I ain't no MF'in Joke!

**maniclion** · 09-21-2003, 04:57 PM

It's time to pin my ears back and stack some more plates on the bar.

Phase I: Explosion - Grow muscle anywhere and everywhere.
Length - 4 months: Oct. 1 2003 - Jan. 31 2004

Potential Trouble Makers: Upper Chest, Hams, Calves, Delts

Phase II: Meltdown - Melt the fat away.
Length - 3 months: Feb. 1 2004 - Apr. 30 2004

Potential Threats: Midsection, Ass

Name: Kevin the ManicLion
Age: 26
Height: 5'11

Current Weight: 195lbs and aprox. 19%bf?
Goals: Toss some more clay on this sculpture then chisel it down to perfection, so that by next summer I can go to the beach and turn some heads.

Stats:
neck: 16"
chest: 43"
upper arm: 16"
waist: 35"
hips: 41"
thigh: 25"
calves: 16"

**Rissole** · 09-21-2003, 08:44 PM

Your potential trouble makers and potential threats

Welcome to da club

**J'Bo** · 09-21-2003, 10:08 PM

damn you did good posting...however you look like you wanta kill someone

**Leslie** · 09-21-2003, 10:39 PM

I was thinking the same thing.

So..um..er Good luck and don't kill anyone if you don't win..

**maniclion** · 09-22-2003, 01:40 AM

9/20/03

8:00am - 2 chicken breasts, 1 cup brown/wild rice mix, 1/2 cup broccoli, 1 Tbsn olive oil
11:00am - Shake = 2 scoops ON protein (40G), 1 cup oats, 1 Tbsn flax oil, 1 Tbsn PB, sprinkle cinnamon.
2:00pm - Turkey chili (P=42G), 1 cup brown/wild rice mix, 1 cup spinach salad w/ sprinkle of italian dressing.
5:00 pm - Shake = 2 scoops ON protein (40G), 1 cup oats
6:30 pm - IM comp pictures
7:00pm - Chest/Back workout

Bench - 2 sets 8; 1 set 5
DB Incline - 2 sets 10; 1 set 6; 1 set fail
Inc. Fly - 1 set 10; 2 sets 8
Straight Arm Pullover - 2 sets 8
Bent Lateral - 3 sets 8
Shrugs - 3 sets 10
Calf Raises - 1 set 8(extra heavy); 3 sets 15
1 1/2 to 2 min. rest between sets
8 minutes of post workout flex session in mirror

8:15 - Shake w/ 2 scoops protein, 3 graham crackers, creatine
8:30 - 6 oz. ground turkey, 1/2 cup refried black beans 2 whole wheat tortillas, shredded spinach
11:00 - 3/4 cup cottage cheese w/ sprinkle splenda

**maniclion** · 09-22-2003, 02:14 AM

9/21/03

woke up starving
9:00 - Shake = 1 scoop ON protein 2 graham crackers 1 tbsn flax; multi-vitamin

9:30 - 1 cup eggs scrambled(20G Prot.), 3 turkey sausages(10G prot.),
2 whole wheat waffles w/ 1 Tbsn PB each

12:30 - 8 oz ground turkey, 1 cup whole wheat spinach pasta w/ 1/4 cup tomato sauce (1g sugar), 1/2 cup broccoli

3:30 - Shake = 2 scoops ON protein (40G), 1 cup oats, 1 Tbsn flax oil, 1 Tbsn PB, sprinkle cinnamon

6:30 - 1 can tuna, 1 Tbsn mayo, 3 slices whole wheat bread

9:30 - 1 cup cottage cheese, multi-vitamin
10:00 - 6G creatine

Activity: flexed in mirror a while, lounged around the house like a lion, feel well rested. Ready for legs tomorrow!

**maniclion** · 09-22-2003, 02:26 AM

you look like you wanta kill someone

That's my frumpiest game face.

