BulkMeUp

Ellipitical Cross trainer
All at level 4
5 min warm up @rpm 35-40
30sec high 60sec low
30sec high 60sec low
20sec high 60sec low
20sec high 60sec low
15sec high 60sec low 152BPM
20sec high 60sec low 176BPM

high rpm = 116-126; low rpm=35-45

2min cooldown

5min break

10min rowing @level 1

5min break

10min Ellipitical crosstrainer ; level 1 @rpm 65-70
2min cooldown.

Decided not to focus on taking BPM at every high, but to try and keep the focus on the timing. Took bpm only for the last 2 high. Though it may not have been too accurate. Could only do 30sec for the first 2. Had to give up at 20sec for the remaining. I get a burn feeling in my quads during the high. It is because i dont/cant lift my heels when doing the high. The burn kills me and i have to give up

Took a break and did some rowing. Wasnt too happy with this session so after 5 min break got back on the ellip and did a 10min session. Hope fully there was some benifit from this session. Really need to get to increasing my VO2Max.

BulkMeUp

BB Flat bench - wu 30x10,10 - 80 x8,7
DB Inclines - 45's x6, 35'sx12 + 40's x10
BB Declines - 30 x15, 35x 12
Weighted Dips Machine - 90 x10, 100 x11
Pushdowns - 70 x10, 10
Overhead DB extn - 25 x45 + 30 x8
Weighted Leg Raises - 15 x8, 7
Lying Crunches machine - 45 x12, 50x12

BB flat - I cant believe how pathetic i am at these! Guess i really need to build up the numbers here.

DB Inclines - 45's too diff, 35's too easy. so did and extra set with 40's and they were just right.

BB Declines - these weights were fine for the RR. But still pathetic numbers.

Weighted dips machine - as i dont have a belt and chain to do free weighted dips, i decidecd to try the dips machine. Not satisfied with it. I think i might change things around and do Lying tri db extns or overhead cable tri extns.

Pushdowns - These were good. Correct weight for RR.

Ab work - these were good too. Need to focus more on RR as abs are split on 2 days with a total for 8 sets.

BulkMeUp

9-Apr-2005 161 16% 135.2 25.8
16-Apr-2005 160 16% 134.4 25.6
23-Apr-2005 159 15% 135.2 23.9
30-Apr-2005 159 15% 135.2 23.9
7-May-2005 159 15% 135.2 23.9
14-May-2005 159 15% 135.2 23.9
21-May-2005 159 15% 135.2 23.9
28-May-2005 158 15% 134.3 23.7
4-Jun-2005 158 15% 134.3 23.7
11-Jun-2005 156 14% 134.2 21.8
18-Jun-2005 155 14% 133.3 21.7
25-Jun-2005 154 14% 132.4 21.6
2-Jul-2005 153 13% 133.1 19.9
7-Jul-2005 153.5 13% 133.5 20.0 (average of 1day high and 1day low diet)

Verdict : NOCHANGE

Working out the math:
153.5 13% 133.5 20.0
hence-
148 10% 133.2 14.8
So, i need to loose ~5 miserable lbs to get to 10%. Next week is S week. After which i shall do the next P and RR week with a crash diet.

Emma, if you are reading this, what macros do you suggest for the crash diet?

Emma-Leigh

Depends on how 'crash' you want to go...

Semi-reasonable -
100g carbs + 50g carbs PWO
1.5 x lean mass in protein
0.4 x lean mass in fats
TOTAL = ~1900 cals

More severe -
100g carbs (total)
1.5 x lean mass in protein
0.3 x lean mass in fats
lots of vegetables
~ 1600 cals

PSMF type eating -
No added carbs (<40g carbs/day)
1.5-2g x lean mass in protein
Tag along fats + fish oils (< 30g/day)
~ 1000 cals


All three would include re-feed days (different for each one)

BulkMeUp

I think it would be wise to start out with this one. If results are not that great, then i shall rework it to the next one.

Emma-Leigh

To tell you the truth - I am not sure that is going to put you at enough of a deficiency?? What average cals are you doing at the moment?

