w8's Bulk [Forum Archive]

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w8's Bulk

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Posted by: w8lifter

like for real this time

K...my question is...how many calories should I be taking in? I've been averaging about 2100 and I haven't budged on the scale...in fact...I'm down to 120 (from 122) and that was taken at 8:00 tonight.

Posted by: w8lifter

ARRGGHHH you're making me think!

K...um...yesterday was 40% P 40% F 20% C

22nd was 42%P 33%F 21% C and 4% alcohol

Posted by: Dr. Pain

Let's go 2170

200 P
140 C
90 F

In six?

As a starting point!

Posted by: w8lifter

and how should I break that down?

Posted by: Dr. Pain

35 P 30 C 15 F for 2 meals
35 P 25 C 15 F for 2 meals
30 P 15 C 15 F for 2 meals

Posted by: w8lifter

My cals are low today...only 1816

Posted by: w8lifter

Quote:

Originally posted by Dr. Pain
oops there goes another pound! :byebye:

Day is not over!

I really don't feel like cooking though, lol. What else can I have? I just had 1/2 cup cottage cheese, 2 oz ground sirloin and veggies

Posted by: w8lifter

No really...I can't do eggs again

...I literally just ate, I can't eat a lot more...and I had eggs for meal 5 and I'm getting sick of them. That was "had" btw...not "add" ...FUQ

Posted by: Dero

Posted by: Dero

Quote:

Originally posted by w8lifter
....hi dero

hi W8

Posted by: ZECH

Quote:

Originally posted by w8lifter
ARRGGHHH you're making me think!

K...um...yesterday was 40% P 40% F 20% C

22nd was 42%P 33%F 21% C and 4% alcohol

Thought you were talking to yourself!

Posted by: Twin Peak

If you aren't budging the scale at 2100, and you want to gain a "clean" 1/2 pound per week, wouldn't you want to eat at least an extra 1800 kcals per week (or 250-275 per day). Personally I'd add another 50g protein and 10g of fat. But that's just me.

Posted by: w8lifter

That number scares me, LOL...I'm doing whatever DP tells me too

Posted by: w8lifter

Morning w8, pre-food, post-pee, at home (weighs lighter) = 121...and I'm bloated...should have skipped that meal

I'll weigh myself at the gym...it'll probably be 5 lbs heavier and that's my true w8, but I use my home scale more often, so that's usually what I go by for tracking.

I don't know my BF, but I can post a pic of my abs and ya'll can try to guess

j/k...I could get skinfolds done I guess, but won't be today.

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter
That number scares me, LOL...I'm doing whatever DP tells me too

RIGHT FUCKING ON! Thankyou w8

TP.......we need a few days to get her "Consistant"......even though she thinks she may have eaten 2100.....that was only briefly, see ger Journal, (she mostly averages 17-1800, and has been modeling and wasting calories on cardio), plagued with missed meals and poor food choices. A macronutrient "rich" program at a constant level will allow her to "Stabilize" before we add more, which is inevitable.

w8....you ROCK!

Now we have to make you ROCKHARD!

Posted by: w8lifter

Okay...official w8 from the gym, @ 11 am this morning, after 1 meal, 2 cups of coffee and about 500 ml of water.

121.5

*thoroughly confused*

are we journalling w/o's in these journals?

Posted by: w8lifter

btw....the weigh ins....very funny

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter
Okay...official w8 from the gym, @ 11 am this morning, after 1 meal, 2 cups of coffee and about 500 ml of water.

121.5

*thoroughly confused*

are we journalling w/o's in these journals?

Your "mine field"...err..Journal is yours to use how you see fitness :

Which w8 do you want to use?

Posted by: w8lifter

I don't care...not much difference

K...I'll journal both things here, meals and w/o's...but keep questions/comments to my other journal

Did one set of bar dips (15) to warm up...used to struggle w/ these at 11-12...now I could do 20 probably

all chest press and flyes done at 10% incline except the last set of flyes...my shoulder was crunching too much, I went to flat. Think I'm gonna stick to the ball for flyes, seems to be best for my shoulder

DB Chest Press 25/8, 30/7, 35/5, 35/5, spot on last rep/set....180-240 RI

Standing Cable Chest Press 15/8, 17.5/8, 20/7....180 RI....lame...will start at 20 next week

Hammer strength Incline Press, w8 per side 35/8, 40/6, 45/4

DB Flye 17.5/8, 20/6, 20/5....120 RI

Seated Machine Flye 60/6, 60/6, 60/5....90 RI....real big struggle w/ last rep on last two sets.

