AYung's Clean Bulking Journal - Page 2

AYung · 11-29-2006, 04:20 AM

Quote:

Originally Posted by madman911

Yes, that is exactly what I am suggesting... it doesn't have to be contest prep brutal cutting, but maintenance cals or slightly below and hit some cardio 4-5 days/week. Your body continue to gain a lot of fat with the huge caloric surplus you are currently running. For you bodyweight, you maintenance cals are somewhere around 2400 and you are taking in 3500... better believe you will pack on more adipose with that kind of surplus. At a weight of around 140, bulking cals should be 2600-2800. Your body did not become "used to" the high calories you were eating on your binge, it efficiently stored those extra cals in your fat cells and it will continue to do just that as long as you provide a huge surplus.

Don't be too down on yourself, but take hold of the situation. If you cut down for a few weeks and drop 2-3% body fat, you will look and feel a lot better and you can set yourself up for a truly lean, lengthy bulk. If you get your cals under control, you'll drop water that you're holding too. If you keep eating like a horse, you will grow... mostly in stomach girth... LOL and you'll have to cut forever for the next IMPC.

So you recommend that I drop my calories all the way down to 2400 and below? I was planning on making it contest brutal cutting, afterall, 4-5 cardio sessions aint an easy task. Couple that with the fact that I will be eating under maintenance calories, it's definately more of a contest style diet for me.
The problem with 2800 calories is that before, when I weighed 165lbs, I was eating over 4500 calories a day and had trouble gaining any weight. So if I don't gain anything at 2800, you suggest I bump the intake up each week, similar to what your doing?

Heres my current plan:
-Close this journal and start a mini-cutting journal.
-Go on a pre contest style diet for 2-3 weeks?
-Continue to train with the Max-OT program.
-Cardio 2x a week, on my off days.

I'll wait on your reply, but I might just start this as soon as tomorrow.

AYung · 11-29-2006, 04:22 AM

Quote:

Originally Posted by DJohnson

Personally I'll be bulking 40/40/20 at a kcal level that allows me to gain no more than 0.5lb a week.

After my mini-cut, I think I will go with that approach, as there is a less probability that I would store more adipose tissue.

AYung · 11-29-2006, 04:27 AM

Quote:

Originally Posted by bigDman

body part splits arnt the way to go for your goals. Id go with a full body routine. You are looking to gain overall mass and the best way to do that is a full body split.

Look at it this way. In a body part split you hit a body part 1 time a week or 4 times a month. While in a full body split you hit each body part 3-4 times a week or 12-16 times a month. The added volume should help you put on more mass

It all comes down to your body. I mean, for some 4-6 reps may provide maximum growth, but for others 8-10 reps may provide more growth. Same goes with sets and amount of workouts. I think after the 10 weeks I will realise what works for me and what doesn't. So I will evaluate all the positives and negatives of the Max-OT program for me, and will consider doing a new program if I don't get the results I want.

But for now, i'll have to post up a quote from the AST website:

Quote:

Over these past four weeks I have heavily emphasized intensity and overload. This is the heart of Max-OT. One thing I want to make very clear is that the level of intensity will directly reflect the amount of volume required for maximum growth. The more intensity you can generate during your training the less sets you'll need to do for maximum fiber overload and stimulation.

DJohnson · 11-29-2006, 04:51 AM

Maybe maintain a week and see if you get as lean as you would like by losing the bloat. If you're not worried about not having abs in the winter I wouldn't worry too hard about it. Although I dunno if I can talk, I'm cutting till the 19th...ish.

Most people's bodies are much more anabolic when their bodyfat is greater than 10% anyways.

AYung · 11-29-2006, 05:06 AM

Quote:

Originally Posted by DJohnson

Maybe maintain a week and see if you get as lean as you would like by losing the bloat. If you're not worried about not having abs in the winter I wouldn't worry too hard about it. Although I dunno if I can talk, I'm cutting till the 19th...ish.

Most people's bodies are much more anabolic when their bodyfat is greater than 10% anyways.

I'm not sure if I even have bloat. I'm assuming that it's just fat gain, as my fat is starting to hang off me when I lean over a little bit. I'm no longer tight in my mid section, all the fat seemed to have stored there.

I think I will drop calories to maintenance starting tomorrow, but follow a pre-contest style diet. High Protein, Medium Fat, Low Carbohydrates.

Then staring on Monday begin a mini-cut. Calories will be dropped slightly below maintenance. Maybe 2200 calories. Cardio will be done 2x a week, on off days. Refeeds will occur once a week, on leg day.

How does this sound?

