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Built
11-08-2005, 02:40 AM
Okay, change of plans. This part is on hold:


It is going to be an interesting winter ...

I have one month to bulk before I get rotator cuff surgery. Rehab after that, then I'll resume my bulk. Means I'm gonna have to put up with being fat into the spring, but hopefully I'll gain a fully functional shoulder.

(For those of you out there in TV land who missed the episode where I broke both my arms, well, I broke both my arms. 10 years ago. Left arm was pinned, right arm broke at the shoulder - greater tuberosity. Never been the same since, left me with classic impingement syndrom. Bleah.)

PowerManDL helped me put this routine together, which I'll use until it hurts to breathe (surgery scheduled for November 30). I want to do some focussed work on quads, lats and shoulders. As always. :)

I'll have to jury-rig something after surgery while my shoulder heals, but I'll likely resume this split as soon as I am able.
Blowing off surgery!


I have decided to blow off my November surgery, for the following reasons:
I'm enjoying my bulk WAAAAY too much.
I'm not grinding my shoulder to a powder (confirmed by MRI), and can reschedule the surgery for a later date.
I'm enjoying my bulk WAAAAY too much.
They can't fix my collarbone at the same time, which I had originally thought they were going to do. Now it looks like the best they can manage is to shave it down. Maybe. Bleah. I've got a consult in January for that one.
I'll be off REAL training for about 2-3 months, off ANY training for about a month, and probably off work for that long. If I'm gonna be off work and off training, I want to go for walkies along the beach every day. In the summer.
I'm gonna try this new physio who does stuff VERY differently from anything I've done before.
Did I mention I'm enjoying my bulk WAAAAY too much?

Modified split:

The drill:

Rotating 4-day split.

Two specialization days, then maintenance work, then a day off.

Days 1 and 2: Specialization – quads, lats
Day 1 (16 sets)
Quads
Squats - 5 x 5
Leg press, 3 x 10-12

Lats:
Cheater chins - 5 x 5
Hammer high rows - 3 x 8-12

Day 2 (12 sets)
Quads
Squats - 3 x 5
Sissy Squats SS with Leg Extension - 2 x 8-12

Lats:
Cheater chins - 3 x 5
Hammer BTN rows - 3 x 8-12

Day 3: Maintenance - Posterior Chain/Back/Chest/Arms/Calves/Abs
(20 sets)

Posterior Chain
RDLs, w/u + 3 x 6

Back
Seated hammer isolateral rows, 2 x 8-12

Shoulders
Arnies (8-12 reps) supersetted with EITHER side laterals OR face down incline rear delt laterals (8-12 reps), 3 supersets

Chest:
Incline Hammer Press - 3 x 8-12

Arms
Seated alternating bicep curls, 2 x 8-12
Overhead single dumbbell press, 2 x 8 - 12

Calves:
Donkey Calves - 2 x 8-12

Abs:
Weighted rolled-up towel crunches 3 x 8-12

Day 4: Rest.

Rinse. Lather. Repeat.
*******************************************
Diet: trying to ease my way back up to my former maintenance cals of 2300 a day. Starting with 2200 for training days, 2000 for non-training days. Protein at 200g, fats over 55g pretty much every day.
*******************************************

My parameters as of November 2nd:
Bodyfat: 14%
Weight: 130 lbs
DEXA and calliper results (http://img.photobucket.com/albums/v219/Built/November%202005%20end%20of%20cut/DEXAOctober2005withskinfoldcomparis.jpg)

My end of cut pix

Okay, let's get started...

http://builtblog.wikidbody.com/2007/04/11/november-2005-end-of-cut-pix/

Built
11-08-2005, 02:45 AM
Specialization – quads, lats, shoulders
Monday November 7

Quads
Squats - 3x6 with 155 lbs (warmup: 8 reps with a plate a side)
Leg Press - 3x8 (2 plates and a 35 a side)
Leg Extension - 2x15 (20 lbs a side, Hammer Isolateral, very slow and supersetted with sissy squats first, 8 reps)

Shoulders
Rear delt work 3x10 with 8 lb dumbbells
Arnold Press - 4x8 35 a side, 40 a side, 40 a side, 35 a side
Side Lateral Raises - 2x12 with 12 a side

Lats:
Chins - 3x6 (these are cheater chins at the Smith machine, slow negatives)
Pullovers - 3x8 with a 55 lb dumbbell
Hammer High Rows - 2x12 with a plate a side

Diet
source grams cals %total
Total: 2186
Fat: 56 501 24%
Sat: 15 136 7%
Poly: 8 74 4%
Mono: 10 91 4%
Carbs: 218 713 35%
Fiber: 40 0 0%
Protein: 211 844 41%

Weight: 137

Praetorian
11-08-2005, 03:01 AM
:eek:

:bow:

I'm speechless!

Built
11-08-2005, 03:03 AM
Thanks Prae.

:)

Sidior
11-08-2005, 03:59 AM
glad im on here late......wow built it's about time you had a journal, pics are beyond impressive as always. Hopefully seeing this can convince my gf to become more dedicated with her lifting.

tigo
11-08-2005, 04:02 AM
wow i am also speechless..

goodluck on surgery !

Sensei
11-08-2005, 05:04 AM
Built,
Hope your shoulder gets better. Pics look amazing - when were they taken?

HILL
11-08-2005, 05:17 AM
Good luck with the surgery and your bulk and dam u just keep getting better

Anthony
11-08-2005, 05:24 AM
I can't see the pics (photobucket is blocked here), but your avatar looks good. The routine looks solid. One thing I did notice was no horizontal rowing (e.g., seated rows, bb rows, tbar rows, etc). I'm sure you will be fine without it, just something I noticed.

Good luck with surgery and resuming your bulk!

Pup
11-08-2005, 06:02 AM
Another one of Matt's hellish templates, if he wrote it, it's gonna work. Knowing your body the way you do, the few % you may put on over the winter will be gone quickly in the spring, not to mention you'll have a fully functioning shoulder. That is easily the best your quads have looked, hammies are a lot more developed since the last pics as well.

Good luck with the surgery :)

ryuage
11-08-2005, 07:19 AM
good luck built! you look amazing.

galileo
11-08-2005, 08:19 AM
Simply amazing.

briancurran01
11-08-2005, 08:22 AM
nice pics. Good luck with the shoulder surgery.

Pics are jaw dropping...dang.

Chubrock
11-08-2005, 08:24 AM
Dammit Built!!! So much hate for you I can't even begin to display!!!! Nah, just messing with ya senorita. You've put a very good package together. I'm gonna have to ask you to take your avatar down though, as it makes mine look really crappy, and makes me look really fat haha. Split looks interesting. Nice lookin' stuff. I'll have to stick around a bit. If you ever get bored, stop by the journal. Always nice to see new faces.

Wierz
11-08-2005, 08:43 AM
Amazing.

GL on your surgery and recovery. Insane job on your cut - can't wait to see the results after your shoulders are back to 100%.


:bow:

Bob
11-08-2005, 08:50 AM
Awesome cutting Built!!
I think most of us men (boys??) are jealous of your symmettry, cut, size and strength. Keep up the hard work... and keep on smilin'

BTW.. Have you ever sent your pictures into one of the muscle mags? I think you have a future has as a hardcore model - perfect balance of muscle with femine softness!

harv
11-08-2005, 08:59 AM
DAAAAAYUM!
Amazing indeed.
Fantastic job on the cut - you are absolutely shredded. Your back pics are breathtaking!
Wow

Hope the surgery/recovery goes well.

getfit
11-08-2005, 09:11 AM
:clap: YOU GO GIRL!

YoBrickWall
11-08-2005, 09:25 AM
all i can say is awesome.. i dont believe any woman a ten but i gotta give it to you

YBW

smalls
11-08-2005, 09:41 AM
You really have done some amazing things with that body. And i'm sure i'm not the only one looking forward to what you can do in the future. Have fun with this bulk you certainly deserve it. I'm pretty sure your going to shut down the website with all the traffic to this journal. :D

Franco
11-08-2005, 09:43 AM
Superb!

On the days that you specialise are the sets sub-failure?

LovinLiftin
11-08-2005, 11:33 AM
Looking nice, esp your back, it looks phenominal! Good look with the shoulder :)

Focused70
11-08-2005, 12:20 PM
A little food pr0n to help you along your way. :p

Everyone gets some sooner or later. Heh.

Hobbit Food Pr0nography

http://img176.imageshack.us/img176/2103/sachertorte8je.jpg
Sacher torte, chocolate gateau and Swiss roll.

:spam:

Stash

McIrish
11-08-2005, 12:37 PM
Built, your dedication never ceases to amaze - keep it up and I'm sure by the time spring rolls around you can shed whatever miniscule amount you put on this winter and you'll be ready to get back to showin' us all up in summer!

Meatplow
11-08-2005, 12:42 PM
Just saw this journal.

Built...

You're shredded, woman.

Though I'm sure you're aware of this.

Beast
11-08-2005, 01:22 PM
I don't even know what to say!

Your upper body is more shredded than mine has ever been!!! Amazing.

[[[----]]]
11-08-2005, 01:57 PM
Awesome! Good Job.

MM
11-08-2005, 02:08 PM
I hate people who are better than me.

I hate you.

Surely the compliment is apparent.

Built
11-08-2005, 02:22 PM
Oh, STOP! <giggles like a little schoolgirl> :D

tholian8
11-08-2005, 02:23 PM
Incredibly beautiful photos. :bow: :bow: :bow:

bill
11-08-2005, 06:00 PM
Built you can turn some heads!!!!

SW
11-08-2005, 06:09 PM
Good luck with your cuff, I luckily managed to avoid surgery. I knew you were...built....but those pics are ridiculous.

lilmase1153
11-08-2005, 09:06 PM
Here is some :spam: for the bulk..

Hope all goes well with the surgery...

:spam: :spam: :spam: :spam:

dissipate
11-08-2005, 10:31 PM
hope the surgery goes well. built i also hate you. HATE. i don't think i'll ever be able to get down to that kind of bodyfat.

