR*
30 x 12 *PR*
35 x 12 *PR*
Total: 20 Sets +2 Sets
Grand Total: 68 Sets +6 Sets
Duration: 3 Hours 10 Min.
Mood: Confident.
Energy: Very good as usual.
Other notes: , Had a Fuze Mixed Berry drink halfway through my workout and wow i could have done another 20 sets if i didn't get hungry! Also started doing Bottom Half ROM with Dumbbells, i'm sick and tired of having great lockout strength and nothing off my chest. After a few sets with this new ROM i felt it a lot more in my chest, very happy with this.
CHEST WORKOUT
Incline Barbell Bench Press- Did this exercise after all the incline pressing, flys and flat flys/crossovers/dips. I had barely anything left in my chest. Focused on stretch at bottom.
85 x 7
85 x 10
85 x 10
85 x 10
85 x 12
Notes: This exercise is alright but i really really like the dumbbells more.
*Slight Incline DB Press*- With a spot i could get the 90's up but at this point i realized i need more strength off the bottom or off my chest so i immediately lightened up and did the bottom half of the rep.
45 x 14 (New ROM)
55 x 10 (New ROM)
60 x 7 (New ROM)
90 x 6 *PR*
*SuperSetted with
Incline Dumbbell Flys*- Moved up the weight today.
35 x 10 *PR*
35 x 10 *PR*
35 x 10 *PR*
35 x 10 *PR*
Notes: If there is an exercise with *'s then that means i supersetted 2 exercises.
*Flat Bench Flys*- Moved up the weight today.
35 x 10
35 x 10
40 x 10
40 x 10
*SuperSetted with
Cable Crossovers*- Amazing chest contractions from this exercise.
45 x 10
45 x 10
45 x 15 *PR* +5 Reps
45 x 18 *PR* +8 Reps
Chest Dips (Assisted)- Started leaning a lot more forward to focus on chest as well.
-70 x 8
-60 x 8
-50 x 8
-50 x 10
Dumbbell Pullovers- Increased Weight.
25 x 20 *PR*
30 x 20 *PR*
35 x 20 *PR*
35 x 20 *PR*
Total: 29 Sets
SHOULDER WORKOUT - 3 Exercises SuperSetted
Anterior Delt 3 Sets Each
Seated Smith Machine OH Press- Going down to chest now.
85 x 7
85 x 8
85 x 8
Front Barbell Raise- Used an olympic bar today, Weight is the total of bar + plates.
45 x 10 *PR*
45 x 14 *PR*
45 x 16 *PR*
Barbell Upright Row-
45 x 16 *PR*
45 x 16 *PR*
45 x 22 *PR*
Medial Delt 3 Sets Each - Could only perform 2 of 3 exercises because my gym does not have a side later machine
Dumbbell Laterals- Alright time to build some boulder shoulders! Pyramid up and pyramid down.
20 x 100 *PR* +30 Reps
25 x 35
30 x 25
40 x 18
35 x 14
30 x 14
25 x 16
Cable Side Laterals-
25 x 14 *PR* +4 Reps
25 x 6
15 x 10
Total: 19 Sets +4 Sets
Triceps Workout
Close Grip Bench Press(Strict)-
115 x 8
115 x 8
115 x 14 *PR* +6 Reps, Used Rest/Pause
135 x 5 *PR*
EZ Bar Push Downs-
80 x 8
85 x 7
90 x 7 *PR*
90 x 10 *PR*
Skullcrushers-
50 x 8
50 x 9 *PR* +1 Rep
50 x 10 *PR* +2 Reps
50 x 11 *PR* +3 Reps
Seated OH 1 Arm Dumbbell Extension-
20 x 13 *PR* +3 Reps
25 x 12 *PR* +4 Reps
30 x 12 *PR*
35 x 7 *PR*
35 x 8 *PR*
Dumbbell Tricep Kickbacks-
20 x 12 *PR*
30 x 12 *PR*
35 x 12 *PR*
Total: 20 Sets +2 Sets
Grand Total: 68 Sets +6 Sets
thetinyguy
Well-known member
Diet Breakdown 7/20/11
Calories: 1910
Protein: 284 Grams
At work i unloaded a truck for about 2 hours WOW i was sweating so much. It wasn't so much intense but it was really hot. Still stuck to my diet and got it done right! According to some sites you burn 450 calories every hour of unloading/loading a truck if your 155lbs. I wouldn't doubt it at all as the people i worked with besides one, were very very skinny. Took a nap after i got home today and i plan to sleep very well and break some records tomorrow!
