Twisted's Program (perrynaytor)
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Twisted's Program (perrynaytor) - 7/15/2007 10:48:24 AM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Twisted's Muscle Gain Program (begins Monday, July 16th, 2007)
2,300 Calories (30/50/20)
287 g protein
172 g carbs
51 g fats
-------------------
Meal Plans
47 g protein per meal
28 g carbs per meal
8.5 g fat per meal
Breakfast
3 Egg Whites
1 Egg
Smoothie
Snack #1
Tuna on 1 slice of whole wheat
Pre W/O Shake
Lunch/Post W/O Shake
Chicken Breast + 2/3 Can of Tuna
Anator p70 Shake
Snack #2
Almonds
Turkey Slices
Dinner
2 Chicken breasts
Cottage cheese
Snack #3
Casein Shake w/ Milk
Cottage Cheese
Grand Total (according to my math)
2,330 Calories
53g Fat
158 Carbs
290.5 Protein
Went over a little in fat and protein and calories.. missed carbs by 14g. Ahwell. I will probably havea cup of milk midday which has 13 carbs and no fat in it, so it's all good.
I also walk about a mile every morning before breakfast at the track with my girl, so I don't want to cut that out just because this is bulking. It won't matter much right?
Planned Workout
Benchpress (fast 3 sets of 8-10 reps(change grips every other set to normal and wide and very wide) 1st set of 15
Incline dumbbell press (slow) 3 sets of 6-12 alternating reps 1 set of 15
Bench dips (close grip) 3 sets of 8-10 reps 1st set of 15
Shoulder press (close grip,slow motion) 3 sets of 6-12 alternating reps 1st set of 15
Tricep kickbacks 3 sets of 8-10 reps 1st set of 15
(Edit: Thanks IBB.)
I will enter my food plans tonight, and recorded weight tomorrow after my workout.
< Message edited by Perrynaytor -- 7/15/2007 6:27:15 PM >
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
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RE: Twisted's Program (perrynaytor) - 7/15/2007 11:56:28 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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Like I told twisted calm down on those sets. 3 sets is fine don't over due it.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Perrynaytor)
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RE: Twisted's Program (perrynaytor) - 7/15/2007 1:31:41 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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IBB, I was looking at your bench press plans in your version of this program, and I'm going to ask what I never understood fully.. You take like a medium heavy ish weight and do 15 reps on it.. and then the other 2 sets you go up in weight and do 8 - 10? Increase the weight every 2 weeks that you press 15 times?
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to IBendBarbells)
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RE: Twisted's Program (perrynaytor) - 7/15/2007 1:37:04 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: Perrynaytor
IBB, I was looking at your bench press plans in your version of this program, and I'm going to ask what I never understood fully.. You take like a medium heavy ish weight and do 15 reps on it.. and then the other 2 sets you go up in weight and do 8 - 10? Increase the weight every 2 weeks that you press 15 times?
Your going to have to go into my journal and see how I wrote it out.
I increase the weight at 15 reps every week by 5 lbs for the first 2 weeks.. The third week I do 12 reps and increase by 5lbs the 4th 12 reps and increase by 5 lbs Then a 5th the same thing then decrease the reps to 10 etc.... Look at my journal for the exact math.. its like an equation through weeks reps and weight.. the weight is always increased 5lbs per week. Start with now what ever you can do 15 times.. If you know you can rep 185lbs 10 times knock off 20lbs to 165lbs and rep that 15 times that can be your starting point.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Perrynaytor)
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RE: Twisted's Program (perrynaytor) - 7/15/2007 1:59:21 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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185 10 times? I wishhh, haha, I have to push my ass off the bench and bounce it to get the full one rep, which most consider cheating. So, I know for a fact I can get 100 lb 15 times.
Bench (subject to change depending on how easy 100lb x 15 is)
week 1: 100 x 15
week 2: 105 x 15
week 3: 110 x 12
week 4: 115 x 12
week 5: 120 x 12
week 6: 125 x 10
week 7: 130 x 10
week 8: 135 x 10
week 9: 140 x 8
week 10: 145 x 8
week 11: 150 x 8
week 12: 155 x 6
week 13: 160 x 6
week 14: 165 x 6
Deadlift
week 1: 155 x 15
week 2: 160 x 15
week 3: 165 x 12
week 4: 170 x 12
week 5: 175 x 12
week 6: 180 x 10
week 7: 185 x 10
week 8: 190 x 10
week 9: 200 x 8
week 10: 205 x 8
week 11: 210 x 8
week 12: 215 x 6
week 13: 220 x 6
week 14: 225 x 6
These work out perfect. If in 14 weeks I can do my one rep max six times, I'll be stoked.
When it comes to squats, I need to do those in free weights and re do my max. Honest to God, whenever I walk in the gym someone is in the squat rack bicep curling, or shrugging, so I use the machine. So I got 240 on the machine, but free weights is probably (and I know from back in football) a lot different, but I hope I'm not off by much.
Bicep Curls (Barbell)
week 1: 50 x 15
week 2: 55 x 15
week 3: 60 x 12
week 4: 65 x 12
week 5: 70 x 12
week 6: 75 x 10
week 7: 80 x 10
week 8: 85 x 10
week 9: 90 x 8
week 10: 95 x 8
week 11: 100 x 8
week 12: 105 x 6
week 13: 110 x 6
week 14: 115 x 6
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to IBendBarbells)
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RE: Twisted's Program (perrynaytor) - 7/15/2007 4:21:46 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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odds are you may miss some reps with the barbell curls.. The squats and bench may progress though, It looks good though. I garantee that you are going to press 165lbs 6x easly by the end of the routine.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Perrynaytor)
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RE: Twisted's Program (perrynaytor) - 7/15/2007 4:42:39 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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You think the diet in post #1 will be okay for at least one day? I need some food suggestions to cut back fat or something.. I mean, a gram is a whole 10 calories.. I went over in protein.. I duno yet how to fix it really. It stumped me for 45 minutes until I said "**** it."
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to IBendBarbells)
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RE: Twisted's Program (perrynaytor) - 7/16/2007 11:06:39 AM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Okay, just got home from my workout.
Bench Press
100lb x 15 - Normal Grip
125lb x 10 - Inner Grip
135lb x 8 - Wide Grip
Incline Dumbell Press
25lb x 10 Slow
35lb x 8 Fast
Dips
1 Set x 10
Tricep Extensions
25lb x 10 Medium Speed
15lb x 10 SLOOOOOOW MOTIOONNNN
Military Press
75lb x 10 Slow
90lb x 8 SUPERRRRRRRR SLOOOOOW
Nice workout.
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to Perrynaytor)
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RE: Twisted's Program (perrynaytor) - 7/16/2007 12:15:28 PM
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twistedlink
Posts: 7819
Joined: 5/31/2005
Status: offline
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didnt see this, yeah i overestimated the sets a tad, this program wears the crap out of you, il edit the program soon with less sets.
going super slow is fine for the exercises you did, but on deadlifts especially, just go only a teensy bit slower, otherwise youre doing great, next week just do opposite of last week, where an exercise was slow-do it fast (not too fast for injury lol) and change reps to opposites too.
Otherwise youre doing fine
as to diet, amazing, youve managed to somehow go OVER the protein amount and go UNDER the carb amount, most people do it the other way around, haha, if you start to get the runs or cant manage 50% protein, going 40/40/20 is still sufficient for cycle 1.
Also try to get 5lbs onto the big lifts every week, maybe 10lbs if you can manage it (mainly for DL and squat, bench would be 5lbs)
That way after just cycle 1 your bench will be 20lbs more than you used to do
You dont have to post it here, but remember your old stats, and after cycle 1 (4 weeks)
and cycle 2 (until you add 2-3% Bodyfat) post up all the gains you got so i can see if the programs a success or not
thats measurements
lean weight
fat weight
strength
etc etc
general feeling of the diet etc
otherwise youre doing great
thanks for taking part, it means a lot.
_____________________________
11 days
quote:
original:Jane
I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.
quote:
original:Jane
WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.
(in reply to Perrynaytor)
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RE: Twisted's Program (perrynaytor) - 7/16/2007 1:58:28 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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I'll go ahead and put stats here. I duno how to measure stength, though.
Height - 5'9"
Weight - 156
BF % - 12.5
LBM - 136.5lb
Fat Weight - 19.5
Neck - 15"
Arms (Biceps & Triceps) - 13"
Forearms - 10.5"
Chest - 39.5"
Abdomen - 32"
Legs (Hams & Quads) - 20.5"
Hips - 30.5"
Calves - 13"
By the way, how will 30/50/20 affect my BF% and lean muscle gain compared to 40/40/20?
Choking down chicken and tuna to get 30/50/20 is pretty tough, but if it will help fat loss and maximal muscle gain, I'm all for it.
