There a particular reason you aren’t going to try the 6x/week? Schedule problems?
[quote]The3Commandments wrote:
There a particular reason you aren’t going to try the 6x/week? Schedule problems?[/quote]
I suppose not, I just picked the 4 x weekly as that’s what I’m used too.
I didn’t see MADOK mentioning a major difference between the two and I didn’t read about one in the book.
What do you think?
People have seen results on both. The only reason I’m skeptical about the 4x/week one is that it ultimately amounts to two days of the 6x split and then two days of a combo of the aforementioned two days–basically TBT (a la Ramp2 in the 6x/week) but with significantly less volume for Delts, Tris, and Bis if memory serves.
The 6x/week basically takes the first two days of the 4x/week and does that in three cycles through the week.
That’s one of the reasons that I would almost opt for 5/3/1 over BBB for the 4x/week. BBB works 4x/week, but I feel like it’s really designed as a 6x/week routine. The 6x/week is the most intellectually and structurally coherent. The twice a day 6x/week is shit, but the 6x/week works well.
But like I said, people have seen awesome results on both, and MODOK has done both himself. So I mean, I would just pick one of the two and see where it takes you.
[quote]The3Commandments wrote:
People have seen results on both. The only reason I’m skeptical about the 4x/week one is that it ultimately amounts to two days of the 6x split and then two days of a combo of the aforementioned two days–basically TBT (a la Ramp2 in the 6x/week) but with significantly less volume for Delts, Tris, and Bis if memory serves.
The 6x/week basically takes the first two days of the 4x/week and does that in three cycles through the week.
That’s one of the reasons that I would almost opt for 5/3/1 over BBB for the 4x/week. BBB works 4x/week, but I feel like it’s really designed as a 6x/week routine. The 6x/week is the most intellectually and structurally coherent. The twice a day 6x/week is shit, but the 6x/week works well.
But like I said, people have seen awesome results on both, and MODOK has done both himself. So I mean, I would just pick one of the two and see where it takes you. [/quote]
Interesting points, atm I could do the 6x time week but I want to be safe rather than sorry.
In the book they stress picking the template you know youll make, I know I can do 4 days weekly, I know I can even do 5 days weekly but Im just a little unsure about the 6 days a week.
Now if it will yield better results and I can do and f**king make it work.
You can definitely see you’ve stepped up the intensity this past week and are really pushing yourself now. I think you’ve known what it’s going to take all along, but you can see you’re really starting to internalize it now. Keep that focus.
I will mention though that I’m considering doing the 4 day BBB over the summer while potentially dropping a bit of weight. Haven’t decided yet. If I do, then I’ll keep you up on what I think about it.
[quote]jskrabac wrote:
You can definitely see you’ve stepped up the intensity this past week and are really pushing yourself now. I think you’ve known what it’s going to take all along, but you can see you’re really starting to internalize it now. Keep that focus. [/quote]
Thanks man, its great to have you checking in on me.
[quote]The3Commandments wrote:
I will mention though that I’m considering doing the 4 day BBB over the summer while potentially dropping a bit of weight. Haven’t decided yet. If I do, then I’ll keep you up on what I think about it.[/quote]
Sweet, id be very curious to hear how it works out.
Are you thinking the 4 day split would be less prone to injury on a cut?
Thursday: OHP/Deload
Warm up
A)
OHP
5 X 0KG
4 X 2.5KG
2 X 5KG
2 X 7.5KG
2 X 10KG
2 X 15KG
3 X 3 20KG
B)
Chins
S
FacePulls
2 X 6 X 0KG
S
2 X 6 X 16KG
C)
Shrugs
S
PullDowns
2 X 5 X 26KG
S
2 X 8 X 16KG
D)
Front raise
2 X 6 X 6KG
E)
Hex Holds
2 X 10KG
Finisher: 12KB KB/ 1 min
Cardio: None
Man these deload weeks are a chore, but if it will benifit me in the long run then there isnt even a question of doing them vs not doing them.
I hear you on the deload weeks, I feel like a proper cunt going in and putting 20kg on the bar and leaving it at that… Gotta be done though!
Friday: Squats DELOAD
Warm up
Squats
5 X 20KG
2 X 25KG
2 X 30KG
2 X 35KG
2 X 40KG
2 X 3 X 45KG
R DL’s
5 X 40KG
5 X 40KG
Split Squats
4 X 17.5KG
4 X 17.5KG
4 X 17.5KG
GHR
8 X 5KG
5 X 5KG
Planks
1 X 45 S
1 X 30 S
Finisher:
Leg press/ 1 Min/ 21 reps
Cardio:
None
Im getting the itch for a 90KG squat 
I like your log. Lots of thoughts on training and goal setting. A f*cking deja vu to my own log.
You’ve made good progress so far. Getting rid of the disparity between your DL and squat, as someone already pointed out, is under works. Being young, you can recover fast and really enjoy the ride (now wish I had time mechine). You’ll grow like a weed, even with a bad program (not saying it doesn’t matter what you pick), so don’t sweat it over minor things too much. Just keep at it consistantly and you’ll be fine.
Keep up the good work. And your log.
[quote]guhkes wrote:
I like your log. Lots of thoughts on training and goal setting. A f*cking deja vu to my own log.
You’ve made good progress so far. Getting rid of the disparity between your DL and squat, as someone already pointed out, is under works. Being young, you can recover fast and really enjoy the ride (now wish I had time mechine). You’ll grow like a weed, even with a bad program (not saying it doesn’t matter what you pick), so don’t sweat it over minor things too much. Just keep at it consistantly and you’ll be fine.
Keep up the good work. And your log.
[/quote]
This has made my day in more ways than one.
Thanks a million for the kind words dude, ill try to put my youth too good use and close the f**king gap!