Most times I'm

and laid back jus' chillin feelin the breeze, that's the "lion" part, but then if I get passionate about something like BB'ing or writing thats where the "manic" comes on the scene and my intensity level goes way up.

**maniclion** · 09-22-2003, 12:07 PM

9/22/03
Daily water consumption = 2 Gal.
7:00am - 1 cup eggs, 2 turkey sausages, 1 Tbsn olive oil, 3/4 cup wild/brown rice, 1 can sugar free Redbull, multi-vit., 2 Aleve(headache)
10:00am - Shake = 2 scoops ON protein (40G), 1 cup oats, 1 Tbsn flax oil, 1 Tbsn PB, sprinkle cinnamon
1:00PM - 8:00am - 2 chicken breasts, 1 cup brown/wild rice mix, 1/2 cup broccoli, 1 Tbsn olive oil
4:00PM - Shake = 2 scoops ON protein (40G), 1 cup oats, 1 Tbsn flax oil, 1 Tbsn PB
6:45 - 1 cup cottage cheese, 2 slices whole wheat bread.
10:00 - 2 chix breasts, 2/3 cup brown rice, spinach, 1 Tbsn olive oil
11:00 - multi vit., 6G creatine
12:00 - 1 cup cottage cheese

Today was hams day, but I decided to postpone it till tomorrow so I could go to Costco and stock up on essentials.

Activity: Hip thrusts(sex) - reps unknown who can count

**Jodi** · 09-22-2003, 12:12 PM

So how have you figured your diet? Is there a certain ratio P/C/F you plan on following?

**maniclion** · 09-22-2003, 12:40 PM

I think for this bulk phase I'll do 30/30/? or 40/40/?, I'm not sure about the fat intake, any recommendations?

**butterfly** · 09-22-2003, 02:33 PM

How about a 50/20/30 ratio?

**Jodi** · 09-22-2003, 03:03 PM

Originally posted by maniclion
I think for this bulk phase I'll do 30/30/? or 40/40/?, I'm not sure about the fat intake, any recommendations?

For bulking I would do 40/40/20 or iso-caloric 33/33/33

**maniclion** · 09-22-2003, 06:05 PM

I like the 40/40/20, but I think I'm gonna need more protein @ 195. Hows 60/40/20 sound?

BF thanks though I need carbs I lift quite heavy and if I don't have energy I get shaky. Especially leg days.

**Jodi** · 09-22-2003, 06:13 PM

60/40/20 sounds great. I would recommend getting Fish Oil caps for your EFA.

**maniclion** · 09-22-2003, 08:31 PM

Fish oil caps are taken at what intervals?

**Jodi** · 09-22-2003, 09:19 PM

Spread evenly throughout your meals. You will want about 20 caps throughout the day.

**maniclion** · 09-23-2003, 04:20 AM

7:30am - 1 cup eggs, 4 oz. chix, 1 cup brwn rice, 4 fish caps, 1 tbsn olv. oil
10:30 - Shake = 3 scoops ON protein (60G), 1 cup oats, 1 Tbsn flax oil, 1 Tbsn PB , 3 fish caps
1:00 - 2 chicken breasts, 1 cup brown/wild rice mix, 1/2 cup broccoli, 1 Tbsn olive oil, 3 fish caps
3:30 - Shake = 3 scoops ON protein (60G), 1 cup oats, 1 Tbsn flax oil, 1 Tbsn PB , 4 fish caps
7:00 - 1 can Tuna w/ 1 cup cott. chz, 1/2 Tbsn mayo, 3 slices whole wheat bread, 1/2 cup spinach, 3 fish caps
8:30 - Workout
9:30 - Shake = 2 scoops ON protein (40G), 2 cups milk,1 cup oats, 3 fish caps
12:00 - 1 cup cott. chz, 1 Tbsn PB

