12/2/09
OFF
C/F/P/cals
279/88/233/2836
Might’ve been to big off a calorie jump too soon. I’ll try to keep them around 2500 for the next 7 days, with atleast 220g of protein daily
At first I was like ‘‘we got the same numbers but only 6 pull-up??’’ then I saw your big gut and I understood. lol
You have a lean back and you were leaner in your avatar pic
also you have a 475 deadlift but you only hammer curl the 20’s and the 35’s??? wtf
[quote]jasmincar wrote:
At first I was like ‘‘we got the same numbers but only 6 pull-up??’’ then I saw your big gut and I understood. lol
You have a lean back and you were leaner in your avatar pic
[/quote]
Fucked up what one year of drinking can do to you huh?
[quote]
also you have a 475 deadlift but you only hammer curl the 20’s and the 35’s??? wtf[/quote]
Chalk that one up to the whole “all your arms/shoulders need is compound lifts” bandwagon that I hopped on. I haven’t done a whole lot of isolation work, especialy bi’s plus my arms were already fatigued from the pulling movements prior to the curls. No excuses, I know my curl numbers are pathetic, just sayin’.
more updates to come tomorrow, gotta get up in 4 hours
12/3/09
OFF
C/F/P/cals
220/90/260/2730
12/04/09
Day 4
Bench:
2x10x135
7x185
5x195
5x210
3x220
3x220
2x240
1x240
(very happy with these numbers)
DB Press
23x40
22x40
A1 Cable Rows
A2 Cable Pushdowns
160x12 2x12x140 1x12x120
100x12 3x12x110
(form started going to shit on the rows so i decreased the weight)
B1 DB Shrugs
B2 Lat Raise (did the standing this time)
3x12x100 (had to use straps on the last set)
3x12x25
BB Complex
DL-Bent Rows-Cleans-Push Press-Squat
2x12x65
C/F/P/cals
190/92/275/2722
12/05/09
OFF
lost my notepad, so I’m not sure about the macros today. I pretty much ate the same stuff today as yesterday.
12/6/09
Day 5
DB Squat Jumps
4x6x15
Front Squats
2x10x135
7x240
5x250
3x265
2x275
2x275
A1 Back Raises
A2 Seated Plate Twists
3x12x25
3x34x25
Elliptical
1 mile @9:24
Had my Cheatmeal at CiCis’ today had 3 slizes stacked full of beef,ham and pepperoni, feels good man!
C/F/P/cals
264/130/280/3355
12/7/09
OFF
C/F/P/cals
138/120/232/2560
Lower your fat intake and I think you’ll start seeing better results. On off days try 125 g carbs 70 g fat and your bw in protein. “The whole two grams per pound of bodyweight” type talk is more for people with leaner physiques you will be fine with your bodyweight. Anyway Im glad your doing the program. Defranco knows what he’s doing!
[quote]LilDaDDyDreW wrote:
Lower your fat intake and I think you’ll start seeing better results. On off days try 125 g carbs 70 g fat and your bw in protein. “The whole two grams per pound of bodyweight” type talk is more for people with leaner physiques you will be fine with your bodyweight. Anyway Im glad your doing the program. Defranco knows what he’s doing![/quote]
If that’s you in your avi I’m sure as hell gonna take that advice, thanks.
I’m currently hovering around 238-242, so that would be ~240g of protein, or do you think i should take in my weight in lean mass in protein grams?
What do you suggest I take in on training days when it comes to macros?
12/8/09
OFF
C/F/P/cals
120/95/232/2263
weighed myself at the gym today looks like down to 234
Off Days (4 Days a week): Protein: 1 gram per lb of your REGULAR BODYWEIGHT (~234 grams)
Carbs: 120 grams 40g meal 1, 40g meal 2, 40g meal 3. cut off P+F for the rest of day
Fat: Don’t go overboard!! Try and lower it to around 75 grams
Training Days (3 Days a week)- Protein: 1.25 grams per LEAN LB. OF B.W.
Carbs: 475 grams (That’s right FEED THE BEAST!)
Fat: NONE! (you will get some fat from other food sources like oats but don’t add ANYTHING, no oils, nuts, ect.)
Go grocery shopping keep it simple and stick with those foods as your sources of fuel for the duration of the program.
Protein: chicken breasts, turkey breasts, lean ground beef, protein shake, casein before bed.
Carbs: Fruits, Veggies, Oats, Sweet Potatoes, Rice, BEANS<— Beans and rice is the shit!
Fat: Avocado’s (1=~20gfat), Almonds(28=14g fat), whole eggs(1=4.5g fat), fish oil
Make sure to really track what you eat and how much fat/carbs are really in what your eating. There are alot of great tools online that can help you do this. Keeping your fuel choices limited helps you manage what you taking in.*
Do 45 min of morning cardio Steady state on your off days. Empty stomach none of this half a scoop of protein stuff… If there’s going to be anything in your stomach make it a fat burner/beta alanine. (If 45 min is to much start at 30 and work your way up to 45 min adding 5 min of cardio a week.)
