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My Training Journal

Thanks ghetto, I wasnt really referring to you giving the hate, andalite was the worst (or best?) heres an example of the sorts of things he said:

Andalite said:
You're spinning your wheels. But we have been over this before. Infact, we go over this again and again and again and again.

You're gonna lose weight. You're gonna lose more muscle. Everybody here will cheer you on. I am sure you will shoot your metabolism in the face. Strength will be lost. You will be smaller but you'll convince yourself that you're happy. Then you will try to get strong. You will get big because you will bounce back to this end. Then you will get sad in the process. Then you will decide that cutting is better because in gaining strength you have become too "fat". So you will cut again. Repeat cycle.

This is silly.
Click to expand...

Then I go onto his log and see his diet and there is he saying his main source of carbs is chocolate biscuits/cookies hahahaha.. I think I remember white rice in there as the other main carb source too lolz.

Like I said though it served as motivation so I guess it was good in a way.

haha @ underwear model! Thanks bro!

I have to admit Im not counting my carbs as accurately as when I was cutting, mainly because its so hard to count how many carbs are in fruit lol but Im shooting for around 70g on low carb days and 170g on high carb days. Might not sound very high at all but its a step up from when I was dieting and it will stay like that for now, then Ill bump it up again. Im slowly bringing the carbs back in to avoid a big rebound in weight gain. Im pretty scared of gaining bodyfat back lol.

The change in my carb intake is:
oats 1x per day. Serving size is 2.5oz which = 41g carbs
more fruit
more starchy veg like carrots and swede.

I dont think Ill ever go back to drinking half a gallon of milk a day like I used to. Im also keeping the bread intake low too. Joe d suggested having an organic yogurt with digestive enzymes twice a day and having that instead of milk, Ill probably implement that somewere down the line.
 
Drinking shit loads of milk and eating big is about getting big and strong for the most part. Aesthetics are not part of the equation lol.

If I lost 20lbs of fat and kept the muscle I have it would transform the way I look, but for now I am not as big or strong as I want to be before I get serious about leaning up.

You made the right call. Now that you know you can be successful dieting down it should be cake manipulating your food to start gaining muscle while keeping the fat gain minimal.
 
ghettostudmuffin said:
Drinking shit loads of milk and eating big is about getting big and strong for the most part. Aesthetics are not part of the equation lol.

If I lost 20lbs of fat and kept the muscle I have it would transform the way I look, but for now I am not as big or strong as I want to be before I get serious about leaning up.

You made the right call. Now that you know you can be successful dieting down it should be cake manipulating your food to start gaining muscle while keeping the fat gain minimal.
Click to expand...

yeah, drinking milk worked for getting strong lol but not much else. Only time I have milk now is a little bit in coffee. Just a question but I imagine you to look somewhat like a slightly smaller version of Josh Mcmillan from elitefts... Am I right? Ill attach a video of him since I cant find any good pics incase you havnt heard of him...

YouTube - 720x2 (90% - straps down)

iggy: My cutting pics are on here too bro, theres a couple more on here too.

Today I caught up on sleep, smashed up cardio with running (in the snow) and not much else :) No workout today, my lower body is super sore, especially glutes and calves. My back is also tore up; my lats, traps and erectors are all very sore.
 
Today was a low carb day

Meal 1
3 whole eggs
5 egg whites
1 small banana
1 slice wholemeal bread
multivitamin
Totals: 45g protein, 25g carbs, 15g fat

Meal 2:
8oz chicken breast
carrots
swede
1oz apricots
Totals: 55g protein, 15g carbs, 3g fat

-cardio-

Meal 3:
2 home made burgers* (these are made with green peppers and onions mixed in)
2oz blueberries
have to admit I had two small chocolates here
Totals: 50g protein, 30g carbs, 38g fat

Meal 4:
8oz pork steak
broccoli
1 tsp home made apple sauce
Totals: 50g protein, 5g carbs, 3.5g fat

Meal 5:
3 whole eggs
3 egg whites
2 rashers bacon with all the fat trimmed off
mushrooms
rep pepper
Totals: 48g protein, 5g carbs, 18g fat

Daily Totals: 248g protein, 80g carbs, 77.5g fat

*I made the burgers from a small rump steak which I minced, some minced beef, 5 egg whites, green pepper, onion and 1.5oz oats.
 
Today - took the rest of my maxes and just did aload of random shit for fun

Speed Box Squat
bar x 3
6 sets of 2 reps with 110lbs

Military Press w/ Fat Gripz
bar x 8
66 x 5
88 x 3
110 x 4 +1 w/ a little bounce
88 x 8
66 x 15 lol I felt like such a faggot with just a 10lb plate per side

squeezed my 150lb and 200lb grippers between the sets of presses and the lighter sets of rows

Pendlay Row fuckin hate these lol
66 x 5*
88 x 5*
110 x 5*
132 x 5*
154 x 4
132 x 8 bent over row

*fat gripz on these sets

BB Shrugs
143 x 45

Chins
2 sets of 5 extra wide grip
2 sets of 5 medium neutral grip
2 sets of 5 curl grip

BB Wrist Curl
Rest Pause Set: 66lbs x 12-5-4

got a good forearm pump and now Im leaner the forearm veins start to show up pretty well with a pump :evil:

Laterals
3 sets of 10 w/ 16.5lb Db's
1 strip set going from 27.5's down to 11's

Im thinking maybe Ill just use the bent over row for the 5x5 instead of pendlay, i prefer them. Even better I would like to use weighted chins instead of the rows all together but Im not sure about that yet...

Once the gym opening times are back to usual (they change over xmas) Ill be starting the 5x5 (madcow variation).
 
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Ok guys just been speaking with joe d and this is how he wants me to eat lol. Its pretty extreme, or at least it is when compared to how I used to eat to gain weight lol.

