March 25th, 2013 - Mobility, IIFYM, and GAINS!

Another small step in the gains department, I am now at about an average of 171 lbs. this past week.  I’ve seen my weight fluctuate anywhere from 172.8 to 170.0 lbs.  My strength has been increasing and my body is still challenged by the Pull-Push-Legs program that I’ve implemented into my training routine.  I lift with progressive overload as my primary goal and I’m fueled with about 3500 calories daily with the following macros:

230g protein, 500g carbohydrates, 70-80g fat. 

I allow the higher end of fat intake during the weekends.  I have also been using the My Fitness Pal app more frequently, especially on the weekends to really provide balance in my life.  Before my last competition, I did not take nutrition very seriously and my lifestyle was very much like a foodie’s.  I do enjoy “cheat” foods, but I no longer consider them “cheat meals.”  I like My Fitness Pal for a very good reason.  So long as the food I am eating fits in my macronutrient goals, I don’t consider it cheating.  If I feel like ice cream, a delicious Five Guys burger, or a huge breakfast platter at Norms, I have it.  If my girlfriend wants to have a tempura bowl from our favorite tempura place, Hannosuke, we have it and enjoy the hell out of it.

Yes, the macros are not exact when you eat out because you are not measuring every ingredient, but it’s an estimate and so long as I am still bulking, I don’t think it would hinder my goals.  Hell, I may even benefit from it.  As long as I do not surpass 230g protein, 500g carbs, and 70-80g fat each day, and hit those numbers before I go to bed every night, then that’s all that matters.  I must note that I do believe in healthy sources of food and eating clean as I do get most of my nutrition from those types of foods, I will enjoy what most would consider as a “cheat” food whenever I feel like it.  On weekdays, I don’t eat out.  But on weekends, I will eat mostly at home, and then take my girlfriend out to eat for lunch and/or dinner.  You only live once and you if you have a girlfriend, you have to treat them right and spoil them! 

On to my training!  I have been paying much more attention to mobility lately.  Ever since I have been incorporating mobility exercises and stretching post-workout, I have become more limber and have witnessed the benefits to be absolutely amazing!  I do not know why I have put this off for so long!  I have been using foam rollers, lacrosse balls, and elastic bands.  The reason why I used to never do squats was because I fell into that broscience saying that not everyone is made for squatting.  It’s not that at all!  It’s just that not everyone put the time and effort into focusing on an exercise that you have the worst mobility and the worst form and just finding excuses to not do them.  That was me my whole life until now.  I discovered a mobility guru’s Youtube channel and have been addicted to his videos.  For more information, search “KELLY STARRETT” on Youtube.  Because of his videos, I am now able to do front squats and back squats with much better form going parallel and even slightly deeper than parallel!  My legs have never been sorer.  Gains, baby!

Back Squat PR: 315 x 8

Front Squat PR: 225 x 6

I also achieved new PRs on other lifts as well!

Decline BB Bench Press: 315 x 7

Incline BB Bench Press: 265 x 4

Incline DB Bench Press: 125 x 6

DB Lawnmowers: 180 x 8

Bentover Barbell Row Yates Grip: 275 x 8

March 15th, 2013

In the past week, I have increased my caloric intake by 200-300 calories to about 3500 calories daily.  I have stopped doing cardio for a few weeks now and have incorporated a full blown rest day (no gym, no cardio, maybe light stretching and mobility work at most) in my weekly regimen. I am gaining weight at the fastest rate I believe is optimal, which is up to 2.0 lbs. per week.  I gained +2 lbs. versus last week from 170.0 lbs. to 172.0 lbs.  As a natural bodybuilder, if your nutrition, training, and rest are all on point, the fastest rate of lean muscle gains is around 1 lb. per month.  Some naturals can gain a little bit more, some a little less; but that’s what I am striving for.  I make sure I hit my nutritional goals of at least 1.0g – 1.5g protein per pound of bodyweight, at least 50g fat, and filling the rest of my set calories with carbohydrates.  My set caloric intake per week is at 3500 calories, a level at which I will gain body weight at a slow and controlled rate.  I set my protein intake at the higher end because my activity level is at an above average intensity level – 230g protein.  I have 60-70g fat, and with the amount of calories I have left, I fill in with carbohydrates which is at about 500g. 

