Looking for mass...

January 24 2006:

wt                        176 
Bodyfat  %        15.6%
Lean Mass       149            
Body Fat            27              
Neck               15.75       
Chest              41.5          
Waist                34            
Hip                  38.25        
Bicep (no flex)  14.25        
Thigh               23.5         
Calf                 15.25       
Forearm              11.5       

July 4 2006
 
Bodyweight     195
Bodyfat %       17%
Lean Mass      162            
Body Fat          33              
Neck               16.75       
Chest              45.25          
Waist              35.5            
Hip                  41        
Bicep (no flex)  15.5        
Thigh              25.25         
Calf                16       
Forearm           12.2  

I was not eating enough to support the 166 pounds of muscle I had and so my metabolism adjusted by losing muscle and gaining fat!

My current goal for July 14 through July 28 is to drop fat and put on a few more pounds of muscle.
My bodyfat should be back down to 27 and my lean mass 165...which would put me at 192.

My training and diet are very complex...I will try to record as much of it as I can.
I have not found a way to copy from my tracking program yet!

Here is a link to my general bulking diet
http://www.discussbodybuilding.com/My_3000_calorie_menu_plan/m_91155/tm.htm

Here is a link to the Back history of gain from January to April with workout discussions
http://www.discussbodybuilding.com/m_101184/tm.htm#104720

I don't have photos yet...err well I do..I have to get my mouse on them and then I will put them up. That will be shortly to follow...I have to go train right now...

As I say, my eventual goal is 220 and shredded.

I have gotten a bit sloppy by not increasing my caloric intake to match my muscle gains.

Every 10 pounds of muscle is about 350 to 500 calories more of metabolism!
So with about 13 pounds more muscle than I had in January I should be eating 455 to 650 calories more!!!

I am in a slight deficit this week.
Eating 3000 and occasionally 2300.

So, at 195 I needed 4000 to grow and 3500 to maintain..but I am cutting now...so I eat 3000 and I lose a pound a week...so now I am 190.

When I start bulking again I will be able to grow for the first 10 pounds (a month) on 3500...so now at 200 I will need 4000 to keep growing.  When I hit 210 I will need 4500...at 220 I will need 5000..probably level off at 225 maintaining at 5000.  If I have the muscle mass I need to compete..then I will start to cut and "harden."

To drop to 185 at 4% from 225 at 15%
191 lbs muscle to 177 muscle
34 pounds fat to 8 pounds fat
Losing 26 pounds fat and 14 pounds muscle and water
I'd have lots of leeway.

Though maybe I will be able to compete at 202 with amateur heavyweights...I would be the little guy!  I would rather compete at the top of the lower weight class..at 185.  And then go for a competition weight of 230 the next year!  220 with 10 pounds of fat at 4.5%

Once this leaning period is over I will not return to it for 9-13 weeks.

I have a week +- off starting July 29...then when I return it is right into conditioning followed by strength.

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

7/16/06 - Sunday
Today was a Normal diet day. 
3000 calories
6 Meals, every 3 hours. 

Because of the heat+humidity there was no using the oven...so I relied on the food I had prepared.  Turkey, Salmon, Beef, veggies, quinoa, rice...had an MRP 1 hour pre because I ran late working before my workout!  I hate that.

Training today.  In a new Cycle from the last 3 weeks.

Since I am focused on fat loss, I am doing training that carb depletes   me so that when i do into cardio...there are no carbs left.

BCAA (1.5 tsp pre and post)
L-Arganine 1 tsp (3 g) pre

This is my "B" workout in an A-B-C split
These are designed to be fast and delpleting.
I love this training.  You always scream in pain.  Guaranteed theatre.
I will miss it when I go into bulking again in August. 
But I miss mass training now.

B-Workout
Pects
Delts
Triceps
Abs

2 supersets for each muscle with 2nd SS immediatly followed by a breakdown.

Followed with 30 minutes cardio at 70-80% (127-145 bpm) did "the colosium steps"
Stretching

Lifting was painful.  Took about 30 minutes to lift.

Because of the MRP I sweated like a pig!

Focused on full concentration in the chest movements Incline and flat.  Especially squeezing at the BOTTOM!
 
Shoulders went well...so well I went into a daze from the pain.
Especially, squeezing at the TOP!
 
Triceps are a problem.  Tendon is sore.  Probably from Yoga poses last week???
Limited motion for Triceps extention...nothing less then 90 degrees.
Forgot to squeeze it right at the top because I was hurting from the burn so severly I could barely see.  Remembered to flex em when I hit the floor exasted between super-sets though.  That kept my forhead from bouncing on the deck.

