11 Monthes to Mega Muscle

[J'Bo]

Well here i am again, time to get back to work after a week and a half of piggin out post competition i am ready to get back to work.

Goals: Build 10 lbs of lean muscle mass for my next years competitions.

Current Stats:
Height: 5'9
Weight: 128lbs
Body Fat: 15%

Competition goal stats:
Weight: 135lbs
Body Fat: 11%

Moves I want to include in routine next year: Full splits, Front tuck, Round-off double back hand-spring, arial, one handed press hold, straddle up to handstand and down to press, and Pretzel push ups.

These moves probably wont make much sense to most of you, but will remind me of my goals.

I need a little help on creating a new diet for my long bulking period. I am going to start creatine in September only because it bloats me too much for the summer monthes. I will also be taking Glutamine and my regular vitamins and minerals daily.

 

[J'Bo]

Training Plan for July-Mid August

Monday Am: Legs
Machine Squats: 5 sets of 3-5 reps (5 sec lower and 5 secs up)
Wide Grip Deadlifts on Platform: 5 sets of 3-5 reps (same tempo)
Lying Leg Curls: 5 sets of 4 reps (8 sec up and 1 sec lower)
Standing Calf Raises: 3 sets of 8-10 reps (2 sec up, 2 sec pause, and 1 sec lower)
Monday Pm: 11/2 hours of gymnastics

Tuesday: Rest

Wednesday:
Chest
Flat Bench Press: 3 sets of 12,10,8 reps
Cable Cross Overs: 3 sets of 12,10,8 reps
Incline Flyes: 3 sets of 12,10,8 reps
Pullovers: 3 sets of 8 reps

Tris (tri-set)
Rope Pulldowns: 3 sets of failure
Skull Crusher: 3 sets of failure
Weighted Dips: 3 sets of failure

Thursday: Rest

Friday:
Shoulders
Smith Machine: 4 sets of 10,8,6,5 reps going up the rack
Lateral Raises: First Set: 8lbs, 10lbs, 12lbs, 10lbs, 8lbs (4 reps each weight). Second Set: 8lbs, 10lbs, 12lbs, 15lbs, 12lbs, 10lbs, 8lbs (3 reps each weight). Third Set: 10lbs, 12lbs, 12lbs, 12lbs, 12lbs, 12lbs, 10lbs (3 reps each weight). Fourth Set: 15lbs, 12lbs, 10lbs, 8lbs, 5lbs, 3lbs (til failure).
Bent Over Rows: 3 sets of 12,10, 8, 6 reps going up the rack.

Saturday: Rest

Sunday:
Back
Wide Grip Chins: 3 sets til failure
Seated Cable Rows: 3 sets of 12,10,8 reps
T-Bar Rows: 3 sets of 12,10,8 reps
Straight Arm Pushdowns: 3 sets of 4-6 reps

Biceps
Cable Curls: 3 sets of drop down reps til failure
Incline hammers: 3 sets of 8-10 reps
Ez-Bar Curls: 2 sets of 10,8 reps
(just to kill myself at the end of the workout)

 

[Rissole]

I'll be watching........

 

[J'Bo]

Ok so no one has any input on my new training schedule?
I usually never have to beg to get people to add their two cents.
Are we slipping here people?

As for the bulking diet, i am kinda clueless as to what kind of calories and protein/carb/fat ratio. I know i have talked to some trainers and they are telling me to eat weird things like 1/2 cup of ice cream before bed, pop tarts and donuts. I do like the sounds of that, but i think i may have a heart attack before i reach my goals.

 

[Rissole]

Why dont you have a look a my diet...... lol
sorry couldnt help myself

 

[lina]

Hey J'Bo!!!

Popped in here last night but hesitated to post... Love your GO-GET-'M goals! How long have you done gymnastics?

As far as a bulk, I would just do a clean bulk and not eat things like icecream, pop tarts, etc. I think it's ok for a free meal or treat but not to bulk otherwise you'll be gaining more fat than you want... and then it gets harder come crunch time... I'm sure DPw8 will have a good program out there for you!

Looking forward to reading your journal and watching you reach for your stars!

 

[ponyboy]

I'm going to add my two cents because that's what you asked for...hopefully after I win my first competition people will take me more seriously, but right now I'll speak as a trainer...

Your workouts look to me like overtraining...I'll explain...

For example, leg day is 18 total sets of intense reps (high negatives), and then you're going to do 1.5 hours of gymnastics on top of that? I'm really glad you take a rest day after that. Same with your shoulder workout...drop sets are extremely taxing on the systems because you build up a LOT of lactic acid while doing them.