Patz
11-08-2005, 11:51 PM
You look phenomenal...

WOW...

Good luck with the rest of it!

dw06wu
11-09-2005, 12:15 AM
I'd trade up to 40lbs of my hard earned lbm to have abs like that

Built
11-09-2005, 12:51 AM
I am SO feeling the love here.

:D

Thanks everybody!

Specialization – quads, lats, shoulders
Tuesday November 8

I did my workout a little different today.
I did L1, Q1, S1
Then L2, Q2, S2
Then L3, Q3, S3

These were NOT circuits. I rested between exercises.

I liked it this way. Matt, rip it apart if you hate it. I found it gave me longer rests so I could lift heavier, particularly since I did the same workout but in the usual order yesterday.

My quads were a little sore - I could feel the workout from yesterday, and I could REALLY feel 'em working with the squats and split squats.

Lats:
L1. Close parallel-grip chins - 3x6 (the real kind)
L2. Pullovers - 3x10 with a 60 lb dumbbell
L3. Hammer High Rows - 2x15 with a plate a side

Quads
Q1. Squats - 3x6 with 155 lbs (warmup: 8 reps with a plate a side)
Q2. Split squats - 3x8 (plate a side)
Q3. Leg Extension - 2x12 (20 lbs a side, Hammer Isolateral, very slow and supersetted with sissy squats first, 8 reps)

Shoulders
S1. Arnold Press - 8 reps with 35 a side, 3x6 with 40 a side
S2. Side Lateral Raises - 3x12 with 12 a side
S3. Rear delt work 3x12 with 8 lb dumbbells


Diet
source grams cals %total
Total: 2225
Fat: 67 605 29%
Sat: 17 151 7%
Poly: 10 94 4%
Mono: 14 126 6%
Carbs: 215 696 33%
Fiber: 41 0 0%
Protein: 202 809 38%


Weight: 137

Built
11-09-2005, 01:15 AM
Superb!

On the days that you specialise are the sets sub-failure?
I rarely train to failure. I sometimes fail, but it's not the goal.

Sensei, pix were taken on Wednesday, November 2nd.

Anthony, I do some high horizontal rowing on my lat days, as well as the RDLs which hit back of course, although it isn't the same as a row.

I think my thickness-back is looking pretty good - I think I'll be okay with minimal back rows for a bit. I may alternate between cleans and back rows if I feel I need the extra work.

It's a good point. Thanks for bringing it up.

Built
11-09-2005, 01:55 AM
Tossed a few front bicep shots into the first couple posts...

danes
11-09-2005, 02:06 AM
Built, I see Pilates is really working for you. :)

Built
11-09-2005, 02:08 AM
Yeah, it's really toning me up!

Pup
11-09-2005, 07:04 AM
I notice the carbs are a bit higher than usual...you still taking the majority of them in around the training window or spreading them out?

...note: when I'm emperor, the words tone, pump and pilates will be erased from the human consciousness.

burban1725
11-09-2005, 07:17 AM
those pics are very impressive nice job

and good luck

Built
11-09-2005, 09:18 AM
Pup - targeting them around the lifts, still. The meal before, and the ones after.

burban - thank you!

Anthony
11-09-2005, 09:42 AM
btw, I saw the pics last night. You look very good - obviously a lot of hard (and smart) work went into your physique. You should be proud!

Built
11-09-2005, 10:45 AM
Thank you Anthony, for the lovely compliment.

Funny how working smarter usually DOESN'T mean working harder.

Anthony
11-09-2005, 10:47 AM
Ahhh, so you don't work hard? :p

JustinASU
11-09-2005, 11:17 AM
What are you pinching at? You have an incredibly lean and aesthetic physique. Your hard works shows through quite blatently. How long will you be out of the gym for with the surgery? That was the hardest thing for me when I got surgery. Laying there, day after day, in pain, couldn't move or eat...yuck. Well, rotator cuff surgery won't be AS terrible, I don't think...

Built
11-09-2005, 11:33 AM
Ahhh, so you don't work hard? :p
That's right. I just do a little toning.



By toning, I mean ATF squats with more than I weigh.

Built
11-09-2005, 11:34 AM
Justin, you can open a link in the first post that shows the skinfolds and the DEXA results.

And thank you! < sticks tongue out at Anthony ;) >

Doc says about 2-3 months. I'm starting to rethink this.

Yuck.

Hockey66
11-10-2005, 12:03 AM
Your legs look a lot like my girlfriends. The things skating will do for a young female. I love it. :D

Built
11-10-2005, 01:19 AM
Wow. Thanks Hockey!

Rest day.

Diet:
source grams cals %total
Total: 2193
Fat: 120 1077 50%
Sat: 19 167 8%
Poly: 20 182 8%
Mono: 34 307 14%
Carbs: 88 249 12%
Fiber: 26 0 0%
Protein: 205 820 38%

Weight: 136
(water weight shock seems to be settling down. I was 128 last Monday)

briancurran01
11-10-2005, 09:46 AM
nice looking workouts built...dang your journal is 2 days old and is blowing mine away.

Built
11-10-2005, 10:40 AM
LOL! Thanks Brian! ;)

ElPietro
11-10-2005, 10:44 AM
Fatso

Built
11-10-2005, 10:46 AM
Fatso

Working on it! ;)

Mmmm... bulking ...

tholian8
11-10-2005, 11:18 AM
I hate you right now. My weight was way up this morning (mostly water retention I'm sure, it's "that time,") but whatever the cause it has to go away. Now.

Thinking of your bulk while I live on protein powder and shrimp all day long.... :drooling:

Built
11-10-2005, 11:20 AM
Mmm... shrimp!

Bob
11-10-2005, 11:27 AM
130 on Nov. 2
137 on Nov. 7
Darn good bulking progress...
What are you bulking goals? 150 by Springtime 06? or do you just try to make the best decisions based upon how you feel?

Built
11-10-2005, 11:33 AM
I want to add mass, but stay relatively lean throughout because partioning is better when you're lean than when you're fat.

So it'll be a very slow bulk.

If I get higher than 20% bodyfat, I'll scale it back.

The 7 lbs was waterweight from eating more carb, more creatine, more salt, and more water. I'm already down to 134. The real weight gain is probably about a pound of bodyweight, and 3 lbs of water, which will likely remain.

I weigh myself every morning. I don't sweat the daily fluctuations - I look at trends. But the daily fluctuations are interesting!

Focused70
11-10-2005, 11:37 AM
Bulking is only fun when your pants fit you. :soapbox:

97muscle
11-10-2005, 11:52 AM
You look great, man I wish that my wife would just commit to the gym she has such potential. Keep up the good work, and hope the surgery goes well.

Built
11-10-2005, 11:58 AM
Bulking is only fun when your pants fit you. :soapbox:
See, that's just it. I have to keep several wardrobes. It's like planning a pregnancy!

Built
11-10-2005, 11:58 AM
97 - thanks!

Tell her it's only 3-4 hours a week. Mostly, it's diet.

[[[----]]]
11-10-2005, 12:17 PM
Yeah, good luck with the surgery built. I hope everything goes well for ya.

Beast
11-10-2005, 12:23 PM
But the daily fluctuations are interesting!
They are very interesting... It's amazing how bloated I get from having a very high-carb day or high sodium day... I think I remember reading somewhere that for every 1g of carbs you ingest, 2.5g of water comes with it. My definition can look very different from one day to the next because of carb/sodium intake.

Also, I can't stop looking at your damn avatar. :p

Built
11-11-2005, 04:22 AM
Maintenance - Chest/Arms/Back/Abs
Thursday
Chest:
Incline Hammer Press - 3x10 with 35 lbs a side
Dumbbell flyes - 2x12 with 25 lbs a side

Back
Smith rows, 3x6 with 35 lbs a side
Unilateral Hammer rows - 2 x 12 with 55 lbs a side

Arms:
Weighted Between Bench dips - 3x8 with 2 plates and a 25 on my lap *PR*
Tricep Pushdown - 3x12 on the forth notch
Seated alternating dumbbell curls - 3x8 with 35 a side (had to drop to 30s for a couple of reps)
Incline bicep curl - 3x10 - did incline dumbbell curls with 20 a side

Abs:
Something unpleasant and weighted, 3x12 - turned out to be crunches with a rolled up towel under the base of my spine, with a 10-lb plate on my chest.

****************************************************
I decided to add in a little bit of horizontal pulling, at Anthony's suggestion.
****************************************************

Diet:
Total: 2585
Fat: 85 766 31%
Sat: 18 163 7%
Poly: 15 137 6%
Mono: 24 217 9%
Carbs: 233 791 32%
Fiber: 35 0 0%
Protein: 228 912 37%

Cheat day, but who cares - I'm bulking, and I'm losing weight! Gotta eat more.

Yes, it's good to be me ...

Weight:
134
Water bloat is settling down.

Chubrock
11-11-2005, 06:55 AM
Haha, so what'd you cheat on Built?

Bob
11-11-2005, 07:55 AM
Built.. there is no way you have gotten that way on 3-4 hours per week.. really?
Your muscles are much more then diet... and those workouts look longer then 45 minutes - unless those 25 sets are taking less then 45 seconds to complete and then less then 45 sec rest between each??

Wierz
11-11-2005, 09:01 AM
Are you 160 yet? jeez... I'm not getting any younger...

:spam:

Built
11-11-2005, 12:47 PM
My workouts take between 45 minutes and an hour and 20, depending on how heavy I'm lifting and how much I socialize.

Cheat was really wonderful Northern style Chinese food for lunch. I had to kinda ballpark the food items, but I try to do this anyway just so I can see how my body reacts in at least a general way.

TTT
11-11-2005, 01:54 PM
Good luck with that surgery.
Pics are looking awesome, and you're pretty damned strong, too.

Built
11-11-2005, 02:01 PM
Thanks TTT! I feel pretty strong these days. God I love food.

