Titan Training + Shift Diet Journal

[MonStar1023]

I have decided to combine Mr.X's Shift Diet with the Titan Training System... My results on this program in my opinion should be great but I am not 100% sure yet. I am hoping for the BEST possible results within the next month. At this point I am so fucking fat I am going to need the GREATEST results to look decent the next few months.

Titan Training + Shift Diet...

Cardio.
On training days...
20-30 minutes first thing in the morning on an empty stomach
On non-training days...
20-30 minutes 2x per day

Diet. Shift Diet.
Stage One.
Meals #1-2 high-glycemic (liquid- if available) carbs.. and the remaining meals more low-glycemic carbs.
Approximately 3750 calories.
Approximately 200g protein.
Approximately 550g carbs.
Approximately 65g fat.

Stage Two.
Approximately 2650 calories.
Approximately 150g fat.
Less than 10g carbs.
Approximately 220g fat.

Stage Three.
Approximately 2000 calories.
Approximately 150g protein.
Approximately 0g carbs.
Approximately 155g fat.

Week #1, 2, 3, 4.
Day 1- S1 S3 S1 S1
Day 2- S2 S3 S3 S2
Day 3- S2 S1 S3 S2
Day 4- S2 S2 S2 S2
Day 5- S2 S2 S2 S2
Day 6- S3 S2 S2 S3
Day 7- S3 S2 S2 S3
Stage 1 = S1
Stage 2 = S2
Stage 3 = S3
After 4 Weeks start again on Week #1 and begin the Shift Diet all over again.

Supplements.
Rotate Xenadrine, standard ECA Stack, and MD6 on different days. 10g of creatine preworkout, 15g creatine postworkout, and 10g creatine before bed on all training days. A good multi-vitamin 2x per day as well.

Training. Titan Training.
Day 1: Volume Training. (isolation exercises)
(supersets)
chest/back 12-15 reps per set - 1 minute rest between sets 3 SETS
shoulders/traps 12-15 reps per set - 1 minute rest between sets 3 SETS
biceps/triceps 12-15 reps per set - 1 minute rest between sets 3 SETS
calves/abs 12-15 reps per set - 1 minute rest between sets 3 SETS
inner/outer forearms 12-15 reps per set - 1 minute rest between sets 3 SETS

Day 2: Base Training. (compound exercises)
chest 8-6-5-4-3 - 1.5 minutes rest between sets
back 8-6-5-4-3 - 1.5 minutes rest between sets
shoulders/traps 8-6-5-4-3 - 1.5 minutes rest between sets

Day 3: REST.

Day 4: Muscle Rounds. (6 sets of 4, 10 second rests between each set of 4)
chest 6x4; 4 SETS - 1.5 minutes rest between sets
back 6x4; 4 SETS - 1.5 minutes rest between sets
biceps 6x4; 4 SETS - 1.5 minutes rest between sets

Day 5: Muscle Rounds. (6 sets of 4, 10 second rests between each set of 4)
shoulders 6x4; 4 SETS - 1.5 minutes rest between sets
triceps 6x4; 4 SETS - 1.5 minutes rest between sets
calves 6x4; 4 SETS - 1.5 minutes rest between sets

Day 6: REST.
Day 7: REST.

Wish me luck!! And be sure to post any replies or questions about my program/diet!!

 

[The German]

MonStar,
I think you are very confused.
You are jumping from one program and diet to the next.
Stay focused for min. 8 weeks to a program, maybe the Titan Training and follow the anabolic diet.
Max. 30 gr. carbs during the weekdays. Lots of protein and fat.
Don´t do so much cardio there are better ways to lose fat. If you are more muscular, yor body will naturally burn more bodyfat.
Follow more the principles from the Titan programm. Two days training, one day rest, two days training, two days rest.... .
Also train your legs-- don´t know your problems with legs, but maybe therer are some exercises you can do.

 

[The mann]

Monstar1023!!!haven't talk with you in awhile.what's the news?how's it going over there??you doing good on that diet??

 

[MonStar1023]

CYCLE DAY 1- AUGUST 12, 2001

First thing this morning I weighed 223 lbs. and felt VERY VERY FLABBY!! What the fuck is my fucking problem!? I am shooting for 190-195 lbs. LEAN!.. Wish me luck!!

Cardio.
25 minutes of low-intensity stationery bike first thing in the morning on an empty stomach.

Comments.
Felt really nauseated today after taking Xenadrine and creatine postworkout and preworkout. I am not really sure what my problem is but it really fucked me up big time I felt like I was going to puke all over the place.

Diet.
Total Calories: 3020
Total (g) Protein: 93g
Total (g) Carbs: 587g
Total (g) Fat: 51g
Really needed to take in around 100g more protein today I dont know what the fuck is wrong with me. Didnt really take in too many (g) of low-glycemic carbs either which will probably fuck me up sometime this week. Wish me luck!!

Sleep.
8 hours of sleep last night - good amount and need to keep it up. Was woken up a f ew times though by my whore of a mother snooping in my room.

