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 Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://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 Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://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 Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://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 Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://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 Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://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

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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 Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://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 Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://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 Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Post a leg workout... 

You could be a candidatefor a Quad Hobbler

Marc C. David
Support DB! Buy your supplements at Supplements101.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 Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://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
Support DB! Buy your supplements at Supplements101.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 Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175