Twin Peak's Gettin' Large

**Twin Peak** · 08-28-2002, 08:13 AM

or at least gonna' try to!

Okay, here is the beginning of my NEW journal....my second journal. The first was a cutting and I think pretty darn successful. At least I was happy. I went from 218 or so to 195, and have maintained at around 200-202. Its very hard for me to stay at low BF levels. Further, I maintained my strength levels.

Anyway I have now set my sites on doing another show early next summer. That gives me a 6 month bulk and 3 month cut. I have always said I'd liek to do another show but only if I was significantly bigger. Last 2 shows I was shredded at 180. I'd like to be at LEAST 190. Now, I am about where I was back then so that gives me 6 months to add some serious size.

Given that I am around 200, I'd like to get up to around 220 with no more than 8 pounds of added fat.

My goals are adding overall size with a special focus on:

my legs, they are lagging
my chest, always a problem
lat spread width, thickness and definition has always been fine

My training is not really going to change. I am generally and instinctive trainer, I know my body pretty well by now. General guidelines are each BP once per week, usually 3 exercises and 8-10 working sets. The exercises, the order, the rep range, all vary but generally I work to failure and sometimes beyond with forced reps, drops sets, etc. Sometimes I change things up completely like this week, see my old journal.

My diet will change. It will be like my cutting diet in that it is relatively clean and cycling the carbs. It will just be MORE fooed, more meals, and I won't stress so much about cheats in the weekends.

The diet and journal will not officially start until next Tuesday but I thought I'd lay out the plan now. When it starts, I will stop posting in my old journal.

My diet will generally look like this:

Training Days Non-Training Days

5:30 ECA, Multi, 3 whole eggs
(workout)

7:30 CellTech (75g Dextrose, Multi, 10g plain
10g creatine) and APM 60 creatine, 3 whole eggs

10:00 ECA 10 oz steak, fish, or chicken
1 cup oats or APM 60
50g vanilla whey ECA
1 tsp PB

1 pm 10 oz lean steak 10 oz steak, fish, or chicken

4:00 10 oz fish or chicken 10 oz steak, fish, or chicken
or low carb bar
7:30 10 oz steak, fish, or chicken 10 oz steak, fish, or chicken
salad or other veggie salad or other veggie
potatoe, brown rice or
other carb

10-11 pm APM 60 3 whole eggs

That's basically it. Of course I'll have several cups of regular or iced coffee throughout the day with half and half. And drink as much water as possisble. Also, my cheats on weekends will probably some form of carb up with good carbs (except the alcohol on occassio!) to keep my mental sanity and metabolism high.

Next post will be on Tuesday!

**Leslie** · 08-28-2002, 08:51 AM

Hey TP, Do you know where I can find your cuting diet? My BF is clueless as too how much protein /carbs and fat eh should be getting. The male cutting diet by DP scares him becasue of all the fat. I tried to explain...he won;t listen . Any ideas? He is 6'1 at 220 lbs trying to cut, He has the MASS just needs to loss a lil BF.

**Twin Peak** · 08-28-2002, 09:02 AM

Les, it IS my other journal -- RIPPED. Its laid out in detail there. Its a plan I sort of "put together" over the years. FG has tried a similar version and so have a few others. Let me know if you have any questions.

**Miss LeDix** · 08-28-2002, 09:09 AM

Hi TP!

Good luck reaching your new goals. I'm sure it will be nice to actually eat more for a change!

**kuso** · 08-28-2002, 09:50 AM

Will be following with interest...G`luck

**Adidas** · 08-28-2002, 09:55 AM

Hey TP,

Good Luck! It is good to see that you are going to keep your mental sanity

I'll be checking in.

**Twin Peak** · 08-28-2002, 09:58 AM

Glad to see so many followers and support already....it'll keep me honest and make me post! I'll still be logging in my other journal for the rest of this week though.

**Jodi** · 08-28-2002, 02:41 PM

Good Luck TP on your new Bulk! Wish I could bulk with ya!

**Twin Peak** · 08-28-2002, 02:45 PM

You can if you like! Gonna be fun too!

**Stacey** · 08-28-2002, 03:39 PM

GOOD LUCK TP Bulking!

**Twin Peak** · 08-29-2002, 09:12 AM

Thanks P!

My general goal is overall size w/o adding much BF, but I also need to bring up some lagging bodyparts. For example, chest is always difficult for me. Also I have been neglecting legs and shoulders, not a problem. And as I stated before I like my back thickness but need to work on the lat spread. WHen I posted my pics I got some helpful comments from DP and GoPro. Here is an exchange between GP and me which will give you some insight on what I will be focusing on specifically. DP's comments were similar except he also thought I should focus on upper chest -- I agree and heavy incline DBs have always been a mainstay for me:

GoPro:

Here is what I see that you need to bring up just a little...

-outer and lower portion of the pecs
-leg size...but you know that
-medial delt
-upper lats...teres minor really, near armpit

My Response:

1) outer and lower pecs -- what do you recommend? My pecs have always been strong but underdeveloped. Incline dumbbells has really brough them up. I never liked decline but do you recommend them at this point? Or would weighted dips be better? And what about outer?

2) legs -- not worried here, just need to get focused

3) medial delt -- not really worried about this. My delts grow easy an because of this I have been neglectful. I will fix that.

4) upper lats -- thoughts? For back I use a wide variety of exercises. Usually three per workout and I am always changing them, with the exception of wide grip pulldowns -- a staple. Is there an exercise or two I should focus on? Is this something you notice from the fornt or rear or both?

GoPro's Response:

1) As for the pecs...I recommend including at least one of these exercises at each workout...wide grip dips, decline dumbell press, decline cable flye, and/or cable crossover standing straight up...with the declines, make them only slight, like with just a thick board under one side.
Supersetting is great for what you need...cablecross/decline dumbells, or, decline cable flye/dips.

2) Ok, you know the deal with legs. You have good shape, just need pure mass.

3) With delts, you know what to do...just GET WIDER. You have narrow clavicles and need to spread those outer delt heads.

4) For the upper lats/teres...2 exercises: cross bench dumbell pullovers and stiff arm pulldowns...these can make a HUGE difference! They work great as a pre-exhaust superset, like, pullovers/pulldowns, or, stiffarms/bent row. You can also just start or finish off back with them. Just do them and watch yourself WIDEN!

Thanks to all and especially GP and DP....now I've got to put that into action! Both my last shows I placed second, this time I'd like a first place finish....at least in my class!

**Fade** · 08-29-2002, 09:19 AM

Drink alot of cokes. They're great for gaining weight.

**kuso** · 08-29-2002, 09:20 AM

Here ya go buddy

The cutting journal

And the before pic`s

**Twin Peak** · 08-29-2002, 09:48 AM

Thanks Kus, again....YOU DA MAN!

Well there you have it folks, before I fatten up!

And Fade, thanks for the great advice!

**Fade** · 08-29-2002, 10:45 AM

Yeah, like GP said "pullovers". I love doing pullovers....and butterfly.

No prob on the advice. Edwards Key Lime Pie works well too.

After 4 days of eating to get lean there's already a difference. Hell, on the second day I had two guys at different times in the gym ask if I was cutting. Now lets see how long I can stay away from the sweets.

**Robboe** · 08-29-2002, 01:35 PM

You have fantastic shoulders.

**Twin Peak** · 08-29-2002, 02:12 PM

Thanks Chicken. Thats actually why I have not really been hitting them to hard, trying to let everything else catch up!

Boy have you mellowed!!!

**butterfly** · 08-29-2002, 02:27 PM

Yes, I like a nice pair of sexy shoulders to hold onto while

... uhm... think I'll be quiet now

**lina** · 08-29-2002, 04:48 PM

Hi TP!

Hope you will have a good Labor Day!

Your cutting diet sounds interesting... had to weed through all the chatter in your old journal to see what you actually did.. What do you mean your journal isn't popular???!

Few, ok a LOT of questions:
1. Did you come up with this yourself and do you have any other literature/readings etc. bout this carb cycling?
2. Were you still eating popcorn and ww pita at the end of your cut?
3. Where is that protein brownie recipe? Is it in the recipe section?
4. I find it hard to believe that you don't count cals, but you must have been doing this for a while so atleast are you 'eyeballing' the quantities of carbs?

**Dr. Pain** · 08-29-2002, 08:06 PM

DP

**Twin Peak** · 08-30-2002, 06:51 AM

So does this get a DP seal of approval or are you just looking forward to watching!?!? I know it isn't quite what you'd recommend, but it has worked in the past. Thanks for the support thought! I would appreciate your stopping by once and a while and giving some input. And regarding the bringing up the lagging bodyparts I will be taking your adive, thanks again!

Lina, thats a lot of questions!

No, I NEVER count calories, per se. It sucks. Carb cycling is not something new and not somthing I invented, though I first came up with the idea before hearning about it. There is plenty of literature (I can't point you to anything specific). For me it serves 2 purposes: 1) keeps me sane when I can look forward to a high carb day, and 2) keeps the metabolism guessing and not used to any one set point. There are other benefits like effects on hormones and the CNS but I know a lot less about that than many others.

The recipe? I made it up on the spot and if I didn't post it, I thought I did, I'll have to recreate it, I haven't made them in a while! Mostly it was soy flour, PB, cocoa powder, sweet and low, soy protein, whey protein, mix and bake!

No popcorn, rarely on the ww bread, but now its game!

**lina** · 08-30-2002, 07:26 AM

Thanks TP! Looking forward too to see your progress!

**craig777** · 08-30-2002, 08:02 AM

Wow TP,

You have Leslie, Miss LeDix, Mochy, Princess, Butterfly, and Lina in here. I can't think of a more gorgeous group of ladies. Good job.

**Twin Peak** · 08-30-2002, 09:10 AM

I begged and begged and finally people started visiting!

Ain't it great!

**Fade** · 08-30-2002, 09:24 AM

Originally posted by Twin Peak
No, I NEVER count calories, per se. It sucks.

It's easy if you get a PDA. Here's a pic of the database I wrote for mine.

**Fade** · 08-30-2002, 09:26 AM

2

**Twin Peak** · 08-30-2002, 11:33 AM

Cool concept. Still too much work, and for me relatively unnecessary.

**Fade** · 08-30-2002, 01:33 PM

I have 600 food items in another database that this one links to. It's a mater of three clicks with the stylus.

**butterfly** · 08-30-2002, 01:40 PM

Honey, you must have forgotten that TP is not THAT computer literate.

He's lucky he could figure out how to post...

**Leslie** · 08-30-2002, 01:41 PM

Damn Fade! I thought I was detaile oriented! Sheesh! You make fitday .com look like shit!

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