phersan's Optimum Anabolics Log

Re: RE: phersan's Optimum Anabolics Log (TheIronMan)

Wed, 20 Aug 2008 08:26:02 GMT

How is the program going so far? I just started this week. Hopefully, it is a good program. I read different things about negative training weight lifting and I am not sure if it will be effecient. How is the protein cycling going?

RE: phersan's Optimum Anabolics Log (David1991)

Sat, 02 Aug 2008 15:25:08 GMT

ORIGINAL: phersan

Jeff's pretty built from what I remember... but like I said in a post a couple pages back, I'd like to see more science behind his claims as well, but for now I was just gonna try it out and see for myself... kinda like a personal experiment. I think 3 weeks of low protein is unnecessarily long.

And in the program (low protein phase), you do fuel your muscles with protein right after you workout ... 30-40 grams right after you workout and the muscles are supposed to use just about all of it right away... then produce testosterone. Protein cycling isn't a new concept, but many people overlook it... maybe it's not as good as he hypes it up to be, but I did it and I felt pretty good to be honest. I don't know if I'll cycle protein again, just because of the hassle, and how you can get good gains without cycling... maybe a 1 week cycle would be more appropriate, just to keep the body guessing... might do that.

I will admit, Jeff's marketing is pretty convincing, and he could probably fool a lot of people with his claims... but the intensity of this program, the convenience of the workout sheets with all the exercises and stuff, and the diet tips were worth it in my opinion. I'll do the gains soon after I eat lunch... I'll tell you now, I got some decent strength results in a lot of exercises. I never did flyes with 40lb dumbbells in my life before.

weakling

RE: phersan's Optimum Anabolics Log (phersan)

Sat, 02 Aug 2008 14:14:48 GMT

well I've been lifting for about 3 and a half years on and off now... so I'm not that new to training. I did start this program after like 6 months off tho, so I know my gains came quickly just because I was off for so long. But I made good strength gains, and quick size gains too, and I am lifting some weights that I was lifting back in my prime when I was lifting non stop for like 2 years... so I'm back on track where I was more or less, and I did it in about 8 weeks, so I'll hand that to Jeff... the intensity works, and I will be using a lot of his program in my own routine from now on. Supersets are VERY efficient, was doing them before this program, but he's laid out a lot of good stuff for me now.

In my opinion, you just gotta take what he says with a pinch of salt, and use what works for you... all of the information is there, given to you plain and simple. You just gotta pick apart the stuff you think is crap, and stick with the stuff that's useful and is working for you. I have a pretty good idea of what I want to be doing from here on out in terms of training... and I will post it up sometime in the near future. It will look very similar to the OA program, but there will be some significant modifications.

RE: phersan's Optimum Anabolics Log (NBSFighter)

Sat, 02 Aug 2008 13:18:22 GMT

Phersan, it's crazy how big your arms are compared with the rest of your body. Maybe it's just me, I dunno, but I'm quite jealous My arms suck

RE: phersan's Optimum Anabolics Log (coldfire)

Sat, 02 Aug 2008 13:04:19 GMT

ORIGINAL: phersan

Jeff's pretty built from what I remember... but like I said in a post a couple pages back, I'd like to see more science behind his claims as well, but for now I was just gonna try it out and see for myself... kinda like a personal experiment. I think 3 weeks of low protein is unnecessarily long.

And in the program (low protein phase), you do fuel your muscles with protein right after you workout ... 30-40 grams right after you workout and the muscles are supposed to use just about all of it right away... then produce testosterone. Protein cycling isn't a new concept, but many people overlook it... maybe it's not as good as he hypes it up to be, but I did it and I felt pretty good to be honest. I don't know if I'll cycle protein again, just because of the hassle, and how you can get good gains without cycling... maybe a 1 week cycle would be more appropriate, just to keep the body guessing... might do that.

I will admit, Jeff's marketing is pretty convincing, and he could probably fool a lot of people with his claims... but the intensity of this program, the convenience of the workout sheets with all the exercises and stuff, and the diet tips were worth it in my opinion. I'll do the gains soon after I eat lunch... I'll tell you now, I got some decent strength results in a lot of exercises. I never did flyes with 40lb dumbbells in my life before.