< Message edited by Perrynaytor -- 7/16/2007 2:20:36 PM >
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to twistedlink)
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RE: Twisted's Program (perrynaytor) - 7/16/2007 3:55:54 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Tomorrow's feeding plan.
Totals:
2,443 Calories
57g Fat
148g Carbs
291g Protein
Breakfast:
4 Egg Whites
1 Whole Egg
The Smoothie (Whey, Fat Free Yogurt, Peanut Butter, Ice & Water)
Snack #1 & Pre Workout Shake
Oatmeal
5 Egg Whites
100% Whey Powder
Lunch & Post Workout Shake
4 oz Grilled Tilapi
4 oz Turkey Kielbasa
Anator p70
Snack #2
100& Whey
1 Cup Cottage Cheese
Dinner
Turkey Burgers (8 oz)
Final Meal
T.R Complete (casein)
1/2 Cup Cottage Cheese
Looks better than today. I'm so sick of chicken already it isn't even funny.
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to IBendBarbells)
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RE: Twisted's Program (perrynaytor) - 7/16/2007 3:56:55 PM
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twistedlink
Posts: 7819
Joined: 5/31/2005
Status: offline
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quote:
ORIGINAL: Perrynaytor
I'll go ahead and put stats here. I duno how to measure stength, though.
Height - 5'9"
Weight - 156
BF % - 12.5
LBM - 136.5lb
Fat Weight - 19.5
Neck - 15"
Arms (Biceps & Triceps) - 13"
Forearms - 10.5"
Chest - 39.5"
Abdomen - 32"
Legs (Hams & Quads) - 20.5"
Hips - 30.5"
Calves - 13"
By the way, how will 30/50/20 affect my BF% and lean muscle gain compared to 40/40/20?
Choking down chicken and tuna to get 30/50/20 is pretty tough, but if it will help fat loss and maximal muscle gain, I'm all for it.
Nice stats, strength stats are 1 rep maxxes, or 3 rep maxxes, or even 10 rep maxxes, like you did
135lb x 8 - Wide Grip
at whichever speed you chose, in 2 weeks time when doing the same speed, try doing 140-145lbs for 8 reps, so you gain strength, you wont always be able to do this, but itl be good.
40/40/20 will do pretty much the same as 30/50/20
30/50/20 will simply make the metabolism faster from all the protein, and it being more than carbs
you can deviate a tad, i mean 35/45/20 wont make or break the diet, just stick to the general figures between 40/40/20 and 30/50/20 and the cycle will work
chances are youll lose 2-3lbs of fat minimum in cycle 1 (hopefully) and gain a good 1lbs of muscle in them 4 weeks (too much protein being used for metabolism rather than gains) then when cycle 2 kicks in, youll start to see massive weight gains, some will be fat, but itl mostly be muscle, and all fat gained is then shed by doing cycle 1 again.
It basically means you can still bulk and eat a lot of carbs without any true 6 month cutting cycle in the winter ready for the summer, youll just fluctuate between 1-4% bodyfat variations however much fat you start off with.
_____________________________
11 days
quote:
original:Jane
I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.
quote:
original:Jane
WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.
(in reply to Perrynaytor)
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RE: Twisted's Program (perrynaytor) - 7/16/2007 4:02:27 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Okay, so in like 12 weeks, I should probably be up to about 165 - 170 with about a 12% body fat that I have currently?
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to twistedlink)
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RE: Twisted's Program (perrynaytor) - 7/16/2007 4:09:29 PM
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twistedlink
Posts: 7819
Joined: 5/31/2005
Status: offline
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depends on how your body reacts, im confident with 165lbs, 170lbs might be a tad too optimistic, but we shall see!
I am very confident you will at least get SOME gains, including fat loss, muscle gain, and strength gain.
remember 10lbs is a lot of muscle, and once you start hitting the 180lbs section (as youre 5'9") gains will start to slow down considerably, as your at a point where your body starts to require mass amounts of energy and stimulation just to maintain its heavy muscle amounts.
12% BF is a nice BF by the way, not too high and not too low, good for energy reserves.
remember if you feel youre adding too much fat-lower the calories
But to be honest i doubt thatl be the case, when done properly this programs workouts should have you leaving the gym pretty tired, i know i am when i leave
_____________________________
11 days
quote:
original:Jane
I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.
quote:
original:Jane
WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.
