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#1
04-26-2004, 03:25 PM
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Holly\'s Journal: Mission for Mass 2004*** Female Natural Bodybuilder
I have just competed in 2 Bodybuilding competitions and I am now planning on taking 3 years off to build as much mass as I possibly can. I am taking this week off from the gym for rest and recovery then I will hit the weights hard beginning May 3rd.
Current Plan: Mission For Mass Lifting Cycle <font color="red"> </font> - 8 weeks (May 3rd - June 25) Nutrition: approximately 2490 cals, 270g Protein, 265g Carbs, 36g Fat Meal 1: 1 scoop ON Whey 1 serving Frosted Flakes .5 cup skim milk Pre-workout shake: 1 scoop ON Whey 1 scoop Creatine HSC Post-workout shake: 1 scoop ON Whey 1 scoop Creatine HSC Post-workout meal 1: 4 egg whites 3 oz. baked potato Post-workout meal 2: 4 egg whites 3 oz. baked potato Post-workout meal 3: 4 egg whites 1 rice cake Meal 2: 3 oz. Chicken 6 oz. Green Veggies 1 Tbsp Golden Flaxseeds Post-cardio shake: (cardio days only) 1 scoop ON Whey 2 Tbsp DGC Meal 3: .5 cup Lowfat Cottage Cheese 1 cup Oatmeal 1 Banana Meal 4: 3 oz. Chicken 6 oz. Salad Greens 6 oz. Green Veggies 1 Tbsp Flaxseed Oil Meal 5: 1 Perfect Rx Meal Replacement 1 Tbsp Natural Peanut Butter That's about it for now. I will post my workout for my first lifting cycle and my eight week goals soon! Hope you enjoy the journal. [img]/forum/images/graemlins/laugh.gif[/img] |
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#2
04-26-2004, 03:31 PM
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Re: Holly\'s Journal: Mission for Mass 2004***
3 years? Wow!!! That's one massive bulk. Good luck with the journal and your goals and welcome to abc.
__________________
http://img.photobucket.com/albums/v1...6/09d46549.jpg Jeremy Also known as JrDouglas24 |
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#3
04-26-2004, 03:46 PM
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Re: Holly\'s Journal: Mission for Mass 2004***
Well i am not into mass and those things but i wish u all the best [img]/forum/images/graemlins/smile.gif[/img]
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#4
04-26-2004, 03:51 PM
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Re: Holly\'s Journal: Mission for Mass 2004***
you'll do great on your gain, i already know it! go hard buddy!
__________________
height: 6 foot even weight: 200 lbs bench : 260 lbs -(december 4 2005) squat : 320 lbs DL : 400 lbs -(january 20th 2006) There is no such thing as a plateau, there is no natural frame you cant push past.there is no wall. |
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#5
04-26-2004, 04:02 PM
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Re: Holly\'s Journal: Mission for Mass 2004***
things look pretty good. frosted flakes, tho? try some oatmeal instead. maybe replace the regular potatoe w/ sweet potatoe as well.
how did u do in your bb competitions? good luck w/ the bulk!