:)

97muscle
11-11-2005, 02:12 PM
97 - thanks!

Tell her it's only 3-4 hours a week. Mostly, it's diet.

Yeah I have tried everything from bribing to "constructive" criticism, nothing seems to work. But the other day i grabbed a pair of pants out of the closet and put them on and they fell to the floor, and then I realized they were my wifes. That sucked for both of us. Hopefully she will come around. I still love her.

Built
11-12-2005, 01:39 AM
Maintenance - Cleans/Hams/Calves/Abs
Friday

Cleans: 5 x 65 lbs, 4 sets of 3 with 95 lbs. Form has improved.

Hamstrings:
RDL - 8 x 155 lbs, then 3 work sets of 6 reps with 165 *PR*
Leg Curl - 3x12 on seated hammer curl, slow, 45 lb plate

Calves:
Standing calf raises - 3x10 with about 3/4 of the stack, counting to four and holding at the bottom of each rep.
(skipped seated)

Abs:
Some horrible seated ab contraption, 3 x 8 at the "140" notch, whatever that means. They were HARD.

Diet:
source grams cals %total
Total: 2420
Fat: 95 858 37%
Sat: 26 236 10%
Poly: 11 102 4%
Mono: 27 243 10%
Carbs: 217 733 31%
Fiber: 34 0 0%
Protein: 187 749 32%


Went out for Indian food - mmm... naan ...

Weight:
134

harv
11-12-2005, 03:11 PM
Nice workout MariAnne...RDL's are awesome.
My strength went nuts when I started bulking...looks like yours is starting to do the same,
Nice work!

McIrish
11-12-2005, 03:39 PM
Hey Built, two things - one, nice choice on the Northern Chinese cuisine as a weekly cheat (I actually used to live in northern China myself doing graduate study, so I'm partial to jiaozi [potstickers?]), and two, I was just wondering... where do you find time to do dumbbell kickbacks and side bends? I was thinking maybe if you replaced some of those hard, high-weight compound exercises with some good old fashioned high-rep ab crunches and side bends, your toning might improve. Oh, *and* you wouldn't get bulky, which is just a side benefit, apparently. Just a thought... :angel:

Hah, keep it up - we all need some good inspiration and if I look half that good when I'm in my 40s I'll be a happy man.

Built
11-12-2005, 04:00 PM
Thanks Harv - I totally love bulking. I have a moment of panic when the scale starts to go up (post-traumatic stress disorder from years of being fat), but once I get past that, the size, the stamina, the strength gains all make up for it. And I get teh boobies back, so hubby's happy LOL!

McIrish, thank you for your most helpful post. I've been really worried about looking bulky - I understand that men HATE that on chicks, so I've been thinking of ditching the deads and squats in favour of pilates and sitting on a balance ball instead of an office chair. You put words to my thoughts.

<scurries off to read a magazine on the eliptical trainer>

af92
11-12-2005, 08:29 PM
WOW built! Looking fine as usual and damn I'm jealous of the core section! Now my goal is to have a core like that. I hope the cuff operation goes ok and you recover well.

Once again - PRIMO job with yourself!

-josh

Owen
11-12-2005, 08:59 PM
LoL...balance ball :evillaugh Dont forget the aroma therapy to round off your workout sweethart :windup:

Built
11-13-2005, 12:21 AM
af92 - thank you very much. Do chinups and sprint intervals. They seem to hit abs more than anything.

Owen, shhhhh... you're giving away all my secrets...

Built
11-13-2005, 02:27 AM
Saturday, November 12

Diet:
source grams cals %total
Total: 2373
Fat: 118 1060 46%
Sat: 34 307 13%
Poly: 13 118 5%
Mono: 37 331 14%
Carbs: 191 645 28%
Fiber: 30 0 0%
Protein: 147 588 26%


Weight:
133.6

Water bloat is still settling down, I am eating stuff I shouldn't be eating, and it seems to be agreeing with me.

John0101
11-13-2005, 02:22 PM
Wow those are really nice abs!

Built
11-13-2005, 03:25 PM
Thanks John!

They are disappearing ... I look forward to their return mid summer 2006 ...

<just had dimsum> :hide:

spencerjrus
11-13-2005, 04:14 PM
Hey built, havnt gotten to check out your journal before now but I must say I'm impressed with the work you have put in, I've been following your progress since I joined the site and its always inspiring to see a talented female into bodybuilding.

Obviously abs are awesome, but I think your biggest area of improvement has been back/legs though, the definition is really showing and you have built some significant mass there. Glad to see you decided to start bulking again. :) Good luck with your surgery, hope all goes well.

Built
11-13-2005, 04:25 PM
Thank you very much spencerjrus - I've been working my posterior chain HARD, and getting the diet dialled in this time really paid dividends on the leggies. While still not truly lean, they got leaner than they've ever been, and that has been very, very cool to watch.

I'll be interested to see how much harder I can come in next cut with bigger quads. I seem to get tighter and harder every time I do this. The whole process fascinates me.

MixmasterNash
11-13-2005, 05:07 PM
You have a name??? Besides Built? Damn, well, those goes all of that imagery.

Canadian Crippler
11-13-2005, 05:13 PM
Pfft, what are you trying in here? We all know that women can't lift weights.

;) RDL's look ace!

Built
11-13-2005, 10:58 PM
Thanks Crip. :)

Built
11-13-2005, 11:19 PM
Okay, why is it the minute you tell people you're bulking, they start handing you CRAP to eat?

Ugh.

I've been eating too much garbage all week, and I SOOO miss my broccoli and green beans. I'm packing up my food for tomorrow. I'm finished with the junk food for a while. I just feel so crappy. Imagine. Most people eat like this all the time.

Rest day.

Diet:
source grams cals %total
Total: 2418
Fat: 107 963 41%
Sat: 35 317 14%
Poly: 19 170 7%
Mono: 43 383 16%
Carbs: 208 752 32%
Fiber: 20 0 0%
Protein: 155 619 26%

Weight:
135 this AM

Sensei
11-13-2005, 11:29 PM
Right now I'm trying to regain weight and I've added egg nog w. rum to my diet. It seems to be working well - highly recommended.

Built
11-13-2005, 11:31 PM
Nooooooo....!

Thank God for Christmas. So good of Him to place a feast smack-dab in the middle THE bulking season for Our People.

TTT
11-13-2005, 11:35 PM
Nice work. You, Maki, me, and Manveet and whoever else is over here should organise a workout sometime... sort of like a mini-WBB meet :)

Sensei
11-13-2005, 11:39 PM
I just feel so crappy. Imagine. Most people eat like this all the time. ...and I would be like most people... Nog and rum rules!

Sorry, I'll stop spamming up your log now. Good luck w. training and the shoulder.

Built
11-13-2005, 11:40 PM
Sensei, your spam is always welcome.

Built
11-13-2005, 11:41 PM
Nice work. You, Maki, me, and Manveet and whoever else is over here should organise a workout sometime... sort of like a mini-WBB meet :)
Hehehe... that could work!

Where do you train, TTT? I can't remember if I asked you that.

AllUp
11-14-2005, 12:01 AM
I KNEW IT!
She was holdin out on teh pix, I SOOO knew it... :p

J/k, I hope everything goes smoothly with the surgical procedure. :cool:

97muscle
11-14-2005, 06:52 AM
I've been really worried about looking bulky - I understand that men HATE that on chicks.

WHAT!!!!! I love to see a nicely bulked chick, I mean you look awesome, but bulk is soooo cool.

cphafner
11-14-2005, 08:48 AM
Okay, why is it the minute you tell people you're bulking, they start handing you CRAP to eat?

Ugh.

I've been eating too much garbage all week, and I SOOO miss my broccoli and green beans. I'm packing up my food for tomorrow. I'm finished with the junk food for a while. I just feel so crappy. Imagine. Most people eat like this all the time.



I'm right there with you, my diet has sucked for the last 2 weeks. You get back on your diet, I'll get back on mine!

Built
11-14-2005, 11:18 AM
It IS nice to take a little break from dieting, but I really find it's self-limiting: I get tired of feeling crummy.

Diet is back on.

MM
11-14-2005, 12:11 PM
Built's journal is going to overtake mine in a matter of months.

As are her lifts. :(

;)

tholian8
11-14-2005, 06:12 PM
Diet:
(calorie)Total: 2418

<weeps>

Why can't *I* be more mesomorphic? Why? WHY?

Manveet
11-14-2005, 06:49 PM
Nice work. You, Maki, me, and Manveet and whoever else is over here should organise a workout sometime... sort of like a mini-WBB meet :)

I'll be there if Vido comes along:D

AllUp
11-14-2005, 07:52 PM
Hella transformation, still cant get over it, hehe. :p
GL on the surgery.
:bow:

Built
11-15-2005, 01:08 AM
Tholian, I'm sorry. Really I am. <burp>

Allup - thanks! :kiss:

Specialization – quads, lats, shoulders
Monday November 14


Performed as L1, Q1, S1
Then L2, Q2, S2
Then L3, Q3, S3

<not circuit training. Normal rests between exercises>

Lats:
L1. Close parallel-grip chins - 4x4 with a 15-lb dumbbell between my knees (first time with weight)
L2. Pullovers - 3x10 with a 60 lb dumbbell
L3. Hammer High Rows - 2x15 with a plate a side

Quads
Q1. Squats - 3x6 with 155 lbs (warmup: 8 reps with a plate a side)
Q2. Split squats - 3x8 (plate a side)
Q3. Leg Extension - 2x12 (20, then 15 lbs a side, Hammer Isolateral, very slow and supersetted with sissy squats first, 8 reps)

Shoulders
S1. Arnold Press - 8 reps with 35 a side, 3x6 with 40 a side
S2. Side Lateral Raises - 3x12 with 12 a side
S3. Rear delt work 3x12 with 8 lb dumbbells


Diet:
source grams cals %total
Total: 2303
Fat: 76 680 31%
Sat: 20 181 8%
Poly: 9 83 4%
Mono: 21 186 9%
Carbs: 185 577 27%
Fiber: 40 0 0%
Protein: 229 917 42%

Weight: 135.6

dissipate
11-15-2005, 03:03 AM
built, any reason you're doing a sorta isocaloric diet?