AYung · 11-29-2006, 07:27 AM

Diet
(Tuesday 11/28/06)

Meal 1(7:03)
1 Extra Large Egg Whole
70g Steel Cut Oats
500ml Skim Milk
2 cups Coffee
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C

Meal 2(9:22)
165g Chicken Breast
125g Orowheat Sprouted Grain Bread
1tbsp Organic Peanut Butter
1 cup Green Tea

Meal 3(12:31)
165g Chicken Breast
125g Orowheat Sprouted Grain Bread
1tbsp Organic Peanut Butter
1 cup Green Tea

Meal 4(3:59)
4 Egg Whites
1 slice Fat Free Cheese
92g Steel Cut Oats
50g Food For Life Ezekiel 4:9 Cereal Cinnamon Raisin
2 cups Green Tea
4 capsules PVL Super BCAAs
500mg Vitamin C

Pre W/O(6:16)
5 caplets MuscleTech PumpTech

Post W/O(7:40)
44g Optimum Nutrition Classic Whey
32g Dextrose
30g Maltodextrin
2tsp Glutamine
4 capsules PVL Super BCAAs
1000mg Vitamin C
400IU Vitamin E
3 caplets MuscleTech PumpTech

Meal 5(8:28)
4 Egg Whites
1 slice Fat Free Cheese
125ml Unsweetened Apple Sauce
120g Steel Cut Oats

Meal 6(11:27)
150g Cottage Cheese
2tbsp Organic Peanut Butter
1tsp Glutamine
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
1000mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 3513
Protein - 261.7g
Fat - 76.5g
Carbohydrates - 460.9g
Water - 7.5L

Percent Breakdown
Protein - 30%
Fat - 19%
Carbohydrates - 51%

AYung · 11-29-2006, 07:28 AM

11/28/06

Monday - Chest and Forearms (Week 1 of 10)
Sleep: 5 hours
Time: 6:56PM

Chest
Warm-Up and Acclimation
Incline Barbell Bench Press
Set 1 - 55 x 12
Set 2 - 55 x 10
Set 3 - 75 x 6
Set 4 - 90 x 3
Set 5 - 100 x 1

Incline Barbell Bench Press
Set 1 - 110 x 6
Set 2 - 110 x 6
Set 3 - 110 x 6
Flat Barbell Bench Press
Set 1 - 120 x 6
Set 2 - 120 x 6
Set 3 - 120 x 6
Decline Dumbbell Press
Set 1 - 45 x 6

Forearms
Acclimation
Barbell Wrist Curls
Set 1 - 40 x 3
Set 2 - 45 x 1

Barbell Wrist Curls
Set 1 - 50 x 8
Set 2 - 50 x 8
Dumbbell Wrist Curls
Set 1 - 30 x 8
Set 2 - 30 x 8

Workout Length: 30 minutes

Notes: Today's Chest and Forearms workout was well done. I found that all exercises need to be heavier for next week. All in all, I am satisfied with the strength that I still have.

AYung · 11-29-2006, 07:31 AM

[img]http://www.*************.com/images/muscle-tech-pumptech.gif[/img]
Notes: -The MuscleTech PumpTech was a free sample. I didn't feel it did much for me.
-Diet was good again. I successfully reduced calories, protein, and fat. Carbohydrates were too high again.
-Diet will completely change tomorrow. As you may have read earlier in the thread, I am going to consume calories at maintenance until Monday. On Monday, I will begin a mini-cut to help repair the damages from my binge week.

AYung · 11-29-2006, 07:32 AM

Finished Exact Vitamin E.

AYung · 11-29-2006, 07:38 AM

Starting GNC Stress B with C and GNC Vitamin E.

Stress B with C will be taken:
1 caplet a day with first meal

Vitamin E will be taken:
3 softgels a day with first meal, post workout, and last meal

**madman911** · 11-29-2006, 01:34 PM

Sounds good. Another suggestion is that you do more cardio and rely on dietary caloric deficit less when cutting. If you were losing all that weight during your contest prep from your diet primarily (with cardio only 2X/week), then you could have eaten more and added more cardio to create the deficit. Eating more and burning the cals with cardio is much more muscle sparing than cutting cals too aggressively. My pre-contest cardio was 2X per day!!! I started at 2 30 min sessions six days/week, then one 30 minute and one 45 minute session for the last six weeks or so, then up to two 45 minutes sessions/day during my 3 day carb depletion. Cardio is not much fun for most people, but you get used to it and I actually enjoy it now... just did HIIT this morning.

Since I dropped my cals down to 2200, I've been losing my bloat. Last night I weighed 149.5 just before bed and I woke up at 145.5... I am definitely drier and have about the same conditioning I had 3 weeks out from the contest, a little smoother l but I expect I'll drop some more water over the rest of the week. I'm also sick with a sinus cold right now, so I'm retaining some water from that. I would expect you'll drop several lbs of bloat quickly, within the first week.

