Today’s Meals (Rest Day):
Meal One: 5 eggs, oatmeal, banana, milk
Meal Two: Metabolic Drive, 8 ounces chicken, cheese, avocado
Meal Three: Can of tuna, milk, cheese, veggies w/ olive oil
Meal Four: 6 ounces chicken, milk, avocado, cheese
Meal Five: Can of tuna, milk, apple, walnuts
Meal Six: 10 ounces lean steak, veggies w/ olive oil, milk, sweet potato
Meal Seven: Cottage Cheese w/ PB + Metabolic Drive
Calories: 3109
Protein: 334
Carbs: 180 grams
Fat: 117 grams
Diet is looking good, but I noticed a few things. The first is that you usually have Surge and chocolate milk listed in the same meal. Keep in mind that Surge was meant to be consumed alone in water, and that drinking it with other foods (especially if your chocolate milk contains any fat) will blunt the rate of digestion.
If you’re not already doing so I’d suggest taking your Surge during your workout and drinking the chocolate milk afterwards, or take your Surge PWO and wait 45-60 minutes before drinking the milk.
You could possibly use some more vegetables in your diet, particularly leafy greens(spinach, mustard greens, etc) and cruciferous greens (mainly broccoli). They are extremely nutrient dense without adding many calories or carbs.
thanks for the response - and liek you said I am taking the Surge during and immediately post workout with just water. Then the chocolate milk comes about one hour later with the rest of the post workout meal, I should haved logged that a bit differently. I will also try to get more leafy green vegetables in my diet as well - thanks again for the help.
Today’s Meals:
Meal One: 5 eggs, oatmeal, banana, milk
Meal Two (During and Immediately After WO): Surge w/ Water
Meal Three (1 hr post WO): Quarter gallon chocolate milk, oatmeal, Metabolic Drive
Meal Four: Can of tuna, avocado, broccoli w/ olive oil, milk
Meal Five: 12 ounces lean steak, milk, apple, cheese
Meal Six: 10 ounces chicken, mixed veggies w/ olive oil, milk, walnuts
Meal Seven: Cottage Cheese w/ PB
Calories: 3641
Protein: 409 grams
Carbs: 190 grams
Fat: 127 grams
Workout #13 (Chest/Back)
Superset #1:
Bench Press: 5x125,5x135,5x145,5x150,5x150
Flat DB Flies: 5x45,5x45,5x45,5x45,5x45
Superset #2:
Incline Bench Press: 5x100,5x105,5x115,5x115,5x120
Incline DB Flies: 5x35,5x35,5x35,5x35,5x35
Superset #3:
Lat Pull Down: 5x60,5x65,5x70,5x70,5x70
1 Arm DB Rows: 5x60,5x60,5x60,5x60,5x60
Superset #4:
Incline Bench DB Rows: 5x30,5x35,5x35,5x35,5x35
Seated Cable Rows: 5x60,5x60,5x60,5x60,5x60
I have one suggestion. First, do you have a lifting partner? If not, I’d suggest to get one, or have someone spot you like this… On your last set, ALMOST everytime go two reps past failure. Go until you can’t go anymore, then have your spotter make you get two more reps. That will spike immense growth. Don’t use it too much though, or you will saturate and elimiate its effect. Good Luck.
yup i don’t have a training partner but I’ve gotten to know one of the personal trianers pretty well and he always gives me a spot when I ask. So in more of my workouts, for example yesterday’s bench press - on my final set of 150, the final one or two reps were slightly assisted by a spotter. I always aim to add 5 lbs to my exersizes if I can do so without damaging my form. I’ll feel bad if I leave the gym knowing I didn’t get the best workout possible so I always push my self to my highest point. Thanks for the input - I appreciate your support.
Since I will be away from any computer tonight I’ll post today’s workout now, and today’s diet I will post tomorrow.
Workout #14 (Legs)
Superset #1:
Front Squat: 5x105,5x115,5x120,5x125,5x125
DB Lunges: 5x50,5x50,5x50,5x50,5x50
Superset #2:
Leg Extensions: 5x190.5x195,5x205,5x210,5x210
Lying Leg Curls: 5x130,5x135,5x135,5x140,5x140
Superset #3:
Sumo Deadlift: 5x135,5x155,5x175,5x180,5x180
RDL: 5x120,5x135,5x155,5x155,5x160
One of the trainers who I never really had ever spoken to came up to me today and said “I can see you have started filling out, keep it up.” That was some good motivation to keep working as I’m almost done with the OVT phase one. After this week I’ll start OVT phase two and of course keep up the diet I’m currently on.