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter
...but keep questions/comments to my other journal

Oh, you mean like READ ONLY!

Posted by: w8lifter

8am

2 coffee
2 tbsp cream
4 oz ground sirloin
1/2 cup oats

11 am

5 oz ground sirloin
5 oz sweet potato
1 tbsp butter

2pm PWO

1/2 cup oats
4 oz turkey
1 tbsp peanut butter
really small apple

4pm

1/2 cup cottage cheese

7pm

6 egg whites
2 yolks
1/2 oz cheddar
really small apple

10pm

tuna
2 tsp olive oil
1 tbsp peanut butter

4 litres water

Confessions

1 tea w/ cream

Calories Eaten Today
source grams cals %total
Total: 2190
Fat: 104 933 44%
Sat: 22 197 9%
Poly: 18 158 7%
Mono: 20 184 9%
Carbs: 141 478 23%
Fiber: 21 0 0%
Protein: 178 710 33%
Alcohol: 0 0 0%

Posted by: CLPgold

What's your views on onions, garlic, green peppers, green onions, shallots, and leeks. I love using them in cooking. I use a lot of herbs too, the legal kind LOL. Mostly parsely, tarragon, basil, and sage.

Posted by: w8lifter

Those are all fine CLP

Posted by: ponyboy

Sorry to interject, but I noticed for your two morning meals you're eating ground sirloin...is that okay on a bulk b/c of the fat content or are there better choices? I'd love to be able to fry up some sirloin in the morning...much better on the stomach than bacon.

Posted by: w8lifter

There is almost no fat in ground sirloin

Posted by: Dr. Pain

11/27/02

Fluids

5-6 L Water

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

Totals not including Veggies or Fiber
Cals:
Fat:
Carb:
Protein:

Posted by: w8lifter

Originally posted by Dr. Pain
11/27/02

Fluids

4.5 Water

Meal 1:

2 coffee
2 tbsp cream
2 oz chicken
2 oz ground sirloin
1/2 cup oats

Meal 2:

4 oz chicken
4 oz sweet potato
1 tbsp butter

Meal 3:

4 oz chicken
5 oz sweet potato
1 tbsp butter

Meal 4:

1.5 srving protein
2 tbsp cream
2 cups mixed veggies w/ newmans

Meal 5:

tuna
2 tsp olive oil
2 cups veggies w/ newmans

Meal 6:

protein bar

Totals not including Veggies or Fiber
Cals:
Fat:
Carb:
Protein:

....and that's it

...I don't know the totals

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter

Meal 6:

protein bar

EXCUSE ME..........mine sucked....you didn't have to do it because I did LOL

(what kind of bar?......bumping "Bars are Evil")

DP

Posted by: w8lifter

Ok...you're just going to give me shit for the bar...I can handle that

solid protein *not worth it*

Posted by: Dr. Pain

Which Flavor? I got rid of those years ago

Not the Cherry...tell me it wasn't the Cherry?

DP

Posted by: w8lifter

No...it was s'mores.

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter
Ok...you're just going to give me shit for the bar...I can handle that

...and not knowing your totals

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter
No...it was s'mores.

Best of the Bunch.....but not good Nutrtition.........

Deal: No More Bars?

Posted by: w8lifter

Quote:

Originally posted by Dr. Pain

...and not knowing your totals

I can still handle that, lol

No more bars

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter

No more bars

Holding you to it! :begood:

What were you expecting then?

Posted by: w8lifter

Nuthin'

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter

Meal 6:

protein bar

Totals not including Veggies or Fiber
Cals:
Fat:
Carb:
Protein:

....and that's it

"....and that's it

"

I figure there is a CONFESSION in that grin! :tell:

Posted by: w8lifter

Yeah but...I don't wanna say

Posted by: Dr. Pain

It's one of the RULES!

And then I have to go.....no shit giving till tomorrow.......I promise....

Posted by: w8lifter

I'm

:don'tyell:

1 piece of bread w/ peanut butter and jam....

Posted by: Dr. Pain

Ok...it's tomorrow in 44 minutes YT :o

Good Night Bread Eater!

