Author Topic: Lou's Offseason Quest to Compete........Cmon Davie! (Read 38982 times)

mavsluva · « **Reply #75 on:** April 10, 2007, 07:02:36 AM »

Your current diet structure for building mass looks like my diet structure when I'm cutting.

Rimbaud · « **Reply #76 on:** April 10, 2007, 07:20:12 AM »

Quote from: Lugar on April 10, 2007, 04:20:09 AM

Mav - if you are going to belittle, talk down, etc. please refrain from posting......ths far, you've made a series of comment, none of which have been positive crisitism.......

His comment wasn't that bad & it made sense.

Rimbaud · « **Reply #77 on:** April 10, 2007, 07:21:51 AM »

Quote from: Lugar on April 10, 2007, 04:20:09 AM

My feeling is, I have a truly truly rough time eating anything after I train......

I understand that. I've you tried a high quality protein shake with some simple carbs. Maybe try something like waxy maize (spelling?) & whey isolate.

Lugar · « **Reply #78 on:** April 10, 2007, 07:24:12 AM »

Mav - it's estimated at 3,500 cals and remeber I'm only 170.......not sure of your stats, but you know as well as I do, some need 1500, some need 6000.....you think I need more?

mavsluva · « **Reply #79 on:** April 10, 2007, 08:54:55 AM »

I'm not so much concerned about your daily totals. And you are exactly right in stating that some people need more or less than others.

What I do know (according to scientific studies) is that ones muscle glycogen is depleted as a result of an intense training session. In order to replenish, you must intake a carb or some sort PWO. However, there are several debates that talk about simple vs. complex carbs PWO and that's where experimentation comes into play. I've done all maltodextrin, all dextrose and then both and I can honestly say that I haven't noticed much difference in size/strength/appearance after each experiment. With the Summer months approaching, I tend to do 40/20 (malto/dex) for carbs PWO.

I am 5'7, currently 174lbs at 9% body fat. My daily caloric intake is around 3000-3200 calories a day. My daily maintenance calories is probably around 2700-2800, so I'm intaking a bit more right now in an attempt to build a little strength and size if possible. Nothing over the top since the warmer months are approaching and I prefer to be as lean as possible in the Summer.

My meal structure currently looks like this:

Meal 1: Pro/Carb/Fat
Meal 2: Pro/Carb
Train: (2) caffeine tablets and 5 grams of arginine
Meal 3 (PWO): 40 grams of whey, 40 grams of maltodextrin, 20 grams of dextrose
Meal 4 (PPWO): Pro/Carb
Meal 5: Pro/Carb/Fat
Meal 6: Pro/Fat

I chose not to snack because, well, most snack type foods are fairly calorically dense. The only sups that I take are whey and carbs and are designated for PWO only. Do understand that I was once 132lbs back in 2002 after I overcame cancer. It has taken me about 4.5 years to get to my current weight and my gains have been all natural and steady during that time.

In summary, stick to the basics. Establish a plan and stick to it to develop a personal gauge. You can then tailor your program in ways that will better satisfy your bulking/cutting goals when the time comes.

mavsluva · « **Reply #80 on:** April 10, 2007, 09:00:53 AM »

Here's some recent pictures of me that were taken last month. I have some updated leg shots on a different PC at home that I'll share with you as well. My legs were my weak point, but after some extreme dedication, they might be my strong point now.

Lugar · « **Reply #81 on:** April 10, 2007, 10:38:10 AM »

Not too sure why you posted all that, but ok........I am prob. 6'2, 170 and 8-9% (and it IS GETTING higher) I go

p/c
p/c
p/c
train
p/c
p/f

Lugar · « **Reply #82 on:** April 10, 2007, 11:01:56 AM »

730          PRO        CARB        FAT
1/2 CUP OATS          5.00        27.00        3.00        150.00
1/2 CUP EGG BEATERS           18.00        -         -         225.00
2 EGG WHITES          6.00        1.00        1.00        80.00
1 banana          1.50        30.00        1.40        125.00
2 pcs toast or englis muffin          4.00        30.00        3.00        160.00

          34.50        88.00        8.40        740.00

10
3oz Flank Steak          21.00        -         3.75        135.00
4oz Buffalo         36              3.00       180
1 brown rice          3.00        45.00        3.00        210.00
          60.00        45.00        9.75        525.00

1pm
5oz chicken          33.75        -         3.13        162.50
1 CUP OATS          10.00        54.00        6.00        300.00
          43.75        54.00        9.13        462.50
TRAIN 3PMS


600ISH

SALAD          2.00        30.00        3.00        150.00
can on tuna          43.00        -         2.00        150.00

