Nate's, "Not with the lights on honey, I'm bulking" Journal [Archive]

NTT91

08-14-2009, 04:11 PM

Hey, guys. I've been keeping this journal on bbing.com and wanted to add it here for some more feedback. I'm currently trying to add as much mass to my frame as humanly possible, and I'd really like to compete within the next year. I'm currently 5'11-6'0 and 170 pounds (morning weight) at around 12-13% bf. I'm running a basic 4 day split focusing on compound movements and strength progression. I'll be posting workouts and macros daily. Here are some recent pics:

http://img39.imageshack.us/img39/1559/badacne.jpg (http://img39.imageshack.us/i/badacne.jpg/)

http://img18.imageshack.us/img18/8179/armsva.jpg (http://img18.imageshack.us/i/armsva.jpg/)

NTT91

08-14-2009, 04:13 PM

most recent workout:

LT=last time
TT=this time

Chest/Delts/Claves/Abs:

Incline Bench:

LT: 150x5(****ty form), 145x5, 145x5, 135x7
TT: 150x5, 150x5 (PR), 150x5, 150x4 (was pissed so did a static hold)

Flat DB Bench:

LT: 70'sx8, 65'sx8
TT: 70'sx9 (PR), 70'sx6 (fack)

Incline SM Press: (this felt awesome) 45 and a 5 on each sidex8 (really slow and squeezed the shiz out of my pecs)

Cheat Laterals: 30'sx11

Strict laterals: 20'sx13

Machine laterals: 80x8, drop, 60x3

Seated Calf: 135x20 (Rep PR), 135x15, 135x15

3 sets of machine crunches: 12-25 reps

1 set of cable crunches: 50 reps

~4,000 calories
C: 340
P: 349
F: 136

Blue and Gold

08-14-2009, 06:32 PM

Love the title of your journal, keep up the good work.

Gaoshang Xiongshou

08-14-2009, 06:34 PM

HAHAHAHAHA!!! The title is priceless!!! Good luck on your quest :ok:

NTT91

08-14-2009, 08:22 PM

Love the title of your journal, keep up the good work.

thanks! Thought you guys would like that, haha.

NTT91

08-14-2009, 08:24 PM

:beerbang:
HAHAHAHAHA!!! The title is priceless!!! Good luck on your quest :ok:
thanks man, haha. I'll try my best to have some good stuff here for you guys!

NTT91

08-14-2009, 11:10 PM

rest day diet

Note: all meats are weighed raw

meal 1: 1 cup oats, 1 scoop whey, 8oz skim milk, 2 tbsp sunbutter

meal 2: 6oz chicken, 8oz sweet potato, 2 tbsp pb, 1 fish oil

meal 3: 6oz chicken, 8oz sweet potato, 2 tbsp sunbutter, green salad

meal 4: 6oz chicken, 8oz sweet potato, 2 tbsp pb

meal 5: 6oz red meat, 1/2 cup oats, 2 tbsp pb, 1 fish oil

meal 6: 6oz chicken, 99 grams blueberries, broccoli, green salad, 1oz almonds, 1 scoop whey

~3,480 cals
C: 293
P: 331 (257 of which is complete protein)
F: 117

NTT91

08-16-2009, 12:36 PM

sorry for lack of updates, I have been in Boston for the weekend and I'll post all the workouts I've been doing later tonight. Take care guys.

NTT91

08-16-2009, 08:34 PM

Legs/Back/Bis:

Squats:

LT: 240x5, 240x5, 240x5, 185x10 (ATG)
TT: (stuck w/ 240 for form) 240x5, 240x5, 240x5, 185x12 (ATG) (PR)

T Bar Rows:

LT: 3p+15x8, 3p+15x8, 3p+15x8
TT: 3p+20x8 (PR), 3p+20x8, 3p+20x8

Seated Leg curl: 135x10, 135x8, 135x8

BB Curl:

LT: 65x8, 65x4
TT: 70x6 (PR), 65x6 (+ 2 cheat reps)

Incline DB curls: 25'sx7

NTT91

08-16-2009, 08:34 PM

Chest/Delts/Triceps:

Bench Press:

LT: 165x5, 165x4, 165x4, 160x5
TT: 165x5, 165x5 (PR), 165x5, 170x4.5 (PR, so close to the 5th rep)

Mil. Press:

LT: 105x8, 110x8, 110x6
TT: 115x7 (PR), 110x8, 110x6

Skullcrushers to cgbp: 65x8 (+8), 65x6(+6)

Pushdowns: 110x7, 90x9 (weird machine, numbers may be off)

ab stuff...

