Boiler Water W2D1
HHTBDL, 4 minutes rest between sets
10x10 at 315
Back Squat
135x10
205x10
255x10
Lunge at BW+75
3x10
Sit-ups
1x60
BB calf raise at 255
x20
BW
x13
8 Likes
Boiler Water W2D2
NG Chin
x12
x12
x12
x11.5
BB Row
135x5
135x5
135x5
175x10
175x10
175x10
175x21
Superset with 4x20 face pull, red band
Clean Pull (technique)
145x10
145x10
145x10
DW abs
120 second plank
40 situps
60 second plank
20 situps
DB Spider curl at 27.5lb
27 RP 8 RP 7
Had an extremely hectic and stressful day, but all is good now. Happy new years everyone.
Monster pumpage and supreme MMC. I’m feeling strong as fuck right now. Those chins were very hard, the extra weight makes things quite difficult.
I’ve had lots of comments over the past couple weeks from people who haven’t seen me in a while about how big I’m getting. 90% of my extended family has tried to smoosh my traps with their hands or poked my pecs before even saying hi. Kind of weird, but that’s my family and I take it as a compliment, as compliments are hard to come by from them.
14 Likes
Boiler Water W2D3
Clean and DB Strict press, 4 min rest between sets
10x10 at 45’s
DB Lateral
22x15
26x10
26x12
DB Hammer curl
31x10
31x10
31x10
26x10
26x13
2 trips around garage with keg
2 sandbag over shoulder with 120lb bag
10 power cleans at 115
25 kb swings
2 trips around garage with keg
2 sandbag over shoulder with 120lb bag
9 power cleans at 115
25 kb swings
…continue until…
2 trips around garage with keg
2 sandbag over shouke r with 120lb bag
1 power clean at 115lb
25 kb swings
120 second plank
40 situps
60 second plank
20 situps
Tri pushdown, red band (ya know… for the pump)
x35
x14
Well… I don’t think my face has ever cramped before, but here we are. Using DBs for deepwater stuff is different, but I like it. Still need to keep a good brace and I’m almost able to muscle up questionable reps more easily. Still able to grind and get some serious work in.
Fuck planks.
Crab cakes, peas and rice and a tbone for dinner tonight.
11 Likes
Boiler Water W2D4
Bench
170x10
170x10
170x10
CG Axle Press
Axle+110x10
Axle+115x10
Axle+115x10
Mid Incline DB Press
40x10
45x10
49x15
BW dip
x 19, 15, 10
Pushup
x 21,15, 14
DW abs
Axle curl
Axle+50x15
Axle+40x14
Axle+30x12
Major acclimation to all of the lifts and volume- I’m headed in the right direction. pumpalicious, veintastic, etc etc.
Also, Merry late Christmas ya filthy animal
15 Likes
Ribeye burrito
2XL burritos, avocado, mixed greens and sunflower butter. Peas and rice, pickled jalapenos, sour cream and queso. Ribeye cut up nice and small.
12 Likes
Was checking out the deepwater stuff on your logs (mostly to see if you ran it 4 days straight) and came to the conclusion that you should call yourself WaterBoi when running Deep (Boiler) Water.
1 Like
Love it
I try to keep as close to the 5-in-a-row as possible but the majority of the time it’s not feasible for me. Sometimes it’s an 8 day “week”, sometimes I have some days off in between lifting days.
I think I came pretty close to getting it 100% during the first run through, but not perfectly.
2 Likes
Boiler Water W3D1
Front Squats, 3 minutes rest between sets
10x10 at 165lb
Conventional DL
3x10 at 225lb
DB Lunge(each leg)
3x10 at 70lb
DW abs and superman
Well, that sucked. I’m really not looking forward to week 5. I had every intention of doing some band curls and extensions, but they were absolutely not necessary, as my legs are absolutely shot.
10 Likes
Boiler Water W3D2
NG Chin
x5
x17
x12
x10
x10
BB Row
135x10
135x5
165x5
185x10
185x10
185x10
185x24
Superset with 4x20 face pull, red band
Clean Pull (technique)
155x10
155x10
155x10
DW abs
135 second plank
45 situps
45 second plank
15 situps
DB Spider curl at 31lb
30 RP 10 RP 8
I’ve been seeming to acclimate very well to the workload so far. The squat days have been the worst (of course), but the pull and bench days have been going well. Everything was fast and snappy today, even with the DOMs beginning last night. My entire back and delts were pretty spicy going into this, but the movement seemed to help quite a bit.
