ACTrain: How Do You Train?

Training Bodybuilding
81

Seriously. This is pretty much what CT suggests too the T, sans the cheat day. It looks so pretty.
Would you mind providing a sample of a low protein day? It still seems a little cryptic to me, even though it should be simple enough; I’d just like to see how you get your calories.
Any reason you don’t employ the suggested cheat day?

[quote]pumped340 wrote:

[quote]ACTrain wrote:
My mass phase nutrition template is set up like this:

Training Day (5 days per week)
0830 - Pulse (1 scoop MAG-10)
0845 - Breakfast (Protein & Carbs with minimal Fat)

1300 - Pulse (1 scoop MAG-10)
1315 - Lunch (Protein & Carbs with minimal Fat)

1630 - Alpha-GPC (begin Para-workout)
1730 - 3 FINiBAR
1740 - Begin consuming 3 scoop ANACONDA & 2 scoop MAG-10 in 2L of water
1900 - End Workout

2000 - Pulse (1 scoop MAG-10) (end Para-workout)
2015 - Dinner (Protein & Fat with minimal Carbs)

2315 - Pre-Bed Meal (Protein & Fat with minimal Carbs)

Non training day (1 day per week)
Replace Para-workout with MAG-10 pulse and Protein/Fat meal with minimal Carbs)

Low Protein day (1 day per week)
Same as non training day but remove protein from all meals except for Dinner. Pre-Bed Meal is a MAG-10 pulse.

Training wise I utilize the perfect rep, ramping, autoregulation, and deadstops. I train 5 days per week. 3 days on a bodypart I am specializing in and 2 days on the rest of my body.
Reps are low, between 1 and 5 except if I’m doing a set for max reps at 85% of my max force set or utilizing pre-hab exercises such as face pulls or rotator cuff exercises.[/quote]

Wow man you’re basically doing everything Thibs suggests. I wouldn’t be able to afford the para workout protocol but how effective do you feel the 1. para workout protocol 2. pulsing and 3. perfect rep/ramping/autoregulation have been?

This is a lot of new stuff to us but I think I recall it being mentioned that you went to work with CT so how long have you been applying these principles?

I would like to try the training principles relatively soon and have been “pulsing” with 5g of BCAA (4:1:1) before 3-4 meals per day and taking 15g during workouts (4 days/week)[/quote]

82

[quote]JonBlood wrote:
Could you go into more detail as to what your workouts look like with the perfect rep? I’ve been using it too and I’d like to know what others are doing.[/quote]

Here are some examples from yesterday’s workout:

A) Front Squats
Feel Sets:
45 x 8
95 x 5
135 x 3
185 x 1
205 x 1
235 x 1
275 x 1

Work Sets (Each set is preceded by a vertical jump):
300 x 1
260 x 3
335 x 1
270 x 3
255 x 6 (this set was for max reps)

B) Neutral Grip DB Bench Press:
Feel Sets
25 x 15
45 x 5
55 x 5

Work Sets
70 x 5
80 x 5
90 x 5
100 x 5
85 x 10 (this set was for max reps)

I then did DB Curls, Rope Tricep Pushdowns, and Machine Upright rows following the same set/rep structure as the Neutral Grip DB Bench Press.

83

AC,

Do you make up for the cals on the low protein day with extra carbs and/or fats, or is it just a little bit lower than other days?

84

[quote]greggio wrote:
AC,

Do you make up for the cals on the low protein day with extra carbs and/or fats, or is it just a little bit lower than other days?[/quote]

I have extra carbs and fats on the low protein day. My overall calories on a low protein day are lower than other days. On a training day I consume 3700-4000 calories, on a low protein day I consume about 3000.

85

[quote]pumped340 wrote:
Wow man you’re basically doing everything Thibs suggests. I wouldn’t be able to afford the para workout protocol but how effective do you feel the 1. para workout protocol 2. pulsing and 3. perfect rep/ramping/autoregulation have been?

This is a lot of new stuff to us but I think I recall it being mentioned that you went to work with CT so how long have you been applying these principles?

I would like to try the training principles relatively soon and have been “pulsing” with 5g of BCAA (4:1:1) before 3-4 meals per day and taking 15g during workouts (4 days/week)[/quote]

I trained with CT during the first week of October. So I’ve been applying these principals to my training for just over 3 months.

I was 180lbs when I was in Colorado and I now weigh 191. I’ve been referring to my gains as 90% lean. Everything is growing but I haven’t had to move my belt buckle.

I’ve always used a form of ramping however I referred to it as warming up and didn’t understand the tie in with the nervous system until CT explained it to me.