Would it not make more sense to do functional exercises designed to strengthen what you need to do the holds you're going to need to do? For example, push-ups from various angles to help with your holds, etc. I would assume stretching is a major part of your program as you're going to have to do the splits, etc. (unless you can already do that in which case I'm really jealous). Maybe do a few days a month of plyometrics to help with your gymnastic training?

I would just hate to see you burn out too quickly. I'm not going to comment on diet b/c that's not my business. I'm just giving you what you wanted, an opinion. You have obviously been doing the right things so far and I wish you the best of luck.

 

[Jodi]

Hey J'Bo Sorry I'm not experienced enough to tell you about your eating or training. BUTT - I did pop in to say Good Luck Girl! Your journals are great to follow and can be very inspiring. I'll enjoy watching this one as well. Now go KICK SOME ASS!

 

[Stacey]

Me too girl~ I am not experineced enough to give ya advice! BUT GOOD LUCK!!!

 

[J'Bo]

Lina: I have only done gymnastics since last October and i have learnt alot since then. Thanks for posting messages, i need everyones help and support. I am not going to go pop tarting it any time soon, cause i know what the recovery diet would look like, so i am going to have a treat day and a treat food a week.

Oh Ponyboy do have a few cents to return to you. LoL.
The leg program and the shoulder program is not one that i am going to make any changes on. I used these same killer programs to build muscle in only 3 weeks time i made great gains. I love to push hard and i have seen amazing results from these programs already, but as you said i may have to switch my leg day because of gymnastics later on in the day. We dont use legs as much as the other bodyparts so i thought it would be a good move. Doing specific exercises like push ups and press holds are included in my gymnastics training. I would rather concentrate on big muscle building moves rather than polishing exercises. I stretch everyday post exercise and 30 min on gymnastics day, i need too to improve my flexibility. Thanks for all your input i really appreciate it, keep it coming. I will let you know how this routine is going and whether or not i can handle it.

Mochy: You look qualified to help me girl. Everyone can learn something from everyone they talk to. So feel free to give me your opinions. Thanks.

Princess: Advice is good. Thanks.

 

[w8lifter]

Re: Training Plan for July-Mid August

Originally posted by J'Bo
Monday Am: Legs
Machine Squats: 5 sets of 3-5 reps (5 sec lower and 5 secs up)
Wide Grip Deadlifts on Platform: 5 sets of 3-5 reps (same tempo)
Lying Leg Curls: 5 sets of 4 reps (8 sec up and 1 sec lower)
Standing Calf Raises: 3 sets of 8-10 reps (2 sec up, 2 sec pause, and 1 sec lower)
Monday Pm: 11/2 hours of gymnastics


This leg program looks familiar Are you still following that program? Moving to different phases when required?


Tuesday: Rest

Wednesday:
Chest
Flat Bench Press: 5 sets of 4-6 reps
Pullovers: 3 sets of 8 reps
Cable Cross Overs: 4 sets of 5-6 reps

Tris (tri-set)
Weighted Dips: 3 sets of failure
Skull Crusher: 3 sets of failure
Rope Pulldowns: 3 sets of failure


I think you'll want to increase your reps on the press and x-overs...12, 10, 8, 6...I'd do only 4 sets bench, 3 of the x-overs and add another exercise, 3 sets...flyes, incline DB press, pec dec, etc....and make pullovers last exercise.

tri's...reverse those exercises



Thursday: Rest

Friday:
Shoulders
Smith Machine: 4 sets of 10,8,6,5 reps going up the rack
Lateral Raises: First Set: 8lbs, 10lbs, 12lbs, 10lbs, 8lbs (4 reps each weight). Second Set: 8lbs, 10lbs, 12lbs, 15lbs, 12lbs, 10lbs, 8lbs (3 reps each weight). Third Set: 10lbs, 12lbs, 12lbs, 12lbs, 12lbs, 12lbs, 10lbs (3 reps each weight). Fourth Set: 15lbs, 12lbs, 10lbs, 8lbs, 5lbs, 3lbs (til failure).
Bent Over Rows: 3 sets of 12,10, 8, 6 reps going up the rack.

Saturday: Rest

Sunday:
Back
Seated Cable Rows: 4 sets of 6-8 reps
Straight Arm Pushdowns: 3 sets of 4-6 reps
Wide Grip Chins: 4 sets til failure

Biceps
Cable Curls: 4 sets of drop down reps til failure
Incline hammers: 4 sets of 5 reps

I'd put the chins first. Then cables, I'd increase the reps...similar to chest...12, 10, 8, 6 increasing w8 w/ each set. You also need another exercise here...t-bar rows, bent over bb rows, plate-loaded rows, etc.

