[aild54]

Originally Posted by dapack

Different view points about protein and actual amount needed, if you are gaining at 1g to 1.2g per lb than go for it and leave it. Personally I try and get close to 2g a lb, but I don't do good with carbs so my protein is high.

I don't keep my carbs because of this, but I saw somewhere that ectos supposedly respond better to carbs. They didn't really state a reason why, so I'm not really going to believe it. Just throwing it out there. I'll probably up my protein down the road.
Today's diet was exactly like yesterdays, exact same times, exact same foods. Today's workout went pretty well...
5 minutes on the treadmill
Dynamic stretches
Squat- 65x10 95x10 (warm-ups) 115x5 135x5 160x5 185x5
Deadlift- 135x5 155x5 175x5 (still trying to get my form perfect)
BB calf raises- 165x5 175x5 185x5

For some reason, I've been exhausted lately. I dunno if I'm still suffering from that messed up night of sleep the other day, or what. I get 8-9 hours of sleep every night. It's 6:30 and I'm already feeling like I should call it a night. Anybody have any ideas as to why?

[aild54]

I didn't get on yesterday because I didn't have the time. Yesterday was a bitch and a half. I was told I had work, but I had a pep rally at school. I put down 2 Greek yogurts and a banana during the pep rally so I could just come home and lift immediately. I put my headphones in, and I get a call. I didn't have to work. ****. I already took a nitric oxide, so I figured I might as well lift. It went terribly. Beta alanine is my new enemy. I can normally do those exercises 20-30 lbs. heavier. And, for the record, whenever I do pulldowns, and anything with cables, I write the amount of weight I'm adding. It already has like 5-7 lbs. of resistance. After that, I went into the restaurant I work at, got some noodles, drank a shake, had some beef and oats a few hours later and went to bed. My diet was screwed.
5 minutes on the treadmill
Dynamic stretches
Rows with a DD handle- 25x13x2 35x12 (warm ups) 50x13 60x13 65x12 70x11
Reverse grip pulldowns- 50x13 60x11 65x11 70x7
BB shrugs 95x13 115x13 125x13 135x 12

That was yesterday. Today was much better, especially with my diet. It's going to be the same as the last couple of days. As for the workout, I drank a diet Monster before, instead of Shock Therapy, which contains beta alanine
5 minutes on the treadmill
Dynamic stretches
Incline DB bench- 15'sx13x2 20'sx13 (warm-ups) 25'sx12 30'sx12 32.5'sx12 35'sx12
Arnold presses- 10'sx12 15'sx12 17.5'sx12 20'sx11
Drips- BWx13 BWx12 BWx11 BWx11
Rotator cuffs

And, for some reason, I'm still just constantly tired. I might start to only take half of a melatonin pill. A full pill has 3mg of melatonin.

[aild54]

I just realized that I forgot to update yesterday. Not that anybody is really reading, but I might as well. I ate an extra 4 oz. of steak yesterday, because I didn't get to eat quite as much as I would have liked to the day before. Other than that, same ****, different day. I always drink AT LEAST 1 gallon of water a day. Yesterday it was 1.5 gallons I forgot to mention that before. I also tried a new energy drink before I worked out. It's called Vegas Fuel. I got the diet and it tasted amazing. It was like carbonated fruit punch. It got me ready to rock, too.
5 minutes on the treadmill
dynamic stretches
Front Squats- 65x12x2 (warm-ups) 85x11 105x12 115x12 125x12
Glute-ham raises BWx5 BWx5 BWx5 BWx4
Calf raises- 95x13 100x12 100x12 100x11 (I did it kind of FST style)

So far, I feel like I'm making decent progress, strength wise. It's too early in to say anything about mass gains. I was also thinking about deloading every 5-6 weeks.