You could also do a cycle of different levels -
2 days 1900
2 days 1600
1 day 1000
1 day re-feed

or other things....


ps: got to go now but will continue this later ok...

BulkMeUp

Present Macros are:
Low (2022/133 = 15.20 cals/lbm)
Cals per day INCL PWO shake 2022.00 176.40 67.25 200.90

1.31 Carbs per LBM
0.50 Fat per LBM
1.50 Protein per LBM
--------------------------------------------------------------

Medium (2343/133 = 17.61 cals/lbm)
Cals per day INCL PWO shake 2343.00 277.77 58.19 197.80

2.07 Carbs per LBM
0.43 Fat per LBM
1.47 Protein per LBM
--------------------------------------------------------------

High (2758/133 = 20.73 cals/lbm)
Cals per day INCL PWO shake 2758.00 394.02 45.74 211.65

2.93 Carbs per LBM
0.34 Fat per LBM
1.58 Protein per LBM
-------------------------------------------------------------
Average : low*3 (2022*3) + med*2 (2343*2) + high*2 (2758*2) /7 = 2324

2324/133 = 17.47 cals/lbm

ok, i'll rework the present diet to reduce cals/carbs. Dont know how much lower i can go on the low. Seems rock bottom already. But i'll try

No Prob. I'll rethink the diets in the mentime.

Emma-Leigh

Right - ok. For some reason I thought it was closer to 2100... So if you drop to 1900 cals/day that would decrease average by 400 cals (20%) and that should be sufficient to get things happening...

Will it get 5 lbs off in 2 weeks?? Probably not... You would need something harsher to do that (closer to the PSMF type stuff).

But if you don't do that extreme (I don't blame you... not many people can cope with it!!) I would still suggest a cyclic type approach... eg: something like -
1900
1900
1600
1600
refeed (eg: 2500 cals with 2 x lean mass carbs, LOW fat, protein ~1-1.5 x lean mass)
1900
1600
1600
1600
refeed (eg: 3250 cals with 4.5 x lean mass carbs)
1600
1600
1600
1600
refeed (eg: 4000 cals with 6 x lean mass carbs)


I don't know - even that is pretty icky...

And if you did do something extreme you would need to change your training as well - so you might be better off with the more moderate approach.

BulkMeUp

Dont know how i will be able to shovel that much in me in a day.

I'v never done anything like this so i dont have as to clue to changing my training.

So i guess a more moderate approach would be to lower present cals. So lets say i keep the present carb cycle. But reduce cals to :
low *3 (1600 *3) + med *2 (2000 *2 ) + high*2 (2500 *2) /7 = 1971 /133lbm = 14.87

The daily average does look like too few cals. But i wonder if it is worth trying that for a couple of weeks.

Emma-Leigh

After so many days low cal - I am sure you would!

Yeah - it would involve 2-3 low rep, short, full body workouts/week (reps in the 5-8 range, compound moves only, long rests)...

Cardio would be 3 days of 30-45 mins moderate intensty stuff at the most.

I think that looks good... and a much more 'sensible' approach to things - although you could do mediums at a slightly lower 1900 cals.

Which would take you to 1943 or 14.5 per pound lean mass and 14-15 x lean mass is not too bad for a short term rapid loss (if you were doing a PSMF it would be less than half this - at 6-7g cals/pound total weight! ).

BulkMeUp

Thanks for the info. Will keep that in mind in case i go down that path.

OK, till post revised diet soon.

AARGHH!! NO!! If it came to that, i think i would be ready to lick and consume the starch off the glue on the envelopes and postage stamps at the office.

BulkMeUp

SLDL's - wu - 90 x10,9 - 180 x8, 160 x10, 140 x11
Stationary lunges - 110 x8, 90x10, 70 xl15/r10
GHR - 4 assisted reps
Seated calf raise - 100 x10, 90 x12, 80x14
Standing calf raise - 155 x10 x115x12, 95 x15

5Min break

Ellip cardio
All at level 2
2min warmup
15min @65-70 rpm.
2min cooldown

SLDL's - got to the RR for all 3 sets. Reduced weights by 20lbs for easc set, but the weights felt just as heavy.

