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  #1  
Old 03-28-2004, 03:56 AM
Tanuki Tanuki is offline
Tanuki is back!
Middleweight
 
Join Date: Mar 2004
Location: Portland, OR
Posts: 726
Default [Insert catchy title here!]

Hello everybody. I am new to the boards, well, sort of. I have been lurking for literally years! I sure took my sweet time joining, eh?

My basic info:

Gender: Male
DOB: 06/03/1985
Height: 5'11 3/4"
Weight: 205-210 Lbs.
BF%: Unknown (will post pics this week though)
Experience: Just under 2 years of serious lifting.
Goals: Lean out a bit while continuing to add strength and mass.
  #2  
Old 03-28-2004, 04:11 AM
Tanuki Tanuki is offline
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Join Date: Mar 2004
Location: Portland, OR
Posts: 726
Default The split

Right now I am following a low-volume split. I am directly training each muscle group once per week with low-reps and a low number of sets. I will be sticking to pretty basic exercise choices using heavy *** weights. [img]/forum/images/graemlins/grin.gif[/img]

MONDAY- CHEST AND BICEPS
Incline DB or BB bench press X 3 sets
Flat DB or BB bench press X 2
Weighted dips X 1
BB curls X 2
DB curls X 1
Cable curls X 1

TUESDAY- LEGS
Deep squats X 3
Leg presses X 3
SLDL X 2

WEDNESDAY- BACK AND TRICEPS
Pulldowns X 3
Pull-ups X 1
T-bar rows X 2
DB rows X 1
Lying DB triceps extensions X 2
Triceps pressdowns X 3

THURSDAY- CALVES, FOREARMS, ABS, AND NECK
Seated calf raises X 2
Standing calf raises X 2
BB wrist curl X 2
Reverse BB wrist curl x 2
Cable crunches X 3
Weighted leg raises X 1
Neck w/ plate(s) X 2 (for each direction)

FRIDAY- SHOULDERS AND TRAPS
Seated DB press or standing BB press X 2
Side lateral raises X 2
Bent over rear lateral raises X 1
Rear delt machine X 1
BB shrugs X 3

CARDIO
I will be doing four 20 minute high-intensity cardio sessions a week, most of the time using the "hills" setting on a treadmill. At this point in time, my cardio days are Monday, Tuesday, Thursday, and Saturday.
  #3  
Old 03-28-2004, 04:25 AM
Tanuki Tanuki is offline
Tanuki is back!
Middleweight
 
Join Date: Mar 2004
Location: Portland, OR
Posts: 726
Default The diet

I have never gone on a traditional bulk before, though this will be the most calories I have ever consumed on a day-to-day basis. I've always managed to keep making gains while keeping my bodyfat under control, though I would like to get a bit leaner.

Notes: The bread you see in my diet is organic bread made from sprouted it grains. It is very fibrous, pack 5g per slice! The cereal will most likely be generic Rice Crispies. GL3 is the glutamine supplement I use, Creatine HSC is the creatine/carb supplement I use. Pro-Flex is a joint support formula I use. Other than that I use Nature's Best IsoPro whey and ISS Advantage MRPs.

8:30 AM
Cereal 115, 2, 26, .25
1 scoop whey 131, 30, 1.5, .5
1 packet sweetener 2, 0, .5, 0
2.5g GL3
MEAL TOTAL- 248, 32, 27.5, .5

9:30 (Pre-workout)
1 scoop HSC or Gatorade powder 134, 0, 33.5, 0
1 scoop whey 131, 30, 1.5, .5
1 packet sweetener 2, 0, .5, 0
5g GL3
1g vitamin C
400iu vitamin E
MEAL TOTAL- 267, 30, 35.5, .5

10:30
1 scoop HSC or Gatorade powder 134, 0, 33.5, 0
1 scoop whey 131, 30, 1.5, .5
1 packet sweetener 2, 0, .5, 0
7.5g GL3
1g vitamin C
800iu vitamin E
1 multi-vitamin
1 Pro-Flex
MEAL TOTAL- 267, 30, 35.5, .5

11:00
1 scoop Gatorade powder 133, 0, 33, 0
1 scoop whey 131, 30, 1.5, .5
1 packet sweetener 2, 0, .5, 0
MEAL TOTAL- 266, 30, 35, .5

11:30
1 strawberry MRP 280, 42, 22, 3
1/3 serving cereal 38.25, .75, 8.75, 0
5g creatine (when loading)
MEAL TOTAL- 318.25, 42.75, 30.75, 3

1:00 (Last post-workout meal)
Cereal 115, 2, 26, .25
1 scoop whey 131, 30, 1.5, .5
2.5g GL3
MEAL TOTAL- 246, 32, 27.5, .75

3:00
1 1/2 slice bread 135, 6.25, 24, .75
Chicken breast 140, 26, 0, 3
1 Pro-Flex
MEAL TOTAL- 275, 32.25, 24, 3.75

4:00
2.5g GL3

5:30
1 1/2 slice bread 135, 6.25, 24, .75
Beef 273, 22, 0, 20
1/2 scoop whey 65.5, 15, .75, .25
5g creatine (when loading)
MEAL TOTAL- 473.5, 43.25, 24, 21


8:00
1 1/2 slice bread 135, 6.25, 24, .75
Chicken breast 140, 26, 0, 3
2.5g GL3
1 Pro-Flex
MEAL TOTAL- 275, 32.25, 24, 3.75