To minimize fat gain and optimize lean mass gains, even though fat gain on a bulk is to be expected, I wake up every morning knowing my current PRs and focus my mind to beat them as I go to the gym.  As you attempt to lift heavier or perform more reps than ever, your body must adapt to the new experience of stress.  This will force your body to adapt and become stronger and bigger.  This is called progressive overload and it is always my goal.  On the flipside, if you do not challenge your body consistently, then it will adapt to be as strong and big as it NEEDS to be.  Stressors are the catalyst for gains.

I am incredibly satisfied with my performance and results.  Every week, I have achieved new PRs in practically all my focal lifts. 

-Incline Barbell Bench Press 245lbs x 8

-Incline Dumbell Bench Press 120s x 9

-Lawnmowers 180s x 6

-Bentover DB Rows 120s x 10

-T-Bar Machine Row w/ Underhand “Yates” Grip 4Plate+35 x 6

-Seated DB Military Press 100s x 5

-Hack Squats 4plate+35 x 5

I have never been so strong, especially in my legs, back, chest, and shoulders.  I have just 8 more pounds to go before I meet my goal!  I started this bulk experiment about 3 months ago and have gained a total of about 24 lbs.  I will probably tread at a peak weight of 180 lbs. for a few weeks and tinker with macros to see how it effects my body composition.  Then it will be a slow descent back to that 7-10% bodyfat level and reveal what I hope to be a more muscular version of what I brought on stage at my first muscle contest. 

I can’t say I’m not excited!  :)

March 9th, 2013

Please excuse the bagel in my mouth.

I'm finally at 170 lbs.  I feel good!  My energy levels are up, strength has never been greater, and I have never been more excited about nutrition and training.  The new training routine with Pull-Push-Legs-Pull-Push-Legs-Rest is physically demanding, energy draining, but enjoyable.  I am happy for this change as I have been guilty to get comfortable with one routine and riding it until the wheels fall off.  I feel like I am challenged daily.  I have experienced a level of soreness and fatigue that I have not felt in a very long time.  With newly experienced stress, comes great gains!  

I increased my calories last week to support the work.  I'm currently at about 3500 calories daily with the following macros:

230g Protein

500g Carbohydrates

60-70g Fat

My typical protein sources the past week or so have come from organic chicken breast, lean ground turkey, lean ground beef, fat-free cottage cheese, fat-free cheese, cage-free egg whites, and whey protein.  Carbohydrate sources include Ezekiel bread and bagels, white jasmine rice, tortilla, rice cakes, bananas, berries, and cereal.  Fats come from egg yolk, extra virgin olive oil, coconut oil, and the occasional trace fats from my meat sources.  Lately I have been tracking my caloric and macronutrient intake with MyFitnessPal, instead of using the diabetic exchange system to allow myself more freedom and flexibility with my food sources while bulking.

I believe food sources are not as important during bulking as long as you stay within your macronutrient and micronutrient goals.  I don't eat junk food or drink much alcohol anymore, but I do enjoy the weekly indulgence at Chipotle or pho noodles.  I like that Chipotle has a nutrition menu that calculates the macros of your order to give you an estimate of what you can punch in to your MyFitnessPal.  It isn't exact and the lady that makes my burrito at Chipotle doesn't give a rat's ass about my macros, but it's the best I can to balance normality and diet integrity.  And you know I hope those dollops of a serving of sour cream and guac are maximized to the serving spoon's potential.  

I have cut all cardio from my regimen and replaced it with stretch and mobility exercises.  I must say, I've never been able to squat deeper.  I've checked my ego, decreased the weight, and squatted as lower as I can go, which is slightly lower than parallel right now.  I feel like it is way more effective, leaving me more sore than I have ever felt.  I am happy with my nutrition and training.  I am gaining weight at about 1 lb../ week.  I may be consuming 4000 calories in a week or two.  It's a good thing I'm hungry for more food and more gains.  

