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Shulk
08-09-2009, 01:39 AM
I just competed at the 2009 Junior Nationals and placed 9th in the lightweight class. This thread is going to detail my offseason where my goal is to put on more thickness and gain sponsorship. Join me as I will detail my training protocol's and diet and supplementation. I hope you are able to learn something from my posts.

Shulk
08-09-2009, 01:50 AM
Pictures from 2009 Junior Nationals

Shulk
08-09-2009, 01:55 AM
For a month or 3.5 weeks after the show I ate everything in sight and followed the following diet, supplementation, and lifting split.

Diet
Meal #1
8 egg whites
1 cup oatmeal
+
3 scoops Mass Maker + 1 scoop Muscle Provider


Meal #2
5 oz lean meat
1 cup cooked rice
1 cup vegetables
+
3 scoops Mass Maker + 1 scoop Muscle Provider


Meal #3
5 oz lean meat
6 to 8 oz white potato
1 cup vegetables
+
3 scoops Mass Maker + 1 scoop Muscle Provider


3 Shakes through the day (most convenient for you)
6 scoops Mass Maker + 2 scoops Muscle Provider


Supplements
Super Pak with meal #1
Multiple Enzymes - 2 with each meal
Slin-Trol - 1 with each meal
Ultra 40 - 4 with each meal
Mass Aminos - 4 with each meal
Mass Aminos - 30 during training sessions
Creatine Select - 1 scoop with each meal for first week and then 2 scoops daily after first week
Advanced Antioxidants - 3 after training


Training
3 days per week (Monday, Wednesday, Friday) - same workout


Everything is 4 sets with a rep range of 10/8/6/15 (set of 15 is obviously decreasing weight and kind of a pump set)


Exercises
Bench Press or Incline
Squats
Bent Rows
Barbell Curls
Deadlifts
Standing Military

Shulk
08-09-2009, 02:03 AM
This is what I looked like after this phase (3.5 weeks post contest)

Shulk
08-09-2009, 02:06 AM
Picture of the back also:

Shulk
08-09-2009, 02:12 AM
After eating everything in sight it was time for what I like to call a hardening phase for the next two weeks.

Here is the diet:

MEALS

Meal #1
2 whole eggs, 4 egg whites, 5 oz. lean beef 3/4 cup oatmeal before cooking

Meal #2
(Shake Option): 3 Scoops UMP 16 oz. water (or less water as a pudding)

Meal #3
10 oz. chicken (before cooking) or 9 oz can tuna or fish6 oz. red potato, 6 oz sweet potato or 1 cup cooked rice2 cups vegetables or salad w/ 2 TBS. Low Cal Dressing

Meal #4
(Shake Option): 3 Scoops UMP 16 oz. water (or less water as a pudding)

Meal #5
10 oz. sirloin steak or other meat6 oz. potato, 2 cups vegetables or large salad

Meal #6
(Shake Option): 3 Scoops UMP 16 oz. water (or less water as a pudding)

*4x30 min. cardio sessions, 12 quadracarn per day, 3 scoops creatine select, 4 density with each meal, 4 Ultra 40s' with each meal, 1 super pak with breakfast.

*I use Beverly Interantional Supplements

Shulk
08-09-2009, 02:15 AM
Workout split was like this:

Mon-Shoulders/Abs/Calves (30 min. Cardio)
Tues-Legs/Abs
Wed-Off (30 Min. Cardio)
Thurs-Chest/Tris
Fri-Back/Bis(30 min. Cardio)
Sat-Off
Sun-Off (30 min. Cardio)

Shulk
08-09-2009, 02:18 AM
After hardening phase weight went from 189lbs morning to 179lbs morning. I noticed I was leaning out and I lost quite a bit of weight during the two weeks.

Shulk
08-09-2009, 02:21 AM
Now its time for the GAIN PHASE!

buster12
08-09-2009, 02:21 AM
good stuff bro . I'll be watching...closely...lol jk

Shulk
08-09-2009, 02:25 AM
Here is the gain phase diet:

MEALS

Meal #1
2 whole eggs, 4 egg whites, 5 oz. lean beef 3/4 cup oatmeal before cooking

Meal #2
(Shake Option): 3 Scoops UMP 16 oz. water (or less water as a pudding) with 4 tbsp heavy cream

Meal #3
10 oz. chicken (before cooking) 6 oz. red potato, 6 oz sweet potato or 1 cup cooked rice, 2 cups vegetables or salad w/ 2 TBS. Low Cal Dressing

Meal #4
(Shake Option): 3 Scoops UMP 16 oz. water (or less water as a pudding) with 4 tbsp heavy cream

Meal #5
10 oz. sirloin steak or other meat6 oz. potato, 2 cups vegetables or large salad

Meal #6
(Shake Option): 3 Scoops UMP 16 oz. water (or less water as a pudding) with 4 tbsp heavy cream

Supplements:
1 super pak with breakfast
4 Ultra 40's each meal
4 Mass Aminos each meal
2 scoops NO-Xplode Pre workout

Cheat meal 1x per week
1000-1200 calories
low protein, low fat
example large bowl of pasta, low fat cheese pizza, etc.

