Day 3 Week 13
Legs, Back Bi’s
Warm up:
Body weight squats - 15
Work Out:
Sumo Deadlifts - 4 sets 10x145,5x195,3x235,4x345!
Leg press - 2 sets 6x505,6x505
Leg curls - 3 sets 7x195,7x195,7x195 (machine)
BB T Rows - 3 sets 8x185,7x187.5,7x190
BB curls - 3 sets 5x125,6x120,5x120 (EZ Bar)
Seated curls - 3 sets 6x50’s,6x50’s,5x50’s
Standing Calf raises with dip belt 3 sets 12x135
Hit 345 for a set of 4 for deads today, thats felt good.
Hey, I just saw your 160-185 (or something similar) 3mo gain in the 30lbs in 5 months thread.
How did you go about doing this? Anything you changed in your habits/training/nutrition/mentalities to accomplish this?
I’m in a similar area, but I climbed to 170, and feel stuck. I also feel I can’t eat more because I literally come close to throwing up frequently, so I’m trying to find another possible solution.
A few things changed.
-Main thing was I needed to go balls to the wall everytime I stepped in the gym.
-I started hitting everything twice a week, split between 4 days. I used to do 3 days a week, hitting everything once.
-Got my diet straight, I was eating enough to maintain but not to grow.
From what I have seen of you none of this will really help you out, as you seem to be on point. But its what I changed.
Are you as lean now as you are in ur avatar, if so how did you stay so lean while going to 170?
Off day - Complexes
Since I am very close to my year end goals already, if not already there. I am thinkning of changing up my diet to drop some fat.
I am thinking it should take less than a month if things go right, leaving Nov&Dec to push past me goals.
What do you guys think?
[quote]Papa Nick wrote:
Off day - Complexes
Since I am very close to my year end goals already, if not already there. I am thinkning of changing up my diet to drop some fat.
I am thinking it should take less than a month if things go right, leaving Nov&Dec to push past me goals.
What do you guys think?[/quote]
seems like you gain weight relatively easily, so why not? you have plenty of time to bulk up again for the end of the year if leaning up doesn’t pan out as expected. i say go for it… see how much meat you packed on!
I wouldn’t. Things are obviously working really well with what you’re doing now, so why not keep going, and wait until a couple months out from summer to cut? That way you’ll still be lean for summer but with some more mass on you.
Just my opinion, it hasn’t quite been 3 months yet and you’ve made great progress, don’t want to lose any of what you’ve gained.
Crap Gmoore you make a valid point.
But I hate looking at this fat stomach.
I know what you’re saying, but it’s definitely mostly in your head, and not much of a stomach. In clothes right now you just look way more impressive. Your mom asked if you were on steroids haha is that not a very good sign?
I missed the gym today. The wife wanted to go out, but I did get a hip workout 
Still deciding what I am going to do for the next 4 weeks. If I do cut the fat I am thinking a variation of the V diet meal plan, to maintain as much muscle if not all.
Ha, I’m not quite as lean as I am in that picture. I’m a bit leaner than where you are right now. I’d even say I’m pretty much an equal midpoint between the two.
My diet has never allowed junky sources of anything until recently when I considered adding in a few ‘lesser evils’ (Kashi cookies here and there) due to my lack of appetite. Carbs have just always come from oats, grits, high-protein pasta, yams, and similar sources.
How many calories were you getting, and how many have you been getting?
When I started my bulk and puting on the weight I switched to this diet.
Meal 1 - 5 eggs, 3 oatmeal cookies (not iced)
Meal 2 - Lunch (varies daily)
Meal 3 - Protein bulk shake (2scoops of whey, 1 cup milk, 1/2 ice cream, oatmeal, banana, 1tbs peanut butter)
Meal 4 - Dinner with the wife or alone at work (varies daily. beef or chicken)
Meal 5 - 6 eggs, 2 cups of whole milk
Meal 6 - 2 scoops whey, 1 cup milk, 1or2 tbs peanut butter
Eating the same thing every day, with Meal 2 and 4 changing daily. I think it comes to about 3500-4000 calories a day.
Before the bulk I was just kinda eating what ever when ever with some shakes thrown in the mix.
Guessed who flexed a 17" arm today…pumped
Hey Nick, just out of curiosity, instead of going on a short cutting cycle, or any at all, have you ever given thought to cutoffs + fasted morning cardio?