Yesterday’s Diet:
Meal One: 5 eggs, oatmeal, apple, milk
Meal Two (Immediately PWO): Surge
Meal Three (1 hr PWO): 1/4 gallon chocolate milk, oatmeal, Metabolic Drive
Meal Four: 10 ounces lean steak, veggies w/ olive oil, milk
Meal Five: 12 ounces chiken, milk, cheese, sweet potato
Meal Six: Can of tuna, veggies w/ olive oil, milk
Meal Seven: Cottage Cheese w/ PB + Metabolic Drive
Calories: 3715
Protein: 424 grams
Carbs: 201 grams
Fat: 135 grams
Today’s Meals (Rest Day):
Meal One: 5 eggs, oatmeal, banana, milk
Meal Two: Protein Shake
Meal Three: Chocolate milk, oatmeal, Metabolic Drive
Meal Four: Can of tuna, avocado, broccoli w/ olive oil, milk
Meal Five: 14 ounces chicken, milk, banana, cheese
Meal Six: 12 ounces lean steak, veggies w/ olive oil, milk, walnuts and almonds
Meal Seven: Cottage Cheese w/ PB
Calories: 3478
Protein: 405 grams
Carbs: 190 grams
Fat: 122 grams
Yesterday’s Meals:
Meal One: 5 eggs, oatmeal, apple, milk
Meal Two (Immediately PWO): Surge
Meal Three (1 hr PWO): 1/4 gallon chocolate milk, oatmeal, Metabolic Drive
Meal Four: 12 ounces lean steak, veggies w/ olive oil, milk
Meal Five: 13 ounces chiken, milk, cheese, sweet potato
Meal Six: Can of tuna, veggies w/ olive oil, milk
Meal Seven: Cottage Cheese w/ PB + Metabolic Drive
Calories: 3715
Protein: 404 grams
Carbs: 221 grams
Fat: 135 grams
I have a question about creatine usage. First of all, I realize it is beneficial to gaining weight and bulking up, but from what I have read it does this by helping your muscles retain wate and that if you stop using creatine your muscles will in a sense “deflate.”
So basically my question is … would you reccomend creatine for a 16 year old beginner like myself, and if so would this be something I would need to continue virutaully continuosly inorder to not encounter that “deflating” effect that stopping usage brings?
Workout #15 (Arms)
Superset #1:
Pullups: 5xBW+5,5xBW+10,5xBW+10,5xBW+15,5xBW+15
DB Curls: 5x35,5x35,5x35,5x35,5x35
Superset #2:
Preacher Curls: 5x50,5x50,5x55,5x55,5x60
Hammer Curls: 5x30,5x30,5x30,5x30,5x30
Superset #3:
Dips: 5xBW+25,5xBW+35,5xBW+35,5xBW+35,5xBW+45
Decline Ext: 5x50,5x50,5x50,5x50,5x50
Superset #4:
Lying Ext: 5x60,5x60,5x60,5x60,5x60
Cable Pressdown: 5x22.5,5x57.5,5x57.5,5x57.5,5x57.5
Thanks in advance for answers about my creatine question.
I’m in a similar situation you are. I’m a fairly week and scrawny kid trying to put on as much strength and size as possible. I’ve been trying to follow one of Waterbury’s programs and have liked it so far, I read the OVT article and might switch over to it if I can. I’ve found that I can’t perform some exercises at my gym because it doesn’t have all the right equipment and unfortunately I’m locked into it for a year.
My biggest concern is diet really. How the hell can you eat all that and afford that. You’re only 16 so I assume you live with your parents and they purchase all of the food, but I’m barely getting 3000 calories a day and am burning through my pantry. Eating 15+ breasts of chicken is not cheap. How do you manage to afford all that food and prepare it and have the time to eat it?
Weekend prep. Well first of all - I cook at a resturant so I know what I’m doing when it comes to food but thats not really all that important. What I try and do is go to the supermarket on friday (just got my license) and get what I need for the week. I will then cook all the meat, and portion all the rest of the food so when it comes time for a meal all I have to do is open a container and dig in.