As you will see the carbs that most people associate with clean bulking - brown rice, wholemeal pasta, sweet potatoes, wholemeal bread, red skin potatoes - I cant have. My carbs will be coming from fruit, veg and oats only.

Low Carb Days (non workout days)
60-70g carbs - these will come from veggies, plus the little amount of carbs I will get from eating nuts
130-150g fat - nuts or oils with every meal except egg meal
350g quality protein

High Carb Days (workout days)
170g carbs (for now) - oats for breakfast, fruit all other meals
70-80g of fat same as above
350g quality protein

I will be eating 5 times a day, but when I get back to school I will probably need to change that to 6 times a day most days. Veg intake will still be very high, 1-3 servings with every meal, and on high carb days I will be eating fruit with every meal - bananas, oranges, apples, grapes etc

This means I need about 100g more protein per day than what I have been eating lol :eek2: So Ill be jacking up my egg intake, and my serving sizes of meat will increase. I need ~70g of protein per meal if Im eating 5 times a day, or ~60g of protein per meal if Im eating 6 meals a day :worried: And here I was thinking that now Im 40lbs lighter it will be easier to meet my macro needs for each day lol.

and joe d says for now to only take only 1 shake per day...

Im hoping with the strength increases from 5x5 combined with this massive protein intake and edequate carbs I should start to grow.

Time to suck it up and get to work...
 
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2ewcpoz.jpg


Getting there...
 
thanks guys, they seem to be growing at last lol.

I cant wait to really push my diet to the next level and see how far I can take my body with gains in size and strength. I gotta make sure Im sleeping more though. Ill be tearing it down with intense training sessions and constant progression on the big lifts and then feeding it massive amounts of clean food and sleeping for hours, Im really excited to see what happens...

Just gotta keep up the cardio and not let myself get lazy!
 
If I was to clean bulk that's probably exactly what I would eat to do it.

Since I can't live without my milk it would probably be milk, oatmeal, fruits and veggies.

The awesome thing about fruit is it's easy to eat alot of it because it tastes good and is good for ya at the same time. It's fucking win-win.

That plus oatmeal it will be easy to eat enough carbs. Throw in the protein, fish oil plus egg yolks, nuts and you're good to go for a clean bulk.

P.S. I don't look like Josh Mcmillan. As a quick reference I would compare myself to looking like this guy physically only a smaller version. Josh is pretty bodybuilder'ish looking as a powerlifter. I'm more big farm boy type look lol.

Merry fuckin Christmass ;))
 
ghettostudmuffin said:
If I was to clean bulk that's probably exactly what I would eat to do it.

Since I can't live without my milk it would probably be milk, oatmeal, fruits and veggies.

The awesome thing about fruit is it's easy to eat alot of it because it tastes good and is good for ya at the same time. It's fucking win-win.

That plus oatmeal it will be easy to eat enough carbs. Throw in the protein, fish oil plus egg yolks, nuts and you're good to go for a clean bulk.

P.S. I don't look like Josh Mcmillan. As a quick reference I would compare myself to looking like this guy physically only a smaller version. Josh is pretty bodybuilder'ish looking as a powerlifter. I'm more big farm boy type look lol.

Merry fuckin Christmass ;))
Click to expand...
Yeah thats right, Im looking forward to starting the new diet, just not looking forward to force feeding myself that much protein and being bloated all the time lol. But like I said I just gotta suck it up and get it done.

well I did say a smaller version of Josh didnt I lol.
 
dammit guys this is the second time Iv stayed strict on my diet all day only to eat some chocolate that I got for christmas in the evening! I feel like such a bitch after eating it too I almost want to stick my fingers down my throat and puke it all back up lol...

Today I did some cardio. Ran a short-medium distance quite fast. Rested a couple of minutes then ran back. Cant tell you how long it took because I didnt wear a watch but I guess the whole thing probably took 35-40mins or so. Was very icy, still waiting for the ice to clear up so I can run some hills...

starting 5x5 tomorrow. I have never done it before and Iv read both good reviews and bad reviews on it so I guess the only way Ill ever know is to try it myself!
 
the.gladiator1987 said:
dude dont ever say that u wanted to stick ur fingers down ur throat again....that shit is serious and its jus chocolate brotha u will be fuckin fine! that shit scares me tho bro...i know ur prob joking but u got me worried!
Click to expand...

lol the thing that stops me from doing it is all the stories Iv heard were people get addicted to that shit and use it as part of their binge life style and end up binge eating every day then making themselves puke it up and doing it again the next day lol

quite a few times Iv put aload of chocolate or whatever in my mouth to satisfy a craving, chewed it up and then felt bad and ended up spitting it back out into the bin again before I swallow it lol :worried:

but once I get a craving its like it stops me from thinking straight lol

just eating breakfast then going to kill my first day of 5x5!
 
Today - 5x5 Monday Workout (week 1)

Squats
105 x 5
132 x 5
154 x 5
182 x 5
209 x 5

Benchpress - every rep paused for 1-1.5 seconds
94 x 5
116 x 5
138 x 5
163 x 5
185 x 5

BB Row
66 x 5
83 x 5
99 x 5
121 x 5
132 x 5

Standing Calf Raise
Rest Pause Set: 182 x 11-7-6

Roman Chair Situps
2 sets of 10 reps w/ 11 pound plate on forehead
2 sets of 10 reps w/ just bodyweight

"Ghetto" GHR
2 sets with bodyweight

stretching
foam rolling

Cardio
15mins outdoor running

didnt feel great today, but it was fun and I got all the prescribed reps.

finally found a style of BB Rows that I like, Im just so weak on them lol.

still pretty weak, not all of my strength has come back but aslong as I can make progress with it Ill be happy.
 
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forgot to write my calf raises in that workout, Ill edit them in now.

for my maxes I put:

Squat 226 x 5
Bench 187 x 7
Deadlift 292 x 4
Military 110 x 4
BB Row 132 x 8

BB Rows werent that hard, they were the easiest of the three lifts today.
 
