Hyperplasia Challenge: IAFireman Bulk

[IAFireman]

I'm brand new to ABCbodybuilding and the Hyperplasia challenge. My plan is to bulk. I want to bulk because I feel it is essential for me to build a larger stronger foundation. I also want to priority train my arms since they seem to be lagging behind the rest of me. Here is the plan at this point:

Day 1
Arms/Abs/Forearms

Day 2
Back/Chest/Calves

Days 3
Shoulders/legs

Off and repeat

I'm averaging 12-15 sets at 6-10 reps per muscle group. I'm also throwing in occasional forced reps, negatives, and strip sets.

Diet: <u>Supplements</u>
Multivitamins
Vitamin B complex
Whey Protein
Creatine
Flax oil

I'm aiming for 6 meals daily
Protein sources: Chicken, Turkey, Steak, Salmon, Tuna, Talpia, and occasional hamburger
Carbs: Trying to keep them complex other than in post workout shake which include 50/50 malt/dextrose (Simple nasty carbs are my weakness)

Diet goals: 1-1.5grams per pound protein, cut out junk food possibly find a low cal alternative to satisfy my sweet tooth, and the beer is going to have to find a new home

I think I'll also include 2-3 days of cardio. This is to help me keep from gaining anymore BF and perhaps even help me loss a little.

I'll post by BF% tonight. A guess is 23%

I'm looking forward to this learning experience so please comment if you see any flaws in by training program or have any advice.

[littleamazon]

I would switch day 2 with day 3. Then, take off or have a cardio day..

Good luck!

Amazon

[IAFireman]

Body Fat
weight 210lbs
BF%=23%
pec=9
subscap=30
bicep=20
tricep=22
supra=22
mid=22
abd=22
thigh=22
calf=14

[IAFireman]

So far so good. Day one went well. Felt a little week on the deadlift but I can feel muscles growing today. I could use some advice on the skin fold measurements. How much are you suppose to grab? For instance, should your thumb and forefinger always be and inch apart went making the fold? I'll admit it, I'm ignorant at the use of the skin calipers.
Here is what I have for today 24% BF
Chest-19
Ab-34
Thigh-21
Subscap-22
Tri-21
Midax-21
Supra-20
Bi-12
Calf-12

Today is rest and perhaps a jog later

[Njari]

[ QUOTE ]
So far so good. Day one went well. Felt a little week on the deadlift but I can feel muscles growing today. I could use some advice on the skin fold measurements. How much are you suppose to grab? For instance, should your thumb and forefinger always be and inch apart went making the fold? I'll admit it, I'm ignorant at the use of the skin calipers.
Here is what I have for today 24% BF


[/ QUOTE ]

It took my wife (betsylauren) and I a while to figure out the technique. We looked at the dagram in Yu Yevon's bodyfat testing article, but what was most valuable was simply comparing our measurements to those of the other Hyperplasia contestants. Another thing that really helps with consistency is to have someone help you--it seems like a three-handed activity (two hands for pinching above and below the calipers).

Anyway, I have found that 1 or maybe 2 mm of variation is normal, but your values are kinda all over the place. Do you have the same person doing the measurements in the exact same spot?

(Hmmm, Maybe I should tatoo little crosshairs on my caliper points to ensure consistency!)

[IAFireman]

Anyway, I have found that 1 or maybe 2 mm of variation is normal, but your values are kinda all over the place. Do you have the same person doing the measurements in the exact same spot?

IAFireman: My wife has been doing my measurements and neither one of use are really sure about it. I read the article you are refering to (more than a dozen times to make sure I didn't miss anything) but I'm still having a problem with the amount you pinch for the fold. For example - on the abd you measure one inch laterally from the umbilicus. I understand that but when I pinch the fat how far out do I grab to each side of the one inch center? I'm probably making this harder than it is.

[IAFireman]

Had an intense arm workout today. Still doing well on my diet.

