I look forward to your posts everyday. T-Nation should hire you to write articles.
[quote]TRU76 wrote:
I look forward to your posts everyday. T-Nation should hire you to write articles. [/quote]
x2
Holy crap that is a lot of working out, looking forward to the videos and pictures… great stuff
If possible, how about some footage of a lower body session? That would be cool to see!
EDIT: I gotta agree with what ParagonA said below. You make me want to get out right now and do some sled work. I would if I were feeling better. I woke up yesterday and wasn’t feeling that great, went to the gym and hit back and biceps anyway, and felt TERRIBLE afterward. Probably should have just stayed home, but now I’ve learned my lesson. I’m relaxing today and trying to eat a lot of solid good food.
Great update. Gold!
I could really feel the energy and dedication. Makes me want to work harder, man!
Looking forward to your next post!
Cheers, PA
First off, I want to say that I’ve learned a lot through this thread. When I lose the motivation sometimes I just look at some of your workout and I’m pumped.
I just have a question about something you metioned last page. You said after you gain 10ish pounds you have to hold that wieght for the body to recomp. Can you touch on how you would go about doing that?
Which part are you referring to? How to go about the 10 lb gain or how to hold that weight to let your body adjust??
I’m assuming you know what it takes to gain 10 lbs, so I’ll touch on the “holding” part.
Keep it simple. If you’ve paid attention to how you’ve been able to gain said 10 lbs., then you will know what you did (nutritionally, more so than training) to get there.
Your weight gain will eventually stall out (in this case around that 10 lb increase mark), then you simply hold that weight for a while. How long? Depends on the person, their dedication, consistency, etc. It’s usually a couple of months (sometimes more, sometimes less). Our bodies are amazingly efficient at adapting, so it will give you the signs you need to continue the holding pattern you’re in.
Assuming that the 10 lbs gained was mostly lean tissue and minimal fat, you’ll need to continue to consume approximately the same number of calories it took you to get there, or slightly less (not less food volume, as you’ll see in my next point).
However, your focus should be on quality foods at this point, which it should always be anyway. For some, eating a “higher than normal” amount of junk food to gain that 10 lbs may be necessary, but the goal would be to switch out some of the junk for cleaner foods, while keeping the calories roughly the same, which could mean eating more, since the cleaner foods aren’t as calorically dense.
This will accomplish a couple of things:
- Continue to signal your body that your overall energy intake is about the same, ensuring it adapts to this current intake and accepts it as “normal” to hold your current body weight
- Allow you to continue to eat large amounts of foods, which is the goal. You want to be able to eat as much as possible, without gaining fat. Eating is very “anabolic” which is always a good thing pertaining to your metabolic rate, hormone efficiency, etc
- It’s simply healthier…less preservatives, high quality proteins and amino acids, less cholesterol, cleaner sources of fuel (carbs) for workouts (this will help with your body’s ability to efficiently shuttle nutrients into (and out of) the body’s cells, lean tissues, etc.
In summary:
-
Do what you need to do to gain that 10 lbs, but do it as intelligently as you can. Keep an eye on fat gain, pay attention to hunger levels, workout performance (as well as the type of “program” you used during this weight gain phase), recovery, overall calories and your main sources of macronutrients (it would be very helpful to know the % of each. This will give you a clear idea of what macro percentages work for you, as well as where you’re “carb spillover” point is–how many carbs (and when you consume them…breakfast? Workout? Most meals of the day?).
-
Once you hit your goal weight, switch to cleaner food sources for the most part, keep an eye on the scale to ensure it’s hovering around this new body weight, and pay attention to your body composition during this period (the way clothes fit and the mirror are good indicators as always).
2a. One great strategy to ensure you keep your new found weight as “neat” as possible is to start implementing “tactical carb intakes.” You should be doing this most of the time anyway (as you’re focusing on that 10 pound gain). This will begin to “restore” proper nutrition partitioning and get you back to a more intelligent and structured carb intake (when gaining weight, there can be a tendency to "eat whatever, whenever, especially carbs).
Maintain the above strategy for as long as it takes to let your body “reset” to this new found weight and more favorable body composition.
Hopefully, that answers your question and can help provide some clarity on how I’ve had success with the above process.
Good luck
[quote]IFlashBack wrote:
First off, I want to say that I’ve learned a lot through this thread. When I lose the motivation sometimes I just look at some of your workout and I’m pumped.
I just have a question about something you metioned last page. You said after you gain 10ish pounds you have to hold that wieght for the body to recomp. Can you touch on how you would go about doing that? [/quote]
I didn’t touch on the physical training aspect of this process. Obviously, the amount of work you’re putting in on a weekly basis will dictate energy turnover and requirements.
This needs to be factored in also. If you’re doing a lot of work, then you’re nutritional needs will be different (greater), than if you’re only doing a moderate or low amount of physical training.