Notes: finally breaking my plateau on bench! Was in Boston for the past couple days with my cousin, but we worked out and ate very well. I had about 20 rolls of Boston's finest sushi last night and it was SOOO GOOD! holy **** it was good, haha. Anyways, bcak to my normal routine tomorrow.

buckimscl

08-17-2009, 05:51 AM

And the award for best thread title goes to......Good luck! :)

NTT91

08-17-2009, 09:13 AM

And the award for best thread title goes to......Good luck! :)
Thanks bro! What do I win? haha

NTT91

08-18-2009, 12:00 AM

Rest day today. Went surfing for about an hour, so I guess you can call that cardio http://assets.bodybuilding.com/forum/images/smilies/smile.gif

Macros:

~3,680 cals
C: 292
P: 330
F: 137

NTT91

08-18-2009, 03:20 PM

Legs/Back Biceps:

Deads:

LT: 255x5, 255x5, 255x5, 255x5
TT: 260x5, 265x5, 265x5, 265x5

Pulldowns:

LT: 145x8, 145x8, 140x7 (Not the greatest form)
TT: 145x8, 145x8, 145x8 (PR)

Leg Press:

LT: 500x8, 500x8, 500x8
TT: 505x8, 510x8, 510x8

Incline DB Curl: 25'sx10 (PR for reps), 25'sx7 (arms are weak as shit)

Reverse curls: 50x8, 40x8

Notes: Good workout. I almost didnt get the last rep on deads on my last set but I thought about my ex gf and I pushed thru that shit. It's amazing how being pissed off makes a great workout!

NTT91

08-18-2009, 11:59 PM

Today's Macros:

~3700
C: 331
P: 319
F: 131

freak

08-19-2009, 01:56 AM

hey man, looks like a good journal. very precise to say the least. you ever gotten any blood work done?

NTT91

08-19-2009, 11:15 AM

hey man, looks like a good journal. very precise to say the least. you ever gotten any blood work done?
Thanks bro. Havent gotten any recent bloodwork. Should I consider it?

freak

08-19-2009, 04:23 PM

Thanks bro. Havent gotten any recent bloodwork. Should I consider it?
just my personal opinion but, with your protein intake, i would deffinately consider getting some blood work done. about 2 months ago i was getting in about the same amount of protein you are but i was weighing close to 260lbs. when i got my blood work done my urea levels were through the roof. so yeah, i'd suggest it just to make sure the super high protein intake isnt causing any issues with your organs or anything.

NTT91

08-19-2009, 11:52 PM

just my personal opinion but, with your protein intake, i would deffinately consider getting some blood work done. about 2 months ago i was getting in about the same amount of protein you are but i was weighing close to 260lbs. when i got my blood work done my urea levels were through the roof. so yeah, i'd suggest it just to make sure the super high protein intake isnt causing any issues with your organs or anything.

What does it mean when your urea levels are high? Also, to schedule bloodwork do I just call my doc? Is it expensive? And just to be clear, my protein count includes EVERYTHING, including the protein in veggies, nuts, sweet potatoes, peanut butter, etc. So I'm really only getting 230-250 of complete protein if that matters.

NTT91

08-20-2009, 03:10 PM

Chest/Delts/Calves/Abs:

Incline Bench:

LT: 150x5, 150x5, 150x5, 150x4
TT: 150x5, 150x5, 150x5, 150x5* (see below)

Flat DB Press:

LT: 70'sx9, 70'sx6
TT: 70'sx9.5 (SO close to 10!), 70'sx8 (progress!)

Power Laterals: (1 arm) 30'sx12 (PR), 30'sx12

Machine Laterals: 75x10 (PR for reps)

Seated Calf:

LT: 135x20, 135x15, 135x15
TT: 135x20, 135x20 (PR), 135x20 (PR) (BUUURNS!)