As far as the money issue - I pay some of it on my own with money from my job but its mostly paid for by my parents yes. They have actually been suprisingly accepting of my new bulk eating and don’t mind paying for all the food.
If you find its hard to get alot of calories (3000+) try things like walnuts, pumpkin seeds etc that pack 200+ calories in 1/4 of a cup. Snack on these throughout the day and by the end of the day you’ll have consumed a good deal of calorie without consuming too much volume of food.
The OVT is great and I’m making some good gains on it now and would reccomend it. The main thing I find that really helps me is everytime I go to the gym I try and push up each exersize by at least 5 lbs. And as it says in the article outlining the program, this is what you need to strive for - progress every week.
If you have anymore questions just PM me i’ll be glad to help.
Today’s Meals:
Meal One: 4 eggs, banana, cheese, milk
Meal Two (Post WO): Quarter gallon chocolate milk w/ Surge
Meal Three: 8 ounces chicken, milk, avocado
Meal Four: Veggies, 5 ounces seared tuna, milk, cheese
Meal Five: 2 Cans of tuna, milk, cheese
Meal Six: Protein Shake
Meal Seven: Scallops, shrimp, can of tuna, milk
Meal Eight: Cottage Cheese w/ PB + Metabolic Drive
Calories: 3881
Protein: 456
Carbs: 190
Fat: 137
Workout #16 (Delts):
Superset #1:
Military Press: 5x85,5x90,5x95,5x95,5x100
Incline DB Lateral Raise: 5x15,5x15,5x15,5x15,5x15
Superset #2:
Alternate DB Shoulder Press: 5x40,5x45,5x45,5x45,5x45
Cable Front Raise: 5x25.5,5x25.5,5x25.5,5x25.5,5x25.5
Superset #3:
Cable Face Pulls: 5x40,5x42.5,5x42.5,5x42.5,5x42.5,5x42.5
Incline Reaer Delt Raise: 5x15,5x15,5x15,5x15,5x15
With the completion of today’s workout I have now finished the OVT stage one. This has been the first four weeks of my bulking period. I started eating 3000-4000 calories per day and lifted consistently.
Starting Weight: 142
Weight after 4 weeks: 155
Bench: 125x5 —> 155x5
Front Squats: 105x5 —> 125x5
Military Press:75x5 —> 100x5
Pullups: BWx5 —> +15x5
Dips: +35x5 —> +45x5
Sumo lifts: 145x5 —> 180x5
These are my strength gains from the past 4 weeks. Obviously I have a long way to go, and I’m just gonna’ keep eating and lifting for a longggg time.
I’m going away for a week, but I found a gym in the place I’ll be so i plan on starting OVT stage 2, and upping my eating even more to 3500-4500 calories per day. I won’t have access to a computer for the next week but I will update my log the day I get back.
Just an update - I’ve been away for the week, and am getting back Sunday so I’ll add my logs then - but I found a gym here and have been continuing one the OVT stage two so I’ll have three more training session logs when I get back
logs will be added tomorrow
Workout #20 (Delts):
Superset #1:
Push Press: 5x95,5x105,5x110,5x110,5x110
1 Arm Lat Raise: 5x17.5,5x17.5,5x17.5,5x17.5,5x17.5
Superset #2:
Standing DB Shoulder Press: 5x30,5x30,5x35,5x35,5x35
Barbell Front Raise: 5x40,5x40,5x40,5x40,5x40
Superset #3:
Cable Pulls to Neck: 5x42.5,5x42.5,5x47.5,5x47.5,5x47.5
Inc Rear Delt Raise: 5x15,5x15,5x15,5x15,5x15
Workout #21 (Chest/Back):
Superset #1:
Low Inlcine DB Press: 5x55,5x60,5x60,5x60,5x60,5x60
Low Incline DB Flies: 5x40,5x40,5x40,5x40,5x40
Superset #2:
Weighted Chest Dips: 5xBW+25,5xBW+25,5xBW+25,5xBW+25,5xBW+25
Flat DB Flies: 5x45,5x45,5x45,5x45,5x45
Superset #3:
Pullovers: 5x45,5x50,5x50,5x50,5x50
1 Arm Rows: 5x70,5x70,5x70,5x70,5x70
Superset #4:
Wide Rows: 5x60,5x60,5x60,5x60,5x60
Seated Rows: 5x105,5x105,5x105,5x105,5x105