[rmike]

That could be why u are tired. Are you taking any other supps? Get some B vitamins too

[aild54]

Originally Posted by rmike

That could be why u are tired. Are you taking any other supps? Get some B vitamins too

Are you referring to the melatonin? Ya, I'll try to remember to cut it in half tonight.
Right now I'm taking a multivitamin, fish oil, BCAA's, whey, dextrose, and vitamin C. What B vitamins should I get, or just a complex?

Thanks for the advice and for stopping by.

[aild54]

I haven't taken any pictures super recently. But these are from when I got back from vacation, after a week of eating junk food and not lifting.

The night before I came back, I literally got 7 mosquito bites, which you can see on my back. It sucked.

[oxen]

Hey man just read through your log and checked your stats and nice work bro. What is your ultimate goal? Do you have a 3 month goal, 6 month goal???

[aild54]

Originally Posted by oxen

Hey man just read through your log and checked your stats and nice work bro. What is your ultimate goal? Do you have a 3 month goal, 6 month goal???

Thanks for the kind words, bro.
My 6 month goal is to get to 160. I'm not going to stop bulking until I get there. Of course, I want to stay as lean as possible during it all.

[aild54]

Ah, today's workout was alright. I had a lot on my mind and couldn't focus all that much. My weights are improving, but I messed around a lot. Usually my workouts take me 45 minutes. This one took me an hour.

5 minutes on the treadmill
Dynamic stretches
BB rows 65x12x2 85x5 (warm-ups) 100x5 110x5 120x5 130x5
Flat BB bench 65x10x2 85x5 (warm-ups) 100x5 110x5 120x5 130x5
Wide grip pull-ups 15x5 20x5 25x5 (getting exhausted)
Push press- 65x5 75x5 85x5
Rotator cuff exercises

[aild54]

Today, I was really beat, so I took half a scoop of Shock Therapy. It was probably a placebo effect, but it woke me up. Workout went well...
5 minutes on treadmill
Dynamic stretches
Squat 65x10 85x10 (warm-ups) 125x5 145x5 165x5 185x5
Deads 135x5 155x5
SLDL 155x5 175x7 165x9 155x11
Calf raises 115x5 145x5 175x5

I ended up switching to SLDLs because I realized that I curve my back a lot when I try to do deads. It's mostly because I'm not flexible... at all. I stretch, but not often enough. I'm about to stretch right now. I'm going to do SLDLs until I feel that I'm flexible enough to do regular deadlifts again. I did high reps because... I don't know. Haha, it felt like a good idea. I like working in the higher rep ranges.

This is the most I've ever eaten. I still eat the same stuff. I've added in some veggies here and there. Usually a cup of brocolli before bed, along with the other stuff. I feel really good, actually. I still fall asleep at school and stuff, which is nice. But I feel... healthy.

[HawaiianPride.]

Squats and deads in the same day? You are the man.

[aild54]

Originally Posted by HawaiianPride.

Squats and deads in the same day? You are the man.

Haha, I used to work out with my one friend who's into powerlifting (mentioned him earlier). He does 5 sets of deads, 5 sets of squats, 5 sets of front squads, 5 sets of SLDL, and 3-5 sets of calves. 30-60 seconds rest between sets. His rule was to never go under 200 lbs. and to keep your reps between 8 and 12. He did that TWICE A WEEK! I would do his leg day and had to walk with my legs stiff for like 3 days. That kid is like 5'7, 235 lbs. and 20% bodyfat. He's a tank, no doubt.

[rmike]

Im sorry bro, I havent checked this log for a few days. Try a b-complex but you want around 50mcg of b-12. Thats what I take and it seems to help. Its not as good as an injectable because of limited oral absorption but its not bad. I think you are doing great bro. Are you on any type of mass gainer?

[aild54]

Originally Posted by rmike

Im sorry bro, I havent checked this log for a few days. Try a b-complex but you want around 50mcg of b-12. Thats what I take and it seems to help. Its not as good as an injectable because of limited oral absorption but its not bad. I think you are doing great bro. Are you on any type of mass gainer?