Hams heavy, Quads light, Forearms, Calves, Abs

Leg Curls: 88/15 108/8 119/6
SLDL: 154/10 174/8 174/8

Leg Extension:220/10 toesout, 220/10 toes in, 220/10 toes strght
Squat: 286/8(too soon after leg x's) 286/10 330/8

Wrist Curl: 88/8 x 3
Rev. Wrist Curl: 66/12 x 3

Calf Raises: 286/15 264/15w/block 220/20w/block under feet
NOTE: Alternated raise position of foot (1 on balls of feet and next on outside edge of feet)

Knee-ups: 20 slow,18 slow, 20 slow
Crunches w/ 10# weight behind neck: 15 15 15

Flexed muscles worked while watching T.V

**Rissole** · 09-23-2003, 05:24 AM

Ahhhh Lion, more details on the workout please.....

**J'Bo** · 09-23-2003, 06:14 AM

holy smokes...you eat like a maniac

**Jodi** · 09-23-2003, 06:33 AM

Originally posted by maniclion
7:30am - 1 cup eggs, 4 oz. chix, 1 cup brwn rice, 4 fish caps, 1 tbsn olv. oil
10:30 - Shake = 3 scoops ON protein (60G), 1 cup oats, 1 Tbsn flax oil, 1 Tbsn PB , 3 fish caps
1:00 - 2 chicken breasts, 1 cup brown/wild rice mix, 1/2 cup broccoli, 1 Tbsn olive oil, 3 fish caps
3:30 - Shake = 3 scoops ON protein (60G), 1 cup oats, 1 Tbsn flax oil, 1 Tbsn PB , 4 fish caps
6:00 - 1 can Tuna w/ 1 cup cott. chz, 1/2 Tbsn mayo, 3 slices whole wheat bread, 1/2 cup spinach, 3 fish caps
7:00 - Workout
8:30 - Undecided, 3 fish caps

Hams heavy, Quads light, Forearms, Calves, Abs

Looking good!

What are your macros for the day anyway?

**Rissole** · 09-23-2003, 03:14 PM

Originally posted by maniclion
Which workout? No way on the 22nd

and I haven't completed the 23 thats just scheduled.

All of em..... i wanna see what your doing how many reps w8's the lot. If you start writing it down it makes it so much easier in the gym, push yourself, break your own lifts....

**maniclion** · 09-23-2003, 06:27 PM

I write down my weights in my log as I workout, along with how I felt, where I felt the most resistance, etc.

**Jodi** · 09-23-2003, 07:10 PM

Its good to keep track. I do and keep a book as well. Did you figure out your macros yet?

**maniclion** · 09-24-2003, 01:15 PM

Macros for 9/23
P360, C250, F115 (Do I count fat in meats, carbs?)

9/24/03
MEAL 1: 1 can tuna, 1 cup cott.cz, 1 cup brwn rice, 1/2 cup lettuce, 1/2 tomato, spoonful refried black beans, 4 fish caps, multi-vit.

MEAL 2: Shake = 3 scoops ON protein (60G), 1 cup oats, 1 Tbsn flax oil, 1 Tbsn PB , 4 fish caps

MEAL 3: 7 oz. Chix breast, 1 cup Brwn rice, 1 cup red lettuce, 1/4 tomato, 3/4 cup cott.chz., 3 fishcaps

MEAL4: Shake = 3 scoops ON protein (60G), 1 cup oats, 1 Tbsn flax oil, 1 Tbsn PB , 4 fish caps

MEAL 5: 8 oz. grnd turkey, 1/2 cup refried blk beans, 1/2 cup raw spinach, 2 whole wheat tortillas(40 carbs)

MEAL 6: Shake =1 scoop protein, 1 cup cott. chz, 1 pk splenda, cinnamon(tastes like frozen yogurt)

I have a tight feeling in my knee I hope it goes away.

**maniclion** · 09-25-2003, 11:55 AM

9/25

MEAL 1: 1 cup eggs, 4 oz. grnd turkey, 3/4 cup rice, 4 fish caps, multi-vit.