Stationary lunges - got into RR for first 2 sets. But for the last one didnt get same reps out for both legs. Legs on fire. I do both legs one after the other. Maybe i should be one at a time with a break in between.

GHR - I used the lat pulldown machine. Lowered the seat, but it didnt go low enough to fit the bench above it. Anyway, the bench came in hande as i put it in front of me so i could use it to support myself and wouldnt have to bury my nose in the floor. And since my legs are skinny enough, my knees fit on the seat of the lat machine. These are tough! just as i thought. Manages to get 4 resp out but with assistance but using my fingers in the bench at the bottom of the rep. But oh man! my head was spinning at the end of these.

Seated & standing calf - adequate weights and got to max rr for all sets.

Cardio was good. Kept it mod. Tried to aim for 20min, but decided to give up after 15. Was running out of energy and didnt want to overdo things. Checked BPM at the last min, but didnt count correctly.
-------------------------------------------------------------------------
I might have screwed up when comming up with this routine. All other BP's have the RR by BP. But for this one i had written down a range of RR for each BP. So it is kinda like a pyramid. Oh well. so long i was hitting all the RR i guess it is not a biggie.
-------------------------------------------------------------------------
This is end end of RR week. So far this style of training dosent seem too intense/satisfying. Maybe i still havent got used to the whole training and besides it is more satisfying seeing weights/reps going up on a more standard routine. Also the fact i am trying to reduce bf rather than gain mass could mean that i am not training hard enough with the restricted diet. Was feeling a bit winded and out of energy. But DL's and Lunges are big ones. The suggested 2-3 min break was a tad bit inadequate.

For some reason my old BFL routine came to mind and i was tempted to try it. All sets are pyramid+supersets. I shall consider it during my bulk, though some say pyramid is 'old style/school'
Another training i have in mind is S.A.I.S. Mass-Building Routine!. But i definately will have to be on a bulk diet for that one.
------------------------------------------------------------------------
The Simpsons
(Marge is advising Bart to eat healthy so she gives him some cottage cheese)
Bart : "Yuck! This cheese looks like it has already been eaten!"

BulkMeUp

(Low - Mon/Tue/Fri) cals carb fat pro
Meal#1
25g Oats 96 16.75 1.5 4
1scoop whey 132 4.7 1.9 24
1 tsp olive oil 45 0 5 0
TOTAL 273 21.45 8.4 28
Percent Split 100.00% 31.38% 27.65% 40.97%

Meal#2
100g cooked chicken breast 110 0 1 23
1 tsp olive oil (contained in food) 45 0 5 0
1 cup veggies 40 10 0 0
TOTAL 195 10 6 23
Percent Split 100.00% 21.51% 29.03% 49.46%

Meal#3
1/2 can tuna 73 0 0.9 16
1 tsp olive oil 45 0 5 0
2caps fish oil 20 0 2.3 0
1 cup veggies 40 10 0 0
40g cottage cheese 50 2.24 0.64 4.8
TOTAL 228 12.24 8.84 20.8
Percent Split 100.00% 23.12% 37.58% 39.30%

Meal#4
25g Oats 96 16.75 1.5 4
2caps fish oil 20 0 2.3 0
35g Egg-Whey Protein 99 3.5 1.4 24
1TBSp flaxseed meal 59 4 4 2
TOTAL 274 24.25 9.2 30
Percent Split 100.00% 32.35% 27.62% 40.03%

Meal#5
25g Sweet potato 21 5 0 0.5
1cup brocolli 50 10 0 6
1/2 can tuna 73 0 0.9 16
40g cottage cheese 50 2.24 0.64 4.8
2caps fish oil 20 0 2.3 0
TOTAL 214 17.24 3.84 27.3
Percent Split 100.00% 32.42% 16.25% 51.34%