Wait how the hell are you already at 185x5 if your max is at 185x7? You should be at 170x5 right now on bench for your 1st monday workout.
 
Could have guessed you would find a problem somewere.

Max is 85kg x 7 and 5x5 calculator gave me 84kg x 5 for my top set of week 1.

85kg =187lbs
84.2kg (closest I could get) = 185.2lbs

what's the problem?
 
ExtraMile said:
Could have guessed you would find a problem somewere.

Max is 85kg x 7 and 5x5 calculator gave me 84kg x 5 for my top set of week 1.

85kg =187lbs
84.2kg (closest I could get) = 185.2lbs

what's the problem?
Click to expand...

Huh....bro I'm just trying to help you cause if you move in too quick on the 5x5 everything will be shot.

Are you using this calculator?
5x5 Calculator

That is the one everyone suggests. You shouldnt be hitting your old maxes till week 4....doesnt make sense that youd already be doing 185x5 reps.

EDIT: Nvm my bad I put in 185x5 as max instead of 185x7. Just trying to help haha sorry :) I would always suggest going for the lower side of things with the 5x5 though....ie if it says 183x5 do 180 instead. slow progression.


Have some popcorn:Popcorn:
 
Tblock1 said:
Huh....bro I'm just trying to help you cause if you move in too quick on the 5x5 everything will be shot.

Are you using this calculator?
5x5 Calculator

That is the one everyone suggests. You shouldnt be hitting your old maxes till week 4....doesnt make sense that youd already be doing 185x5 reps.
Click to expand...

yes I am using that one

why dont you go on there and put in 85 bench for 7 reps and see what it gives you for the first week

do you realise the reason it is close to my max is because i entered 7 rep maximum not a 5 rep maximum. I agree I looked at it and it seemed quite high, all of the top weights for the first week did. Ill have to see what happens.

Iv eaten over 22 ounces of lean red meat today :chomp:
 
ExtraMile said:
yes I am using that one

why dont you go on there and put in 85 bench for 7 reps and see what it gives you for the first week

do you realise the reason it is close to my max is because i entered 7 rep maximum not a 5 rep maximum. I agree I looked at it and it seemed quite high, all of the top weights for the first week did. Ill have to see what happens.

Iv eaten over 22 ounces of lean red meat today :chomp:
Click to expand...

Bad Ass!!! Great work man! Enjoy the 5x5 and follow it exactly....thats been my mistake in the past
 
today wasnt great but not too bad

meal 1
5 whole eggs
4 egg whites
2 rashers bacon with all the fat trimmed off
banana (5oz)
orange (5oz)

totals: 65g protein, 55g carbs, 28g fat

-workout-

meal 2
12 oz chicken breast
red onion
spring onion
spinach
red pepper
green pepper
1oz apricots
banana (5oz)
orange (50z)
cucumer
2g fish oil

totals: 80g protein, 65g carbs, 8g fat

meal 3
12 oz lean steak
green apple (4.5oz)
0.5oz macademia nuts

totals: 75g protein, 20g carbs, 25g fat,

meal 4
aprox 10.5oz lean beef
red kidney beans
tomatoe
yellow pepper
green pepper
spinach
spring onion
red oninion
regular onion
red pepper
cucumber
0.5oz cheddar cheese

totals: 65g protein, not sure on the carbs here, 35g fat

daily totals: 285g protein, ~155g carbs, 96g fat (fat intake a little too high today)

last meal would have been cottage cheese, handful spinach and some almonds but didnt bother because like i said got in bed not long after meal 4 but if i had have had the fifth meal it would have added 45g protein, ~10g carbs and 20g fat. I purposefully didnt include much carbs in meal 4 because i knew it would be my last meal of the day.
 
Today I was sore from yesterday so I actually tried to take it easy, I dropped the deadlift top weight back but it still was quite hard. Again just wasn't feeling as strong today, not sure why because diet has been good. Not slept as much as I could/should lately so maybe that's why...

This was the Wednesday workout of 5x5

Speed Box Squat
110 x 2
110 x 2
110 x 2
110 x 2
110 x 2
110 x 2

Military Press w/ Fat Gripz
bar x 5
66 x 5
83 x 5
99 x 5

Deadlift
154 x 5
187 x 5
220 x 5
253 x 5

Grip Work
3 sets with grippers
4 sets static grip holds w/ fat gripz
 
yeah man the thing is both today and yesterday were like that. Im gonna take a day off then workout on Friday. Then because the gym closes over new years I wont be back in the gym until the following Wednesday. So Ill get a good 4 days rest and should come back and kill it.

Gotta type this out real quick cause Im going to bed so not going to bother with macro's and totals because I dont have time to work it out

meal 1
11 large eggs (5 yolkes)
1 banana
1 orange

meal 2
aprox 10oz lean beef
red kidney beans
green peppers
tomatoes
onions
one or two other vegetables were in there too i think
banana
orange

meal 3
12oz chicken breast
2oz peas
2oz sweetcorn
1 apple
1oz anpb
1g fish oil

meal 4
a small portion of lasagne - we went to a family friends house and I didnt want to be rude so had to eat a little, kept it small though and this was only an hour or so after meal 3 so wasnt too bad not like i was missing a meal or anything

meal 5
300g cottage cheese
2oz oats
2oz blueberries

early night again, my body is beat up with DOMS all over haha so need a nice long sleep and recovery

maybe hit some cardio tomorrow depends how i feel and whats happening

really cant be fucked with a new years party, drinking and eating bad is just gonna make me feel like shit and i cant be bothered with all the complications and stuff... but ill probably go anyway because it will be nice to see all my friends blah blah blah
 