It's cool, man. I'll look into that. Thanks, again!
Nah. I've realized that your typical mass builder powder thing is just a temporary solution to a permanent problem. I'm slowly adapting and being able to eat my normal stuff with ease. Ha, what's weird is that if I have a day where I don't get to eat a whole lot, eating the next day is a struggle. It's all about consistency. Plus, nothing can replace whole food.
Ha, sorry for the rant and thanks for stopping by.

[rmike]

Thats exactly right bro! You have to get yourself used to eating a ton of food, just do it slowly so you dont make yourself hate it. Whoele foods are the way to go, for sure. Just dont think a shake or two of high calorie/protien powder would be bad. Remember they are just supplements, to assist your diet. Its an easy way to get a bunch of calories and protien between meals. I like you drive and determination man. Keep up the good work!

[Thomas_Rivera]

Originally Posted by aild54

Well, this is my first log. It's going to feel weird to type all of this out for others to read, but oh well. My name is Chris. I'm currently 6' tall, 138 lbs., and maybe 8%-9% bodyfat. When I started, I was 117 lbs, at about 15% bodyfat. That was a little over a year ago. I was recently pretty overtrained. I just got back from a week off at the beach 2 days ago. It's time to get a new split, new diet, and new mentality. I'll be starting my new split on Tuesday. It's going to look like this.

Monday- Off
Tuesday- Upper body
Wednesday- Lower body
Thursday- Off
Friday- Pull
Saturday- Push
Sunday- Lower

It's going to be tough to eat a lot due to school, and my hatred for food, but here's what I'm going to make my diet look like...

Meal 1- 6 egg whites, 1/2 cup of oats, and an apple. With fish oil
Meal 2- 4 oz. chicken breast, 3/4 cup of brown rice, broccoli, and peppers
Meal 3- 4 oz. steak, 1 cup of oats, 1 banana
Train
Meal 4- 6 scoops of Gatorade powder, 2 scoops of whey, multivitamin, BCAAs.
Meal 5- 6 egg whites with peppers, egg plant, and onions, a medium sized sweet potato, and 1/2 a cup of oats.
Meal 6- 4 oz. ground beef on 2 slices of whole grain bread, with a cup of skim milk.

Let me know if you guys have anything to add.
I was also curious what all of you think of doing CKD to bulk. I'm really interested in it for a lot of reasons. I love steak, eggs, bacon, etc. I rarely have energy and I've heard ketogenic diets make people feel more energetic after the first few transition days. I have a ridiculous appetite. I always have the feeling of hunger, even when I'm full. The problem is that I really don't like to eat. CKD would be perfect because fat is more calorie dense, so it would solve the hunger issue, while allowing me to eat less.

Sorry for the book. I'll keep posting my diet daily, and my workouts whenever I start up again.

If your still looking into bulking on a keto diet I'll give you advice when I can.

[aild54]

Originally Posted by rmike

Thats exactly right bro! You have to get yourself used to eating a ton of food, just do it slowly so you dont make yourself hate it. Whoele foods are the way to go, for sure. Just dont think a shake or two of high calorie/protien powder would be bad. Remember they are just supplements, to assist your diet. Its an easy way to get a bunch of calories and protien between meals. I like you drive and determination man. Keep up the good work!

I would think the best time to do that would be in the morning. Which I might have to do sometime. I can make my own. 1 scoop of whey, 1 cup of oats, some whole milk and a banana would definitely up my calories.
=) Thanks for the kind words. You better be ready to watch me grow!

[aild54]

Originally Posted by Thomas_Rivera

If your still looking into bulking on a keto diet I'll give you advice when I can.

That would be awesome! Keto just seems like a fun change of pace, plus it would go with my tastes in food. Plus, the concept fascinates me. Your brain operating on mainly ketones, instead of glucose... that's just crazy. I've already read The Anabolic Diet, and The Ketogenic Diet. I basically just need to know what the workouts would be like and if it would be better to do 2 carb days back to back, or to seperate them. Just little stuff. I already know the 60/30 rule and stuff.
Thanks for stopping by, Thomas. I know you're the go-to guy for keto.