I start with "B", the chest, because that is my weak point right now.

Tomorrow is the "C" + 30 mins cardio probably dancing.

Where the "F" are the photos!!!

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

7/17/06 - Monday
C- Workout
Rear Delts and Lats
Traps
Biceps and Forearms

2 supersets for each muscle with 2nd SS immediatly followed by a breakdown.
Followed with 40 minutes cardio at 60-70% (110-127 bpm) Upper Path

Today was a Normal diet day. 
3000 calories
6 Meals, every 3 hours. 
No MRP.

Tomorrow is the "A" ...Legs which I remember as "challenging" because of the equipment  I will see.

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

7/18/06 - Rest
7/19/06 - Cardio only
 
7/18 is cheat day, but I really don't want anything but I do add Organic Peanut butter to some hot rice and cinnamon

7/19 in a nutrient/caloric manipulation day.

I was going to do legs which is the A workout, but I have a lingering pain so I am taking an extra day of rest.

In the last 19 days I have had 13 training days...so the extra day off is warranted!

I have read Old Navy/Scott Hults journals to his contest readiness.
http://www.discussbodybuilding.com/Training_For_My_First_Competition_at_61/m_34967/tm.htm
http://www.discussbodybuilding.com/Training_For_Your_1st_Competition_At_Any_Age/m_54335/tm.htm
http://www.discussbodybuilding.com/Training_For_My_2nd_Year_of_Competition_at_62/m_80273/tm.htm
http://www.discussbodybuilding.com/Training_to_Earn_My_Natural_Master_Pro_Card_at_Age_63/m_151304/tm.htm

I momentarily reflecting on my past bodybuilding contest prep
In 1983 - when I was hit by a car and set back
In 1986 when I competed in power lifting and arm wrestling and as I prepared to start a BB contest prep...I was sidelined.
In 1994 again preparing with a partner to compete in a mixed doubles event...and was struck by a car...

There is something very special about the whole mystique of bodybuilding.  The discipline, the self torture that we endure and the determination to achieve a goal. 

Reading Scott's journals makes me hungry to go at it again.
I know I need a good 20-25 pounds more muscle to be really competitive.

If i compete at 185 and 4%
Then I would come in with 177.5+ pounds of muscle.

So I probably need to get to around 225 at 15%
That would be 191 pounds muscle...25 up from here.

With all the hell my body has been through...and unlike Scott I trained for the last 30 years...I have to be very smart about training.

I can probably get the muscle I want in the next year.
On 9/24/05 I was at 137 pounds Lean Mass...since then I have been able to put on about 30 pounds of lean mass.  Even with cutting a few times between.

In about 6 months, I will look into choosing a competition.

I should have at least another 15 pounds of mass by then and a good Idea what I've got!

7/20/06 - The "A" workout - Legs

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

January 24 2006:
Calf                 15.25   
 
July 4 2006
Calf                16    

 
Woah Dan... 0.75 inches on your calves in 6 months with only 1.4% in BF??
 
Whats your routine for your calves??
 
TEACH ME! TTEEEAAACCCCHHH MEEEEE!!

Awww, thanks Lynx...its always nice when the gato negro loco likes the calves!
Looking back over my training journals:
 
January was high rep standing calf raises and LOT of walking.
February brought in 1 leg calf raises and Donkey calf raises.
Come March the weights were going up and reps in the 15 range...supersetted standing and seated or donkey 1 or 2x a week.
April started out with 2 weeks of basic power, no specific calf work..but deadlifts, squats, military press, bench, curl, etc...
Then Calf came in the third week with heavy seated and standing again 1x per week
May brough in supersetting seated and standing again..Then later in May I went on to add a drop set at the end
June brough higher rep sets then back to Heavy sets..then pyramids
July is like May at the end..but in the beginning I did not really train them..there were squats to calf raises and such but really nothing specific.
August training will start with the same as April, basic power...etc

Bottom line, the growth was from cycling the training.

And of course if I am not growing I am not eating enough.  So I have to stay on top of that!!!
I will work on getting pics of calves along with other pics!

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

Im subscribing to this thread. Looking forward to the pics Dan. Ill be keeping a keen eye on this.
 
 

7/20/07 - The "A" workout - Legs
7/20/07 is a nutrient/caloric manipulation day.
 
BCAA (1.5 tsp pre and post)
L-Arganine 2 tsp (3 g) pre

Hamstrings
Quads
Calves
Abs
 
2 supersets for each muscle with 2nd SS immediately followed by a breakdown.
 