Meal#6
20g walnuts 135 2.7 13 3
180g cottage cheese 80 8.64 3.71 21.6
TOTAL 215 11.34 16.71 24.6
Percent Split 100.00% 15.42% 51.13% 33.45%

PWO
25g Oats 96 16.75 1.5 4
1 scoop whey 132 4.7 1.9 24
TOTAL 228 21.45 3.4 28
Percent Split 100.00% 37.57% 13.40% 49.04%

Cals per day INCL PWO shake 1627.00 115.27 58.39 178.70
Percent Split 100.00% 27.10% 30.89% 42.01%


0.86 Carbs per LBM
0.44 Fat per LBM
1.33 Protein per LBM
------------------------------------------------------------------------
(Medium - Thu/Sat) cals carb fat pro
Meal#1
25g Oats 96 16.75 1.5 4
1scoop whey 132 4.7 1.9 24
1 tsp olive oil 45 0 5 0
TOTAL 273 21.45 8.4 28
Percent Split 100.00% 31.38% 27.65% 40.97%

Meal#2
100g cooked chicken breast 110 0 1 23
1 tsp olive oil (contained in food) 45 0 5 0
1 cup veggies 40 10 0 0
TOTAL 195 10 6 23
Percent Split 100.00% 21.51% 29.03% 49.46%

Meal#3
1/2 can tuna 73 0 0.9 16
1 tsp olive oil 45 0 5 0
2caps fish oil 20 0 2.3 0
1 cup veggies 40 10 0 0
40g cottage cheese 50 2.24 0.64 4.8
TOTAL 228 12.24 8.84 20.8
Percent Split 100.00% 23.12% 37.58% 39.30%

Meal#4
50g Oats 153 24.8 2.56 6.4
35g Egg-Whey Protein 99 3.5 1.4 24
1TBSp flaxseed meal 59 4 4 2
TOTAL 311 32.3 7.96 32.4
Percent Split 100.00% 39.10% 21.68% 39.22%

Meal#5
50g Sweet potato 43 10 0 1
1cup brocolli 50 10 0 6
1/2 can tuna 73 0 0.9 16
1 tsp olive oil 45 0 5 0
40g cottage cheese 50 2.24 0.64 4.8
2caps fish oil 20 0 2.3 0
TOTAL 281 22.24 8.84 27.8
Percent Split 100.00% 31.80% 28.44% 39.75%

Meal#6
20g walnuts 135 2.7 13 3
180g cottage cheese 80 8.64 3.71 21.6
TOTAL 215 11.34 16.71 24.6
Percent Split 100.00% 15.42% 51.13% 33.45%

PWO
50g Oats 153 24.8 2.56 6.4
1 banana (~7") 105 27 0 1
1 scoop whey 132 4.7 1.9 24
TOTAL 390 56.5 4.46 31.4
Percent Split 100.00% 57.69% 10.25% 32.06%

Cals per day INCL PWO shake 1893.00 163.37 63.21 185.00
Percent Split 100.00% 33.30% 28.99% 37.71%


1.22 Carbs per LBM
0.47 Fat per LBM
1.38 Protein per LBM
-------------------------------------------------------------------------
(High - Wed/Sun) cals carb fat pro
Meal#1
50g Oats 153 24.8 2.56 6.4
1scoop whey 132 4.7 1.9 24
1Apple 81 21 0 0
1cap fish oil 10 0 1.15 0
TOTAL 376 50.5 5.61 30.4
Percent Split 100.00% 54.00% 13.50% 32.51%

Meal#2
200g cooked brown rice 222 46 2 6
100g cooked chicken breast 110 0 1 23
1 tsp olive oil (contained in food) 45 0 5 0
1 cup veggies 40 10 0 0
TOTAL 417 56 8 29
Percent Split 100.00% 54.37% 17.48% 28.16%

Meal#3
1/2 can tuna 73 0 0.9 16
2 slices Sunflower seed Rye bread 212 40 2.3 7.7
2caps fish oil 20 0 2.3 0
1 cup veggies 40 10 0 0
40g cottage cheese 50 2.24 0.64 4.8
TOTAL 395 52.24 6.14 28.5
Percent Split 100.00% 55.25% 14.61% 30.14%