Shulk
08-09-2009, 02:25 AM
Workouts:

1) DAY 1- 30.
Use the 4% Solution on your main exercises only (*). On the other exercises, use varying reps, but if you get more reps than listed, always increase your weights next time.
Day 1:*Bench Presses: 4-5 sets x 5 – 7 reps (use the 4% solution). Dumbbell Flyes: 3-5 sets x 7 – 9 reps.Bent-Arm Pullovers: 3 sets x 7 – 9 reps.*Deadlifts: 4-5 sets x 5-7 reps (use 4% solution).Bent-Over Rows: 4-5 sets x 5 – 7 reps.Pulldowns: 3 sets x 7 – 9 reps.

Day 2:*Squats: 4-5 sets x 5 – 7 reps (use the 4% solution)Leg Extensions: 3 sets x 8 - 10 reps.Leg Curls: 3-5 sets x 7 – 9 reps.Crunches/Leg Raise: 3 sets x 20 reps eachDonkey Calf Raise: 4-5 sets x 12 reps (or super set with seated calf raises 4-5 x 12).

Day 3: Rest

Day: 4: *Standing Barbell Presses: 4-5 sets x 5 – 7 reps (use 4% solution).Now, for variety we’re going to do an alternating tri-set:Alternate Dumbbell Presses: 4-5 sets x 5 – 7 reps.*Alternate Dumbbell Curls: 4-5 sets x 5 – 7 reps. (use 4% solution).*Close-Grip Bench Presses: 4 sets x 5 – 7 reps. (use 4% solution).Superset:Reverse Curls: 3 sets x 5 – 7 reps.Triceps Pushdowns: 3 sets x 7 – 9 reps.

Day 5: Rest

Day 6: Repeat Day 1

4% is the increase in load from workout to workout.

Shulk
08-09-2009, 02:28 AM
Additional information on 4% rule.

First --- How to Use The Charles Poliquin 4% Solution!
You will be doing 4-5 sets. Here is how it works: start with your best 7-rep weight for your 1st workout. Try to get 4-5 sets of 7 reps with this weight. If you can’t make all 7 that’s fine, if any set drops below 5 reps your initial weight is too heavy. The next workout for that body part, increase the starting weight by about 4% and go for 6 reps. The third workout, increase the weight again by 4% again and shoot for 5 reps per set. That is one Full Cycle (over 15 days)

After the first full cycle 15 days, when you come around to the body part again, use the weight you used in workout 2 of cycle 1 and try for 7 reps. (You should have averaged 6 reps during the previous cycle with this weight.) In your actual workouts, rest 3 - 4 minutes between sets (or alternate with an antagonistic (push-pull) and use all basic exercises.


Here’s an example for the bench press with a 7-rep max of 225:
Cycle 1: 15 daysWarm-up, then 4-5 sets of 5 - 7 reps with 225.Next time you train that body part: Warm-up, then 4-5 sets of 4 - 6 reps with 235.Next time you train that body part: Warm-up, then 4-5 sets of 3 - 5 reps with 245.Cycle 2: Next 15 daysWarm-up, then 4-5 sets of 5 - 7 reps with 235. (225 to 235 isabout a 4% increase).Next time you train that body part: Warm-up, then 4-5 sets of 4 - 6 reps with 245.Next time you train that body part: Warm-up, then 4-5 sets of 3-5 reps with 250 – 255.

Shulk
08-09-2009, 02:29 AM
Thanks Buster, I will be posting pics on Sunday.

OneWideBack
08-09-2009, 09:57 AM
Looking forward to seeing the pics ! :)

Shulk
08-09-2009, 10:15 AM
This morning I weighed in at 180.2 a slight jump from last sunday where I was around 179lbs. Not completely sure if its a little water or a real gain. Pictures to follow sometime today. Big chest/back workout today...hopefully I get stronger this workout!

ANADROLicfreak
08-09-2009, 10:45 AM
nice journal.

Shulk
08-09-2009, 11:56 AM
Thanks Anadrol...my goal is to gain 1-2 lbs for the next 4 weeks and stay lean. Gotta get stronger so that I can put on thickness.