Quote:

Originally Posted by AYung

I'm not sure if I even have bloat. I'm assuming that it's just fat gain, as my fat is starting to hang off me when I lean over a little bit. I'm no longer tight in my mid section, all the fat seemed to have stored there.

I think I will drop calories to maintenance starting tomorrow, but follow a pre-contest style diet. High Protein, Medium Fat, Low Carbohydrates.

Then staring on Monday begin a mini-cut. Calories will be dropped slightly below maintenance. Maybe 2200 calories. Cardio will be done 2x a week, on off days. Refeeds will occur once a week, on leg day.

How does this sound?

AYung · 11-30-2006, 02:11 AM

Quote:

Originally Posted by madman911

Sounds good. Another suggestion is that you do more cardio and rely on dietary caloric deficit less when cutting. If you were losing all that weight during your contest prep from your diet primarily (with cardio only 2X/week), then you could have eaten more and added more cardio to create the deficit. Eating more and burning the cals with cardio is much more muscle sparing than cutting cals too aggressively. My pre-contest cardio was 2X per day!!! I started at 2 30 min sessions six days/week, then one 30 minute and one 45 minute session for the last six weeks or so, then up to two 45 minutes sessions/day during my 3 day carb depletion. Cardio is not much fun for most people, but you get used to it and I actually enjoy it now... just did HIIT this morning.

Since I dropped my cals down to 2200, I've been losing my bloat. Last night I weighed 149.5 just before bed and I woke up at 145.5... I am definitely drier and have about the same conditioning I had 3 weeks out from the contest, a little smoother l but I expect I'll drop some more water over the rest of the week. I'm also sick with a sinus cold right now, so I'm retaining some water from that. I would expect you'll drop several lbs of bloat quickly, within the first week.

During my contest prep, the majority of my weight loss was the first 7 weeks. In those 7 weeks I did virtually no training or cardio, but only dieted. Stupid mistake, cost me a fair amount of unneccessary muscle loss.
Madman, your an animal! I can't even imagine doing that much cardio.

My near finalized plan is this:
-Currently calories at maintenance. 45/35/20-P/C/F.
-Start mini-cut on Monday. Drop calories a little below maintenance. 2200-2300. High protein, medium fat, low carbs. Carbohydrates centered around my workout and breakfast.
-Cardio 2x a week. Still thinking which would be better, a short session of HIIT or a long session of medium intensity cardio. Both are on elliptical.

**madman911** · 11-30-2006, 02:47 AM

Quote:

Originally Posted by AYung

-Cardio 2x a week. Still thinking which would be better, a short session of HIIT or a long session of medium intensity cardio. Both are on elliptical.

My opinion is that when you're bulking HIIT is the way to go due to the fact that it is very muscle sparing. When you're cutting, the main goal should be to burn a lot of calories, so longer sessions of conventional cardio are more effective. Yes, the longer sessions are slightly more catabolic, but only slightly... and you can burn twice as many calories in a 40 minute session of conventional cardio then with a 20 minute HIIT session, so longer sessions result in a much better overall reduction in bodyfat levels. Minute for minute, HIIT burns a bit more fat, but it's limited duration is its achilles heel.

A lot of it depends on your metabolism though. I have to bust my ass to get really lean, people with very fast metabolisms don't have to do as much cardio and can get away with just a couple of HIIT sessions/week during contest prep... those individuals are rare and I hate them... j/k.

AYung · 12-02-2006, 10:29 PM

Well my plan is set and I will let this journal die off and start a new one on Monday. It will be for a mini-cut.

AYung · 12-25-2006, 05:30 AM

Havent been able to update in a while do the the final week of school before break. I had a lot of stress caused by the exams I had to do.

Anyways, with that meant not so strict diet and training. I did however test for my max deadlift on wednesday. I got up to 330 x 1 and tried to beat my old record from when I was a lot stronger. I tried to be 365 by going for 370 but couldnt get it up. Oh well, I was still surprised and happy to get 330 relatively easily.

I will hopefully get back on track in my training starting with an early morning workout prior to my family getting up to open Christmas presents. I also plan on cheating on Christmas tomorrow.

11-29-2006, 04:51 AM	#34
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 1,038 Recipes: 0 Rep Power: 50	Maybe maintain a week and see if you get as lean as you would like by losing the bloat. If you're not worried about not having abs in the winter I wouldn't worry too hard about it. Although I dunno if I can talk, I'm cutting till the 19th...ish. Most people's bodies are much more anabolic when their bodyfat is greater than 10% anyways. __________________ Age: 21 Height: 5'10.5" Mar, 2001: 135lbs @ ~14% Nov, 2004: 245lbs @ ~40% Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested BULKING FOR A LONG TIME NOW Long Term Goal: Over 200lbs @ 8%