Decline Crunches: 20, BW+10x15

AB Coaster: +40x30, +40x30

Rope Crunches: 100x30

Notes: My tricpes were sore going into this w/o, so I attribute the minor lack of progress on incline bench and Flat DB press to that. The last rep on incline bench on my last set was kind of a half rep, didnt quite go down all the way. OH well, still progress I guess. Couldnt keep my eyes off this one hotty doing DB squats in tight shorts next to me during flat DB bench http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif

freak

08-20-2009, 04:27 PM

What does it mean when your urea levels are high? Also, to schedule bloodwork do I just call my doc? Is it expensive? And just to be clear, my protein count includes EVERYTHING, including the protein in veggies, nuts, sweet potatoes, peanut butter, etc. So I'm really only getting 230-250 of complete protein if that matters.
to schedule blood work i just booked an oppointment with my dr. and told him i wanted to have blood work done just to make sure everything is doing well. also had a free androgen index done. i dont know how much it costs in the states but here in canada you can go to a blood clinic and get a blood test done for about 50$ with out a dr's request or for free with a dr's request.

urea in your blood is basically nitrogen which can come from muscle catabolism or a very high protein intake. the nitrogen your body cant use will just be excreted, so the kidneys have to work harder to filter it out of the blood stream. i dont think the effects of this are known for sure, but there is speculation that it can cause organ damage. until more research is done and we can say that we know the effects of very high protein intake/ high urea levels, i think it is better to be safe then sorry. bodybuilders seem to think that more is better with everything which isn't true, moderation is the key. i suggest you familiarize yourself with the scientific method and do some research. This way you can evaluate the evidence and come to your own conclusions about diet, excersise, supplementation, etc. you'd be AMAZED at how much bullshit is in this industry..

so i suggest speaking with your physician about doing a blood test and having them interperet the results for you.

NTT91

08-20-2009, 05:26 PM

thanks man, I appreciate you taking the time to write all that out. I will most likely get one done within the next couple months.

K0rupt3d

08-20-2009, 05:35 PM

Your diets very clean dont be afraid to eat red meat or some fatty fish like salmon if you’re trying to bulk up

NTT91

08-20-2009, 05:39 PM

Your diets very clean dont be afraid to eat red meat or some fatty fish like salmon if you’re trying to bulk up
totally, the diet I posted earlier was different because I cooked too much chicken and needed to get rid of it. I always eat at least 6oz of red meat per day (usually 12 or more) and I'm going to start eating more salmon. Thanks for the input!

NTT91

08-20-2009, 11:00 PM

Today's macros:

~3570 cals
C: 330
P: 305
F: 118

NTT91

08-21-2009, 10:19 AM

NTT91

08-22-2009, 12:13 AM

rest day today, but did 20 minutes of jogging. Basically, I jogged for a minute, walked for a minute, and repeated like that for 20 minutes. I want to start being consistent with cardio again like I was at the beginnig of the summer. Cals today were at about 3500 with close to 300 grams protein. Carbs and fat fall wherever, too tired to count today.

NTT91

08-22-2009, 02:19 PM

Legs/Back/Biceps:

Squats:

LT: 240x5, 240x5, 240x5, 185x12
TT: 245x5 (PR), 245x5, 235x5, 185x13 (REP PR)

T Bar Rows:

LT: 3P+20x8, 3P+20x8, 3P+20x8
TT: 3P+25x8 (PR), 3P+25x8

DB Rows: 75x10 (PR, havent done these in a long time though)

Single Leg Curl:

LT: (two weeks ago) 115x10, 115x8, 115x8
TT: 120x10 (PR), 120x8, 120x8

BB Curl:

LT: 70x6, 65x6+2 cheats
TT: 70x7 (PR), 70x4 (+1 cheat)

Hammer curls: 25'sx7 (this is just sad, lol. Arms are weak sauce)

Reverse curls: 50x8

Notes: This workout kicked my ass. Had to keep psyching myself up for each lift. Still hit a good amount of PR's though. I really gotta do something about this arm strength lol. I squat 245 for reps and deadlift 275 for reps, yet I can barely curl 70 pounds! My arms are growing tho. They measured close to 15" after this workout. Yes there was a slight pump, but they have never been anywhere near that. I think the reason my curls are so weak is because of my chronic use of straps on ALL back exercises, lol. So I think it's my forearms that are the weak link.

freak

08-22-2009, 04:52 PM

NTT91

08-22-2009, 05:53 PM

nice training. i wouldnt worry about the weight as much as feeling the muscle doing the work and contracting, especially with bb curls. any fuckin schmoe can heave-ho a bunch of weight like a fuckin retard.
Haha, you're very passionate , I like that. Ya, I focus on feeling my bi's working, I just want to progress in weight each time as well (which I seem to be doing slowly but surely)

freak

08-22-2009, 06:06 PM

Haha, you're very passionate , I like that. Ya, I focus on feeling my bi's working, I just want to progress in weight each time as well (which I seem to be doing slowly but surely)
if that works for you then go ahead. for me i dont even keep track of the weights anymore. i just go by how i'm feeling that day. if i'm feeling strong, ill do more weight, if i feel tired and the weights arent moving as well or i have an injury, i just go lighter and really focus on contraction. every workout may not be as good as your last, just gotta make the most of it.

