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??

 

[MonStar1023]

The Mann...

Whatsup bro? Today is CYCLE DAY 3 bro its a rest day today... I am going to be doing Muscle Rounds tomorrow ask the same Q tomorrow and Ill tell ya now Ill be fucking hurtin!!

 

[The mann]

good,stay focused,let me know

 

[poohbear]

It's too bad that you're can't do more than 30 minutes of cardio. Increasing it to 45 and even 60 minutes will greatly improve your caloric expenditure. I know that some lifters don't like the idea of cardio, but you're doing your a heart a good thing.

That diet sounds whack, but someone has to do the experiment. Good luck on it

 

[MonStar1023]

poohbear...

Whatsup bro? Thanks for the reply I appreciate it and all but I disagree bro. Training with Titan Training is hard as fucking hell. You have no idea what the intensity of this program is like until you try it yourself. When I saw it on the screen it looked tough and all but until you try the Muscle Rounds etc. I wouldnt try and give too much advice. Anymore cardio and I would be overtraining I am pushing it now bro.

I dont mean to come across as harsh but give this routine a try and then lemme know what you think...

 

[MonStar1023]

CYCLE DAY 4- AUGUST 15, 2001

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

Comments.
Felt good today with 9.5 hours of sleep. Really trying to get as much sleep.

Diet.
Total Calories: 2600
Total (g) Protein: 94g
Total (g) Carbs: 17g
Total (g) Fat: 233g

Sleep.
9.5 hours of sleep last night!! Damn! Haha slept pretty good too except for waking up once due to my stupid ass Mom bitching and yelling. Need the sleep for these fucking Muscle Rounds.

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

Training.
Muscle Rounds.
wide-grip front chins (bodyweight) 4,4,4,4,4,4; 4,4,4,4,4,4; 4,4,4,3,3,3; 4,4,3,3,3,2
low-incline dumbbell presses 70x4,4,4,4,4,3; 70x4,4,4,4,4,3
dips (bodyweight) 4,4,4,4,4,4; 4,4,4,4,3,3
standing ez-bar curls 70x4,4,4,4,4,4; 70x4,4,4,4,4,4; 70x4,4,4,3,3,3; 70x4,4,4,3,2,2

Training Comments.
Workout today went fairly good. I was definitely EXAUSTED though damn!! Chins really fucked my lats up all the way. I mean completely torched my back 100%. Outer lats were fucking killing all throughout the Muscle Rounds. Chest was worked hard too. I started off with dumbbell presses but my front delts were fucking killing me so I had to stop and switch over to dips. Dips really hit my pecs hard. Ez-bar curls really fucked up my biceps and brachialis all the way!! Damn my arms went num after like the first Muscle Round.

Training Length.
Worked lasted around 50 minutes.. Took a little longer than usual I think because I had to refill my water, and because I had to do 2 chest exercises.

Water.
Definitely took in a good amount all day long. Really stayed hydrated today.

 

[poohbear]

MonStar

Whatsup bro? Thanks for the reply I appreciate it and all but I disagree bro. Training with Titan Training is hard as fucking hell. You have no idea what the intensity of this program is like until you try it yourself. When I saw it on the screen it looked tough and all but until you try the Muscle Rounds etc. I wouldnt try and give too much advice. Anymore cardio and I would be overtraining I am pushing it now bro.

I dont mean to come across as harsh but give this routine a try and then lemme know what you think...

Call me sis, next time. If you read my post closely enough, you'll notice that I never actually gave any advice or suggestion; however, I am qualified to do so. I only stated the importance of cardio, which seems to be overlooked by (some) weightlifters. I, too, felt the same way when I first started 14 years ago. I started feeling differently when I saw a cardiologist at age 26.

The routine sounds absolutely intense. The rep range is too short for me, personally, but someday I'll give it a try. I'm glad to see that you don't spend more than an hour in the gym.