Lies! - Meal Frequency, Abs Everyday, and Casein ProteinBefore Bed

My work schedule has been horrendous and demanding of my time.  I apologize for not posting regularly, but I appreciate your continued support in reading my blog on eating and exercise.  I intend to share with you some knowledge that have literally opened my eyes to all things fitness, as I have been blinded since the first day I picked up a dumbell.

Have you heard of and believe in such popular fitness adages such as...

"Eat small and frequent meals throughout the day."
"To get shredded abs, you need to do abs every day."
"You have to have casein protein at night before you go to bed."

Fact or muscle myths?  For years, I have thought the above statements to be true.  However, in the past year with my own personal interest to independently research fitness topics in seek of the truth, I have found most of these accepted facts that echo from gym-rat strangers, friends, and even fitness "experts" to be absolutely FALSE.  I am not going to get scientific on you and regurgitate all the science articles that debunk these adages, but share what I have gathered from scouring the net for answers over time.  If you like documented facts and articles that prove scientific theorum then I implore you to do the independent studies on your own to seek the truth and give you peace of mind that what I am sharing with you is true.

"Eat at small and frequent meals throughout the day."  I will start with the conclusion.  As long as you consume the amount of calories and macronutrients at the end of each day, no matter it be 8 small frequent meals or 1 incredibly large meal, it will make little to no difference in your physique over time.  This explains why IIFYM, intermittent fasting, the old-school bodybuilding diet, and any diet works.  Why?  Simply because the body is smart and adapts.  But don't you have to eat small and frequent meals throughout the day to keep your metabolism up?  If you eat your total daily protein requirements of 200g in one sitting, your body won't be able to absorb it all and you'll just end up shitting it all out!

Your body is smart and will adapt.  Just as much of that protein will be absorbed in one feast fest compared to 8 small evenly distributed meals consisting of 25g protein each with each meal spaced out every 2 hours.  It's got to go somewhere.  Your body will not poop protein that it cannot absorb or does not need.  Let's say your body only requires 150g protein for function like to build muscle and for muscle repair.  The overage of 50g of protein that you consumed will be stored as energy (or fat).  And this goes the same for carbohydrates and fat as well.  This is why calories in and calories out is the most simple and truthful theory of weight gain and weight loss.  If you consume calories (made up of any amount of protein, carbs, or fat), your body will use this energy for immediate use, like bodily functions and exercise; or it will be stored as fat.

"To get shredded abs, you need to do abs every day."  This one is awesome!  If only I knew the truth since I first started working out over 10 years ago, I probably would have saved a year of my life doing other meaningful things instead of spending it on the floor doing crunches or hanging on bars doing leg lifts all day everyday.  Abs are a muscle.  Muscles only do 2 things - get bigger or get smaller through training.  The reason why I spent most of my high school life on the floor doing crunches and sit-ups and still was not able to attain that coveted 6-pack abs was simply because I wasn't lean enough.  Doing more reps or adding more weight to your crunches, sit-ups, and leg lifts will mostly benefit one thing - making the abdominals bigger.  More reps or more weight is added stress to your muscles.  Stress is what stimulates muscle growth.  If you want washboard abs or just a slimmer midsection and always wondered why all those crunches you were doing everyday isn't working, perhaps you should pay more attention to your diet and lower your caloric intake.  Less fat on your body will reveal the muscles underneath.  Voile!  Abs!  There they are!

"You have to have casein protein at night before you go to bed."  I believe I heard this one first from a certified trainer when I first picked up a weight.  I must have put added stress on myself to make sure I am stocked with a jug of whey and a jug of casein at all times to maximize muscle growth.  At the end of the day, all that matters is that a protein is a protein, whether it be whey, casein, soy, etc.  It is true that casein is absorbed slower.  However, it really does not matter whether you choose whey or casein or whatever type of protein you choose to use at night prior to sleeping.  Now if you're not taking in enough protein and ultimately, calories, than your body needs, then you will go catabolic and potentially lose muscle.  Cut diets in itself are catabolic in nature.  If you are afraid of going catabolic, then make sure you eat enough protein and be at a caloric level that is at least considered maintenance at the very least.