NTT91

08-22-2009, 11:33 PM

Today's diet:

meal 1: 3 whole eggs, 1 cup oats, 1/2 scoop whey, 1 tbsp sunbutter

meal 2: (pre w/o) 1.5 scoops whey, 2 scoops waxy maize, 1 tbsp olive oil, 5 grams creatine

meal 3: (PWO) 2 scoops whey, 2 scoops waxy maize, 5 grams creatine

meal 4: 6oz chicken, 8oz sweet potato, 2 tbsp pb, 1 fish oil

meal 5: 6oz red meat, 8oz sweet potato, 2 tbsp sunbutter, green salad, 1 fish oil

meal 6: 6oz red meat, broccoli, green salad, 99 grams blueberries, 2oz almonds, 1 scoop whey

~3700 cals
C: 337
P: 319
F: 116

Curt James

08-23-2009, 01:58 AM

most recent workout:

LT=last time
TT=this time
(snip)

Legs/Back/Biceps:

Squats:

LT: 240x5, 240x5, 240x5, 185x12
TT: 245x5 (PR), 245x5, 235x5, 185x13 (REP PR)
(snip)

The LT and TT was driving me nuts at first. Then I read the first post.

:yep:

nice training. i wouldnt worry about the weight as much as feeling the muscle doing the work and contracting, especially with bb curls. any fuckin schmoe can heave-ho a bunch of weight like a fuckin retard.

Btdt!

Curt James

08-23-2009, 01:58 AM

Great workouts and on-point eating! This is my weakest link. EATING!

Today's diet:

meal 1: 3 whole eggs, 1 cup oats, 1/2 scoop whey, 1 tbsp sunbutter

meal 2: (pre w/o) 1.5 scoops whey, 2 scoops waxy maize, 1 tbsp olive oil, 5 grams creatine

meal 3: (PWO) 2 scoops whey, 2 scoops waxy maize, 5 grams creatine

meal 4: 6oz chicken, 8oz sweet potato, 2 tbsp pb, 1 fish oil

meal 5: 6oz red meat, 8oz sweet potato, 2 tbsp sunbutter, green salad, 1 fish oil

meal 6: 6oz red meat, broccoli, green salad, 99 grams blueberries, 2oz almonds, 1 scoop whey

~3700 cals
C: 337
P: 319
F: 116

freak

08-23-2009, 05:09 AM

Btdt!

^ the fuck is btdt?

NTT91

08-23-2009, 09:03 AM

^ the fuck is btdt?
this, lol!

And I actually added another shake last night so macros looked like this for the day

~3890 cals
C: 340
P: 349
F: 124

NTT91

08-23-2009, 09:05 AM

Great workouts and on-point eating! This is my weakest link. EATING!
Thanks Curt, I'm very anal with my eating, haha. I appreciate the support :beerbang:

NTT91

08-23-2009, 01:43 PM

Chest/Delts/Triceps/Calves/Abs:

Bench Press:

LT: 165x5, 165x5, 165x5, 170x4.5
TT: 170x5 (PR), 170x5, 170x5*, 170x3+1 forced rep

Military Press:

LT: (smith) 115x7, 110x8, 110x6
TT: 115x8 (PR), 115x7, 110x7

Dip Machine:

LT: (2 weeks ago) 150x10, 155x10, 155x10
TT: 160x10 (PR), 160x10, 165x10 (PR)

Cybex Calf Machine:

LT: 340x15, 360x10
TT: 370x12 (PR), 380x10 (PR), 380x10

Cable Crunches:

LT: 100x30
TT: 120x25 (PR), 135x15 (PR), 145x12 (PR)

Knee Ups: 20, 20

Notes*: Bench kinda sucked. On the third set the spotter was helping too much. I probably only would have gotten 4 if he wasnt there. He might as well have been rowing the damn bar off my chest the way he was spotting. Oh well, I'll stick with 170 next time. I was happy with military press and dip machine though, especially since last time I did the military press on a smith.

freak

08-23-2009, 04:33 PM

this, lol!