Day three BF%

Chest-20
Ab-34
Thigh-21
Subscap-22
Tri-21
Midax-21
Supra-20
Bi-12
Calf-12

=23.4% bf

Approx 49lbs fat
&
162 lbs body mass

I have a ways to go
My goal is 16-18% BF
175lbs body mass

[IAFireman]

Alright, So the news is my diet has been going well but you people are making me feel like I'm not spending enough time figuring out calories, protein, fat, carbs, etc. So, tomarrow I'm going to focus more on the exact figures of how much of what I'm eating. Secondly, I see alot of you are posting daily reps, sets, and your feelings on the thing so, I too will start to include this info.

Today I ate the following
0700 - lasagna, protien, multivitamin
0900 - protien, flax, vitamin b
1130 - turkey sandwich, pineapple
1400 - air popped popcorn, protien flax vitamin C
1730 - bean chicken tomato gruel
1900 - peanuts, protein bar
2030 - casein

workout
2 mile easy jog
followed 1/4 mile cool down

Tomarrow arms and abs this is my favorite workout day

[IAFireman]

I am not as dedicated to this as I thought I was going to be. I'm still hitting the gym hard and trying to eat clean while still getting my calories and protein. My down fall perhaps is that I'm not watching my diet quite close enough nor am I giving the rest of you a clear picture of my progress. I need to refocus and put in the time if I'm going to win this thing.

I weighed in today at 207lbs. That is four pounds less then when we started. I feel strong. I just think that by adding in that little bit of cardio is helping me burn some fat. I'm going to take a few caliper measurements to see if I can see any change.

[IAFireman]

On Sat. I going to use some fancy dancy BF machine to see how close I am with my calipers. I have still been eating strong and feeling strong. Last week my bench was feeling great so after my scheduled 5th set I maxed hitting 335 for two reps plus on slow negative. Today I deadlifted and felt the same so I tried 495 and got if for 1.5. I think it is inspring to do this every once in a while to see gain but was curious if it is wise to do it during a bulk like this and also cusious if anyone knows if every 6 to 12 weeks would be okay to pound out a max for inspiration?

[IAFireman]

Had my BF measured by a Tanita Body Composition Analyzer. Supposedly it is very very accurate. Here are the results (they suck but leave me room for improvement).

209.4lbs
30.9 BMI
29.1 Fat%
2085 BMR
61 lbs fat
148.4 lbs muscle

I'm realy not going to change much since I have recently incorporated cardio.

[littleamazon]

Go IA Go!

Amazon

[littleamazon]

Ok, today I am sending a generic post to everyone. On Saturday this week, it will be a month since our challenge started and I wanted to bring some points to perspective. Ask yourself:

1) What is the stage of my progress now? How is it different from when I started?
2) What have I learned about myself on this month in regards to my nutrition/training? What are my strengths? What are my weaknesses? What can I specifically do in terms of actions to address my weaknesses? *think about progressive changes*
3) What are my results: inches, energy levels, strength, endurance, etc.? Maybe here another caliper test for your own benefit would help to assess where you are.
4) Do not despair! Many positive changes are already occurring inside your body and many of them will start resurfacing on the outside. Steady and long-term fat loss and muscle gain is better than short-term/short duration weight changes.
5) Nutrition is your best ally. First and foremost ask yourself: How is my diet? Is it promoting my goals? Does it need tweaking? Remember, it takes at least 6 weeks of performing a task regularly before it becomes a habit. Take one variable at a time: nutrition or training (cardio or weights) and measure its effect with the others constant. Improve on little things: water intake, keeping your cardio on the target zone for V02 max, adding 5 more minutes to that cardio session, your green tea/caffeine *check Venom’s journal today for this*, bump up the weight, even if you can only squeeze in two-four reps and when you reach failure, immediately go to the next lower weight and keep on pumping, etc.
6) Go to your “opponents” journals. See what they are doing. Learn from their mistakes and successes. See how it all applies to you. Ask them questions. We are all in this together!
7) Remember: You are already a Hyperplasia Challenge Success! You have changed from how you started to now: in your mind, in your goals, in your plans for the future, spiritually. Take this a step further and finish it!

No one can stop you now, but yourself!

Amazon