Posted by: w8lifter

Goodnight...high sugar protein bar eater

*no fuking bread tomorrow*

Posted by: CLPgold

LOL. I haven't had a bar in 1 1/2 weeks. Trying to hold off. Now I'm gonna halt the drinking for a bit too. What's left???

You should have had a Lean Body. Or even the Double Choc. Supreme from NitroTech. It's good. Like choc. fudge cake.....agh. OK I will stop!!!

Good night. :o

Posted by: Dr. Pain

Quote:

Originally posted by CLPgold
LOL. I haven't had a bar in 1 1/2 weeks. Trying to hold off. Now I'm gonna halt the drinking for a bit too. What's left???

You should have had a Lean Body. Or even the Double Choc. Supreme from NitroTech. It's good. Like choc. fudge cake.....agh. OK I will stop!!!

Good night. :o

Damn....you know as much about bars as w8 "Knows" about bread!

(you both need an ASS check)

Posted by: w8lifter

Meals

8 am

1.25 srving protein
1/2 cup oats
2 tbsp cream
2 coffee

11 am

1.5 srving protein
3 tbsp cream

2 pm pwo

2/3 cup brown rice (w/o the legs)
1 can tuna
2.5 tsp olive oil
veggies

4 pm

1 tbsp peanut butter :yuck: can't do that anymore

7 pm

3 oz beef
4 egg whites
3 yolks
apple

9pm

1.5 scoops protein
4 tbsp table cream

10:30

4 oz salmon

Total: 2060
Fat: 98 882 44%
Sat: 10 93 5%
Poly: 19 172 9%
Mono: 18 162 8%
Carbs: 101 361 18%
Fiber: 11 0 0%
Protein: 191 764 38%

water 3 litres

confessions

2 oz diet caffeine free coke

...and had my hand on the cookies and cream ice cream...then mmafiter made some comment about my ass so I put it back

Posted by: Dr. Pain

Can you repeat that comment?

Define "Table Cream?"

and how did you make 101 in Carbs?

DP

Posted by: w8lifter

Table cream: 29 cals, 2.7 fat, .6 carbs per tbsp.

I'm not sure how I got to 101 carbs

lemme double check

Posted by: Dr. Pain

Fiber looks higher too...something may be wrong with that program!

Posted by: w8lifter

3 from cream
13 protein
30 oats
30 brown rice
5 peanut butter
16 apple
and some from eggs/salmon

Posted by: Dr. Pain

I didn't see an apple?

DP

Posted by: w8lifter

7 pm...that's why I couldn't remember what kind of veggies I had

Posted by: Dr. Pain

Good Night w8

Posted by: w8lifter

GN

Posted by: w8lifter

Meals

8 am

2 coffee
2 tbsp cream
1/2 cup oats
1.25 srving protein
1/2 tbsp peanut butter

11:40 am

1.25 srving protein
1/2 tbsp peanut butter
1/2 cup oats
2 tbsp table cream

2:30

5 oz salmon
7 oz sweet potato
1/2 tbsp butter

7 pm

5 oz salmon
veggies w/ newmans

10 pm

1.5 srving protein
4 tbsp table cream

Confessions

1/2 oz cheese
1 oz cashews

Total: 2148
Fat: 94 842 41%
Sat: 15 133 6%
Poly: 15 133 6%
Mono: 23 206 10%
Carbs: 138 482 23%
Fiber: 17 0 0%
Protein: 188 752 36%
Alcohol: 0 0 0%

Posted by: w8lifter

I know we're not supposed to weigh ourselves till Tuesday...just thought I'd share....I weigh 120.

Posted by: Dr. Pain

See Midweek "Bulker's Digest".....and eat more FIDGET LESS!

Posted by: w8lifter

Yeah...I saw, and I'm doing it all (w/ a few fast-burning exceptions). Fidget less....how do ya know I fidget?

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter
Yeah...I saw, and I'm doing it all (w/ a few fast-burning exceptions). Fidget less....how do ya know I fidget?

I can tell from the way you type.........

Vince Gironda has a some good advice for "Hyperactive, Fidgetty" people......If MAX Q has that book he can post it (pLease).....oherwise I would have to find it when I get back.

Just think how Successful your cut will be if we get to start at 2600-3000 calories.........lot's of room for fat loss! :fuckingfat:

Posted by: w8lifter

I am not eating 3000 calories...are you nuts?! mmafiter would kick my ass out of this house...not to mention, I'd never be able to actually eat that much food if it's all "clean".

btw...you've...started....to...type...like...me

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter

I am not eating 3000 calories...are you nuts?! mmafiter would kick my ass out of this house...not to mention, I'd never be able to actually eat that much food if it's all "clean".

btw...you've...started....to...type...like...me

....how's....that....?

