February 25th, 2013

I'm ready for a change in my routine.  I have been on a 6-day "bro" split with an extra leg day for the past few months.  It looked a little something like this:

1 - Chest & Biceps [A]
2 - Shoulders & Triceps [B]
3 - Legs (Quad Focus) on WEDNESDAYS
4 - Back [C]
5 - Chest & Biceps [A]
6 - Legs (Ham Focus) on SATURDAYS
7 - Rest or Cardio Only or Weak Point Training

Leg days are always fixed on Wednesdays and Saturdays.  [A] Chest & Biceps, [B] Shoulders & Triceps, and [C] Back are in rotation throughout the week.  I've experienced incredible gains in size and strength by increasing the frequency of my leg workouts.  Ever since I started training them twice a week versus only once a week, I have only experienced positive results; especially now that I have the nutrition to support growth.  With that said, this gives me reason to increase frequencies in my upper body workouts.  I am now on a Pull-Push-Legs routine which started today:

1 - Pull (Back & Biceps)
2 - Push (Chest, Shoulders, & Triceps)
3 - Legs (Quad Focus)

4 - Pull (Back & Biceps)
5 - Push (Chest, Shoulders, & Triceps)
6 - Legs (Quad Focus)

7 - Rest or Cardio Only or Weak Point Training

With this new routine, I anticipate a greater amount of calorie burn per week versus my previous routine.  I am not doing a Push-Pull-Legs schedule because doing Legs after Back (Pull) would be too strenuous.  Rest times will be minimal (~1 minute between sets) and the style of training will continue to be like Mike Mentzer and Dorian Yates' HIT.

On Saturday, I trained legs and met a new personal record with the Romanian Deadlifts with 405 lbs. x 9 reps (I think I could've done 10, but my hands were clammy and the weight slipped).  Today, I had a Pull day and did some strict Lawnmowers on the incline with 150 lbs. x 9 reps and I also did some wide-grip Lat Pulldowns on the cable at 270 lbs. x 6 reps.  

Meanwhile, I think I will need the caloric support to back up my new training program:

Weekdays ~3000 calories
Protein: 210g
Fat: 60g
Carbs: 420g

Weekends ~3300 calories
Protein: 210g
Fat: 50g
Carbs: 500g (CARB CITY!!!  This will be my new PR with recorded carb intake.)

I am currently at 168.6 lbs.  I'm somewhere around ~12% bodyfat and I'm ready for more gains!

New Personal Record! 365 lb. Decline Press for 1RM!

As promised, but fashionably late, here is the video of my new personal record on the decline bench press of 365 lbs. for one rep max.  I'm not a proponent of 1RMs, as I do not believe it is beneficial for hypertrophy.  I believe it is more of a means to measure your strength gains.  Nevertheless, I enjoyed this pinnacle moment.  I feel like my sweet spot to spark muscle growth is the 5-6 rep range.  No more fun and games...  Time to get back on the gain train!

February 15th, 2013

A week has past since my last post and I mentioned that I would keep the caloric level steady at about ~3000 calories while adjusting my macros.  Last week, I noticed I was taking the scale weight to heart more than any other key indicators of progress with lean muscle gains.  The highest caloric intake I have experienced in this experiment so far was at about ~3200 calories at which I noticed quite a bit of fat gain and increase of water storage in the subcutaneous.  I know it's my impatience that got the better of me, as Rome was not built overnight, bodily change as a result to diet doesn't either.

