Hey tight…Thanks for your advice…I am going to ad an NO product. I like No xplode but if you start to like the expand let me know. I can deal with the carbs…not to concerned about it.
I am going to do something I dont want to but probably need to. I am going to drop the AD for about four days. I have had an injury in my glute for about 2months now. I aggrivated it during my race this weekend. I usually heal pretty quickly, however this injury no matter how much I favor it has not healed. I think It might be due to the diet. I am not sure If my body has what it needs to heal completley. I am thinking about going off the AD until monday and resting completley.Here is my plan.
I am going back on my regular eating plan for the week and taking the rest of the week off from training.
Then I am going to restart the AD from the assesment phase. It will suck but I feel I adapt quicker, and now that I know how good it feels once your adapted and know how to eat, I dont anticipate the problems I experienced initially.
So let me know what you think. I think the AD and all the HIIT training combined is not allowing my body what it needs to heal. As always any input from anyone is much appreciated.
I love the AD…Once I am healthy I plan to make this a long term style of eating. But I need to get this injury healed…
Carb up tomorrow. Just finished a late leg routine. I am pushing some good weight lately. I am really waiting patiently to see if this AD can do the things it says it can.
I am def putting on ean muscle mass, I do not know y my bf went up the way it did but I know that I have had to put on at least 1 solid pond of muscle since starting the AD a lil over a month ago(it may be longer, I got it written down) I have been very strict with the cleaning up and hitting 3000 cals a day.
I am getting bodyfat nad weight checked next weekend, my nutritionist is busy and I don’t want to do it in the middle of a carb up. (I’ll be bloated and get pissed off)
Anyways if things havent moved I am going to decrease to 2800cals. I did a carb restricted diet a while ago and was taking in about 2400-2600cals per day. I lost the most bf I ever have and kept spme solid muscle. If that is what I have to do again I will deal but I will stick to AD principles.
I am concerned with sodium at this point. SHOULD I BE??? I am also thinkin about getting rid of cheese or lowering teh amount I eat, I only eat 2 slices a day but still. I dont know f my body reacts well to the calcium ( WHAT DO YOU GUYS THINK??) I know I may be going over board, one step at a time.
APP…I like the way you have the workouts paired. I would personally include more compound lifts as I have read that they target the most desirable ammount of muscle and fibers to stimulate GH.
I would also Include more core work. But that is just me…I am a functional strength dork like that…Best of luck to you bro.
I have gone back to my normal eating plan for like 5 days…basicly an extended CHO up. I have stopped training and already my glute feels better. I will run on sunday and see how I feel.
I am going to start another 14day assesment phase tommorow to get me back into the AD. I will let you know how it goes, not lookin forward to goin through the assesment phase but now that I know how great I feel once correctly adapted I think I will be able to stick it out.
Tight…I figured out a good way to manage the MACRO counting problem. I am going to experiment with it and I will let you know how it works. Keep us posted on the BF results.
The routine looks ok. If your looking to put on the SIZE, I would do chest exercises first than move to bi’s. Than do the same with the back and tri’s.
It will let you focus on the primary muscle. Use the presses,deads, rows, and squats, etc… Than do the other (iso) moves.
PRD - in terms of compound/core work, what do you suggest? I’m open to ideas. Cheers. That 14 day assessment period is a bitch, hehe. But you did the right thing to heal up.
Tight - again, a logical idea. Thanks. I’ll change it over. My arms will get plenty of iso work on Friday, so I should concentrate on chest/back on those days.
I can’t wait to get going. I’m going to buy a few chickens today, roast them up & strip the meat. Much cheaper than buying chicken breasts.
Also, going to add creatine to my diet. How may grams a day do you guys recommend?
Basically, I think what you have here looks ok. On Tuuesday I would suggest moving deadlifts to the beginning of the workout (you should progress from most complex movements to least)On Friday I would change the order of tricep exercises to dips, extensions and then pressdowns. Good luck and keep us posted.
Friday
Light chest
medium shoulders
medium/light tri’s
medium back (sometimes heavy depending on feel)
medium bi’s
Friday is a recovery day, speed day or top end bench day.
This is my example, when I was younger I could go to the gym 5-6 days a week and train like crazy, but I didn’t really gain a ton, just go up and down in strength and size.
hey tight, I gained another 2.5 pounds over the last two weeks, but my clothes and shit are getting looser. Freakin strange man, my strength is still really good and I feel better/kinda look better.
