Physique Clinic discussion for USCTrojan619

Training Bodybuilding
201

Okay guys, I know a lot of you have been asking for them, and you’re wishes are about to come true.

I’ll be taking pics this Sunday per the request of Coach Shugs. I feel like I still look the same, but I understand that I’m just beginning. I think my Physique Clinic will be the one with the least amount of difference since gaining weight for a skinny ecto/hardgainer is a lot harder than losing it. Or maybe I should say there’s a more visible difference between the two?

More incentive to work harder than ever this week!

202

Quick, random question. When you’re told to eat 1 cup of broccoli, celery or whatever. Do you just cut them up in whatever size until you fill the cup? I’m not sure about how to go with that, because the cup won’t be completely filled unless you mash them.

203

[quote]USCTrojan619 wrote:
easygee wrote:
Hi USCTrojan619,
do you have todays workout yet?
This time i have been looking all over for it :wink:

Easygee

Easygee,

This week is another shortened week because of the holidays. It’ll be going like this for me:

Today: Chest/Biceps
Thursday: Legs
Friday: Off
Saturday: Back
Sunday: Shoulders/Triceps

So, today’s chest/biceps is exactly the same as the one posted in my actual Physique Clinic.

The other 3 workouts are posted somewhere in THIS thread.

Same diet and workouts until Coach Thibs tells me to change things up.

[/quote]

Thx, keep up the good work, we are all following your progress.

204

doose wrote:
“Also any of you other ectos following this but that may not be able to afford the mountains of supps (like me) what are you doing to get your extra protein.”

I’ve been loosely following Berardi’s ‘Massive Eating’. I eat 40-50g of protein per meal, six times a day. Mostly from whole foods, but have PPowder at breakfast and PWO. 200g of most meat will be sufficient.

Buy whole rumps and get it sliced. Can save heaps of money and is a fairly lean cut.

205

[quote]rinkamd wrote:
Quick, random question. When you’re told to eat 1 cup of broccoli, celery or whatever. Do you just cut them up in whatever size until you fill the cup? I’m not sure about how to go with that, because the cup won’t be completely filled unless you mash them.[/quote]

You’re exactly right. I tried to find a conversion that would tell me how much 1 cup of the food items weigh in grams, but didn’t find any. So all I do is overflow the cup or 1/2 cup a little bit to make up for the “space”.

206

[quote]Half_Truth wrote:

I’ve been loosely following Berardi’s ‘Massive Eating’. I eat 40-50g of protein per meal, six times a day. Mostly from whole foods, but have PPowder at breakfast and PWO. 200g of most meat will be sufficient.

Buy whole rumps and get it sliced. Can save heaps of money and is a fairly lean cut.
[/quote]

Damn Half_Truth, I don’t know how you eat that much whole protein so often in a day. I’m barely doing it 3 times a day.

Is that Massive Eating program similar to his Scrawny to Brawny program?

207

Hey Trojan!

I just did your leg day, and I blacked out on the squats! That extra heavy potentiation exercise Coach has you doing really helped me to go heavy and deep. Luckily I blacked out after I racked the bar, but I was repping out with my old max just like I did when I squatted every day.

Maybe I’m weird but the huge compressive loading on my spine felt GREAT, I mean it was completely addicting. I think I might be one of those people who goes to the gym to look Death in the face and spit on his shoes.

The Surge right after workout does make me feel better than when I wait 15 minutes. I was totally ready to puke at the end too, I was repping 350 on the leg press when the “fight or flight” hit me, and I couldn’t stop shaking. Luckily the next two exercises gave the quads a needed break.

I’m still working on tuning up my diet, I’ll let you know when I get it dialed in. It’s about time to buy some more supps for me, so I’ll do my research.

Eat, lift, sleep! Or in your case, eat, eat, lift, eat, eat, eat, eat, sleep!

-Sab

208

USCTrojan619 Wrote:
“Luckily, I haven’t felt seriously nauseous. And I’m downing a lot of pre/during/post shakes as well.”

I think they are the key. I’ve got to start atleast sipping my PWO during my WO. As soon as I have some carbs I start to feel better.

Also how long are your workouts taking you?
I followed the rest times between sets, but how quickly should you go from one exercise to another?

Pics will be great. I know you don’t think you’ve gained, but I bet you have in some way. We skinny guys can sometimes have warped perceptions of ourselves.

