[quote]Goodfellow wrote:
I don’t get many replies around here anymore! lol, I guess me having a perfect day every day is just boring.
[/quote]
Just because we don’t reply doesn’t mean we’re not keeping track…keep working, I for one am looking fwd to seeing your results and I’m sure there are many others, just look at the number of views your thread has got so far.
ps. nice to see someone whose weights are in KGs for a change 
Diet for 23rd december:
Meal 1, 9:40am - 3 scoops Metabolic Drive Complete vanilla, 2 oranges.
Meal 1b, 11:30am - 1 cup blueberries, 1 cup strawberries, 4 Flameout
Meal 2, 12:30pm - 7oz chicken, 2 scoops Metabolic Drive Complete, 100g sweet potato, 1/2 cup celery
Meal 3, 3:30pm - 7oz salmon, 1 medium tomato, 1 cup broccoli
Meal 4, 6:30pm - 150g prawns, 1 cup cucumber, 10 Flameout, 10 regular fish oil caps
Meal 5, 9:30pm - 5 eggs, scrambled, 1/2 cup celery
Meal 6, 11:30pm - 2 scoops Metabolic Drive Complete, 1 tbsp macadamia nut oil, 1/2 cup celery
I am getting sooo sick of prawns lol, changing diet up on the 26th woohoo (27th starts week 4)
24th & 25th of December will not follow the diet as closely. I don’t feel that someone trying to gain muscle should restrict themselves from a big Christmas meal to eat 150g of prawns instead…
Here’s the diet for the 24th:
10:15 - 3 scoop Metabolic Drive complete, 1 cup blueberries, 1 cup strawberries, 2 medium oranges.
12:40 - 1/2 serving Surge
14:00 - 3 scoop Metabolic Drive complete, 1 hotdog
17:30 - 4oz salmon
19:15 - 2 slices wholemeal bread w/ salmon paste, 3 small potatoes, 4oz gammon, 4oz duck, 1 parsnip, 1/2 cup veg, 2tbsp gravy
20:20 - 2 scoop Metabolic Drive complete
22:20 - 1/2 a cucumber
23:00 - 2 scoop Metabolic Drive complete, 1 tbsp macadamia nut oil, 1/4 cucumber
Metabolic Drive tastes good so i just have more of that in my cheat days 
25th of december & 26th of december:
I wasn’t writing down the diet through the day so I forgot when I ate, but here are the foods I consumed:
25th:
3, 3 scoop Metabolic Drive Completes spread out through the day, one was at breakfast with my usual selection of fruit & a huge christmas dinner (about 10z turkey, 4oz ham). Also had another portion of ham later on in the evening.
26th: 4 3 scoop Metabolic Drive Completes spread out through the day, 10z turkey & 2 cup of mixed veg (from the christmas dinner) later in the evening.
New training from now on:
After giving the HIT a solid effort, I really don’t think it is helping me any more than recent programs.
I am still going to use low volume routines and I am still going to use high intensity methods of training, but I will do it differently to what CT advises.
Here is what i’m doing from now on:
Back:
pull up variation: 2 sets (reps to failure, rest 10 sec, reps to failure, rest 10 sec, reps to failure)
Deadlift: 3-4 warm up sets, + 2 work sets of 6-8 reps.
pull up variation (different to above): 50 reps in as few sets as possible
DB upright row: 2 sets of 8-10 reps to failure
Why? I feel my back is quite decent in contrast to the rest of my body, and i feel this is to deadlifts & pull ups, since I have stopped doing them I feel my back growth has stagnated somewhat. Also doing upright rows twice a week for a month made my shoulders grow significantly
Legs:
Back squat: 2-3 warm up sets + 2 work sets, 1st set: 20 rep squat method, 2nd set: 8-10 reps to failure
Barbell lunge: 3 sets (10-12 reps to failure, rest 10 sec, reps to failure)
Romanian deadlift: 2 sets (reps to failure, rest 10 sec, reps to failure, rest 10 sec, reps to failure - aim for 10-12 reps to start)
Lying leg curl: 2 sets (reps to failure with 1-2 sec squeeze at the top, rest 10 sec, reps to failure - aim for 10 reps to start)
Similar to what CT prescribed, but I think the 20 rep squat method is too good to be ignored and I reduced the volume.
Chest & Biceps:
Dumbbell bench press: 3-4 warm up sets, 2 sets to failure of 8-10 reps
Incline dumbbell bench press: 2-3 warm up sets, 2 sets to failure of 8-10 reps
Pec deck: 1 ‘feel’ set, 2 sets to failure of 10-12 reps
Pec deck: 100 reps.
