AYung's Clean Bulking Journal

AYung · 11-27-2006, 04:46 AM

Diet
Caloric intake will start off at 3500 calories. I will increase as weight goes up. I will follow a 50/30/20-Protein/Carbohydrate/Fat ratio.

Training
I will be following the Max-OT program for 10 weeks. Routine will be switched up every 4 weeks.

Measurements
The following measurements were taken on November 26, 2006.
Arms: Right - 12.625", Left - 12.625"
Forearms: Right - 11.25", Left - 11.25"
Chest: 39.75"
Waist: 30"
Thighs: Right - 20.625", Left - 20.625"
Calves: Right - 13.625", Left - 13.625"
Weight: 142lbs
Bodyfat: 9.3%

Goals - Measurements
The following measurements are my goals that I plan to achieve in 10 weeks. (February 4, 2007)
Arms: Right - 14", Left - 14"
Forearms: Right - 12", Left - 12"
Chest: 42.5"
Waist: 31"
Thighs: Right - 23.5", Left - 23.5"
Calves: Right - 14.25", Left - 14.25"
Weight: 160lbs
Bodyfat: <12.5%

Supplements
The following supplements are currently being used. I will update each time I finish or start a supplement.
-GNC Mega Mens Multivitamins and Minerals
-Exact Cal-Mag
-Exact Vitamin C
-Exact Vitamin E
-Optimum Nutrition Classic Whey
-Allmax Glutamine
-Dextrose
-Maltodextrin
-PVL Super BCAAs

Notes
-Progress Pictures will be posted once a month.
-Weight and Bodyfat % will be updated each week. Measurements will only be update at the end.
-This is my first time attempting a clean bulk, I plan to keep it clean. NO cheating, with the possible exception of Christmas Day.
-Current lifts are very weak, but I expect to be a lot stronger in 10 weeks.

"Determination - Without Challenge there is no Achievement"

AYung · 11-27-2006, 04:47 AM

Progress Pictures
The following pictures were taken on November 26, 2006.
1. Front Relaxed
2. Right Relaxed
3. Back Relaxed
4. Left Relaxed

AYung · 11-27-2006, 04:48 AM

5. Abdominals and Thighs
6. Front Double Biceps
7. Back Double Biceps
8. Front Lat
9. Rear Lat

AYung · 11-27-2006, 04:49 AM

10. Most Muscular
11. Right Side Chest
12. Left Side Chest
13. Right Side Triceps
14. Left Side Triceps

AYung · 11-27-2006, 04:49 AM

Notes: These will serve as my pre-bulk pictures. I am obviously bloated in these pictures due to consuming a lot of water and tons of garbage:Harvey's, Pasta, Chocolate, Candy, and Muffins. I have gained 10lbs since the IMPC Finals. To be honest, my diet was anything but clean for the whole week after the finals. I got way too carried away with post-contest binging. I payed the price by packing on a 3.8% bodyfat surplus. The result of the junk eating is what motivated me to start clean bulking.

**DarkFalcon** · 11-27-2006, 05:00 AM

Awesome, good luck with the bulk bro!

AYung · 11-27-2006, 05:29 AM

Thanks buddy!

AYung · 11-27-2006, 05:30 AM

Routine
This is the Max-OT Training Routine that I have scheduled for:
November 27, 2006 Through December 29, 2006

Monday - Legs and Calves
Tuesday - Chest and Forearms
Wednesday - Back and Traps
Thursday - Shoulders and Triceps
Friday - Biceps and Abdominals
Saturday - Rest
Sunday - Rest

**madman911** · 11-27-2006, 01:39 PM

What's your plan as far as diet and cardio?

I'll be starting my log today as well, I might not have it posted until this evening, but I had my first P/RR/S workout this morning and if was FUN.

spaceclown · 11-27-2006, 03:11 PM

Good luck man!

AYung · 11-27-2006, 10:17 PM

Quote:

Originally Posted by madman911

What's your plan as far as diet and cardio?

I'll be starting my log today as well, I might not have it posted until this evening, but I had my first P/RR/S workout this morning and if was FUN.

Following at 50/30/20-Protein/Carbohydrate/Fat ratio. Starting off at 3500 calories. Macronutrients are fairly evenly divided. No fat post workout shake and post workout meal. No carbs in last meal. I adjusted the macro's such that I take in fewer fat when I am consuming higher carbs, and vice verca.

For cardio, I will keep it at none due to my fast metabolism. I will still be doing over activities, but not cardio directly.

What is P/RR/S?

AYung · 11-27-2006, 10:18 PM

Quote:

Originally Posted by spaceclown

Good luck man!

Thank-you!