Total lifting time 40 minutes.  That was a bit longer than I hoped...but it was a great workout.
 
Followed with 30 minutes cardio at 65-75% (118-136 bpm) did "the Colosseum steps"
Stretching

Yea..30 minutes of cardio after legs...I forgot how fun that is.
 
Speaking of calves...ouch.  Drop sets after 2 supersets...
Squats are so much more fun after the first set...that first set is always...trouble.
 
I have had some tendon/joint pain.  That is one of my many sensitivities or...acidosis.
So I am having grapefruit with my first post workout meal (not my PWO)
 
I am looking into something like Berry Green by New Chapter:
Organic spinach, organic blueberry, organic kale, organic parsley, organic cranberry, organic red cabbage, organic green cabbage, organic broccoli, organic brussels sprouts, organic okra, organic papaya, organic rose hips, organic pomegranate, organic concord grapes, organic oats, organic brown rice, organic turmeric, organic ginger, organic cinnamon, and organic chicory. INGREDIENTS cultured with the following probiotics species, 1 billion per serving at the time of manufacture: L.casei, L.plantarum, L.salivarius, L.acidophilus, L.rhamnosus, S.thermophilus, B.bifidum, B.infantis, B.longum, and B.breve.
 
That would have an alkaline effect...only problem is I can not have any grasses...that is wheat, oats, barley, rye..and there is oat...[&o]  i may try it to see if I can get the desired effect or if I get the oat sensitivity effect that I know so well!
 
For next workout:
Remember to flex during eccentric, concentric, and isometrically in extended and contracted positions!
 
7/21/07 "B"-Workout

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

7/21/07 "B"-Workout

Legs are starting to ping as my workout ends...yesterday was the first day of squats in a month...though I have worked leg continuously...weighted squats were not in the routine...too bad too because the sweep of my quads was just filling out and kind of went down a bit..but here we go back to nice sweep!
 
B-Workout
Pects (Decline focus)
Delts
Triceps
Abs

2 supersets for each muscle with 2nd SS immediately followed by a breakdown.
 
Focused on flex during eccentric, concentric, and isometric in extended and contracted positions.
 
Took 40 minutes.

Followed with 30 minutes cardio at 65-75% (118-136 bpm) did "the Colosseum steps"
Stretching - need to get this more focused!
 
A nutrient/caloric manipulation day.
 
Still soreness in Triceps tendon...working on getting alkaline foods into diet as well as enzymes to address the acidity.  Starting enzymes on the
 
7/22/07  is "super-compensation" day and is a "C" - Workout (or rest)

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

7/22/06 - Rest
7/22/07  is "super-compensation" nutrition day

7/23/06 - "C"-Workout
7/23/06 is a normal nutrition day.
 
Rear Delts and Lats
Traps
Biceps and Forearms

2 supersets for each muscle with 2nd SS immediatly followed by a breakdown.
Took about 30 minutes, which was maybe 10 minutes faster than last "C" representing more intensity.
Followed with 30 minutes cardio at 60-70% (110-127 bpm) Upper Path

I love it when I am in a caloric surplus!!!
I felt great, energetic, able to really push, squeeze, focus....strong..so I have to work faster to tire the muscle and allow lower weights to do the trick.
 
7/24/07 - The "A" workout - Legs
7/25/07 - the cheat nutrition day
7/26 - 7/28 the last 3 nutrient/caloric manipulation days  then a week off, travelling and camping I think..then Back for the MASS building!!!!

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

7/24/06 - Cardio only
7/24/06 is a normal nutrition day.

30 minutes cardio at 60-70% (110-127 bpm) Lower Path
 
Sleep last night was rough.  So I took an active rest day.
 
7/25/07 - The "A" workout - Legs
7/25/07 - the cheat nutrition day
 
7/26/07 "B"-Workout
7/27 or 7/28/07 "C"-Workout
7/26 - 7/28 the last 3 nutrient/caloric manipulation days  then a week off, travelling and camping ..then Back for the MASS building!!!!

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

Post a leg workout... 

You could be a candidatefor a Quad Hobbler

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

7/25/07 - The "A" workout - Legs
Today was a Normal diet day. 
Sleep last night was rough. 