ANADROLicfreak
08-09-2009, 12:17 PM
hey man were in the same boat.lol

Shulk
08-09-2009, 09:34 PM
Here are some pictures after my first week of gaining Sunday August 9th 2009. I am still very soft but I continue to be hungry so maybe I will lean out a bit and put on some size. We will see.

ANADROLicfreak
08-09-2009, 09:35 PM
i like the side ways pic lol

Shulk
08-09-2009, 09:42 PM
haha...here is the front veiw.

ANADROLicfreak
08-09-2009, 09:44 PM
looking good.what are you wanting to bulk up to?

Shulk
08-09-2009, 10:15 PM
Front View

Shulk
08-09-2009, 10:16 PM
I hope to get up to 185lbs morning weight.

ANADROLicfreak
08-09-2009, 10:16 PM
gaining mass is so fun lol.

Shadow
08-09-2009, 10:23 PM
How tall are you?

Shulk
08-09-2009, 11:04 PM
5 foot 6

Shadow
08-09-2009, 11:06 PM
5 foot 6

Cool, same height as me! I ask because everybody on this goddamn forum seems to be tall as hell.

AVBG
08-09-2009, 11:09 PM
I like how you've set the journal out Shulk.. I will be following your progress!

Shulk
08-09-2009, 11:11 PM
I also forgot to mention that up to this point I am a lifetime natural. Not that I judge others, its just that as a result gains come very slowly for me.

Shulk
08-09-2009, 11:13 PM
Thanks AVBG...this plan that I am following claims that some lifters have gained as much as seven pounds! Now while I am skeptical of this I do think that heavy lifting in the 8-12 range can provide me with some thickness and so I am really liking going heavy because of that.

Shulk
08-09-2009, 11:13 PM
Shadow you are looking thick buddy...being short has its advantages!

Shadow
08-09-2009, 11:15 PM
Shadow you are looking thick buddy...being short has its advantages!

LOL, true. And I think you're talking about my arm pic on my profile? Cuz that's not me in the avi.

AVBG
08-09-2009, 11:16 PM
Thanks AVBG...this plan that I am following claims that some lifters have gained as much as seven pounds! Now while I am skeptical of this I do think that heavy lifting in the 8-12 range can provide me with some thickness and so I am really liking going heavy because of that.

I'm now going to look further into it... I gotta do something a little different myself (more props for your status too - not that it bothers me either way lol)

Shulk
08-09-2009, 11:18 PM
here is a link to the exact program I am following...http://bodymusclejournal.com/vol03/7seventy.html

Shulk
08-09-2009, 11:21 PM
I tweaked the diet and added a few things like the cardio during hardening and cheat meals weekly. If I gain too much body fat with the cheat meals I will switch them to every other week. I also take slin trol with cheat meals. This is Scoobysnacks product and it works great to control the spike of insulin with high carb meals.

AVBG
08-09-2009, 11:32 PM
I tweaked the diet and added a few things like the cardio during hardening and cheat meals weekly. If I gain too much body fat with the cheat meals I will switch them to every other week. I also take slin trol with cheat meals. This is Scoobysnacks product and it works great to control the spike of insulin with high carb meals.

Is your metabolism generally on the sluggish side?

Can you either post me a link or post up the slintrol info? Is it anything like the BSN Cheaters supp?

Shulk
08-10-2009, 12:23 AM
My metabolism is usually slow in the offseason.

Here is the link http://www.nattynutrition.com/Slin-Trol.html

Shulk
08-10-2009, 12:23 AM
I only take 2-3 slin trol with my cheat meal though. Otherwise I take it during my contest prep.

Shulk
08-10-2009, 12:37 AM
Next Friday I will post my subscap, kidney, and abdominal skinfolds.

Shulk
08-11-2009, 12:02 PM
Woke up this morning and my abs were more visible than they have been in a long time...must have been the hot dog and fries that hardened me a bit!

Scoobysnacks
08-11-2009, 01:58 PM
Hey just found this, some good stuff going on in here, just hit 179 morning weight myself, perhaps a tad shorter than you are, but you are still kicking my butt in the gaining phase. You appear to be staying pretty lean too, my legs get fat you look pretty lean.

ANADROLicfreak
08-11-2009, 02:05 PM
keep up the mass gaining.

Shulk
08-11-2009, 04:55 PM
Thanks Scooby...I am soft in the upper body but my legs do stay pretty lean.

Shulk
08-12-2009, 12:07 PM
Today is shoulders and arms. My arms really need some work, gotta hit it hard!

Shulk
08-13-2009, 01:18 AM
Hit it hard
170 lbs Standing Military Press
75 lbs Alternating Dumbell Press
55 lbs Dumbell Curl
215 Close Grip Bench Press
150 Reverse Curl
Stack with a 35lb plate straight bar pressdown

Strength is just starting to come back after the contest!