I hope this has been helpful for you.  I enjoy learning every day and I hope that before you accept what certified trainers and gym-rats are telling you as truths, just do a little bit of googling and verify the supposed facts.  It would save you a lot of time and money to do the research first and decide whether it is a good idea to implement the tips into daily practice after you get your facts straight.  Otherwise, you would just be pissing in the wind... or spending 20 minutes every day on the floor doing abs, dreaming of that 6-pack.  It's the same thing.

March 1st, 2013 - Updates & Pull-Push-Legs Routine

I feel slightly more tired throughout the day after my morning workouts with this new Pull-Push-Legs routine.  It’s a great sign that my body and fitness is being challenged with this new protocol.  It’s not about the amount of weight you are lifting.  It’s the level of stress you put on your muscles that is the catalyst for growth.  Stress your muscle like you have never experienced before and it will force it to adapt, growing stronger (and larger) to handle the stress level. 

New PRs Since Last Week!

-Bentover Dumbell Rows—100 lb DBs x 8

-Romanian Deadlifts—405 lb x 9

-Decline Barbell Press—315 lb x 7

-Incline Dumbell Press—120 lb DBs x9

-Wide-grip Lat Pulldown on Cables—270 lb x 6

Here is my ever-changing Pull-Push-Legs routine.  Some days I switch it up and use dumbells instead of barbells or even machines.  It just depends on my mood, but I try to do more of what I think I am weakest at.  3 sets are performed for Upper body exercises and 4-5 sets are performed for Lower body exercises H.I.T. style.  On my last set of each exercise, I goal myself to achieve 5-6 reps usually to failure with as heavy of weight as possible. 

Pull – Back + Biceps

-Wide-grip Lat Pulldowns on the Cables

-Lawnmowers with Dumbells

-Seated Wide-grip Rows on the Cables

-Bentover Dumbell Rows

-Yates (Underhand-grip) Machine Rows

-Standing Barbell Curls

-Hanging Dumbell Curls with EZ Bar (leaning chest down on incline bench)

-Incline Dumbell Curls

-Shrugs

Push – Chest + Shoulders + Triceps

-Incline Dumbell Bench Press

-Decline Barbell Bench Press

-Seated Military Press with Dumbells

-Behind-the-neck Machine Shoulder Press

-Close-grip Bench Press

-Tricep Extensions on Cables with Bar

-Standing Cable Flyes

-Side Laterals with Dumbells

-Front Laterals with Barbell

-Bentover Rear Laterals on Cables with D-handle

Legs on Wednesdays (Quad Focus)

-Hack Squat

-Machine Squat

-Olympic Squat

-Seated Calf Raises

-Machine Leg Extensions

-Seated Leg Curls

-Standing Calf Raises

Legs on Saturdays (Ham Focus)

-Romanian Deadlifts

-Sumo Deadlifts

-Close-stance Leg Presses

-Seated Calf Raises

-Standing Calf Raises

-Machine Leg Extensions

-Seated Leg Curls

-Lying Leg Curls

*Abs (1-3x a week, 3 sets each exercise)

-Leg Raises

-Weighted Crunches/Sit-Ups

-Cable Crunches

I perform this routine twice a week with one much needed rest day.  I weighed in at 169.0 lbs. this morning and I am happy with my progress thus far.  I will continue to eat more when I do not see any increases in body weight (0.5-2.0 lbs./week).  I’ve never eaten so much in my life, but I’ve never looked this good at this body weight in my life either.  If I want to put on size, I know there will be times that I simply do not have the appetite to eat anymore.  However, if you want to get bigger, you have to eat bigger.  This is the same mindset I had when I was cutting for a competition.  If I wanted to be leaner than everyone else, I need to diet harder than everyone else.  No pain, no gain, right?  At least with bulking, I am not hungry.

Here's a picture of me at my leanest and dryest condition during my pre-contest cutting phase:

146.8 lbs. & Hungry.... To Win