(yeah, just started today LOL)

All you need is more Toilet paper.....it no Big Deal...REALLY!

Posted by: w8lifter

(yeah, just started today LOL)

Yeah...likely story....don't make me go digging in the archives

Posted by: w8lifter

And it is a big deal...unless I'm eating calorie dense foods like nuts, pasta and ...pizza (

) it's not going to happen

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter
And it is a big deal...unless I'm eating calorie dense foods like nuts, pasta and ...pizza (

) it's not going to happen

Quote:

Originally posted by Dr. Pain

AND I'M FUCKING TIRED OR NO'S. WON'T, DON'TS, CAN'TS...SO

STFU

...a taste of your own

Add "NOT" to the list :yousuck:

Posted by: w8lifter

:relax: ...trying to please "everyone" isn't easy all the time.

Posted by: Dr. Pain

I've typed like 6 different things here and deleted......sarcastic...exASSper8ed things!

It's NOT about 'pleasing" people........I know, I try.....it's endless and frustr8ing

It's about a goal, a body, a committment.......

I can't help if you're fighting me every step of the way...there is no COMPROMISE in an "ALL OUT EFFORT"....there is NO COMPROMISE in TRAINING or EATING to WIN!

Second or thrd place and you look back at the "what ifs" the "coulda, shoulda, woulda's"...the "oh well" there is always NEXT YEAR.........if you're gonna put your body through this (MS. I KNOW WHAT I WANT)

....then fucking do it right the first time! :Imeanthis:

DP

Posted by: w8lifter

I am not "fighting" you on this, just trying to be realistic okay?

I am committed, and I will do what I need to.

Posted by: Dr. Pain

Thank You!

I'm committed too!

DPlease be good!

Posted by: w8lifter

I will...I was joking about the pizza/pasta/nuts

Posted by: CLPgold

Hi w8.

DP razzing as usual. Hehe.

My minutes are almost up here at the internet cafe. Gotta go eat again too.

Posted by: w8lifter

Meals

8 am

2 coffee
2 tbsp cream
1.25 srving protein
1/2 cup oats
1/2 tbsp almond butter

11:30

apple
5 oz salmon

12:00

1/2 a oz of cheese LOL

2 PWO

4 oz ground beef
2/3 cup brown rice ...mixed...had to choke that down for some reason

1 tbsp almond butter

confessions

3:15....1 coffee w/ 2 tbsp table cream....desperately needed.

6 pm

tuna
1 tbsp flax
1/4 cup cottage cheese
1 cup veggies

I don't know why...but I'm fuking having to force feed myself. I almost barfed eating that tuna.

9 pm

1.5 srving protein
3 tbsp table cream
2 oz cashews

Total: 2182
Fat: 106 958 44%
Sat: 10 88 4%
Poly: 23 206 10%
Mono: 31 277 13%
Carbs: 126 443 21%
Fiber: 15 0 0%
Protein: 189 755 35%

Gonna try to increase that tomorrow.

Posted by: w8lifter

w8 last week

121

w8 this week

120

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter
w8 last week

121

w8 this week

120

I sense a fear of w8 putting on w8! :notsogood:

Now you're a week behind! You MUST "Double" your efforts!

Posted by: w8lifter

No...I'm only afraid of putting on FAT...I want to put on w8.

I'm upping my calories today

Posted by: Dr. Pain

It's the "Bloat and the FEAR" that held you back!

You w8ed to long to take "good" advice....please be consistant....THIS BULK is for you!

Posted by: w8lifter

Ok...Ok :eviltongue:

Posted by: w8lifter

Meal 1 8 am

2 coffee
2 tbsp cream
1/2 cup steel cut oats
1.25 srving protein
1 tbsp almond butter

644Kcals 26F 60C 9F 39P

K....I can't do peanut butter anymore, so if we don't have almond butter...I'll just skip that. This is what I've been having most of the time...unless I run out of steel cut oats and have to have Old Fashioned.