Built
11-15-2005, 09:19 AM
Nah.

I just like my protein at around 200g, and my fats higher than 60. I use carbs on the lifting days, and they will tend to drop off on the non-lifting days as I clean up my diet - I've been eating a little too much crap on my off days - diet backlash - I'm getting back on track with that.

burban1725
11-15-2005, 11:35 AM
Wow. Your journal and your lifts and your body are all looking great. So do you have a weakness?

Good luck with the lay off

Built
11-15-2005, 01:07 PM
Weaknesses for me are lats, shoulders and quads, so I'll be working them hard this bulk.

Thank you burban. :)

harv
11-16-2005, 12:25 AM
You're doing arnolds w/40's and shoulder are a "weakness" ???
:strong: :strong: :strong:
Nice wokk!

Built
11-16-2005, 01:05 AM
Thanks Harv. Is that good? A guy at the gym told me that was "pretty heavy for a chick". LOL!

I never see other women lifting like I do - on one hand, it's cool not comparing myself to anyone, but on the other hand, I'm never sure if I'm pushing hard enough, yanno? The only place I ever see what other women are lifting is on BB boards, but it's not like seeing it in person.


Specialization – quads, lats, shoulders
Tuesday, November 15


Performed as Q1, S1, L1,
Then Q2, S2, L2
Then Q3, S3, L3

<not circuit training. Normal rests between exercises>


Quads
Q1. Squats - 3x6 with 155 lbs (warmup: 8 reps with a plate a side) - these actually felt better than yesterday
Q2. Sissy Squats- 3x8
Q3. Leg Extension - 2x10 (5 lbs a side, Hammer Isolateral, slower than yesterday, longer pauses at the tops - didn't superset this time. )

Shoulders
S1. Arnold Press - 3 drop sets of 8 reps with 40 dropping to 35 a side (6 reps with 40, 2 with 35)
S2. Side Lateral Raises - 2x12 with 12 a side
S3. Rear delt work 2x12 with 8 lb dumbbells
(pressed for time - only did two sets of each here)

Lats:
(tucked in a few overhand grip passive loaded stretches for lats amongst and between these)
L1. Close parallel-grip chins - one set of 8
L2. Cheater chins from Smith machine - 3 sets of 8, sloooow negatives
L3. Pullovers - 3x10 with a 60 lb dumbbell
Finished up with one set of 4 close parallel-grip chins as I was running out the door to hubby's birthday dinner reservations...

Diet:
source grams cals %total
Total: 2593
Fat: 106 953 38%
Sat: 39 354 14%
Poly: 10 88 4%
Mono: 40 364 15%
Carbs: 184 641 26%
Fiber: 24 0 0%
Protein: 223 890 36%

Weight: 136.6

I have GOT to stop having these days out. Hubby's birthday today, and believe it or not, I was actually being restrained.

<burp>

I'm actually afraid of what the scale will say tomorrow.

tigo
11-16-2005, 01:40 AM
Built's journal is going to overtake mine in a matter of months.

As are her lifts. :(

;)

its already overtaken mine and i had a 3 month head start hahaha

Pup
11-16-2005, 05:54 AM
Did you have cake?

...the squats are looking really good, how's your "pop" out of the bottom?

harv
11-16-2005, 08:16 AM
Nice squats! Damn you are strong!

And, yes, that's a good thing! No ladies in my gym lift as heavy as you do and I doubt any of them are half as shredded as you are, so I can see where you don't have anyone to compare yourself too. I guess all you can compare to is your best workout for every exercise. (kinda what I do)

McIrish
11-16-2005, 08:54 AM
Built - geez, keep up the great work. You're putting up awesome numbers as always!! The world's not ready for your post-surgery rebuilding!

galileo
11-16-2005, 09:04 AM
Strong, as always. You're keeping me motivated.

Guido
11-16-2005, 09:20 AM
Well.....it's about time you started a journal up in here!!! Good start. It seems you are motivating Lynn. Good stuff. So do you think you are going to make it out to the Arnold so we can all meet our idol?

Guido
11-16-2005, 09:22 AM
Getfit and Built: The goddesses of WBB.

So...when are you two going to put out a calendar?

HILL
11-16-2005, 09:56 AM
very good question guido

Built
11-16-2005, 10:50 AM
Pup - I fixed my squats! The magic trick: GMs. Once I got those worked out, a squat is just a GM that keeps going. I'm pressing through my heels, feeling it in my quads and glutes. I'm really happy about my squats now. (and YES, I had cake. I MADE the cake.)

Harv - I'm not quite "shredded" anymore. LOL! Still got a few striations, and the veins down my biceps and a few in my shoulders remain, but they're fading fast. I DO get asked a lot if I compete, and it's an interesting question. I DO, but it's with me.

McIrish - I'm starting to have second thoughts about the timing of this surgery. I had originally thought they were fixing my collarbone, too - now, that has to be done in a separate operation, and my shoulder isn't getting worse. Gonna have to do some hard thinking over the next couple weeks.

Gal - thanks. Not like you need it, as much as you pretend. ;)

Guido - that's great! I'd love to make it to the Arnold.
I'll be all fat-assed and bulked though. Some idol. :rolleyes:

Calendar, hey? Hmmmm… I've actually been thinking "The Boys of WBB" would be kinda sweet ...

Pup
11-16-2005, 10:57 AM
Your crack cocaine cake? *drools*

...and like you're ever un-hot when you bulk up...face it, your hotness quotient is fixed by the universe...always 9.5 (+ or - .5 margin of error).

Built
11-16-2005, 11:23 AM
The same, yes.

And thank you for speaking my language.

;)

Built
11-17-2005, 01:36 AM
Rest Day

Diet:
source grams cals %total
Total: 1969
Fat: 87 781 41%
Sat: 25 223 12%
Poly: 9 83 4%
Mono: 28 256 13%
Carbs: 121 378 20%
Fiber: 27 0 0%
Protein: 190 759 40%

Weight:
*ahem* 138

lilmase1153
11-17-2005, 01:41 AM
Someone is up late Or early....

Damn almost 2lbs in one day, Thats the kinda Bulk I like to see :D

Built
11-17-2005, 01:51 AM
It comes with PMS.

Beware of what you wish for ...

97muscle
11-17-2005, 07:13 AM
It comes with PMS.

Beware of what you wish for ...

:zipit: HAHAHA

Built
11-18-2005, 01:31 AM
Some of you may notice something about the way I train - I constantly change things slightly - I'll do rack pulls instead of Smith rows, or I'll do chest first one week, back first the next week, or I'll alternate the rep range slightly to do a heavier weight in shorter reps, or a lighter weight in longer reps - still in hypertrophy range - but a little different.

I've heard support and criticism for this approach, but for me, I really like it - keeps the split alive longer, and I hit things a little differently all the time.

Matt, your thoughts?
**************************
Maintenance - Chest/Back/Arms/Abs
Thursday

Back
Rack pulls, knee-height; 5x5 with 205 lbs
Unilateral Hammer rows - 2 x 12 with 55 lbs a side

Chest:
Incline Hammer Press - 3x12 with 35 a side
Dumbbell flyes - 12 with 25 a side, 12 with 30 a side

Arms:
Seated alternating dumbbell curls - 3x6 with 35 a side
Incline bicep curl - 3x10 with 20 a side

Weighted Between Bench dips - 3x8 with 2 plates and a 25 on my lap (one of the guys was so impressed he insisted on helping me unload the top 25 lb plate! He was VERY sweet. :) )
Tricep Pushdown - 3x10 on the forth notch again

Abs:
3x12 weighted crunches, 10-lb plate on my chest, rolled up towel under my spine.

Diet:
source grams cals %total
Total: 2105
Fat: 71 637 32%
Sat: 15 136 7%
Poly: 10 90 4%
Mono: 22 201 10%
Carbs: 159 491 25%
Fiber: 36 0 0%
Protein: 219 876 44%

Weight:
139 :eek: :hide:

JSully
11-18-2005, 12:11 PM
Keep up the great work Marianne!!

I *SHOULD* be going to the arnold this year so I'll be looking forward to seeing you there.

What kind of conditioning I'll be in? That's another question.. haha.. depends on how long I feel like cutting, I might even start bulking in February again, I'm not sure. Anyhow, awesome lifts and great discipline!

I bet us guys could make a calendar if you girls made us one?

any takers?

Built
11-18-2005, 12:18 PM
Thank you Jake - I'm really enjoying the extra food.

A little TOO much, really - I'm pulling back a little bit so I don't turn into a balloon.

I would really like to make it to the Arnold. Shasta and I are talking about sharing a room.

And I'll be at the fattest-assed portion of my bulk - better like booty, cause I'll have LOTS of it!

(And Jake, didn't we have some sort of a deal for a calendar for each other at one point?)

lilmase1153
11-18-2005, 12:21 PM
Well if I may interject here, I see jake often and to be honest I would much rather see you two ladies..

Sorry jake but your too pale for my taste :p , Oh and you shave your head I dont think I could get past that..

Built
11-18-2005, 12:30 PM
Lilmase, I'm paler than Jake. He and I would have albino kids.

lilmase1153
11-18-2005, 12:40 PM
From the look of your pictures I would have to disagree unless your using a rub on tan..

Hatred
11-18-2005, 01:15 PM
I can't believe I missed this.
I'm here now.
Everything can commence.

Built
11-18-2005, 02:29 PM
lilmase, yes - Dream Tan is my friend. I don't go out in the sun at all anymore unless I have on my SPF a bazillion.

Hatred, thank you. I've been dead inside up until this moment.