You had gains because you are new to training, and pretty much everything will lead to gains. Good luck with the program, just don't get caught in Jeff's claims. He speaks a lot of crap.

RE: phersan's Optimum Anabolics Log (phersan)

Sat, 02 Aug 2008 12:57:34 GMT

Jeff's pretty built from what I remember... but like I said in a post a couple pages back, I'd like to see more science behind his claims as well, but for now I was just gonna try it out and see for myself... kinda like a personal experiment. I think 3 weeks of low protein is unnecessarily long.

And in the program (low protein phase), you do fuel your muscles with protein right after you workout ... 30-40 grams right after you workout and the muscles are supposed to use just about all of it right away... then produce testosterone. Protein cycling isn't a new concept, but many people overlook it... maybe it's not as good as he hypes it up to be, but I did it and I felt pretty good to be honest. I don't know if I'll cycle protein again, just because of the hassle, and how you can get good gains without cycling... maybe a 1 week cycle would be more appropriate, just to keep the body guessing... might do that.

I will admit, Jeff's marketing is pretty convincing, and he could probably fool a lot of people with his claims... but the intensity of this program, the convenience of the workout sheets with all the exercises and stuff, and the diet tips were worth it in my opinion. I'll do the gains soon after I eat lunch... I'll tell you now, I got some decent strength results in a lot of exercises. I never did flyes with 40lb dumbbells in my life before.

RE: phersan's Optimum Anabolics Log (David1991)

Sat, 02 Aug 2008 07:14:30 GMT

im getting really tired of jeff anderson. at first i thought he was really cool, like when i first started learning about lifting, but honestly his emails are ridiculous. every one is like "new super muscle building/fat loss trick"...the things he comes up with arent even new or that good and he has no real background with this stuff anyway. i remember seeing a pic of him and he looked like a normal 40yr. old out of shape guy

RE: phersan's Optimum Anabolics Log (coldfire)

Sat, 02 Aug 2008 04:53:13 GMT

ORIGINAL: phersan

hey fox, welcome to my layer... yeah the diet is part of the optimum anabolics program. Jeff Anderson suggests a 3 week low protein diet, but I think that is unnecessarily long and am shooting for 2 weeks.

the concept behind protein cycling is simple. You saturate your muscles with protein for 6 weeks or so, normal high protein diet, 6 small meals a day, etc... then you cut it out of your diet for 3 weeks, or in my case 2 weeks.

The concept behind the cycling is this: you're allowed one high protein meal (30g) right after you work out... your muscles are supposed to just soak it all up right away, and then run out, so your body will be looking for more protein to rebuild the muscles but will fall WAY short of the needed amount, thus it will look for secondary options to aid the muscles. The lack of protein is supposed to naturally increase your testosterone and other growth hormones by a very significant amount. And those hormones will rebuild the muscles.

I think I'm feeling a difference in the gym, but it could all be psychological... either way, my weights are up so I'm not complaining. And maybe I can drop a pound or two of fat these 2 weeks while I'm at it since I cut out all my meats and dairies!

thanks for the question tho, good to see people reading this and wondering...

I am sorry phersan, but Jeff Anderson will write ANYTHING just to sell his ebooks. As far as I know there is no support for his claim about protein cycling and increasing testosterone. Testosterone levels should DROP after a training session. If they don't, you didn't stress your body. Even if you could raise your hormones levels, it won't build any muscle if there is nothing to build from.

The only thing that low protein diet can affect is your recovery rate (to the worse side).

If you have something that supports his theory I would love to hear.

RE: phersan's Optimum Anabolics Log (phersan)

Sat, 02 Aug 2008 00:01:36 GMT

ok so I worked out today... again, did my own thing. I think I'm gonna take tomorrow off since I dont work and do all the gains and stuff from these past 8 weeks... and then start a new log with my own routine

RE: phersan's Optimum Anabolics Log (phersan)

Thu, 31 Jul 2008 23:25:43 GMT

bobbi... give me a break girl. I took like a week and a half hiatus from the gym. I met this girl... you know, been busy going out on hot dates and stuff She's adorable...