Tomorrow is cheat day...Bernelli's Mostaciolli here I come!

Shulk
08-13-2009, 10:57 AM
181.6lbs this morning.

ANADROLicfreak
08-13-2009, 11:02 AM
nice gains.

Shulk
08-14-2009, 12:37 PM
Pictures from today 8-14-09

ANADROLicfreak
08-14-2009, 12:54 PM
looking big.sick quads.

Shulk
08-14-2009, 12:55 PM
Thanks Buddy!

ANADROLicfreak
08-14-2009, 12:56 PM
it looks like your making good gains right out of the gate.

Shulk
08-14-2009, 02:50 PM
I sure hope so...this is the strongest I have been and I am focused at each workout.

ANADROLicfreak
08-14-2009, 02:52 PM
i give you natty guys props.keep it up.

Shulk
08-18-2009, 12:16 AM
My measurements from last friday were as follows:

abs-13mm
subscapular-12mm
Kidneys-13mm

Overall, I am a bit worried about my abs skinfold but after the next hardening phase I will be able to gauge my condition a bit better. During the last hardening phase I went from 189lbs to 179lbs so this time I anticipate going from 180-181lbs to 175lbs and being much leaner.

Shulk
08-18-2009, 12:27 PM
182.0lbs this morning.

Scoobysnacks
08-18-2009, 03:32 PM
Pictures from today 8-14-09

Our shape and structure is eerily similar, have you went in and seen my pics at 180 we look fairly close in structure, but your damn legs stay much leaner than mine.

Good work, keep pushing.

Ss

Scoobysnacks
08-18-2009, 03:34 PM
My measurements from last friday were as follows:

abs-13mm
subscapular-12mm
Kidneys-13mm

Overall, I am a bit worried about my abs skinfold but after the next hardening phase I will be able to gauge my condition a bit better. During the last hardening phase I went from 189lbs to 179lbs so this time I anticipate going from 180-181lbs to 175lbs and being much leaner.

Those arent to bad, my ab is pinching 12-13 too, I try not to go above 13, thats the highest I let it go last offseason. Prior to that Id keep it at 8 or lower and just really couldnt make any noticeable gains contest to contest.

Shulk
08-21-2009, 12:24 AM
Yea I definately feel like the heavier I get the stronger I become. My goal this offseason is to move more weight to put on some dense muscle tissue so I believe it is working. Today my metabolism felt a bit slow, as I was not as hungry as I have been. Don't know if its the diet getting monotonous or my body telling me I am storing too much bodyfat?

Shulk
08-23-2009, 12:16 PM
182.8lbs this morning...still getting stronger each workout!

Koubs
08-24-2009, 09:17 PM
What supplements do you use?? LOL, what's up buddy, i've been away for a while, nice detailed thread, makin good progress bud

Shulk
08-25-2009, 10:55 PM
Thanks Matt, lifting heavy for the first time and I think it has helped me to make that progress. I am almost done with my gaining phase. I have another shoulder workout and then my last three chest/back, legs, and shoulders/arms splits and then I start hardening for ten days I believe it is and follow that with a german volume training like split as I work to gain more muscle.

Shulk
08-31-2009, 10:41 PM
Here are my pictures for phase one the gaining phase. Next up is ten days of hardening and another gain phase.

Shulk
09-01-2009, 08:54 PM
While deadlifting not to long ago I felt a crunch in my left shoulder. It's still a bit sore, hopefully after the hardening phase is over it will feel better so I can lift heavy again.

Shulk
09-08-2009, 10:52 PM
Weighed in at 179lbs this morning. Hardening phase over on Thursday, should have some pictures and measurements on that day. Infraspinatus is feeling better from deadlift accident. Hopefully it heals fully.

Shulk
09-12-2009, 11:29 PM
I just entered the second gaining phase. After a 10 day hardening phase my weight was 180lbs and my measurements were:

Abs:15mm (Kind of high!)
Kidney: 14mm
Subscap:15mm

A new person did my measurements, not sure if she pinched a bit hard but those were the measurements I got.

Did deadlifts yesterday. 225lbs (light) for 15 reps, 5 sets with 90 seconds rest in between. Pretty tough as I am used to much more rest in between sets. Back was pretty sore the next day so it went well.

Workouts are 5x5 for heavy compound lifts and the other exercises are in the same rep range as original gain phase workouts.

Shulk
09-14-2009, 10:49 PM
Here are pictures after a 10 day hardening phase. Cardio 4x per week, 30 minute sessions. Low intensity cardio meaning heart rate under 115 bpm.