AYung · 11-28-2006, 05:31 AM

Diet
(Monday 11/27/06)

Meal 1(6:55)
2 Extra Large Egg Wholes
244g Sweet Potatoes
500ml Skim Milk
2 cups Coffee
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Meal 2(9:45)
165g Chicken Breast
100g Orowheat Sprouted Grain Bread
1tbsp Almond Butter
1 cup Green Tea

Meal 3(12:56)
165g Chicken Breast
120g Orowheat Sprouted Grain Bread
1tbsp Almond Butter
1 cup Green Tea

Meal 4(4:10)
1 can Chunk Light Tuna
1 slice Fat Free Cheese
476g Sweet Potatoes
1/2tbsp Udo's 3-6-9 Oil
2 cups Green Tea
4 capsules PVL Super BCAAs
500mg Vitamin C

Post W/O(7:22)
44g Optimum Nutrition Classic Whey
32g Dextrose
30g Maltodextrin
2tsp Glutamine
4 capsules PVL Super BCAAs
1000mg Vitamin C
400IU Vitamin E

Meal 5(8:00)
4 Egg Whites
145g Steel Cut Oats

Meal 6(10:27)
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 - 3571
Protein - 262.6g
Fat - 82.5g
Carbohydrates - 446.6g
Water - 7L

Percent Breakdown
Protein - 29%
Fat - 21%
Carbohydrates - 50%

AYung · 11-28-2006, 05:32 AM

11/27/06

Monday - Legs and Calves (Week 1 of 10)
Sleep: 4.25 hours
Time: 6:45PM

Legs
Warm-Up and Acclimation
Squats
Set 1 - 90 x 12
Set 2 - 90 x 12
Set 3 - 120 x 6
Set 4 - 145 x 3
Set 5 - 165 x 1

Squats
Set 1 - 180 x 6
Set 2 - 180 x 6
Set 3 - 180 x 6
Dumbbell walking Lunges
Set 1 - 25 x 6
Set 2 - 25 x 6
Stiff Leg Deadlifts
Set 1 - 135 x 6
Set 2 - 135 x 6
Set 3 - 135 x 6

Calves
Acclimation
Standing Machine Calf Raises
Set 1 - 111 x 3
Set 2 - 124 x 1

Standing Machine Calf Raises
Set 1 - 136 x 8
Set 2 - 136 x 8
Set 3 - 136 x 8
Seated Calf Raises
Set 1 - 75 x 8
Set 2 - 75 x 8

Workout Length: 35 minutes

Notes: Today's Legs and calves workout was the first workout of my clean bulk and Max-OT program. It has been more than half a year since I last did a Max-OT style workout, so it will take some time to get accustomed to it. The whole week will be focused on finding out the weights that I can handle and from next week onward, the weights will be heavier. Today's workout was overall good. I will be increasing weight on all exercises next week!

AYung · 11-28-2006, 05:35 AM

Notes: -Diet was good. I overshot a little bit on all the macro's though, gotta fix that.
-Sleep was terrible, I was up till 2:15AM doing homework and planning my clean bulk.

vanwilder · 11-28-2006, 05:51 AM

Quote:

Originally Posted by AYung

11-27-2006, 04:46 AM	#1
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	AYung's Clean Bulking Journal Diet Caloric intake will start off at 3500 calories. I will increase as weight goes up. I will follow a 50/30/20-Protein/Carbohydrate/Fat ratio. Training I will be following the Max-OT program for 10 weeks. Routine will be switched up every 4 weeks. Measurements The following measurements were taken on November 26, 2006. Arms: Right - 12.625", Left - 12.625" Forearms: Right - 11.25", Left - 11.25" Chest: 39.75" Waist: 30" Thighs: Right - 20.625", Left - 20.625" Calves: Right - 13.625", Left - 13.625" Weight: 142lbs Bodyfat: 9.3% Goals - Measurements The following measurements are my goals that I plan to achieve in 10 weeks. (February 4, 2007) Arms: Right - 14", Left - 14" Forearms: Right - 12", Left - 12" Chest: 42.5" Waist: 31" Thighs: Right - 23.5", Left - 23.5" Calves: Right - 14.25", Left - 14.25" Weight: 160lbs Bodyfat: <12.5% Supplements The following supplements are currently being used. I will update each time I finish or start a supplement. -GNC Mega Mens Multivitamins and Minerals -Exact Cal-Mag -Exact Vitamin C -Exact Vitamin E -Optimum Nutrition Classic Whey -Allmax Glutamine -Dextrose -Maltodextrin -PVL Super BCAAs Notes -Progress Pictures will be posted once a month. -Weight and Bodyfat % will be updated each week. Measurements will only be update at the end. -This is my first time attempting a clean bulk, I plan to keep it clean. NO cheating, with the possible exception of Christmas Day. -Current lifts are very weak, but I expect to be a lot stronger in 10 weeks. "Determination - Without Challenge there is no Achievement" __________________ 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.

