Twin Peak's Gettin' Large

[Robboe]

Originally posted by Twin Peak


How's carbing up going?

Not to bad actually. I was thinking that i may experience more in the way of hunger pangs since i'm still on lower cals right now, but it's not as bad as i was expecting. Quite pleasant, almost, but too many late nights over the weekend have come back and kicked my ass.

I'm debating whether to start up the ONE on thursday instead of waiting till Saturday. Not sure yet.

 

[Twin Peak]

Rob, what nutrition info would be the most useful to post for this. Since I am pulling it off fitday, would it be best to post daily macros, total foods, each meal, thoughts?

As to the shoulder leg order, I am doing that b/c I know what will happen if I reverse it, I'll NEVER do the front squats. After a heavy w/o regardless of what BP I get really drained. If I try anything else it'll be less than all out, less than by a lot!

Four sets of front squats on the other hand won't drain me, and I'll get the shoulders done. Finally, whereas shoulders are my best BP, legs are my worst.

As to cycling, no, not intentionally at least. I am sure, however that I will need to miss a day here and there, and so some extra rest will get worked in.

 

[Robboe]

Originally posted by Twin Peak
Rob, what nutrition info would be the most useful to post for this. Since I am pulling it off fitday, would it be best to post daily macros, total foods, each meal, thoughts?

Sure, or just link us up with the direct page. I've had a few people do that for me in recent weeks.

As to the shoulder leg order, I am doing that b/c I know what will happen if I reverse it, I'll NEVER do the front squats. After a heavy w/o regardless of what BP I get really drained. If I try anything else it'll be less than all out, less than by a lot!

Four sets of front squats on the other hand won't drain me, and I'll get the shoulders done. Finally, whereas shoulders are my best BP, legs are my worst.

I understand.

But what about heavy leg day where there's no front squats?

As to cycling, no, not intentionally at least. I am sure, however that I will need to miss a day here and there, and so some extra rest will get worked in.

Yeah, that's what i was figuring. 6 days a week for too long and you'll feel it!

By the way, are you cycling sub-maximal sets in with this split? Like light days being short of failure?

 

[Adidas]

Originally posted by Twin Peak
Still didn't eat well though, even had Burger King on Saturday!

Hety TP!

I am back on the boards and wanted to check in on you and I see this! Since I have been cheating all last week I can't be pointing any fingers I had Burger King too

 

[Twin Peak]

So adidas, you best not say anything!!!

Rob, heavy leg day, legs will be first, then capped off with 4 sets of shoulders.

"Light" days will actually be heavy in the sense that my reps will be low and weights high. I call them light because (1) less volume and (2) you guessed it, just shy of failure.

If I get the sense that I am overtraining, then I'll back off a bit.

 

[Fade]

I had Burger King yesterday.

 

[butterfly]

While I ate tuna

 

[Twin Peak]

Monday, October 21, 2002

Started 1-Test today ??? VPX oral. Actually started with 3 cc last night. Taking 8cc per day spread out 3, 3, 2. Kinda tastes spicy, like red hots. Not bad, really. Started my higher volume for chest today, as well as some tris and calves. Didn???t warm up tris properly and went to heavy to quickly on skull crushers and now my left elbow tendon hurts a bit.

I am really excited and curious to see how this goes. Well, I am keeping track of my daily intake on Fitday, so I???ll only post my daily macros here. But here is my general nutritional intake guideline, goals:

- about 4000 cals per day, roughly 400g protein, 300 g carbs, and the balance fats
- light meal before gym (2 eggs and some cottage cheese)
- post workout drink of glycoload (50g carbs), 60g whey and some BCAAs
- post workout meal (1 hour later) of oatmeal, PB and whey
- Bedtime snack of APM 60 and 2 Tbsp PB
- rest of the food split up throughout the day

Here is today???s macros as per fitday:

PROTEIN: 377g (37%)
CARBS: 326g (27%)
FIBER: 47g
FAT: 167g (36%)

A bit more fat and carbs than I would have liked, primarily because of the bad chinese food for dinner. Oh well.

WORKOUT:

Incline Dumbbell Press:
130s x 6 + 2
130s x 3 + 2
100 x 9 + 1

Bench Press:
315 x 2 + 2
275 x 7
245 x 10

Dips:
(BW + 90) x 6
(BW + 90) x 5

Cable Crossovers:
80 x 12
80 x 10

Skull Crushers: 105 x 7, 105 x 7, 105 x 7, 105 x 5
Standing Calf Raises: 180 x 15, 200 x 12, 230 x 10

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Twin+Peak

 

[butterfly]

Why are you watching the fiber intake?