I took a different approach in maintaining calories this past week.  Instead of keeping calories the same at ~3000 each day, I did about ~2800-2900 calories on the weekdays and ~3100-3200 calories on the weekends.  I dropped my protein intake because I wanted to make more room for carbohydrates.  I am still taking in over 1g of protein per lb. of LBM, and that's plenty for a natural.  The past week, I have been following these macros:

Weekdays ~2800 kCal.
Protein:  210g
Fat: 60g
Carbohydrates: 360g


Weekends ~3200 kCal.
Protein:  210g
Fat: 50g
Carbohydrates: 450g

I've stuck with this and will continue to be patient until I am a bit leaner (10-12% BF).  Gaining mass is an art.  It's easy to become real impatient and chase those gains quickly by taking in calories at a rate that your body is unable to process.  Thus, more fat is stored.  It's not a race, which is why I had to pump the brakes.  More than a week ago, I hit an all-time high of 170 lbs. on the scale, and now I'm about 167 lbs.  2 weeks ago, I was at 167 lbs but I was not as strong as I am now.  I am getting leaner and I am steadily getting stronger.  Strength will always be my #1 indicator of lean muscle gains despite what the scale says.  I will continue to focus on building up my legs and chest.  Once the elbow pains subside, I will focus more on arms as well.

Today, I've managed to hit a PR of 1RM on the decline barbell bench of 365 lbs.  I'm not into 1RMs because it's more of a measure of power than a benefit in building muscle.  I believe 5-8 reps is an optimal hypertrophy range.  I just wanted to mention this milestone because I was never able to bench more than 3 plates (315 lbs) on the bench.  I pulled both rotator cuffs in my collegiate years from a little rowing sport called dragonboat.  Since then, it's been a slow recovery, starting from the ground up with 95 lbs., focusing on form and then gradually move up in weight.  My coach was able to record this lift and I'll try to post it later today.

I'll remain with this nutrition plan until strength gains have halted and I appear a little leaner in the mirror.  Then, I will continue adding more calories in and keep progressing.  I estimate that if I lean out to contest conditions, I should be about 5 lbs. heavier than I was on Dec. 1.  This experiment may last longer than anticipated, but I am not mad that I get to keep eating!

February 8th, 2013 - Genetics & Updates

Genetics play a huge role in determining the aesthetic of your physique.  Sure, you can combat it with impeccable nutrition and intense training.  But, some may have to work harder to attain the same results as another person that is exactly your same height and weight.  This is due largely in part to genetics.  Let’s say you and Person X are exactly the same height and weight and start off eating exactly the same kinds and amounts of food – same amount of calories, proteins, fats, and carbohydrates.  His genetics may direct the nutrients from the food into muscle building more than fat storing, while you may experience the opposite.  Sucks, huh?

Some people, like that bastardly Person X, can eat all the carbs in the world and they stay lean and vascular.  You, on the other hand, may experience bloating and water retention under the skin.  What the hell?  On a bulk, Person X seems to gain only 1 lb. of fat per 3 lbs. of lean muscle mass.  You may gain 3 lbs. of fat for every pound of lean muscle mass.  Following another person’s diet may not reward you with the same results because everyone is different.  This is called nutrition partitioning and it is because of genetics that separates us all as individuals. Nutrition plans should be catered to an individual.  Cookie cutter diet plans cannot be applied to everyone and expect the same results across the board.  We all burn calories at different rates, store fat in different places, and build muscle at different paces. 

On that note, let's bring up the topic of spot reduction.  An example of this is doing crunches all day every day to bring out those abdominals.  Lies!  What brings out your abs is not with infinite sit-ups.  It is burning more calories than you take in and leaning out to a point that it starts showing.  Just because that burning sensation exists from doing all those leg raises and crunches exists, does not mean it is burning the fat around it.  Your genetics will dictate where on your body that fat will melt off first.  So do yourself a favor and burn calories the efficient way and do cardio and/or eat less.  

It is not to say that because you believe you were born with handicapped genetics that it is an excuse to stop dreaming and stop trying to achieve the ultimate physique.  Far from it!  It just means you have to work harder.  Can’t seem to gain any weight and strength?  You aren’t eating enough and you aren’t lifting hard enough.  Can’t seem to get that six pack to show?  You aren’t dieting enough and you aren’t burning enough calories.  In life, your body is the one thing you have complete control over.  You have complete control over what you feed yourself and whether you choose to spend your evening on your ass or in the gym. 

