My Own 'Clinic'

Bigger Stronger Leaner Competitive Bodybuilding
1

Ok, reading all the physique clinic threads has really got me fired up, and I am going to do my own, just a week behind.

I live in the UK, so there is no hope of me making the cut, so as I am going to let myself be a week behind, I took up the week to make up a diet plan from reading countless of CT’s articles and a training program.

I’m 5’7, 150lbs, my goal is to gain as much muscle as possible without fat.

Here is the diet I will be following until the 10th of january, it is very similar to what CT prescribed bizarre and crewpierce, but I have modified it to my needs.

First of all I reduced the protein, as i am smaller, and increased the fat intake, as i have found from past experience that fat keeps me energetic.

Meal 1 (breakfast)
Food Qty Protein Fat Carbs
Blueberries 1 cup 1 0 10
Metabolic Drive 3 scoops 41 8 23
Orange 2 medium 0 0 30
Flameout 4 caps 0 4 0

Meal 2 (post-workout)
Food Qty Protein Fat Carbs
SURGE 2 serving 66 8 98
Orange 1 med 0 0 15

Meal 3 (60-90 minutes post-workout)
Food Qty Protein Fat Carbs
Chicken 3 oz. 25 6 0
Metabolic Drive 2 scoops 27 5 15
Celery 1/2 cup 0 0 2
Yams 1/2 cup 1.5 0 21

Meal 4 (lunch)
Food Qty Protein Fat Carbs
Turkey 4 oz. 24 7 0
Broccoli 1 cup 3 0 5
Yams 1/2 cup 1.5 0 21
Tomato 1 med 1 0 6

Meal 5 & 6
Food Qty Protein Fat Carbs
Shrimps 100g 15 1 0
Cucumber 1 cup 1 0 3
Macademia Nuts 50g 4 38 7

Meal 7 (before bed)
Food Qty Protein Fat Carbs
Metabolic Drive 1 scoops 14 2.5 8
Udo’s oil 3 desert spoon 0 29 0
Celery 1/2 Cup 0 0 2

Protein Fat Carbs
245 147.5 276
980 1328 1104
Total Calories=3412

Note: do not have meal 2 (post-workout on non-training days)

comes out to roughly 1.6g protein, 1g fat and 1.5g carbs per lb of bodyweight.

I will be training on monday (Back/Traps) and wednesday (Chest/Biceps) before college, and friday (Legs) and saturday (Shoulders/Triceps) which are two days off. The rest of the week I will be resting.

I will be doing HIT training which CT prescribed to Bizarre, using the triple rest pause and drop method (6 mini sets) on most exercises, and using 3 failure and partials on the very taxing exercises (such as squats, deadlifts)

if anyone could critique my diet so I can make it even better, please help me do so.

I recently spent £170 on supplements to get me going, I purchased:
1 bottle Flameout
1 bottle BCAA’s
2 tubs Metabolic Drive Complete
1 tub Surge

Date started: 6th december 2007.

2

I am a bit behind posting this as I wasn’t sure if I should do it or not. Before I saw the training split CT prescribed bizarre, I ‘guessed’ what he would be doing after I saw the chest/biceps workout, and have completed 3 training sessions so far. Here is what I have done (will be changed up next week).

Back/Hamstrings.
Lat pulldown
2 warm up sets
2 work sets - rest pause (10 sec rest) & drop weight after 3rd mini set.
1st set:
(135, 135, 135, 110, 110) ← weight in lbs
(9, 8, 8, 12, 10) ← reps

2nd set:
(135, 135, 135, 110, 110)
(8, 7, 7, 12, 12)

Dumbbell row
2 warm up sets
2 work sets - rest pause (no rest, just switch arms) & drop weight after 3rd mini set.
1st set:
(77, 77, 77, 66, 66)
10, 8, 6, 10, 9

2nd set:
(77, 77, 77, 66, 66)
8, 7, 7, 12, 10

Hammer strength, supinated grip, incline pulldown
2 warm up sets
2 work sets - rest pause (10 sec rest), and after 3rd mini set, do a 4th mini drop set.
1st set:
(220, 220, 220, 176-132) ← weight in lbs
(8, 6, 5, 10-12) ← reps, * indicates the drop set.

2nd set:
(176, 176, 176, 176-132)
(10, 8, 6, 10-7)

Lying leg curl
1 warm up set
1 work set (after 3rd mini set, do a lift with 2 legs and eccentric with 1
(88, 88, 88, 88)
10, 7, 5, 5 each leg

3

Shoulders/Triceps

Hammer strength shoulder press (was going to opt for DB shoulder press, but going to failure on that ‘twinges’ my lower back)
3 warm up sets
2 work sets (triple rest pause and drop)
1st work set:
(176, 176, 132, 132, 88, 88): weight (lbs)
(6, 5, 9, 6, 10, 8): reps

2nd work set:
(132, 132, 88, 88, 66, 66): weight (lbs)
(8, 7, 10, 6, 12, 12): reps

Upright row, dumbbell
2 warm up set
2 work sets (triple rest pause with single drop)
1st work set:
(33, 33, 33, 22)
(11, 8, 9, 12)