Built
11-18-2005, 11:24 PM
Friday

Cleans:

Warmup of 5 with just the bar, 2 sets of 3 with 20 a side, 3 with 22.5 a side, 2 sets of 3 with 25 lbs a side (first time I've done 25 lbs a side in a LOOONG time)


Hamstrings:

RDL - 6 with a plate a side, 2 sets of 4 with 185 (fun, but too heavy just yet, form sucked), 2 sets of 6 with 155.
Leg Curl - 15 reps with a plate, 2 sets of 12 with 50 lbs


Calves:

Standing Calves - 3x10 with 4 second pauses at the bottom, 3/4 of the stack (didn't feel like pulling out my glasses, I think it said 140)

Abs:

Skipped 'em - they got a good hit yesterday

Diet:

source grams cals %total
Total: 2384
Fat: 76 680 30%
Sat: 18 163 7%
Poly: 11 98 4%
Mono: 21 185 8%
Carbs: 210 649 29%
Fiber: 48 0 0%
Protein: 231 922 41%

A little too much protein and too much carb today, I think. I was really, REALLY hungry. I'm going to have to dial back the carbs and protein and crank the fat a bit to keep my appetite under better control. I generally feel quite satisfied on a LOT less food than this.

Weight: 138.2

Sensei
11-19-2005, 05:22 AM
Hatred, thank you. I've been dead inside up until this moment.LOL! I'm going to use this line...

the doc
11-19-2005, 09:00 AM
built, as far as changing up your routine on a frequent basis, i would encourage you to continue with what you are doing. Now if your goal was to be very proficient in 1 or more lifts (such as a powerlifter might) then there would be disadvantages in terms of neural recruitment of motor units. However, for your goals, one cannot overestimate the value of variety in keeping up dedication and intensity. The same old split, frankly, can get quite boring so changes are good from that perspective

Hatred
11-19-2005, 10:41 AM
Doc uses big words and eoloquent speech around hot wimmens.
It's funny to watch.

the doc
11-19-2005, 10:59 AM
well i've come a long whey from the days when i would just post
:hump:

Built
11-19-2005, 11:09 AM
Sensei - glad you approve

The Doc - see, that's just it - I'm not a powerlifter. I completely understand not changing a routine when you're trying for strength goals. I just want to look all muscley and pretty.

Hatred - I have to read real slow for The Doc's posts, but yours I can practically speed read!

Built
11-20-2005, 02:19 AM
Rest day

Freaking baby shower and birthday party. I ate crap all day, and I FEEL like I've eaten crap all day.

I don't know HOW people do this all the time. I just want to die.

Had to guess at all the garbage I ate.

Diet:
source grams cals %total
Total: 3034
Fat: 196 1767 59%
Sat: 65 583 19%
Poly: 27 247 8%
Mono: 78 705 23%
Carbs: 173 619 21%
Fiber: 18 0 0%
Protein: 137 548 18%
Alcohol: 10 69 2%

Weight:
135.8

tigo
11-20-2005, 02:44 AM
yea after eating clean for so long
eating crap makes me feel crappy

Built
11-20-2005, 02:44 AM
It's weird, eh? I just can't eat normal-people food without feeling like garbage anymore.

I'm vascular as hell right now though!

Owen
11-20-2005, 06:11 AM
Well you did get your fats up, which you had mentioned wanting to do, so in that regard.....mission accomplished :clap:

Built
11-20-2005, 11:07 AM
Yeah, but honestly, I would have preferred to have just eaten a whole pile of peanut butter.

Which will be today!

Built
11-20-2005, 11:52 PM
Rest day

Diet:
source grams cals %total
Total: 2190
Fat: 104 933 44%
Sat: 32 287 13%
Poly: 11 100 5%
Mono: 51 455 21%
Carbs: 136 444 21%
Fiber: 25 0 0%
Protein: 188 753 35%

Weight:
137.2

My poor old body doesn't know WHAT'S been hitting it.

First I get down to 14%, then I start eating all this extra food, then a bunch of birthdays and other celebrations.

Today was actually a birthday meal, but I made it, so I could control the portions.

Even managed to get in a piece of cheesecake on these calories, so I'm feeling a lot better.

Plus, I got in berries, an apple, peanut butter, green beans, asparagus...

I feel SO much better.

af92
11-21-2005, 08:56 AM
Yeah, its quite a difference when you eat good food for awhile then go back to the "oh it tastes sooooo damn good but will just kill me" food. I love teh bulkz, its the best!! Its funny when I show my friends your pics and then tell them your age and they're like no way man!! See how good you can look when you take care of yourself? Because it sure shows!

On the whole switchfootin the routine, I like to do the same thing to keep it fresh and try different exercises, etc. So stick with what works for you. If it wasn't working for you built, you wouldn't look like the pro you are!

Shark
11-21-2005, 09:44 AM
I can't believe I missed this.
I'm here now.
Everything can commence.

Me too, what the hell is going on!?!?
Now things can really commence, who cares about josh anyway.

Built
11-21-2005, 01:26 PM
...who cares about josh anyway.

Now you're baiting me.


See, I got in trouble with that one last time ...

Pup
11-21-2005, 03:19 PM
Now you're baiting me.


See, I got in trouble with that one last time ...

Don't let her mess with you...she really enjoys getting in trouble.

Shark
11-21-2005, 03:40 PM
Let her mess with me?? Psh!






















Beg is more like it...

Built
11-21-2005, 03:42 PM
Pup, your middle name is trouble, isn't it?

Pup
11-21-2005, 03:46 PM
Pup, your middle name is trouble, isn't it?

Mom and Dad deliberated long and hard over this particular issue...Mom wanted pain in the ass little troublemaker and Dad wanted little f*cker...they compromised and settled on Trouble.

Built
11-21-2005, 03:49 PM
See, I'm into trouble, so it works out well.

galileo
11-21-2005, 04:25 PM
It's weird, eh? I just can't eat normal-people food without feeling like garbage anymore.

I know that feeling. It's a good place to be though.

Built
11-21-2005, 04:27 PM
It really is.

Although I had an overweight doctor tell me I have an eating disorder over the weekend because I weigh my food.

galileo
11-21-2005, 04:30 PM
Yeah, you mentioned that. I have one too. It's like bulimia, but I never purge.

Built
11-21-2005, 04:35 PM
Yeah, I listed off a typical day:

12 ounces chicken breast
Half a dozen eggs with 5 yolks tossed
9-12 ounces berries
Apple
2 cups romaine
Cup broccoli
Cup green beans
Entire tub lowfat cottage cheese
1-4 tablespoons natural PB
Tablespoon butter
Tablespoon olive oil
Half an avocado
Half an orange pepper
0-2 ounces raw mixed tree nuts
10 g fish oil

Lifting day:
Oats
Sweet potato

Yep. Going straight to hell.

-TIM-
11-21-2005, 04:36 PM
It really is.

Although I had an overweight doctor tell me I have an eating disorder over the weekend because I weigh my food.I love it when fat people tell others that they have issues with food and diet. The best is when one overweight person tells another that they look great and don't need to lose weight.

I'd flex your muslces in that doctor's face the next time he says you have an eating disorder and say, "Do I chubbo?"

-TIM-
11-21-2005, 04:37 PM
Yeah, I listed off a typical day:

12 ounces chicken breast
Half a dozen eggs with 5 yolks tossed
9-12 ounces berries
Apple
2 cups romaine
Cup broccoli
Cup green beans
Entire tub lowfat cottage cheese
1-4 tablespoons natural PB
Tablespoon butter
Tablespoon olive oil
Half an avocado
Half an orange pepper
0-2 ounces raw mixed tree nuts
10 g fish oil

Lifting day:
Oats
Sweet potato

Yep. Going straight to hell.Only if they can fit your fat booty through the gates :p. Cause that diet's horribibbibbile.

Built
11-21-2005, 04:51 PM
It was a SHE, I was trying to help HER with her diet, and I DID flex.

Hehehe...

-TIM-
11-21-2005, 07:31 PM
HA! She was jealous.

Built
11-21-2005, 07:32 PM
Or defensive.

McIrish
11-21-2005, 10:31 PM
Hey Built, any reason you only do higher carb stuff on days you train/do heavy lifting (oats, sweet potatoes, etc.)? I'm trying to find the method behind the madness.

Built
11-21-2005, 11:12 PM
Carbs make me hungry, but you need 'em for glycogen, insulin response, yada yada yada on lifting days.

I cycle my carbs up with my calories on lifting days, and eschew them on non-lifting days to keep my calories down.

Built
11-22-2005, 01:00 AM
Specialization: quads, lats, shoulders
Monday November 21

Quads
Q1. Squats - 3x6 with 155 lbs (warmup: 8 reps with a plate a side)
Q2. Low foot placement leg press, 2 plates and a 25 a side, 3x10
Q3. Sissy Squat (8) superset with Leg Extension - 12 reps with 15 lbs a side, Hammer Isolateral, very slow

*note: squats felt really, really good.

Shoulders
S1. Arnold Press - 8 reps with 35 a side, 3 drop sets of 40(6reps) and 35(2reps)
S2. Side Lateral Raises - 3x12 with 12 a side
S3. Rear delt work 2x12 with 8 lb dumbbells

*note: sipped a dilute whey and dextrose shake with creatine starting halfway through shoulders. Squats were really strong, but I started running out of juice. The dilute shake really did the trick.

Lats:
L1. Cheater chins from Smith machine: 3x8, slow negs
L2. Pullovers - 3x10 with a 60 lb dumbbell
L3. Hammer High Rows - 2x15 with a plate a side, one arm at a time

Diet:
source grams cals %total
Total: 2348
Fat: 69 618 28%
Sat: 24 215 10%
Poly: 10 88 4%
Mono: 25 225 10%
Carbs: 213 703 32%
Fiber: 38 0 0%
Protein: 225 900 40%

Weight: 139

tigo
11-22-2005, 01:19 AM
I know that feeling. It's a good place to be though.
ditto.