MEAL 2: Shake = 3 scoops ON protein (60G), 1 cup oats, 1 Tbsn PB , 4 fish caps

MEAL 3: 2 chix breasts, 3/4 cup b. rice, 1/2 cup broc., 3 fish caps

MEAL 4: Shake = 3 scoops ON protein (60G), 3/4 cup oats, 1 Tbsn flax oil, 4 fish caps

MEAL 5: 1 can Tuna w/ 1 cup cott. chz, 1/2 Tbsn mayo, 3 slices whole wheat bread, 3 fish caps

MEAL 6: PWO SHAKE: 3 scoops protein, 10 g creatine

2 1/2 gallons water for the day

Lats/Delts/Bi's/Tri's/Abs

Wide Chins: 8 8 8
DB Rows: 70/8 70/8 70/8
DB Press: 65/8 65/8 65/8 (Should've been heavier)
DB Laterals: 40/6 35/8 35/8
Front Raise: 35/8 35/8 35/8
DB Curls(slow): 40/8 40/8 40/8
(rotated as I came up until pinky pointed towards outside)
Preacher Curls: 125/8 125/6
Tri-ext: 115/8 115/8 115/8
Crunches: 25 25 25

**Jodi** · 09-25-2003, 08:18 PM

Yes, be sure to count the fat in your protein sources.

Looking good

**maniclion** · 09-26-2003, 12:15 PM

Current weight: 186 somehow I've lost 9 pounds? Could it be water loss? It has been horribly humid here and I've been sweating a lot.

MEAL 1: 1 can tuna, 1 cup cott.cz, 1 cup brwn rice, 1/2 cup lettuce, 1/2 tomato, spoonful refried black beans, 4 fish caps, multi-vit.

MEAL 2: SHAKE: 1 Cup cott. chz., 2 scoops protein, 3/4 cup oats, 4 fish caps

MEAL 3: 2 Chix breast, 3/4 cup brwn rice, 1/2 cup broc. & green beans, 3 fish caps

MEAL 4: SHAKE: 1 Cup cott. chz., 2 scoops protein, 3/4 cup oats, 4 fish caps

MEAL 5: 6 oz. grnd. turkey, 3/4 cup brwn rice, 1/4 cup refried black beans, red lettuce, 4 fish caps

Meal 6: 1 scoop protein, 1 Tbsn flax, 3 fish caps, 6G creatine, 1 multi-vit

**maniclion** · 09-27-2003, 06:48 PM

9/27/03

Meal 1: 6 egg whites, 3/4 c. brwn rice, spoonful salsa & Shake: 1 scoop protein, Tbsn PB, 4 fish caps

Meal 2: 7 Oz. chix breast, 3/4 c. b. rice, 1/2 c. broc., 1/4 c. tomato sauce, 4 fish caps

Meal 3: Shake: 2 scoops prot., 3/4 cup oat, 1 Tbsn flax

Meal 4: 2 can tuna w/ 1 Tbsn mayo, 2 slices wheat bread, lettuce, slice tomato, 4 fish caps

Meal 5: Shake: 2 scoops prot., 1 Tbsn PB, 6G creatine

**Rocco32** · 09-27-2003, 06:59 PM

What kind of a excercise split are you doing?

**maniclion** · 09-27-2003, 07:21 PM

1 on 1 off
push(heavy)/ pull (light), then pull(heavy), push(light) the next time around

Chest(H)Traps/Shoulders(L)
Hams(H)Quads(L)
Bi's(H)Tris(L)Delts(H)Lats(L)
Then start again with Traps/Shoulders(H)Chest(L).....
I work calves, abs and forearms in when I feel the energy to push them and try to 2 calves/forearms twice in a week, Abs almost every WO. I change up exercises each cycle for different angles, intensity, volume, reps.

Gives me good recuperation time, if I miss a day due to unforeseen circs oh well I get 2 days off and I come back stronger.

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