2nd work set:
(33, 33, 33, 22)
(12, 9, 6, 15)

Cable lateral raise
1 warm up set
2 work sets (triple rest pause with single drop - the rest was just switching arms)
1st work set:
(22, 22, 22, 11)
(14, 12, 11, 20)

2nd work set:
(22, 22, 22, 11)
(15, 12, 9, 21)

Tricep pushdown, cable
4 work sets (triple rest pause with big single drop set at the end)
1st set:
(110, 110, 110, 110-88-66-44-22)
(10, 8, 5, 3-7-7-12-20)

2nd set:
(110, 110, 110, 110-88-66-44-22)
(11, 6, 4, 2-5-9-15-12)

3rd set:
(110, 110, 110, 110-88-66-44-22)
(9, 7, 5, 4-7-8-12-14)

4th set:
(110, 110, 110, 110-88-66-44-22)
(9, 6, 6, 4-8-8-11-18)

4

Quadriceps

Hack squat - 2 sets - triple rest pause/drop
1st set:
(188, 188, 144, 144, 122, 122)
(8, 6, 9, 8, 10, 8)

2nd set:
(188, 188, 144, 144, 122, 122)
(7, 7, 9, 8, 10, 9)

Lunges - 2 sets - double rest pause/drop - never done lunges before
1st set:
(44, 44, 22, 22, bodyweight, bodyweight)
(10, 10, 16, 16, 20, 20)

2nd set:
same as above

Vomit - 1 set - single rest/drop on the floor.

I think I vomitted because I was rushing to get my workout in before college, and went to the gym 5 minutes after my breakfast.

Due to this I changed some workout days to days i have off (friday & saturday)

5

Diet so far today: all my supplements have arrived!

meal 1 - 11:15am
1 cup blueberries, 2 medium oranges, 3 scoops chocolate Metabolic Drive.

meal 2 - 1pm
3oz chicken, 1/2 cup yams (known as sweet potato in england), 2 scoops vanilla Metabolic Drive

meal 3 - 3pm
4oz chicken (no turkey in the house!), 1/2 cup yams, 1 cup broccoli

Meal 4 - 5:15pm
100g shrimp, 1 cup cucumber, 50g macadamia nuts.

having meal 5 in half an hour

6

Ouch on the E170 for supplements man but congrats on getting determined enough to do this on your own!

I wish you the best of luck man!

7

Keep in mind everyone that I am not sure what would work for me. So if you can make any suggestions to my workout routine (ill post what I have planned) or my diet please feel free. This is not a ‘one off’ day thing. I am going to stick to this for at least 3 months.

My motivation is coming from looking from an asshole if I don’t go through with this, watching the guys on the clinic do it, family support, looking better for the girlfriend and most of all…

Looking at a picture of me last year and now. There is little change, it pissed me off big time. I WILL make triple the progress if not more than I did the most recent year. I WILL make a transformation and I WILL stick to this for 3 months.

8


1st picture of me: This is me at 133lbs after being at 105lbs the year before.

9


2nd picture of me, this is me now at 150lbs

10

[quote]CrewPierce wrote:
Ouch on the E170 for supplements man but congrats on getting determined enough to do this on your own!

I wish you the best of luck man![/quote]

Thank you for your support, I will hopefully be as good as you at keeping the updates coming. I enjoy reading your thread!

But like CT said, words are cheap. However, in a week or two you will see that they are not just words.

11

Nice attitude goodfellow, I try to emphasize to people a lot(I think Shugart talks about this too) that nobody really casually makes huge changes, it’s got to be someone that’s F’in PISSED. I have my own personal little thing that I can pull out(in my mind) whenever I’m dragging, you have that picture that made you mad. I’ll put my money on someone with your attitude succeeding anyday.

The thing I’m seeing with you and Bizzare with your rest pause sets is no real drop off from the first to second “sets”. Like here from your lat pulldown workout

(135, 135, 135, 110, 110) ← weight in lbs
(9, 8, 8, 12, 10) ← reps

9 reps to absolute gun to your head failure shouldn’t allow you to come even close to 8 more reps in 10 seconds, and ever crazier getting 8 MORE with ten seconds rest. For people that train with that triple rest pause(ala DC) a set like that might look like 9+4+2 or something similar. There is usually a roughly 50% drop in reps when you are in that range. Don’t hold anything back, all they are asking for is two work sets and that’s the only chance you get to attack that muscle, make them count and bury that weight each and every time.

12

Good luck.

13

[quote]Scott M wrote:
Nice attitude goodfellow, I try to emphasize to people a lot(I think Shugart talks about this too) that nobody really casually makes huge changes, it’s got to be someone that’s F’in PISSED. I have my own personal little thing that I can pull out(in my mind) whenever I’m dragging, you have that picture that made you mad. I’ll put my money on someone with your attitude succeeding anyday.