11-27-2006, 04:49 AM	#5
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	Notes: These will serve as my pre-bulk pictures. I am obviously bloated in these pictures due to consuming a lot of water and tons of garbage:Harvey's, Pasta, Chocolate, Candy, and Muffins. I have gained 10lbs since the IMPC Finals. To be honest, my diet was anything but clean for the whole week after the finals. I got way too carried away with post-contest binging. I payed the price by packing on a 3.8% bodyfat surplus. The result of the junk eating is what motivated me to start clean bulking. __________________ 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.

11-27-2006, 05:29 AM	#7
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	Thanks buddy! __________________ 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.

11-27-2006, 05:30 AM	#8
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	Routine This is the Max-OT Training Routine that I have scheduled for: November 27, 2006 Through December 29, 2006 Monday - Legs and Calves Tuesday - Chest and Forearms Wednesday - Back and Traps Thursday - Shoulders and Triceps Friday - Biceps and Abdominals Saturday - Rest Sunday - Rest __________________ 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.

11-27-2006, 01:39 PM	#9
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,526 Recipes: 0 Rep Power: 60	What's your plan as far as diet and cardio? I'll be starting my log today as well, I might not have it posted until this evening, but I had my first P/RR/S workout this morning and if was FUN. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

11-27-2006, 05:00 AM	#6
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Awesome, good luck with the bulk bro!

11-27-2006, 03:11 PM	#10
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,723 Recipes: 0 Rep Power: 39	Good luck man! __________________ Spaceclown _________________________ Millennium Sport Technologies www.millenniumsport.net

11-28-2006, 05:31 AM	#13
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	Diet (Monday 11/27/06) Meal 1(6:55) 2 Extra Large Egg Wholes 244g Sweet Potatoes 500ml Skim Milk 2 cups Coffee 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Meal 2(9:45) 165g Chicken Breast 100g Orowheat Sprouted Grain Bread 1tbsp Almond Butter 1 cup Green Tea Meal 3(12:56) 165g Chicken Breast 120g Orowheat Sprouted Grain Bread 1tbsp Almond Butter 1 cup Green Tea Meal 4(4:10) 1 can Chunk Light Tuna 1 slice Fat Free Cheese 476g Sweet Potatoes 1/2tbsp Udo's 3-6-9 Oil 2 cups Green Tea 4 capsules PVL Super BCAAs 500mg Vitamin C Post W/O(7:22) 44g Optimum Nutrition Classic Whey 32g Dextrose 30g Maltodextrin 2tsp Glutamine 4 capsules PVL Super BCAAs 1000mg Vitamin C 400IU Vitamin E Meal 5(8:00) 4 Egg Whites 145g Steel Cut Oats Meal 6(10:27) 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 - 3571 Protein - 262.6g Fat - 82.5g Carbohydrates - 446.6g Water - 7L Percent Breakdown Protein - 29% Fat - 21% Carbohydrates - 50% __________________ 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.

11-28-2006, 05:32 AM	#14
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	11/27/06 Monday - Legs and Calves (Week 1 of 10) Sleep: 4.25 hours Time: 6:45PM Legs Warm-Up and Acclimation Squats Set 1 - 90 x 12 Set 2 - 90 x 12 Set 3 - 120 x 6 Set 4 - 145 x 3 Set 5 - 165 x 1 Squats Set 1 - 180 x 6 Set 2 - 180 x 6 Set 3 - 180 x 6 Dumbbell walking Lunges Set 1 - 25 x 6 Set 2 - 25 x 6 Stiff Leg Deadlifts Set 1 - 135 x 6 Set 2 - 135 x 6 Set 3 - 135 x 6 Calves Acclimation Standing Machine Calf Raises Set 1 - 111 x 3 Set 2 - 124 x 1 Standing Machine Calf Raises Set 1 - 136 x 8 Set 2 - 136 x 8 Set 3 - 136 x 8 Seated Calf Raises Set 1 - 75 x 8 Set 2 - 75 x 8 Workout Length: 35 minutes Notes: Today's Legs and calves workout was the first workout of my clean bulk and Max-OT program. It has been more than half a year since I last did a Max-OT style workout, so it will take some time to get accustomed to it. The whole week will be focused on finding out the weights that I can handle and from next week onward, the weights will be heavier. Today's workout was overall good. I will be increasing weight on all exercises next 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.

11-28-2006, 05:35 AM	#15
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	Notes: -Diet was good. I overshot a little bit on all the macro's though, gotta fix that. -Sleep was terrible, I was up till 2:15AM doing homework and planning my clean bulk. __________________ 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.