Diet:
My Stats
5"8, Weight 179.
My Goals
Increase muscle mass, I aim for quality.
BULK. I finished my last cut in November 200 down to 165 at minus 6%
Caloric Intake Aim
3500-4000 calories
Food availability:
VERY LIMITED. I live on residence the food I have available to me in the cafeteria serves as my biggest obstacle for gaining lean muscle mass. I break their rules and make myself chicken breast and steaks in my room to increase quality protein sources.
Your diet time length
Aim for 10lbs in 3 months.
Long term Goal: Sagi Kalev.
Your cardio type (if applicable)
Light cardio 20 mins. 1-2x a week.
Supplements:
Energized Xpand (Pre Workout)
Cit M and CEE (Post)
Pure Vitargo (Post)
ON Whey
Fishoil/Flax
Multi
Diet remains fairly consistent throughout the week.
Workout Day
Meal One:
2 Scoops ON Whey Protein and 1 Cup Oats
Calories: 454
Protein: 54
Carbs: 46
Fat: 7
Meal Two:
1 Cup Oats, 4 Hardboiled eggs whites only, 2 hardboiled eggs whole and veggies
Calories: 532
Protein: 39
Carbs: 57
Fat: 16
Meal Three:
1 Cup Oats, 6oz Chicken Breast and Salads
Calories: 500
Protein: 49
Carbs: 54
Fat: 9
Meal Four until six
Chicken Breast approximately 16oz and Salads +combined with EFAs
Calories: 503
Protein: 97
Carbs: 0
Fat: 10
Preworkout 90 mins before
2 scoops ON whey protein ½ cups oats
Calories: 390
Protein: 54
Carbs: 30
Fat: 3
WORKOUT
Post workout
Pure Vitargo
Calories: 288
Protein:0
Fat: 0
Total Carbohydrates: 72g
+
2 Scoops ON Whey
Calories: 240
Protein: 48
Carbs: 9
Fat: 5
PPWO
½ Oats + Protein Shake/Chicken Breast
Calories: 454
Protein: 54
Carbs: 46
Fat: 7
Meal Seven-and Eight:
Cottage Cheese, Broccoli, Olive Oil, Salads, Chicken Breast
Approximate values
Calories: 300
Protein: 24
Carbs: 1
Fat: 21
Calories 3751
Protein: 440
Carbs: 285-350
Fat 70-80
On non training days I only consume a protein supplement in the morning.
Extras not included in caloric count:
apple, cucumber, celery, cauliflower, tomatoes, bell peppers.
Olive oil
Sunflower seeds
Low fat dairy: milk, cottage cheese,
Condiments used: Pepper ginger, cinamon, cardomon,
Tuna
Oranges, Grapefruit and mandarins.
Blueberries and blackberries
Training [size=7]
Quote:
Thanks to 0311 (bodybuilding.net)
Monday: Upper 1
Flat Bench: 5 x 5
Incline Dumbbell: 2 x 6-10 (30 degree)
Incline DB Flyes: 1 x 12-15 (15 degree)
JS Rows: 4 x 6
Lateral Raise: 2 x 10-12
A1) Skullcrushers: 2 x 6-10
Tuesday: Lower 1
Incline Curls: 2 x 12-15
Hammers: 1 x 12-18
A2G Squats: 5 x 5, Pyramid to max set
Power Shrugs: 3 x 10-12
Leg Press: 4 x 10-12
Calves: DC Style
Abs Work: 5 x 10
Thursday: Upper 2
Low Incline Smythe: 15 RP (rest paused)
Shallow Decline DB Press: 2 x 8-10
Standing Military Press: 3 x 5-8
Pulldowns(2x15,12 wide),(1x12 medium)
Reverse Pulldown 1-12
Rev. P-downs: 2 x 10-12
Friday: Lower 2
Barbell Curls: 2 x 6-10
Standing Reverse Curls: 1 x 12-18
A2G Squats: 1 x 4-8, 1 x 20 (widow-maker)
Rack Deadlifts: 3 x 5
Ham. Curls: 2 x 10
Leg Exten: 2 x 10
Calves: 4 x 15-20
Abs Work: 5 x 10
- Still including loaded fascia stretches where applicable.
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Extreme Stretching- The hardest part of the training. One minute is a long time. The quickie explanation is extreme stretching causes microtrauma from forcing sarcomeres to produce tension at extreme length, where damage is most suspectible. By holding it for 30-60 seconds, you initiate the stretch reflex which increases the amount of tension in that area (and why DC is right in being so adamanat about *holding* it for 30+ seconds), thus boosting tension and therefore acute damage. There's some speculation about stretching activating gene expression with satellite cells. I think John Parrillo has the same beliefs in his training also...
Quote:
Originally Posted by Dan Moore
The hardest part of the training. One minute is a long time. The quickie explanation is extreme stretching causes microtrauma from forcing sarcomeres to produce tension at extreme length, where damage is most suspectible. By holding it for 30-60 seconds, you initiate the stretch reflex which increases the amount of tension in that area (and why DC is right in being so adamanat about *holding* it for 30+ seconds), thus boosting tension and therefore acute damage. There's some speculation about stretching activating gene expression with satellite cells. John Parrillo has the same beliefs in his training as well...
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