My Background, Plan and Goals

Training
41

[quote]beginner1991 wrote:
Thanks alot for the input Wimpy. This is what I am now thinking of:

BCAAs (use as directed on bottle)
Surge
Metabolic Drive
Creatine
Fishoil (when do I take this?)

With your advie Wimpy my stack now looks alot more affordable and I think Im gonna try it out - so thanks for all your help guys. Oh and btw - about the BETA-7 and Carbolin 19 … what exactly would that do for me? And should I move up to using that once I progress a little more?[/quote]

Here’s the T-Nation article on Beta 7:

http://www.T-Nation.com/readArticle.do?id=1647089

Here’s the T-Nation article on Carbolin 19:

http://www.T-Nation.com/findArticle.do?article=06-011-diet

You can take your fishoil just about whenever you want. Just don’t take it on an empty stomach and don’t take it with Surge.

42

Thanks man - so are Beta 7 and Carbolin 19 things I should work up to or just not really worry about ever using?

43

[quote]beginner1991 wrote:
Thanks man - so are Beta 7 and Carbolin 19 things I should work up to or just not really worry about ever using?[/quote]

I’d never say never. But right now you’re 6’0" 150 lbs and only 16. You’ve got some natural growth left so I don’t think you’ll need much assistance with gains for a while. If I were you I’d consider supplements like Beta 7 and Carbolin 19 a few years down the line when you get to the point of trying to maximize your natural potential and got a little more disposable income.

44

alright thanks alot im gonna go with this stack:

BCAAs (as directed on bottle)
Metabolic Drive (2-3 scoops per day)
Surge (1/2 scoop during, 1 scoop after WO)
Creatine (5 g per day)
Fish Oils (as directed on bottle)

45

Today’s Diet (Rest Day):

Meal One: 3 eggs, oatmeal, milk, apple, cheese
Meal Two: Protein Shake
Meal Three: Tuna, Cheese, Green Bell Pepper, cheese, milk
Meal Four: 3 chicken breasts, cheese, apple, milk, olive oil
Meal Five: Protein Shake
Meal Six: Steak, Green Beans, Olive Oil, Corn, Milk, Cheese, Banana
Meal Seven: Cottage Cheese, Peanut Butter

Calories: 3132
Protein: 298 g
Carbs: 172 g
Fat: 132 g

46

I’ve been thinking and I decided it would be a good idea to set some goals in terms of a weight I want to get to. I obviously want to get there by adding LBM and not fat mass but from what I understand some fat will come along with all the muscle gained.

So from what you all have read about me, and where I am now - what would be a nice realistic goal to get to interms of bulking - so pretty much, how much weight should I gain to fill out and be big before I even think about cutting back down (which wont happen for a while haha)?

47

315 Bench
405 Squat
495 Deadlift

That’s my 2 cents. Having the muscle mass to move that weight would ensure that you have a good amount of lean mass, and give you more of a goal to shoot for than an arbitrary bodyweight.

48

thanks alot man - ive got a longgg way to go but that gives me something to work towards

49

Todayâ¿¿s Diet:

Meal One: 5 eggs, Cheese, Avocado
Meal Two (Post WO): Quarter Gallon Chocolate Milk, Scoop of Whey
Meal Three: 9 ounces chicken, banana, milk
Meal Four: Protein Shake
Meal Five: 5 ounces chicken, banana
Meal Six: 7 ounces ham, banana, milk w/ Whey, cheese
Meal Seven: Cottage Cheese w/ PB

Calories: 3729
Protein: 354 g
Carbs: 244 g
Fat: 149 g

Workout Day #5 (Chest/Back):

Superset #1:
Bench Press: 5x110,5x120,5x130,5x135,5x140
Flat DB Flies: 5x35,5x35,5x35,5x40,5x40

Superset #2:
Incline Bench: 5x95,5x100,5x100,5x105,5x105
Incline DB Flies: 5x35,5x35,5x35,5x35,5x35

Superset #3:
Lat Pulldown: 5x60,5x65,5x65,5x70,5x70
1 Arm DB Rows: 5x55,5x55,5x55,5x55,5x55

Superset #4:
Bent-over BB Rows: 5x80,5x100,5x100,5x100,5x110
Seated Cable Rows: 5x60,5x60,5x60,5x60,5x60

I felt STRONG today … on my final set of bench I went up 15 lbs from my previous week’s final set, and I went up 10 lbs on incline. I managed to increase by at least 5 lbs on all the first exersices of each superset which from what I understand is the goal for this OVT program.

