Shut Up N Train

shutupntra1n · 10-30-2004, 02:35 PM

My last journal was closed and in part to starting new goals. October is just about over and I have been bulking for approximately 12 weeks. I have ultimately gained about 30 lbs in this time. I had a wonderful turnout with my M1T cycle and currently I am in an off cycle. I will be running another starting around November 15th. That will be another 3 week cycle. I am hoping that cycle will help retain even add some muscle mass b/c I am starting to lean out as of November 1st.

Here's my plan and it's more promising than the Kerry Campaign

-

While bulking I steadily but slowly had increased my caloric intake as my weight went up. I had cut off all cardio and of course trained heavy and intensely as always.

I will be incorporating 20 minutes of moderate cardio after training Monday-Friday. I will be mixing this up between elliptical training, walking on an incline, or light jogging. I am going to make a moderate caloric decrease but due to cutting back on complex carbs and replacing them with solid clean proteins. I intend to keep my protein intake very high with moderate carbs and moderate fat. My training split will stay the same for at least another 3 weeks and I will lay it out below.

My current/upcoming split:

Mondays: Delts/Abs/20 minutes cardio

Tuesdays: Quads/Tris/20 minutes cardio

Wednesdays: Back/Traps/Abs/20 minutes cardio

Thursdays: Hams/Bis/Fores/20 minutes cardio

Fridays: Chest/Abs/20 minutes cardio

My diet will look something very close to the following:

Pre WO: 1/2 cup slow cook oats cooked in 3 egg whites

Post WO: 3 servings low carb whey blended in 7 egg whites

Meal #3: 8 oz. chicken, 6 oz potatoe or yam & 6 oz. drained tuna (solid white packed in H20)

Meal #4: same as meal #3

Meal #5: 6 oz. drained tuna and 2 cups brocolli steamed

Meal #6: 2 servings zero carb whey

Yields: 2535 cals, 41g fat, 116g carbs, 404g protein

I have attached current pics weighing in @ 168 lbs.

Duncans Donuts · 10-30-2004, 03:50 PM

Looking real good and strong. I look forward to following this

Just don't overtrain

shutupntra1n · 10-30-2004, 04:04 PM

Quote:

Originally Posted by Duncans Donuts

Looking real good and strong. I look forward to following this

Just don't overtrain

Thanks DD

Yeah honestly I am nervous to lean down. I'd hate to lose any muscle mass. That's why I'm going to ease into it. The only area I really need to lose bf is my core... abs and such. I know I will lose it in my chest area as well. I don't mind that though b/c I will feel more proportional. Well thanks DD for coming by. Always nice to have a hottie here

Luke9583 · 10-30-2004, 04:32 PM

Yay, new journal. Good luck big girl

shutupntra1n · 10-30-2004, 04:38 PM

Thank you Luke

I booked my trip to go out west the other day. I am very excited to go train with my friend. I also started talking to a guy that is a national level NPC competitor and I hope to train with him as well. Although training alone is nice at times, all good things must come to an end.

And I hope in light of training with a professional I can go that extra level. Still no thoughts of competing but I am hoping to be bikini ready come May. I am going to start early this year unlike last year I wasn't in lean shape until August

shutupntra1n · 10-30-2004, 04:45 PM

Recap on my M1T cycle:

As most of you know my M1T cycle was completed. I ran 10mg/day (VPX) for 3 weeks/21 days and obviously had some phenominal gains. I didn't experience any abnormal fatigue or headaches. I do believe that it helped minimize bf gains therefor being able to be more lenient while bulking. Muscle cramping was very sparse. I had more cramping with the nordiol cycle I had done. I didn't have any lowering of the voice but my voice became more strained. Even several days into my PCT I was expecting to see strength decreases but I was shocked to shit to find out I felt incredibly strong yesterday while doing DB Presses. I was using 40lb DB's only to discover they felt rather light. I feel my hair grew faster but not in any abnormal areas. Other than that I cannot complain. The gains were great and I'm excited to run one more cycle while leaning out. Most of my mass gains that are very visible were in my biceps, back and quads.

jstar · 10-30-2004, 04:59 PM

Hey Lis!

Looking forward to following this

You look real solid in those pictures!

