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Looking for mass... - 7/13/2006 2:12:16 PM
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danmirage
Posts: 6022
Joined: 11/20/2005
Status: offline
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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.
< Message edited by danmirage -- 9/14/2006 12:41:51 PM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
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RE: Looking for mass... - 7/16/2006 11:24:08 PM
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danmirage
Posts: 6022
Joined: 11/20/2005
Status: offline
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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!!! 
< Message edited by danmirage -- 8/8/2006 8:47:51 AM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to danmirage)
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RE: Looking for mass... - 7/19/2006 10:06:01 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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quote:
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!!
(in reply to danmirage)
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RE: Looking for mass... - 7/20/2006 1:27:31 AM
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danmirage
Posts: 6022
Joined: 11/20/2005
Status: offline
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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:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Lynx100)
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RE: Looking for mass... - 7/20/2006 2:28:24 AM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Im subscribing to this thread. Looking forward to the pics Dan. Ill be keeping a keen eye on this.
(in reply to danmirage)
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RE: Looking for mass... - 7/20/2006 7:57:43 PM
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danmirage
Posts: 6022
Joined: 11/20/2005
Status: offline
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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... 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:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Lynx100)
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RE: Looking for mass... - 7/21/2006 8:33:41 PM
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danmirage
Posts: 6022
Joined: 11/20/2005
Status: offline
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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:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to danmirage)
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RE: Looking for mass... - 7/23/2006 6:37:40 PM
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danmirage
Posts: 6022
Joined: 11/20/2005
Status: offline
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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:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to danmirage)
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RE: Looking for mass... - 7/24/2006 7:45:17 PM
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danmirage
Posts: 6022
Joined: 11/20/2005
Status: offline
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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!!!!
< Message edited by danmirage -- 7/25/2006 9:36:04 PM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Marc David)
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RE: Looking for mass... - 7/24/2006 9:35:41 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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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
_____________________________
(in reply to danmirage)
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RE: Looking for mass... - 8/5/2006 9:20:33 AM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Getting slack on your posts here Dan!!
Hurry up and post some damn photos! ive been waiting and waiting and waiting and still nothing!
(in reply to danmirage)
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RE: Looking for mass... - 8/5/2006 9:37:58 AM
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PimpWivGunZ
Posts: 1018
Joined: 11/10/2005
From: My mum
Status: offline
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Hey dan good look with this, got any pics?
(in reply to danmirage)
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RE: Looking for mass... - 8/5/2006 11:29:04 AM
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danmirage
Posts: 6022
Joined: 11/20/2005
Status: offline
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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.
< Message edited by danmirage -- 8/6/2006 3:41:24 PM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to PimpWivGunZ)
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Too much cortisol..too little recovery. Also due to the low calories in the diet. 