5 minutes light cardio to warm up...
Quads
Leg extension / Squats
Breakdown on squats

Stagger around until I can stand again...
Hamstrings
Leg Curl / Stiff Leg Deadlift
Breakdown on Stiff Leg Deadlift

Stagger around until I can stand upright again...
Calves
Seated Calf/standing calf
Breakdown on standing calf

Stagger around until I can stand again...
Abs
3 sets 25 crunches on the ball

2 supersets for each muscle with 2nd SS immediately followed by a breakdown (drop set).
Total lifting time 50 minutes....I spent too much time panting like  train and doing drama about the f-ing pain.

Followed with 20 minutes cardio at 65-75% (118-136 bpm) did "the Colosseum steps"
Stretching
Light cardio cool down and stretching....

7/26/07 "B"-Workout
There wil be some cheating this day as I am going to see a stage presentation of Beauty and the Beast and then go for Pizza...sorry Marc, no beer...so I am going to train before we go to the theatre and bring an MRP with me.  This would be a great time for two DS Sustain Bars!

7/28/07 "C"-Workout
7/26 - 7/28 the last 3 nutrient/caloric manipulation days  then a week off, travelling and camping ..then Back for the MASS building!!!!

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

1- Where the heck have you been during all the Quad Hobbler posts?

2- That leg workout is a freaking warmup.  I want Dan to do the full QH without cheating and staying as close as possible to the weights listed (within reason).

Don't make me make a poll and call for DB supporters!

Quad Hobbler I - Leg Training That Will Make You Limp

Quad Hobbler II - Super-High Intensity Leg Training

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Quad Hobbler?
 
Looks like fun!

I am in a leaning phase so I have low glycogen..no way I would do 20 sets for quads.  I would just lose muscle.

Wait until I am bulking...after my strength training...about the 4th week in August.

When I am in a gym I can do that strictly...I don't train in a gym..but I can fudge it with the equipment I do use. 

---from the shack in the woods!

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

7/26/07 - the real cheat nutrition day

Ended up going to see a stage presentation of "The Beauty and the Beast" with MRPs in the auditorium and having dinner out.   Belle was captivating...

7/27/07 "B"-Workout
7/28/07 "C"-Workout
7/27 - 7/28 the last 2 nutrient/caloric manipulation days

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

Getting slack on your posts here Dan!!
 
Hurry up and post some damn photos! ive been waiting and waiting and waiting and still nothing!

I was gone for a week!
Just back playing catch up!
 
I will catch up the last two posts and include some other info from wich I am creating my next training cycle!
 
As a side note I am 189 today...on the 28th I was 192 at 16%
161 lean and 31 fat
 
I did not lose the amount of fat nor gain the muscle I wanted to primarily do to the poor quality of my sleep.   Too much cortisol..too little recovery.  Also due to the low calories in the diet.
 
However...Once I start training I should be fine as I have repaired the sleep troubles!
My lean mass should shoot up pretty fast.
 
I will take measurements later today and will post those with the 2 days I have yet to post.
 
 
 
 

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

Hey dan good look with this, got any pics?

Yup..I will try to put up photos with that.

7/27/07 "B"-Workout
B-Workout
Pects
Delts
Triceps
Abs

2 supersets for each muscle with 2nd SS immediately followed by a breakdown.

Focused on flex during eccentric, concentric, and isometric in extended and contracted positions.

Took 30 minutes.

Followed with 45 minutes cardio at 65-75% (118-136 bpm) did "the Colosseum steps"
Stretching - need to get this more focused!

7/28/07 "C"-Workout
Rear Delts and Lats
Read lat raises and Rows
Traps
Shrugs and upright rows
Biceps and Forearms
Preacher curls and curls followed with final set of reverse curl
Abs
Ball Crunches

2 supersets for each muscle with 2nd SS immediatly followed by a breakdown.

Took about 40 minutes.
Followed with 45 minutes cardio at 60-70% (110-127 bpm) Upper Path

Followed by 8 days off..maybe 9.

Next step is to look at diet.

I am going to start the first week at .7 - .9 grams of protein per pound of my next goal weight (200) to kick the gains off...at about 25% Protein, 45% carbs, and 30% fat and will slowly increase carbs and protein to keep the muscle gains progressing.