Meal 2 10:30-11 am

Depends how many clients I have...sometimes only have time at 10:30 for a shake w/ flax. If not, I try for chicken/rice or ground beef/rice

Usually only get, 35P 15F 30C 5Fibre

So...gonna try for:

40P 15F 30C 5Fibre 415kcals

Meal 3 1pm

I've been having a shake right before I workout...I think it's really help w/ energy, not getting dizzy, and strength...so I'm gonna keep that up. I usually workout in the early afternoon...so the time is approximate.

1.5 srving protein
1 tbsp flax

291kcals 16F 5C 33P

Meal 4, PWO 3-4 pm...usually an hr after I W/O

Usually same as Meal 1, minus the almond butter and coffee, but sometimes it's chicken/sweet potato.

1.5 srving protein
1/2 cup steel cut oats
2-3 tbsp table cream

558kcals 14F 58C 8Fibre 42P

Meal 5 6:30-7:30pm

5 ozChicken/ 6oz sweet potato/ 1tbsp butter

506kcals 17F 41C 5Fibre 46P

....or eggs/apple

362Kcals 16F 24C 4Fibre 30P

....or tuna/flax/apple

321kcals 15F 21C 4Fibre 28P

K...so that's the plan for meal 5...I can tell you though...that I generally eat more than that...like if we have cashews or almond butter in the house..you can bet I'll be having some of that, lol....but, I won't actually add it in the "plan"

Meal 6 9:30-10:30

Same choices as meal 5...but not the same thing...so if I had chicken in 5 I'll do tuna or eggs. Sometimes have salmon too.

K...that's what I eat every freaking day...sometimes have coffee or tea w/ cream in the afternoon...but try not to cause it delays meal 5.

K...adding the totals

2591-2735 Kcals
~214P
~200C
~103F

Fuq...I'm eating almost as much as you, lol...I must be gaining...how can I not be gaining???? Maybe my scale is broken LMAO.

K...WTF is wrong w/ this picture

Posted by: Dr. Pain

Relax....Much better....Gr8 plan..NOW STICK TO IT!

I have a slow metabolism IR you don't.............I will explain more in my next BULKING post!

Hit your water and your meals ...K?

Posted by: w8lifter

K...I'm definitely doing pics for you ...tomorrow. Why do I have this feeling you're gonna make me do a "what I have learned from this bulk" post?

That is roughly what I've been eating all along you realize? Probably not that many carbs everyday...but pretty damn close.

That's a lot of calories, lol

Posted by: Dr. Pain

I know!

(go to 7, we'll tweak on Tuesday.......looking for the committment and desire NOW)

DP

Posted by: w8lifter

Ok

Posted by: w8lifter

I'll probably get 7 meals today...since I got up early and went back to bed

7 am

1 scoop protein
2 tbsp table cream

9 am

2 coffee
2 tbsp cream

10:30 am

ran out of SCO...only got about 1/3 cup

1/3 cup steel cut oats
1.25 protein
1 tbsp peanut butter

12:30 ....wanted to do my shake before my w/o, but really didn't want 3 shakes in a row...that 7 am meal really fucked me up, LOL

1 oz mozzarella
about 15 almonds

3 pm PWO

2/3 cup brown rice
1 can tuna
3 egg whites
1 tbsp olive oil
1 apple

6 pm

6 oz salmon
4 oz sweet potato
1/4 cup cashews
apple

8pm

1 can tuna
1 tbsp mayo

10 pm

1.5 srving protein
2 tbsp cream
1 tsp flax
5 strawberries

confessions

I had the munchies earlier...so I sucked on a few frozen strawberries

Total: 2545
Fat: 119 1067 43%
Sat: 14 128 5%
Poly: 27 245 10%
Mono: 34 303 12%
Carbs: 151 512 21%
Fiber: 23 0 0%
Protein: 222 886 36%

I weighed/measured everything...and counted every little calorie LOL

Posted by: Dr. Pain

Good Day.......but never Fruit alone....if you had had to, some cheese would have helped that and made it an official snack.

I'll comment on your pictures here.....(far as I'm concerned you can torch the other Journal.....maybe I'll think differently when my mood improves)

On the plus side.......as before but even to a gr8er extent now....you have added some quality muscle and density (I hesit8 to use the word "thickness" with women)

Serratus, arms, shoulders, and middle lats....all improved.

And Yes you do know how to pose, yet that was a sissy lat flare.

Now the not so good.....you are developing some imbalance that must be dealt with immedia8ly. The "right side" is domin8ing the left, especially bicep, shoulder and upper lat. It's a long road to correct this.....extra unilateral reps on the left being the main way.