9:40 (Pre-cardio)
5g GL3
500mg vitamin C

10:30
1/3 cup oatbran 118, 5, 19, 3
Chicken breast 140, 26, 0, 3
1/2 scoop whey 65.5, 15, .75, .25
2 packets sweetener 4, 0, 1, 0
5g GL3
5g creatine
500mg vitamin C
400iu vitamin E
1 multi-vitamin
MEAL TOTAL- 327.5, 46, 20.75, 6.25

12:30
1 chocolate MRP 280, 42, 20, 4
2.5g GL3
1 Pro-Flex
MEAL TOTAL- 280, 42, 20, 4

4:15
1 cup skim milk 80, 8, 12, 0
1 scoop whey 131, 30, 1.5, .5
1 packet sweetener 2, 0, .5, 0
2.5g GL3
MEAL TOTAL- 213, 38, 14, .5

DAILY TOTAL- 3456.25 calories, 430.5g protein, 318.5g carbohydrates (approx. 35g fiber), 45g fat

Saturday is my day to live like a normal human being. I eat whatever I want, but I don't gorge myself. I just try to satisfy my cravings. I try to keep my meals frequent and my protein intake high on this day as well. On Sunday I stick to a clean diet with frequent meals and high protein.
  #4  
Old 03-28-2004, 04:26 AM
WatchTheHands WatchTheHands is offline
WatchTheHands should change his/her status!
Light-Heavyweight
 
Join Date: Feb 2004
Location: Long Island, NY
Posts: 1,616
Default Re: The split

Welcome, err, sorta, to ABC! Good idea to start a journal, I started one myself recently. Good luck with meeting your goals, bro! And, I gotta say, that is REALLY low volume. Many powerlifters do more sets... what kind of rep scheme are you using? And have you seen decent results, or is this a new split?
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  #5  
Old 03-28-2004, 04:33 AM
Tanuki Tanuki is offline
Tanuki is back!
Middleweight
 
Join Date: Mar 2004
Location: Portland, OR
Posts: 726
Default Re: The split

Hey bro! Thank you for the well wishes and welcoming me to the boards!

Yes, I realize the volume for this split is really low, however I have used very similar splits in the past and made some awesome gains in both mass and strength. Hightest you'll see me go on reps is 8 (well, a bit higher on abs), never intentionally go lower than 4, but sometimes all I can get is 3! Haha...
  #6  
Old 03-28-2004, 04:33 AM
WatchTheHands WatchTheHands is offline
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Light-Heavyweight
 
Join Date: Feb 2004
Location: Long Island, NY
Posts: 1,616
Default Re: The split

****, bro, that is a TON of protein. And you eat so few whole foods. I might check out other sources of protein (like eggs) if I were you, and maybe cut down on the whey a little. You must be going through 5lbs a week!
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  #7  
Old 03-28-2004, 04:36 AM
WatchTheHands WatchTheHands is offline
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Light-Heavyweight
 
Join Date: Feb 2004
Location: Long Island, NY
Posts: 1,616
Default Re: The split

Cool, man, I've been giving a lower volume workout a shot recently, still a bit higher than you. Reps are usually 6-10, except I'm about to try a 5X5 scheme for the big lifts... you'll see a lot of guys here go SUPER high volume, but that's never really done it for me...
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  #8  
Old 03-28-2004, 04:37 AM
Vlad Vlad is offline
Vlad is traalallaalal
Super-Heavyweight
 
Join Date: Feb 2003
Location: Sweden - Stockholm
Posts: 4,540
Default Re: The split

Welcome to ABC!

Dude, you need to lower your intake of whey. If I'm not mistaken you are taking it around 8 times daily (sometimes 1/2 scoops).

Add oatmeals to the first meal and if I was you, I would post that diet "in Depth of the Nutrition" forum, so that some knowing people can help you. Way too many meals in my eyes and you need to get your cals/prots more natural way..right now it's a whey way! [img]/forum/images/graemlins/smile.gif[/img]

And yah, the volume is way too low :/ Post the weight you use as well! [img]/forum/images/graemlins/smile.gif[/img]

See ya!
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  #9  
Old 03-28-2004, 04:44 AM
Tanuki Tanuki is offline
Tanuki is back!
Middleweight
 
Join Date: Mar 2004
Location: Portland, OR
Posts: 726
Default Re: The split

Haha, yeah, it is quite a bit of protein, the highest I have ever gone anyway. I have had pretty good success with similar diets, I have done a fair bit of experimenting in my day and this should work pretty well for me. Keep in mind a good bit of that protein is from my carbs sources.

I forgot to mention that I sometimes substitute veggies for the bread, or mix and match.

I do use a lot of whey (not quite 5 pounds a week, maybe 2.5 haha) but from what I have read this method I am applying is pretty effective. So I am just testing it out. If I don't feel like I am leaning out you can be sure protein will be the first place I cut a bit away from, since there is so darn much here!

I will look into egg whites. I am pretty limited right now, if I can't grill it or microwave it, it ain't happening. No over, no burners! [img]/forum/images/graemlins/frown.gif[/img]
  #10  
Old 03-28-2004, 07:11 AM
mr.selfdestruct mr.selfdestruct is offline
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Light-Heavyweight
 
Join Date: Jul 2003
Posts: 1,716
Default Re: The split

Welcome to ABC mate! I look forward to seeing how your diet and training works out for you in your next bulk cycle!
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