HILL
11-22-2005, 05:55 AM
looking good built keep it up

Guido
11-22-2005, 07:54 AM
Builty - You call that diet HORRIBLE?? I'd hate to see what you'd call MY diet. BTW, has Lynn gotten back to you on here diet/workout plan? I know you two have been chatting. ;) She said she showed you her workout routine. She is my training partner, so I can assure you she is using good form and that everything she posts is accurate to a tee. We write EVERYTHING down. As for the diet, though, it's NOTHING like yours.

Built
11-22-2005, 09:45 AM
Builty - You call that diet HORRIBLE?? I'd hate to see what you'd call MY diet. BTW, has Lynn gotten back to you on here diet/workout plan? I know you two have been chatting. ;) She said she showed you her workout routine. She is my training partner, so I can assure you she is using good form and that everything she posts is accurate to a tee. We write EVERYTHING down. As for the diet, though, it's NOTHING like yours.

I didn't call that diet horrible - Tim did!

Shall I put the screws to Lynn, or are you gonna do the honours?

Wikked1
11-22-2005, 12:40 PM
I just wanted to say I am blown away by your avatar,I SO wish my abs were cut like that!!!

-TIM-
11-22-2005, 02:31 PM
I didn't call that diet horrible - Tim did!Confusion is my middle name. Glad to wreak some havoc :p

Built
11-22-2005, 02:42 PM
Wikkid1, thanks! :kiss:

Tim, okay, cool. Your middle name is confusion, Pup's is trouble.

Gotta keep all this sh!t straight. :)

Utopianhopes
11-22-2005, 02:54 PM
Just wanted to drop by and say thanks for all the help. Your AWESOME!!!

Built
11-22-2005, 02:57 PM
Thank you, Utopian! You're most welcome.

And, well, you know - correct.

;)

ufc2005
11-22-2005, 03:00 PM
Built..can you get a cast/mold made from your abs...I'll slap it over my paunch and pretend I have a 6pack...thats as close as I'll ever get to having one :)

Built
11-22-2005, 03:00 PM
Hahahahahaha! *snort!*

Oh, honey!

What's your diet like? LOL!

intargc
11-22-2005, 03:08 PM
Built, under your pictures it says: "This is the shoulder that will get cut open" What are you having done?

Built
11-22-2005, 03:09 PM
I'm supposed to be getting rotator cuff surgery, but I'm having second thoughts about the timing of it.

I think I may put it off until it's warmer. If I've got to take a month off work, I think I'd rather do it in the summer.

ufc2005
11-22-2005, 03:13 PM
My diet...is...........amazing......

......at adding to my paunch and not much else :D

I've become pretty disciplined with my workout regimen..the last missing piece of the puzzle is my diet, which I know is THE most important thing..I just HAVE to take the plunge and get it in order soon...

Built
11-22-2005, 03:14 PM
www.fitday.com

Resistance is futile.

intargc
11-22-2005, 03:14 PM
I guess I should have read a little more. I saw that right after I posted. Busy staring at pictures. ;)

I'm going to be in nearly the same boat. Have to get my right shoulder into surgery for a dislocated shoulder and they suggest me not getting in the gym to do serious weight lifting for at least 3 - 4 months after the surgery. Ick... I'm dreading it. I might even cry at some point.

Built
11-23-2005, 01:00 AM
Specialization: quads, lats, shoulders
Tuesday, November 22

Order: Q1 (squats), S1, S2, S3 (all the shoulder work), Q2&Q3 (the supersets for quads), then the lats.

Quads
Q1. Squats - 3x6 with 155 lbs (warmup: 8 reps with a plate a side)
Q2 and Q3 - 2 supersets of Sissy Squat (8) superset with Leg Extension - 12 reps with 15 lbs a side, Hammer Isolateral, very slow

*note: squats felt really, really BAD! Quads were TIRED from yesterday.

Shoulders
S1. Arnold Press - 8 reps with 35 a side, 3 drop sets of 40(6reps) and 35(2reps)
S2. Side Lateral Raises - 3x12 with 12 a side
S3. Rear delt work 3x12 with 8 lb dumbbells


Lats:
L1. Cheater chins from Smith machine: 3x8, slow negs
L2. Pullovers - 2x10 with a 60 lb dumbbell
L3. Hammer High Rows - 2x15 with a plate a side, one arm at a time

Diet:
source grams cals %total
Total: 2351
Fat: 57 513 23%
Sat: 17 155 7%
Poly: 10 89 4%
Mono: 19 169 8%
Carbs: 205 677 30%
Fiber: 36 0 0%
Protein: 259 1037 47%

Weight: 137

Sensei
11-23-2005, 06:25 AM
Are you doing Arnold Press w. a pair of 40s???

I just spent 5 minutes trying to figure out what the "Q", "S", and "L" stand for....

-TIM-
11-23-2005, 08:33 AM
I just spent 5 minutes trying to figure out what the "Q", "S", and "L" stand for....You need :help:

:p

Built
11-23-2005, 09:38 AM
Yeah, I do Arnies with a 40-lb dumbbell in each hand.

I keep switching the order of my workouts, so I thought the Q, L, and S notation would at least help ME keep it straight.

Hehehe...

Guido
11-23-2005, 09:59 AM
I sent you a PM.

galileo
11-23-2005, 09:45 PM
I didn't.

Built
11-23-2005, 09:54 PM
Guido, got your PM.

Gal, it wasn't about you. :D

Built
11-23-2005, 11:06 PM
I have decided to blow off surgery next week, for the following reasons:
I'm enjoying my bulk WAAAAY too much.
I'm not grinding my shoulder to a powder (confirmed by MRI), and can reschedule the surgery for a later date.
I'm enjoying my bulk WAAAAY too much.
They can't fix my collarbone at the same time, which I had originally thought they were going to do. Now it looks like the best they can manage is to shave it down. Maybe. Bleah. I've got a consult in January for that one.
I'll be off REAL training for about 2-3 months, off ANY training for about a month, and probably off work for that long. If I'm gonna be off work and off training, I want to go for walkies along the beach every day. In the summer.
I'm gonna try ETS and this new physio who does stuff VERY differently from anything I've done before.
Did I mention I'm enjoying my bulk WAAAAY too much?

Rest day

Diet:
source grams cals %total
Total: 2052
Fat: 113 1017 51%
Sat: 41 368 18%
Poly: 12 111 6%
Mono: 35 314 16%
Carbs: 73 202 10%
Fiber: 22 0 0%
Protein: 196 782 39%


Weight:
137 (the oscillations continue...)

I've also done a little tweaking of my training split - I push HARD on my squats, and they wear me out too much with the other leg work, so I'm spreading it out.

Also, I LOATH doing arms on the same day as rowing and chest pressing movements, so I've moved calves to that day, and moved arms to the deadlift/cleans day.

And I'm going to do the heavy Arnies on the first specialization day, but lighter Arnies supersetted with side laterals the second day to build a little hint of periodization into this, and to give my rotator cuff a bit of a break.

My body seems to really reward small variations on a theme, so, being the big fan of not fixing non-broken things that I am, I'll go with it.

Shark
11-24-2005, 12:09 AM
I can't say I approve of pushing off the surgery but if you're happy then I'm happy! I'm always of the mindset of get it done and out of the way. The quicker you go under the knife the quicker you can recover and get back to lifting big. But hey, as long as you can keep up the intensity while not hurting yourself i suppose its all good.

Built
11-24-2005, 12:26 AM
It's an OOOOOLD injury. Another 6 months won't cause more harm, and this last kick at the therapy can might just do the trick with the ETS.

We'll see, hey?

In any event, I'd rather have warm weather for recovery than this... this grey drippy doom called Vancouver winter.

Sensei
11-24-2005, 06:12 AM
Yeah, I do Arnies with a 40-lb dumbbell in each hand.
I keep switching the order of my workouts, so I thought the Q, L, and S notation would at least help ME keep it straight.
Hehehe...

I'm getting better at understanding "bodybuildese"...

I'm just curious what kind of shoulder issues you have if you can do Arnold press w. a pair of 40s. If you don't mind me being nosy, when and how does your shoulder bother you? What kind of rehab have you done?

JoeG
11-24-2005, 06:59 AM
What I don't see is how you manage the diet. I have been thinking about my diet a lot and though I can the basics what i do see is how it can be done in practice given the time constraints I am sure most people have. How do you have time to eat six meals a day? How do you eat such a regimented diet without your S.O. going postal?

I want to start a really slow cut because I know I can add muscle if I just cut slowly but I am having a real problem wrapping my mind around the logistics of it.

P.S. Damn good work there, you should be very proud.

Built
11-24-2005, 12:29 PM
Sensei

Hmmm. I wasn't aware that 40 a side was particularly heavy for Arnies - I actually always thought my shoulders were weak - I guess they're finally building up! I do drop sets with the 35s if I want to go past 6-rep sets with the 40s.

I have impingement syndrome - broke my greater tuberosity in a bicycle accident 10 years ago, and it causes me grief on pressing movements. I've stopped doing barbell presses, and militaries bug me. Also, I can't sleep on my right shoulder.

I've done all the standard rotator cuff work - the 3-lb dumbbell 90-degree up and down things, the pendular movements, lying on my back with a dumbbell in the air and spelling out the alphabet, rear delt and mid-trap work, (face-pulls blah blah blah…), doorway stretches …

This new physiotherapist has me doing movements that basically look like a floor press with a broomstick, but somebody has to hold it in the middle and rattle it around while I try to stabilize it. It's a lot harder than it sounds. I'm going to dedicate my next few months to this to see how it goes.

JoeG - I make up batches of food - big pots of chili, poach a dozen chicken breasts at a time, hardboil a dozen eggs at a time, make up big batches of my protein waffles, bake up batches of sweet potatoes, chop up broccoli, romaine - fitday and prepackage everything I'll eat the day before. I want to eat something, I just reach into the bag and grab something - if I eat it now, I don't get to eat it later.