Next......your lats are connecting rather high....usually a sign chins/pulls/ predomin8ing over serious rows. (less machine rows) We correct this by emphasizing reverse grip 70% standing BB, T-Bar (one arm w/straps), one arm DB bentovers, low pulley row, and DEADS. Not as important, we want w8ed hypers, reverse hypers and seated cage good mornings (use safetys). Last of importance, maybe one exercise 3-4 sets per W/O......your chins/pulls.

We want to start peaking your bi's to their genetic extent (no comments please)......and would like to see seated concentration, but not DB.....pull your legs back, then reaching and bending over between them, and use a fixed BB (20, 30, 40....or if you can, the bar...EZ bar is the last choice)...and some one arm cable or DB preacher (over the side of an incline bench is excellent.....this actually works the bottom closer to the elbow......and since you have a "long bicep" may help with the peak.....squeeze hard always! If you can, left side only one arm EZ bar curls.

For the shoulders, presses stay...add hang clean and presses now they will improve the back and the traps....then on EVERY isola8tion exercise......2-3 extra reps (which still means going hard on BOTH sides) with the left.....EACH SET!

Onto BF.......the good is that the torso has stayed relatively lean, The bad is that you can see the extra MM's. Also,,,,,from the axilla down....especially at the waist and just below....(I'm sure it continues).......extra extra fat :youneedtolisten: This is going to add 2-4 weeks to your cut.

Something else you said, not going to go find it......paraphrased:

"I'm not looking foward to losing strength during my cut."

This is a fucking FALLACY!

Sure, it's true if we have to divert gylcogen and energy units to cardio.........but the math we are after is BF not LBM loss.....if you accomplish that by ALWAYS lifting for mass.......and your LBM stays the same....how can you lose strength?

Use 125 at 14-15%....each % is 1.25 pounds. You WANT to end up at 7-8% so 7-8 pounds X 1.25 is approx 10 pounds. LOOK you'll be at 115 w/water if you lose only fat.

The key is getting to 125, adjust your fucking mentality.

Lastly...have you read?

http://www.mikementzer.com/aerobic.html

DP

Posted by: w8lifter

Good Day

Apparently not

And Yes you do know how to pose, yet that was a sissy lat flare.

As always...I've got 10 seconds to get from the camera to a quality pose...it doesn't always work.

T-Bar (one arm w/straps), low pulley row,

T-bars, the bar is still between my feet right? ....Low pulley row...standing or sitting?

seated cage good mornings (use safetys).

I don't understand this...

and would like to see seated concentration, but not DB.....pull your legs back, then reaching and bending over between them, and use a fixed BB (20, 30, 40....or if you can, the bar...EZ bar is the last choice)

...or this...at all????

For the shoulders, presses stay...add hang clean and presses now they will improve the back and the traps....then on EVERY isola8tion exercise......2-3 extra reps (which still means going hard on BOTH sides) with the left.....EACH SET!

This doesn't make sense to me ....my left shoulder is more developed than my right.

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter

Good Day

Apparently not

I said it was good

And Yes you do know how to pose, yet that was a sissy lat flare.

As always...I've got 10 seconds to get from the camera to a quality pose...it doesn't always work.

No big deal

T-Bar (one arm w/straps), low pulley row,

T-bars, the bar is still between my feet right? ....Low pulley row...standing or sitting?

yes, and sitting, back arched, head back, contract

seated cage good mornings (use safetys).

I don't understand this...

you sit on the edge of a bench in the cage, BB on your rear delts as if squatting, wide grip for stability, and bend foward at the waist, almost touching saftey bars, use your erectors to right yourself...slight arch backwardat the top

and would like to see seated concentration, but not DB.....pull your legs back, then reaching and bending over between them, and use a fixed BB (20, 30, 40....or if you can, the bar...EZ bar is the last choice)

...or this...at all????

you usually perform CC's between the legs w/DB's.......elbow against thigh, no momentum. Same movement except arms dangle from a bent position between legs, almost touchig the floor........bring the BB up just below the chin and squeeze your bi's, w/o moving your body...hence concentr8tion

For the shoulders, presses stay...add hang clean and presses now they will improve the back and the traps....then on EVERY isola8tion exercise......2-3 extra reps (which still means going hard on BOTH sides) with the left.....EACH SET!

This doesn't make sense to me ....my left shoulder is more developed than my right.

not in the pictures, esp anterior deltoid, will review.......