          45.00    0    30.00          5.00    0    300.00
7PM
2 TB PB          9.20        60.00        4.00        320.00
2PCS TOAST          3.00        30.00        3.00        175.00
1 banana          1.50        30.00        1.40        125.00
          13.70        120.00     -      8.40     -      620.00
900
1/2 CUP EGG BEATERS          12.00        1.00        -         65.00
20 almonds          10.00        10.00        18.00        200.00
1 SCOOPS BLEND          20.00        5.00        2.00        120.00
          42.00        16.00    0    20.00    0    385.00
VEGGIES TO SNACK ON

          238.95     -      353.00    #VALUE!    60.68     -      3,032.50

Between bed (9pm) and 2am I prob wake up twice and eat some veggies, or another shake, or a homemade protein bar.........if I'm hungry.........

Oh and cardio is only 1x a week..................yo u do it more, right?

Plus, I train 6x a week.........and on HRT at 250mg..........so I prob. should be eating more???

Quick question is what do you eat PRECONTEST as a Post Meal? Something non bloating, non water retensive....easily digested......

mavsluva · « **Reply #83 on:** April 10, 2007, 11:14:17 AM »

Quote from: Lugar on April 10, 2007, 07:24:12 AM

Mav - it's estimated at 3,500 cals and remeber I'm only 170.......not sure of your stats, but you know as well as I do, some need 1500, some need 6000.....you think I need more?

I posted it because of what is in bold above.

mavsluva · « **Reply #84 on:** April 10, 2007, 11:17:20 AM »

Quote from: Lugar on April 10, 2007, 10:38:10 AM

Not too sure why you posted all that, but ok........I am prob. 6'2, 170 and 8-9% (and it IS GETTING higher) I go

p/c
p/c
p/c
train
p/c
p/f

If the P/C meal PWO is tuna and veggies, then it's pretty much a protein only meal. Veggies are pretty much fiber only which have neglible impact on our blood sugar levels.

davie · « **Reply #85 on:** April 10, 2007, 01:44:41 PM »

Keep at it lugar, remember dont check the scale that often, once a week at the most. Too often and u wont c results u want and ul get discouraged.

Rome wasnt built in a day mate, keep it simple, stick at it, enjoy it, enjoy the pain wen doing as balls to workout, then enjoy the euphoria after uv smashed ur logg book.

Then eat, sleep, and eat somemore.

davie

Lugar · « **Reply #86 on:** April 10, 2007, 02:26:35 PM »

mav - show me your diet please...............

Lugar · « **Reply #87 on:** April 10, 2007, 02:38:22 PM »

TUESDAY - DELTS/TRAPS APRIL 10. 2--7 - BACK TOMORROW - HEAVY WEIGH IN 173LBS
Dumbell Military Press:
    50x12
    60x10
    60x10
    60x10
   50x10
   45x10 - 40x12
**NO SPOT COULDN’T GO HIGHER**

Upright rows on cable with straight bar- pressing for rear delts:
    100x10 **3 sec squeeze**
    100x10 **3 sec squeeze**
    110x10
    110x10

Lateral Raises:
20x12      20x12
20x12      20x12

Superset with this no rest
Cross Cable Laterals:
35x15      45x12
45x12      45x10+2+3

Behind the neck press to finish (none to complete failure, just nice squeeze in traps**
    65x12
    85x10
    95x10
    105x8
    115x7-8

Machine Front Handle Press
x15, 12,12,10

Traps:
**Feet Stationary, no movement, squeeze each rep*
DBELL SHRUGS
70x15x4


ABS,
**GOOD SESSION UNDER THE WEATHER* 90 MIN SESSION, NEED TO WORK ON REDUCING VOLUME
AND NEED TO WORK ON MEALS POST..****

Lugar · « **Reply #88 on:** April 11, 2007, 05:42:05 AM »

WEDNESDAY - APRIL 11TH, 2007 WEIGHED IN AT a heavy...I'm not even eating that much, yet the scale keeps on moving.....abs starting to fade. Didnt sleep well, so I've decided to ave deads and back (since I did do them on Sunday) to tomorrow or Friday,,,,,time for a good old arm session. Haven't had one in awhile........here was a week ago:

biceps-barbell curls- 45lbsx15, 70x12, 80x12, 85x9-10, 105x3-4, 80x20 rest pause

dbell curls - 35x10, 35x10 sloppy

1 arm preacher curls-20lbx12 reps 4 sets no rest one arm back forth

overhead cable curls 4 sets ss with close grip bench naut. Machine (usually hammer, but forearm pain!
TRIS:

rope pushdowns-2 warmup 3 sets of 12-10

115x8, 125x7, 135x6 140x5

1 arm overhead extensions superset with pushdowns against a bench 3 sets

reverse pushdowns superset with dips 3 sets each

Lugar · « **Reply #89 on:** April 12, 2007, 04:41:16 AM »

Wednesday April 11, 2007 -

Ready to have a good arm session when my buddy says, come train my style for mass.......80% of your 1 rep max to start.......now this was pretty intense, with 30-90 sec rests but I am torn for today........either chest or arms........I realy want to get the chest to grow, but need to let the cuffs recoop.......mahybe some smith presses followed by some drop set dbell work.......