Barbell bicep curl: 2-3 warm up sets, 2 sets to failure of 6-8 reps
Dumbbell preacher curl: 2 sets (8-10 reps to failure, rest 10 sec, reps to failure + self-assisted reps to failure)
using dumbbells for chest because the nerves in my right pec are not anywhere as sensitive as my left pec and I will cause a muscle size imbalance if i use barbells. I may not train my left pec altogether for 2 weeks, it seems like it would grow if i sneezed, and contracts much harder than my right.
Shoulders & Triceps:
Dumbbell shoulder press: 2-3 warm up sets, 2 sets to failure of 8-10 reps
DB Upright row: 2 sets (8-10 reps to failure, rest 10 sec, reps to failure)
One-arm shoulder press: 2 sets (10-12 reps to failure, rest 10 sec, reps to failure, rest 10 sec, reps to failure)
DB shrug: 2 sets of 8-10 reps to failure
Reverse grip bench press: 2-3 warm up sets, 2 sets to failure of 6-8 reps
Decline DB triceps extension: 2 sets (10-12 reps to failure, rest 10 sec, reps to failure)
Here is the new diet to start week 4:
Breakfast:
3 scoops Metabolic Drive Complete
4 egg whites from large eggs
1 tablespoon peanut butter
2 large eggs
2 medium oranges
1 cup strawberries
4 Poliquin Performance fish oil caps
Mid-morning snack:
VHT REAL Protein bar
1 medium orange
Lunch:
7oz chicken
1 medium tomato
1/2 cup broccoli
1 cup spinach
Mid-afternoon snack:
2 scoops Metabolic Drive Complete
1 medium apple
Dinner:
7oz salmon
7oz potatoes
1/2 cup broccoli
1 cup spinach
Late-afternoon snack:
2 scoops Whey protein (22g protein per scoop)
1/2 oz almonds
Evening snack:
2 scoop Metabolic Drive Complete
1 tablespoon macadamia nut oil
1/2 a cucumber
Overall:
Workout days (includes 4 scoops of Surge & 1 medium orange):
354g protein, 122g fat, 302g carbohydrates - 3723 calories
Non-workout days (no Surge or orange):
321g protein, 119g fat, 226g carbohydrates - 3254 calories
I increased the calories a lot because it has been 4 weeks and I have gone from 149lbs to 146lbs (3lb of fat loss) and i just want to fucking gain some muscle.
Previously I was taking in 2800 calories on workout days.
Goodfellow,
Solid plan, progress, and mental mindset. You are definitely heading in the right direction. Your determination and work ethic speak for themselves.
Keep rollin!!!
Looking good man!
I must have missed the reason…but why so much cucumber??
Thanks,
Mike
Good question, I hate celery, and sometimes I want to just hit the sack and don’t have time to steam up some broccoli or spinach, so I just grab a cucumber, they are nice and easy to eat too.
9am - 3 scoops Metabolic Drive Complete w/ 1 tbsp peanut butter & 4 egg whites, 2 scrambled eggs, 2 medium oranges & 1 cup strawberries - approx 940 cals
11am - 2 scoops Metabolic Drive Complete, 1 apple
12:15pm - 1:30pm (workout) - 14 bcaa’s & 2 scoops surge
workout: abs/shoulders/traps
Abs - 200 sit-ups
a. db shoulder press
3 warm ups: 12.5kg x 15, 15kg x 12, 17.5kg x 10
2 work sets: 20kg x 8, 20kg x 12
b. superset of seated lat raise and upright row
lat raise: 3 work sets: 8kg x 18, 10kg x 12, 10kg x 12
upright row: 3 work sets: 15kg x 12, 17.5kg x 8, 17.5kg x 8
c. standing one arm db press
1 feel set: 10kg x 15
2 work sets: 15kg x 12 x 2
d. hammer strength shrugs
1 feel set: 40kg x 14
2 work sets: 80kg x 10, 80kg x 10 + 10 sec isometric hold at peak contraction, 80kg x 10 + 10 sec isometric hold at peak contraction
e. arnold press
2 work sets: 12.5kg x 15 x 2
f. db shrug set
1 work set: 30kg db’s x 8
g. lateral raise - 100 reps in few sets as possible
5 works sets: 25, 20, 25, 23, 7
That was the best workout i’ve had in ages, it just felt right. I was going to quit after the shrugs, but i didn’t feel like i’d worked my shoulders enough, so i did a few extra things.
