My Training Journal

[Tblock1]

Update:

Felt pretty good on Saturday and went to work, then had a normal day on Sunday and thought the sickness had passed. Went to school today and tryed to play some basketball in sport class but had no energy despite my diet being back on track. Then had some diarrhea and completely destroyed the toilet in the changing rooms with it lol. Didnt feel great afterwards but wanted to stick it out at school so I could go to the gym in the evening lol. But then by lunch time the sweats and shivering were back aswell as headaches and had no appetite. So I had to be picked up and taken home.

so yeah fuckin sucks and looks like my training and diet is still on hold. I was psyched to train legs today too. On Wednesday it will be two weeks that I've had out of the gym - Im going crazy!

Wow I'm sorry bro I hope you heal up soon

Get some rest and take it easy then go kill it in the gym

 

[ExtraMile]

I weighed myself after eating a bit today and I weighed 167lbs.

Before getting sick I weighed around 173-174. So I've lost around 8-10lbs and I dont look any leaner, I just look fatter and less muscular.

fuck my life!

 

[ExtraMile]

Today - finally back in the gym!

Back and biceps

Deadlifts
132 x 5
198 x 5
231 x 5
286 x 3

Wide Grip Chins
bw x 3
bw + 22lbs x 6
bw x 5 x 5 w/ Fat Grips (neutral grip)

BB Row
66 x 5
88 x 5
110 x 5
143 x 5
110 x 8

EZ Bar Curl
44 x 8
72 x 10

couple sets wrist curls

Benchpress
worked up to 187x1 just to test strength

good workout. Strength is down a little but that was expected.

drank a couple of beers with friends tonight but other than that diet is back on track

Dietary Changes:
basically going to shoot for this everyday now. I scrapped the carb cyclling for now.
Protein: 2xbw (350g)
Carbs: 1xbw (170g) <-- fruit+veg only
Fats: 1xbw (170g) <-- may have to work up to this
Total Cals: 3610kcal

looks like I'll have to start drinking tablespoons of olive oil if I'm going to hit 170g of fat per day.

Still pretty high fat/low carb. I'll probably tweak the diet as I go. May find that much fat isn't practical.

Can't wait to hit legs on Monday!!!

 

[ghettostudmuffin]

That is a much better caloric total to start bulking with imo.

I would add that I know you are trying to lean bulk, but I still don't see the reason to eat 2x bw in protein. Every major study has shown 1 gram per pound is legit. At most I eat 1.25x bw in protein and most of the time I get right around or a little under 1x and it's never been a problem. Not only that, but you're not on steroids and I'm not even convinced you aren't shitting out 100grams of that protein every day.

Personally I think you will find your strength improved if you dropped down to 200 to 250 max on the protein and up your carbs to 2x bodyweight instead.

I don't really think you eating that much protein is necessarily unhealthy, I just think it's a waste unless you were on roids and even then I don't think that much protein would be necessary at your current size.

 

[ExtraMile]

I have no trouble eating that much protein per day. It's not uncommon to be eating 2xbw. Most of the big guys (CEO, bblazer) reccomend it and it's just another approach I'm trying out. You saw my "before" pics - I was eating a high carb, moderate protein diet then and look how I turned out lol. I ate big cals and alot of carbs - up to 400g per day. I basically ate through sticking points while peaking my benchpress because that was my goal then.

Besides, protein doesn't just get shit out if you don't recquire it, it gets used as energy. It's still calories. If your theory was correct you could put a 40 year old obese woman on a 3 meal per day, 5000kcal diet consisting mostly of chicken, fish and beef and she would loose weight because she would be shitting out most of the protein calories lol.

Like I said I'll be tweaking the diet as I go so it may change.

 

[ghettostudmuffin]

Well you've clearly got it all figured out bro.

 

[ExtraMile]

Well I'm giving it a go. I have confidence in what joe d says but for all I know I may not gain an ounce of muscle until I start eating more carbs.

 

[ghettostudmuffin]

Just keep in mind it wasn't the carbs that made you look that way. It was the excess caloric intake over a period of time that lead to fat gain.

Real bulking you are going to gain fat if you are in a caloric excess regardless of macronutrient ratio.

Just remember that. Protein is very important, but after about 1gram to 1.5x bw tops I think it becomes a waste. Same could be said about carbs past a certain point, but then again 170carbs to me is already extremely low.

It'll be interesting to see how it goes if you log in from time to time.

 

[ExtraMile]

Just keep in mind it wasn't the carbs that made you look that way. It was the excess caloric intake over a period of time that lead to fat gain.

Real bulking you are going to gain fat if you are in a caloric excess regardless of macronutrient ratio.

Just remember that. Protein is very important, but after about 1gram to 1.5x bw tops I think it becomes a waste. Same could be said about carbs past a certain point, but then again 170carbs to me is already extremely low.

It'll be interesting to see how it goes if you log in from time to time.

Thats what I thought differant. My calories werent super high. Yeah a couple of days I managed to stuff in 4000kcal. But most days were around 2500-3000 and probably less on weekends since I only really ate 3 times on the weekends. I think it was the bad food choices, I got pretty much all of my carbs from bread and milk. Milk was my main source of fat too so I was eating mostly saturated fat. But maybe Im wrong, maybe the fact I didnt do any cardio was one of the reasons. Who knows. We could come up with theories all day about it. I do know my diet is pretty much the best it has ever been right now so thats got to help in some way. Hopefully my gains will be the best they have ever been.

The fact is now Im going attempting to eat clean pretty much all of the time and see if that helps keep the fat gains down to a minimum. Im also doing conditioning work a few times a week because I want to stay fit. Other than that Im just going to take it as it comes and make adjustments when needed. The way I see it, the whole training process is just an on going experiment on the body.

 

[ExtraMile]

Today - early afternoon leg workout

Squats
110 x 5
132 x 5
165 x 5 low bar
193 x 5 low bar
220 x 3
176 x 8
132 x 10 w/ 3 second negatives and no lockouts <--- killer on quads

squatting strength sucked. I can normally get my glutes firing pretty well to explode out the hole but just couldn't get it going today. Probably because of the time off.

Standing Calf Raise
187 x 15
-rest pause-
187 x 8
-rest pause-
187 x 6

DB Romanian Deadlift w/ 3 second negatives
50's x 10
66's x 10
77's x 10
77's x 10
77's x 10

then a burnout set of lying leg curls

Weighted Decline Situps
bw + 22lb plate on forehead x 10 reps x 4 sets

Conditioning
treadmill at 8% incline
3 rounds of 2 minutes of fast running followed by 2 mins restIng. Killed me since I've spent the last 2 weeks sick lying in bed.

Weaker on everything. Destroyed my legs though. Looks like I lost some strength being sick.