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today - low carbs

Meal 1:
9 fl ounces of egg whites (I think this was 6 or 7 large egg whites)
6 whole eggs
small (4oz) banana
4oz mushrooms
spinach leaves
half a green pepper
half a yellow pepper

totals: 65g protein, 35g carbs, 30g fat

Meal 2:
11oz chicken breast
onions
mangetout
1oz pistachio nuts
0.5oz macademia nuts
1g fish oil

totals: 73g protein, 5g carbs, 23g fat

Meal 3:
1oz apricots
310g lean steak
1 large egg
green peppers
red onion
(made home made burgers out of this minus the apricots lol)

Totals: 76g protein, 10g carbs, 20g fat

Meal 4:
1 scoop whey protein
aprox 8oz lean beef
red kidney beans
onion
green pepper
a little tomatoe

Totals: 75g protein, 15g carbs, 20g fat

Meal 5:
300g cottage cheese
1oz peanut butter

Totals: 45g protein, 3g carbs, 15g fat

DAILY TOTAL: 334g protein, 68g carbs, 108g fat = 2580kcal
 
Today

Squat
105 x 5
132 x 5
154 x 5
182 x 5
215 x 3
154 x 8

Benchpress stretching for legs inbetween sets
94 x 5
116 x 5
138 x 5
165 x 5
193 x 3
138 x 8

BB Row
66 x 5
83 x 5
99 x 5
121 x 5
138 x 3
99 x 5

lat stretching

Dips
bw + 61lbs x 20 seconds static hold at midpoint
bw x 15 slow negatives

DC "extreme" stretch for chest

EZ Bar Curl - w/ fat gripz
bar x 8
44 x 8
66 x 10

Zottman Curl
3 sets of 14 w/ 22lb Db's (45 secs rest between sets)

Smith Machine JM Press
worked up to 1 plate a side plus red bands x 9, 6

bicep stretching
forgot to stretch my tri's out lol

basically just did my squat/bench/row then some arm work. Going to start experimenting with static holds and see what happens.
 
I don't know if you have already posted this. What is your plan now? Your cut was very successful, are you going to try to maintain and slowly pack on LBM? Or are going for a cleaner bulking phase?
 
miked8c said:
I don't know if you have already posted this. What is your plan now? Your cut was very successful, are you going to try to maintain and slowly pack on LBM? Or are going for a cleaner bulking phase?
Click to expand...

my goal is to gain back strength and size while staying lean as possible. I know I will gain a little bodyfat but the goal is to keep that as slow as possible while making progress in strength and size.

to do this I will use strength training to make progress on the lifts, coupled with a tonne of clean food to which should allow me to make some gains in LBM.

I will be eating like this on high carb days (workout days):
350g protein
160-170g carbs
70-80g of fat

and on low carb days (non workout days):
350g protein
60-70g carbs
130-150g fat

I only count the protein from meat and eggs, I dont count the protein that I get from nuts and grains and stuff. Im not drinking any milk either apart from a little in coffee in the mornings. Im going to try and sleep more too.

So right now Im using the madcow 5x5 routine.
 
Conditioning work today, did hill sprints. Diet hasnt been great lately, been a bit inconsistent, but I go back to school tomorrow so from then on I should have a routine to my day again and all should be well.

set off walking at 2.10pm
got to the field with the hill at 2.20pm
ran 10 hill sprints, finished at 2.40pm
walked home, got home at 2.49pm

Started off well but was dead by the end. Im going to try and do these once a week and slowly workup to doing 20 sprints in one workout.
 
ghettostudmuffin said:
Just fyi those high carb days are in reality still pretty low carb;).

I'm sure your clean bulk will go well though.
Click to expand...

yep, when I was fat I was probably averaged 280-300g of carbs per day. My diet was very inconsistent though, some days like weekends when I woke up late I only ate like 2 or 3 really big meals. Other days I ate 4000kcal (dirty) and 400g+ of carbs.

but if I put my carbs up to that much in such a big jump I would probably get a big rebound in weight gain which is not what I want. My fat intake is pretty high especially the low carb days though...

now new years and xmas is over time to kill it and stay consistent with this diet. Gym isnt open until Wednesday so Ill be on low carb days from now until then... Today has been decent as far as diet is concerned, not perfect but decent.

I would really like my arms to look like this...
19ZTDR5YbKAZE7KbEPJNJqSiCdC0FO868.jpeg
 
Today -

got nearly 11 hours of sleep last night and diet has been pretty spot on today so was ready to kill it

Speed Box Squat
6 sets of 2 w/ 110lbs

Military Press w/ fat gripz
bar x 5
66 x 5
83 x 5
105 x 5

Deadlift - all double overhand
165 x 5
198 x 5
231 x 5
259 x 5 destroyed this

Standing Calf Raise
rest pause set: 187 x 11-7-8 (not sure how lol)

3 sets hanging leg raise - 20,15,12
4 sets with heavy grips (first set sucked)
3 sets of db static holds with fat gripz

got an awesome forearm pump

foam rolling for back and stretching for delts and calves
 
This was yesterdays meals:

Not got time to workout macro totals but ~370g pro ~170g ~70g fat would be an estimate

Meal 1
4oz banana x2
4 whole eggs
14 fl oz egg whites
Multivitamin

Meal 2
8oz chicken breast
Spinnach, red pepper, lettuce, cucumber
Very big orange

Meal 3
8oz chicken breast
Spinnach, red pepper, lettuce, cucumber
Small banana
Apple

Meal 4
400g cottage cheese (14.5g pro, 4g carb, 2g fat per 100g)
2oz oats
2oz blueberries

-workout-

Meal 5
3 scoops whey (24g pro, 10g carbs per scoop)

Meal 6
Lean Beef
Assorted Veg - 3-4 differant types
(this was a bolognaise and I just ate a big plate full, probably 12oz of beef in there)

When my new whey arrives with almost no carbs I will add fruit to the pwo shake meal for the carb source
 