Hubby and I usually eat one meal a day together (one of my suppers LOL!), and he pretty much just grabs something pre-made from the fridge unless I'm frying up a steak that night (we eat steak a few nights a week). Eating is pretty casual at our house - we don't adhere to the preset eating times thing unless we have dinner guests.

pump2001
11-24-2005, 02:55 PM
Hey Built it is me from Popeyes. Why don't you and your hubby come over tomorrow around 8 ish and come to our Popeye's party? You look great and I got to see your abs in person too. Anyway I would love it if the 2 of you came. There will be about 20 attending.We even made a Popeye's icecream cake. Cheers... You can call me at the store or email at pump2001@hotmail.com

Built
11-24-2005, 03:02 PM
Hey!

I train tomorrow, but maybe right after that!

Thanks bud.

:)

Sensei
11-24-2005, 04:06 PM
Sensei
Hmmm. I wasn't aware that 40 a side was particularly heavy for Arnies - I actually always thought my shoulders were weak - I guess they're finally building up! I do drop sets with the 35s if I want to go past 6-rep sets with the 40s.
I have impingement syndrome - broke my greater tuberosity in a bicycle accident 10 years ago, and it causes me grief on pressing movements. I've stopped doing barbell presses, and militaries bug me. Also, I can't sleep on my right shoulder.
I've done all the standard rotator cuff work - the 3-lb dumbbell 90-degree up and down things, the pendular movements, lying on my back with a dumbbell in the air and spelling out the alphabet, rear delt and mid-trap work, (face-pulls blah blah blah…), doorway stretches …
This new physiotherapist has me doing movements that basically look like a floor press with a broomstick, but somebody has to hold it in the middle and rattle it around while I try to stabilize it. It's a lot harder than it sounds. I'm going to dedicate my next few months to this to see how it goes.
Except for a few, I don't know many women who use 40s for overhead pressing and there are none in the gyms I usually go to. That's pretty good!
I don't know if it's the correct term for it or not, but Dave Tate talked about "vibration training" to tighten up bench press form. I think it'll definately help your bench if not your shoulder.
I train swimmers from time to time and they do a lot of standard rotator cuff exercises. We also do bent-over rows, bent-over laterals, bent-over front raise, bent-over/chest supported shrugs, overhead shrugs, pull-down shrugs, and plain-old shrugs like there is no tomorrow. It's helped a lot of them.
I used to get tendonitus a lot when I swam and stretches always seemed to make things worse - be careful w. them.
Probably not telling you anything you haven't figured out already, but I hope things get better.

Built
11-24-2005, 04:57 PM
Yeah, I suppose you're right - I don't see any other women pressing 40s at my gym. I don't see 'em squatting what I do either, though, so I don't really have anything to compare myself to except myself (although I hear tell online: Tholian and Getfit are really strong - I think they could blow me right out of the water!). I guess I just kinda consider I could lift about what a guy my size could lift, except the guys my size at my gym are usually curl jockeys. I DID have a guy tell me my Arnies were "heavy for a chick" a few weeks ago - I just always figure I could be pressing so much more if not for the rotator cuff issue. I think I would have been good help on the farm back in the day … ;)

The "vibration training" stuff while holding the correct form I think is really going to do wonders. I'm glad somebody else has heard of it - not to many physiotherapists seem to be up on it, but the usual stuff did NOTHING. I've got my fingers crossed on this one.

:)

Built
11-24-2005, 11:24 PM
Maintenance - Chest/Arms/Calves/Abs
Thursday

Back
Smith Rows - 3x8 with 40 a side (up five)
Hammer unilateral rows - 2x12 with 50 a side, slow, crunching hard, one arm at a time.

Chest:
Incline Hammer Press - 3x12 with 35 a side
Dumbbell flyes - 3x10 with 30 a side (up from 25 last week)

Calves: *three-four second pauses at the bottom of each rep*
Standing Calves - 2x10 at the 140 slot (about 3/4 of the stack)
Donkey Calves - 3 x 15 with two plates

YES, I know these are similar. But I discovered the donkey press where the seated press used to be, and I liked it. Besides, my soleus don't need as much work as the gastrocs anyway.

Abs:
Crunches with rolled up towel at the base of my spine, 3x10 with a 12-lb dumbbell across my upper chest (yanno, the part you can't target with special pec exercises)

Diet:
source grams cals %total
Total: 2370
Fat: 69 620 28%
Sat: 25 224 10%
Poly: 7 60 3%
Mono: 15 134 6%
Carbs: 201 668 30%
Fiber: 34 0 0%
Protein: 240 958 43%

Weight: 136.4 (I think it's finally settling down)

************************************

I'm liking this much better - two heavy workouts in a row for Monday and Tuesday, a day off for Wednesday, light workout for Thursday, moderately heavy for Friday, then two days off.

Shark
11-25-2005, 10:01 AM
How did you like that 200 grams of carbs yesterday... I bet they were good =).

Built
11-25-2005, 10:30 AM
Carbs are totally yummy, but WOW do they make me hungry! I seriously could have eaten another thousand calories - in a heartbeat!

tholian8
11-25-2005, 10:53 AM
Tholian and Getfit are really strong - I think they could blow me right out of the water!).

Um...I think I managed an 88 lb barbell press, once. True enough, that was when my shoulder was starting to go downhill fast, but even so I don't believe I have even got past 33 lbs/side on dumbbell pressing.

Shark
11-25-2005, 10:00 PM
I've noticed since i've gone on the PSMF that my hunger is near non-existent most of the time. Its pretty crazy. I think I would forget to eat my meals if I didn't really stay on top of them.

Built
11-26-2005, 02:42 AM
I've head this from others - glad to hear it's so easy to stick to for you!

Built
11-26-2005, 10:44 AM
Maintenance - Cleans/Hams/Arms/Abs

Friday
Cleans: 5 sets of 3 - warmed up with the bar, then two sets with 15 a side, then three sets with 25 a side. Those are HARD - mostly in my head, though - they freak me out a little. 'Sokay. I like to do things that scare me from time to time.
Hamstrings:
RDL - warmup, 8 reps with a plate a side, three work sets of 6 reps with 155 - felt light, gonna up it next week
Leg Curl - 2 x 15 with a plate. Gonna up that too next week.

Arms:
Seated alternating dumbbell curls - Warmup, 8 reps with 30 a side, 3 work sets of 6 reps with 35 a side
Incline bicep curl - 2x10 with 20 a side.

Weighted Between Bench dips - 3 sets of 8 with two plates and a 25 on my lap
Seated overhead dumbbell press - single 50-lb dumbbell, three sets of 10. Couldha' gone heavier with these, but the rotator cuff whined at me, so I'll keep these light and stick to higher rep stuff when I do them. I like the excentric nature of them, and I don't want to eliminate them if I don't have to.


Abs:
Rope curls, 3 x 12 with most of the stack - I don't feel these enough. I'll be working my way through various ab exercises until I find something I like as much as my rolled-up-towel crunches.


Diet:
source grams cals %total
Total: 3212
Fat: 151 1356 43%
Sat: 54 483 15%
Poly: 17 154 5%
Mono: 48 430 14%
Carbs: 315 1146 36%
Fiber: 29 0 0%
Protein: 166 664 21%

MASSIVE carb bender yesterday - went to lunch and had pasta and bread, then cake in the afternoon, then a post-contest party in the evening. Killer pumps at the gym - my arms felt THICK after I worked them, almost hard to move 'em. Very cool feeling.

Weight: 135.8

Built
11-27-2005, 01:23 AM
Saturday - Active recovery / recreational cardio:

3 hour moderate-intensity bicycle ride, went around the Seawall and all around Stanley Park before heading back. Hubby froze his nards off, I froze my toes, but we're both recovering nicely.

Considering how little cardio I do, I'm continually amazed at how easy it is to do extended bouts of it when I choose to.

God bless iron.

Diet: Made sure to go waaay over on the cals - today was NOT for a caloric deficit.

source grams cals %total
Total: 2867
Fat: 156 1402 49%
Sat: 67 599 21%
Poly: 17 149 5%
Mono: 46 411 14%
Carbs: 223 799 28%
Fiber: 24 0 0%
Protein: 164 658 23%

Weight: 138.2 - up almost 3 lbs after last night's pig out. Soooo much glycogen - probably explains why I had such a totally bitchin' ride today.

SW
11-27-2005, 05:17 PM
Sounds like you're really on top of things. I like the way you lay things out in this journal. 'God bless iron." would be a correct statement.

Built
11-27-2005, 08:50 PM
I'm feeling really good - really strong.

And FED.

Hubby likes me better when I bulk, which makes it a LOT easier to gain weight.


A little TOO easy, maybe... mmmm... Christmas baking...

-TIM-
11-27-2005, 09:13 PM
I can't remember the last time I heard someone use the word "nards".

So does your hubby work out with you too Built?

Hatred
11-27-2005, 11:34 PM
Ha! I used nards just the other day,
Oh
Boo!
By the way.

harv
11-27-2005, 11:39 PM
Nice workouts there Built. RDL's, curls, OH presses all look :strong:

Built
11-27-2005, 11:47 PM
Tim - yeah, hubby comes to the gym sometimes, but he's not into it as much as I am. It's nice when he does though - he could build up really good if he let it happen. He's more of a mountain biker though. I ride like he lifts - it's something to do, but not the main focus, yanno?

Hatred - I have it on excellent authority that you have nards. Big brass ones as I recall.

Harv - thanks! It's a nice feeling to train so well-fed after cutting/maintaining for the whole summer. I'm feeling like I look less "stringy", too, which is kinda cool - ALMOST starting to see some size come up. I like it.

Hatred
11-27-2005, 11:49 PM
What? No comment about the "Boo"?
Did noone get it?
And whoever your authority is on my testicles is is full of it. I haven't had large balls in quite some time.

Built
11-27-2005, 11:51 PM
"Rest day", if you can call it that. Spent the day running around Ikea buying bedroom furniture, which a good friend of mine is kindly putting together for me while I sit here with the cat on my lap and a guilty, "Well, I can't MOVE her, she's COMFORTABLE" look on my face...