I will plan my diet in a minute and post it here...
Calories - 2985
Protein - 196g
Carbs - 354g
Fat - 91g

Meal 1:
Nuts, walnuts, english 1/2 oz (14 halves)
Fish oil, menhaden 1 tsp(s)
Blueberries, raw 1 oz
Bananas, raw 2 oz
Designer Whey 1 Scoop
Nonfat Milk 1 cup(s)
CEREAL, RTE, PUFFED RICE: ALL NATURAL, TGTBT 2 1/2 cup(s)
shredded Coconut 2/3 Tablespoon
Multivitamin 1 Tablet
Joint Formula 2 capsule

Meal 2:
Nuts, almond butter, plain, with salt added 1 tbsp(s)
POLANER ALL-FRUIT Spread 1 tbsp(s)
TURKEY, YOUNG TOM, BREAST, MEAT AND SKIN,ROASTED 3 oz
Snacks, rice cakes, brown rice, plain 6 cake
Peppers, sweet, red, raw 3/4 cup(s), chopped
Salad dressing, mayonnaise, soybean and safflower oil,with salt 2 tsp(s)

Meal 3:
Salad dressing, mayonnaise, soybean and safflower oil,with salt 1 tsp(s)
Snacks, rice cakes, brown rice, plain 4 cake
Beef, ground, 85% lean meat / 15% fat, patty, cooked,pan-broiled 1 1/4 patty ( yield from 1/4 lb raw meat )
Beans, snap, green, cooked, boiled, drained, without salt 4 oz
Sweetpotato, cooked, boiled, without skin, without salt 4 oz

Meal 4:
BCAA 5000 Powder Optimum Nutrition 3 Teaspoon (split pre and post workout)
Creatine 5G (pre workout)
L-Arganine 4g (pre workout)
NOW Pro-Gainer 1 SCOOP (post workout)
Super Heavyweight Gainer Champion Nutrition 1 scoop (post workout)
Calcium & Magnesium - Natures Way 1 Capsule (post workout)
B-Complex 50 Solaray 1 Capsule (post workout)
Vitamin C 500 Solaray 1 Capsule (post workout)

Meal 5:
Kale, raw 1 cup(s), chopped
Fish oil, menhaden 1 tsp(s)
Calcium & Magnesium - Natures Way 1 Capsule
Joint Formula 2 capsule
Rice Pasta, Organic Brown Tinyada 2 dry oz
CHICKEN, BROILER, LEG+BACK, MEAT, WATERCHILL, ROASTED 3 oz
Tomato products, canned, sauce, with tomato tidbits 1/4 cup(s)

Meal 6:
shredded Coconut 2/3 Tablespoon
Celery, raw 1 cup(s), diced
Designer Whey 1 Scoop
CEREAL, RTE, PUFFED RICE: ALL NATURAL, TGTBT 1 1/2 cup(s)
Nonfat Milk 1 cup(s)
Flax Seed Oil 1 Teaspoon

This is a sloppy meal plan.  But it will be fun to eat.
After a week of this I will remeasure my stats and see what I need to do to get the gains cranking!  Maybe 2 pounds a week of muscle?   So 2 months to 200 pounds!
 
I will post my stats in the AM.
Also my new workout plan outline.

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

I am going to give some of the rationale for my choice of workout regimen:

The key is to stimulate ongoing growth.  This means keeping the body in a state where it has to continually adapt or as Daniel Gastelu more accurately says "acclimate"....and is supported in doing so.

Research has shown that changing your training each subsequent session for the same body part leads to more muscle growth than changing it every 4 weeks. 

Focus on 80-100% compound (multi joint) movements and 0-20% isolation (single joint) movements.

Cycle the training (endurance, strength, hypertrophy) and vary the progressions in every cycle!  This progression demonstrated greater muscle growth than it's reverse.

Proper form is king. 

Start with the least amount of work to get the desired result...including both diet and training.

Accelerate the pace of concentric (lifting/pushing/pulling) portion of lifts in perfect form.  Use control on eccentric portions (lowering) of movements.  Feel full contractions at both isometric ends extended and flexed.

The revers of the above is also very powerful and research shows it also gives excellent results...that is DECELERATE an accelerated eccentric/lowering/releasing portion of a movement under control.  Followed by a 2+ second pause at the end/bottom/extension to allow the muscle to de-load the stretch-reflex...then an accelerated concentric (lifting/pushing/pulling) portion of lifts, as fast as you can.

Do not train beyond the threshold of recovery and diminished returns ...instead train muscle with more intensity variations.

You only need to challenge the body and muscle sufficient to bring about the desired adaptive response...then support recovery as completely as possible.

Because the body adapts quickly to stimuli, you need to vary the challenge to get the body to continue to respond with desirable adaptations.

Resting 2 or 5 minutes showed no change in results of strength training.

In hypertrophy training, shorter duration rests resulted in increased hypertrophy compared with longer rests.

In hypertrophy training high set volume (6) did not result in additional muscle growth or hormonal response over moderate set volume (4).  Though additional muscle growth and hormonal response was higher in moderate set volume (4) than for low set volume (2).