And I actually added another shake last night so macros looked like this for the day

~3890 cals
C: 340
P: 349
F: 124
why would you add another shake?? that shake you added is pretty much a waste. all the nitrogen will just be excreted. big waste of money but, whatever helps you sleep at night i guess. you're getting too much protein in the first place, the only utility more protein will have is the calories (which could come from carbs or fat)

NTT91

08-23-2009, 05:04 PM

why would you add another shake?? that shake you added is pretty much a waste. all the nitrogen will just be excreted. big waste of money but, whatever helps you sleep at night i guess. you're getting too much protein in the first place, the only utility more protein will have is the calories (which could come from carbs or fat)
believe it or not i was still hungry so I just wanted to make something quick. And like I said before, I'm counting protein from EVERYTHING including nuts, veggies, potatos, oats etc and I know most people dont do that. I'm getting 230-260 grams of COMPLETE protein from meat, shakes, eggs etc. Not sure if that makes a difference but thought I'd throw that out there.

freak

08-23-2009, 05:15 PM

believe it or not i was still hungry so I just wanted to make something quick. And like I said before, I'm counting protein from EVERYTHING including nuts, veggies, potatos, oats etc and I know most people dont do that. I'm getting 230-260 grams of COMPLETE protein from meat, shakes, eggs etc. Not sure if that makes a difference but thought I'd throw that out there.
it doesnt matter, all protein/amino acids have an N-terminus (nitrogen). if you want something quick eat an apple, make a sandwhich, eat some nuts, have a bowl of cereal, have a granola bar, there is about a million other "quick" foods you could eat that would give you far more micro nutrients and other health benefits.

Curt James

08-23-2009, 08:54 PM

^ the fuck is btdt?

Been there, done that. :D

Curt James

08-23-2009, 08:56 PM

Dip Machine:

LT: (2 weeks ago) 150x10, 155x10, 155x10
TT: 160x10 (PR), 160x10, 165x10 (PR)

(snip)

Notes*: Bench kinda sucked. On the third set the spotter was helping too much. I probably only would have gotten 4 if he wasnt there. He might as well have been rowing the damn bar off my chest the way he was spotting. Oh well, I'll stick with 170 next time. I was happy with military press and dip machine though, especially since last time I did the military press on a smith.

Congrats on the PR.

And I hate when people grab the bar or assist too much. I normally do dumbbells so I can avoid the need for a spot.

Solid workout! :bowdown:

Curt James

08-23-2009, 09:00 PM

why would you add another shake?? that shake you added is pretty much a waste. all the nitrogen will just be excreted. big waste of money but, whatever helps you sleep at night i guess. you're getting too much protein in the first place, the only utility more protein will have is the calories (which could come from carbs or fat)

How can you determine that?

They're always preaching a gram to a gram and a half of protein per pound of bodyweight desired, I thought.

So if I want to weight 210 then I'd be trying to hit 315 grams of protein per day. No?

I'm not trying to hit 210, btw. I could seriously go on a bit of trim the gut time right about now.

Just curious about the protein discussion going on here.

Curt James

08-23-2009, 09:01 PM

Been there, done that. :D

I meant I've been known to "heave-ho a bunch of weight like a fuckin retard" in the past. A bunch relative to my strength, I mean.

Lately I've been using much stricter form.

NTT91

08-23-2009, 11:23 PM

Today's macros:

3920 cals
C: 360
P: 337
F: 123

It's weird, I feel full during the day, sometimes really full, and then at night it just hits me and I get really hungry. Any ideas why? I doubt I need 4k to gain at 172 pounds.
__________________

NTT91

08-23-2009, 11:24 PM

it doesnt matter, all protein/amino acids have an N-terminus (nitrogen). if you want something quick eat an apple, make a sandwhich, eat some nuts, have a bowl of cereal, have a granola bar, there is about a million other "quick" foods you could eat that would give you far more micro nutrients and other health benefits.
Ya, I'm just trying to keep my gains lean so I dont want to overdo the carbs close to bed time.

NTT91

08-23-2009, 11:24 PM

Congrats on the PR.

And I hate when people grab the bar or assist too much. I normally do dumbbells so I can avoid the need for a spot.

Solid workout! :bowdown:
Thanks Curt. Yeah I really hate asking for spots!

NTT91

08-23-2009, 11:27 PM

freak

08-24-2009, 05:48 AM

How can you determine that?

They're always preaching a gram to a gram and a half of protein per pound of bodyweight desired, I thought.

So if I want to weight 210 then I'd be trying to hit 315 grams of protein per day. No?