Meal#4
70g Oats (raw measure) 282 48 5.9 8.3
35g Egg-Whey Protein 99 3.5 1.4 24
TOTAL 381 51.5 7.3 32.3
Percent Split 100.00% 51.38% 16.39% 32.23%

Meal#5
200g Sweet potato 172 40 0 4
1cup brocolli 50 10 0 6
1/2 can tuna 73 0 0.9 16
40g cottage cheese 50 2.24 0.64 4.8
2caps fish oil 20 0 2.3 0
TOTAL 365 52.24 3.84 30.8
Percent Split 100.00% 56.98% 9.42% 33.60%

Meal#6
1 slice Sunflower seed Rye bread 106 20 1.15 3.85
180g cottage cheese 80 8.64 3.71 21.6
TOTAL 186 28.64 4.86 25.45
Percent Split 100.00% 44.04% 16.82% 39.14%

PWO
50g Oats 153 24.8 2.56 6.4
1 banana (~7") 105 27 0 1
1 scoop whey 132 4.7 1.9 24
TOTAL 390 56.5 4.46 31.4
Percent Split 100.00% 57.69% 10.25% 32.06%

Cals per day INCL PWO shake 2510.00 347.62 40.21 207.85
Percent Split 100.00% 53.82% 14.01% 32.18%

2.59 Carbs per LBM
0.30 Fat per LBM
1.55 Protein per LBM
-------------------------------------------------------------------------
Average cals = Low *3 (1627*3) + med *2 (1893*2) + High *2 (2510*2) /7 =1955

Present weight - 153/13% = 133lbm/20fat

wo falls between meal#4 and #5

Emma-Leigh

Ok - Not enough protein at all... Increase it to 1.5 at a minimum - unless you want to go wasting muscle... Decrease carbs slightly - and fats slightly (0.35-0.4 for fats, 0.5-0.75 for carbs). And because you are now going so low - don't calculate using your vegetables in your totals (not unless they are corn, peas, carrots or potato).

eg:
25g Oats 96 16.75 1.5 4
1 scoop whey 132 4.7 1.9 24
3 fish oil caps

Meal#2
130g cooked chicken breast
1 tsp olive oil (contained in food) 45 0 5 0
VEGETABLES

Meal#3
1 can tuna
1 tsp olive oil 45 0 5 0
VEGETABLES

Meal#4
25g Oats 96 16.75 1.5 4
40g Egg-Whey Protein
1 tbs flaxseed meal 59 4 4 2
VEGETABLES

Meal#5
50g Sweet potato
1/2 can tuna 73 0 0.9 16
85g cottage cheese
3 caps fish oil
VEGETABLES

Meal#6
14g walnuts
200g cottage cheese

PWO
40g Oats
1 scoop whey 132 4.7 1.9 24

?? Not sure what that comes too...

This is a little better - but once again, 1.5g protein minimum. Drop fats back to 0.4 ish and increase protein instead. Carbs are ok around 150g.

Don't count your vege stuff either (use those cals for protein).

eg:
Meal#1
35g Oats
1 scoop whey 132 4.7 1.9 24
1 tsp olive oil 45 0 5 0

Meal#2
140g cooked chicken breast
1 tsp olive oil (contained in food) 45 0 5 0
veges

Meal#3
1 can tuna
3 caps fish oil
veggies

Meal#4
50g Oats 153 24.8 2.56 6.4
40g Egg-Whey Protein
3 caps fish oil

Meal#5
100g Sweet potato
1/2 can tuna 73 0 0.9 16
1 tsp olive oil 45 0 5 0
85g cottage cheese
vegetables

Meal#6
14g walnuts
240g cottage cheese 80 8.64 3.71 21.6

PWO
50g Oats 153 24.8 2.56 6.4
1 banana (~7") 105 27 0 1
1 scoop whey 132 4.7 1.9 24

This looks ok...