I can’t believe I pulled my thicc ass up on the pull up bar that many times. Might weigh in again tomorrow morning, but judging by the mirror, I’m still gaining.
9 Likes
Now that made me very happy
1 Like
217lb on the dot this morning.
Might have a hit a slight bit of stagnation on the bodyweight gain as I was 216 a couple weeks ago, but that’s somewhat to be expected with the program plus daily movement, I guess? At least my weight isn’t going down.
I’m likely going to start weening myself back into a healthier and more sustainable eating pattern/makeup in a few weeks. I’m not necessarily going to be aiming for cutting or a deficit, but it has taken quite a bit of fuckery to get my bodyweight this high, potentially more than I’m willing to allow myself at this point.
@QuadQueen I wanted to say that I really appreciated your post in the transformation thread. Your breakdown of carb timing makes sense and it’s something I’ll absolutely utilize when I start dropping carbs back.
I don’t want to muddy up that thread too much, but to sum up my basic situation- I have a hard time gaining weight. From my perspective, I stuff my face all day and have a tough time consistently putting weight on. I’m almost embarrassed to post my daily because it’s devolved into such trash in order to get the calories needed to put on a few pounds, but here it goes.
On the way to work(between 5-6am)
Multiple scoops of natural peanut butter, sometimes as much as half a jar
Early morning (8-10am)
3-4 eggs
3-4 bacon
Mid day
Pre-packaged wrap (900 cal as labeled on package)
Container of pizza logs (I believe these are labeled as 400 cal per 3 rolls, I eat 6)
Early afternoon
Peanut butter
Raw almonds
Home
Begin milk
Pre workout
Surge
Post workout
Sugar free metamucil
Finish 1.5L milk (usually full fat if available at the store, if not I get 2%)
Burrito consisting of 1lb of meat in some capacity, typically ground beef of the 85/15 or 90/10 variety
As much dairy and avocado as humanly possible
Sunflower butter and extra carbs on top (rice/potato’s etc)
Sometimes I’ll eat the remainder of my wife’s dinner if she doesn’t finish it (salad with a protein, usually quite “healthy”)
Before bed
If I feel like I’m not going to fucking explode, I crack open another milk or dig into random stuff we have laying around. Leftovers etc. We baked a pan of lasagna that I finished throughout last week after my final meals of the day.
Weekends are basically the same, maybe even more food if I don’t have to go into work or have a side job.
As you can see, I’ve put a balanced diet on the back burner and just started mainlining the most calorically dense foods I can find. What is blowing me away is that my weight is still only slowly creeping up. This is obviously not a sustainable way of eating if I want to continue being above ground.
How would you recommend navigating back from this to a lower-carb based approach without sending my body into a whirlwind? I’m certain my weight is going to drop like crazy initially, but I feel like my guts are going to feel absolutely wrecked if I just go cold turkey no carb and high protein like I was eating around this time last year.
Edit: also, for the first time in 3-4 years I plugged my food into my fitness pal out of curiosity.
What the fuck. Even with estimates erring on the conservative side… It’s saying I’m eating somewhere around 6,000 calories a day right now.
7 Likes
Boiler Water W3D3
Clean and Push Press, 3 min rest between sets
10x10 at 130lb
DB Lateral
22lbx18
22lbx16
22lbx16
Axle curl
axlex20
axle+20lb x 10
4x10 at axle+50lb
1x25 at axle+50lb
DW planks and supermans
Tri pushdown, red band
x33
x22
I was worried my legs wouldn’t be of much help today but everything worked out well. Benching and potentially some conditioning tomorrow.
9 Likes
I am going to give you a worthy response to this, I promise I’ll be back tomorrow to see if I can help.
I do have a couple of quick questions:
Is there a reason that you want to switch to a low-carb approach? Do you feel better when you do that?
Are you willing to sacrifice performance and potentially decrease volume/workload? This is if weight gain is still the objective.
Are there any foods that you can’t have or just don’t like?
Are there any times during the day that you feel “less full” or when it’s easier for you shovel it in?