[quote]synergy93 wrote:
Which part are you referring to? How to go about the 10 lb gain or how to hold that weight to let your body adjust??
I’m assuming you know what it takes to gain 10 lbs, so I’ll touch on the “holding” part.
Keep it simple. If you’ve paid attention to how you’ve been able to gain said 10 lbs., then you will know what you did (nutritionally, more so than training) to get there.
Your weight gain will eventually stall out (in this case around that 10 lb increase mark), then you simply hold that weight for a while. How long? Depends on the person, their dedication, consistency, etc. It’s usually a couple of months (sometimes more, sometimes less). Our bodies are amazingly efficient at adapting, so it will give you the signs you need to continue the holding pattern you’re in.
Assuming that the 10 lbs gained was mostly lean tissue and minimal fat, you’ll need to continue to consume approximately the same number of calories it took you to get there, or slightly less (not less food volume, as you’ll see in my next point).
However, your focus should be on quality foods at this point, which it should always be anyway. For some, eating a “higher than normal” amount of junk food to gain that 10 lbs may be necessary, but the goal would be to switch out some of the junk for cleaner foods, while keeping the calories roughly the same, which could mean eating more, since the cleaner foods aren’t as calorically dense.
This will accomplish a couple of things:
- Continue to signal your body that your overall energy intake is about the same, ensuring it adapts to this current intake and accepts it as “normal” to hold your current body weight
- Allow you to continue to eat large amounts of foods, which is the goal. You want to be able to eat as much as possible, without gaining fat. Eating is very “anabolic” which is always a good thing pertaining to your metabolic rate, hormone efficiency, etc
- It’s simply healthier…less preservatives, high quality proteins and amino acids, less cholesterol, cleaner sources of fuel (carbs) for workouts (this will help with your body’s ability to efficiently shuttle nutrients into (and out of) the body’s cells, lean tissues, etc.
In summary:
-
Do what you need to do to gain that 10 lbs, but do it as intelligently as you can. Keep an eye on fat gain, pay attention to hunger levels, workout performance (as well as the type of “program” you used during this weight gain phase), recovery, overall calories and your main sources of macronutrients (it would be very helpful to know the % of each. This will give you a clear idea of what macro percentages work for you, as well as where you’re “carb spillover” point is–how many carbs (and when you consume them…breakfast? Workout? Most meals of the day?).
-
Once you hit your goal weight, switch to cleaner food sources for the most part, keep an eye on the scale to ensure it’s hovering around this new body weight, and pay attention to your body composition during this period (the way clothes fit and the mirror are good indicators as always).
2a. One great strategy to ensure you keep your new found weight as “neat” as possible is to start implementing “tactical carb intakes.” You should be doing this most of the time anyway (as you’re focusing on that 10 pound gain). This will begin to “restore” proper nutrition partitioning and get you back to a more intelligent and structured carb intake (when gaining weight, there can be a tendency to "eat whatever, whenever, especially carbs).
Maintain the above strategy for as long as it takes to let your body “reset” to this new found weight and more favorable body composition.
Hopefully, that answers your question and can help provide some clarity on how I’ve had success with the above process.
Good luck
[quote]IFlashBack wrote:
First off, I want to say that I’ve learned a lot through this thread. When I lose the motivation sometimes I just look at some of your workout and I’m pumped.
I just have a question about something you metioned last page. You said after you gain 10ish pounds you have to hold that wieght for the body to recomp. Can you touch on how you would go about doing that? [/quote]
[/quote]
Wow thanks for the detail, much appreciated!
I’ve already gained the weight, I was just wondering how to hold it. The main problem I had was I gained the weight really quickly; my diet wasn’t “dirty”, but it definately wasn’t dead strict. The main change is that the total amount I was eating was a LOT more (Like 50% more). I tend to put on the fat easily, so that’s what happened. The upside is that my strength has gone up by a fair margin. My hope is that if I keep eating the same volume, just cleaner, as well as maintain the rate of progression in strength my body should recomp. Thanks for the help!
Is the planned cheat meal on top of everything else you ate that day, meaning all of tuesdays food + cheat meal, or the same as tuesday with a cheat meal replacing some of the macros?
Also, do you think moderate or higher carbs are nexessary to bulk, or can someone succesfully gain with low-moderate carbs and moderate-higher fat most days and a few high carb cheat meals each week (or one high carb day)?
Also, using a push/pull/legs/off split, do you think it would be a good idea to do IBB rep scheme and workout methods one rotation, then the next one do a more traditional 3-4 sets of 6-8 reps (but still keeping things explosive),then the next rotation back to IBB, then the next traditional, etc. You could have different exercises for each rotation that you would use for say 2-3 months and improve upon, then you could switch out the exercises for new ones in each rotation. Hope this isnt too confusing lol.