50

how many BCAA tablets should I be taking per day … I know it reccomends 12-16 per day but should I be taking less? On the supplements page Brant linked to it said that “as few as 4 tablets turns the anabolic switch on” so Im just wondering what you guys think so I know how many to order - thanks

51

what should my carb vs protein vs fat calorie intake look like?

52

Right now, food is better than BCAA’s for you. BCAA’s aren’t necessary, but they are useful in certian situations. Keep doing your homework and read up on them, but right now, focus on diet and getting stronger (congrats on your last WO by the way.)

As for ratios, your diet looks fine. Wait a few weeks, and evaluate your progress, if you’re doing well, keep it up. If you feel like you’ve stalled, or are gaining too much fat, then stop, readjust, and try that for a few weeks. Trial and error.

So, eat, lift, learn. I’ve been enjoying your log, BTW. Keep it up.

53

thanks for the response - and in general I have notice a lot of small changes ever sense I started eating clean and eating more - I have more energy during my workouts, and as you can see from my logs, can get more out of every workout, Im gonna’ keep on eating and keepy on lifting, and of course keep on learning from this great site

54

Today’s Diet:

Meal One: 3 eggs, oatmeal, milk, cheese
Meal Two (Post WO): Quarter gallon chocolate milk w/ 1 scoop Whey
Meal Three: 5 ounces of chicken, cheese, milk
Meal Four: Protein Shake
Meal Five: 7 ounces smoked ham, milk,Tuna, banana, cheese
Meal Six: Smoke salmon, very lean ground beef, onion, milk
Meal Seven: Cottage Cheese w/ PB

Calories: 3413
Protein: 373 g / 1494 calories / 47%
Carbs: 161 g / 605 calories / 19%
Fat: 121 g / 1090 calories / 34%

Workout #6 (Legs):

Superset #1:
Front squats: 5x105,5x105,5x110,5x110,5x115
DB Lunges: 5x50,5x50,5x50,5x50,5x50

Superset #2:
Leg Extensions: 5x150,5x170,5x190,5x200,5x200
Lying Leg Curls: 5x115,5x120,5x135,5x135,5x140

Superset #3:
Sumo Deadlift: 5x135,5x145,5x155,5x155,5x155
RDL: 5x135,5x145,5x150,5x150,5x150

Today I increased my last set of Sumo Deadlifts by 10 lbs and my RDL by 5lbs, I added 10 lbs to my front squat and 10 lbs to my leg extensions - this was by far my most intense workout and I feel like I got every last bit of work out of me that was humanly possible … I went home, and layed on the couch becuase I couldnt make it up the stairs to my bed …

55

Today’s Meals (Rest Day):

Meal One: 4 eggs, banana, milk
Meal Two: Protein Shake
Meal Three: 7 ounces chicken, cheese, cucumber
Meal Four: 4 ounces seared tuna, cheese
Meal Five: Can of tuna, mango, cheese, milk
Meal Six: Protein Shake
Meal Seven: 7 ounces chicken, green bell pepper, milk, avocado
Meal Eight: Cottage Cheese, PB

Calories: 3068
Protein: 336 grams
Carbs: 123 grams
Fat: 150 grams

56

  1. Routine
    -There’s a lot you can do. From my point of view your routine is pretty good but a lot of stuff to do if your just “beginning.” You should start with some basics. Like on chest day ex. (Bench, Incline, Decline, and Crossovers = 5 sets of 8-12 reps.) Not too many lifts starting out. I got workouts if you need one.