Do you have any rules regarding carbs? Is there a certain ceiling that you’d like to stay under?
What are your weight/body comp and training goals right now? Continued gaining? Maintenance?
Tell me EVERYTHING! The more info you give me, the better I can help ya!
4 Likes
I personally feel better during low carb stints. I spent roughly 1.5 years eating fairly strict low/incidental carb-wise during my past few runs of deepwater and I had the “best” body-comp during that period. I was wearing myself down pretty well, but I was strong, light and capable.
I have no idea of the physiology behind it, but carbs make me feel full, bloated and gross. While eating low carb, I feel as though I can eat even more (volume) than I already do. I’ve been able to push through the discomfort these past few months, solely due to wanting to reach some goals that I haven’t been able to obtain yet. Seeing my diet devolve into what is essentially a middle-schoolers dream come true gives me cause for concern, though, as I’m nearing my mid 30’s, and health definitely needs to play a factor in my decisions. I just have a hard time gaining weight while eating low carb, whether that’s because of my commitment to eating enough, or not choosing the right foods, I’m not sure.
I am certainly willing to take a step back in performance if it means I’ll be better in the long run. I think I have proven to myself that I know how to work hard, sometimes to a fault. I have no doubts I’ll be able to get back to where I am currently.
I like any and all foods. I can’t think of anything off the top of my head that I would refuse to eat. One strange thing I have noticed is a slight issue with uncooked leafy greens. They tear my stomach up. Sometimes too much oil (olive, avocado etc) causes a similar issue. My body doesn’t know what to do with it.
Lately, I am full upon waking until I get in bed at night. I am rarely hungry, and I base my eating off of when I think I’ll be able to stomach more food without feeling nauseous. Again, this is solely for the fact that weight gain is the goal.
I have zero rules when it comes to food. If I think it’ll help me performance/comp/adherence wise, I’ll do it.
My goals as of now are to continue gaining muscle and to continue gaining strength. I have some strictly lifting goals I’d like to reach, but I know they’ll come with time (I jokingly tell my wife all the time “shoot for the moon, because even if you miss you’ll land among the stars”… she hates it, and it’s so cheesy. I love it. It somewhat applies here, oddly enough).
As far as musculature/body comp goals, they’re way more open ended. I am 217lbs now, and I was around 195 this time last year. I am fat now, and I wasn’t last year. I’m willing to put what I look like on the back burner if I think it’ll help me in the long run. I don’t necessarily like being fat, but I’m able to deal with it and joke around about it, like making my nephews call me Uncle Chunkle.
I would absolutely love to continue gaining muscle for as long as possible and getting stronger. I hate that I came into lifting so late in my life, but it’s something I see myself doing the rest of my life. I want to be unrecognizable to the boilerman of the past.
I don’t think I’ve ever had a bad relationship with food, but I’ve always been indifferent. I was a twig growing up because I just didn’t care enough about food to go out of my way to eat. I was 165lbs at 26-27 years old. At 6 feet tall, I looked gross, haha.
For reference-
This was this past August^^^^ ~208lbs? Pre carb bloat
This was December of last year^^^^^~maybe 192-196lbs? Very strict low/incidental carb
This was 2017^^^^ ~165lbs
I guess my main issue right now is- I would like to make a switch back to lower carb due to how I feel while eating more carbs. How would I make that transition, while still being able to gain weight, and sure up my body comp at some point?
4 Likes
Boiler Water W3D4
Bench
175x10
175x10
175x10
CG Axle Press
Axle+120x10
Axle+120x10
Axle+120x10
Mid Incline DB Press
49x10
49x10
49x17
BW+25 dip
x 12, 8, 8
Pushup
x 26, 19, 17
DW abs
Axle curl
Axle+50x21
Axle+40x19
Axle+30x22
9 Likes
Great info and it’s probably going to be a little bit tougher to keep weight on going low carb but if we can drop in some BIG calorie boluses in and around your training I feel like we can make it happen. To simplify this a bit for you, I’ve added my thoughts/modifications into your current plan using italics.
On the way to work(between 5-6am)
Multiple scoops of natural peanut butter, sometimes as much as half a jar Here would you be opposed to doing a protein shake with protein powder (not sure how much is in the type you might be using/get but use enough to get 30 grams of protein) + 1 cup whole milk + 4 TBSP Peanut Butter? This will start you out with a quick calories and maybe not the gut rock 1/2 a jar of peanut butter might leave you sitting with.