2pm - 2 scoops Surge
29th december diet:
9am - 3 scoops Metabolic Drive Complete, 1 tbsp peanut butter, 4 egg whites, 2 eggs, 2 medium oranges, 1 cup strawberries
11am - 2 scoops Metabolic Drive Complete, 1 apple
12:15pm-1:30pm - 2 scoops Surge, 14 bcaa’s
2pm - 2 scoops Surge
3pm - 7oz salmon, 7oz potatoes, 1 cup spinach, 1/2 cup broccoli
5:30pm - VHT real protein bar, 1 medium orange
9pm - 7oz chicken, 1 medium tomato, 1/2 cup broccoli, 1 cup spinach
11pm - 2oz almonds, 1 scoop GN protein shake
(I decided the protein shake from GN is complete shit, as it gives me a sore throat while drinking it, and the next 2 hours after you just smell really bad - so i ate more almonds to make up for pouring the shake down the sink)
12:30am - 2 scoops Metabolic Drive Complete, 1/2 a cucumber
30th december:
10:30am - 3 scoops Metabolic Drive Complete, 1 tbsp peanut butter, 4 egg whites, 2 scrambled eggs, 1 cup strawberries, 2 medium oranges.
12:30pm - VHT REAL Protein bar, 1 medium orange
3pm - 7oz chicken salad
5pm - 2 scoops Metabolic Drive Complete, 1 apple
7:30pm - 7oz salmon, 7oz potatoes, 1 cup spinach, 1/2 broccoli
…fell asleep at 9 unexpectedly and didn’t get my protein shake before bed
All i can say is fuck new years & christmas, the gym closed this time so my training has been fucked recently. Here is a complete overview of my training schedule since i started:
1 - saturday
2 - sunday
3 back/hamstrings - monday
4 shoulders/triceps - tuesday
5 quadriceps - wednesday
6 - thursday
7 chest/biceps - friday
8 - saturday
9 - sunday
10 back - monday
11 - tuesday
12 chest/biceps - wednesday
13 - thursday
14 legs - friday
15 shoulders/triceps - saturday
16 - sunday
17 back/traps - monday
18 - tuesday
19 - wednesday
20 chest/biceps - thursday
21 legs - friday
22 shoulders/triceps - saturday
23 - sunday
24 back - monday
25 - tuesday
26 chest - wednesday
27 - thursady
28 biceps/triceps - friday
29 shoulders/traps - saturday
30 - sunday
31 - monday
so haven’t trained legs in 10 days… looks like i’ll start of the new year with a bang (legs tomorrow morning)
Here’s how the training is going to be over the next 2 weeks to get me into a pattern:
1st, tuesday: Back, (no deadlift)
2nd, wednesday: Legs
3rd, thursday: Chest, 1 tricep exercise
4th, friday: rest
5th, saturday: Shoulders, 1 bicep exercise
6th, sunday: rest
7th, monday: Back
8th, tuesday: Chest
9th, wednesday: Legs
10th, thursday: Shoulders/Traps
11th, friday: Arms
12th, saturday: rest
13th, sunday: rest
14th, monday: Back, 1 bicep exercise
15th, tuesday: rest
16th, wednesday: Chest, 1 tricep exercise
17th, thursday: Legs, 1 bicep exercise
18th, friday: rest
19th, saturday: Shoulders, 1 tricep exercise
You’re doing really well! I can appreciate the level of commitment you’re giving the workouts, especially the “bloody t-shirt” leg day, that’s the stuff of legends. I would totally wear that shirt every leg day from now until the end of the clinic. Ronnie wears his “shut up and squat” T-shirt on leg days to pump him up!
I have to say, from seeing your diet, are you going soft in the kitchen? You’re a little guy getting SMALLER, you need to crank that eating up two notches! I think your breakfasts are great, they set the bar for what every solid meal should look like: whole protein, supplemental protein, veggies, fruits, and a bit of healthy fats. Try pushing two scoops of Grow into every solid meal, including your post-workout shake. Also don’t forget about adding oil to that last shake of the day, the body mobilizes fat as energy in the night, and it will keep you fed longer while sleeping.
Otherwise man, you’re doing great! I am constantly inspired when I read this thread, and I know a lot of guys (and girls) feel the same way. You are an example to us all. Keep up the good work, and stay strong!
-Sab
[quote]Sabastian525 wrote:
You’re doing really well! I can appreciate the level of commitment you’re giving the workouts, especially the “bloody t-shirt” leg day, that’s the stuff of legends. I would totally wear that shirt every leg day from now until the end of the clinic. Ronnie wears his “shut up and squat” T-shirt on leg days to pump him up!
I have to say, from seeing your diet, are you going soft in the kitchen? You’re a little guy getting SMALLER, you need to crank that eating up two notches! I think your breakfasts are great, they set the bar for what every solid meal should look like: whole protein, supplemental protein, veggies, fruits, and a bit of healthy fats. Try pushing two scoops of Grow into every solid meal, including your post-workout shake. Also don’t forget about adding oil to that last shake of the day, the body mobilizes fat as energy in the night, and it will keep you fed longer while sleeping.
Otherwise man, you’re doing great! I am constantly inspired when I read this thread, and I know a lot of guys (and girls) feel the same way. You are an example to us all. Keep up the good work, and stay strong!
