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what a bummer...

feel sorry for you bro..

get well soon...

My training partner and I have conflicting class schedules, so I was thinking about changing my split so we can both make all the workouts. Please comment on it if you think there would be a problem with it. :cool:

Original Split
1-Chest/Back
2-Legs/Abs
3-Off
4-Bi's/Tri's
5-Off
6-Delts/Traps
7-Off

New Split
1-Chest/Back
2-Off
3-Bi's/Tri's
4-Off
5-Delts/Traps
6-Legs/Abs
7-Off

I've recovered and I went back to the gym today.

Day Six
170lbs
A1-Barbell Press 95 105
A2-Wide Grip Upright Rows 50 50
B1-Machine Press 90 110
B2-Side Laterals 10 10
C1-Bent Over Laterals 15 20
C2-Machine Rear Delts 90 100
D1-Power Shrugs 275 300
D2-Close Grip Upright Rows 50 50

Good news, being sick for those few days didn't affect my results, all weights for -1 went up. My weight is back down to 170lbs, probably because I couldn't eat for 3 days . Power shrugs were amazing, I got so pumped up after the first set, I could barely stand still.

I spent about 4 hours (fuck school :eek: ) working on putting some numbers together for my diet. Using Dr.X's post on Bulking, I did all the calculations as if I was a hardcore athlete ie.needs the most caloric intake.

From the spreadsheet I need a daily intake like this to maintain my current weight.
P F C
407 90 407 (grams)
1627 814 1627 (calories)

From my current diet I am looking at:
P F C
478.5 140 826
or
398 128.8 746

calorie intake would be:
1914 1260 3304
or
1592 1159.2 2984

Protein is right on track I'd say, its over 2 grams per lb BW but, one thing I noticed is that my fat and carb intake is high. The caloric intake to maintain is about 4000calories and I am eating about 6000, so I am happy with that.:cool: But I'm not sure if I should try and adjust my values for carbs (I'm not too worried about fat intake). Maybe someone else can lend a hand because diet isn't really my thing...yet.:eek:

did you use your body weight or your lean body mass, (body weight - fat weight)? You should use your lean body weight in determining these kind of numbers because think about it. you want to feed the muscle weight not the fat weight. If you do use lean body mass then I would say slowly increase the numbers of carbs and fat and see how your body reacts. start out at 250 carbs and 70 fat and increase one or both by about 200-300 cals.

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Dave, I used total bodyweight of 170lbs, my lean mass would be 139lbs (18%bf), and the numbers I calculated for PFC are (using 139):
371 82 371 grams
1482 741 1482 calories

which is basically alot lower compared to my current intake, current carb intake is double actually.

So assuming I don't use this intake as my diet, and I use the current one...will the excess carbs and fat negatively impact my muscular gains? (neglecting the fattening effects of excess carbs and fat )

ps. I'm probably going to modify my diet to the one calculated above , I'm just wondering how excess intake will affect gains...

Day Six Legs/Abs
170lbs
A1-A2G Front Squat 135 (Reg Squat) 95 135
A2-DB Lunges 55 30 50
B1-Machine Squat 360 410 430
B2-Leg curls 90 90 90
C1-Deadlifts 185 205 225
C2-Calves 90 90 90

Here's my progress so far after 3 Leg/Abs Days. I've made some pretty big gains (to me anyway). Before, deadlifts at 225 for a set of 5 was difficult, but I did the 5x5 with 225 without a problem, next week I'm going to shoot for 250lbs. Machine Squats are going to go up to 450 and squats (my weakest exercise) will probably go to around 150. Overall, it seems like I'm doing alright as far as weight increases go, if I keep this up I think this program will be extremely successful.

you will gain fine but you will gain more fat than you want most likely. I would try the lower Calorie intake first then after about 2 weeks to a month if you don't see any gains (and by gains I mean muscle, so you would have to do you bf% again) then I would up it by the number I suggested above. and if you gain muscle in 2 weeks to a month then redo you diet to reflect your new lean muscle number. it's all about finding the most efficient number that works for you diet to optimize muscle gains and keep fat gains, (cause in bulking you will gain some fat), to a low number.

Day One Chest/Back
173 lbs
A1-Bench Press 135 170 185
A2-Flat Dumbbell Flyes 30 25 25
B1-Incline Bench 95 105 115
B2-Incline Flyes 25 25 25
C1-Lat Pulldown 150 162.5 175
C2-DB Pullovers 75 75 75
D1-Barbell Rows 135 155 160
D2-Seated Cable Row 125 125 125

Kick-ass workout today. I struggled to complete the last 2 reps in set 4 and 5for Flat Bench, I needed a little help from my partner. Again, all the numbers went up, and I'm completely accustomed to the volume of the workout. Comparing the numbers from the first week amd second week to today's numbers, I am very happy with the weight increases (I undershot bench by alot the first week :cool: )

I broke records on lat pulldown and barbell rows today too. My max for Lat pulldown was 162.5 and my Rows were 155, so fuck yeah!

Diet has been adjusted according to suggestions from Dave and I'm gettin really anxious to start seeing results. The next set of pics I post are going to beat the shit out of the old ones. :eek:

Lookin good kane, glad you got through that stomach bug. i had that in early december that shit was the worst. keep those cals slowly increasing and you'll keep gaining bro.

I will respectfully disagree with eric on the ab workouts. I feel like its a waste of time personally. your doing deadlifts, db pull overs, squats, up right rows, they are all working your abs. to isolate them further seems like overkill IMO, but like i always say, if it aint broke dont fix it.

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