Early morning (8-10am)
3-4 eggs
3-4 bacon Could you add an avocado to this? Or replace the bacon with avocado? That would give us a healthier fat and more calories too. 4 eggs (cook in 1 Tbsp Olive Oil) + 1 whole avocado.
Mid day
Pre-packaged wrap (900 cal as labeled on package)
Container of pizza logs (I believe these are labeled as 400 cal per 3 rolls, I eat 6)
Switch this up with 12-16 ounces 90/10 or 85/15 ground beef cooked in 1 Tbsp olive oil + 1-2 cups veggies with 1 Tbsp olive oil + 1 avocado. I threw some veggies in there - because uh, health…
Early afternoon
Peanut butter
Raw almonds
Here hit 1/2 -3/4 cup almonds or other nuts or 4-6 Tbsp PB we can keep this one a little more moderate because…
Home
Begin milk Here do another hit of the protein powder (30 grams pro total + 1 cup whole milk + 3 Tbsp PB + 1 banana OR 1/2-3/4 cup sweet potato.
Pre workout
Surge Keep this!
Post workout
Sugar free metamucil
Finish 1.5L milk (usually full fat if available at the store, if not I get 2%) You can keep this if it feels good here, drink it with your dinner.
Burrito consisting of 1lb of meat in some capacity, typically ground beef of the 85/15 or 90/10 variety
As much dairy and avocado as humanly possible
Sunflower butter and extra carbs on top (rice/potato’s etc) Are you good with keeping the burrito? I like the carbs here post-workout, if no burrito - do the 16 oz meat (cook in 1 Tbsp olive oil) + 2 cups potatoes, sweet potatoes or rice (again add 1 Tbsp olive oil here) + 1 avocado.
Sometimes I’ll eat the remainder of my wife’s dinner if she doesn’t finish it (salad with a protein, usually quite “healthy”) I like the salad maybe keep that… add 1 Tbsp olive oil as dressing with some balsamic vinegar
Before bed
If I feel like I’m not going to fucking explode, I crack open another milk or dig into random stuff we have laying around. Leftovers etc. We baked a pan of lasagna that I finished throughout last week after my final meals of the day. Here just hit another one of them shakes for another 700 calories.
Maybe see how that sits - it’s a little less milk, but maybe a little more hidden calories (olive oil). If you find you’re losing weight. Throw in 1/2 to ALL of this recipe in around your workouts pre-post and before bed.
Ingredients:
2 sweet potatoes (yields about 4 cups)
4 whole eggs
1 cup coconut milk or whole milk
2 scoops of whey protein
4 tablespoons butter or olive oil, melted
3 tablespoons almond or other nut butter
2 teaspoons baking soda
2 teaspoons baking powder
1 tablespoon cinnamon
1/2 teaspoon salt
Directions:
Peel and cut the potatoes into small pieces. Boil them until you can easily stick a knife in them. Put the potatoes in the blender with the eggs, whey protein, melted butter, cinnamon, salt, baking soda, baking powder, almond or other nut/seed butter. Start adding the coconut milk to reduce the consistency and blending it. Slather with nut/seed butter.
What do you think? I hope this was at least a little helpful! I tried to maybe decrease the painful volume of milk, and there are no pizza rolls… so - better? Again, weight gain might be tougher, but it is possible!!
Keep me posted on everything and let me know how you plan to proceed. I’m here to help you adjust and trouble shoot. Don’t hesitate to reach out.
10 Likes
Not the intended recipient but Wow QQ what an awesome response.
6 Likes
All of which seem perfectly doable.
I haven’t used protein powder for the past year or two, but would certainly be willing to add some in. The only kind that hasn’t made me stink to high heaven has been metabolic drive so I’ll put in an order for a bag this week!
Hell yes I’m cool with it
I will absolutely adhere to these plans and keep you updated. I seriously appreciate you taking the time to lend your expertise in my log! Thank you so much!!!
Edit: upon arriving home I made a shake with 500mL milk, 4 tablespoons of peanut butter and half a banana in a Ninja blender I bought my wife for Christmas. This is too easy.
8 Likes
Brilliant post.
1 Like