Increase your reps on the hammers....8-10.

You need more variety...you might be better off doing 3 sets instead of 4 or 5 and adding another exercise to hit your muscles from a variety of different angles.


Please let me know what you think of this training schedule. I put legs and shoulders by themselves because they need the most work. My triceps are strong so i put them with my weak chest and my back is strong so i put them with my weak bis. I also do abs on my shoulder days, but i could use some exercises to build my plates up. I usually do abs on a decline along with v-sits and leg raises to strengthen my abs and hip flexors.

 

[ponyboy]

Bottom line is: Do what works. Obviously what you are doing is working. So keep it up!

 

[J'Bo]

W8: The leg routine was given to me by a pro. I love it and am starting phase 2 next week (as posted). I dont ever want to do anything else but the program you gave me. It rules.
Chest and Tri days i will definately switch as per your suggestions.
Thanks for your suggestions, i will post a revised w/o asap.

Ponyboy: Thanks!

The changes are made to the original post above.

 

[w8lifter]

LOL....that's great.....when you're done it though, I think you'll be glad to move onto something else

It'll be awesome to compare the change though

 

[J'Bo]

I am sure i will be dead after this w/o plan, and i am always excited about starting or changing new training programs. Love the shoulder one though, and am going to have a hard time trying to find a killer routine like this one again.

 

[J'Bo]

Nutrition

Well i am back to the healthy eating world. I have decided that i am going to have one cheat day a week (i wont post my food then) and one cheat food in the middle of the week to keep me sane.



Meal One:
1 Tablespoon s/f jam
1/2 cup oatmeal
6 egg whites
2 egg yolks

multi-vitamin, mag, cal, c

Totals per fitday: calories: 313, Fat: 12, Carbs: 21, Protein: 29

I am going to do some research on the net tonight to see what i am really supposed to be taking in Calorie and protein wise for builking up. So right now i am doing this blind, but any suggestions would really help me out.

Can i add an extra piece of fruit into my day?
WW pasta or a potato every 4 days?

Well i am off to train legs now, i'll let you know how it goes.
I also thought about starting DHEA, what are your opinions? DP, W8 and anyone else?

 

[w8lifter]

DP said not to take the DHEA (answered in nutrition).

If you're going to eat that crap (pasta, potato) at least do it post w/o

J'bo....no need to look around the net to find what your kcal intake should be....you've been logging your food and know your current calories intake...increase it by 200-300 per day this week, when you think you're not gaining, add another 200-300.

 

[J'Bo]

Yah i got the no to DHEA from DP, facial hair and a deep voice really arent my thing. If i grow a penis however, i think it maybe fun. LoL.

I will be sure to eat all my crap post w/o.

Isnt it nessesary for people to consume a wide variety of foods to get all the nessesary nutritional needs? I hardly think that oatmeal, brown rice and sweet potatos are the only good sources of carbs on tis earth. If they are then i would rather be a fatty then eat like that forever.

Thanks for the numbers on the calorie upage(?). What kinds of foods are good to add to my original diet that i was using?

 

[J'Bo]

Training

Ok so it was my first day back in the gym and unfortunately i got there too late in the day (12pm) and so i caught all the talkers. I hate when all people want to do in the gym is talk. Isn't that what a coffee shop is for? Maybe i need to open a coffee shop beside the gym.

Anyways i have a feeling i won't be able to sit tommorrow.

Leg Day

Squats: 5x50lbs, 5x70lbs, 5x80lbs, 5x90lbs, 5x100lbs (i geuss i under estimated what i could actually lift). I will start at 80lbs next time

Deadlifts on Platform: 5x45lbs, 5x65lbs, 5x65lbs, 5x65lbs, 5x65lbs (i dont really care for these). I did not move up in weight because my pulled hamstring was a little sore and did not want to repull it.

Lying Leg Curls: 4x30lbs, 4x40lbs, 4x40lbs, 4x30lbs, 4x30lbs (love the 8sec up and 1 sec down tempo). But my quads were hurting a bit when i did this machine. Why?

Standing Calf Raises: 10x140lbs, 10x140lbs, 9x140lbs (love the burning). Will go up next time though.

The workout wasnt that great because my thumb was killing me. I have to keep it taped for a while. I can take the pain.