DP

Posted by: w8lifter

you usually perform CC's between the legs w/DB's.......elbow against thigh, no momentum. Same movement except arms dangle from a bent position between legs, almost touchig the floor........bring the BB up just below the chin and squeeze your bi's, w/o moving your body...hence concentr8tion

Sorry....still not getting this...how can you have a BB between your legs?

Posted by: Dr. Pain

Bend over...you DO know how to do that....oh, while sitting on the egde of a bench...sometimes the low cable row bench is a tad higher and it works better. With your ass touching mostly...and your legs "Extended" outward.....open your legs enough for about a 16-18 inch grip, pull the lower leg and feet back under you and out of the way, keeping touch with the gorund, let the lateral side of your elbows touch your thighs and while staying bent, perform the curl.

Next comes circles and arrows...then a tattoo on your forehead

Posted by: Dr. Pain

The BB swings out in front of your knees, not upward between your legs

Posted by: w8lifter

sorry...can't picture it.....frustrating.....gotta go

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter
sorry...can't picture it.....frustrating.....gotta go

Yes, you ARE......

OK one more, with piss poor form, but you can see how with more bend, and NOT rising up like this guy, feet pulled back..you can get a BB, or preferably a shorter "Fixed" ...yes...it can't reproduce...BB in between your knees and curl the sucker up!

http://www.exrx.net/WeightExercises/...ationCurl.html

Posted by: w8lifter

No...fuck Andrew...I can't see it...I'm not fucking doing them, I have no idea what your talking about.

You need to take those pics out before someone gets pissed.

I'll try the one arm EZ curls, but I doubt I'll be able to lift it....I SUCK.

Posted by: w8lifter

Meals for yesterday

9 am

2 coffee
2 tbsp cream

10 am

6 egg whites
2 yolks
1/2 cup old fashioned oats
4 strawberries

1 pm

1.5 srving protein
3 tbsp cream
5 strawberries

3 pm PWO

3/4 cup brown rice
1 can tuna
1/2 scoop protein
2 tsp olive oil

5 pm

5 oz salmon
apple
1/4 cup cashews...but then I nibbled on the kids cashews
1 glass wine

8

1.5 srving protein
1 egg
2 tbsp table cream

10:30

7 oz salmon

Total: 2511
Fat: 121 1087 44%
Sat: 17 153 6%
Poly: 24 216 9%
Mono: 30 274 11%
Carbs: 121 428 17%
Fiber: 14 0 0%
Protein: 233 933 38%
Alcohol: 0 0 0%

Posted by: Dr. Pain

Very Good Totals!

Fiber = 14

More Veggies please

Posted by: w8lifter

Ok

Posted by: Dr. Pain

and a smilie?

Posted by: w8lifter

You know what smilie I want to use when you say that don't you?

Posted by: w8lifter

Quote:

On the plus side.......as before but even to a gr8er extent now....you have added some quality muscle and density (I hesit8 to use the word "thickness" with women)

Thank you...cause I like the word density better than thick.

So....how come the scale hasn't moved? I'm not getting this at all...I know I've gained fat, and if you say I've gained muscle...then how can I still be 120? :totallyconfused:

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter
Thank you...cause I like the word density better than thick.

So....how come the scale hasn't moved? I'm not getting this at all...I know I've gained fat, and if you say I've gained muscle...then how can I still be 120? :totallyconfused:

This is going to be a strange response...........First.....in the almost 10 months We have been working on your physique together.......we have seen a variance in BW from 115 to 108, back up to about 112-115 and now 120-122.

So WE have done some recomposition! (Many BF/LBM ratios) And BB is about "illusion".....and you must have the perspective of where you started, where you've been, where you are, and where you're going.

Now.......what you are noticing is "Changes" in Volume, not training volume, but bodily volume. BF occuppying a differnet space and form than LBM. The math is a little different for volume than it is for w8.....hence the illusion!

Quote:

You know what smilie I want to use when you say that don't you?

If it satrts with "flip" and ends in "off"...you have shown marvelous restraint!

Posted by: w8lifter

Why yes it does

lmao!

K...I liked that response..everything but the 3rd paragraph....but that's okay...3 outta 4 ain't bad

Posted by: w8lifter

Quote:

If you could bulk the way you cut......5 pounds in 2 days...you may weigh 122 tomorrow and save face

OMG...you're not going to believe me but I weighed in at 122 this morning!