I'm not trying to hit 210, btw. I could seriously go on a bit of trim the gut time right about now.

Just curious about the protein discussion going on here.
the people that preach 1g protein/ 1lb bodyweight are people with no actual nutritional education. most attain their knowledge through extensive bro-logic.

the suggested protein intake for HIGH LEVEL, competitive power and strength athletes is 1-1.7 g/kg/day. anyone who thinks that they are some kind of super human and require more then this is full of fuckin shit. bodybuilders dont train even a fraction as hard and extensively as most competitive strength and power athletes. this whole bodybuilder extremist attitude is fuckin retarded and probably does more harm then good.

anyways, so this kid weighs about 160lbs:

160lbs/2.2= 73kg; 73kg x 1.7g=124g protein/day MAXIMUM REQUIREMENT

*do i expect he'll listen? no, he's probably been brain fucked for quite a while now and wont believe this as it goes against so much of the "tried and true" bro-logic that he's been fed thus far. like i said, acquaint yourself with the scientific method, you'll thank me later.

NTT91

08-24-2009, 10:18 AM

the people that preach 1g protein/ 1lb bodyweight are people with no actual nutritional education. most attain their knowledge through extensive bro-logic.

the suggested protein intake for HIGH LEVEL, competitive power and strength athletes is 1-1.7 g/kg/day. anyone who thinks that they are some kind of super human and require more then this is full of fuckin shit. bodybuilders dont train even a fraction as hard and extensively as most competitive strength and power athletes. this whole bodybuilder extremist attitude is fuckin retarded and probably does more harm then good.

anyways, so this kid weighs about 160lbs:

160lbs/2.2= 73kg; 73kg x 1.7g=124g protein/day MAXIMUM REQUIREMENT

*do i expect he'll listen? no, he's probably been brain fucked for quite a while now and wont believe this as it goes against so much of the "tried and true" bro-logic that he's been fed thus far. like i said, acquaint yourself with the scientific method, you'll thank me later.
First off I'm 172 :D Serisously though thanks for writing this out. However, when you're putting down close to 4k a day, its hard to not have a high protein intake. It comes out to be about 30-35% of my intake which isnt really excessive imo. I dont do well on high carbs either, I get hungry, tired, irritable, etc. so thats why I base my diet around protein and fat. I know I dont NEED this much protein, not even close. But it is giving me ample calories and keeping me relatively lean. I have tried other approaches in the past and this is the one that my body seems to thrive on. But since I respect your opinion, what macros would you recommend I take in?

freak

08-24-2009, 05:01 PM

First off I'm 172 :D Serisously though thanks for writing this out. However, when you're putting down close to 4k a day, its hard to not have a high protein intake. It comes out to be about 30-35% of my intake which isnt really excessive imo. I dont do well on high carbs either, I get hungry, tired, irritable, etc. so thats why I base my diet around protein and fat. I know I dont NEED this much protein, not even close. But it is giving me ample calories and keeping me relatively lean. I have tried other approaches in the past and this is the one that my body seems to thrive on. But since I respect your opinion, what macros would you recommend I take in?
if you are running excess calories, you wont get irritable or tired on carbs, assuming you are consuming mostly complex carbs. and since you are eating so much in the first place, enhanced appetite would probably work to your advantage. this is my beef with ketogenic diets, they are primarily for short-term fat loss, they arent meant to be a life long strategy. carbs get demonized relentlessly by people that buy in to this method. i remain moderate with the keto diet, it works very well for short term fat loss but, people should exercise caution when on them as there is the potential for health consequences.

your calorie requirement, assuming you are 6ft tall, 20 yrs old and moderately active (as most bodybuilders are), is about 3000kcal/day (3300 kcal/day if highly active). for muscle growth, 500kcal excess is more then enough.

i'm not yet a professional so don't mistake this for professional advice, this is just an outline of what I THINK would be a good macro ratio for you:

protein = 133g (maximum requirement, but if you want meat with every meal then i wouldnt have a huge problem with that. just keep the serving small and limit shakes to post workout ONLY. if you were to do this you would probably be around the 180g mark every day)

fat = 100g - 120g (try to keep majority of this healthy fats and EFA's)

carbs = 500g (this is the bodies primary energy source and will be used during your workouts, as fuel for bodily processes, and as fuel for growth. try and get the majority from whole grains, vegetables and fruit. you could also replace some of the kcals from carbs with kcals from fat - which would probably happen because of your meat intake)

vegetables and fruit --> 8-10 servings/day
grain products --> 8 servings/day
dairy --> 2-3 servings/day
meat --> 3 servings (you are getting more then enough meat servings but, you rely heavily on chicken. try encorporating other meats like beef, pork, and fish for diversity)

your diet right now is relying heavily on starchy carbs right now which may be why you seem to put on bodyfat with higher carbs. i bet you if you try getting more carbs from vegetables and fruit, you wont put on as much bodyfat.