Tom_B

Hey Adrian!
Not liking P/RR/S so far???
Either way your w/o's are looking great!
Diet looks brutual :girn: espically if you went with a PSMF type approach .. but just think , ya get to bulk up soon!

Went out and bought my Toronto ticket today so I'll be there around Aug. 2 (because of the crazy 18 hour drive ... ) So i was wondering if ya still wanted to workout together for a little?? If so is your gym anywhere near 449 Chrisite (sp??) street?? lol , and what time do you usually go to the gym?

BulkMeUp

It dosent seem too intense. Maybe because i have only done 1p and rr session so far. Lets see how it shapes up. Dont think i will make it any more intense with the reduced cal diet.
Thanks
Yes it does seem brutal. But not too bad. Last fall i did a cut and mostly went down and stayed at 11x bw. But carb cycling makes it a more diff than simply reducing cals. Ya, i want to go on a bulk for ~6 months and then cut/recomp in spring. So hopefully i sould look good for next summer.

Yes, sure we could. My gym is at 80 bloor street (nearest big intersection bay/bloor). Your location is about 3.8km away. Check it here. You'll have to take the the bus and subway. But you would need to relax for a day or 2 after that 18hour drive, coz you are gonna be exhausted. Weekdays i go to the gym after work (~6pm), weekends 1-2pm or therabouts.

BulkMeUp

I'v incorporated all of Emmas suggestions exactly as suggested. Following are macros:

Low
0.78 Carbs per LBM
0.37 Fat per LBM
1.54 Protein per LBM

Medium
1.14 Carbs per LBM
0.40 Fat per LBM
1.62 Protein per LBM

High
2.61 Carbs per LBM
0.30 Fat per LBM
1.56 Protein per LBM

Low *3 (1565*3) + Med *2 (1880*2) + high *2 (2510*2) /7 = 1925 /133 = 14.47x LBM

Tom_B

Ya .. you might like it while bulking
I've yet to give it a real shot .. I did something similar to it in the past .. I kinda liked that... But I much rather what I'm doing now

Ya I like carb cycling instead of jsut a linear diet plan. Makes things more interesting and not as dull
If you keep to that plan you'll look great by next summer


LOL okay .. umm I've never understood a map in my life and that one is really complicated! rofl yes I'm stupid and a loser ..
Eek o ya Toronto's really big isn't it .. there's gonna be .. *gulp* subways I'm soo gonna get lost. Like you have no idea how bad my sense of direction is. I get lost in Amherst! Amherst! Do you know how small our town is??? LOL. It's gonna be fun ..

Ya we'll defintly need to relax after the bus ride (I'll need sleep!!)
I leave on a Monday at 3:55pm .. so I'll get in Toronto on Tuesday at around 9am (cause you guys are an hour behind ..). Tuesday's are normally a cardio day , then Wed. will be width / arms. But it dosen't matter , I'll more than likely just change around my split to kinda miatch yours.

Anyways we'll talk more once the time gets closer
can't wait! lol I've never actually trained with anyone before , I'm really looking forward to it Adrian!

BulkMeUp

Yes it does. But the pain is that i have to keep checking the diet plan to see what i'm supposed to do for every meal.
I hope.I'm too skinny now.

You'll be fine. Just make sure you have a transit map with you always.

1st week of aug is my S week and the week after is actually an off week. But well see how things go.

Not like i am very knowledgeable at this stuff.

BulkMeUp

Ellipitical corss trainer

All at level 2 @ 30sec high/30sec low

5min warmup
30sec high/30sec low x1
20sec high/40sec low x5
15sec high/45sec low x1
2min cool down

First high managed to do 30sec. Next few gave up at 20 sec. Last one gave up at 15secs. Was quite out of breath at the end. Hammies were a bit sore after sundays wo with those dl's lunges and GHR's i tried. Oh well, hopefully it was benificial.

Not very energised for this session. But did it anyway. Hope i can manage next week with the reduced cals else i might need to pop some caffeine to the rescue.

On fri plan to do my usual HIIT of low/high with an intensity change + rowing if i can manage.

Tom_B