You control your own destiny there’s going to be times where your out and bad food choices are going to be staring at you in the eye. It’s up to you to make the right choice. Not only do you got to make the right choice but you got to make the right choice consistently. Train hard eat right, your obviously taking this seriously and making great progress, time to shift gears and put things in overdrive! I’m looking forward to comparing your before and after pics!
[quote]LilDaDDyDreW wrote:
Off Days (4 Days a week): Protein: 1 gram per lb of your REGULAR BODYWEIGHT (~234 grams)
Carbs: 120 grams 40g meal 1, 40g meal 2, 40g meal 3. cut off P+F for the rest of day
Fat: Don’t go overboard!! Try and lower it to around 75 grams
Training Days (3 Days a week)- Protein: 1.25 grams per LEAN LB. OF B.W.
Carbs: 475 grams (That’s right FEED THE BEAST!)
Fat: NONE! (you will get some fat from other food sources like oats but don’t add ANYTHING, no oils, nuts, ect.)[/quote]
Thanks for the detailed reply. What’s the idea behind not eating any PF meals on training days? I need some cream in my coffee and take fishoil since I’m on an EC stack, what do you suggest I do?
I’m also curious about how my body will react to the sudden increase in carbs, that’s a shitload right there! I take it that I should get the majority of those carbs in simple form pre and post lifting right, and the rest in complex form throughout the day?
I’m using fitday atm, it’s pretty accurate from what I’ve seen and let’s me input the supps that aren’t in the database.
I g2g will update after gork/gym
Great Job!!!
How do u like b like a b ass ?
Is is worth buying ?
Tom
[quote]calistatepatrol wrote:
Great Job!!!
How do u like b like a b ass ?
Is is worth buying ?
Tom [/quote]
It’s a solid program imo, especially if you have a busy job/life besides lifting. Definitely worth the money if WSFSB is too high volume for you.
NO added fat on workout days your already going to have added calories from the higher carbs. The carbs are going to fuel your workouts and help you recover. Since it’s only 3 days a week the lack of fat won’t have a negative effect on your hormone output so don’t worry about that either. Fish oil is great take a good amount on your off days, fish oil isn’t free fat though add them to your total fat intake for the day. (EC and fishoil don’t have to be taken together).
When you think about it 475 grams of carbs is not alot on training days anyway. Your body is going to react great you will have better workouts better recovery and more overall fat loss! Just no added fat on workout days even for breakfast stick to egg whites and lean turkey or egg whites and a protein shake.
If you plan it out getting in that many carbs isn’t that much or hard to do. After you pre/post workout nutrition you’ll only need around 325 grams of carbs.
Pre/post workout= 120-150 grams of simple carbs like dex/malto
Meal 1 = 80 grams of oats and a banana =80 grams of carbs
Meal 2= Apple + Sweet potatoe +Chicken Breast= 80 grams of carbs
Meal 3= Grapes + Beans and rice +lean turkey breast
and so forth…
- One thing I would try and eat all 475 grams of carbs before bed. Last meal just make it a Casein protein shake. (Try and avoid cottage cheese/milk if your not already).
12/9/09
Day 6
Pullups (alternated over/underhand)
Over: 7/6//4/2/2
Under: 5/5/5/4/3
A1 Lat Pulldowns
A2 Standing DB Mil Press (neutral)
28x100 24x100
32x25 20x25
Rear Delt Cable Flys
3x10x20
1x8x20
“Run the rack” Standing DB Curls
7x45
5x35
5x25
4x20
Core Circuit
Sprinter Situps x20
V-Ups x15
Toe Touches x15
Hip-Ups x15
x2
100 Pushups timed (forgot to do those last week)
8min 22sec (pathetic)
edit:
FUCK!
Looks like I did the wrong friggin workout, this was supposed to be week 3 day 3’ session.
Oh well
There’s no way I can bench tommorow, my arms, shoulders and chest are fried…
[quote]LilDaDDyDreW wrote:
NO added fat on workout days your already going to have added calories from the higher carbs. The carbs are going to fuel your workouts and help you recover. Since it’s only 3 days a week the lack of fat won’t have a negative effect on your hormone output so don’t worry about that either. Fish oil is great take a good amount on your off days, fish oil isn’t free fat though add them to your total fat intake for the day. (EC and fishoil don’t have to be taken together).
[/quote]OK, I’ll cut out the fishoil on training days then, every article on EC stacks that I read said to take fishoil with it to keep high bloodpressure in check.
will do
I havent eaten after 6:00pm for the last 4 weeks or so no clue if that’s good or bad thing… I feel like I underate today but don’t want to eat just today so I’ll probably eat some more tuna since all I only got milk and whey for protein atm.
I’ll add casein powder to my shopping list, won’t be till the 20th, till I get my next check though.
Thanks for all the info.
[quote]SickDevildog wrote:
[quote]calistatepatrol wrote:
Great Job!!!
How do u like b like a b ass ?
Is is worth buying ?
Tom [/quote]
It’s a solid program imo, especially if you have a busy job/life besides lifting. Definitely worth the money if WSFSB is too high volume for you.
[/quote]
Thanks for the advice I Am new to allof
this and I have been checking out joes site
thanks