 

[Dr. Pain]

Originally posted by J'Bo
Yah i got the no to DHEA from DP, facial hair and a deep voice really arent my thing. If i grow a penis however, i think it maybe fun. LoL.

I will be sure to eat all my crap post w/o.

Isnt it nessesary for people to consume a wide variety of foods to get all the nessesary nutritional needs? I hardly think that oatmeal, brown rice and sweet potatos are the only good sources of carbs on tis earth. If they are then i would rather be a fatty then eat like that forever.

Thanks for the numbers on the calorie upage(?). What kinds of foods are good to add to my original diet that i was using?

Lentils
Berries
Apples
grapefriut
all greens
non starchy green, yellow, and white veggies
tomatoes
peaches




and more, w8, please post the "shopping list"

ALWAYS WITH PROTEIN, FAT, AND FIBER!


DP

 

[Dr. Pain]

J'Bo

Team DPw8 does have a woman's "bulking" program!


DPw8

 

[J'Bo]

Nice i definately like that list.
Thanks alot team DPw8.
Could you post the shopping list for me?
I am working on making me and my bf lean mean muscle machines (well lean enough for now).
BTW we need a smilie that blows kisses, dont you think?

That Chicken daddy guy sure gets riled up hey!

 

[w8lifter]

sf low carb protein powder
lean beef
chicken breast
turkey breast
fresh fish
canned tuna
canned salmon
eggs
creamed cottage cheese**
hard cheese **
sweet potatoes
yams
long grain brown rice
old fashioned oats
steel cut oats
eggplant
squash
romaine lettuce
spinach
asparagus
avocado
broccoli
brussels sprouts
cabbage
cauliflower
cucumbers
celery
peppers (any color)
mushrooms
string beans
zucchini
apples
bananas**
fresh or frozen (w/o syrup) berries
peaches
grapefruit
heavy whipping cream (35% m.f....NOT whipped cream the dessert topping)
olive oil
safflower oil
flax seed oil
walnut oil
almonds
walnuts
natural sugar-free peanut butter

** Not all foods on this list should be used at all times...the banana for instance should only be used during a carb up and/or a bulk.

 

[w8lifter]

Bulking Diet

 

[J'Bo]

Thanks alot w8 and dp.
This diet looks like one i can actually stick too.
I found a new way of eating oatmeal, and i actually like to eat it now.
Could you let me know if it is alright?

1/3 cup of uncooked oatmeal
1 tablespoon of s/f jam
1/4 cup natural yogurt

ummm good.
the breakdown is as follows:
yogurt: 43 cal, 4.2 p, 0.1 f, and 6 c
jam: 20 cal, 0 p, 0 f, and 5.4 c
oatmeal: 114 cal, 4.2 p, 2 f, and, 20 c
Plus i eat this with my 5 egg whites plus 2 yolks.

Is this a good meal one?

 

[w8lifter]

That'll be okay J'bo

 

[J'Bo]

Nutrition

Well my gluts are ok, i thought that they would be alot more sore. My calfs however feel like they have ripped off my legs. I love the pain. I completely forgot about my diet yesterday so i will just mark todays down.

Meal One:
5 egg whites (2 yolks)
1 tablespoon s/f jam
1/3 cup of raw oatmeal
1/4 cup natural yogurt

Meal Two:
4 tablespoons whipping cream
4 strawberries
1.5 scoops protein

Meal Three:
Tin of tuna
2 tablespoons mayo
Stalk of celery
3/4 cup basmati rice

BTW thanks for the shopping list. I am sure going to have fun shopping this week. Yahhhooo white rice. I am set.

 

[nikegurl]

Hi J'Bo! Good to see your new journal! You'll be able to reach your goals and more! Was it hard for you to get back to the eating plan after the post-contest cheats or did you just feel ready?

Psst - ....I didn't see white rice on the shopping list!

 

[tgkfour1]

J'Bo- Good Luck this round! We'll be watching & waiting. Looking forward to a bigger, better you! You know you're gonna kick some butt!

Can you post any intermediate pix of the progress? We'd obviously be psyched by seeing your gains. Your recent success was real soul-candy for all of us

I'll be putting my 30 day pic out there since getting serious here at IM- your feedback is welcome then too!!

 

[J'Bo]

I definately saw white rice on the shopping list, believe me i read it twice. I almost did a dance, ok i did do a jig.
Yes, it has been very hard to get back into eating properly hence the meal one only postings. I can eat healthy upuntil meal 3 and then i screw up. Well i know that my bloated tummy has to go down soon, and that i wont repair my muscles if i dont eat properly, so i am smartening up.