Being female and all, I worry about your diet. How are you feeling? Has your disposition changed from when you were eating 500+ of Carbs? How about mental clarity? Can you read something and still comprehend the material?

I wish I hadn't boxed up my medical books just yet (moving in a few), I can find you some references on the reasons why your brain NEEDS at least 50 grams of carbs for NORMAL functions.

take it easy

 

[tronious]

very interesting...I didn't know that.

 

[MonStar1023]

poohbear...

Call me sis, next time. If you read my post closely enough, you'll notice that I never actually gave any advice or suggestion; however, I am qualified to do so. I only stated the importance of cardio, which seems to be overlooked by (some) weightlifters. I, too, felt the same way when I first started 14 years ago. I started feeling differently when I saw a cardiologist at age 26.

The routine sounds absolutely intense. The rep range is too short for me, personally, but someday I'll give it a try. I'm glad to see that you don't spend more than an hour in the gym.

Being female and all, I worry about your diet. How are you feeling? Has your disposition changed from when you were eating 500+ of Carbs? How about mental clarity? Can you read something and still comprehend the material?

I wish I hadn't boxed up my medical books just yet (moving in a few), I can find you some references on the reasons why your brain NEEDS at least 50 grams of carbs for NORMAL functions.
take it easy

Sorry about that damn I didnt know anything about that 50g to function.. I mean I feel okay for the most part my workouts are a little tough I mean I really have to fight the fatigue factor. I feel like I can read fine... I dont know I havnt read too many novels lately. Yeah maybe I am not doing enough cardio... but I dont think I could increase it too much and still be okay... I feel like I am pushing it as it is. We'll see though. Thanks for the reply.

 

[matteoja]

shift diet

Poohbear,
I currently am on a targeted keto diet, and plan to stay on one the rest of my life. If you talk to anyone who has done a CKD or TKD correctly, you will find that their experience is quite the opposite of what you suggested. Once you adjust to it, your energy levels are better, and your mental clarity is enhanced. I have never felt better than I do on this diet. If you ever want a good read, check out Natural Hormonal Enhancement by Rob Faigan. It dispels many of the myths about the modern western diet, that most have blindly accepted as "healthy". As a matter of fact, Tronious and Monstar, you guys would love this book too, as it would convince you that this diet is not only safe, but it is also FAR healthier than the carb laden diets of postindustrial western culture.

Joe

 

[MonStar1023]

matteoja..

Yeah bro I have heard a lot of good things about that book and hopefully will look into getting a copy sometime in the near future... I have read about some of the great things that books talks about and how its all facts not bullshit.

 

[MonStar1023]

CYCLE DAY 5- AUGUST 16, 2001

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

Comments.
Felt okay today... Really felt flabby to be honest.. I dont know why my abs actually didnt look all that bad considering how shitty my diet has been the past few months.

Diet.
Total Calories: 2600
Total (g) Protein: 113g
Total (g) Carbs: 24g TOO MANY!!
Total (g) Fat: 204g

Sleep.
7 hours of sleep last night... didnt sleep too well really need to get a good nights sleep.

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

Training.
Muscle Rounds.
push presses 105x4,4,4,4,4,4; 105x4,4,4,4,4,4; 105x4,4,4,4,4,3; 105x4,4,4,4,3,3
one-dumbbell calf raises 50x4,4,4,4,4,4; 50x4,4,4,4,4,4; 50x4,4,4,4,4,4; 50x4,4,4,4,4,4
lying ez-bar ext. 70x4,4,4,4,4,4; 70x4,4,4,4,4,4; 70x4,4,4,4,3,3; 70x4,4,4,4,3,3

Training Comments.
Workout today went really well for the most part I think. Push presses really hit delts hard and had to clean the weight up for every set of 4 so I think my traps actually got a good workout too. Definitely hit delts hard.. Calf raises hit calves pretty hard too. Good burn and an okay pump conisidering how low my carbs have been lately. Lying ext. really torched my triceps all the way. Good burn and great feeling of total exuastion in the entire triceps complex.