Today - last workout of 2nd week on 5x5

Squat
105 x 5
132 x 5
160 x 5
187 x 5
218 x 3
160 x 8

Benchpress all reps paused for 1-1.5 seconds
94 x 5
121 x 5
143 x 5
165 x 5
196 x 3
143 x 8

BB Row
66 x 5
83 x 5
105 x 5
121 x 5
141 x 3
105 x 8

Dips
bw x 3
bw + 61lbs x 25 second static hold at midpoint
bw x 16 slow negatives

EZ Bar Curl - w/ Fat Gripz
bar x 8
44lbs x 8
70lbs x 10

Decline Skullcrusher
bar x 8
55 x 8
99 x 8

stretching for chest and lats

-post workout shake-

15mins outdoor running

destroyed my squat, bench and row sets today. Making progress with the dips and curls and trying to find a tricep extension that I like. I might try some extensions with bands next week. Either way I want to just find an exercise and stick with it and get stronger at it asap...
 
This is what I ate yesterday. Almost cleared 400g of protein.

4oz banana x 2
13 fl oz egg whites
4 whole eggs
Baked beans

200g cottage cheese
2oz satsuma

4.5oz apple x 2
14oz chicken
Spinnach, red pepper, cucumber, lettuce
0.5oz cashews
1oz brazil nuts

300g turkey breast (65g protein)
3.5oz banana
1oz mixed dryed fruit
2oz peas
2oz sweetcorn
1g fish oil

-workout-

3scoops whey (contains carbs)

300g lean steak (69g protein)
handful spinnach leaves
Spring onion
1tsp BBQ sauce
4.5oz apple
1oz pb
2g fish oil

total Protein: 398g
total carbs: 225g (oops)
total fat: 65g

carbs were a little high but still clean

the 3rd meal was split up over breaktime and lunchtime at school, not all eaten in one sitting.

Cottage cheese meal was just a snack 1 hour after my breakfast (metabolism is getting faster and I don't stay full for very long)
 
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Thanks guys, as you can see with the new avi my arms are my weak point in terms of bodybuilding. They always have been and Im hoping I can bring them up with the new eating plan. Not measured them in a while but they are probably about a whopping 14 inches lol :(

call it gay or whatever but my goals are turning more and more towards looking great than just being strong and looking shitty...

I would much rather be a strong bodybuilder than a fatass powerlifter lol.
 
ghettostudmuffin said:
Hey man....easy on the fat powerlifter jokes. I sorta resemble that!:qt:

That said you got a looong way to go before being a "strong" bodybuilder.:Popcorn:
Click to expand...

well you gotta start somewere. All Im saying was rather than my goals being full focused on squat/bench/deadlift I am a bit more focused on all round performance and staying lean now. And who doesnt want bigger arms lol.

I want to lift tomorrow instead of Monday! Just wondering if Ill be ready to hit those 3 rep weights from last workout for 5 reps by the morning though... Its probably best to just wait till Monday and do some conditioning work in the morning.

I have exams starting at school this week too so not sure how easy it will be getting to the gym... fuck I only just thought about this.
 
It's all good man. You look fantastic now and will only get better as you add a little mass here and there and further refine your build.

Honestly strength is pretty low on the totem pole as a pure bodybuilder. Granted, generally if you lift big weights all around you are likely going to be big, but that's also related to muscle length, bone thickness and roids really.

Based off your build and structure I would guess you could be as lean as you are now or leaner and still be a good 15-20lbs of muscle heavier rather than 15-20lbs of "weight".

15-20lbs more muscle on your frame at your current bodyfat would have you looking pretty jacked even if you only weighed 180lbs.

I would highly recommend waiting until Monday to lift. You know the story. The gains come outside the gym. The stimulus is in the gym.
 
5x5 is alright, strength is coming back but that's probs the diet more than anything else. If 5x5 works really well I'll just stay on it.

Yes being leaner is way better but I spend each day bloated from all the food I eat so I don't even feel (or look) as lean as I would like to be most of the time lol. It sucks but I can't wait to get bigger and asking as it's bloat and not fat then it's not too bad.
 
ExtraMile said:
5x5 is alright, strength is coming back but that's probs the diet more than anything else. If 5x5 works really well I'll just stay on it.

Yes being leaner is way better but I spend each day bloated from all the food I eat so I don't even feel (or look) as lean as I would like to be most of the time lol. It sucks but I can't wait to get bigger and asking as it's bloat and not fat then it's not too bad.
Click to expand...

yeah but at least if you have an event coming up that you want to look lean for, its 2 days diet manipulation at most.
plus its good that you cut down young, while your skin is healthy etc.
 
[CinnamonBuns] said:
yeah but at least if you have an event coming up that you want to look lean for, its 2 days diet manipulation at most.
plus its good that you cut down young, while your skin is healthy etc.
Click to expand...

Yeah bro I was thinking that about the diet manipulation too. I did it once before for a party back in October. Good to see you in here bro.
 
Thanks dude!

Today -

Squats
110 x 5
138 x 5
165 x 5
193 x 5
218 x 5

Benchpress - all reps paused for 1-1.5 seconds
99 x 5
121 x 5
148 x 5
171 x 5
196 x 5

BB Row
72 x 5
88 x 5
105 x 5
121 x 5
141 x 5

Standing Calf Raise
110 x 8
Rest Pause Set: 187 x 14-8-7
(187x14 is a PR)

Roman Chair Situps
11lb plate on forehead x 10 reps x 3 sets
bw x 10

"Ghetto" GHR
2 sets with bodyweight

stretching for Various areas
 
yeah they're alright bro, they are basically just a variation of a leg curl but with a really heavy weigth and a shorter ROM lol. Last time I did them my hammies were super sore...
 
