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the doc
04-30-2001, 05:55 PM
Allright. so here's the deal. In honour of my one year anniversary of weight lifting i am recristening my journal- "Round 2".

Self accessment of year one.

Sh!t man what a difference a year makes. When i started lifting last april i was a plump 195 with a little muscle but not much. Diet- horrible. TV dinners, microwave food, fast food, burgars, fries, pizza hut, cheese steaks.... Had just quit smoking jan 18 after 9 years. Haven't had one since. Don't even want one. I remember my first time working out. Was benching 115 to failure. gained @70 lbs there. Couldn't do a single chin but now can do 3 sets to 7. OH press has doubled. Damn those beginning gains are tremendous and really motivating. I must say though for about 4 months (Sep-Dec) i was seriously overtraining. Gains stopped and i was dead tired all the time. After i stopped overtraining (and found WBB.com) i relaxed the sets and upped the intensity. Strength in all parts of body is much greater. Body feels better. Gains are happening.

Tried to put a high cal diet together of clean food there at the beginning that put on about 10-15 lbs (up to 205) but at 22% bf. after a few months. Blah... I was all puffy in the face and belt was tight during the holidays.
Miss Abs turned me onto NHE after some research i did on a new diet. I'd say i'm really happy thus far. I used the fat loss diet originally and dropped 25 lbs in about 8 wks and maintained good strength. Then i switched to the NHE cyclical massing diet (basicly a cyclical high fat diet). I don't think i was eating enough before though as i wasn't counting my cals/day. Now i am.

New year
I will continue the NHE massing at least for two more months at which time i'll reaccess my progress. This will involve a diet of at least 3500 cals/day

overall diet plan
down days 1,2,3, 5, 6
pro. 200-250 g fat 290g (>80% unsat) carb 30g
23% 74% 3%
up day 4, 7
(meals 1-4)
pro 160 g fat 160 g carbs <20g
(meals 5-6)
pro 40 g fat <30g carbs 400g (no sucrose)

all down meals will aim for
pro 40-50g fat 45 g active carbs 3-4

up meals
pro 20 g fat <20 carbs 200g
(up meals are always taken w/ 10 g creatine+10g glutamine)

more to come tonight. time to eat. tuna steak mmmm,

heathj
04-30-2001, 06:02 PM
can you please post your diet? Your numbers are around what I want, thanks doc :)

the doc
05-01-2001, 10:52 AM
the doc's bulking diet

930 am
meal 1
1/2 scoop whey isolate
4 lg eggs, 2 tsp e.v. olive oil, 1 piece cheese, 1.5 cup broccoli
p 48g, f 56g, and 3g carb

12 pm
meal 2
chicken burrito (my own recipe)
p 45, f 35, c 8

230 pm
meal 3
ahi tuna steak w/ broccoli (1.5 cup) and 1 tbsp butter
2 tbsp flax
p 50 f 37 c 0

530 pm
meal 4
6 oz steak and green beans w/ 1 tbsp butter and
1 tbsp olive oil
p 45 g f 34 g c 2

800 pm
meal 5
6 oz salmon grilled w/ leaf lettuce and 2 tbsp vinigarette dressing (homemade)
p 45g f 45g c 4

10 pm ( or before bed)
meal 6
cottage cheese (1.5 cup), 2 tbsp flax
p 30 f 40 c 8

lets see how that goes w/ the totals
p 263 (1052 cals), fat 247g (2223 cals), carb 25g (100 cals)

thats 3400 cals. sounds good!

Supps multi in morning + saw palmetto
400 iu vit E, 1 b complex, 100 mg selenium in late afternoon early evening.
trying to take 500 mg vit c at least 4 x /day

glutamine taken in morning (~8 g) and before bed (~8 g) -also in pre and post shakes (5 and 10 g respectively)
creatine taken pre and post workout in shakes (5 g each time)

taking 1 scoop of schiff glucosamine/chondroiton/hydrolized collagen in post workout shake and on off day mornings

i don't count whey as a supp-thats a food source

heathj
05-01-2001, 12:50 PM
thank you ;)

the doc
05-02-2001, 12:35 PM
930 am
meal 1
1/2 scoop whey isolate, 5g creatine, 8 g glut