LMFAO!

Posted by: Dr. Pain

I Believe, DO you?

Posted by: w8lifter

Fucking hilarious!....I should've said that sooner

Posted by: w8lifter

Fucking Frustrating!!!! 124 this morning

Posted by: Dr. Pain

OMG...a day l8....

PMS doesn't count

Posted by: w8lifter

It's not pms, LOL

Posted by: Dr. Pain

Must be LBM....then!

So what's the plan....can you make it to Saturday?

DP

Posted by: w8lifter

I really really don't want to....but I do have two christmas parties to go to this week....and the one tonight is going to be really bad food choices...I might eat before we go

I'm trying not to do cardio, cause I know you really wouldn't like that....but I want to do it.

Posted by: Dr. Pain

4 more days...please....and have fun at the party tonight?

Also.........."you are right" (DAMN THAT IS HARD TO SAY, but it "IS" about me LOL)

I really wish you would w8 for cardio....use nutrition first......but if you have to.........maybe some skipping 1 X a week MAX, ....K?

( I have a theory that the eliptical aggrav8es your SI joint and exASSerbates the old leg problem)

DP

Posted by: w8lifter

Well...if I do any...it'll probably be running the stairs w/ Mel...not ready for the eliptical yet

Posted by: Dr. Pain

Point was to stay OFF the eliptical!

Also...we are looking for less glute involment, so I suggest , NOTHING, over skipping, over stairs!

(new theories on intramuscular fat)

DP

Posted by: w8lifter

Well...my legs are too sore to do much right now. And the only reason I want to do cardio (sorta) is cause I like it...I like running the stairs....it's fun....my ass needs to lose the fat, not the muscle...that's why it's so big

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter

my legs

trademark

my ass

it's so big

Temporary Trademark?

Posted by: Dr. Pain

P.S. You can't SPOT reduce!

Posted by: w8lifter

I know that...I'm not trying to

Posted by: Dr. Pain

5 days.....no posting

Plan : Still to KICK wASS?

Posted by: w8lifter

Damn

:o ...I thought this was your journal I was clicking on

BRB

Posted by: Dr. Pain

Quote:

Originally posted by Dr. Pain
5 days.....no posting

Plan : WTF is it?

...about to post the pathetic weigh-ins

Posted by: w8lifter

LMAO....Um....I kinda don't know....I don't want to continue eating the way I was....my calories are good now..whereever they actually are...I haven't inputted them in a while. I think I'm gonna start cutting....but super slow...??? I don't know

Posted by: Dr. Pain

YOU CALL THAT A PLAN???

Posted by: w8lifter

Um...no?

Ok...I'm cutting...sorta, lmao...I dunno...after Christmas I'll have a plan

Posted by: Dr. Pain

FUCK.....get it together w8......plan to fuck up, just have a PLAN!

Posted by: w8lifter

Quote:

Originally posted by Dr. Pain
FUCK.....get it together w8......plan to fuck up, just have a PLAN!

Okay...I'm sorry.

I have lowered my carbs already, and I'm liking it a lot better...although my fat is still pretty high...sometimes 18-20 g in a meal...which i'm not worried about. So I have already begun cutting I guess, as my calories aren't as high as they've been. I'm going to keep them where they are till after Christmas.

My training...I am keeping legs the same, cause I'm totally loving it...but I am starting to decrease RI's slightly for upper body...on some exercises, and doing a drop set on the last set of most exercises.

For upper...back, chest, shoulders, traps...I am going to do 1st exercise, 4 sets heavy/low reps, 2nd/3rd exercise...3 sets but w/ a drop...supersetting depending on what I'm doing...and 3rd/4th exercise a little lighter but w/ more reps and maybe a drop depending.

I haven't..as of yet, done any cardio...but if Mel wants to, I may run the stairs or something....we haven't been training much together though the past week.

After Christmas, I will start a more strict cut..which I need your help on...please

Is that any better?

Posted by: Dr. Pain

OH, SO MUCH BETTER!

Sorry (well not really), that I'm so demanding......but I think you can see why by now! (half ASSED doesn't cut it!

)

Now not only are you "not conflicted", but your quote now rings true about your Destiny!

And, you will ALWAYS have my help.

Let's do this!

Posted by: w8lifter

Okay good...I thought that wasn't going to be good enough

Posted by: Dr. Pain

You thought wrong!

Posted by: w8lifter

Good

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