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07-06-2007, 09:15 AM
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Eating...
Ok, First things first, I don't measure calories. That "eat more calories than you burn" and blah blah blah is old science and I prefer to attack gaining size and losing fat with a more direct approach, by mastering and controlling hormone production. Here's what I eat on what I refer to as a moderate carb day. I have 2 "refeeds" per 8 days. I don't live on a 7 day schedule, as the days of the week mean nothing to me other than I go to the lake (instead of to the gym) on the weekends and I bowl 2-3 times per week on different days. SO, with my desire being muscle gain, here's how I roll: Day 1 - squat/dead on a refeed Day 2 - mod carb Day 3 - Zero Day 4 - Push/refeed Day 5 - Pull (no deads) moderate Day 6 - Moderate Day 7 - Arms - Moderate Day 8 - Same As Day 1 Day 9 - Day 2 Day 10 - Day 3 So you get my jist. It does vary slightly and I change things up a bit, but for the most part, this is it. Here's a "moderate carb" day for me. I'm estimating the carb intakes. Protein stays about 350-450g per day on mod days. 530am Breakfast 150g carbs 70g protein 10g healthy fat 7am 150g carbs 50g protein 10g healthy fat 8am workout (usually) 10am PWO 125g carbs 50-70g protein low fat 12g 55g protein lots of fiber 15-20g healthy fat 2:30p 45g protein lots of fiber 10-20g healthy fat 5:30p same as above 7:30 same as above 9 same as above Now, on a refeed it's a little different, because each of my meals with the exception of the last 1-2 meals will ahve all the carbs I can eat. I also reduce protein to about 40-50g per meal and keep healthy fats low. Zero days there are no carbs at any meals, but I down 10-20g of healthy fats with every meal. Fiber is unlimited in every single meal. No impact on insulin. The goal is simple. On carb meals, you had better get your minimum protein in on every meal, but eat all the carbs you possibly can on those meals. These are all low GI carbs. Ok, I got distracted by work so I probably left some sh!t out... 
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07-08-2007, 07:24 AM
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Yesterday was as brutal a workout as I've had in a LONG time... Amazingly enough, we were done in 2 hours, not the usual 3 it takes us on Saturdays, but mixing things up really made it tough.
SLDL We warmed up for a bit cuz USUALLY the hams are ready to go by the time we get here. It took a bit extra to get them ready this time. 315x15 365x10 405x10x5 Leg Press We're killing it BEFORE we squat and dead today, and my hams are already cooking now. 750x15 900x10 1000x8x2 500x65 (WM) I told Aaron "Give me a number" figuring he'd say 50 and he said 65. I've done them before at this number (I've done over 700x35 or 40) but very short rest + pre-exhausted hams made this one a bit tougher. Zerchers We didn't have a ton to go wild here and the guy with me had never done them, so we just did 225. 225x8x3 Squats Things just aren't the same. LOL I could tell when I put 225 on and I kind of wobbled. I started with a 225x20 which is normally not very brutal, but I felt the sweat run down my forehead onto my beard and I knew I was in trouble. 225x20 275x15 315x15x2 I was pretty much ready to throw up... It ain't like STARTING WITH THEM. Ok, onto deads and we're fried... Our rest periods have seriously been ALL less than 90-120secs. Let me clarify something - to me and in my training, deadlifting is a power exercise. That means 1-5 reps. Rarely 6-8. We messed around with 405 (after acclimating). 405x5x3 I was having NO trouble and was really gravying it for a bit. We put 495 on and I hit 5 more. I'm a bit tight in the hips, glutes, hams, quads, etc, etc but I'm not struggling. The guy I was with could only hit 495 one time, so I told him to try 545. Went there, I hit 545x5. No biggie, still way under my 1RM. He couldn't do it. He said "I want to put 405 on and see what I got left..." He did it 7 times. I asked him to give me a number for me. He said 12. I said challenge me and a guy in my studio said 25. I said I can do it. My other friend had stopped by and he said "You are NOT going to deadlift anything 25 times. That's just stupid..." I agree. So I did it. lol Finished off with 405x25. Had planned on a couple of sets of GHR. No need. I just laid down on the incline in the fetal position.
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07-08-2007, 12:14 PM
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That has to be the most ridiculous training session I have ever seen. I am basically speechless. I read that sh*t over 5 times.
My god.
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The Resident Training Log Ballbuster.
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07-08-2007, 02:47 PM
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That was thrown out of the realm of intense into a new realm... shall we call it "the walking dead." that junk made me feel sick to my stomach. i dont even know man. your gonna need like 10 lbs of steak after that.
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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07-08-2007, 03:40 PM
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O......M.........G.......
That's hardcore right there folks.
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Quit talking about lifting heavy and actually do it.
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07-08-2007, 04:34 PM
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LOL - thanks guys. It just hit me that I subsequently slept 11 straight hours (waking up only once) last night. Now I remember why. I was at the lake today thinking about that workout and I thought "I left off the Zerchers on bb4u" but I was glad to see that I had done it. I can't believe that I'm not aching. I at least thought my hams would be killing me. Don't get me wrong, my legs are just flat TIRED, but they aren't sore which is good because I have some heavy ass lifting to do tomorrow and I didn't want sore legs getting in my way...
Ok, I just stretched my legs out and my hams are pretty tight (getting sore) so disregard that. Yeah Vadge, no sh!t. I wanted to die. Until like LAST leg workout, probably haven't done a set of more than 10 on any dead in many years. I'm NOT going to make a practice of it. But I'm glad to see my lower back has caught back up. If it hadn't, it would've been finished way before 25 reps.
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07-09-2007, 04:02 AM
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Quote:
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07-09-2007, 04:15 AM
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Quote:
Yeah, I will be doing a chest specialization routine for 3 weeks.
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TEAM 7 MOTOROLA
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07-09-2007, 04:35 AM
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Quote:
 I shouldn't be facetious. I love to bench, I'm just kind of bored with it right now. I probably should deload for a couple of weeks anyway. Think I'll do that NEXT week...
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07-09-2007, 04:38 AM
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TEAM 7 MOTOROLA
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07-09-2007, 06:52 AM
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I think you'll see some benefit doing this, especially with the extra cals. I'd definitely say if you're going to prioritize any part, make sure you refeed on that day...
I had a lengthy phone interview after my last client, so now I have to eat again before I can workout. Bleh.
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07-11-2007, 09:17 AM
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I'm killing back right now - minus deads. Slammed chest and delts on Monday, but I forgot what I did. I just know that it's sore today.
Just wondering about this place. Seems to have become more of a political debate forum than a training forum... I'd like to see some intelligent discussion about working out.
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