Speed Box Squat
6 sets of 2 w/ 110lbs

Military Press - w/ fat gripz
bar x 5
66 x 5
88 x 5
108 x 5

Deadlifts - all double overhand
165 x 5
198 x 5
231 x 5
264 x 5

3 sets hanging leg raise
3 sets with grippers
3 sets db static holds with fat gripz

stretching for delts
foam rolling for back
 
Today

Squats
110 x 5
138 x 5
165 x 5
182 x 5
225 x 3
165 x 8

Stretching for quads

Benchpress - all reps paused for 1-1.5 seconds
99 x 5
121 x 5
149 x 5
171 x 5
204 x 3
148 x 8

Standing Calf Raise
110 x 8
187 x 15 PR

BB Row
77 x 5
88 x 5
105 x 5
121 x 5
149 x 3
105 x 8

Weighted Dips
Bw x 3
Bw + 44lb x 8 PR
Bw x 15 slow negatives

Stretching for chest

EZ Bar Curl - w/ Fat Gripz
Bar x 10
44 x 10
72 x 10

Skullcrushers
Bar x 10
55 x 10
77 x 9

Stretching for bi's and tri's

post workout meal

15 mins outdoor running
 
Thanks jdid

Today

Squats
110 x 5
138 x 5
171 x 5
198 x 5
226 x 5

Benchpress - all reps paused for 1-1.5 secs
99 x 5
127 x 5
142 x 5
176 x 5
204 x 5

BB Rows
72 x 5
88 x 5
110 x 5
127 x 5
143 x 5

Weighted Decline Situps - weights were held on forehead
bw x 8
bw + 22lb x 10 reps x 2 sets
bw + 22lb x 8 reps
bw x 12

Weighted Hypers - barbell held on traps
25lb x 10
44lb x 10
44lb x 10

Treadmill @ 8% incline
30 secs @ 8kph
3 mins @ 10kph
1 min rest
2 mins @ 12.5kph

all the cardio I had time for but was breathing super hard after and my temperature went through the roof. Was awesome lol.
 
hey iggy, 5x5 is alright, I fucking suck at BB rows lol but I like doing them and I feel they will be better for getting a big thick back than powercleans. I have considered trying out powercleans though and may do them in the future.

thanks glad, yes my strength seems to be coming back and i should be back up to where I used to be in 4-6 weeks time

Today -

Speed Squat (no box this time)
121 x 2 reps x 6 sets

getting faster...

Military Press - w/ Fat Gripz
44 x 5
66 x 5
88 x 5
110 x 5 hard...

Deadlift - all double overhand
165 x 5
198 x 5
231 x 5
270 x 5 smoked this

tweaked my deadlift form a little and my lockout seems to have improved alot.

Hanging Leg Raise
20
15
15

3 sets with 150lb gripper
3 sets hanging on the chinup bar with a gymnastics false grip

only took 1 min between the sets of hangs and my forearms got really pumped, Ill attach a pic of the gymnastics false grip because most people wont know what I mean

Seated Calf Raise
120lbs x 15 PR
-rest pause-
120lbs x 9
-rest pause-
120lbs x 6

foam rolling for back, stretching for calves and traps

Treadmill @ 8% Incline
1min @ 6.5kph
3mins @ 10.5kph
-rest 1 min-
2mins @ 12.5kph
-rest 1 min-
1min 30 sec @ 14kph
-rest 1 min-
3mins @ 10.5kph

^^^^ destroyed me lol

no Im not going to convert that into mph lol but 15kph = 9.3mph

gymnastic's grip:
mu2.jpg


badass workout!
 
Last edited:
I dont like pendlay rows, I tryed them before. My BB Rows are the same as a pendlay row but without deloading the bar onto the floor each rep... I do them bent over to almost 90 degrees.
 
I'm with EM on this one, I don't believe in deloading the bar each rep. BB rows give me a much better pump and I like the time under tension aspect as opposed to deloading, just my .02.
 
Not been on here much lately as some of you may have noticed. I've started keeping a training log at home and Im not going to be updating this log anymore. Its been a hell of a ride and I've loved keeping my training log here. Thanks for all the motivation, nice comments and other stuff people have posted in here :heart:

RIP to 258 pages of the best training of my life. Feels kind of strange since I have kept this log from day 1 when I first started to train seriously at age 14...

who knows, maybe Ill come back and start it back up again some day.
 
ExtraMile said:
Not been on here much lately as some of you may have noticed. I've started keeping a training log at home and Im not going to be updating this log anymore. Its been a hell of a ride and I've loved keeping my training log here. Thanks for all the motivation, nice comments and other stuff people have posted in here :heart:

RIP to 258 pages of the best training of my life. Feels kind of strange since I have kept this log from day 1 when I first started to train seriously at age 14...

who knows, maybe Ill come back and start it back up again some day.
Click to expand...

lol wtf why are u gonna just stop posting a log here, is there a specific reason
 
I dont mean this as an offence towards any of you guys but I just got bored of EF. It became a chore to log on here every day and I wasnt really leaning much from it. Ill keep this updated but for the moment I wont be posting each workout.

Some updates from the last week or so:

237 x 5 squat
215 x 3 paused bench press
330 x 2 deadlift
88 x 7 BB curl
55 x 6 weighted dip

squat is still sucking proportionally but its making progress.

Im sick today and fainted this morning so I doubt I will be able to workout this evening. I've started having some problems with my new diet too and it needs tweaking.

bodyweight is 173ish. Getting close to double bodyweight pulls...

Iv been working hard on glute activation and managing to get hips and glutes into my squats and deadlifts. My deadlift lockout had massively improved since doing this.
 
Hey whatever works for you bro. I completely understand where you're coming from, that's why I don't post my workouts on here, it's easier to just log it on my book since that's something I've been doing forever. Either way, stay strong and hope to see you active on here again!
 
diet has been shut down completely while ill. Just been using protein bars to get a little extra protein but other than that Iv just eaten "normal" people food like cereal, toast and sandwiches. I couldnt stomach the thought anything else especially not dozens of eggs or pounds of meat.