The thing I’m seeing with you and Bizzare with your rest pause sets is no real drop off from the first to second “sets”. Like here from your lat pulldown workout

(135, 135, 135, 110, 110) ← weight in lbs
(9, 8, 8, 12, 10) ← reps

9 reps to absolute gun to your head failure shouldn’t allow you to come even close to 8 more reps in 10 seconds, and ever crazier getting 8 MORE with ten seconds rest. For people that train with that triple rest pause(ala DC) a set like that might look like 9+4+2 or something similar. There is usually a roughly 50% drop in reps when you are in that range. Don’t hold anything back, all they are asking for is two work sets and that’s the only chance you get to attack that muscle, make them count and bury that weight each and every time. [/quote]

Good point scott, I will hit that first set a lot harder this time around. I was still getting a ‘feel’ for it in those first few training sessions, but now im going balls to the walls in those sets.

So far my training split will look like this:

monday: back/traps
tuesday: rest
wednesday: chest/biceps
thursday: rest
friday: quadriceps/hamstrings
saturday: shoulders/triceps
sunday: rest

the back/traps, chest/biceps & quadriceps/hamstrings sessions will be what CT prescribed to bizarre. Bizarre hasn’t posted the shoulders/triceps yet, but I have already done them this week so I can wait until next saturday.

I also think CT may change the chest/biceps routine, i’ll stick what the information i have right now though.

14

You probably aren’t familiar with it but that style of training is almost exactly like Beyond Failure Training by Trevor Smith(RIP). Just for putting it out there as an option the split was

Chest Calves
Shoulders Triceps
Off
Back Biceps
Quads Hamstrings
Off
Off

Trevor was 400 lbs of massive iron moving bull before he passed, so he knew a thing or two about training. Great guy, too bad he left so soon.

15

[quote]Scott M wrote:
Nice attitude goodfellow, I try to emphasize to people a lot(I think Shugart talks about this too) that nobody really casually makes huge changes, it’s got to be someone that’s F’in PISSED. I have my own personal little thing that I can pull out(in my mind) whenever I’m dragging, you have that picture that made you mad. I’ll put my money on someone with your attitude succeeding anyday.

The thing I’m seeing with you and Bizzare with your rest pause sets is no real drop off from the first to second “sets”. Like here from your lat pulldown workout

(135, 135, 135, 110, 110) ← weight in lbs
(9, 8, 8, 12, 10) ← reps

9 reps to absolute gun to your head failure shouldn’t allow you to come even close to 8 more reps in 10 seconds, and ever crazier getting 8 MORE with ten seconds rest. For people that train with that triple rest pause(ala DC) a set like that might look like 9+4+2 or something similar. There is usually a roughly 50% drop in reps when you are in that range. Don’t hold anything back, all they are asking for is two work sets and that’s the only chance you get to attack that muscle, make them count and bury that weight each and every time. [/quote]

I was thinking the same thing as I read Bizarre’s log. Maybe Thib has him doing a predetermined number of reps per round of a rest pause set rather than something like DC RP.

16

[quote]Scott M wrote:
You probably aren’t familiar with it but that style of training is almost exactly like Beyond Failure Training by Trevor Smith(RIP). Just for putting it out there as an option the split was

Chest Calves
Shoulders Triceps
Off
Back Biceps
Quads Hamstrings
Off
Off

Trevor was 400 lbs of massive iron moving bull before he passed, so he knew a thing or two about training. Great guy, too bad he left so soon. [/quote]

I am reading an article about BFT (muscletalk.co.uk/Beyond_Failure_
Training_-_Trevor_Smith/m_93079/tm.htm) and trevor smith includes a spotter in all of the methods he describes. I don’t have a spotter so I can’t really apply that information.

17

Diet for today:
meal 1 - 11:15am
1 cup blueberries, 2 medium oranges, 3 scoops chocolate Metabolic Drive.

meal 2 - 1pm
3oz chicken, 1/2 cup yams (known as sweet potato in england), 2 scoops vanilla Metabolic Drive

meal 3 - 3pm
4oz chicken (no turkey in the house!), 1/2 cup yams, 1 cup broccoli

Meal 4 - 5:15pm
100g shrimp, 1 cup cucumber, 50g macadamia nuts.

Meal 5 - 8pm
100g shrimp, 1 cup cucumber, 50g macadamia nuts.

Meal 6 - 10pm
1 scoop vanilla Metabolic Drive, 3 desert spoons udo’s oil, 1/2 cup celery

18

The only real difference between what you are doing now and BFT is rest pause instead of forced reps and a different split, just wanted to give you some other information on that style since you dont’ have CT in your corner to answer your questions.

19

[quote]Scott M wrote:
The only real difference between what you are doing now and BFT is rest pause instead of forced reps and a different split, just wanted to give you some other information on that style since you dont’ have CT in your corner to answer your questions. [/quote]

I appreciate it man, I know what I have to do now. All I have questions about now is when to deload from the HIT and how I go about doing that.

20

Well then why didn’t you ask? With that sort of training assuming you are going to failure every single mini set you should be able to last about 6-8 weeks before you are tired and slightly burnt out and need a break. 10-14 days of “regular” training not to failure and you should be itching to get back in there and rip it up. Just stay with the same split but do 1-2 straight sets(no beyond failure techniques) and get in an out of the gym. Pay attention to your body and how you feel, make sure you are gobbling down the food and get ready to grow grow grow.