-Sab[/quote]
I really appreciate this post, thank you. And yes I am going to wear that T-shirt every leg workout 
My diet, on paper, looked ok, 3700 calories etc. However the chicken salad meal is crap, i am hungry 1 hour later, so adding the 2 scoops of Grow! Whey would be a great idea, but i dont the money for Grow! Whey, as I a am a 19 year old college student and I just got wiped out at christmas, I also need a new tub of Surge…
So instead of having a chicken salad, im going to have Steak, eggs and broccoli!!
diet for 31st december:
12pm - 3 scoops chocolate Metabolic Drive Complete, 1 tbsp peanut butter, 4 egg whites, 1 cup strawberries, 2 medium oranges
1:30pm - chicken salad bageutte
5:30pm - 8oz steak, 3 eggs, 1/2 a cucumber
8pm - 7oz salmon, 7oz potatoes, 1 cup spinach, 1 cup broccoli
10pm - 2 scoops chocolate Metabolic Drive Complete, 1 orange
12am - 2 scoops chocolate Metabolic Drive Complete, 1 orange
fell asleep at 4am…
diet for 1st january:
3pm - breakfast - 3 scoops chocolate Metabolic Drive, 1 tbsp peanut butter, 4 egg whites, 2 eggs, 2 medium oranges, 1 cup strawberries
5pm - 2 scoops chocolate Metabolic Drive, 1 orange
6pm - 6oz chicken, 3oz pork, 1 cup vegetables (broccoli & brussels), 3 small roast potatoes, 1/2 cup carrots, 4 tbsp gravy
9pm - 5oz chicken, 3oz pork, 1 cup vegetables (broccoli & brussels), 1 small roast potatoe, 3 tbsp gravy
12:30am - 3 scoops chocolate Metabolic Drive Complete, 1/2 a cucumber, 1 tbsp macadamia nut oil.
It’s hard to stay motivated when you haven’t seen fuck all for gains in 5 weeks.
I have been 100% honest in what I have posted in diet and training, and I have seen no visible gains what so ever.
My friends have been training about a year or so, they are getting bigger and stronger each time i see them. I asked one what he had to eat that day, he said ‘nothing really, just had a glass of milk and a biscuit before i came to the gym.’
What the fuck?
I am eating all this shit, sipping Surge and swallowing BCAA’s and training my ass off and seeing fuck all. This guy goes to the gym on MILK AND FUCKING COOKIES, has no training program, and is getting bigger than me.
I am really losing my motivation, I am going to train legs later, but whats the point? Most of my friends haven’t trained legs EVER and their quads are 3" bigger than mine…
What do you guys think?
Are all the articles and information on this website complete shit for teenagers? Should I just eat whatever and use cardio to halt the fat gain?
And another side note, my pecs problem is still there and hasn’t gone one bit. Maybe I should spend a couple weeks doing a routine devoted to getting that fixed, at least then i’d get something I want done.
[quote]Goodfellow wrote:
It’s hard to stay motivated when you haven’t seen fuck all for gains in 5 weeks.
5 weeks of training will not show great relusts. You have only just begun the journey.
I have been 100% honest in what I have posted in diet and training, and I have seen no visible gains what so ever.
See above…
My friends have been training about a year or so, they are getting bigger and stronger each time i see them. I asked one what he had to eat that day, he said ‘nothing really, just had a glass of milk and a biscuit before i came to the gym.’
Your friends have a 49 week headstart on you. His diet plan sucks and will eventually be part of his problem.
What the fuck?
You are an ectomorph. It is much harder for you to make lean mass gains than any other body type.
I am eating all this shit, sipping Surge and swallowing BCAA’s and training my ass off and seeing fuck all. This guy goes to the gym on MILK AND FUCKING COOKIES, has no training program, and is getting bigger than me.
You will have a better foundation than your friend in the long run.
I am really losing my motivation, I am going to train legs later, but whats the point? Most of my friends haven’t trained legs EVER and their quads are 3" bigger than mine…
Leg training is a must for better gains allaround. They were probably bigger from the start aswell.
What do you guys think?
I think you are doing an extremely good job thus far. It is now time to dig in and dig deep for this is the time of heart. do I have what it takes to keep on keeping on or do I give up? What do you think.
Are all the articles and information on this website complete shit for teenagers? Should I just eat whatever and use cardio to halt the fat gain?
No.
No.
These articles give you all the information you need to begin,to excell, and advance your weight training. You are beginning. Move on to excelling. Before trying to advance.
And another side note, my pecs problem is still there and hasn’t gone one bit. Maybe I should spend a couple weeks doing a routine devoted to getting that fixed, at least then i’d get something I want done.[/quote]
Maybe you should ask the coaches in the locker room for advice on this particular problem while sticking to your routine.
50x