However today I am feeling much better and seem to be recovering. Saturday I may be able to hit up a light workout to get the blood going and this weekend Im going to start implementing the diet back in. At first Ill add in the foods - meat, veg etc but in smaller portions then just build it back up. Monday I should be back at it and back on the real lifting.

Im actually considering dropping the 5x5 - it is an OK progress. Ive progressed a little but its very restricting and very boring. One part of me says to ride it out to the 10 week point though and see what more progress I can make. If I was to stop the 5x5 Im pretty stuck as to how I would train.

On one hand Im thinking of going back to the legs/push/pull I did while cutting. On the other hand I want to train more for powerlifting but just find that hard to fit into a 3 day split which is what I always seem to do best on...
 
5x5 works best in the presence of a decent caloric intake. At 173lbs currently minus any weight lost recently it doesn't sound like you are bulking to me per se, but then I can't remember how long you have been bulking. How much weight have you gained since you started bulking and how long have you been bulking? 1lbs a week would be an excellent lean bulk imo.

Also it depends on which 5x5 you are using as far as how effective it will be. At this point in time you are no longer a newbie and have moved into the intermediate stage of lifting.

You probably need the higher volume 5x5 to get the training effect desired aka 5x5 with a set weight on monday and 1x5 with a heavier weight friday etc.

I mentioned practically zero carb because I remember when you where cutting you were as low as 40-50grams carbs a day at one point which would fucking kill damn near.
 
My "bulking" is as follows

high carb days
350g protein
160-170g carbs
70-80g fat

low carb days
350g protein
60-70g carbs
130-150g fat

however since eating like that my metabolism and appetite kicked up a notch and lately (before sickness) I was going over 400g protein most days :chomp:

all my carbs come from fruit and veg. Occassionally I use oats but only once a week or so.

That protein is only quality protein too, joe d refuses to count any protein in nuts or grains. As far as he is concerned the only protein is in meat, eggs and milk. So that is how I look at it too.

I don't drink milk either.

Before I got sick each day I was clearing a couple of pounds of meat, over a dozen eggs, upwards of 10 items of fruit (on high carb days) and as much veg as I could manage. I had 2-3 servings of veg at every meal.

I finished dieting just before Xmas at 168.5lbs and started on the "bulking" diet around new years. So I've gained 5lbs or there abouts in 6 weeks of dieting or there abouts. I'll have to check my training log to see exactly.

I know what your saying though, I'm not gaining massive amounts of mass as I would have liked and secretely I was expecting some good gains since my diet was going well. Just before getting sick I was actually talking with joe d about making some dietary changes to help this. On the positive side my strength is going up faster than my bodyweight so I'm close to deadlifting 2x bw lol.
 
Well you have gained a very small amount of weight, but your strength is increasing so that's a good thing.

Personally I think you are taking in too much protein and not enough carbs, especially complex carbs.

Granted, I am by no means lean, but I weight 250lbs and average "maybe" 200grams protein a day and I'm on low dose test cycle and have no trouble gaining strength or weight. Before I had ever used a single anabolic I never went over around 250-300grams a day and never had a problem gaining muscle at bodyweights ranging from 200-225lbs.

Considering you are natural and weight 173lbs I can't possibly see you needing 350grams protein a day not including the protein from any nuts/grains.

Not only that, but your total caloric intake between high carb days and high fat days is only 2800-3030 calories. When I dieted to 10% bodyfat that's how many calories I ate and I woulda kept on losing weight probably if I had stayed at that calorie level.

That's not bulking calories. Even for a lean bulk that's too low imo.

I think you would be better served going old school with true bulk/cut phases. You know what to do now to get lean and you can do a "real" bulk, but still not get near as chubby as before and then cut it back down.

Perhaps go for 8 week blasts with 4k calories a day and the high volume 5x5 program with a few extra assistance lifts thrown in like curls etc and then rip down for 2 months and repeat?

This is just a suggestion.

You made fantastic progress leaning out. Just don't get caught up in the "6 pack" above all else line of thought if your goal is to be more heavily muscled. Your bodyweight at a lean and muscular 185-195lbs I guarantee will probably require 3500-3800 cals a day to maintain because of the increased calorie burning.
 
I've been thinking of adding in some carbs for a while and I'm going to try it. Only a small amount but I'm thinking of bringing my low carb days up to around 100g and my high carb days to 200g and just go from their. I'll add a little at a time and see what happens. I'll bring down the fats a little to compensate so my total calories may decrease. But it's an experiment and I'll see how it goes. I may be able to take the carbs even higher but it's a balancing act between gaining as much lbm as possible and spilling over into fat storage.

Just FYI I don't have a six pack to worry about lol :biggrin: :chomp:
 
Just a couple things to keep in mind Extra.

1. Total calories are as important as macro nutrient ratios when it comes to gaining. 500grams protein on a 3k calorie diet won't bulk.

2. Carbohydrate is a prime nutrient for bulking. Carbs fuel intense workouts, pull more water into the muscle etc.

3. Bulking as a natural lifter, unless you have sick genetics and most of us don't, you will have to gain fat to get bigger. Probably in a close to 1 to 1 ratio because it requires extra calories to create new muscle. AAS significantly changes how your body processes nutrients depending on compounds used and dosages which the natural lifter doesn't have the benefit of. Meaning an enhanced lifter may be able to gain muscle to fat in a 1 to .25 ratio etc compared to a natural guy. The reak trick is when you cut again and try to preserve that new muscle while shedding the fat gained.


These are things to keep in mind. I don't doubt you'll get where you want to be and experimenting will only help you learn more about what does and doesn't work for you.