4 lg eggs, 2 tsp e.v. olive oil, 1 piece cheese, 1.5 cup broccoli
p 48g, f 56g, and 3g carb

1130am
meal 2
pre-shake + 2ser walnuts
p 40, f 40, c 4

workout
back today (non dead day)
warm up 5 min row machine
15 pulldowns (50 lbs)

chins x7, x6, x4, x5
pulldown 150 x12, 185x7
bi-ang back 250 x8, x7, x5
t-bar 80x7, x7
shrug 245 x8, 255x8 (dropped here from 275 but better form and more complete rep)

60 min

water light as i forgot my bottle



130 pm
meal 3
post-shake followed by 2 ser walnuts 30 min later

p 40 f 40 c 0

meal 4
330 pm
chicken barley soup (homemade)

p 50 g f 45 g c 5 g

meal 5 carb load ( 5g creatine + 10 g glut)
6 pm

3/4 package of pasta
240 g carbs

meal 6 (5 g creatine)
830 pm

3/4 package pasta
240 g carbs

the doc
05-02-2001, 12:43 PM
930 am
meal 1
1/2 scoop whey isolate
4 lg eggs, 2 tsp e.v. olive oil, 1 piece cheese, 1.5 cup broccoli
p 48g, f 56g, and 3g carb

1130am
meal 2
can o tuna + 1/2 cup walnuts

p 40 f 40 c 4


130 pm
meal 3
chicken barley soup (homemade)

p 50 g f 45 g c 5 g

meal 4
330 pm
can o tuna + 1/2 cup walnuts

p 40 f 40 c 4


6 pm
meal 5
6 oz steak and spinach w/ 1 tbsp butter and
1 tbsp olive oil
p 45 g f 34 g c 2

830 pm
meal 6
6 oz salmon grilled w/ salmon and 2 tbsp vinigarette dressing (homemade)
p 45g f 45g c 4

jdelaware
05-02-2001, 02:35 PM
hey doc what does nhe stand for?

the doc
05-03-2001, 04:06 PM
jdelaware- natural hormonal enhancement

930 am
meal 1
1/2 scoop whey isolate
4 lg eggs, 2 tsp e.v. olive oil, 1 piece cheese, 1.5 cup broccoli
p 48g, f 56g, and 3g carb


130 pm
meal 2
chicken barley soup (homemade)

p 50 g f 45 g c 5 g

meal 3
430 pm
can o tuna + 1/2 cup walnuts

p 40 f 40 c 4


830 pm
meal 4
6 oz steak and spinach w/ 1 tbsp butter and
1 tbsp olive oil
p 45 g f 34 g c 2

1100 pm
meal 5
6 oz salmon grilled w/ spinach (2), butter (1) and cheese (2), flax (1)
p 50g f 45g c 2

damn only 5 meals today, looks @ 3200 cals
water good , Vits on time

meal 6? nope not tonight

the doc
05-07-2001, 07:37 PM
workout shoulders, bis

oh db press
25x 12, 12
40 x6
55x6, 6, 4

mp press mach
125 x12
150 x7, 7

lat raise mach 50 x8, 9

bb curl 85x7, 6

db curl 40 x5, 4

the doc
05-07-2001, 07:42 PM
leg row for 5

squat bx15, 115 x10, 155x6, 185x4, 215x5
185 x9, 9, 7
concentrated here on dropping weight for higher reps as i feel my back has not caught up to my legs. Feels like back is failing premature. Also, wanting to make sure this not an issue of form so i'll stick to failing at 9-12 squats until form is rock solid

Leg pr
225x11
250 x4

sldl 245x6, x6 here to may drop weight as i saw back was slightly rounded during last few reps

squat. machine
x12, 90x8 supset w/ calves 2 sets

the doc
05-07-2001, 07:42 PM
diet today ok. everything else was good.
although i did squats yesterday i ran 3 miles w/ my woman. First time ever i was able to run that far without stopping to walk part of the way!!!!!!!!!
:)
tomorrow-gonna pound it out on the chest!!!:D

one sad note-weight today was 163 (18). Damn what happened to 167 (17) that i was a couple days ago. :rolleyes: