My Humble DC Training Journal

[OneBreath]

Ironwings taped me last night so i'm going start posting these numbers periodically along with photos.

Weight (first thing this morning): 234.5
Neck: 18
Shoulders: 55
Arms: 17.5
Chest: 47
Waist: 36.5
Thighs: 26
Calves: 18

We'll see if strength = hypertrophy. Since this seems to be a point of debate around here I think it could be a good addition to the journal.

 

[desmond]

One breath, when you first started the DC stretches were you sorer the normal first time? My pecs are crying today - (I'm not on DC but am now trying the stretches). The stretches feel like a work out

 

[OneBreath]

One breath, when you first started the DC stretches were you sorer the normal first time? My pecs are crying today - (I'm not on DC but am now trying the stretches). The stretches feel like a work out

Actually yes, but i don't know if they were from the stretches or from the brutal rest/pause set that was a shock to my body. My pecs are crying right now from my Tuesday workout.

 

[Rage-Of-Sparta]

your muscles will gradually get used to the DC stretches
at first its a shock because youre forcing your fascia to stretch
which like desmond said is a workout in itself
How long you been holding the stretches for?
i remember starting at 30sec the first weeks about to cry
and then by the end hitting 60sec-2min....


still about to cry

 

[ceo]

We'll see if strength = hypertrophy. Since this seems to be a point of debate around here I think it could be a good addition to the journal.

Don't forget about the 2+ grams of protein per lb. of bodyweight you should be eating! Diet is always a little different for everyone. Gotta find what works for you. Food is what will make you grow!

 

[desmond]

Don't forget about the 2+ grams of protein per lb. of bodyweight you should be eating! Diet is always a little different for everyone. Gotta find what works for you. Food is what will make you grow!

What Macros does a person typically consume both On and Off juice then on DC?

While the DC workouts are brutal, I wouldn't have thought they'd burn a ton of cals because each bodypart only has one "balls to the walls" set per workout and rests are high. Plus ur only training 3 times per week.

So I'm thinking if ur 200lbs and consuming say 450g protein (consistent with DC recommendation), that's 1800 cals right there, and if ur not juicing it, that is going to be 1/2+ of ur cals quite possibly?

 

[OneBreath]

Don't forget about the 2+ grams of protein per lb. of bodyweight you should be eating! Diet is always a little different for everyone. Gotta find what works for you. Food is what will make you grow!

My totals: (i've never taken in this much protein so i'm curious as to the results. I know my muscles are taking a pounding, they are yelling at me now!)

Calories: 4,094 (1,000 above maintenance)
Fat: 146g
Carbs: 153g
Fiber: 52g not counting vegetables
Net Carbs: 131g
Protein: 542g

Macro ratios: 50% protein, 18% carbs, 32% fat

 

[OneBreath]

your muscles will gradually get used to the DC stretches
at first its a shock because youre forcing your fascia to stretch
which like desmond said is a workout in itself
How long you been holding the stretches for?
i remember starting at 30sec the first weeks about to cry
and then by the end hitting 60sec-2min....


still about to cry

Yeah, i'm currently doing 30 second stretches twice. If i watch the second hand on the clock it seems to tick in SLOW motion. I hope to work up to 60 seconds. I can't imagine 2 minutes. Damn.

 

[desmond]

1/2 cup of flaxmeal before bed? How much are you going to the toilet?

BTW, I have always wondered whether the lignans in flax are something to avoid or are a good testosterone regulator. On or off a cycle is there any possibility that flaxmeals high photoestrogen quantities (highest of any food, but these are lignans, whereas soy is isoflavanes) would have any negative consequences on testosterone?

Diet/Regiment. It's still a work in process but here is a typical day:

6:00 AM: Wake up, 2 lipostims, 1 multivitamin
6:20 AM: 45 minutes steady state cardio (treadmill 3 mph @ 8% incline)

- During cardio i drink 1 liter water w/ crystal light, 15g BCAA, 5g Glutamine

7:15 AM: 1 cup oatmeal, 1 scoop whey, 1 scoop casein, 1 can slimfast low carb (mixed up mmmmmmm)
10:15 AM: 1 cup oatmeal, 1 scoop whey, 1 scoop casein, 1 can slimfast low carb
1:15 PM: 1/2 cup flaxmeal, 1 scoop whey, 1 scoop casein, 1 can slimfast low carb
4:14 PM: 16 ounces meat with vegetables
5:30 PM: Workout
6:30 PM: PWO drink: 1 liter water, 30g waxy maize, 10g creatine, 10g glutamine, 15g BCAA, crystal light
7:00 PM: Whey shake: 1 liter water, 50g whey, crystal light
7:30 PM: 16 ounces meat with vegetables
9:30 PM: 1/2 cup flaxmeal, 2 scoops casein

Now the resulting macros will depend greatly on my choice of meat. Red meat is heavily recommended and i've been eating flank steak at night and chicken in the afternoon. I love ground bison so i'm probably going back to that soon. With that as the example meat my day comes out at:

Calories: 4,094 (1,000 above maintenance)
Fat: 146g
Carbs: 153g
Fiber: 52g not counting vegetables
Net Carbs: 131g
Protein: 542g

Macro ratios: 50% protein, 18% carbs, 32% fat

Notes:

1. There is a lack of "real" food here and thus i don't recommend this diet. Ideally there would be eggs in the morning and fish as the 3rd meal.
2. The vegetables are green and as much as i can eat.
3. Carbs are loaded at the beginning of the day (with the exception of the PWO drink)
4. Tons of fiber and good fats from the flaxmeal (this is a highly underrated food IMO)

 

[OneBreath]

1/2 cup of flaxmeal before bed? How much are you going to the toilet?

BTW, I have always wondered whether the lignans in flax are something to avoid or are a good testosterone regulator. On or off a cycle is there any possibility that flaxmeals high photoestrogen quantities (highest of any food, but these are lignans, whereas soy is isoflavanes) would have any negative consequences on testosterone?

I drop at least 2 heavy loads a day. I think fiber is so important to a diet especially if eating over maintenance. That food's got to keep moving. I've got 4 cups of broccoli right now in the office fridge. I'm going to try and get through it all before i leave today.

I'm not sure about the photoestrogen effect. i've read about this before but never given it much thought. Flaxmeal has been a staple in my diet for about 7 months now. There have been times i've taken in over 2 cups a day (right now i'm averaging 1 cup). Anyone with more info on this please chime in.

Thanks.