I just want to get down to 300 even or just under, I’m going to start doing more evening walks to help with cardio if I can.
Hey Braun,
I feel ya man. I haven’t gotten weighed or bf checked but I have to say my clothes are getting looser too. My waist is getting smaller I think. Glad to hear things are going well for ya though.
You guys trying to bulk are giving me the itch…
Although I would love to bulk I gotta wait a while. I am thinkin about changing my wrkouts by the end of the month. I do like the circuits and all but I feel that If I focused on one or two muscle groups everyworkout I could make some serious gains. All of my lifts have increases (at least 1/2 lb) I feel good and think that the full body routines may be restricting me from utilizing the AD to gain extreme muscle.
When I do change my routines I will let you guys know. I have to play with some things and see what I want to do w/cardio…
Down to 2800 cals.
I’m doing this for a week (getting the bf tested next saturday along with weight)
I dropped my total fat to 185g and have my protein around the same (265g).
I’m hoping to get my Xpand tomorrow (hopefully have it for my workout)
I decided to do this after reading the “cutting phase” of the AD. It states to drop 500 cals from maintainence phase and than drop 100-200 cals progressively. I dropped form 3420 to 3000 and now to 2800cals.
hey fellas,
well I had my 2800 cals today. I kept my protein high and made my fat total 180g. I used a lot of fish oil today. I have to do my regualar tweeks to adjust to the cal drop. I had good energy though today. (I was afraid I wouldn’t) I did my heavy chest and back routine today. I was very strong today (added weight on my t-bar rows and incline smith presses. ) Happy with that.
I am contemplating droppin the time to 20 mins steady state cardio but doing 3 sessions a week. I will keep the two after my circuits and also add one to my heavy leg day just to get a stretch.
I am still keeping my foods/fats clean
Had some egg whites, shrimp, flounder, sirloin beef patty,walnuts.
I had a slice of swiss cheese and a Polly-O-cheese.
I gotta say my back is def getting wider (the bodyweight pull ups and T-bar combo are wokring well for me)
I really think when I switch to a new routine, possibly like APPS I will get some serious gains. I also miss just tearing apart one body part but I’m gonna stick with the Fat destroyer especially due to the calorie drop.
Got a carb up coming sunday. The drop in cals is workin well so far. I have good energy and have been getting good wrkts in. I still havent gotten my Xpand… PISSED ABOUT THAT!
I am gettin the bf tested sat along with the weight. I will drop the cals down if there is no change. I really think there will be though, I am looking very cut lately. Things r good from my corner.
These circuits r realy starting to kick my ass. They work great but I am getting antsy to change it up and see about two bodyparts split.
Yeah. As of right now my life is being a little hectic. I can’t get to a gym so I have to lift in my yard I’ve got sand bags and I’ve got to talk to my uncle still and see if I can’t get a huge tractor tire to do some tire flips.
Other than that I seem to not have time anymore with a job coming up and all. I’m really upset about it all, I got a job working 2nd shift and I don’t know how that is going to work out.
By the looks of it I can’t even keep my weight on with being so busy I’m lucky to get 4 good meals in a day. That week I was 164 I dropped two pounds by the end of the week and I lost the other two the next week.
I can’t keep the weight on I’ve got to eat like a mad man and I’m not sure if I can afford that much food! Just sucks because right now I don’t think my bulking plan is going to work for next summer when football starts up.
I’m just going to have to go with what I got and lift when I can. I’ve been super busy all week and I was going to lift tonight but it rained out…
I even tried setting up my meals the night before so all I have to do is eat them and that still doesn’t work out because when I work I usually don’t like taking breaks so it get’s all f’ed up.
Hopefully when I get back to school in the spring I can put on some weight. I’m just going to keep looking forward and see what happens.
Hey guys,
I wanted to run something bye u. I was rereading the “cutting Phase” of the AD and it says that when u drop cals to not worry about the fat being that high and that protein may be higher in this phase. Does this seem right to you guys? Let me know. Ima read it again today to make sure but I was just wondering if any of you have heard that or read it.
Tight - I’ve read the same thing. I think people focus on fat and overlook the protein. The latter needs to be as high as possible to protect muscle mass. So something has to give way. It can’t be carbs so it has to be fat.
Muggz - seems like you’re up against it at the moment. Life can be like that. Just do what you can - what else can you do? Another idea might be trying to eat calorific foods. Peanut butter seems to be one used a lot.
Just sucks because right now I don’t think my bulking plan is going to work for next summer when football starts up.