Commanding My Body

[antisteroids]

Originally Posted by Commander

Thanks Hardcory! I'm not satisfied though. I don't want to just be a freak of nature, I want to be a SUPER freak.

There is one guy I contacted a few times who can squat over 700 with just a belt at a bodyweight of 200. That keeps me going because that is simply awesome.

No retreat NO SURRENDER !Its all about how bad you want it right!?
cant quantify true desire

[Commander]

Originally Posted by antisteroids

No retreat NO SURRENDER !Its all about how bad you want it right!?
cant quantify true desire

no doubt!

Friday's workout
Smolov Switching Meso - speed focused

Box Squat
worked up to a new PR, beltless, 330x1, then I bumped the weight down for my speed sets

Circuit: x 12 sets
Box Squat 200x2
Speed Bench 130x3
Pendlay Row (actually throwing the bar up to my chest) 120x3

Circuit: x 8 sets
Double jump/depth jump - I jumped onto my flat bench then down in to a depth jump. BWx1
Explosive push up BWx3
Chin-up BWx3 (as fast as possible, if I went too fast, it hurt my upper bicep attachment)

Saturday - rest, coming off of a midnight shift

Sunday - 3 hours of hiking...and one third of that time I had my 5 year old on my shoulders when he would get tired! So add 30 lbs to my weight while going up and down hills, needless to say, I had a good workout. I was beat at the end of our family hike.

[Commander]

Diet Update: (all non-workout totals)
Macros from end of cut (July 20th) - Cal 2174, f-80, c-178, p-186
Last weeks macros - Cal 3398, f-112, c-374, p-226
New Macros - Cal 3577, f-123, c-392, p-229

Weight at end of cut: 186.0
Weight currently: 185.7

So I am taking in 1400 additional calories since 8 weeks ago. Although, I admit, I may not have been hitting exactly 3400 last week, I think I was under a bit. But still, the point is, I am taking in way more calores since finishing my cut, and I weigh the same. Obviously, this is good and bad. Good, in the Beradi G-flux aspect of things (if you are not familiar, check this article: G-flux) but bad in that the more food I eat without gaining, just means that my food bill goes up and I spend more of my day chewing, lol. I will persist though, I have dreams of gradually climbing up to a bodyweight of roughly 215.

Here is my complete food intake for anyone to critique if you'd like:

Meal 1 - 7:00 am
1.33 cups of oatmeal
1 cup skim milk
1 tbsp coconut oil
2 scoops whey
2 fish oil, Vitamin C, E

Snack - 9:15 am
0.5 cup oats
1/8 cup raisins
1/5 cup lentils (soaked)
1/2 tablespoon olive oil
2 tspn BCAA

Meal 2 - 11:30 am
3 whole eggs (scrambled with a dash of 2% milk)
0.67 cup oats
1 scoop whey
2 Fish oil, Multivitamin

Snack - 2:15 pm
Repeat of first snack

Meal 3 - 5:15 pm
Whatever my wife cooks - starch is usually red potatoes or white rice, meat is usually lean beef or chicken breasts, typically, she throws in lots of onions, peppers, tomatoes, or brocolli to her dinners. They are pretty balanced and healthy overall.
4 fish oil, Vitamin B-6

10 minutes Pre-workout
5g creatine
10g BCAA
1 scoop whey
30g Dextrose
20g Maltodextrin

During-workout - sipped and finished by the end of the workout
1 scoop whey
30g dextrose
20g Maltodextrin

1 hour Post-workout
2 cups skim milk
1 scoop whey
1 cup oats

(Para-workout totals: Cal 1204, fat 12.25, carb 189, protein 86)

Meal 4 10:00 pm
1/2 to 1/3 serving almonds
1 whole egg
1/2 cup skim milk
1 scoop whey
1/2 tspn BCAA
1 Magnesium, 1 zinc
3 fish oil

Meal 5 - whenever I wake up to pee
1/2 cup skim milk
1 scoop whey
1/2 tspn BCAA

I drink over 1 gallon of water per day
I have 4 cups of green tea as well

Major Changes since last time I posted my diet:
I got rid of tuna and a lot of the skim milk I was drinking. Nothing against either one of those sources of protein, but whey is cheaper. It was a financial decision.