[quote]synergy93 wrote:
My daily intake is entirely dependent upon my goals at the time, but yes, generally I consume the large majority of my carbs peri-workout, and workout carbs AND overall daily carbs correlate to the workout for that day. I approach carb intake (and overall energy intake) from the perspective of giving my body what it needs based upon the energy demands I’m placing on it within a couple hour period. For example, I wouldn’t have a ton of carbs at night, just because it’s a “high carb” day. I don’t need them at night (unless I’m training at night, which I never do), so I don’t have them (only veggie carbs).
Here’s a basic outline of what a current typical week would look like…I’m not including calorie totals
Monday
Training emphasis: Push…very high number of sets, moderate to high volume (as in total sets, not reps…reps on main exercise are usually 3 reps per set, sometimes up to 5, sometimes as low as singles for a few sets) and high intensity (as defined by a lot of working sets near my 1RM)
Daily intake
350-400 grams protein
200 grams of carbs (120 of which come in the form of workout nutriton…ANACONDA Protocol 1 (3 FINiBARs)
**The other 80 grams come from one other serving of starches/grains and fruit (40-50 grams) and the rest from veggies
140 grams fat…since my overall carb intake is moderate and my protein intake is high, I increase fats to make up the rest of the calories, and provide my body with another major source of fuel, other than protein. The carbs are pretty much burned up during the training session. If you’re over 200 lbs., I’ve found that you can easily utilize 100 grams of the RIGHT carbs during a workout
Tuesday
Training emphasis: Pull…High number of sets, modertate reps, olympic lift based workout, so intensity is very high
**Big group of muscles + high volume and intensity = an increase in overall calories, mainly from carbs
Daily intake
350-400 grams protein…closer to 350 due to the higher carb intake
250 grams carbs…2 FINiBARs, 2 scoops Surge Workout Fuel, 2 ANACONDA, 1 MAG-10 (this is about 150 grams of carbs) Yes, I realize that the carb source in both FINiBARs and Surge Workout Fuel are basically the same, but it’s an easy way to boost your carb intake, and those FINiBARs are damn tasty
The other 100 would come from two other meals containing carbs from starches/grains and fruit, split up into two meals…30 grams each, the other left over carbs come from veggies
110 grams of fat
**I also attend Krav Maga at night on Tuesday’s…usually have 1 scoop of ANACONDA and 1 scoop of MAG-10 prior to this training session
Wednesday
Training Emphasis: Legs **OR TAKE THIS DAY OFF IF I FEEL I NEED IT, but usually train…Very High number of sets on main movement (either Back squats or front squats), low reps, high intensity
**Very demanding workout, but keep my carb intake the same as Tuesday, BUT HAVE A PLANNED CHEAT MEAL ON THIS DAY…It’s easily an extra 1200 calories, most of which are from carbs…huge burrito from Qdoba…extra chicken, rice, and pinto beans, and chips and guacomole
The overall intake is exactly the same as Tuesday
Thursday
Training Emphasis: OFF from weights, but go to Krav Maga class again
350 grams protein
100 grams carbs (64 of which come from 2 scoops of Surge Workout Fuel before class), veggies the rest of the day
125 grams Fat
**I use this as my control day…lower overall caloric intake, especially carbs
Friday
Training Emphasis: Push 2
Same nutrition as Monday
Saturday
Training Emphasis: Pull 2
Same nutrition as Tuesday
Sunday
Training Emphasis: Legs 2 OR OFF
Same nutrition as Wednesday, including cheat meal…breakfast at a local hippie joint, all organic foods IF I TRAIN THAT DAY
If OFF from training, same nutrition as Thursday, with only one dose of carbs (50 grams or so) at breakfast
The main point I’m trying to get across, is that you should fuel your body according to the energy demands you’re placing on it. I feel that high carb days are beneficial, but I don’t eat carbs all day long because it’s a higher carb day. I strategically time them according to my workouts. I’ve found this to work very well for continuing to add size and strength, while minimizing fat gain. I basically follow the same principles when focusing on fat loss, but my overall energy intake would be somewhat lower (not necessarily carb intake), and I create higher metabolic demands with the addition of some cardio work, as well as an increase in workout density.
I hope this post can help some of you get a handle on how to structure your daily and weekly nutritional approach. Remember, this is what works for me. Like you’ve heard a million times, everyone is a little different, so adjustments will need to be made along the way. If you’re working just as hard in the kitchen as in the weight room and keeping a food log, you’ll have a much easier time determining if what you’re doing both nutritionally and training-wise is moving your towards your goals or not.
You have defined a specific goal for yourself, right?
[quote]WestCoast7 wrote:
Based on the day diet you posted, would it be correct to say that you support front loading carbs pre-workout, and then stick with P+F meals for the rest of the day? Is this your standard practice, or only something that pertains to certain days?