NTT91

08-24-2009, 05:59 PM

Curt James

08-24-2009, 06:40 PM

(snip)
the suggested protein intake for HIGH LEVEL, competitive power and strength athletes is 1-1.7 g/kg/day.
(snip)
160lbs/2.2= 73kg; 73kg x 1.7g=124g protein/day MAXIMUM REQUIREMENT
(snip)
like i said, acquaint yourself with the scientific method, you'll thank me later.

Interesting.

"So how much protein do athletes need? To figure out your needs, simply multiply your weight in pounds by one of the following:

o Sedentary adult 0.4
o Active adult 0.4-0.6
o Growing athlete 0.6-0.9
o Adult building muscle mass 0.6-0.9"

From http://www.rice.edu/~jenky/caryn/protein.html

I weigh 202 (and I'm a foot taller than David Henry :eek:) so my requirement might be as low as 80 grams per day according to Caryn Honig, the registered dietitian on the Rice University site.

Jason Ferruggia is another guru or trainer who is anti-supps for the most part. I believe he's also stated that excess or large amounts of protein are unnecessary to build muscle. Progressive overload is key, but I took the gram/gram and a half per pound desired idea to heart.

Again, interesting.

Curt James

08-24-2009, 06:49 PM

freak, if I went by your 1-1.7 g/kg/day calculation then I'd be 92 grams - 156 grams of protein per day.

Like I said to NTT91, eating is my weak link. I have no idea on my macros.

Edit: Okay, just ONE of my weak links. lol

NTT91, great journal, man. Just look at the dialogue already started! :beerbang:

freak

08-24-2009, 07:04 PM

NTT91

08-25-2009, 12:37 AM

freak

08-25-2009, 04:59 AM

I really appreciate you takin' the time to write all that out. A few things however. I've researched a lot obout carbohydrates and their role in muscle building. One thing that struck me was Dr Scott Connelly saying that gluconeogenesis remains constant regardless of carb intake, and that the body prefers to run off of amino acids and fatty acids. Also, I agree that 3500 sounds about right for me to gain at, but for some reason I get soo hungry at night when its time for my last meal. I know I shouldnt go to bed hungry or not satisfied when bulking so it's really confusing.
i was thinking about this at work tonight and, if your body prefered to use amino acids for energy, dont you think we would have a readily available source for AA's in our body?? and instead of glycogen there would be amino acid stores... either connelly is full of shit or you misunderstood what was stated... and just cause connelly says something doesnt mean its right. everyone around here takes these "gurus" word like its fucking gospel and dont even think about it at all.

freak

08-25-2009, 05:00 AM

freak, if I went by your 1-1.7 g/kg/day calculation then I'd be 92 grams - 156 grams of protein per day.
and?

freak

08-25-2009, 05:04 AM

Interesting.

"So how much protein do athletes need? To figure out your needs, simply multiply your weight in pounds by one of the following:

o Sedentary adult 0.4
o Active adult 0.4-0.6
o Growing athlete 0.6-0.9
o Adult building muscle mass 0.6-0.9"

From http://www.rice.edu/~jenky/caryn/protein.html (http://www.rice.edu/%7Ejenky/caryn/protein.html)

I weigh 202 (and I'm a foot taller than David Henry :eek:) so my requirement might be as low as 80 grams per day according to Caryn Honig, the registered dietitian on the Rice University site.

Jason Ferruggia is another guru or trainer who is anti-supps for the most part. I believe he's also stated that excess or large amounts of protein are unnecessary to build muscle. Progressive overload is key, but I took the gram/gram and a half per pound desired idea to heart.

Again, interesting.
these figures stated probably arent the most accurate measure. height and age must also be considered. this is probably more of a guide line/ball park type of estimation.

NTT91

08-25-2009, 10:29 AM

i was thinking about this at work tonight and, if your body prefered to use amino acids for energy, dont you think we would have a readily available source for AA's in our body?? and instead of glycogen there would be amino acid stores... either connelly is full of shit or you misunderstood what was stated... and just cause connelly says something doesnt mean its right. everyone around here takes these "gurus" word like its fucking gospel and dont even think about it at all.