Shulk
09-22-2009, 10:30 PM
I am in the last gaining phase. The workouts have been tough as I am a little burned out from doing the same movements. Only a few more to go. Getting stronger at each workout though so that is a plus.

ANADROLicfreak
09-22-2009, 10:31 PM
looking good.hows the training going?

Shulk
09-23-2009, 08:39 PM
Training is going well, but it is getting a bit stale. Can't wait to finish the gaining phase and switch up the exercises.

ANADROLicfreak
09-24-2009, 02:23 AM
ya just power through the boring ness.lol.

Shulk
09-29-2009, 09:08 PM
184.4lbs this morning.

Shulk
10-13-2009, 02:51 PM
Morning weight is 185bs. I am on day three of my hardening phase. After 10 days I am going to start a new program. New pictures to follow.

Shulk
11-01-2009, 10:15 PM
Here are pictures after the entire gaining phase is over. 70 days and I would say I added about 2lbs. I would consider that a success!

Shadow
11-01-2009, 10:25 PM
lookin' good bro. keep at it!

Northman
11-01-2009, 10:47 PM
Great v taper bro.

Shulk
11-03-2009, 09:21 PM
Thank you guys!

Northman
11-03-2009, 09:33 PM
What do you use drug wise to stay lean in the off season?

Shulk
11-04-2009, 10:44 PM
Northman, to stay lean I just follow the hardening phase diet and do cardio each 30 days or so for a 10 day period. Then I do another gain phase followed by hardening phase. I alternate in order to stay lean. The hardening phases are almost like mini rebounds after a show. They work well.

Northman
11-04-2009, 11:07 PM
Northman, to stay lean I just follow the hardening phase diet and do cardio each 30 days or so for a 10 day period. Then I do another gain phase followed by hardening phase. I alternate in order to stay lean. The hardening phases are almost like mini rebounds after a show. They work well.


Good technique for sure, I thought maybe you would say GDA's or something along that line.

Shulk
11-06-2009, 09:14 PM
Just figured out the next phase is a gain phase push for Team Universe. I am planning on getting up to 190-200lbs, not too sloppy, but I will gain fat. I am also going to try Dog Crap training. I will post my diet and training schedule soon...

Shulk
11-07-2009, 06:31 PM
Here is the new diet. I am going make a push for Team Universe. I hope to get my weight up to 195-200lbs. This diet will surely do that! I have a good 4-5 months to get bigger. I start on Monday. I will also be doing DC training for the first time.

Meal #1
4 whole eggs + 2 oz cheese
1 cup cottage cheese
2 English Muffins
1 Bagel
12 oz whole milk

Meal #2
2 Scoops Ultimate Muscle Protein,
1.5 cup oatmeal,
8 TBS heavy cream, 24 oz. water

Meal #3
9 oz. chicken breast (before cooking)
12 oz. sweet potato, red potato or 2 cup cooked rice
2 cups vegetables or salad w/ 2 TBS. Low Cal Dressing
Large Salad w/ 3 TBS Olive Oil & Vinegar Dressing
12 oz whole milk

Meal #4
2 Scoops Ultimate Muscle Protein,
1.5 cup oatmeal,
8 TBS heavy cream, 24 oz. water

Meal #5
9 oz. chicken breast (before cooking)
12 oz. sweet potato, red potato or 2 cup cooked rice
2 cups vegetables or salad w/ 2 TBS. Low Cal Dressing
Large Salad w/ 3 TBS Olive Oil & Vinegar Dressing
12 oz whole milk

Post Training
Double Quarter Pounder meal from McDonalds with diet coke

Supplements
1 Super Pak with meal #1
4 Ultra 40 liver per meal
8 to 12 Muscle Synergy twice per day
3 Antioxidants after training
Glutamine - 30 grams training days (10 gm upon wake, before train & bed)
- 20 grams non training days (10 gm upon wake & before bed)
Creatine - (first week 5 grams per meal - then 20 gm workout days, 10 gm non
workout days)
You may also want to look at a product like Xtend or others for advanced
recovery around training time.

Shadow
11-07-2009, 07:09 PM
Do you know what bodyfat range you're going to try to hover around to get up to that weight?

Shulk
11-08-2009, 02:45 AM
Well when I talked with my trainer he said that my skinfold on my ab could go up to around 20mm. I would say that would be around 15-16% bodyfat. So I will definately have to "get fat" to put on this weight but once I get there the goal is to maintain that weight while working on weak points.

Shadow
11-08-2009, 10:38 AM
Ahhhhhhhhhhh okay, gotcha.

Northman
11-08-2009, 08:49 PM
Why you switching to DC as a nattie? Just curious...

