Shut Up N Train

[shutupntra1n]

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]

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

Just don't overtrain

 

[shutupntra1n]

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]

Yay, new journal. Good luck big girl

 

[shutupntra1n]

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]

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]

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]

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]

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]

Lis ,


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

 

[Jeanie]

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]

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]

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]

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]

Wow, 30 pounds? Insan-o!!!

 

[shutupntra1n]

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]

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]

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]

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]

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]

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]

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

 

[Mudge]

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]

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]

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]

you look great. goodl uck with your new goals.

 

[shutupntra1n]

you look great. goodl uck with your new goals.

Thanks Patrick! I love the pics of y'll at the O Lookin' good yourself. You're a big boy

 

[bulletproof1]

you go girl
it seems to be a popular thread but ill try to keep up with it.

 

[P-funk]

Thanks Patrick! I love the pics of y'll at the O Lookin' good yourself. You're a big boy

hahaha, I wish.....I am trying to be a big boy.

 

[shutupntra1n]

you go girl
it seems to be a popular thread but ill try to keep up with it.

HEY My favorite IMer What's up Superman? Thanks for coming by. I'm excited to see what will be at the end of January especially with professional help