DEADS      DBELL ROWS      SQUAT      DECLINE BENCH      PUSH PRESS
245X3      80x3      135X3      165X3      85X3
245X3      80x3      135X3      165X3      85X3
245X3      80x3      135X3      165X3      85X3
245X3      80x3      135X3      165X3      85X3
245X3      80x3      135X3      165X3      85X3
245X3      80x3      135X3      165X3      85X3
245X3      80x3      135X3      165X3      85X3
245X3      80x3      135X3      165X3      85X3
245X3      80x3      135X3      165X3      85X3
245X3      80x3      135X3      165X3      85X3

Lugar · « **Reply #90 on:** April 12, 2007, 03:22:08 PM »

THURSDAY APRIL 12, 2007
Smith INCLINE (3rd)
150X12   150
160X12
160X10
165X10
170X9
185X7
185X6
145X11-12

FLAT DBELL (startHERE)
50X6
60X6
75X8
75X8
80X6
80X6
65X10,55X13

PECK DECKS
3 SETS OF 12 (125)

flt fly
50X9
50X10

Inc Fly
45X10
45X10

LIL TRIS
SMITH CLOSE       135X8        145X8        145X8        150X7

ROPE      50X15      60X15       70X12        80X10        90X10

1 ARM CABLE       30X12        40X12        40X12
DIPS

Lugar · « **Reply #91 on:** April 13, 2007, 02:57:22 PM »

APRIL 13, 2007 - FRIDAY, JUST FELT SHITTY ALL WEEK, YET BODYWEIGHT IS CLIMBING
AND WEIGHTS ARE INCREASING……..THIS IS AN INCREASE EVEN FROM TUESDAY'S WORKOUT…..


Dumbell Military Press:
    55X13
    60X11
    65X10
    65X9
   55X10
   50X10,45X13


Upright rows on cable with straight bar- pressing for rear delts:
    110x10 **3 sec squeeze**
    110x10 **3 sec squeeze**
    120x10
    120x10

Lateral Raises:
25X12      25X12
25X12      25X12

Superset with this no rest
Cross Cable Laterals:
40X13      45x12
45x12      45X12

Behind the neck press to finish
    75X12   75
    95X10   95
    105X9   105
    115X8   115
    115X7-8   115

Machine Front Handle Press
x15, 12,12,10

Traps:

DBELL SHRUGS
70x15x4

mavsluva · « **Reply #92 on:** April 13, 2007, 03:07:14 PM »

That's fantastic that your weight and your strength in numbers are increasing. What does the mirror reveal? *Full body pics would tell the story. I highly encourage you to post GOOD pics to help timestamp/monitor your progress moving foward.

* - This means more than an ab shot. Heck, even Arnold had an extremely thin waistline.

Lugar · « **Reply #93 on:** April 14, 2007, 05:33:38 AM »

still pretty weak, I know.........

Arms and cardio today....30 mins of each..........

davie · « **Reply #94 on:** April 15, 2007, 07:37:37 AM »

So the diets working the lugar??

davie

Lugar · « **Reply #95 on:** April 18, 2007, 05:15:51 AM »

DELOAD!!!!!!

I've been lifting heavy 6-8 reps for a looooong time and my joints are asking me to quit...........so, this week, I'm going to the gym and lifting lighter, drop sets, supersets, etc and not worrying about the weight. I'm not taking a routine each day, just will do about 15-20 sets per bodypart........ad lib........1-2 bodyparts each day. I should take the week off, but this gives me the release I need from the office plus cranks my appetites.....Chest was Monday, delts were yesterday....either arms or back today.

Next week I'm starting my cycle, lifting heavy, getting my head on str8, etc......sound good?

mavsluva · « **Reply #96 on:** April 18, 2007, 06:54:27 AM »

Drop sets are not your answer if your joints are already screaming at you.

Lugar · « **Reply #97 on:** April 18, 2007, 10:32:14 AM »

Nixing the drop sets...........light week is a good idea though, right?

mavsluva · « **Reply #98 on:** April 18, 2007, 11:30:45 AM »

When your body is taxed, the only thing that will rectify it is rest.

davie · « **Reply #99 on:** April 18, 2007, 01:17:21 PM »

Are u pleased overall with ur results to date (strength/weight gain) mate??

davie