Shulk
11-08-2009, 09:50 PM
I really need to try something new, more intense so that I can shock my body and I want to be able to say that I have tried everything if anyone asks me. So DC was a natural fit and I hope that I can recover from it. With this past split I was doing legs twice a week most weeks so I think I will be able to. At least I hope I can...

Shulk
11-15-2009, 01:45 AM
I was not able to take in all of the calories of the previously listed diet plan so my trainer created a hybrid meal plan that will still allow me adequate calories but I can actually get all my meals in.

Meal #1
2 whole eggs + 4 egg whites
5 oz. lean beef
3/4 cup oatmeal before cooking

Meal #2
2 Scoops Ultimate Muscle Protein,
1 cup oatmeal,
4 TBS heavy cream, 24 oz. water

Meal #3
6 oz roast beef + 6 oz turkey breast (both deli meat)
4 slices bread (would recommend pumpernickle, dark rye or sourdough)
2 TBS Mayo
2 oz cheese
(feel free to add in lettuce, pickles or other condiments)

Meal #4
2 Scoops Ultimate Muscle Protein,
1 cup oatmeal,
4 TBS heavy cream, 24 oz. water

Meal #5
12 oz. lean beef
12 oz. sweet potato, red potato or 2 cup cooked rice
2 cups vegetables
Large Salad w/ 3 TBS Olive Oil & Vinegar Dressing

Meal #6
2 Scoops Ultimate Muscle Protein,
1 cup oatmeal,
4 TBS heavy cream, 24 oz. water

Post Training
Double Quarter Pounder meal from McDonalds with diet coke
Supplements
1 Super Pak with meal #1
4 Ultra 40 liver per meal
8 to 12 Muscle Synergy twice per day
3 Antioxidants after training
Glutamine - 30 grams training days (10 gm upon wake, before train & bed)
- 20 grams non training days (10 gm upon wake & before bed)
Creatine - (first week 5 grams per meal - then 20 gm workout days, 10 gm non
workout days)

You may also want to look at a product like Xtend or others for advanced
recovery around training time.

Shulk
11-15-2009, 01:48 AM
I sometimes sub meal #3 with:

12 ounces chicken
2 cups white rice
Large Salad with 3 TBSP Olive Oil and Vinegar Dressing

Shulk
11-15-2009, 01:49 AM
Week one of DC went really well. I like the rush of blood you get and the fact that it is only one extended work set per muscle group. Mentally its easier to wrap your head around.

Shadow
11-15-2009, 02:07 AM
I was not able to take in all of the calories of the previously listed diet plan so my trainer created a hybrid meal plan that will still allow me adequate calories but I can actually get all my meals in.

Meal #1
2 whole eggs + 4 egg whites
5 oz. lean beef
3/4 cup oatmeal before cooking

Meal #2
2 Scoops Ultimate Muscle Protein,
1 cup oatmeal,
4 TBS heavy cream, 24 oz. water

Meal #3
6 oz roast beef + 6 oz turkey breast (both deli meat)
4 slices bread (would recommend pumpernickle, dark rye or sourdough)
2 TBS Mayo
2 oz cheese
(feel free to add in lettuce, pickles or other condiments)

Meal #4
2 Scoops Ultimate Muscle Protein,
1 cup oatmeal,
4 TBS heavy cream, 24 oz. water

Meal #5
12 oz. lean beef
12 oz. sweet potato, red potato or 2 cup cooked rice
2 cups vegetables
Large Salad w/ 3 TBS Olive Oil & Vinegar Dressing

Meal #6
2 Scoops Ultimate Muscle Protein,
1 cup oatmeal,
4 TBS heavy cream, 24 oz. water

Post Training
Double Quarter Pounder meal from McDonalds with diet coke
Supplements
1 Super Pak with meal #1
4 Ultra 40 liver per meal
8 to 12 Muscle Synergy twice per day
3 Antioxidants after training
Glutamine - 30 grams training days (10 gm upon wake, before train & bed)
- 20 grams non training days (10 gm upon wake & before bed)
Creatine - (first week 5 grams per meal - then 20 gm workout days, 10 gm non
workout days)

You may also want to look at a product like Xtend or others for advanced
recovery around training time.

That's one hell of a diet. Do you have a fast metabolism? Mine is relatively fast and I think I'd get fat as fuck on that. Are you incorporating cardio?

Shulk
11-15-2009, 12:54 PM
I gained 8lbs this week so I am anticipating getting fat. I want to see if this weight will allow me to put on size with all the excess calories. I haven't been doing cardio but we will see, if I need to do it to continue to eat then I will add 20 mins three times a week in the morning.