 

[lina]

Holy mofo cow! That is some workout schedule!! Sounds very interesting though... !! I like the fact of alternating heavy/light for each body part!

Your fitday link does not work. Did you remember to make your journal 'public'?

Nice work for your First Day! Minus 'bad chinese'

 

[Robboe]

Originally posted by Twin Peak
PROTEIN: 167g (36%)
CARBS: 326g (27%)
FIBER: 47g
FAT: 377g (37%)

(pro)167 * 4 = 668kcals
(carbs)326 * 4 = 1304kcals
(fat)377 * 9 = 3033kcals

Total cals = 5005kcals

This can't be right, can it?

You really ate 337g fat in one day?!

By the way, those ratios are wrong too. fat is at 60.5%, carbs 26%, protein at 13.5%.

I think there must be a typo there or something.

 

[Twin Peak]

WHOOPS, typo. Switch the grams for fat and protein and the % are right. Sorry.

Lina thanks for the words of encouragement.

B, don't know really, I just think its good to have a lot of fiber so I'd like to know!

Rob, that was a TON of food. I am still full from yesterday. I couldn't even eat before the gym this morning.

 

[lina]

Carbs - fiber = active carbs

Did you fix your fitday link?

Morning, TP!

 

[Fade]

I'll be interested to see how the "light heavy" schedule goes. I've often thought of doing something like this to get low rep high rep training. Never got around to it.

 

[Twin Peak]

Originally posted by lina
Did you fix your fitday link?

Yes I did!

Its in my sig to, but not as a link. Don't know why.

Fade, I have tried it before and it worked well. I am doing it now mostly to up my volume and increase my training frequency to 2x per week because of the 6 week 1-test cycle.

 

[Fade]

Ahhh ok

 

[lina]

Originally posted by Twin Peak


Yes I did!

Its in my sig to, but not as a link. Don't know why.

I think you may have to enclose your link with
"[URL ] .......................................[/URL ]"

Shocing disbelief re. the use of YET ANOTHER smilie!!

 

[Twin Peak]

Ummm, didn't work.

And yes, I am feeling rather rambunctious lately. (Geez, I hope after all this work people don't start taking me seriously just because I DON'T use smilies).

 

[Robboe]

Originally posted by Twin Peak
Rob, that was a TON of food. I am still full from yesterday. I couldn't even eat before the gym this morning.

Yeah, you'll get used to it. Allow your stomach time to stretch.


Just checked your diet from the 21st - good stuff. If you find all the food hard to get down, you can always snack on nuts like cashews between meals to make up calories.

 

[Twin Peak]

Originally posted by The_Chicken_Daddy


Yeah, you'll get used to it. Allow your stomach time to stretch.


Just checked your diet from the 21st - good stuff. If you find all the food hard to get down, you can always snack on nuts like cashews between meals to make up calories.

Good idea. Ya know, I used to be a fat bastard and ate a ton. The problem is that its much harder when all this food is relatively clean.

So I was curious to hear your comments on my intake. By your comment I assume you approve of the proportions and quality of food? I know you intend to have more carbs in that ratio. Anyway to the extent you have the time and inclination, keep checkin in and making sure I am shoveling enough down!

 

[Twin Peak]

WHY IS THE DAMN LINK IN MY SIG NOT WORKING!!!!!

 

[Robboe]

Originally posted by Twin Peak


Good idea. Ya know, I used to be a fat bastard and ate a ton. The problem is that its much harder when all this food is relatively clean.

So I was curious to hear your comments on my intake. By your comment I assume you approve of the proportions and quality of food? I know you intend to have more carbs in that ratio. Anyway to the extent you have the time and inclination, keep checkin in and making sure I am shoveling enough down!

Well, all i see is overall intake, not how you spread the food throughout the day, but the choices look good (steak etc...) although personally i'm gonna be eating more cottage cheese and tuna, but hey, i'm tight.

By the way, take the forward slash off the end.

 

[Twin Peak]

Nope that didn't work.

Yeah, its the food choices I was curious about your comments. Breakdown I am not so concerned with, but I posted some general guidelines re the breakdown above.

 

[Robboe]

Click here to see Twin Peak's 4000 calorie diet

 

[Robboe]

Told ya, just take the forward slash off the end.

I accept cash, cheque and most major credit cards...

 

[Fitgirl70]

Well now I'm curious to see that fitday journal!!!!!

 

[butterfly]

The link still doesn't work for me... I think you're fired TCD

 

[Robboe]

You definately clicked the link i gave?

Works fine for me.

 

[butterfly]

Ok, it works now... you can stay on the job

 

[Twin Peak]

Yeah it works, now how do I get it into my sig????