Ok JWright, buddy. I’m cool with the rules as stated. Didn’t really have objections, just thougtht.
Is this a naked weigh or a clothed one? 185.6 buck @ 6:50 pm PDT.
im in bro’s.
im currently at about 183 at 9-10%. i am 5’7, my previous high was 192 but a little chunky.
im eating maintenance level for a few more weeks then ill hop on the mass wagon.
im shooting for 210 though screw 200!
Ok, so should I start a new thread with the rules and so we can post pics in the pic forum? That way, we can start a clean thread with stats, and pics, if you would like. You could also post a plan for the gain there.
Would that be ok?
I’m in…
6’ tall
176 lbs. w/ clothes on
7-8% body fat
I’m gonna try to borrow a digital camera and shoot some pics for ya’ll to laugh at this weekend.
I reckon I can put on at least 12 lbs. by November…
now off to the grocery store!
I’ll play.
what are the rules as far as chemical assistance is concerned???
Cool! let’s get it on!
Stats:
Weight - 155lbs. 8/13/03 9:23pm
BF% - 7%
Height - 5’6"
Supplements:
Mag-10 in october
creatine for a month
tribex
Training:
Renegade mass builder
With bicep/tricep emphasis
Massive eating with flexibility is my plan, both on the under and overeating side. I hate to stuff myself silly and I hate depriving myself of goods now that boxing is done.
o0artica0o
aka da boxer
I’m going to make a new thread in the photo forum detailing the rules.
Rules so far:
1: Start Sept 1st. End Nov 26th.
2: Race to 200 for those around that bodyweight
3: 15% bf or under
4: 12 lbs lbm for those over 200, or under 175 (good enough??)
5: All supps allowed, but no illegal steroids. mag-10, 4-ad-ec allowed, as well as other pro-hormones and pro-steroids.
6: Have fun doing so
oh, and I’m at a disadvantage. I can’t train chest or shoulders or do pullups. Damn Rotator Cuffs
Guys,
I’m in. 5’10" 181 12% BF
jared NFS,
was that “cut your hair” thing directed at me? lol
Jwright,
I don’t understand rule #4…we have to gain 12 LBM pounds to win? or what?
I am in, and am the tallest so far.
6’5"
175lbs (going to verify today)
<10% bf
I’m going for the full 200!
I saw someone suggest earlier if people would post what their diet consisted of so that we can all get a perspective of what one another are doing to pack on some quality mass, so I figured I would get the ball rolling and give everyone some idea of what I am stuffing down my grill…;o)
Stats as of right now.
Height: 6-1
Weight: 188 lbs
BF%: 8-9%
I forgot to bring my food log with me to work this morning, so I don’t have the EXACT numbers, but for the most part I am consuming around 4100-4300 kcals per day with about a 45%P/35%C/20%F macro breakdown (again, because I dont have my foodlog in front of me these percentages could be off a little bit). I have been steadily increasing total cals for the past few weeks and I am actually thinking about going up to 4500-4700 cals. I’m trying to do this as “cleanly” as possible, so it is a very slow process.
Meal #1: (P+C)
6 egg whites
Half chicken breast
1.5 cup of veggies (broccoli/cauliflower)
1 cup of oatmeal
1 scoop Classic Grow
1 banana
Meal #2 (P+F)
Either 1 chicken breast or 4 oz of lean beef with slice of FF cheese
1.5 cup of veggies
1 tbsp of flax seed oil
1 oz (1/4 cup) mixed nuts
Meal #3 (P+F) 90 minutes before training
1 can albacore tuna
1 tbsp extra virgin olive oil
1.5 cup of veggies
(I mix the veggies and tuna together)
5 fish oil capsules
Meal #4 (during/post WO Drink)
2 scoops of Surge
1.5 scoops of Gatorade (soon to be Maltodexrin)
Possibly adding Creatine to the mix soon
Meal #5 (60 minutes post training)
1 cup Smart Start cereal with a scoop of Classic Grow.
1 cup of Yams (mashed with splenda and cinnomon for taste)
2/3 cup of green peas (mixed in with yams)
2 slices of Flax grain bread
1 cup of cottage cheese
1/2 container of yogurt (added to cottage cheese)
1/2 scoop of whey protein added to cottage cheese as well.
Apple
Meal #6 (1.5 hours after meal #5)
1/2 cup of oatmeal
1/2 cup of Fiber One
6-8 oz of ground turkey mixed with Three cheese sauce
1 slice of ff cheese
1.5 cup of veggies
Meal #7 (P+F)
6 egg whites + 2 whole eggs
1.5 cups of Spinach
tbsp natural peanut butter
Meal #8 (hour before bed)
1 cup of cottage cheese
1/2 scoop of Low Carb Grow
5 fish oil capsules.
Nighttime Feeding…usually have 1/2 scoop of low carb grow with a little Cotage cheese or just the Low carb Grow with water
There you have it. Like I said, I am consuming 4100-4300 kcals per day, but I will more than likely be boosting that up relatively soon.