Shadow
11-15-2009, 01:07 PM
That's quite an interesting method. How did you come up with that?

Shulk
11-15-2009, 01:46 PM
My friend and trainer Jeremiah Forster came up with the method. We are trying to make a push towards welterweight (160-165) at the Team Universe and we are going to see if this works.

Northman
11-15-2009, 06:49 PM
My friend and trainer Jeremiah Forster came up with the method. We are trying to make a push towards welterweight (160-165) at the Team Universe and we are going to see if this works.


What's your weight now?

Shulk
11-16-2009, 09:58 PM
190.4lbs this morning right out of bed. I gained about 9lbs this past week.

Northman
11-16-2009, 10:15 PM
That ain't all muscle lol, as I'm sure you know.

Shulk
11-16-2009, 11:06 PM
Yea I just hope I can gain 2-3 lbs over the course of my offseason.

Northman
11-16-2009, 11:17 PM
Yea I just hope I can gain 2-3 lbs over the course of my offseason.

What!!!!!!!!!!! You should be able to gain 10 pounds no problem.

Shulk
11-17-2009, 09:23 PM
I wish buddy! 5lbs of muscle a year for a natural is considered a success.

Northman
11-17-2009, 09:33 PM
I wish buddy! 5lbs of muscle a year for a natural is considered a success.


Bulloni! 10 pounds is totally do able for anyone!:)

Shulk
11-28-2009, 04:42 AM
Morning weight is 193.4lbs today. I have really been having a hard time getting in all of my meals. Sometime I stay up until 3am just to get them all in. DC is going well I am getting stronger each workout so I would consider that a sucess.

Northman
11-28-2009, 01:57 PM
Yea, give us a example of what increased.

Shulk
11-28-2009, 03:25 PM
Rack deadlifts started at 315 for 18 reps and last workout I did 345 for 20!

Northman
11-28-2009, 09:54 PM
Damn, I can feel the pain from the back pump just reading that.

Shulk
01-18-2010, 01:15 AM
Here is what I looked like after my force feeding phase doing DC training 3 days a week.

Shulk
01-18-2010, 01:19 AM
I gained a considerable amount of fat but my lean mass after doing a body composition is 168. Welterweight here I come!

Shulk
01-18-2010, 01:21 AM
My next phase is to lean up a bit staying around 190 and working on week points training six days a week using FST 7.

Shulk
02-21-2010, 09:53 PM
Well, its official I have been sponsored by Muscletech! I will compete at Team Universe and will start my prep after a March 10th photoshoot for Muscletech. I am still doing FST-7 and my morning weight is 189. I might need to change up the training soon as it is getting a little old. Cardio is at 30 minutes 6 days a week.

Gerb
02-21-2010, 10:05 PM
congrats Shulk!

Shadow
02-21-2010, 10:12 PM
Good job bro.

Shulk
02-22-2010, 08:47 PM
Thanks a lot guys. Does anyone have a contest prep guy that they use? I may need one to get in great shape.

Shulk
04-02-2010, 01:04 PM
My next phase is preparation for the 2010 Team Universe and the after pictures for muscle tech. I will be trying a diet called the UpDayDownDay Diet. Below are some pics from the beginning of my leaning out phase.

Shadow
04-02-2010, 03:01 PM
I don't see any pics...

Shulk
04-04-2010, 08:50 PM
I apologize. I am having trouble uploading the photos.

Shulk
05-04-2010, 09:07 PM
I can't seem to make my images small enough to fit in the attachments. Does any one know how to do this?

Otherwise, I am doing well with my contest prep. I am doing a diet called the up day, down day diet. Basically, I carb up on a day that I don't lift and fill up on glycogen for two consecutive down days of no carbs where I lift. I am currently at 174-176lbs morning weight and really beginning to make my move for Team Universe where I will compete as a welter around 160-164lbs.

Shulk
05-31-2010, 05:46 PM
Here is a recent picture taken on Saturday. I believe I am about 5 weeks out from Team Universe at about 168lbs in the morning.

Shadow
05-31-2010, 06:16 PM
Nice progress, bro.

Shulk
06-02-2010, 07:13 AM
Thanks Shadow.

Shulk
07-19-2010, 11:53 PM
Well, I placed 2nd at Team Universe and was really happy with that. I made good improvements and really brought up my thickness. Now I need to dial it in and improve conditioning so that I can be a more competitive welterweight. This year my goal is to again thicken up my physique using olympic lifts and staying lean in the offseason so that I can really come into 2011 Junior National with nasty conditioning.