209

USCTrojan619:
“I don’t know how you eat that much whole protein so often in a day. I’m barely doing it 3 times a day.”

The weight is before cooking, as I never thought to take in shrinkage. Although, I did used Fitday to work out my requirements and they have a raw option.

“Is that Massive Eating program similar to his Scrawny to Brawny program?”

I’m not familiar with ‘StoB’, sorry.
Massive Eating is basically:
3 Protein+Fat meals
3 Protein+Carb meals.
Ratio is: 50% Carbs, 35% Protein, 15% Fat.
So the fat meals are just Meat, because a Tbls of oil (olive or flaxseed) is all I need for the fat.

210

USCTrojan619:
“I don’t know how you eat that much whole protein so often in a day.”

I was a vegetarian for a few years before I started training. So cubes of pan fried Chicken and Steak are almost new to me.

Also, I’m pretty determined. When I first started I was eating at least a tin of Tuna a day. And had a big bowl of oats for breakfast and my preworkout nutrition. Not the best diet but it got the job done and I maintained that for 6 months. I was dry reaching half way through my oats by the end. lol

I’m much more sensible now.

211

[quote]Sabastian525 wrote:
Hey Trojan!

I just did your leg day, and I blacked out on the squats! That extra heavy potentiation exercise Coach has you doing really helped me to go heavy and deep. Luckily I blacked out after I racked the bar, but I was repping out with my old max just like I did when I squatted every day.

Maybe I’m weird but the huge compressive loading on my spine felt GREAT, I mean it was completely addicting. I think I might be one of those people who goes to the gym to look Death in the face and spit on his shoes.

The Surge right after workout does make me feel better than when I wait 15 minutes. I was totally ready to puke at the end too, I was repping 350 on the leg press when the “fight or flight” hit me, and I couldn’t stop shaking. Luckily the next two exercises gave the quads a needed break.

I’m still working on tuning up my diet, I’ll let you know when I get it dialed in. It’s about time to buy some more supps for me, so I’ll do my research.

Eat, lift, sleep! Or in your case, eat, eat, lift, eat, eat, eat, eat, sleep!

-Sab[/quote]

Haha! I guess that means you did good, Sab!

You’re one of those guys I watch in the gym in amazement apparently. I don’t know how people lift that much weight during leg exercises. I swear to God, I have the bone structure of a bird. I remember being able to touch the tips of my index and thumb fingers as I wrapped them around my bicep!!! It probably doesn’t help that I have “runner’s legs” from all the damn running I did in the military.

I agree that the SURGE is great if you take it right BEFORE you workout, during, and right AFTER you workout. . .all w/o waiting. You feel full as shit (especially since I’m technically downing two shakes w/ the recovery and workout fuel), but I’ve been able to keep it all down and still try to lift heavy. I really think that doing this is key to muscle recovery in conjunction with a good diet.

BTW, does anyone know how much the carriage weighs on a leg press machine and hack squat machine? I listed my leg press w/ just the weights I used itself, but the carriage feels pretty hefty all by itself.

212

[quote]Half_Truth wrote:
Also how long are your workouts taking you?
I followed the rest times between sets, but how quickly should you go from one exercise to another?[/quote]

The workouts themselves probably fall right in between 45-60 mins. I’m sure it’ll get better as you get familiar w/ the workouts. I’m getting used to a new gym and workout.

As for rest between one exercise to the other, if I had to give a number, I’d say the rest time it presribes for the previous exercise. So today, I’d move from the Preacher curl machine and start on the DB hammer curls in 120s (which is the rest time for the Preacher curls). By the time I move to the next bench/machine/station, I’m pretty much in that time range, and I just start hitting it.

[quote]Half-Truth wrote:
Pics will be great. I know you don’t think you’ve gained, but I bet you have in some way. We skinny guys can sometimes have warped perceptions of ourselves.[/quote]

I guess we’ll see this Sunday! At the end of everything, if I even look a little better that what I started with, I’ll be happy. Its always taken me a while to see any gains, but this is the first time following a really good, well-structured program. I have high hopes!

[/quote]

213

[quote]Half_Truth wrote:
I was a vegetarian for a few years before I started training. So cubes of pan fried Chicken and Steak are almost new to me. [/quote]

Holy crap! My wife tried going vegan for a year while we were both still in high school. She tried eating just a bite of red meat one day after that period of time, and she literally lost it! The meat was that foreign to her body, and she couldn’t stand it at all.