__________________
moderation is masturbation! ~STP never hire a feret to do a weasel's job! 24 yrs old 5'6 arms:16.5 (up .5) forearms:12 (up 0) calves:15 (up .5) legs:25 (up 1) waist:33 (up 1) lifts: bench:290x2-squat:350x1-dead:355x1 HYPERplasia Challenge: starting: 158lbs @ 11.8% pe:3, si:8, ab:10, th:14, ca:6, bi:3, tr:8, ma:7, ss:10 week 1: 160lbs @ 12.4% pe:4, si:10, ab:11, th:14, ca:7, bi:2, tr:9, ma:8, ss:9 week 2: 161lbs @ 12.4% pe:6, si:10, ab:11, th:14, ca:6, bi:2, tr:9, ma:8, ss:8 week 3: 163lbs @ 12.6% pe:8, si:10, ab:11, th:13, ca:6, bi:3, tr:9, ma:8, ss:8 week 4: 164lbs @ 13.0% pe:8, si:10, ab:11, th:14, ca:7, bi:3, tr:9, ma:8, ss:9 week 5: 164lbs @ 13.0% pe:8, si:10, ab:11, th:14, ca:7, bi:3, tr:9, ma:9, ss:8 week 6: 166lbs @ 13.0% pe:8, si:11, ab:11, th:14, ca:7, bi:3, tr:9, ma:8, ss:9 week 7: 168lbs @ 13.2% pe:8, si:11, ab:12, th:14, ca:7, bi:3, tr:9, ma:8, ss:10 week 8: 169lbs @ 13.1% pe:8, si:12, ab:11, th:14, ca:7, bi:3, tr:9, ma:8, ss:10 week 9: 170lbs @ 13.3% pe:8, si:12, ab:11, th:15, ca:7, bi:3, tr:9, ma:9, ss:10 week10: 171lbs @ 13.4% pe:8, si:12, ab:12, th:15, ca:7, bi:3, tr:9, ma:9, ss:10 week11: 172lbs @ 13.3% pe:8, si:12, ab:12, th:15, ca:7, bi:3, tr:9, ma:9, ss:10 week12:174lbs @13.4% pe:8, si:12, ab:12, th:15, ca:7, bi:3, tr:10, ma:9, ss:10 |
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#6
04-26-2004, 04:28 PM
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Re: Holly\'s Journal: Mission for Mass 2004***
Consuming baked white potatoes instead of sweet potatos post workout allows me to capitalize fully on the 3 hour post workout window of opportunity. If another meal is not consumed within 30 minutes of the simple carbohydrate and protein meal, blood sugar and insulin levels will crash! You will be right back to where you started, a catabolic state! My diet is designed to take full advantage of nutrient and supplement timing. You'll notice the majority of my calories and carbohydrates are consumed within the hours around my workout as suggested in Paul Cribb's article, The Anabolic Nutrient Timing Factor: http://www.ast-ss.com/articles/article.asp?AID=77.
My first meal is designed to increase blood sugar levels and take advantage of the period of increased insulin sensitivity you experience upon waking. I eat Frosted Flakes because they are a high glycemic index carbohydrate that will elevate my blood sugar quickly, just like I want. Together the frosted flakes,milk, and protein make an awesome tasting combination that will increase nutrient transportation and shuttle protein into my muscles like crazy during this important time. |
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#7
04-26-2004, 04:54 PM
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Re: Holly\'s Journal: Mission for Mass 2004***
My weekend nutrition will vary slightly from what I follow during the week. I don't train on the weekends and therefore don't consume the post-workout meals as listed in the post above. My primary objective on the weekends is to consistently consume quality protein throughout the day. I also leave room to loosen up on the schedule a bit. On one weekend day I will follow this schedule :
Nutrient Ratios: approximately 2125 cals, 235g Protein, 210g Carbs, 40g Fat Meal 1: 1 scoop ON Whey 1 serving Frosted Flakes .5 cup skim milk Meal 2: 1 Perfect Rx Meal Replacement Creatine HSC Meal 3: 3 oz. Chicken 6 oz. Green Veggies 1 Tbsp Golden Flaxseeds Meal 4: Detour Bar Meal 5: 6 oz. Lean Steak 6 oz. Salad Greens 6 oz. Green Veggies 6oz. Sweet Potato Meal 6: 1 Perfect Rx Meal Replacement 1 Tbsp Natural Peanut Butter On the other weekend day I don't go crazy and stuff myself all day long but I do enjoy a good meal of whatever I want, some clean meals off my normal weekday schedule and a bite here or there throughout the day. I try to keep the total calories under control but still enjoy myself and satisfy my cravings. I want to be productive on the weekends but I also don't want to put too much pressure on myself. This allows for a little mental break so I can follow my nutrition 100% during the other 6 days of the week. Goals for First 8 week lifting cycle: Setting small short term goals is a great way to constantly work towards achieving the long term goals you want to achieve.In order to help me improve my daily performance, I will outline a list of goals and objectives I wish to accomplish during the week ahead and then review how well I did at reaching them. 1. Follow my nutrition and supplementation plans 100% 6 days a week. 2. Be smart with my weight selection so I am working effectively in the 4-6 rep range with great execution.(Max-ot style training) 3. Complete all scheduled cardio sessions with the proper intensity. (16 min Max-Ot style) 4. Focus on form and execution of every exercise. 5. Pay special attention to post workout nutrition and supplement timing. 6. Prepare for each training session the night before. 7. Keep my vision of what I want to create in mind at all times in the gym. Current Stats: (As of Competition on April 24th) Female 20 years old 5'5" 108 lbs. 99 lbs. lean mass <font color="blue"> </font> |
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#8
04-28-2004, 03:30 PM
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Re: Holly\'s Journal: Mission for Mass 2004*** Female Natural Bodybuilder
This is the workout schedule that I will be following for the next 8 weeks. I can't wait to get back into the gym after this rest and recovery week. I will hit the weights with the same amount of intensity that I did pre-contest. I am excited to start lifting again because the last few weeks before the contest I felt extremely drained and lacked energy in some of my workouts. However, my weights only decreased slightly over the 17 weeks of contest prep. So now I am charged and ready to go and hit the weights so I can pack on that much needed mass so I can one day compete at the national level.