  2. Diet (to lose BF but gain muscle)
    -I don’t know your body fat, but from the look of it, it’s already super low. I’m guessing like 8-10% ? Anyways if your looking to gain size, you wanna eat a lot of healthy carbs. 6 average-small meals a day.

And before you go to bed eat a small bowl of cottage cheese. It’s a slow digesting carb, meaning, while your sleeping your body will burn that cottage cheese instead of your muscle (since you have hardly any body fat, hence, making you less likely to lose weight.)

  1. Tan (if you can)
    -Work or do something outside in the sun. Don’t wear a shirt and just put lower than spf 30 lotion/oil on. It’s enough to keep you not burnt, but less enough to let your skin get darker.

  2. Form for new exersices
    -Form? What do you mean? Message me back with what you mean about this…

  3. Possible supplements etc.
    -In your situation, after you get a good workout/diet planned out, you should give it about 3 months before any REAL supplements. Otherwise I’d just go with the good ol’ protien shake. I personally like the taste/results of GNC’s protien shakes. Message me back for any questions.

57

hey man thanks for all the input i really appreciate it. Since my first post Iv’e started on a 3000 - 4000 calorie clean bulking diet and I starting on CT’s OVT program as reccomended by a few people. As for supplements all I plan on really using is Surge for post workout recovery and Metabolic Drive for protein throughout the day. Oh and when I said “form for new exersices” I just meant making sure I preformed all the new compound lifts properly as I never had done them before, but I got a trainer at my gym to help me out so I should be good.

Again, thanks alot for your response and any future help or comments on my log are always appreciated.

58

Today’s Meals:

Meal One: 3 eggs, oatmeal, milk, cheese
Meal Two (Post WO): Quarter Gallon Chocolate milk w/ one scoop whey
Meal Three: 6 ounces chicken, water, 2 cans tuna
Meal Four: 5 ounces tuna, milk, banana, avocado
Meal Five: Protein Shake
Meal Six: 4 eggs, cheese, banana, can of tuna
Meal Seven: Cottage cheese w/ PB

Calories: 3529
Protein: 450 grams
Carbs: 119 grams
Fat: 118 grams

Workout #7 (Biceps/Triceps):

Superset #1:
Weighted Pullups: 5xBW,5xBW,5xBW+5,5xBW+5,5xBW+10
DB Curls: 5x35,5x35,5x35,5x35,5x35

Superset #2
Preacher Curl: 5x45,5x45,5x50,5x50,5x50
Hammer Curl: 5x30,5x30,5x30,5x30,5x30

Superset #3:
Weighted Dips: 5xBW+25,5xBW+35,5xBW+35,5xBW+35,5xBW+40
Decline Triceps Ext: 5x50,5x50,5x50,5x50,5x50

Superset #4:
Lying Triceps Ext: 5x50,5x60,5x60,5x60,5x60
Cable Pressdown: 5x47.5,5x47.5,5x47.5,5x47.5,5x47.5

Skrussian - thanks for the tip about the weighted pullups, I added them in in place of BB curls and they felt great - I did what you said and squeezed at the top of the rep and it made each rep feel more effective so thanks for that advice I appreciate it.

59

Wow, dude… Your ambition for the diet is godly. I’m 16 like yourself and eat a lot healthier than I used to, but you… You have true dedication. I can’t find myself to eat as precise as you, let alone count the fat, calories, etc… If you keep that ambition, you will go a long way. Yeah, 3-4k calorie intake is good, but for maximum posotive weight gain, I’d try really hard for 6k.

‘Bout the for for the exercises, I gotcha’ now. Since your in baseball, ( I am too ). A “hint” is that you should do at least 2 hamstring exercises for every 1 quad exercise. 2:1 ratio. It will lessen the chance for a knee injury substantially. So like heres an example…

Straight leg deadlift : Leg Extensions
Leg curl machine

That’s what I do and it helps. So I’ll talk to you later. Keep on liftin’ man!

60

Found an older article. Though it might help you. Enjoy.

http://www.T-Nation.com/readArticle.do?id=575136