My largest meal of the day is my first meal post training and my 2nd largest is breakfast. I have slowly learned that I can’t be shy to really stuff those carbs in during these times, ESPECIALLY post training to take advantage of the all important “anabolic window.”
I tend to eat some sort of veggie with each meal, but I keep them to fibrous GREEN veggies such as broccoli, spinach, green beans, and french cut green beans.
And obviously I eat protein with each and every meal.
I am constantly “tweaking” my diet, but for the most part, I feel my diet is working well. I have gained little to no fat and I am putting on weight, albeit I will be increasing cals soon due to stalled weight gain. And as you can see, I eat relatively clean.
As for training, I like to keep my workouts to 60-75 minutes. I do a five day split:
Monday-bi’s/tri’s
Tuesdays-HIIT/Abs
Wednesdays-Delts
Thursdays-Legs
Friday-Chest
Saturday-OFF
Sunday-Back, HIIT
I go for leisurely 30 minute walks in the mornings before breakfast on Mondays, Wednesdays, Thursdays, and Fridays to kickstart the ol’ metabolism and I will do anywheres from 5-15 minutes of low/moderate intensity cardio after training. However, I am thinking about dropping the cardio all together as I don’t think it is needed (HIIT is enough).
As far as training intensity, I am a big fan of low rep training. I rarely EVER go above 8 reps and I generally stay within the 3-6 rep range. Usually do around 4-5 exercises per muscle group.
Well, I think thats about it. I tried to keep it as general as possible. Anyone else going to share what they do?
so help me out with this question…
and this will probably come out totally the wrong way, but how do you eat that much food in the course of a day?
one thing i falter on time and time again when trying to put on size is my diet. im at 6’1 190 or so, and i just cant stomach that much food in the course of a day, even with a pretty high activity level.
so maybe what im getting at is…is that a discipline thing? (ie, am i a pussy?) or is my appetite just not there.
i’ll race sept. 1! dammit. but it’ll be tough.
I’m actually going to cut for the next few weeks and then make fun of your fat asses. That’ll entertain me more.
apb04: It’s not that hard really. But like anything it takes working up to. You can’t go from 2000 cals to 4500 cals in a day. However, incrementally increasing by 300-500 cals every few weeks can get you there.
Also, eating calorie dense foods (meat, oats, nuts, etc) make it much much easier.
I’m currently eating 4500 cals and often find that I could easily work up to 5000.
apb04-
That’s where liquid calories are a godsend. A couple scoops of protein powder, two cups of milk, and a banana make for a good, high calorie p+c shake. If you’re not anal about separating carbs and fat, you can add a couple of eggs and a tablespoon of peanut butter to the mix. Tasty stuff, and almost 800 calories.
apb,
When you look at it, most of my meals are around the 350-500 calorie range which is small potatoes compared to the 1000+ calorie meal I eat post training! The only time where I feel like my stomach is going to explode is that first meal after training. For awhile, I was like, “my god, I cant eat this much.” But now it is no big deal. I’m hungry again 90 minutes later…haha. It does take discipline, but I think I am eating the RIGHT foods…so I am learning to not be scared to eat, especially after training. All my other meals (my P+F meals) are generally hypocaloric, so its not like I feel full all the time. Its just those meals after training where I have to put on “fat” pants…haha. But I see it as eating to grow. As long as I am eating the right kinds of food, I don’t feel guilty. Its kind of like you can feel yourself getting stronger
apb,
Ever eaten 2 big mac’s? Well, there’s about 1200 or so calories right there. That’s all because A) they are loaded with fat, and B) they are calorie dense. As Tony mentioned, you have to eat calorie dense foods. Look at pasta. A box of spaghetti, that I get anyways, has 8 servings in it. Each serving has 42 g of carbs, all complex. So you get around 330-340 g of Carbs right there. Buy a few boxes a week, and voila, you are bulking. Same goes for most other pastas.
Most shitty foods are calorie dense, i.e. Oreos. I’m not saying eat them, they are just an example. There are many other calorie dense foods out there, you just have to find them.
Greekdawg, no, but I guess it could have been. 
I just meant to say that if we were going for 200lbs of LBM, then I’m about 4 oz. over that. I think I’m close to 200lbs of LBM, anyway, depends on how fat I actually am.
greekdawg - rule 4 was designed for those not shooting for 200. If someone weighs 170, they can shoot for 182 or if someone weighs 215, they can shoot for 227. If you are above 200, add the 12 lbs. If you are below 180, add the 12 lbs. If you are between 180 and 200, shoot for 200. If you are 175, you can always shoot for 200 if you please.
I don’t think there will be any “winners” per se, because I can’t afford to give any supps away. I’m a poor grad student, so I have to scrounge for my own supps as it is. Maybe someone (TC, Shugs, Patterson??) can throw in a bottle of the new mag-10 or a 4 week cycle of 4-ad-ec or something like that. As previously stated, if you reach 200 prior to the end date, just keep going. Remember, low bf% too!!