Autoregulation I had used in some form previously. Some days I felt real good and did more and some days I didn’t feel so great so I did less. CT really fleshed out the meaning behind all of this and how you don’t need to follow a predetermined number of sets for an exercise at every workout.

The perfect rep was new to me and took a few days to perform it properly. I don’t claim to be perfect at the perfect rep but I am trying.

86

[quote]BlakedaMan wrote:
Seriously. This is pretty much what CT suggests too the T, sans the cheat day. It looks so pretty.
Would you mind providing a sample of a low protein day? It still seems a little cryptic to me, even though it should be simple enough; I’d just like to see how you get your calories.
Any reason you don’t employ the suggested cheat day?
[/quote]

Today is a low protein day, I can post it up tomorrow. I remove the protein source from each of my meals, except for dinner, and replace it with additional carbs and/or fat.

See a few posts above, I consume less calories on a low protien day.

I don’t have a scheduled cheat day. I don’t have any cravings. Keep in mind I am on a mass gain phase, some days it is tough to consume all the food.

I’ve been on this plan thru the holidays and 4 family birthday parties. I had birthday cake and ice cream at each of them.

87

[quote]ACTrain wrote:

I trained with CT during the first week of October. So I’ve been applying these principals to my training for just over 3 months.

I was 180lbs when I was in Colorado and I now weigh 191. I’ve been referring to my gains as 90% lean. Everything is growing but I haven’t had to move my belt buckle.

I’ve always used a form of ramping however I referred to it as warming up and didn’t understand the tie in with the nervous system until CT explained it to me.

Autoregulation I had used in some form previously. Some days I felt real good and did more and some days I didn’t feel so great so I did less. CT really fleshed out the meaning behind all of this and how you don’t need to follow a predetermined number of sets for an exercise at every workout.

The perfect rep was new to me and took a few days to perform it properly. I don’t claim to be perfect at the perfect rep but I am trying.[/quote]

How much did you weigh in your profile pictures?

Also, I’m guessing you’re following the principle of stopping a set when you can’t “dominate” the weight anymore. Did you used to train to failure?

88

[quote]pumped340 wrote:

How much did you weigh in your profile pictures?

Also, I’m guessing you’re following the principle of stopping a set when you can’t “dominate” the weight anymore. Did you used to train to failure?[/quote]

I was 177 in the profile pics.

My training used to consist of more grinding reps and usually took atleast the last set of an exercise to failure. I can’t say I always dominate the weight. The 335 front squat was a bit of a grinder but I was feeling good and felt like I could hit a PR.

89

Low Protein Day (I didn’t make it to 3000 cals was out for awhile during the day, ended up being around 2500)

1000 - Pulse (1 scoop MAG-10)
1015 - Breakfast
1 Banana
1 Apple
1.25 Cups Oatmeal
Frozen Fruit

1400 - Pulse (1 scoop MAG-10)
1415 - Lunch
2 Oranges
1 Banana
1/2 85% Cocoa Chocolate Bar
1 tbsp Almond Oil
12 Almonds

1800 - Pulse (1 scoop MAG-10)
1815 - Dinner
6oz Tilapia
8oz Zucchini
6oz Broccoli
1tbsp Coconut Oil
Fish Oil

20:00 - Was Hungry since I didn’t eat enough earlier in the day.
12 almonds
1tbsp Almond Butter

2315 - Pulse (1 scoop MAG-10)
23:30 - Pre-Bed
2 Oranges
Fish Oil

90

Cool to see this thread still alive

91

Definitely. AC is a damn intelligent guy, and seeing how he makes use of all the newer Biotest supps will probably help a lot of people.

S

92

[quote]ACTrain wrote:

[quote]pumped340 wrote:

How much did you weigh in your profile pictures?

Also, I’m guessing you’re following the principle of stopping a set when you can’t “dominate” the weight anymore. Did you used to train to failure?[/quote]

I was 177 in the profile pics.
[/quote]

Wow you look sick for 177lb. especially considering you were 5’10 which definitely isn’t short. I’m interested to see what you look like now at over 190.

On the low protein day you have pretty high carbs with fats for 2 of the meals, I guess the one day just doesn’t matter for you?

93

[quote]pumped340 wrote:
On the low protein day you have pretty high carbs with fats for 2 of the meals, I guess the one day just doesn’t matter for you? [/quote]

Yeah I don’t think the mixing of carbs and fats matters in this case. The point of the day is to go very low in protein but I still need to eat. I can find myself very hungry on a low protein day so I will snack on fruits and nuts. My maintenance is around 3000 calories so I was 500 cals below maintenance.