[rmike]

You are doing right by researching and reading. Very good

[aild54]

Originally Posted by rmike

You are doing right by researching and reading. Very good

Haha, I research all of the time. Usually at school, instead of Photoshopping pictures and reading about government policies. And, thanks!

[aild54]

Ah, I had a sick workout today! Lately I've been missing getting huge, nasty pumps, so I've been utilizing short rest periods, contractions, and perfect form. I could've moved more weight, but I didn't want to go to failure. Normally I lift to metal (hardcore and death metal), but the other day I heard this Eminem song and it just sounded so awesome, so I bought the CD (The Eminem Show). It's an awesome CD and was a nice change of pace. So, here's how it went...
5 minutes on the treadmill
Dynamic stretches
BB rows with a DD handle- 25x15 35x12 (warm-up) 50x13 60x12 65x11 50x11 (slow with slow negatives)
Reverse-grip pulldowns- 50x12 55x12 60x12 65x12
BB shrugs- 115x13 125x13 135x13 145x13
DB rows(left arm only)- 20x15 (slow)

I did that set of DB rows to bring up my left lat a little.

I guess I'll post up my diet. It changes a little from day to day, but the cals are always the same.
2 cups of Cheerios, glass of OJ, 2 tbsp. of natty PB, 1 scoop of whey
4 oz. ham on 2 slices of wholegrain bread, 1 apple, 1 banana
2 cups of Greek yogurt, 1 cup of oats, 1 banana
1 scoop of whey, 75g dextrose
4 oz. steak, 1 sweet potato, 1/2 cup of oats
4 oz. ground beef on 2 slices of whole grain bread

I might have to skip my leg day on Sunday. I have gym class every other week day, and we're playing baseball. That means I have to do some sprints (to the bases). My legs just won't stop being sore. But I'll see how I feel tomorrow. I think after next week, I'm going to deload for a week, then I'm going to do everything in the 8-10 rep range for 4-5 weeks. It should be funnnn.

[aild54]

Whoops, I forgot to post yesterday's workout.

5 minutes on the treadmill
Dynamic stretches
Incline BB bench- 45x12 65x12 (warm-ups) 75x12 80x12 85x12 90x9
Arnold presses- 12.5'sx12 15'sx12 17.5'sx12 15'sx12
Dips BWx12 BWx12 BWx12 BWx12
Rotator cuffs

I think I messed up my form on incline bench. Not only was the weight lighter than it should've been, but my front delts are really sore today. So are my lats, for some reason.
Today...

5 minutes on the treadmill
Dynamic stretches
Front Squats- 65x12x2 (warm-ups) 95x12 105x11 115x11 125x13
BB Calf raises- 105x12x3 95x13x4 (FST-7)

My hams have been sore from running around so much. I bus tables at work, and I have gym every other day. I think I'm only going to train my legs once a week now. I tried to do glute-hams and it hurt like a bitch. So, to prevent injuries, I think I'm only going to hit legs on Sundays. I'll just do squats, SLDLs and some calves. I've just been feeling like **** lately. I'm always tired, and I feel like I'm not recovering very well. I'm glad I'm deloading after this upcoming week.

[mikeh40+]

hey dude, first time visiting your thread, looked at your current pics and damn your are lean machine, are you on a bulk at the moment? not sure if i read everything about your current goals, but i shall be following along and if i can offer any advice i sure will, other wise keep on kicking out your workouts bro, looking solid,,, oh and that vein in your bicep is unreal !!

[aild54]

Originally Posted by mikeh40+

hey dude, first time visiting your thread, looked at your current pics and damn your are lean machine, are you on a bulk at the moment? not sure if i read everything about your current goals, but i shall be following along and if i can offer any advice i sure will, other wise keep on kicking out your workouts bro, looking solid,,, oh and that vein in your bicep is unreal !!