For the last while Ive been giving a lot of thought towards my diet, seeing as Im both a FFB and quite bad with all those yummy carbs this is a make or break point for me.
Ive decided that im going to switch over to the AD and see how my body reacts with it.
For the last while Ive been using shugarts 100 gram cure going mainly paleo with some dairy added in the form of cheese, also I could quite find the heart to nix my morning oatmeal. I was usually getting 150 grams daily.
Now im going to be using a version of MADOK’s AD diet and see how it treats me,
i.e. less than 30 grams of carbs on the week days (this will come from veggies/nuts/meat etc).
Then on the weekend I will employ a carb up system though since I have an issue with body weight it will not be an all out carb up for 2 days, rather a single meal on a Saturday or Sunday where Ill eat up too 150 grams.
Main differences between this and the real AD?
Fats will be about 55% of my diet, while portein will be around 40% this will insure I get 1 gram per lbs of bodyweight. Carbs as you can guess 5%.
Second, my “carb ups” on the weekends will consist of one evening meal that will run too 150 grams of clean carbs i.e. potato, rice, oatmeal etc etc.
Third, I will not count carbs from green veggies(I usually have a cucumber at lunch and then some broccolli at dinner) but will count them from all other veggies.
I wont be having a carb up this weekend as I need my body to adapt to really using fats.
This diet isnt complicated but its hard and I like that, simple but difficult as most good things should be.
Lastly incase anyone out there cares lol, for the next two months im going too drop this BF i picked up by being a lazy bastard.
I like counting Kcals, its what works for me so ill count everything that goes into my mouth.
Atm im on 2500 daily, this might and proabbly will drop as low as 1700 - 1800
Then after the WS4SB is done and im relativly lean I will begin BBB while adding or subtracting Kcals weekly until im gaining quaility weight. Ill be starting at BW X 20, god help me lol
Now, I cant think of anything else on my mind so back to study!
Sounds like a plan man! Just remember CONSISTENCY. It doesn’t matter what you do, just make sure what you do is done consistently and honestly and you WILL see results.
Also, funny you should make this post. I have just spent the morning in the library researching carb cycling methods for clean bulking. Great minds think alike!
[quote]phlegms wrote:
Sounds like a plan man! Just remember CONSISTENCY. It doesn’t matter what you do, just make sure what you do is done consistently and honestly and you WILL see results.
Also, funny you should make this post. I have just spent the morning in the library researching carb cycling methods for clean bulking. Great minds think alike! [/quote]
The lulz of that.
Id say carb cycing will work very well for you, I just like the idea of AD and I was almost there anyway at Shugarts 100 gram cure.
[quote]Oregand wrote:
[quote]phlegms wrote:
Sounds like a plan man! Just remember CONSISTENCY. It doesn’t matter what you do, just make sure what you do is done consistently and honestly and you WILL see results.
Also, funny you should make this post. I have just spent the morning in the library researching carb cycling methods for clean bulking. Great minds think alike! [/quote]
The lulz of that.
Id say carb cycing will work very well for you, I just like the idea of AD and I was almost there anyway at Shugarts 100 gram cure.[/quote]
Yeah what I’m doing now is technically working I guess (making muscle gains, but teh abs are starting to slowly fade and I’m getting a bit pudgey…) so I really think I could be doing this smarter. ATM I’m just doing a straight 40/40/20 split of my 3,600 calorie a day goal. This ends up roughly as 300/320g of carbs and the same for protein. But as I said, I could be doing things smarter.
Having said that, half of me thinks I have no need for this as I’m still a complete beginner and only need to worry about getting as much in me as possible and just fucking growing and to not waste my time with stuff like macro manipulation. But then theres still the other half of me that thinks I could be doing things better…
I’m also seriously considering Intermitent fasting during the summer, but my only obstacle to that is I am constantly hungry and literally don’t stop snacking throughout the day unless I’m sleeping or pooping…
[quote]phlegms wrote:
[quote]Oregand wrote:
[quote]phlegms wrote:
Sounds like a plan man! Just remember CONSISTENCY. It doesn’t matter what you do, just make sure what you do is done consistently and honestly and you WILL see results.
Also, funny you should make this post. I have just spent the morning in the library researching carb cycling methods for clean bulking. Great minds think alike! [/quote]
The lulz of that.
Id say carb cycing will work very well for you, I just like the idea of AD and I was almost there anyway at Shugarts 100 gram cure.[/quote]
Yeah what I’m doing now is technically working I guess (making muscle gains, but teh abs are starting to slowly fade and I’m getting a bit pudgey…) so I really think I could be doing this smarter. ATM I’m just doing a straight 40/40/20 split of my 3,600 calorie a day goal. This ends up roughly as 300/320g of carbs and the same for protein. But as I said, I could be doing things smarter.
Having said that, half of me thinks I have no need for this as I’m still a complete beginner and only need to worry about getting as much in me as possible and just fucking growing and to not waste my time with stuff like macro manipulation. But then theres still the other half of me that thinks I could be doing things better…[/quote]
Well I know that carb cycling is used when quite a lot of fat is being put on and for people who dont deal well with them.
If your not putting on a lot of fat and/or gaining a lot around the waist I dont think youd really need to complicate things other than just getting the food in.
Though, I totally know where your coming from.
Oh, one more thing after reading your last post.
[quote]Oregand wrote:
Atm im on 2500 daily, this might and proabbly will drop as low as 1700 - 1800
Then after the WS4SB is done and im relativly lean I will begin BBB while adding Kcals weekly until im gaining quaility weight.[/quote]
You probably read this thread many times before http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/optimum_training_systems_big_beyond_belief_program_?id=3089755&pageNo=0 and realize that you have to be eating like a man possessed. Don’t set up yourself to failure with too little energy. I’ll be following your progress.