I am hoping to take a lesson from you on my "fear of bulking." Everyone is telling me to eat up and gain muscle and I know I have to do that and not worry about the weight. I know if I don't do that I will end up looking stringy when I diet down, a look I definitely don't want. It seems that for me bulking=bingeing so I need to be slapped obviously

Anyways, you look amazing..keep up the good work!

jstar · 10-30-2004, 05:01 PM

Lis,

Since you are so good at gaining muscle....do you have a kick-ass shoulder routine? I am looking to add mass to them. My split for the rest of my offseason (until new years' ) is this:

Sat - legs, calves
Sun - chest, back
Wed - shoulders
Thurs - triceps, biceps

greekblondechic · 10-30-2004, 05:06 PM

Lis your new pics look great!!! you added size and don't appear to have put on much if any bodyfat at all! You go girl

gwcaton · 10-30-2004, 05:16 PM

Lis ,

Great Job

You don't look 168 and I mean that in a good way . How tall are you ?

Jeanie · 10-30-2004, 05:20 PM

I am really looking forward to seeing the end results here! What is Noridol? Oh and a personal question if you don't mind. What size do you wear? I ask because you are so compact and so muscular.

Egoatdoor · 10-30-2004, 05:39 PM

Quote:

Originally Posted by Jeanie

What is Noridol?

Hope you don't mind me jumping in here.... "Nordiol" is 19-Nor-4-androsten-3, 17-diol. Its a prohormone which is mildly androgenic.

Lis, you look great. I'm new here and looking forward to reading your Journal.

shutupntra1n · 10-30-2004, 08:17 PM

Wow how nice to stop back tonight and see all your wonderful posts

Jstar: I was concerned 3 months ago b/c I was very lean and worried to bulk in light of adding back the bf

I was terrified to cut out the cardio. A wonderful friend taught me to keep the training very intense and keep the bulking clean and I would gain minimal, if any bf. You will retain and sometimes gain bf, but that is the whole reason for bulking during winter months and cutting in time for summer. If you want some good personal one on one advice, drop me and email, pm or message me and I'd love to let you in on anything I learned along the way

If you are like all us women and concerned about bf gains in winter as well, the best thing I ever did was date a bodybuilder... They UNDERSTAND !!!

As for shoulders... ahhh thank you to my best admiration and friend in bodybuilding that said to me when looking at my old training style "YOU DON"T TRAIN DELTS/TRAPS!!!"

Okay I must admit I never devoted a serious training regimen to delts and traps until 4 months ago. Delts and traps seem to blow up fast with a good free weight training routine especially if you have never concentrated on them before. They IMO are the number one muscle group needed to show a beautiful physique and even more important they severely minimize the appearance of your waiste. I give my delts a whole training day of their own. I will make a second post with last weeks workouts for ya

Viv & GW: Thanks Y'll for the great support! I am 5'4" GW

Jeanie: Hey girl! Nice to officially cross paths which is overdue girl

When I was at my leanest before bulking I was in a 3. Currently now I'm retaining bf and water but in a size 7/8. I know many woman that are lean and super muscular pushing sizes 7-13. Having goals to be as big as I can be, I stopped caring a long time ago. I keep my mind on the mirror.

~Also Egoat was correct in his response to your question on the Nordiol.~

Hey Egoat

Thanks for the nice post. Glad to have you here!

shutupntra1n · 10-30-2004, 08:33 PM

Jstar, here is a sample Delt wo from last week. I will post best I can remember as don't write much down anymore.

Anything you see in the range of 16-20 reps are moves where I alternate. (ie; alternating Front Raises)

DB Press 4 sets/12 reps: 40lb & 35lb DBs

Front Raises 4 sets/ 16/20 reps: 20lb DBs

Lateral Raises 4 sets/12 reps: 15lb DBs

Bent Over Lat Raises (I prefer to stand than sit) 4 sets/12 reps: 12lb DBs

I have been using this routine for sometime. Iintens to change the moves when I do my new split on November 15th. I like to change my moves every 6 weeks or so and my split every 12.

**Mudge** · 10-31-2004, 12:29 AM

Wow, 30 pounds? Insan-o!!!

shutupntra1n · 10-31-2004, 09:52 AM

Quote:

Originally Posted by Mudge

Wow, 30 pounds? Insan-o!!!

Hi hun. Always so nice to see your posts!

Yeah the gains have been nothing short of blessing. I am still ticking the scale around 168. It will come down slightly with losing the water retention. I am going to lean out slowly and I am even considering looking at a local show in the near future for hahas and fun depending on how well I retain mass while leaning out.

shutupntra1n · 10-31-2004, 10:04 AM

I bought the Zero-Carb Pineapple/Orange Whey by Isopure lastnight. It's pretty good. I needed it to cut back my carbs in the late pm. I am going to use this post wo but I will also take in fruit as well.