Haha, thanks, man! I thought I was bulking over the summer, but I was only getting like 2,000 cals, or so. Then I went on vacation, and when I got back, that's what I looked like after a week of not working out and eating junk food. But, now I'm actually eating a lot. When I got back from vacation, I was 135-138. Now I'm 143. So the weight is slowly coming along. Haha, funny thing about that vein. If I flex my bicep and do a curling motion a couple of times, I can make it bulge like a centimeter out of my skin. I've thought about making a video of it. It's sickkk.
Anyway, thanks for stopping by. But this week is going to be a boring one. My front delts are still sore, my calves ache like a bitch, etc. So, I'm just goign to deload this week. I'll just be lifting half of the weight. But, I think I'm going to start working out in the morning next week.

If I remember correctly, you work out in the morning, right, Mike? Was it a hard transition, or have you always done it that way?

[mikeh40+]

yea dude, i always workout about 1 hour after i wake up, gives me time for some coffee and take my BCAA`s and glyco-maize/creatine mono pre-workout,, for me this is the best time for exercise, works for me i guess!!
thats so cool about your bicep vein, man i have longed for a large vein for years,, your genetically gifted in that area, you lucky mofo.. lol...

[rmike]

Yeah I feel your pain mike, my veins like to hide. lol Check out our road to 220lbs thread in the misc. section. I know you want some big mike!

[aild54]

Originally Posted by mikeh40+

yea dude, i always workout about 1 hour after i wake up, gives me time for some coffee and take my BCAA`s and glyco-maize/creatine mono pre-workout,, for me this is the best time for exercise, works for me i guess!!
thats so cool about your bicep vein, man i have longed for a large vein for years,, your genetically gifted in that area, you lucky mofo.. lol...

Do you tend to be energetic in the morning, regardless? Like you wake up and you're just ready to do something? That's how I feel, so I figured I might just start lifting in the morning.
Haha, man, if only I could have my veiny genetics along with muscular ones. I would still have the veins on my calves, but my calves would be hugeee.

[mikeh40+]

Originally Posted by aild54

Do you tend to be energetic in the morning, regardless? Like you wake up and you're just ready to do something? That's how I feel, so I figured I might just start lifting in the morning.
Haha, man, if only I could have my veiny genetics along with muscular ones. I would still have the veins on my calves, but my calves would be hugeee.

hahaaa, I am the most NON ENERGETIC person in the morning, hell my wife wont even talk to me until i have a couple cups of coffee in me, with my job I really have no set morning, some days i wake up at 11 a.m.,, and some days is could be 6 p.m., so its basically when i wake up from my slumber but its basically my morning no matter what time it is,
I hate waking up so much i often just go back to sleep and see if i can wake up on the other side of the bed, seems i usually am on the wrong side when i wake up, or so my lovely wifey says,,

[aild54]

Originally Posted by mikeh40+

hahaaa, I am the most NON ENERGETIC person in the morning, hell my wife wont even talk to me until i have a couple cups of coffee in me, with my job I really have no set morning, some days i wake up at 11 a.m.,, and some days is could be 6 p.m., so its basically when i wake up from my slumber but its basically my morning no matter what time it is,
I hate waking up so much i often just go back to sleep and see if i can wake up on the other side of the bed, seems i usually am on the wrong side when i wake up, or so my lovely wifey says,,

Haha, man, do I envy you. Though it sucks to not have set hours, at least you can sleep all you want. If I could do that, I would seriously sleep no less than 10 hours a day. It's ridiculous. I get 9 hours at night, and usually 30-60 minutes at school.
If you don't mind me asking, what do you do for a living?

[mikeh40+]

i am a locomotive engineer for the Burlington Northern Santa Fe Rail Road , or BNSF for short,, the Burlington Northern merged with the Santa Fe about 15 years ago, now were just one big happy family, or not, more like a dysfunctional family,,
or as we like to call it
Bigger Now Still Fu,cked up.. BNSF.. lol