Cardiovascular exercise results in a change in muscle building patterns that inhibits the optimal building of muscle.  As the goal is optimal muscle growth, there will be no cardio.

The body adapts to protein intake, facilitating more waste as protein intake increases.  Therefor I will start with a lower intake than normal and progress it.  When lowering protein intake there is a loss of beneficial protein use as the body continues to waste high amounts of protein and lags in acclimation to lower intakes ...however this can be mitigated through protein timing and availability.

Supplementation refers to adding on to an already well defined nutrition and training program.  If diet and exercise are not optimal, supplementation is wasted.

Leucine, a BCAA is known to be the protein synthesis catalyst in the body.  BCAAs are also a source of muscle sparing energy.

Creatine's benefits are so well researched that I simply need to mention it will be used in it's pure form.  The key being consistent use.  Timing of dosage has not demonstrated that it is as important.

L-Arganine is an excellent antioxidant and increases cellular oxygenation in addition to it's mild vasodilation properties and supporting NO production.

Glucosamine and Chondroitin are precursors for tissue building and joint repair and will be used.

Additionally...every 10 pounds of muscle increases caloric needs 350 to 500 calories.

I will keep a journal with numerous measures "daily" including:
(     ) Sleep quality
(     ) Workout intensity capacity
(     ) Mental Focus
(     ) Energy
(     ) Mood
(     ) Water intake
(     ) Adherence to meals

These are links to what I use:
L-Arginine 
4-6 grams pre bed

or in pill form L-Arganine (4-6 grams) and Citrulline (200-1000mg)
L-Arganine

L-Citrulline


BCAA
.035 g per pound of bodyweight or 1/4 teaspoon per 35 pounds taken immediatly pre workout and again the same immediatly post workout

Creatine
1 hour pre workout 3-5 grams

Glutamine
Rarely but - 2 grams after severe workouts, pre bed if 2 hours after a meal

Fish Oil
2 teaspoons a day fills out my calories right now
or
Krill Oil

I switch between 3 MRPs for if/when when I need those or post workout
Now ProGainer - Chocolate..the vanilla is nasty- this is also the one that I make pudding with...
Champion Super Heavy Weight Gainer 1200
Now Lean Grow - for down days or as a quick meal replacement/boost with teeth but no carbs

B-50 complex
with the MRP to aid in using the carbs and daily to keep my b vitamins near optimal

C-500 
various times for immune support and to get my C in an optimal range

Calcium-Magnesium Complex
to get my Cal/Mag in an optimal range, taken with MRP usually

Glucosamine and Chondroitine
joint repair and health as well as tissue repair

L-theanine
(immediatly post workout) reduce the body's response to stress in general

Vegan One Multiple Multivitamin
1 a day

Antioxidant
Pine Bark Extract: 30mg, Grape Seed Extract: 50mg, Co-Enzyme Q10: 10mg, Alpha Lipoic Acid: 50mg, Green Tea Extract: 50mg

Whey Protein Vanilla (Mega Pack) 10 lbs
To optimize protein % of various meals and in my MRPs.

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

Sorry to hijack your journal - So going by the 'acclimatisation' theory Dan, isnt it then reasonable to think that should we be cycling our diet too? i.e. protein and carb?

I am happy to discuss anything here...
 
as I said...

The body adapts to protein intake, facilitating more waste as protein intake increases.  Therefor I will start with a lower intake than normal and progress it.  When lowering protein intake there is a loss of beneficial protein use as the body continues to waste high amounts of protein and lags in acclimation to lower intakes ...however this can be mitigated through protein timing and availability.

 
However, nutrition adaptation is the opposite of training adaptation.  Acclimation to training is to benefit the body, but is generally not what we want if it happens too quickly.  It enables the body to do less work and handle a recurring event more easily, which might mean more muscle...but then the body is acclimated!
 
Acclimation to nutrition is to be more efficient at the foods we take in and more beneficial to us!...better at burning fat or storing it, better at using fat or carbs for energy rather than protein...better at building muscle, better at storing and using energy for training, etc.
 
The key thing about cycling fat, protein, and carbs is to manipulate hormonal response. 
 
There is a small advantage to doing a low protein period...in hormonal response, as the body will be more apt to use the protein for building, when you raise the intake, if the stimulus is there.
 
There is not a whole lot of actual research on benefits of nutrition cycling...however there is good research showing that the consistent diet gives favorable results...
 