With that said, I’m not Person X.  I’m the other guy.  Fat loves to congregate around my “love handles” and carbs make me bloat.  However, I will probably not add anymore calories at this point because I believe I have hit that 12-15% bodyfat threshold that I would like not to go over during this bulking phase.  I will also play with my macros a bit but still maintain that ~3000 daily calorie mark.  For the next week or two, I will use strength gain as a primary indicator of bulking progress versus the number on the scale.  I have witnessed steady and consistent strength gains in most of my lifts.  The prime focus of this bulking project was to build up my legs and I am happy with the results so far.  Back and shoulder strength have steadily increased and I've never felt stronger in those areas.  My arms and chest are lagging but they have never been my strong suit.  One thing at a time.  

Current Macros:
240g protein
90g fat
300g carbs

February 1st, 2013 - Thoughts on Energy Sources & Updates

With extensive research, I have determined that adding more fats to my current bulking diet may stray me away from the path of achieving a leaner bulk experience.  I recently upped my fats from low to medium-high levels from 50g to 90g in order to increase my calories.  Fat is an energy source, like carbohydrates, but it isn't a preferred energy source by the body because it must undergo a longer process to be utilized as energy.  If carbohydrate levels are low or depleted, that's when the body usually utilizes fat as an energy source, which was what my previous cut diet was based on for competition (cyclical ketogenic diet).

Currently, my carb intake is at 360g.  That's really high for me, but in a bulking situation, I believe it is required.  Carbs are not an essential, meaning the human body can survive without it.  But, it thrives on it and prefers it as an energy source over fats because it is fast acting.  On a strenuous calorie-burning day like leg day, I may be able to burn off 360g of glycogen (stored energy from carbs).  Fats are also more likely to be stored as fat if not used right away.  If I kept my fats high, and continued to leave my carb levels high, then there is a chance that I won't be able to burn off the amount of fat I am taking in.

I complained in a previous post that it had been increasingly difficult to eat the food on my daily menu to gain weight.  I thought I can just use fats to increase my calories instead of carbohydrates, like organic peanut butter because it's easier to eat than 3-4 slices of Ezekiel bread.  But, I've also noticed that by doing so, I stay fuller longer.  Fats slow the rate of digestion... and now I feel like I'm pissing in the wind.  Not only am I exposing myself to a greater possibility of increasing body fat, but I am unable to eat every 2-3 hours.  I also complained about the carbs possibly having a negative impact on my skin (psoriasis).  However, I have noticed that it has been getting a little better and I haven't decreased my carb level.

There will be no more complaints!  I need to remind myself that I'm on a bulk, and I don't need to be trying anything fancy.  I just need to stick to simple science and continue doing what works for me - high protein, high carbs, and low fats.  Fats will come in handy on a cut or maintenance diet that is low in carbohydrates.  After all, I'm on a quest for SWOLness.

This will begin immediately:

Current Weight: 167.2 lbs.
New Daily Caloric Intake:  ~3200 calories
New Macros: 450g C, 240g P, 50g F

Supplements

Ah, supplements.  Let’s clear the air about this stuff.  First, there are no “magic pills” or “witchcraft potions” from powders that will magically transform your physique into perfection.  There is the needle, but “gear” is not a topic of importance on this blog. Supplements are just supplemental.  Nothing can replace the benefits of wholesome, healthy, natural food sources.  The great benefit of supplements, like protein powders, for example, is that it is a cheaper alternative to increase your protein intake.  In addition, if your appetite isn’t trained to handle large amounts of food, a protein shake is easier to consume than a 6 oz. portion of oven roasted chicken. 

There are so many options to choose from within every supplement category, from multivitamins to protein powders, pre-workout boosters to post-workout recovery, creatine to BCAAs… I swear you can spend more money on this stuff than your car payment.  I believe you can waste a lot of money by taking nonessential supplements.  What are the essentials?  Do they even work?