214

[quote]USCTrojan619 wrote:

BTW, does anyone know how much the carriage weighs on a leg press machine and hack squat machine? I listed my leg press w/ just the weights I used itself, but the carriage feels pretty hefty all by itself.[/quote]

I’ve personally been assuming it’s 45lbs. It makes the math easy when I load up plates on the side, since it’s now just like the olympic bar - 1 plate/side is 135, 2 plates/side is 225, etc.

It works for me because, really, it’s all relative. It’s the progression that counts, and whether I’m progressing with one weight or progressing with that weight plus or minus ten pounds, who cares?

BUT, because you’re in the Physique Clinic I’m not sure that’s a good idea. (Heck, I don’t want to be the shmuck that gave you advice that led to Coach Thibs getting pissed.) Why don’t you just ask Coach Thibs or a trainer at the gym? Note that you may get a stupid answer from the trainer if they don’t immediately know it off the top of their head. Alternatively, mark down the brand/model and look it up on the net after your next workout.

215

[quote]USCTrojan619 wrote:

BTW, does anyone know how much the carriage weighs on a leg press machine and hack squat machine?[/b] I listed my leg press w/ just the weights I used itself, but the carriage feels pretty hefty all by itself.[/quote]

The leg press at my gym actually has a sticker on it stating the carriage is 110 lbs without any plates loaded up. The hack machine i think is 85 lbs without weight. If anything just remember the brand or the machine model # and google it.

Great job so far. Keep it up!

216

[quote]Half_Truth wrote:
doose wrote:
“Also any of you other ectos following this but that may not be able to afford the mountains of supps (like me) what are you doing to get your extra protein.”

I’ve been loosely following Berardi’s ‘Massive Eating’. I eat 40-50g of protein per meal, six times a day. Mostly from whole foods, but have PPowder at breakfast and PWO. 200g of most meat will be sufficient.

Buy whole rumps and get it sliced. Can save heaps of money and is a fairly lean cut.
[/quote]

Yeah, that’s along the lines of what I’m doing. I buy roasts and slow cook them so I have a good supply of beef. I also have turkey, chicken, venison, and eggs for my whole food proteins. But for ppowders it’s usually pre-workout, post-workout and sometimes a pre-bed shake. I’m usually around 1.5 grams of protein per pound of body weight, but no where near the protein intake of trojans diet.

217

no post workout stretching?

should there be ANY stretching involved? because I usually feel better if i stretch after a workout.

very confused :S

218

[quote]USCTrojan619 wrote:
rinkamd wrote:
Quick, random question. When you’re told to eat 1 cup of broccoli, celery or whatever. Do you just cut them up in whatever size until you fill the cup? I’m not sure about how to go with that, because the cup won’t be completely filled unless you mash them.

You’re exactly right. I tried to find a conversion that would tell me how much 1 cup of the food items weigh in grams, but didn’t find any. So all I do is overflow the cup or 1/2 cup a little bit to make up for the “space”.

[/quote]

Well, I found this, it might help heh: How many grams are in a cup? - Answers

219

[quote]USCTrojan619 wrote:

BTW, does anyone know how much the carriage weighs on a leg press machine and hack squat machine? I listed my leg press w/ just the weights I used itself, but the carriage feels pretty hefty all by itself.

I’ve personally been assuming it’s 45lbs. It makes the math easy when I load up plates on the side, since it’s now just like the olympic bar - 1 plate/side is 135, 2 plates/side is 225, etc. [/quote]

***Just for those who are curious it does vary.

Hack squat machines can be very light and go all the way up to 45 or 65

Leg Presses also vary from 65lbs(on campus) to even 110 at my Gym close to home

220

[quote]ZeusNathan wrote:
no post workout stretching?

should there be ANY stretching involved? because I usually feel better if i stretch after a workout.

very confused :S[/quote]

Zeus,

If you want to follow Coach Thibs, the answer would be no. If it makes you feel better, then do what you gotta do. I know for me, I’ve never really felt like it helped me at all, other than when I’m doing cardio, like running.

And thanks for the tips on the carriage weights everyone. I didn’t even look at plates/labels last leg day. I’ll make sure to do that today.