We may yet learn something about benefits to cycling the diet.  I know one researcher who is also a natural bodybuilder working on protein intake questions in clinical research.
 
I do cycle my total calories, rotate my food choices, modulate my nutrient balance (though I know that certain balances are ideal based on personal oxidative and metabolic rates), etc...
 
I just lowered my calories to an average of 2500 for the last few weeks.  This was to slow my TSH production and thus my metabolism...so that I could start to gain at 3000 calories rather than 4500...in 20 pounds I will be back at 4500+- but I would rather start eating a lower intake and see gains!!
 
Keep in mind we increase our total calories as we gain muscle...and we vary our total protein, carbs, and fat over time...
 
That is kind of a trick...many people come to the site and are eating 1700, do a calories calculator and see they need 3000 to gain..and switch to 3000 right away and lose all the benefit of going 2300...2550...2800..3000!!!  They kick up the thyroid production in response to the sudden hypercaloric intake!  They miss all the gains they could have had on the way up.  Same thing with people who start off with 8 sets per body part!

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

So then, what is the best way to optimise our hormonal response with diet?
And what hormones are we talknig about here? Just increasing the anabolic ones? Insulin, thyroid and testosterone? Or can dietary changes significant reduced catabolic hormones as well? (i.e cortisol)

Stats:
July 4 2006
 
Bodyweight     195
Bodyfat %       17%
Lean Mass      162            
Body Fat          33              
Neck               16.75       
Chest              45.25          
Waist              35.5            
Hip                  41        
Bicep (no flex)  15.5        
Thigh              25.25         
Calf                16       
Forearm           12.2  

August 7 2006
 
Bodyweight     190
Bodyfat %       14.5%
Lean Mass      162            
Body Fat          28              
Neck               17       
Chest              45          
Waist              35.5            
Hip                  39.5       
Bicep (no flex)  15.25        
Thigh              24.5
Calf                16       
Forearm           12 

August 7 Trianing Journal
1-10 (10 =best)
(9) Sleep quality
(9) Workout intensity capacity
(6) Mental Focus
(7) Energy
(6) Mood
(9) Water intake
(9) Adherence to meals

Todays training was the first in 9 days.  I plan to do a week of muscle endurance specific training before going in to strength and mass work. 

The plan is to do full body with 15-25 reps 3 days this week.
Calories as mentioned are at 3000.

Creatine 5g
BCAA 7.5g = 1.5 Tsp x2 (pre and post)
L-Arganine 3g 1 Tsp
ALC 3g 1.5g x2
L-Theonine 100 mg (pre)

The Workout: 
Done in supersets to shorten the duration. 
10 exercises.  15-25 reps each.  Not to failure.  Minimal rest.
warm up
Bench
Row
Bench
Row
Tri Press
Military
Tri Press
Military
Bi Curl
Leg Curl
Bi Curl
Leg Curl
Squat
Squat
Calf Raise
Weighted Crunch
Calf Raise
Weighted Crunch
Stretching & Cool Down

I think it took almost an hour!  Yeesh!

I do it again a bit heavier on Wednesday.

As for why I don't give weights...that is because I am in a remote location using unusual equipment...as pictured.  That is over 300 pounds of resistance in my hands.


[image]local://7022/83A5AA54BCF34A8A85F096F1CFB4EF61.JPG[/image]

Attached Image(s)

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

ORIGINAL: Lynx100

So then, what is the best way to optimise our hormonal response with diet?
And what hormones are we talknig about here? Just increasing the anabolic ones? Insulin, thyroid and testosterone? Or can dietary changes significant reduced catabolic hormones as well? (i.e cortisol)

 
A daunting topic at the moment.  yes, all the anabolic hormones...as well as avoiding catabolic states.
 
Perhaps I will compile a primer for the answer to that!  And then we can refine it.

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

ORIGINAL: danmirage

7/18/06 - Rest
7/19/06 - Cardio only
 
7/18 is cheat day, but I really don't want anything but I do add Organic Peanut butter to some hot rice and cinnamon

7/19 in a nutrient/caloric manipulation day.

I was going to do legs which is the A workout, but I have a lingering pain so I am taking an extra day of rest.

In the last 19 days I have had 13 training days...so the extra day off is warranted!