[misterjaydubyoo]

Originally Posted by Commander

Diet Update: (all non-workout totals)
Macros from end of cut (July 20th) - Cal 2174, f-80, c-178, p-186
Last weeks macros - Cal 3398, f-112, c-374, p-226
New Macros - Cal 3577, f-123, c-392, p-229

Weight at end of cut: 186.0
Weight currently: 185.7

So I am taking in 1400 additional calories since 8 weeks ago. Although, I admit, I may not have been hitting exactly 3400 last week, I think I was under a bit. But still, the point is, I am taking in way more calores since finishing my cut, and I weigh the same. Obviously, this is good and bad. Good, in the Beradi G-flux aspect of things (if you are not familiar, check this article: G-flux) but bad in that the more food I eat without gaining, just means that my food bill goes up and I spend more of my day chewing, lol. I will persist though, I have dreams of gradually climbing up to a bodyweight of roughly 215.

Here is my complete food intake for anyone to critique if you'd like:

Meal 1 - 7:00 am
1.33 cups of oatmeal
1 cup skim milk
1 tbsp coconut oil
2 scoops whey
2 fish oil, Vitamin C, E

Snack - 9:15 am
0.5 cup oats
1/8 cup raisins
1/5 cup lentils (soaked)
1/2 tablespoon olive oil
2 tspn BCAA

Meal 2 - 11:30 am
3 whole eggs (scrambled with a dash of 2% milk)
0.67 cup oats
1 scoop whey
2 Fish oil, Multivitamin

Snack - 2:15 pm
Repeat of first snack

Meal 3 - 5:15 pm
Whatever my wife cooks - starch is usually red potatoes or white rice, meat is usually lean beef or chicken breasts, typically, she throws in lots of onions, peppers, tomatoes, or brocolli to her dinners. They are pretty balanced and healthy overall.
4 fish oil, Vitamin B-6

10 minutes Pre-workout
5g creatine
10g BCAA
1 scoop whey
30g Dextrose
20g Maltodextrin

During-workout - sipped and finished by the end of the workout
1 scoop whey
30g dextrose
20g Maltodextrin

1 hour Post-workout
2 cups skim milk
1 scoop whey
1 cup oats

(Para-workout totals: Cal 1204, fat 12.25, carb 189, protein 86)

Meal 4 10:00 pm
1/2 to 1/3 serving almonds
1 whole egg
1/2 cup skim milk
1 scoop whey
1/2 tspn BCAA
1 Magnesium, 1 zinc
3 fish oil

Meal 5 - whenever I wake up to pee
1/2 cup skim milk
1 scoop whey
1/2 tspn BCAA

I drink over 1 gallon of water per day
I have 4 cups of green tea as well

Major Changes since last time I posted my diet:
I got rid of tuna and a lot of the skim milk I was drinking. Nothing against either one of those sources of protein, but whey is cheaper. It was a financial decision.

I know everyone responds differently, but I'd say if you are being consistent and are that far over maintenance, and still not seeing gains, then up the protein. How bout trying my "scoop approach"

[Commander]

Originally Posted by misterjaydubyoo

I know everyone responds differently, but I'd say if you are being consistent and are that far over maintenance, and still not seeing gains, then up the protein. How bout trying my "scoop approach"

It may be worth a try, but financially, I just can't see eating more protein.

Furthermore, based on some of Venom's posts, I really don't believe a super high total is needed when you take in quality sources. On a non workout day, I take in 5 scoops of whey (23g per scoop), so that's 115 grams of quality protein plus 5 tspn BCAA. My lean mass is roughly 165lbs. So even if my scoop is off and I am not getting the full 115g from whey, I am still getting a high pecentage (based upon 1g/1lb of bodyweight) of my daily protein from one of the best sources.