11-29-2006, 07:27 AM	#36
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,288 Recipes: 0 Rep Power: 41	Diet (Tuesday 11/28/06) Meal 1(7:03) 1 Extra Large Egg Whole 70g Steel Cut Oats 500ml Skim Milk 2 cups Coffee 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C Meal 2(9:22) 165g Chicken Breast 125g Orowheat Sprouted Grain Bread 1tbsp Organic Peanut Butter 1 cup Green Tea Meal 3(12:31) 165g Chicken Breast 125g Orowheat Sprouted Grain Bread 1tbsp Organic Peanut Butter 1 cup Green Tea Meal 4(3:59) 4 Egg Whites 1 slice Fat Free Cheese 92g Steel Cut Oats 50g Food For Life Ezekiel 4:9 Cereal Cinnamon Raisin 2 cups Green Tea 4 capsules PVL Super BCAAs 500mg Vitamin C Pre W/O(6:16) 5 caplets MuscleTech PumpTech Post W/O(7:40) 44g Optimum Nutrition Classic Whey 32g Dextrose 30g Maltodextrin 2tsp Glutamine 4 capsules PVL Super BCAAs 1000mg Vitamin C 400IU Vitamin E 3 caplets MuscleTech PumpTech Meal 5(8:28) 4 Egg Whites 1 slice Fat Free Cheese 125ml Unsweetened Apple Sauce 120g Steel Cut Oats Meal 6(11:27) 150g Cottage Cheese 2tbsp Organic Peanut Butter 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 1000mg Vitamin C 400IU Vitamin E Daily Total Calories - 3513 Protein - 261.7g Fat - 76.5g Carbohydrates - 460.9g Water - 7.5L Percent Breakdown Protein - 30% Fat - 19% Carbohydrates - 51% __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-29-2006, 07:28 AM	#37
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,288 Recipes: 0 Rep Power: 41	11/28/06 Monday - Chest and Forearms (Week 1 of 10) Sleep: 5 hours Time: 6:56PM Chest Warm-Up and Acclimation Incline Barbell Bench Press Set 1 - 55 x 12 Set 2 - 55 x 10 Set 3 - 75 x 6 Set 4 - 90 x 3 Set 5 - 100 x 1 Incline Barbell Bench Press Set 1 - 110 x 6 Set 2 - 110 x 6 Set 3 - 110 x 6 Flat Barbell Bench Press Set 1 - 120 x 6 Set 2 - 120 x 6 Set 3 - 120 x 6 Decline Dumbbell Press Set 1 - 45 x 6 Forearms Acclimation Barbell Wrist Curls Set 1 - 40 x 3 Set 2 - 45 x 1 Barbell Wrist Curls Set 1 - 50 x 8 Set 2 - 50 x 8 Dumbbell Wrist Curls Set 1 - 30 x 8 Set 2 - 30 x 8 Workout Length: 30 minutes Notes: Today's Chest and Forearms workout was well done. I found that all exercises need to be heavier for next week. All in all, I am satisfied with the strength that I still have. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-29-2006, 07:31 AM	#38
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,288 Recipes: 0 Rep Power: 41	[img]http://www.***********.com/images/muscle-tech-pumptech.gif[/img] Notes: -The MuscleTech PumpTech was a free sample. I didn't feel it did much for me. -Diet was good again. I successfully reduced calories, protein, and fat. Carbohydrates were too high again. -Diet will completely change tomorrow. As you may have read earlier in the thread, I am going to consume calories at maintenance until Monday. On Monday, I will begin a mini-cut to help repair the damages from my binge week. __________________ Clean Bulking Journal** http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-29-2006, 07:32 AM	#39
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,288 Recipes: 0 Rep Power: 41	Finished Exact Vitamin E. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-29-2006, 07:38 AM	#40
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,288 Recipes: 0 Rep Power: 41	Starting GNC Stress B with C and GNC Vitamin E. Stress B with C will be taken: 1 caplet a day with first meal Vitamin E will be taken: 3 softgels a day with first meal, post workout, and last meal __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

12-02-2006, 10:29 PM	#44
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,288 Recipes: 0 Rep Power: 41	Well my plan is set and I will let this journal die off and start a new one on Monday. It will be for a mini-cut. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

12-25-2006, 05:30 AM	#45
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,288 Recipes: 0 Rep Power: 41	Havent been able to update in a while do the the final week of school before break. I had a lot of stress caused by the exams I had to do. Anyways, with that meant not so strict diet and training. I did however test for my max deadlift on wednesday. I got up to 330 x 1 and tried to beat my old record from when I was a lot stronger. I tried to be 365 by going for 370 but couldnt get it up. Oh well, I was still surprised and happy to get 330 relatively easily. I will hopefully get back on track in my training starting with an early morning workout prior to my family getting up to open Christmas presents. I also plan on cheating on Christmas tomorrow. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.