I started following P+C and P+F in 2004 after discovering and reading Beradi’s articles. While I think it is an excellent strategy, there are times when an individual can break away from it.

94

ACTrain,

Thank you, thank you for posting these insights!!! It is hell trying to get CT to answer questions!

Have you been doing the new IBB program? Including the Anaconda Protocol?

If so, how do you eat outside the protocol window assuming you train in the morning and the protocol is the first thing you consume in a day?

I agree with Pumped, you gotta post mid-gaining pics.

thanks again!!!

95

[quote]theSapling wrote:
ACTrain,

Thank you, thank you for posting these insights!!! It is hell trying to get CT to answer questions!

Have you been doing the new IBB program? Including the Anaconda Protocol?

If so, how do you eat outside the protocol window assuming you train in the morning and the protocol is the first thing you consume in a day?

I agree with Pumped, you gotta post mid-gaining pics.

thanks again!!![/quote]

Yes, I am doing the IBB program including the full Anaconda Protocol with every workout.

I posted my meal templates a few posts above. I occasionally have peformed a training session the first thing in the morning. I don’t like first thing in the moring workouts. The toughest part is getting in the Alpha GPC. In the am it is usually 60 minutes pre workout for me. So I would alter the meal template like this:

Training Day (5 days per week)
0830 - Alpha-GPC (begin Para-workout)
Shower, get dressed, etc.
0900 - 3 FINiBAR
0910 - Begin consuming 3 scoop ANACONDA & 2 scoop MAG-10 in 2L of water
1030 - End Workout

1130 - Pulse (1 scoop MAG-10) (end Para-workout)
1145 - Breakfast (Protein & Carbs with minimal Fat)

1500 - Pulse (1 scoop MAG-10)
1515 - Lunch (Protein & Carbs with minimal Fat)

1900 - Pulse (1 scoop MAG-10)
1915 - Dinner (Protein & Fat with minimal Carbs)

2315 - Pre-Bed Meal (Protein & Fat with minimal Carbs)

96

Thanks AC! I should have clarified my question better.
I was just wondering if the new program would change your eating at all.
Thanks for the input!
Looks like you are getting great results; 191 clean?! That’s awesome!

Thanks for the inspiration!

97

Have you commented in this thread about when you injured your (left) knee and worked out around it?

98

[quote]DarrylLicke wrote:
Have you commented in this thread about when you injured your (left) knee and worked out around it?[/quote]

I’m curious about the too. Getting ACL reconstructed in about a month and little worried about the affects its going to have even on my upper body training.

99

[quote]sam_sneed wrote:

[quote]DarrylLicke wrote:
Have you commented in this thread about when you injured your (left) knee and worked out around it?[/quote]

I’m curious about the too. Getting ACL reconstructed in about a month and little worried about the affects its going to have even on my upper body training.[/quote]

I tore the lateral meniscus in my left knee on October 1, 2008. I needed to get surgery as the torn meniscus was locking my knee joint and I was walking with a limp. I was out of the gym for 5 weeks. A torn meniscus is minor compared to ACL reconstruction. Until you have stability back in your leg I recommend sticking to machines and following your doctors and therapists instructions.

I did briefly discuss my training on page 1. In November and December I used the following template:
4 days a week, used mostly machines as I was just back from surgery
Day 1: Back/Biceps/Traps/Legs (Right Leg Only)
Day 2: Chest/Shoulders/Tris/Abs
Day 3: Back/Biceps/Traps/Legs (Right Leg Only)
Day 4: Chest/Shoulders/Tris/Abs

100

[quote]ACTrain wrote:

I tore the lateral meniscus in my left knee on October 1, 2008. I needed to get surgery as the torn meniscus was locking my knee joint and I was walking with a limp. I was out of the gym for 5 weeks. A torn meniscus is minor compared to ACL reconstruction. Until you have stability back in your leg I recommend sticking to machines and following your doctors and therapists instructions.

I did briefly discuss my training on page 1. In November and December I used the following template:
4 days a week, used mostly machines as I was just back from surgery
Day 1: Back/Biceps/Traps/Legs (Right Leg Only)
Day 2: Chest/Shoulders/Tris/Abs
Day 3: Back/Biceps/Traps/Legs (Right Leg Only)
Day 4: Chest/Shoulders/Tris/Abs

[/quote]

Damn. What exactly about your surgery kept you out of the gym for 5 weeks? My surgeon said to stay off my feet and take off work for 2 weeks but I was planning on doing limited upper body workouts after that. I know I won’t be able to kick up dumbbells but what would prevented you from doing bench presses or and seated machine exercises?

Thanks for the info BTW.