I have read Old Navy/Scott Hults journals to his contest readiness.
http://www.discussbodybuilding.com/Training_For_My_First_Competition_at_61/m_34967/tm.htm
http://www.discussbodybuilding.com/Training_For_Your_1st_Competition_At_Any_Age/m_54335/tm.htm
http://www.discussbodybuilding.com/Training_For_My_2nd_Year_of_Competition_at_62/m_80273/tm.htm
http://www.discussbodybuilding.com/Training_to_Earn_My_Natural_Master_Pro_Card_at_Age_63/m_151304/tm.htm

I momentarily reflecting on my past bodybuilding contest prep
In 1983 - when I was hit by a car and set back
In 1986 when I competed in power lifting and arm wrestling and as I prepared to start a BB contest prep...I was sidelined.
In 1994 again preparing with a partner to compete in a mixed doubles event...and was struck by a car...

There is something very special about the whole mystique of bodybuilding.  The discipline, the self torture that we endure and the determination to achieve a goal. 

Reading Scott's journals makes me hungry to go at it again.
I know I need a good 20-25 pounds more muscle to be really competitive.

If i compete at 185 and 4%
Then I would come in with 177.5+ pounds of muscle.

So I probably need to get to around 225 at 15%
That would be 191 pounds muscle...25 up from here.

With all the hell my body has been through...and unlike Scott I trained for the last 30 years...I have to be very smart about training.

I can probably get the muscle I want in the next year.
On 9/24/06 I was at 137 pounds Lean Mass...since then I have been able to put on about 30 pounds of lean mass.  Even with cutting a few times between.

In about 6 months, I will look into choosing a competition.

I should have at least another 15 pounds of mass by then and a good Idea what I've got!

7/20/07 - The "A" workout - Legs

 
Hey, Dan.  I will be happy to help you with your diet and supplements.  Thanks for reading my posts.  I write them in order to provide some "experienced" help and support to those who might be interested in competing. 

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

A daunting topic at the moment.  yes, all the anabolic hormones...as well as avoiding catabolic states.

Perhaps I will compile a primer for the answer to that!  And then we can refine it.

 
Sounds like a plan!!

Hey, Dan.  I will be happy to help you with your diet and supplements.  Thanks for reading my posts.  I write them in order to provide some "experienced" help and support to those who might be interested in competing. 

 
Thank you Scott, I have found a great deal of value in your posts. 
 
First, in the form of motivation.
 
Like you, I love bodybuilding.  I love the look, smells, sounds, feel, struggles, etc...everything!
Your posts are like a book on breaking into bodybuilding...(when you get your pro card...how about it?)
 
Second, with my extensive understanding of nutrition and training, it is fascinating to look at the cycles you go through in diet, nutrition, and training.
 
When I get closer to choosing a contest, I will certainly be picking your brain!
For posing, for timing, for supplementation...etc..
 
Since I never made it to the weeks of competition cutting in any of my previous moves toward BB competition...I simply do not have the experience or arriving in top shape and would certainly want to have someone on my side who did have it!  Plus, in your working with Dave and other's you have some insight, I imagine, into how what you know really applies to others. 
 
I am still looking at being at the National Gym Association (NGA) event in
Atlanta, Georgia - September 30th as cheerleader for "Team Old Navy" !!
 
I am excited!

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

ORIGINAL: danmirage

Hey, Dan.  I will be happy to help you with your diet and supplements.  Thanks for reading my posts.  I write them in order to provide some "experienced" help and support to those who might be interested in competing. 

Thank you Scott, I have found a great deal of value in your posts. 

First, in the form of motivation.

Like you, I love bodybuilding.  I love the look, smells, sounds, feel, struggles, etc...everything!
Your posts are like a book on breaking into bodybuilding...(when you get your pro card...how about it?)

Second, with my extensive understanding of nutrition and training, it is fascinating to look at the cycles you go through in diet, nutrition, and training.

When I get closer to choosing a contest, I will certainly be picking your brain!
For posing, for timing, for supplementation...etc..

Since I never made it to the weeks of competition cutting in any of my previous moves toward BB competition...I simply do not have the experience or arriving in top shape and would certainly want to have someone on my side who did have it!  Plus, in your working with Dave and other's you have some insight, I imagine, into how what you know really applies to others. 

I am still looking at being at the National Gym Association (NGA) event in
Atlanta, Georgia - September 30th as cheerleader for "Team Old Navy" !!

I am excited!

Me too, Dan.  I really want to win my Master's Pro Card at the NGA.  I am doing a 'warm up' show, the OCB Gulf States Bodybuilding Championship in Baton Rouge, LA, on September 16, two weeks before the NGA event.  I will be ripped and shredded for the NGA.  When you are ready, I will be your long-distance Personal Trainer.  Distance Learning is the way to play, without pay...I'm free.  LOL

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]