Max-OT Style Monday – Legs Legs: 1. Squats....3 sets 4-6 reps (After warm-up) 2. Leg Press….2 sets 4-6 reps 3. Stiff Leg Deadlifts....2 sets 4-6 reps 4. Lying leg Curls....2 sets 4-6 reps Tuesday - Chest Chest: 1. Flat Barbell Bench Press....3 sets 4-6 reps (After warm-up) 2. Incline Barbell Press….2 sets 4-6 reps 3. Decline Dumbbell Press….1 set 4-6 reps 4. Weighted Dips....1 sets 4-6 reps Wednesday – Back/Traps Back: 1. Deadlifts....3 sets 4-6 reps (After warm-up) 2. Barbell Rows....2 sets 4-6 reps 3. Cable Rows....2 sets 4-6 reps 4. Pull-ups....2 sets, each to failure Thursday – Abs/Shoulders Abs: 1. Cable Crunches....3 sets 8-12 reps (After weight acclimation) 2. Swiss Ball Crunches....2 sets 15-20 reps 3. Swiss Ball Leg Raises....2 sets 15-20 reps Shoulders: 1. Seated Dumbbell Press....2 sets 4-6 reps (After warm-up) 2. Standing Military Press…2 sets 4-6 reps 3. Side Lateral Raises….2 sets 4-6 reps 4. Rear Lateral Raises….2 sets 4-6 reps Friday- Biceps/Triceps Biceps: 1. Barbell Curls….2 sets 4-6 reps (After warm-up) 2. Dumbbell Curls….2 sets 4-6 reps 3. Hammer Curls….2 sets 4-6 reps Triceps: 4. Incline Tricep Extensions....2 sets 4-6 reps (After weight acclimation) 5. Weighted Bench Dips....1 set 4-6 reps 6. Cable Pushdowns....1 set 4-6 reps |
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#9
04-28-2004, 06:42 PM
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Re: Holly\'s Journal: Mission for Mass 2004*** Female Natural Bodybuilder
Hey, Holly. Nice journal! I love all the details.
That is great that you realize the importance of goal-setting. There are some fantastic articles in the Journal of Hyperplasia Research (blue tab above) that discuss that vital concept. You might find them interesting! [img]/forum/images/graemlins/cool.gif[/img] Good luck with your bulk! Personally, I would try to clean your diet up to make your gains as lean as possible. Again, lots of great articles to read here about such strategies. [img]/forum/images/graemlins/cool.gif[/img]
__________________
<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font> -Wayne Gretzky http://www.rhondariley.com/009/thumbs/005.jpg "When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade." -Rhonda Riley <font color="009999">Click Here for ABC's Forum Rules</font> <font color="purple">Click Here for ABC's Index of Bible Studies</font> |
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#10
05-13-2004, 02:21 PM
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Re: Holly\'s Journal: Mission for Mass 2004*** Female Natural Bodybuilder
This looks like a great plan. I'm interested in your nutrition strategies since they are a bit different than what is followed by lots of people at ABC.
What is your end goal (weight, bf) with the bulk? |
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