Calories: 1910
Protein: 284 Grams
At work i unloaded a truck for about 2 hours WOW i was sweating so much. It wasn't so much intense but it was really hot. Still stuck to my diet and got it done right! According to some sites you burn 450 calories every hour of unloading/loading a truck if your 155lbs. I wouldn't doubt it at all as the people i worked with besides one, were very very skinny. Took a nap after i got home today and i plan to sleep very well and break some records tomorrow!
John Smeton
Legend
with all them calories your burning unloading trunks close to 2k is very low calories.
whats your diet look like? do you go just whenever your glycogen stores feel tired( tired, fatigued cant cant a pump) when you do a high cal/high carb day?
I dotn go real low in carbs. If I want to lose a bit and run my glycogen stores down Ill go lower though so when i do introduce carbs back in the glycogen stores fill up and Im stronger, fuller and feel so much energy to train
whats your diet look like? do you go just whenever your glycogen stores feel tired( tired, fatigued cant cant a pump) when you do a high cal/high carb day?
I dotn go real low in carbs. If I want to lose a bit and run my glycogen stores down Ill go lower though so when i do introduce carbs back in the glycogen stores fill up and Im stronger, fuller and feel so much energy to train
thetinyguy
Well-known member
I don't do it all the time just on off days, I won't be unloading/loading trucks everyday it was a 1 day temp job so now i could work at a completely different place depending on where my employer sends me. But yea i just eat more food when i feel i need it, I'm experimenting to see if calorie cycling will work so well see very soon.
ScottyDoc
Well-known member
I'm sure calorie cycling will work along the same lines as carb cycling, I mean most of your increased calories would be coming from extra carbs and fat anyway and to give that to your body once in a while when it is starving for it is not a bad thing, as in it will help not hurt your progress!
thetinyguy
Well-known member
That's pretty much what i figured, Today i'll probably eat around 3000 calories with a bunch of carbs. Thanks for the clarification! I'm just so eager to get lean but at the same time i don't want to get too drastic i guess.
thetinyguy
Well-known member
Ok so i just took some pic's and i'm kind of pissed i see very small changes if any. Could i possibly be not eating enough?? According to this calculator i would need around 3000-3200 to maintain IF i was just doing normal training 3-5x a week but my sessions are 3x as long as an average one.. Should i be eating 3000 every day then? I burn over 1000 calories per workout which would be 3000-4000 burned a week from training, The calculator only adds about 900 calories to my BMR for 3-5x a week average workouts equaling about 300 calories/workout.. Each of my workouts is like a week of average joe training, I'll try eating a little bit more today and see how it goes.. God this is so annoying!!
One thing i have not yet done is have an all out cheat day... Considering my workouts are very long/intense do you think this may be needed and i'm not talking 3k calories, More like 4-5k calories for a day.. If my calculations are right on the the above "technically" i would need 4-5000 calories a day to maintain my weight with these workouts. I think i may give it a shot, i need to do SOMETHING.
One thing i have not yet done is have an all out cheat day... Considering my workouts are very long/intense do you think this may be needed and i'm not talking 3k calories, More like 4-5k calories for a day.. If my calculations are right on the the above "technically" i would need 4-5000 calories a day to maintain my weight with these workouts. I think i may give it a shot, i need to do SOMETHING.