My Journal

[Cackerot69]

Diet:

my current diet consists of:

4000 calories
400g of carbs
300g of protein
133g of fat
8 liters of water

basic 40-30-30 breakdown.

Training:

monday-back-biceps
weighted pull ups-4x4-8
bent over row-3x6-8
deadlifts-2x6
barbell curl-3x4-6
static hold-1x30 secs

wedsday-chest-shoulders-triceps
incline DB press-2x4-6
superset: incline DB flyes-2x4-8
flat DB press-2x4-6
superset: flat DB flyes-2x4-8
side raise-2x4-8
DB shoulder press-2x4-6
lying tricep press-3x4-6

friday-legs/abs
squat-3x6-8
superset: leg ext-3x8-10
leg curl-3x4-6
calf raise-2x6-8
jacknife pushups-2x4-12

Supplements:

just started creatine today, using my own dosing method.

week 1: load-10g 2x a day.
week 2 and any time after that: 5g post workout.

ALA: using it for its insulin mimicing effects mainly...really seems to help when drinking a 750 calorie shake.

multivitamin: make sure there are no vitamin deficiencies in my diet, especially since i puke at the site of vegetable and fruit is not included due to the sugar content.

calcium: no dairy, need calcium.

ProLab N-Large2: just calories, bulking cleanly with no appetite isn't very easy, N-Large 2x a day gives me 1240 easily consumed calories.

Goals:

well, i'm currently 5'9" 142lbs, AKA a skinny mofo. this is my second time bulking, bulked for 5.5 months last time and gained a good 35lbs...25LBM, 10 fat. started BBing at 115lbs. i want to be at least 160, hopefully 170 by June, regardless of bodyfat %...i found cutting to be very easy, dropped 5% bodyfat in 6 weeks. no muscle lost.

Strength Goals:

none really set. i just strive to add a rep, or some weight every workout. but, i do want the 60lb DB's for incline DB press

Updates:

not much to say today, kinda my cheat day. this journal will be updted daily if time permits, and time usually does permit

[Cackerot69]

Update, 1/21:

Diet: so far, perfect. one more meal to eat, already in the fridge ready to eat. 6 liters of water so far.

Training:

sucked!!!! today was leg day.during my final warm up set of squats, after a complete warm up and some stretching, my hams cramped up. couldn't even squat with no weight this hurt so much. dunno what the hell happened but it sucked. Chest/Back tomorrow. split has changed...workouts still the same though except for delts. added rear delt training, 2 sets of 6-8 reps of rear delt raises.

new split:

monday-chest/back
wedsday-legs/abs
friday-shoulders/arms

same as Hulk's split, need a change.

Supps: perfect, all supps on time.

[Cackerot69]

Update:

Training:

chest and back. what a hard workout...felt sick on my first couple of sets for chest, not sure why. up a rep on DB presses, and 2 reps on flyes. back training needs to change. bent rows are not working...the only results i get from them is a sore lower back and pumped biceps. started using lifting straps for the first time today...dramatically increased my intensity...only need 6 sets to kill my back instead of the usualy 9. direct forearm work will be added. added 1 rep to my pull ups, 10lbs to my row, and 10lbs to my dead...although i dropped a rep with the 10lb increase on deads. overall - good workout.

Diet:

meals on time, well, meal 3 was a little late, about 30 mins...but other than that, perfect. 2 gallons of water completed.

Supps:

all supps on time.

Goals:

set a few strength goals for 12 weeks...

250lb deadlift for 6 reps.
225lb squat for 6 reps
60lbs DB press for 6 reps

Stats

i didn't add these before but i have decided i should.

weight: 142lbs
height: 5'9"
bodyfat %: 12.2%

no training tomorrow.

[Cackerot69]

Update:

Diet:

all meals on time, eating meal 6 now. had to substitue a 6oz chicken breast for 2 scoops of whey on meal 3, but other than that - perfect.

got 6.5 liters of water done so far, 8 will be complete by the end of the day.

Supps:

all supps on time.

Training

off day. legs tomorrow.

here i go again changing my split...

monday-back/rear delts
tuesday-chest/abs
wedsday-off
thursday-legs
friday-shoulders/arms
saturday and sunday-off

this split will start next week, if i don't change it by then

Sleep

forgot all about this. just read Anthony's journal and that reminded me. last night - 7 hours. feel very good today though. 3:00am - 10:00am. thats how i like to sleep, but unfortunately school interfers with that

school doesn't start untill 12:00pm tomorrow so i'm good.

Note

if you have any comments please post them. something you think i'm doing wrong, questions, whatever.

[Cackerot69]

ok, just an update to todays update

now that the day is over i got 10 liters of water, and 4650 calories.

i'm also feeling a little sick today...not sure why.

just thought i would add that.

[Time + Patience]

It sounds like you are doing a good job, eattin all your meals, that's my biggest problem, not eatting all of my meals a day. When I can start eatting all 6 meals, and start Squatting and Deadlifing regularly after my ankle heals, then I will be gettin huge, guaranteed.

[Cackerot69]

Update: wedsday

Diet

got all 4000 cals down...2 gallons of water, all supps on time.