(in reply to Perrynaytor)
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RE: Twisted's Program (perrynaytor) - 7/16/2007 4:25:16 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Edit: My back is semi sore today, so I'm going to do legs & bis & abs, then back and tri's or something on Thursday
Squats (slow)
2 sets 8-10, 1 set 15
Leg Press (Slow)
2 sets 8-10, 1 set 15
Leg Extension (Fast)
2 Sets 6-12, 1 set 15
Leg Curl (Fast)
2 Sets 6-12, 1 Set 15
Barbell preachers (slow reps)
2 sets of 6-12 alternating reps 1 Set 15
Cable Curls (Fast)
2 sets 6-12 alternates, 1 Set 15
Weighted Decline Situps (Slow)
2 sets 15, 1 set 20
Suspended Knee Ups (Fast)
1 set 20, 2 Sets of 15
The reason I post the night before is so I can be upstairs, print quick, get to the gym and write down weight, I'm generally in a hurry during the day.
< Message edited by Perrynaytor -- 7/17/2007 6:55:07 AM >
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to twistedlink)
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RE: Twisted's Program (perrynaytor) - 7/17/2007 1:24:34 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Squats
90lb x 15
125 x 10
135 x 10
Leg Press
150 x 15
200 x 10
240 x 8
Extension
90 x 15
110 x 12
Curl
60 x 12
90 x 8
Barbell Preachers
35 x 15
45 x 10
55 x 8
Cable Curls
20 x 12
then my left bicep gave out
Decline weighted sit ups
10 x 15
Free flat crunch x 20
Decline Unweighted x 15
Knee ups
3 Sets of 10
After the first two sets of quats in the warm up, my left hamstring started giving me a ton of trouble. I was majorly pissed. Today wasn't so great after that. I mean, ****, I wanted to ****ing do some ball busting squats, but whatever. Oh well.
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to Perrynaytor)
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RE: Twisted's Program (perrynaytor) - 7/17/2007 4:26:15 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Wednesday's Feeding Plan
Totals:
Calories - 2,365
Fat - 49.5
Carbohydrate - 168
Protein - 291.5
Breakfast
3 Egg Whites
1 Egg
Canadian Bacon
Fat Free Mayo
Whole Wheat Bread
Snack One
3.75 oz Roast Beef
8 oz Cottage Cheese
Whey Protein
Lunch
Tuna
4 oz Cottage Cheese
Whey with Skim
Snack Two
3 Egg Whites
1 Egg
Whole Wheat Flour Tortilla
Whey with Skim
Dinner
4 oz Chicken Tender
4 oz Cottage Cheese
Snack Three
T.R Complete Shake
You weren't kidding about the dut duts with this much protein, twisted. Tomorrow is an off day from lifting, but we'll still put up rafters for the building, so whatever.
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to Perrynaytor)
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RE: Twisted's Program (perrynaytor) - 7/18/2007 6:01:07 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Totals:
2,383Calories
52g Fat
136g Carbs
295g Protein
Breakfast:
4 Egg Whites
1 Whole Egg
The Smoothie (2 Scoops Whey, Fat Free Yogurt, Peanut Butter, Ice & Water)
Snack #1 & Pre Workout Shake
Oatmeal
5 Egg Whites
100% Whey Powder
Lunch & Post Workout Shake
4 oz Grilled Tilapi
4 oz Turkey Kielbasa
Anator p70
Snack #2
100& Whey
Dinner
Mahi Mahi Filet
Final Meal
T.R Complete (casein)
Yeah. I wonder if this is too much fish consumption in 4 days time?
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to Perrynaytor)
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RE: Twisted's Program (perrynaytor) - 7/19/2007 8:52:14 AM
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rippedchick
Posts: 5135
Joined: 1/8/2005
Status: offline
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quote:
ORIGINAL: Perrynaytor
I'll go ahead and put stats here. I duno how to measure stength, though.
Height - 5'9"
Weight - 156
BF % - 12.5
LBM - 136.5lb
Fat Weight - 19.5
Neck - 15"
Arms (Biceps & Triceps) - 13"
Forearms - 10.5"
Chest - 39.5"
Abdomen - 32"
Legs (Hams & Quads) - 20.5"
Hips - 30.5"
Calves - 13"
By the way, how will 30/50/20 affect my BF% and lean muscle gain compared to 40/40/20?
Choking down chicken and tuna to get 30/50/20 is pretty tough, but if it will help fat loss and maximal muscle gain, I'm all for it.
Are these flexed or not flexed? Some of my measurements are about the same if they're flexed.
_____________________________
- Bobbi
Athlete wins team track title all by herself!
www.alternativefit.blogspot.com
(in reply to Perrynaytor)
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I can't wait to see what happens in the next 6 - 8 weeks even the first 4 might be pretty cool.