Also, more importantly, who is your favorite current and former NFLer?[/quote]
[/quote]
how many calories per pound do you think is needed roughly to gain fairly lean mass? Do you use any formulas or have you gone by feel?
Liam, not trying to be a jerk here, but if you read the entire thread Synergy goes into great detail about his diet and the reasoning for doing what he is doing.
How has the progress been going Synergy? Keeping your sanity?
[quote]hockey_guy wrote:
Liam, not trying to be a jerk here, but if you read the entire thread Synergy goes into great detail about his diet and the reasoning for doing what he is doing.
How has the progress been going Synergy? Keeping your sanity?[/quote]
Agree, and very interested to see what your looking like at this point.
Hi guys,
Quick update. Super sorry I’ve been off the grid again. Not an excuse, but I’ve been training 20+ hours per week for this comp, working more than a full time job, had family visiting for the last two weeks from Germany (BTW…they were eating EVERYTHING that is off limits for me right now, right in front of my face…it was torture!!! Germans love bread, potatoes, chocolate, desserts, etc). I seriously almost lost it and told them to go back to Germany!!! 
Anyway, they’re now gone, and I’m back in the zone for the next 3 1/2 weeks.
Made some MAJOR dietary changes this week, in hopes of eliminating the some of the “bloat” I’ve been carrying around (due to certain foods), and last little bit of body fat.
Your mind plays some serious tricks on you at this point, but I’m not panicking, staying the course, and setting myself up, to “coast in.”
Energy levels are in the tank this week, but to be expected at this point.
The good thing, is that my workout performance hasn’t suffered significantly (retaining most of my strength and work capacity, although they are definitely down from 2-3 weeks ago).
I’ve been implementing more cardio, and have changed my training split up this week, to coincide with the decrease in overall nutrients. There’s no way I could keep up the amount of intensity I was training at, on such little fuel.
I’m still using the Anaconda protocol, but have scaled it back a bit. Currently using: 1 FINiBAR, 1 scoop Fuel, 2 scoops Anaconda, 1 scoop MAG-10) for the main afternoon weights session.
For the PM workouts (if I’m doing weights (isolation work for muscle worked in the main workout earlier in the day OR Sled work for the same muscle groups…sometimes I’ll do a bit of both…iso work and sled after that) I’ll usually have:
1-2 scoop Anaconda, 1-2 MAG-10
Overall carbs are down this entire week to 70 per day (all from the protocol). I’m basically depleting this week, and will carb up again on Saturday, implementing mostly whole foods (will get some from the protocol) to see how my body responds. This will give me an idea of how to approach the last 3 weeks, and that final prep week.
The body is changing on a daily basis now, and it’s fun again to see some positive progress, despite feeling like shit. I know I’m on the right track, just can’t panic.
Also, I’ve been using Receptor Max again the last week or so, and I absolutely can tell a difference…more vascular and good pumps during workouts, despite carbs being pretty low.
I’ll probably drop carbs again next week, depending on how this week rounds out, so I’ll have to wait and see.
That’s it for now.
I’ll try to check in on Saturday after I carb up and have more energy. I’ll be around before that and will do my best to get some of your questions answered.
Please send your support…it’s getting tough and it’s always nice to have others in your corner!!!
Good luck with the last few weeks! You’ve got all of the T-Nation posters on your side! Can’t wait to see how all the work you’ve been doing will pay off.
Good luck. You are an inspiration.
[quote]ashylarryku wrote:
Good luck with the last few weeks! You’ve got all of the T-Nation posters on your side! Can’t wait to see how all the work you’ve been doing will pay off.[/quote]
Thanks a lot…I’m on a bit of murderous streak today…EVERYTHING and EVERYONE pisses me off!
[quote]ryanbCXG wrote:
Good luck. You are an inspiration.[/quote]
Thanks a lot. It really does help to get home at night, when I’m dog tired and see that guys are in my corner.
An interesting thing I’ve observed, for pretty much this whole prep, is that when “outsiders” or regular folk look at me, they just assume…“He’s just dieting, and working hard.” Ha! If those who have never gone through something like this knew what it really takes, they would be absolutely shocked at the level of commitment this requires. It’s amazing. Each time I do it, I ask myself…“How the hell did I do this before?”
Anyway, I’ll quit bitching and take it a day at a time.
Thanks again for all your support.
wow synergy…to say…Thanks a lot…I’m on a bit of murderous streak today…EVERYTHING and EVERYONE pisses me off! …sounds like you need HELP!!! I wouldn’t even say that in a joking way. Hope you make it to your competition. I hope your not over here in Stillwater…lol.
keep it goin synergy. lookin forward to the finished product.
I also would like to know how you feel about Receptormax and if you have noticed a difference in carb ‘usage’ when taking it. thanks alot.