Training

trained legs. great workout. squats up 10lbs, SLDL up 20lbs, leg curl up 10lbs. abs are hurtin.

Sleep

got 13 hours.

Update: Thrusday

Diet

diet was off a little...only fit 5 meals in, becuase i woke up at 1:30pm. 3500 cals. still got my 2 gallons of water in, and all supps on time.

Training

did shoulders and arms today, becuase i knew my energy levels would suck today, and they do. i tried to BB military, sucked, back to DB's. side laterals up 2 reps. did rear delt raise, they are hurting today. i decided to drop the weight a little for bi's and really concentrate on form, so they went down 5lbs on BB curl. i added incline DB curl. did 3 sets of tricep presses, up 5lbs.

Sleep

only got 1.5 hours!!!! feel good though, actually feel energized. can't make a habit of this though...going to bed soon.

Update: Today

cheat day. water is only at 1 gallon for today...feel like crap, i think cheat days will be eliminated from my schedule from now on...they are of no benefit.

No Training

Sleep

going to bed in a few minutes...

[Cackerot69]

Update

Diet

yesterdays diet sucked, no food in the house. i got all my food now, diet will be perfect from now on. water was only a gallon last 2 days. supps on time.

No Training

Weigh Ins

i'm now 143lbs, not where i wanted to be. my body is doing the same thing it did last time. i have to up calories by 500 every 3 weeks....kinda sucks.

[Cackerot69]

Sleep

good 10 hours last 2 nights.

[Cackerot69]

New Diet:

Meal 1-7:00am

4 scoops ProLab N-Large2 in water.
1/2 bagel
1 tbs canola oil.
1 multivitamin, 250mg ALA, 1 calcium/magnesium

calories-911
protein-58g
carbs-118g
fat-23g

Meal 2-11:00am

1 tuna sandwich on 12 grain bread
1/2 cup oatmeal
1.5 tbs mayo

calories-700
protein-47g
carbs-74g
fat-24g

Meal 3-3:00pm

i can of tuna on a multi grain bagel
1/2 cup oatmeal
1 tbs canola oil

calories-740
protein-50g
carbs-81g
fat-24g

Pre workout-3:30pm

1 large cup of coffee (10g of carbs)
2g tyrosine
1 liter of water

4:00-4:45-workout

Meal 4-5:00 (post workout)

4 scoops ProLab N-Large2 in water
1/2 bagel
1 tbs canola oil
1 multivitamin, 1g vit C, 400IU vit E, 250mg ALA, 1 calcium/magnesium

calories-911
protein-58g
carbs-118g
fat-23g

Meal 5-6:00 (post workout meal 2)

1 tuna sandwich on 12 grain bread
1.5 tbs mayo

calories-540
protein-41g
carbs-46g
fat-21g

Meal 6-8:00

1 tuna sandwich on 12 grain bread
1.5 tbs mayo
1.4g cranberry extract

calories-540
protein-41g
carbs-46g
fat-21g

Daily Totals:

Calories-4402
protein-295g
carbs-495g
fat-138g
1-2 gallons of water

[Cackerot69]

Update

decided not to train yesterday, had no energy...figured i would be better off delaying a day. diet was so so, gotta work on my diet consistency...water only a gallon again. supps on time. got 4.5 hours of sleepand took some benedryl this morning before school like an idiot. went to the nurse and slept from period 1 to period 6...ate lunch an hour late becuase of that...but at least i got my sleep in and didn't have to be in class.

todat i'm going to train chest/back, having my pre workout stuff now, i will update this again when the day is over - 8:30pm.

[Cackerot69]

Update:

so far all meals are on time...just trained chest and back. i can't keep doing this, its pretty much impossible for me to get through both bodyparts on one day...didn't have the intensity left for the 2 sets of deads i was supposed to do, so i skipped them. lats are fried though, switched the routine a little:

pull ups-2x4-8
bent row-2x4-8
superset: DB pull over-2x6-8
deads-2x6

i'm considering going even lower on volume...

my sleep is really hindering me...need more sleep! from now on - 8 hours, NO LESS!!!!! oinly been getting 4-5 hours lately and i'm paying for it in gains. pull ups are down 2 reps but my bodyweight is 148 today, last week it was 143. BB row up 10lbs...incline DB press up a rep, flyes down 2 reps (what i wanted)...flat DB press down a rep and so was flat flyes.

have 2 more meals to eat, right when i'm done with my last one...i'm going to sleep!

[Franco]

Originally posted by Cackerot69
Update:



my sleep is really hindering me...need more sleep! from now on - 8 hours, NO LESS!!!!! oinly been getting 4-5 hours lately and i'm paying for it in gains. pull ups are down 2 reps but my bodyweight is 148 today, last week it was 143. BB row up 10lbs

Well Done Cack that is great news about your weight and lifts. How do you look in the mirror at the mo?