Anyway, I worked out today and it felt good. Really good. I didn't do the OA program routine cause I felt like I wouldn't be able to handle this week's pace after my break. (30 seconds in between sets, 60 seconds in between supersets). I did my own little thing. I still used super sets, but I did 4 sets instead of 5 of each superset and my pace was a little slower. I think I'm gonna take this time to modify the OA program to my likings and see what kinda results I get. This program was well worth it tho, I'm just too curious of a guy to stick to one thing haha. I'll post up my 8 week gains and stuff tomorrow maybe... and I will describe in detail what I will be doing on my next 16ish week program I plan on trying. I might end this log here after I post my gains... and then start a new one.

RE: phersan's Optimum Anabolics Log (rippedchick)

Thu, 24 Jul 2008 15:25:15 GMT

You haven't worked out in daaaayz and now it's your bday and you're not lifting all weekend? slacker.

RE: phersan's Optimum Anabolics Log (phersan)

Thu, 17 Jul 2008 17:56:49 GMT

Week 8 / Day 4

Workout: Progressive Load
Diet: Low Protein
Bodypart: Back
[60 seconds between exercises / 90 seconds between supersets]

Superset One: wide arm cable row / wide grip lat pulldown

Set One: 13x110lbs / 12x130lbs
Set Two: 10x120lbs / 10x130lbs
Set Three: 8x110lbs / 9x120lbs
Set Four: 8x110lbs / 9x110lbs

Superset Two: twisting DB row / close grip lat pulldown

Set One: 11x55lbs / 11x110lbs
Set Two: 10x55lbs / 10x110lbs
Set Three: 9x60lbs / 8x110lbs
Set Four: 8x65lbs / 8x110lbs

Superset Three: close grip cable row / deadlift

Set One: 14x100lbs / 11x155lbs
Set Two: 10x110lbs / 10x155lbs
Set Three: 9x110lbs / 8x155lbs
Set Four: 8x110lbs / 8x155lbs

Notes:
Pretty good workout today... I'm feeling my legs from yesterday's workout, very good sore. Today the pace caught up to me, and I had to lower some weights in the beginning. I did get like a second energy rush though as the workout progressed which felt good. I kept the deadlifts fairly light today since they were my last exercise and I was feeling the fatigue already.

diet...

-breakfast, 1 slice buttered toast, bowl cereal, half an apple
-lunch, I made the best meal I've ever made by myself haha. It was fettuccine noodles, the long flat ones. Then for the sauce I got some Ragu traditional pasta sauce, but I cut up onions and peppers and garlic and threw that in there. Then I made some vegetables (broccoli, cauliflower, carrots) with onions and mixed it all up... it was sooo freaking good.
-dinner, same as lunch... it was too good.

assorted snacks throughout the day.

RE: phersan's Optimum Anabolics Log (phersan)

Thu, 17 Jul 2008 15:46:05 GMT

off to the gym... but I wanted to post these in here for comparisons and stuff later on (from the competition thread) Will try to get measurements too sometime tonight.

RE: phersan's Optimum Anabolics Log (rippedchick)

Wed, 16 Jul 2008 21:44:05 GMT

That's an interesting concept. I'll be sure to check back and see how it works out for you.

RE: phersan's Optimum Anabolics Log (phersan)

Wed, 16 Jul 2008 21:25:02 GMT

hey fox, welcome to my layer... yeah the diet is part of the optimum anabolics program. Jeff Anderson suggests a 3 week low protein diet, but I think that is unnecessarily long and am shooting for 2 weeks.

the concept behind protein cycling is simple. You saturate your muscles with protein for 6 weeks or so, normal high protein diet, 6 small meals a day, etc... then you cut it out of your diet for 3 weeks, or in my case 2 weeks.

The concept behind the cycling is this: you're allowed one high protein meal (30g) right after you work out... your muscles are supposed to just soak it all up right away, and then run out, so your body will be looking for more protein to rebuild the muscles but will fall WAY short of the needed amount, thus it will look for secondary options to aid the muscles. The lack of protein is supposed to naturally increase your testosterone and other growth hormones by a very significant amount. And those hormones will rebuild the muscles.

I think I'm feeling a difference in the gym, but it could all be psychological... either way, my weights are up so I'm not complaining. And maybe I can drop a pound or two of fat these 2 weeks while I'm at it since I cut out all my meats and dairies!

thanks for the question tho, good to see people reading this and wondering...