Keep up the great work, EF log or not.
 
the way I was looking at it was if I had experienced a bump in strength since dieting, then the new amounts of carbs were fuelling my workouts. I was getting stronger so obviously wasnt lacking in "fuel". The protein and fats then took care of total calories. It looks good on paper but like I said, I wasnt gaining as I would have liked. But then again, "as I would have liked" may not be realistic. I would probably be served well with some patience lol. But Ill investigate with carb intake.

As for the training change. The bodybuilder side of me is starting to come out a little lol. Im thinking of going back to legs/push/pull. Pretty low volume, something like this

(warmups not listed)

Monday
Squats 2 sets
Calves 1 rest pause set
Hamstrings 2-3 sets
Abs 3-4 sets

Wednesday
Bench 2-3 sets
Seated DB Press 1-2 sets
Weighted Dips 2 sets

Friday*
Deadlift 1 set
Chins 2 sets
BB Row 3 sets
few sets of grip work here

Im looking at it and thinking maybe Ill move calves to Wednesday...

the goal will just be to get stronger on all lifts.

*One thing that seems to have been working is the speed squats on deadlift day that I've been doing with the 5x5. Im thinking I want to keep these and do them as part of a warmup for deads. Im just in danger of cluttering up the back workout with too much "fluff"...
 
During a bulking or mass/strength gaining diet I believe you actually need more carbs than protein. i.e. 1.5 grams of protein/lb bodyweight and roughly 2-3 grams of carbs/lb.
 
I'm in complete agreement skullcrushin22.

Well, for the most part.

I feel protein requirements are rather exagerated nowadays, natural or"enhanced".

Creating an anabolic environment in the body is as much due to carbohydrate and fat intake as it is protein intake imo.

1 gram per pound of bodyweight for a natural lifter and 1.5 for an enhanced lifter seem like completely adequate amounts in my experience. I would bump those values up on a cutting diet, but in the presence of plentiful carbs and fat I don't believe more than 1.5grams protein per pounds of bodyweight is necessary.

I remember reading what Dave Tate ate to get to 300 pounds and it looked like he typically averaged less than 300grams protein a day, but ate a shitload of total calories, lot's of them being from carbs.

I'm not saying that's ideal, but he was barely getting 1 gram per pound of bodyweight and still had no problem gaining size.

This goes with my experience as well. I have never eaten more than 1.5grams per pounds and have never had trouble gaining.
 
ghettostudmuffin said:
I remember reading what Dave Tate ate to get to 300 pounds and it looked like he typically averaged less than 300grams protein a day, but ate a shitload of total calories, lot's of them being from carbs.
Click to expand...

yeah and look how fat he got lol. You can look at the diets of people at the top and they vary massively so how can you say one persons is the way to go?

I saw josh mcmillan's diet once and he basically ate pretty shitty with just an ass load of supplements. He only had whole food protein sources twice a day.

Then you look at scot mendelson and he's eating 12,000kcal per day with between 2-3g of protein per pound of bodyweight. 5lbs of red meat per day and 40 egg whites per day etc

Like I said though, I'm going to implement some carbs a little at a time and see how it goes.

Went to the gym today for 25mins and just hit some chins, calves and abs. I was real weak which is obv the sickness and lack of food but it was good to get moving again...
 
There are actually some similarities between all of them. They all eat high calories and high protein. That's all the similarity there needs to be for getting big and strong. I eat 1-2 whole food proteins a day when I can afford it(can of tuna or eggs) and the rest of my protein comes from milk and whey powder. It would be safe to say my protein intake is probably +80% composed of milk and whey. I don't look great, but for that much total dairy I don't look that bad.

Alot of hyped about how eating beef, or fish protein or whatever is superior to milk or whey protein or that you'll somehow make better progress eating those over whey powder. Ya, if your diet is lacking real food sources of carbohydrates, fats and at least a small amount of whole food protein that's probably not a good thing, but honestly the body doesn't give a shit whether your 30grams protein comes from whey powder or a slice of beef. The whey powder actually is significantly easier on the digestive system.

A guy like Josh Mcmillan may not be able to process a ton of whole food and in order to get his protein high requires easily digestible whey. That's kinda how I am. There's a limit too how much whole food I can shove down over the course of a day.

While Dave wasn't looking good by any means because extra muscle bulk actually makes any additional fat actually look like more than it is.

Dave was packing pro bodybuilder amounts of muscle under that fat or damn near which was my point.

You will never, ever get that big by eating a carefully controlled diet that never maximizes total caloric intake.

It's the same with all these bodybuilder guys wondering why they can't get bigger/stronger.

When I started lifting again 8 months ago this guy in the gym(well built bodybuilder) was doing 3-4 clean reps with 315.

8 months later he's still doing 3-4 reps meanwhile I'm only a couple months away from surpassing him.

I mention it to one of the other powerlifter's and he says the guy has actually been stuck on that weight for over a year...

What's funny is this is extremely typical in gyms with guys that have reached the intermediate stage of lifting.

One issue is over-training and the other issue us under eating.

There is a time and place for cutting and bulking imo. While you did a fantastic job cutting it'll take you twice as long if not more to gain the strength and size of a guy that just eats and lifts hard for a couple years straight.

I don't even look close to my best by a longshot atm. I actually a pretty handsome guy when I'm lean, but you couldn't tell it now. At the same time I'll be capable of repping 315 for 5 reps inside of a year of training.

Well built guys with low bodyfat in the neighborhood of 165-205lbs are a dime a dozen. There's nothing wrong with that, but most guys can achieve that in 6 months or less of concentrated diet and working out. Building a truly impressive muscled body takes years of training and eating to accomplish.

Anyhow, good luck with your training an diet. As I said before and despite this post, I think you will achieve your physique goals regardless.
 
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! :mad:
 
Last edited:
ExtraMile said:
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! :mad:
Click to expand...

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:chomp:
 
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!
 
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!!!
 
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.
 
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.
 
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.
 
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.
 
ghettostudmuffin said:
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.
Click to expand...

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.
 
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.
 
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