Thread: Vieope´s Journal

Well, I used to. I am now taking swole v2. I think I will go back to regular monohydrate once the swole is gone though.

Vieope´s Journal Update
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I am a beginner, 20-something years old.

6´2´´

172 pounds

Bodyfat: 18 %

Objective: I need to add muscle, I will drop the bodyfat later. (Bulking)


Exercises
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Monday - Middle-Back|Hamstrings

Tuesday - Chest|Triceps

Wednesday - Biceps|Forearm

Thursday - Shoulder|Lats

Friday - Quads|Calves



Neglected muscles : Neck, Traps, lower back, glutes.

. I train one muscle group per week, catabolism doesn´t occur that fast.
. I will focus most on isolation exercises for the first 4 months.
. I am doing 2 types of exercises per muscle group.
. I do warm up sets.
. Maximum weight: 7 sets x 6 reps.

Low Cardio & Abs 2x per week.

Meals
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2539 Kcal per day

Protein : 33,70% Carbohydrates:58,40% Fat:7,79% ( I increased slowly the protein intake, it is near 40% again, liver and kindey didn´t complain, so.. )

6 meals

Clean food, high quality protein, carbohydrates and fats, 50g of fiber per day.

Three litters or more of water per day.

Last meal is one hour before I got to bed. (high protein, low carbs and fats).

Supplements
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Multi-Vitamins&Minerals:

Vit.E - 45 i.u
Vit.C - 600 mg
Folic acid - 500 mcg
Vit.B12 - 25 mcg
Vit.B6 - 10 mg
Vit.B1 - 30 mg
Nicotinamide_ - 100 mg
Copper - 3 mg
Calcium Pantothenate - 25 mg
Vit.B12 - 10 mg
Zinc - 23,9 mg


Because deficiency in some vitamins and minerals may influence in protein synthesis, I need to change the approach of how I take them. IMO MultiVitamins&Minerals are bad because they normally come with high amounts of one type of micronutrients and lack support in others. I will take them isolate, it is better. Oh... and the RDAs are a joke.

Monohydrate Creatine HPLC standard, I am in the maintenance phase.

Maltodextrin - 20 g during workout, 20 g as a transport system for creatine.


What will change in few weeks
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Add to my workouts the neglected muscles.
Add to my diet a lot of fruits and vegetables, of course, watching the caloric intake.
Start taking isolate vitamins&minerals, glutamine, fish oil.
Whey protein for the post-workout.
A complex with Zinc and Magnesium before I got to bed.

What MAY change in few months
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I am studying prohormone and anabolic steroids. Who knows?

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Feel free to say any constructive criticism.

OK.... a lot of your program looks sound. I understand supplements can be burdensome in different parts of the world, and I think your doing a good job of using what you have.

I was reading this :

I train one muscle group per week, catabolism doesn´t occur that fast.
. I will focus most on isolation exercises for the first 4 months.
. I am doing 2 types of exercises per muscle group.
. I do warm up sets.
. Maximum weight: 7 sets x 6 reps.

Low Cardio & Abs 2x per week.


2 types of exercises per group sounds ok. I dont understand why you are doing 7 sets x 6 reps? Even high volume advocates (which I am NOT) usually dont go above 5 sets per exercise. What about trying 2 exercises for small muscles and 3 for larger ones and trying 1-3 sets for 6 to 8 reps, especially if your looking for bulk and size? The most "proven" rep range for most people is 6-10 for size and 1-6 for strength.

As far as catabolism occuring, there are many different studies, some suggesting it doesnt occur for weeks, others saying it can occur around 72 hours or so. Thats a tough one, and I say try different training methods to see which one works best for your body. (Max-ot, HST-Go Pro) and such. For example:

HST each bodypart 3 times a week
Max 0T- each bodypart once a week
Dual Factor Training 2 times per week

I also think you should DEFINITELY not do mostly isolation exercises for the first 4 months. If anything, do COMPOUND movements for the first 2 YEARS. Building size and muscle is done best with compound free-weights. Being new to the whole bodybuilding deal, it is very important to strengthen your stabilizer muscles, espeically in the beginning. If you do nothing but Isolation for 4 months then try compound movements after 4 months, you become much more at risk for injury, not to mention very weak still.

And try doing HIIT cardio for 2 times a week instead of low. There is much evidence that HIIT cardio spares muscle and burns fat much better than low intensity cardio

Just my two cents on a few thing.

GOOD LUCK!

Hey camaro, thanks for the feedback.

I do 7 sets in total, doesn´t matter how many exercises I do per body part. Yes, I follow the principle of MAX-OT but I am reading about HST.
The cardio thing is nothing serious, just because I love walking. It will only get serious when I am cutting, then I will star doing HIIT, can´t wait.
Yes, I will put more compound movements. It was a bad move nothing doing more.

In few weeks a update will happen, come back and leave the two cents again.