I see your currently having troubl sleeping like myself

[Cackerot69]

Update

well, only got 5 hours of sleep last night, so i skipped school and slept all day, ended up getting 14 hours! diet is off becuase of the sleep, but i needed the sleep more then the food. no training today...tomorrow - legs/abs. considering takeing a sleep aid, going to take some dymetap tonight and see if that does anything, but i don't really want to rely on drugs to sleep and to stay awake. i hate this insomnia crap, tired all day long, then when its finally time to go to sleep i can't get to sleep! grrr. water - 6 liters...yesterday also 6 liters.

"Well Done Cack that is great news about your weight and lifts. How do you look in the mirror at the mo? "

i look exactly the same except that my chest is growing extremely fast. i just weigh 8lbs more. top 2 abs are still in, same as before i started bulking.

"I see your currently having troubl sleeping like myself"

yup

[Cackerot69]

Update

diet was 'ok'...i ate a cheat dinner...4 hamburgers on 12 grain. yum. training is moved to today - legs/abs. drank 6 liters of water...can't wait till weigh ins, i think i might be 150! woohoo got 7 hours of sleep last night, fuking sleeping pills don't do anything, just layed there for about an hour and finally dozed off.

will update again when training is complete - about 7:00pm.

[Anthony]

Stop drinking so much coffee ...

[Cackerot69]

well, weight is at 146 now...it seems i always weigh 146. not checking bodyfat for another 2 weeks.

diet has sucked for last 2 days, perfect today. water is a gallon all 3 days. supps, as always, on time.

trained legs/abs today...i'm getting real low on volume, and i'm getting equal if not better results. today i did...

squat-2x6
SLDL-2x6
calf raise-2x12
ab wheel-2x5

legs are dead...

added 5lbs to my squat, and 10lbs to my SLDL.

sleep has been about 10 hours the past 3 days....going for 7 tonight.

i'm not going to keep updating this everyday....maybe 3-5 times a week...

[Cackerot69]

the best bodybuilding day i've had in a while.

trained chest/shoulders/triceps today, added 5lbs to my DB presses finally! 1 rep to my flyes....did dips instead of flat DB press...did 4 reps at 154lbs. added 5lbs to my DB shoulder presses and got 4 reps...did a drop set on laterals. tricep presses were down a rep, but thats bcuz i did chest first this time, instead of my usual biceps only.

calories...new food PR !!!

5523 calories today!!!!!!!
604g of carbs
410g of protein
163g of fat

water - 10 liters...very high for me.

all supps on time.

sleep - 7 hours last night, gonna be 8 solid hours tonight, maybe more if school is closed, still snowing out.

[Edited by Cackerot69 on 02-05-2001 at 10:27 PM]

[Cackerot69]

last 3 days i've been on vacation...diet sucked, no training, no supps, water sucked, sleep was good. nothing else to add.

[Cackerot69]

oh yeah, i'm almost sick too, coming down with something.

[Savannah]

Well, currently cackerot69 I'm just working on keeping the size I've already got in my legs and am just working on tightening and hardening them up. Therefore I'm working in the 20-30 rep range and using a weight that alllows me to work through those reps and concentrate on squeeezing each rep as apposed to just pushing the weight!

[Cackerot69]

didn't we already talk about this Miss Grossman?

[Cackerot69]

still not much to update...feel like ****, sleep like ****, eat like a pig, and don't train.

i'm sick.

[Cackerot69]

New Diet

Meal 1-7:00am

4 scoops ProLab N-Large2 in water
1 multigrain bagel
1 1/2 tbs canola oil
1 multivitamin,1g vit C,400IU vit E, 1 cal/mag

calories-1084
protein-63g
carbs-145g
fat-28g

Meal 2-11:00am

1 can of tuna on a multigrain bagel
1/2 cup oatmeal
2 tbs mayo
1g vit C

calories-772
protein-49g
carbs-81g
fat-28g

Meal 3-3:00pm

1 scoop whey in water
1 multigrain bagel
1/2 cup oatmeal
1 tbs canola oil

calories-665
protein-43g
carbs-85g
fat-17g

4:30-5:00-Train

Meal 4-5:15 -post workout-

4 scoops ProLab N-Large2 in water
1 multigrain bagel
1 1/2 tbs canola oil
1 multivitamin,1g vit C,400IU vit E, 1 cal/mag

calories-1084
protein-63g
carbs-145g
fat-28g

Meal 5-6:30

1 can of tuna on 12 grain bread
1 cup of oatmeal
1 tbs canola oil
1.5g cranberry extract

calories-796
protein-47g
carbs-98g
fat-24g

Meal 6-8:30

1 1/2 scoops whey in water
1 cup of oatmeal
1 tbs canola oil
1g vit C

calories-622
protein-50g
carbs-56g
fat-22g

Daily Totals:

calories-5023
protein-315g
carbs-610g
fat-147g
6-8 liters of water

New Training

monday/thursday:

bench press -ss- flye-2x6
weighted dips-2x6
skull crusher-2x6
squat-2x6
leg ext-1x10
leg curl-1x6
calf raise-2x8

tuesday/friday:

weighted chins-2x6
barbell row-2x6
DB pull over-1x10
military press-2x6
straight bar curl-2x6
shrugs-2x10
ab wheel-2x6-12

diet went good today, no training....sick.

[Cackerot69]

well, diet has been good last few days, going to train today. will update post workout.