I wouldn’t really say you’re fat, or even close. You’re a little smooth. Basically, although it’s kind of an arbitrary time, you stop eating carbs and fats, sans fibrous veggies like broccoli and asparagus. This way, your last few meals of the night are mostly greens and high in protein content.
When you wake up in the morning, you slam a glass of water, and go for a very brisk 45-60 minute walk. Just around the neighborhood, doesn’t really matter. That way, your body doesn’t have fat and carbs to draw from for energy, but rather from fat stores. It’s a great, simple, and easy strategy utilized by a lot of DC guys.
You don’t do the morning cardio on leg day, though.
Just do this every day (sans legs) for a month, and watch the smoothness peel away slowly. No need to change caloric intake, really. All you’d really have to do is switch some meals around; i.e. no eggs, PB, or milk at night. But chicken, beef, veggies, protein shakes (in water), whatever are all good.
Anyway, take it or leave it, just trying to help a man out. Don’t fall into the trap of quick bulk + cuts.
Your decision to cut is up to you, but I just wanted to tag SSC’s comment with something.
The only reason the short term ‘bulk/cuts’ creates a problem from my experience (why I’m not 10-20lbs heavier right now perhaps) is that you spend a lot of time dieting, time that you could’ve spent building mass and strength. If you think of the year divided into (for example) 2:1 months of bulk:cut, that’s 4 months you lost of being nourished and focusing on adding size and strength.
Compare that with maybe going 5:1, a slightly larger scale. You can take that even further, but I’m sure you get the idea. At some point there ought to be a point of diminishing returns since coming OFF a diet is always really great for gym progress.
Just something to think about.
Thanks for the food outline, it puts some things into context.
Did you have any issues with appetite, gagging, etc? Or was it all pretty edible? Any significant comments on your digestion/bowel movements is welcome also.
[quote]Papa Nick wrote:
Guessed who flexed a 17" arm today…pumped
[/quote]
Awesome man
EDIT: Also, I agree with SSC
[quote]SSC wrote:
Don’t fall into the trap of quick bulk + cuts. [/quote]
Agreed this is the last thing I want to do, then I would get caught in a never ending cycle with out any gains sticking.
I think my problem was I had too many “cheats” in between my meals and during lunch and dinner. But they tasted so good.
Day 1 Week 14
Chest, Shoulders, Tri’s
Warm up:
Push Ups - 15
Work Out:
Incline Bench DB - 3 Sets 8x90’s, 8x90’s, 9x90’s
Decline Cable Cross overs - 3 Sets 8x#10, 7x#10+5lbs, 7x#11
Standing Press - 3 Sets 6x135 , 5x135 , 6x140
Seated lateral raises - 3 Sets 8x30, 8x30, 6x35
Close grip Bench - 3 Sets 8x185, 6x195, 6x205
Tri Press Down - 3 Sets 8x#21, 8x#21, 10x#21
Brother and dad went today.
[quote]nz6stringaxe wrote:
Thanks for the food outline, it puts some things into context.
Did you have any issues with appetite, gagging, etc? Or was it all pretty edible? Any significant comments on your digestion/bowel movements is welcome also.[/quote]
Eh it took some getting used to at first, with the increased food intake. I started taking 2 raw eggs a day back in febuary and increased to 5 by the time I started the bulk, then just added 6 more in the evening. I have the occasional gag when drinking the eggs, but drinking them one at a time pretty much eliminates that.
Bowel movements? no nothing special, same old crap.
[quote]Papa Nick wrote:
Guessed who flexed a 17" arm today…pumped
[/quote]
most excellent!
Week 14 Day 2
Legs, back, Bi’s
Warm up:
Body Weight Squats - 15
Work Out:
Split Squats DB - 2 Sets, 5x85’s, 5x85’s
Leg Extentions - 1 set, 8x175
Roman Deadlifts - 2 Sets, 7x260, 5x260
Weighted Pullups - 3 Sets, 8x45, 7x45, 7x45
Machine Rows - 3 Sets, 8x220, 6x235, 4x235
Hammer Curls - 3 Sets, 8x70’s, 6x75’s, 6x75’s
Reverse Curls - 3 Sets, 8x95, 7x95, 5x100
Calf raises
Legs just take so much out of me.