Shulk
07-19-2010, 11:54 PM
Here is a link to the pictures here on Rxmuscle from Team U.

http://gallery.rxmuscle.com/index.php?contest=68&year=210&bodybuilder=10962

Shulk
07-19-2010, 11:55 PM
Here is new Offseason Diet:

Supplements
Vitakic - each day
Creatine - 5 grams per day (add 2 grams per day each week)
Glutamine - 10 grams on DOWN Days, 30 grams on UP days
NaNO X9 - Twice per day
Leukic - as directed
Gakic - as directed

UP Days

Post Workout
3 scoops Mass Tech

Meal #1 (about an hour to hour and half after post workout)
400 calories pancake mix
1 scoop protein
splenda
add enough egg beaters to make a batter
cook and add sugar free syrup

Meal #2
1 scoop Nitro Tech + 2 scoops Mass Tech

Meal #3
8 oz turkey breast or roast beef (deli)
3 slices pumpernickle, dark rye or sourdough bread
1 piece fruit
or
8 oz lean meat
8 oz potato or sweet potato or 1.5 cup cooked rice
1 cup vegetables

Meal #4
1 scoop Nitro Tech + 2 scoops Mass Tech

Meal #5
1000 to 1200 calories of whatever

DOWN Days

Meal #1 (about an hour to hour and half after post workout)
1 whole egg + 8 whites
1 cup oatmeal

Meal #2
2 scoop Nitro Tech

Meal #3
8 oz turkey breast or roast beef (deli)
3 slices pumpernickle, dark rye or sourdough bread
1 piece fruit

Meal #4
2 scoop Nitro Tech

Meal #5
8 oz lean meat
8 oz potato or sweet potato or 1.5 cup cooked rice or 2 tortilla
1 cup vegetables

Shulk
07-19-2010, 11:57 PM
I will be working out first thing in the morning on Up days and taking down days off. My split will be:

Chest/Back
Off
Legs
Off
Shoulders/Arms
Off
Miscellaneous or Repeat

Shulk
07-19-2010, 11:58 PM
Workout Basics

- 5 x 5 for each bodypart with 1min rest in between sets, only exception being on leg day min rest.

- 2-3 auxillary movements for bodyparts with reps between 6-12 depending on movement. 2-3 sets per exercise.

Shulk
09-07-2010, 09:39 PM
These pictures were taken on September 6, 2010. I have been doing DC training for four weeks now.

Gerb
09-08-2010, 12:01 AM
Here is new Offseason Diet:

Supplements
Vitakic - each day
Creatine - 5 grams per day (add 2 grams per day each week)
Glutamine - 10 grams on DOWN Days, 30 grams on UP days
NaNO X9 - Twice per day
Leukic - as directed
Gakic - as directed

UP Days

Post Workout
3 scoops Mass Tech

Meal #1 (about an hour to hour and half after post workout)
400 calories pancake mix
1 scoop protein
splenda
add enough egg beaters to make a batter
cook and add sugar free syrup

Meal #2
1 scoop Nitro Tech + 2 scoops Mass Tech

Meal #3
8 oz turkey breast or roast beef (deli)
3 slices pumpernickle, dark rye or sourdough bread
1 piece fruit
or
8 oz lean meat
8 oz potato or sweet potato or 1.5 cup cooked rice
1 cup vegetables

Meal #4
1 scoop Nitro Tech + 2 scoops Mass Tech

Meal #5
1000 to 1200 calories of whatever

DOWN Days

Meal #1 (about an hour to hour and half after post workout)
1 whole egg + 8 whites
1 cup oatmeal

Meal #2
2 scoop Nitro Tech

Meal #3
8 oz turkey breast or roast beef (deli)
3 slices pumpernickle, dark rye or sourdough bread
1 piece fruit

Meal #4
2 scoop Nitro Tech

Meal #5
8 oz lean meat
8 oz potato or sweet potato or 1.5 cup cooked rice or 2 tortilla
1 cup vegetables

i like that meal

Gerb
09-08-2010, 12:02 AM
These pictures were taken on September 6, 2010. I have been doing DC training for four weeks now.

you got a great back man, from both frt and rear. impressive.

Shulk
09-09-2010, 06:31 PM
Thanks a lot Steve. The diet works well. I train and do up days on workout days which are monday, wednesday, and friday. I workout first thing in the morning and then eat up all day! On my low days I now consume about 1700 cals as I need to get my bodyfat down a bit. That day looks like this:

Meal #1- 340g egg whites, 1 whole egg, 80g Oatmeal
Meal #2- 2 scoops whey protein
Meal #3- 3 slices rye bread, 8 ounces deli turkey
Meal #4- 2 scoops whey protein

Definitely hungry on these days. 30g glutamine/creatine and 1 super pak, also taking 6 luekic, and 16 muscletech NO pills.