And on workout days, I take in 8 scoops of whey, 7 tspn BCAA, that is a lot of quality protein. My total from all sources on workout days is already 315g.
_______

Haven't been working out as much as I liked. I am not too worried about it. The mesocycle I am in is about speed and getting rested for the next heavy mesocycle, so I will not stress. Monday was supposed to be a workout, but after my son's soccer game we ended up going out to get my children ice cream and got home later than expected.

Tuesday's workout
Smolov Switching Meso

Bodyweight: 183

Squat
worked up to 375x1 - I'm happy with this, I wasn't maxing out, so to hit 375 (which is my third highest total behind 390x1 and 380x1) without having to rest long or psych myself up was nice

then a negative with 410

Snatch grip deadlift -no belt
worked up to 370x1 pr

switched grip to conventional for one set - no belt
420x1 -felt good, I haven't pulled in awhile since I've been focusing on squat

Snatch grip speed deadlift
220 3x3

Explosive Push-ups
BW 8x3

superset with

Explosive Pull-ups
BW 8x3

Jump Squats
90 8x3

Light pump work for arms

[misterjaydubyoo]

New Macros - Cal 3577, f-123, c-392, p-229

My bad, those were the macros I looked at....I assume you are factoring in the BCAA's to get the 315 gram total protein?

I have no idea how much I actually consume since I don't factor in my 6 scoops of Xtend daily....

I was just joking about the scoop, I don't really think it matters all that much. The only thing I can guess is your metabolism has gone up, and/or you're burning more cals than you think per day.

[Commander]

Originally Posted by misterjaydubyoo

My bad, those were the macros I looked at....I assume you are factoring in the BCAA's to get the 315 gram total protein?

The 229g is non-workout day, BCAA's are not factored in.
315g is workout day, again, BCAA's are not factored in.

Originally Posted by misterjaydubyoo

I was just joking about the scoop, I don't really think it matters all that much.

No worries, I knew you were joking, I enjoyed the reference to our prior conversation.

Originally Posted by misterjaydubyoo

The only thing I can guess is your metabolism has gone up, and/or you're burning more cals than you think per day.

Yeah, my metabolism is definitely revving, which is great for body composition, protein turnover rates, etc. Just hard on the jaw.....chew, chew, chew. It's not really a chore yet, but last bulk when I was at 4400+ on non-workout days, eating was a definite chore!

Checking out your journal, I see that you are eating a ton right now, hitting almost 4400.

[misterjaydubyoo]

Originally Posted by Commander

Yeah, my metabolism is definitely revving, which is great for body composition, protein turnover rates, etc. Just hard on the jaw.....chew, chew, chew. It's not really a chore yet, but last bulk when I was at 4400+ on non-workout days, eating was a definite chore!

Checking out your journal, I see that you are eating a ton right now, hitting almost 4400.

Dang right its revving, which is good!

As for the eating....I DEFINITELY feel you there. Eating has become my job lately. If it weren't for determination and results, I would have given up a while back. I have started to plateau as well, and may have to bump those macros up a little more....

[Commander]

Originally Posted by misterjaydubyoo

If it weren't for determination and results, I would have given up a while back.

That is what seperates us from the rest

Wednesday's workout
Smolov Switching Meso

Power Clean
70x1
120x1
140x1
160x1
180x1
200x1
210x1 (10 lb pr)

Circuit x 8
Power Clean 130x3
Bench Throws on smith machine 100x3 (with pause at bottom and the bar actually leaving my hands at the top)
Chin ups BWx3

Circuit x 5
Lateral Bench jumps BWx10
Explosive push-ups BWx3
Explosive rows BWx3

Pump work for arms.

Took a last minute midnight shift, it is my 3rd in 9 days onto of my regular fulltime job. Feeling tired today.

[Commander]

Bodyweight: 185

Friday Night
Final Workout of the Switching Mesocycle

Circuit x 12
Box Squat 210x2
Speed Bench 140x2
Explosive Inverted Row BWx2

Circuit x 8
Depth Jump x 2
Explosive Barbell Row 130x3
Explosive Push up BWx3

Looking foward to getting back to some heavy squatting next workout.