Diet: If you can call it that - got in the better part of an Ikea cinnamon bun, but managed to eschew the other junk food they had EVERYWHERE while I was freaking HUNGRY. Other than that, I actually ate okay, but not enough good stuff. Thank God for peanut butter and pre-cooked chicken breasts - too bad I ran out of chicken after 5 ounces. Grrr....
source grams cals %total
Total: 2305
Fat: 135 1213 54%
Sat: 37 332 15%
Poly: 23 211 9%
Mono: 47 423 19%
Carbs: 142 475 21%
Fiber: 23 0 0%
Protein: 141 564 25%

Weight: 137

Built
11-27-2005, 11:52 PM
Maybe it was tiny steel ones then? Ben wah balls? Maybe I'm confused.

What about boo?

Hatred
11-28-2005, 12:02 AM
You said you like to do things that scare you sometimes.
<Cymbal crash>

Built
11-28-2005, 12:15 AM
Oh, and you were trying to scare me, and ... <light bulb goes on>

Hehehe

Shark
11-28-2005, 12:27 AM
What is all this funny business going on in here. (and how can i get in on it?)

Built
11-28-2005, 12:35 AM
Well, to begin with, you have to flirt with Josh.

Shark
11-28-2005, 12:36 AM
Psh, i already do that.

Built
11-28-2005, 12:44 AM
Okay, cool.

Now do something to turn him on, take pictures, and send them to me.

Unholy
11-28-2005, 12:48 AM
:spam:

Built
11-28-2005, 02:50 AM
Hey, holyspam!

Unholy
11-28-2005, 03:29 AM
Hiya!

-TIM-
11-28-2005, 09:08 AM
Hatred - I have it on excellent authority that you have nards. Big brass ones as I recall.You know waaay too much about Hatred.

:)

Pup
11-28-2005, 03:28 PM
Ok...here is some of that food porn you requested. This particular dish i made for Thanksgiving, it was a smashing success, as if anything i cook doesn't go over well.

Krispy Kreme Bread Pudding

Ingredients
2 dozen krispy kreme donuts
1 can sweetened condensed milk
9oz raisins
1 can fruit cocktail (i used a 24oz can)
2 beaten eggs
a few tsp of cinnamon

preheat oven to 350

cube the donuts and place in a roasting pan, i used a medium sized aluminum one.
mix the other ingredients until well blended and spread over donuts. Depending on the size of the roasting pan, your cook time will be between 40 minutes and an hour, bigger pan cooks faster because its more dispersed. When the center is gelled it'll be done...i'd suggest checking the pan every 20 minutes in case your oven is hotter.

Topping (Butter rum sauce)...make this just before you plan to serve the dish
1/2 lb confectioner's sugar
1 stick butter
1 shot rum (i used coconut)

melt butter, slowly add and stir in sugar, will come together in an almost paste like consistency...don't worry though, cause once you add the rum it re-liquifies and then you can pour over the bread pudding.

Nutrient profile
a lot of flippin calories...its made with donuts, just enjoy it :)

Built
11-28-2005, 06:59 PM
OH - MY - GOD!


Oh!


OH-OH-OH-OH-OH!

<slams hand repeatedly on tabletop>





I need a cigarette.

SW
11-28-2005, 07:21 PM
Pup, Stash is gonna be so jelous.

Built
11-28-2005, 11:57 PM
'Sokay. I'm bulking. He can food-porn me too.

Built
11-29-2005, 12:30 PM
Specialization – quads, lats, shoulders
Monday
Quads
Squats - Warmup, 8 reps with plate a side, work sets 3x7 with 155 (up a rep on my work sets!)
Unilateral Hammer Leg Press - 3x10 with two plates and a 25 a side, alternated legs, fairly low and narrow foot placement, and they were freaking HARD!

Shoulders
Rear delts - face down incline laterals, 3x12 with 8-lb dumbbells
Arnold Press - warmup, 8 reps with 35 lbs a side, 3 work sets of 6 reps with 40 a side
Side Lateral Raises - 3x12 with 12-lb dumbbells

Lats:
Cheater chins - 3x8
Loaded passive stretches between sets of
Hammer High Rows - 3x12, plate a side, one side at a time

Diet:
source grams cals %total
Total: 2196
Fat: 78 698 33%
Sat: 16 148 7%
Poly: 17 154 7%
Mono: 22 196 9%
Carbs: 157 501 24%
Fiber: 31 0 0%
Protein: 230 921 43%

Weight: 139

Pulling back a smidge on the cals - I think I may be bulking a little too fast.

harv
11-29-2005, 12:33 PM
lol at the food porn reply

Your squats and arnolds are damn strong! Nice work!

Built
11-29-2005, 12:35 PM
Thanks Harv. :)

Beegk. Strongk. Build for pull plough, like in old country.

KevinStarke
11-29-2005, 02:18 PM
Awesome looking workouts built

Built
11-29-2005, 02:22 PM
Thanks Kevin! PowerManDL helped me put it together for my bulker.

-TIM-
11-29-2005, 04:25 PM
Good god Pup! That's one helluva dessert.

Oh, and nice workout too Built.

But seriously, that dessert!! :eek:

Built
11-30-2005, 01:17 AM
Specialization – quads, lats, shoulders
Tuesday
Quads
Squats - warmup, plate a side, 8 reps; work sets, 3x7 with 155 lbs
Sissy Squats (8 reps) 2 SS with Leg Extension - (10 reps with 15 a side, unilateral HammerStrength)

Shoulders
Rear delt face-down incline laterals, 3x12 with 8 a side

Arnold press, 3x10 (35 lbs a side) SS with side lateral raises, 3x12 (12 lbs a side)

Lats:
Cheater chins - 3x8
Pullovers - 3x8 with 60-lb dumbbell
Hammer High Rows - 2x15, one arm at a time, plate a side

Diet:
source grams cals %total
Total: 2301
Fat: 82 739 33%
Sat: 22 196 9%
Poly: 14 127 6%
Mono: 33 295 13%
Carbs: 185 587 26%
Fiber: 38 0 0%
Protein: 223 893 40%

Weight: 137.4

Shark
11-30-2005, 11:13 AM
You ate 1,000 more calories then I did yesteday! sheesh.

Built
11-30-2005, 12:10 PM
<burp!>

kad
11-30-2005, 02:05 PM
Hey there! :spam:

Shark
11-30-2005, 04:04 PM
Wanna help me make a new cutting diet for when I am done PSMF'ing? I would be eternally greatfull!

Built
11-30-2005, 04:45 PM
Hi Jordan. Thanks for the spam. :rolleyes: ;)

Chris, you're on. Lemme know when.

Shark
11-30-2005, 05:05 PM
Now!

Built
12-01-2005, 12:59 PM
Wednesday, November 30
Rest day

Diet:
source grams cals %total
Total: 1803
Fat: 96 861 49%
Sat: 23 211 12%
Poly: 20 178 10%
Mono: 32 287 16%
Carbs: 53 163 9%
Fiber: 12 0 0%
Protein: 187 748 42%

Weight: 137.2

And … I got my calliper-test done for bodyfat tracking.

The following indicate the increases:

0.0_____tricep
0.0_____bicep
0.0_____subscapular
3.0_____suprailiac
2.0_____abdominals
4.0_____quadricep
1.0_____medial calf
1.6_____% bodyfat
7.2_____Body weight
3.2_____Fat mass
4.0_____LBM

On paper, I gained 4 lbs of lean mass, and 3.2 lbs of fat, with an overall increase of 1.6 percentage points in bodyfat (up to 15.7%).

According to fitday, my average cals for October were 1980, and for November were 2339. Over the course of the month, this works out to 11,129 extra calories, which, when divided by 3500 calories per pound of fat, comes to … wait for it … 3.2 lbs.

My cardio activity dropped almost COMPLETELY out of this equation. I had NOT been doing a ton of cardio, but I was probably burning off about 150-200 calories a day in cardio through the last few months of my cut. If we call it 175, over the month of November this would account for about 5500 calories that weren't being burned off from cardio.

So, to make a short story long, I don't believe I gained 4 lbs of lean mass. I'm cautiously optimistic I put on ONE OR TWO pounds of lean mass, and about 3 lbs of fat. I'm eating more carbs now, so the rest is likely water.

Still, I probably gained too fast.

In a conversation with Lyle McDonald over the last few days, he suggested that I limit weight gain to 2 lbs a month, given my age, sex, fitness level and lack of assistance. I think this will be prudent - I'll continue this bulk until the end of March, and limit my overall gains to 145, which was actually what I had been thinking at the beginning of my bulk.

Lyle also suggested that focussing on more than two bodyparts for this block training protocol I'm using may be too much, and that my shoulders don't look like they need the work, so I'm re-working my training split starting Monday to only focus on lats and quads for the block training.

I'll post up the details of my re-worked split sometime over the next few days.

Shark
12-01-2005, 02:04 PM
You fatty.

-TIM-
12-01-2005, 02:19 PM
It's ironic that the only women you will find wanting to gain weight (fat included), are on a fitness forum. Who woulda thunk it?

Built
12-01-2005, 02:22 PM
Tim, that's a very interesting observation.

We're also probably also the only ones who know how to lose weight properly.

Chris, watch it or I'll mess with your diet.

Oh - how's the vagina?

-TIM-
12-01-2005, 02:23 PM
Tim, that's a very interesting observation.

We're also probably also the only ones who know how to lose weight properly.By staying away from lifting weights, right? Cuz you don't want to get big and bulky.

:p

Built
12-01-2005, 02:24 PM
Oh, absolutely! Low fat and cardio all the way!

Wikked1
12-01-2005, 02:30 PM
I'm totally confused did you say you're at 15.7% body fat? :scratch: With abs like that?
I SWEAR I'd probably donate a reproductive gland(READ THAT AS ONE of TWO BOYS)(someone is bound to take that and run with it)to have my abs look that good!