Jeanie · 10-31-2004, 01:25 PM

Quote:

Originally Posted by shutupntra1n

Jeanie: Hey girl! Nice to officially cross paths which is overdue girl

When I was at my leanest before bulking I was in a 3. Currently now I'm retaining bf and water but in a size 7/8. I know many woman that are lean and super muscular pushing sizes 7-13. Having goals to be as big as I can be, I stopped caring a long time ago. I keep my mind on the mirror.

~Also Egoat was correct in his response to your question on the Nordiol.~

Yes, we should start crossing paths more often! I think you look great. I just wondered hat your bone structure is that is why I asked about your size. I wear a 9 right now....I wish I could wear a 7! And just so you know, GP and I have just been joking around with eachother!

shutupntra1n · 10-31-2004, 01:32 PM

Quote:

Originally Posted by Jeanie

Yes, we should start crossing paths more often! I think you look great. I just wondered hat your bone structure is that is why I asked about your size. I wear a 9 right now....I wish I could wear a 7! And just so you know, GP and I have just been joking around with eachother!

Oh I know. I do lots of that here too

Yeah a size 9 isn't a bad thing. The 7/8 are hard to fit my quads but I am going to keep my clothes hanging around. It is hard to say what will occur throughout leaning down. I am hoping to put on a little more size while leaning down but that's very difficult. I would like to be somewhere around 160 @ 15% bf.

Cold Iron · 10-31-2004, 01:40 PM

Quote:

Originally Posted by shutupntra1n

Jstar, here is a sample Delt wo from last week. I will post best I can remember as don't write much down anymore.

Anything you see in the range of 16-20 reps are moves where I alternate. (ie; alternating Front Raises)

DB Press 4 sets/12 reps: 40lb & 35lb DBs

Front Raises 4 sets/ 16/20 reps: 20lb DBs

Lateral Raises 4 sets/12 reps: 15lb DBs

Bent Over Lat Raises (I prefer to stand than sit) 4 sets/12 reps: 12lb DBs

I have been using this routine for sometime. Iintens to change the moves when I do my new split on November 15th. I like to change my moves every 6 weeks or so and my split every 12.

Impressive, looking really strong.
You would put a lot of men to shame at my gym...

Good stuff

shutupntra1n · 10-31-2004, 02:01 PM

Quote:

Originally Posted by Arnie's left nu

Impressive, looking really strong.
You would put a lot of men to shame at my gym...

Good stuff

Thanks for posting! So nice to finally meet/post with some of you. Although I have only been on IM for a few months, I am here a lot posting.

shutupntra1n · 10-31-2004, 05:50 PM

My biceps, which is my concentration point besides lats and abs are in at 13.5". I thought I'd post a pic for reference

**Mudge** · 10-31-2004, 06:32 PM

Quote:

Originally Posted by shutupntra1n

It will come down slightly with losing the water retention.

Definitely, my freind stopped weighing herself from the water weight gains (she didn't feel great about it) but her strength went way up!

Will be watching to see if you hit that show or not, and I'll be back!

shutupntra1n · 10-31-2004, 07:20 PM

Thanks dear!

I am going to take at least 12 weeks (end of January) to lean down and try to maintain/gain muscle. At that point I will see if I feel ready to do any shows. Always nice to have you here Mudge!

shutupntra1n · 11-01-2004, 09:02 AM

I have lost quite a bit of water in my tummy since my PCT started. I put on a pair of my tightest size 7's yesterday. They fit

but wait there's more. My mom made me sit down in them just to laugh at seeing my quads scream in agony

My realistic weight is starting to kick in. I weighed in at 165 today

**P-funk** · 11-01-2004, 09:06 AM

you look great. goodl uck with your new goals.

10-30-2004, 02:35 PM	#1
shutupntra1n Senior Member Elite Member Join Date: Aug 2004 Posts: 2,905	Shut Up N Train My last journal was closed and in part to starting new goals. October is just about over and I have been bulking for approximately 12 weeks. I have ultimately gained about 30 lbs in this time. I had a wonderful turnout with my M1T cycle and currently I am in an off cycle. I will be running another starting around November 15th. That will be another 3 week cycle. I am hoping that cycle will help retain even add some muscle mass b/c I am starting to lean out as of November 1st. Here's my plan and it's more promising than the Kerry Campaign - While bulking I steadily but slowly had increased my caloric intake as my weight went up. I had cut off all cardio and of course trained heavy and intensely as always. I will be incorporating 20 minutes of moderate cardio after training Monday-Friday. I will be mixing this up between elliptical training, walking on an incline, or light jogging. I am going to make a moderate caloric decrease but due to cutting back on complex carbs and replacing them with solid clean proteins. I intend to keep my protein intake very high with moderate carbs and moderate fat. My training split will stay the same for at least another 3 weeks and I will lay it out below. *My current/upcoming split:* Mondays: Delts/Abs/20 minutes cardio Tuesdays: Quads/Tris/20 minutes cardio Wednesdays: Back/Traps/Abs/20 minutes cardio Thursdays: Hams/Bis/Fores/20 minutes cardio Fridays: Chest/Abs/20 minutes cardio My diet will look something very close to the following: Pre WO: 1/2 cup slow cook oats cooked in 3 egg whites Post WO: 3 servings low carb whey blended in 7 egg whites Meal #3: 8 oz. chicken, 6 oz potatoe or yam & 6 oz. drained tuna (solid white packed in H20) Meal #4: same as meal #3 Meal #5: 6 oz. drained tuna and 2 cups brocolli steamed Meal #6: 2 servings zero carb whey Yields: 2535 cals, 41g fat, 116g carbs, 404g protein I have attached current pics weighing in @ 168 lbs.

10-30-2004, 03:50 PM	#2
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	Looking real good and strong. I look forward to following this Just don't overtrain
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

10-30-2004, 04:59 PM	#7
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Hey Lis! Looking forward to following this You look real solid in those pictures! I am hoping to take a lesson from you on my "fear of bulking." Everyone is telling me to eat up and gain muscle and I know I have to do that and not worry about the weight. I know if I don't do that I will end up looking stringy when I diet down, a look I definitely don't want. It seems that for me bulking=bingeing so I need to be slapped obviously Anyways, you look amazing..keep up the good work!
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

10-30-2004, 05:01 PM	#8
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Lis, Since you are so good at gaining muscle....do you have a kick-ass shoulder routine? I am looking to add mass to them. My split for the rest of my offseason (until new years' ) is this: Sat - legs, calves Sun - chest, back Wed - shoulders Thurs - triceps, biceps
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

10-30-2004, 05:06 PM	#9
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,791	Lis your new pics look great!!! you added size and don't appear to have put on much if any bodyfat at all! You go girl
	I can do it I WILL be a size 5.

10-30-2004, 04:32 PM	#4
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	Yay, new journal. Good luck big girl
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

10-30-2004, 04:38 PM	#5
shutupntra1n Senior Member Elite Member Join Date: Aug 2004 Posts: 2,905	Thank you Luke I booked my trip to go out west the other day. I am very excited to go train with my friend. I also started talking to a guy that is a national level NPC competitor and I hope to train with him as well. Although training alone is nice at times, all good things must come to an end. And I hope in light of training with a professional I can go that extra level. Still no thoughts of competing but I am hoping to be bikini ready come May. I am going to start early this year unlike last year I wasn't in lean shape until August

10-30-2004, 04:45 PM	#6
shutupntra1n Senior Member Elite Member Join Date: Aug 2004 Posts: 2,905	*Recap on my M1T cycle*: As most of you know my M1T cycle was completed. I ran 10mg/day (VPX) for 3 weeks/21 days and obviously had some phenominal gains. I didn't experience any abnormal fatigue or headaches. I do believe that it helped minimize bf gains therefor being able to be more lenient while bulking. Muscle cramping was very sparse. I had more cramping with the nordiol cycle I had done. I didn't have any lowering of the voice but my voice became more strained. Even several days into my PCT I was expecting to see strength decreases but I was shocked to shit to find out I felt incredibly strong yesterday while doing DB Presses. I was using 40lb DB's only to discover they felt rather light. I feel my hair grew faster but not in any abnormal areas. Other than that I cannot complain. The gains were great and I'm excited to run one more cycle while leaning out. Most of my mass gains that are very visible were in my biceps, back and quads.

10-30-2004, 05:16 PM	#10
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Lis , Great Job You don't look 168 and I mean that in a good way . How tall are you ?
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

10-30-2004, 05:20 PM	#11
Jeanie Mom/Student/Wifey Join Date: Sep 2004 Location: None Ya! Posts: 939 Photos: 6	I am really looking forward to seeing the end results here! What is Noridol? Oh and a personal question if you don't mind. What size do you wear? I ask because you are so compact and so muscular.
	Current weight 130.4 Goal weight 125 11 bf% Overall Goal is to be the best I can be and feel good http://www.ironmagazineforums.com/ga...ent_BF-med.jpg

10-30-2004, 08:17 PM	#13
shutupntra1n Senior Member Elite Member Join Date: Aug 2004 Posts: 2,905	*Wow* how nice to stop back tonight and see all your wonderful posts *Jstar: I was concerned 3 months ago b/c I was very lean and worried to bulk in light of adding back the bf I was terrified to cut out the cardio. A wonderful friend taught me to keep the training very intense and keep the bulking clean and I would gain minimal, if any bf. You will retain and sometimes gain bf, but that is the whole reason for bulking during winter months and cutting in time for summer. If you want some good personal one on one advice, drop me and email, pm or message me and I'd love to let you in on anything I learned along the way If you are like all us women and concerned about bf gains in winter as well, the best thing I ever did was date a bodybuilder... They UNDERSTAND* !!! As for shoulders... ahhh thank you to my best admiration and friend in bodybuilding that said to me when looking at my old training style "YOU DON"T TRAIN DELTS/TRAPS!!!" Okay I must admit I never devoted a serious training regimen to delts and traps until 4 months ago. Delts and traps seem to blow up fast with a good free weight training routine especially if you have never concentrated on them before. They IMO are the number one muscle group needed to show a beautiful physique and even more important they severely minimize the appearance of your waiste. I give my delts a whole training day of their own. I will make a second post with last weeks workouts for ya *Viv & GW: Thanks Y'll for the great support! I am 5'4" GW Jeanie: Hey girl! Nice to officially cross paths which is overdue girl When I was at my leanest before bulking I was in a 3. Currently now I'm retaining bf and water but in a size 7/8. I know many woman that are lean and super muscular pushing sizes 7-13. Having goals to be as big as I can be, I stopped caring a long time ago. I keep my mind on the mirror. ~Also Egoat was correct in his response to your question on the Nordiol.~ Hey Egoat* Thanks for the nice post. Glad to have you here!

10-30-2004, 08:33 PM	#14
shutupntra1n Senior Member Elite Member Join Date: Aug 2004 Posts: 2,905	*Jstar, here is a sample Delt wo from last week. I will post best I can remember as don't write much down anymore. Anything you see in the range of 16-20 reps are moves where I alternate. (ie; alternating Front Raises) DB Press* 4 sets/12 reps: 40lb & 35lb DBs Front Raises 4 sets/ 16/20 reps: 20lb DBs Lateral Raises 4 sets/12 reps: 15lb DBs Bent Over Lat Raises (I prefer to stand than sit) 4 sets/12 reps: 12lb DBs I have been using this routine for sometime. Iintens to change the moves when I do my new split on November 15th. I like to change my moves every 6 weeks or so and my split every 12.

10-31-2004, 12:29 AM	#15
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,074 Photos: 1	Wow, 30 pounds? Insan-o!!!
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

10-31-2004, 10:04 AM	#17
shutupntra1n Senior Member Elite Member Join Date: Aug 2004 Posts: 2,905	I bought the Zero-Carb Pineapple/Orange Whey by Isopure lastnight. It's pretty good. I needed it to cut back my carbs in the late pm. I am going to use this post wo but I will also take in fruit as well. Last edited by shutupntra1n : 10-31-2004 at 01:29 PM.

10-31-2004, 05:50 PM	#22
shutupntra1n Senior Member Elite Member Join Date: Aug 2004 Posts: 2,905	Bicep at 13.5" My biceps, which is my concentration point besides lats and abs are in at 13.5". I thought I'd post a pic for reference

10-31-2004, 07:20 PM	#24
shutupntra1n Senior Member Elite Member Join Date: Aug 2004 Posts: 2,905	Thanks dear! I am going to take at least 12 weeks (end of January) to lean down and try to maintain/gain muscle. At that point I will see if I feel ready to do any shows. Always nice to have you here Mudge!

11-01-2004, 09:02 AM	#25
shutupntra1n Senior Member Elite Member Join Date: Aug 2004 Posts: 2,905	I have lost quite a bit of water in my tummy since my PCT started. I put on a pair of my tightest size 7's yesterday. They fit but wait there's more. My mom made me sit down in them just to laugh at seeing my quads scream in agony My realistic weight is starting to kick in. I weighed in at 165 today

11-01-2004, 09:06 AM	#26
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	you look great. goodl uck with your new goals.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book