I think all you need is a good multivitamin and omega-3 fish oil supplement for overall health and wellness.  The brand does not really matter.  I currently use a Kirkland branded multivitamin and NOW Omega-3.  You can get real au naturale with it and just have a cup of black coffee for your pre-workout booster if you need a little pick-me-up before training.  Honestly, this is all you need in a bare bones approach in supplementation.  Every few weeks or months, I cycle off all the other supplements and I only take a multi, omega-3s, and a cup of joe for my pre-workout.

I usually wake up at 5:00am every day to begin training by 6:00am.  As much as I have become more of a morning person, it’s never easy trying to perform your best so early in the day.  This is why I take a pre-workout booster that has more than just caffeine.  I also take creatine as there is strong scientific evidence that it promotes strength, endurance, and recovery.  If you eat a large amount of beef in your diet, creatine may be unnecessary to supplement, but you have to eat a LOT of beef.  You can get about 5g of creatine for every 2 lbs. of beef consumed or so.  This can get expensive, and I’d get pretty sick of beef at such a large quantity.  Supplementing with creatine is cheaper and easier on my gut.  I also take glucosamine for my joints as a preventative measure.  Then during workouts, I like to supplement with branch chained amino acids.  There has been strong scientific evidence that proves that providing nutrients to fuel your body during your workout will decrease fatigue and increase recovery times between sets

Here is a list of supplements I currently take:

-Multivitamin (any brand)
-NOW Omega-3 Fish Oils
-Glucosamine (any brand)
-Optimum Nutrition Creatine Monohydrate
-MTS Nutrition Machine Whey Protein
-Driven Sports CRAZE Pre-Workout
-USPLabs Jack3d Micro Pre-Workout (I switch off between this and Craze)
-Scivation XTend BCAAs Intra-Workout
-USPLabs Versa-1 Mind-To-Muscle Connection

January 28th, 2013

Every Damn Day

I will be increasing calories again this week by adding more fats into my diet.  I believe I am already maxed out with carbs at the moment.  I believe the high level of carbohydrates is negatively affecting my skin condition so I believe it’s time to pump the brakes on increasing them again.  I have psoriasis and small lesions have appeared faintly but are not getting any worse.  It is getting increasingly difficult to meet my daily caloric goals from clean food sources on most days of the week because it is such a large amount of food that I must consume.  It is only on the weekends that I splurge on cheat meals which make it easier to meet my caloric and macro goals. 

Yesterday's Cheat Meal - Chipotle x2... Yes, I had two of these.

My new daily caloric goal is ~3200 calories.  I will aim for the following macros: 360g C / 240g P / 90g F.  I will achieve this by incorporating more fats in to my diet from organic peanut butters, almond butters, variety of unsalted nuts, extra virgin olive oil, macadamia nut oil, and coconut oil.  Depending on the market price of cuts of beef or fattier types of fish, I may add these into my diet as a fattier protein source in which I will count the amount of protein and fats.  With a gram of carbohydrate weighing in at 4 calories and a gram of fat at 9 calories, it’s a good thing that fats are such a calorically dense energy source because I don’t think I can eat more carbs at this point!

For more than a week, I have not experienced any weight gains.  My strength is slowly increasing which is a good sign that I may be building more muscle and muscle definition appear to remain visibly unchanged as well.  My pants are getting tighter in the thigh area from increased focus and frequency in training my legs.  I train legs twice a week on Wednesdays and Saturdays.  My chest and biceps are my weak areas in which I will focus on training with more intensity.  Perhaps I will play with the idea to increase training frequency by including a few heavy exercises for chest and biceps on Sundays.  Sundays can be my “abs & weak point training” days, since I will no longer be doing much cardio anymore to retain the calories for mass gain.  Perhaps I will limit cardio to just 10-15 minute low intensity sessions at 3-4 times a week just because I like doing it and it makes me feel good.