Training Length.
Worked lasted around 45 minutes today.

Water.
Took in a pretty good amount of water today.. need to keep it up and stay hydrated!

 

[poohbear]

matteoja

I wish I can go to a local bookstore and check one out, but I'll have trouble understanding it because it'll probably be in French.

Years back when I was doing research of personal experiences on low carb diets, some came back with me with a min of 75g of carb. How low is your keto diet?

Anyhow, it's good to read on opposite views of a certain subject. I will ask the resident nutritionist (MD) about it.

I probably didn't do it right when I did my low carb diet. Are using the ketostix to test urine. I think I still have some in the bathroom

 

[matteoja]

Poohbear,
I started out at round 50gm. per day, with periodic carb ups, and I felt great in terms of general well-being, focus, etc. Unfortunately, as a powerlifter, it wasn't quite enough to get me through my workouts. However, I then switched to a TKD in which i ingest 30-50 gms. of carbs pre and post workout for a grand total of about 100-125 gms. on workout days and 30-60 on non-wkt. days, and my workouts have been fantastic.
I generally distrust doctors when it comes to advice on nutrition, because all too often all they know is the crap that is printed in dated textbooks, which most Americans blindly accept as fact, despite the fact that most current research is refuting it. Nevertheless, I highly advocate this diet, but if I said it was THE only diet to follow, I be just as full of shi!! as the FDA. It takes a good bit of tweaking and fine tuning to get right, but when you do it feels great. That's why I never recommend the diet without recommending Faigan's book or Protein Power by Eades. If you half-ass the diet or go into it poorly or misinformed then you are destined to fail. Your'e attitude of an open minded skeptic the right one to have, unfortunately most are rather close minded regardless of what side of the debate they stand. Good Luck!!!

Joe

 

[MonStar1023]

CYCLE DAY 6- AUGUST 17, 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 in the evening.

Comments.
HOLY FUCK... had the WORST cravings to fucking cheat ever Jesus Christ. First of all I felt so fucking flabby and fat which you would think would give me a reason not to cheat but somehow I was just dying to go off and eat and eat and eat and eat. I dont know what my fucking problem is!! Well I didnt get to take my 2nd dose of MD6 until later and I seriously think that had something to do with it. DISCIPLINE!! Also my arms and lats are sore as shit. ESPECIALLY my lats.. DAMN! Felt so goddamn fat...

Diet.
Total Calories: 2000
Total (g) Protein: 130g
Total (g) Carbs: 12g
Total (g) Fat: 144g

Sleep.
11 hours of sleep last night!! Damn haha thats a lot of fucking sleep. Really slept well too... took 6mg. of melatonin before bed.

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 an okay amount all day. Kept pissing all day long so I guess thats good..?

 

[MonStar1023]

DAY 7- AUGUST 18, 2001

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

Comments.
FUCK!!! I fucking confused Stage 2 and 3 what the fuck is my FUCKING PROBLEM!?? Omg I thought I had my diet down pact. ... Jesus Christ I am so fucking pissed at myself. I was 685 fucking calories too high, 12g of protein and 43g of fat too fucking high.. GODDAMNIT!!.. I am hoping this slip up wont fuck up too much. To make up for my fucking stupidity today I am either going to drop my calories tomorrow by 500-600 or replace one of my Stage 2 days with a Stage 3... I cant believe how FUCKING IGNORANT I AM!!

Diet.
Total Calories: 2685 FUCK! 685 TOO HIGH!!
Total (g) Protein: 162g
Total (g) Carbs: 18g
Total (g) Fat: 198g

Sleep.
8 hours of sleep last night.. need to keep it up no matter what.

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

Training.
REST.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount all day... FUCKED up my diet though...

 

[acer290]

So how are your strength,size, and bodyfat levels so far? You never really post the numbers.

Thanks for the journal.