Supplements.
Took a good mulit-vitamin 2x today, Xenadrine 2x, 45 minutes before cardio and training, and 10g of creatine immediately before after workout.

Training.
Volume Training.
low-incline dumbbell flyes 40x15; 40x15; 40x15
(supersetted with)
seated v-bar rows 135x15; 135x15; 135x15
seated dumbbell side-laterals 20x12; 20x12; 20x12
(supersetted with)
close-grip cable upright rows 50x12; 50x12; 50x12
standing cable curls 50x15; 50x15; 50x15
(supersetted with)
kneeling overhead cable ext. 50x15; 50x15; 50x15
one-dumbbell calf raises 60x15; 60x15; 60x15
(supersetted with)
seated leg tucks (bodyweight) 15x15x15
wrist roller 25x6; 25x4; 25x4
(supersetted with)
barbell static holds 225x failure; 225x failure; 225x failure

Training Comments.
Workout today went pretty well I guess. Intense for the most part I guess. Took in around 100g of carbs before workout along with 10g of creatine which really made me feel sick. Pump wasnt too great considering I took in 10g of creatine along with high-glycemic carbs beforehand. Chest and back were worked pretty well I guess.. rotator cuffs were giving me some trouble. Shoulders and traps were really hit hard during superset I think. Really took traps to the limit all the way. Arms got a good pump as well. Sets of 15 really fucked me up.. lactic acid buildup really killed. Calves and abs got a good burn and forearms were definitely exausted afterwards. Static holds burned my forearms all the way.

Training Length.
Worked lasted around 30 minutes.. brief but intense none the less.

Water.
Took in a pretty good amount of water all day long today I guess. Need more though felt a little thirsty and kept PEEING all day long!!

 

[MonStar1023]

CYCLE DAY 2- AUGUST 13, 2001

Cardio.
25 minutes of the stationery bike first thing in the morning on an empty stomach.

Comments.
Felt okay today.. slept a good amount I guess. Stuck to diet really well and didnt have any cravings at all to cheat! Ate around 4 tbsp. of peanut butter today - even though it has some carbs, to keep my unsaturated fat intake high.

Diet.
Total Calories: 2455
Total (g) Protein: 103g
Total (g) Carbs: 16g
Total (g) Fat: 213g

Sleep.
7.5 hours sleep last night... woke up once last night.. trying to sleep straight through but for some reason I am having a little trouble doing that lately.

Supplements.
Took a good mulit-vitamin 2x today, ECA Stack 2x, 45 minutes before cardio and training, and 10g of creatine immediately before after workout.

Training.
Base Training.
flat med.-grip barbell presses 205x8; 225x6; 235x5; 245x3; 250x2
deadlifts 305x6; 315x6; 325x5; 335x4; 350x3
push presses 115x8; 130x6; 140x5; 150x4; 160x3

Training Comments.
Training was pretty intense today I guess... Chest was hit hard with flat barbell presses. On last set my chest gave out and I didnt have a spot so that fucked me up big time. Deadlifts really were tough as hell. Grip was giving out a lot on deadlifts somehow. Maybe because of my static holds yesterday. Hit traps and low back along with hamstrings really hard. Push presses really hit delts hard.

Training Length.
Workout today lasted around 35 minutes.. brief but intense.

Water.
Took in a pretty good amount all day. Took in more than yesterday. Which was good.

 

[MonStar1023]

The German..

Yeah I hear you bro... I definitely understand what your saying and I agree with you 100%.. I am just looking for the best diet to achieve the best possible results with Titan Training. I dont doubt at all that Titan Training works.

Thanks for the reply though I appreciate it.

 

[MonStar1023]

CYCLE DAY 3- AUGUST 14, 2001

Cardio.
25 minutes of low-intensity stationery bike first thing in the morning on an empty stomach + 20 minutes of low-intensity stationery bike.

Comments.
Felt okay I guess... didnt really feel all that good or bad. Was definitely sore today though. My inner forearms were fucking killing me. Back and traps were fucked up big time. Chest was a little sore too.

Diet.
Total Calories: 2580
Total (g) Protein: 104g
Total (g) Carbs: 20g
Total (g) Fat: 224g

Sleep.
7 hours of sleep last night... the problem was that took a nap around 30 minutes before I actually went to bed. I took a nap for around an hour or and hour an a half.

Supplements.
Took a good mulit-vitamin 2x today, MD6 2x, 45 minutes before both cardio sessions.

Training.
REST.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a pretty good amount all day long today... still need to take in a lot more in my opinion..

 

[Bozzo]

What type of rep speed do you use with titan training? 302, 20x? And is it different for base, volume, and the muscle rounds? Thanks

 

[MonStar1023]

Bozzo...

I dont really pay too much attention to Rep Speed bro... sorry. I mean I slow it down on the negative and the positive is usually a little faster than the negative but I mean I dont like think about or record or time my rep speeds.

 

[The mann]

monstar1023............how did workout go today,bro??