Basically (from my understanding) is that to build muscle carbs are really only needed at breakfast, pre w/o, and pwo. I eat small portions of carbs mostly from fruit and veggies at other meals. Carbs do not build muscle, it is the fatty acids and amino acids that do. Carbs just give us the energy to train so it doesnt really make sense to eat a ton of them if my only activity is weight training and I sit on my ass the rest of the day.

I also remember hearing that the majority of the glucose used during training is derived from amino acids.

NTT91

08-25-2009, 02:46 PM

Legs/Back/Biceps:

Deads:

LT: 260x5, 265x5, 265x5, 265x5
TT: 270x5 (PR as far as form goes), 270x5, 270x5, 270x5 (Shit my pants on this set, srs!)

Reverse Pulldowns: 150x8 (PR)

V Bar Pulldowns: 150x8 (PR), 150x6

Leg Press:

LT: 505x8, 510x8, 510x8
TT: 515x8 (PR), 515x8, 515x8

DB Curls: 30'sx11 (PR+2 reps!), 30'sx7, 25'sx8

Notes: This workout kicked my ass. I could not belive I shit myself on the last set of deads, lol. I guess that makes me "hardcore" I'm happy with DB curls too. My arms measured 15" after the workout. Yeah, they were slightly pumped but I was still psyched cuz a year and a half ago they were 12" flexed, LOL!

freak

08-25-2009, 03:56 PM

Basically (from my understanding) is that to build muscle carbs are really only needed at breakfast, pre w/o, and pwo. I eat small portions of carbs mostly from fruit and veggies at other meals. Carbs do not build muscle, it is the fatty acids and amino acids that do. Carbs just give us the energy to train so it doesnt really make sense to eat a ton of them if my only activity is weight training and I sit on my ass the rest of the day.

I also remember hearing that the majority of the glucose used during training is derived from amino acids.
baaahahahaha. this conversation is over, just keep your bro-logic ideologies and dont listen to a single thing i've said.

NTT91

08-25-2009, 04:57 PM

baaahahahaha. this conversation is over, just keep your bro-logic ideologies and dont listen to a single thing i've said.
Bro, I'm not trying to fight with you, just trying to have a non threatening debate that hopefully both of us can learn something from. No need to insult me in my journal.

freak

08-25-2009, 05:07 PM

Bro, I'm not trying to fight with you, just trying to have a non threatening debate that hopefully both of us can learn something from. No need to insult me in my journal.
i didnt insult you, and you're not even offering counter arguements. you just say "this guy says this" which doesnt mean shit. if you had some biochemistry and physiology background we would probably be able to have a good conversation about this but, from your last posts, i think its safe to assume you dont.

for instance: if your body preferred fats and aa's for energy, why is it observed that carbs are the preferred source of energy for most of the body's cells?? and why isnt there a readily availible source for aa's in the body if it is the preferred energy source?? and i dont think gluconeogenesis remains constant at all times but, i can't state that for certain.

NTT91

08-25-2009, 05:14 PM

i didnt insult you, and you're not even offering counter arguements. you just say "this guy says this" which doesnt mean shit. if you had some biochemistry and physiology background we would probably be able to have a good conversation about this but, from your last posts, i think its safe to assume you dont.

for instance: if your body preferred fats and aa's for energy, why is it observed that carbs are the preferred source of energy for most of the body's cells?? and why isnt there a readily availible source for aa's in the body if it is the preferred energy source?? and i dont think gluconeogenesis remains constant at all times but, i can't state that for certain.

I dont know what to tell you. I'm getting bigger and stronger doing what I'm doing, whereas when I was eating 500+ carbs a day with lower protein all I got out of it was a higher bf%. I start my first semester of college in a few days in hopes to get my degree in nutrtional sciences, so maybe then I'll have some good "counter arguements" for you. Untill then, if it ain't broke, don't fix it. With all due respect, if that bothers you, nobody is forcing you to post here.

freak

08-25-2009, 05:20 PM

I dont know what to tell you. I'm getting bigger and stronger doing what I'm doing, whereas when I was eating 500+ carbs a day with lower protein all I got out of it was a higher bf%. I start my first semester of college in a few days in hopes to get my degree in nutrtional sciences, so maybe then I'll have some good "counter arguements" for you. Untill then, if it ain't broke, don't fix it. With all due respect, if that bothers you, nobody is forcing you to post here.
i'm in nutrition and dietetics right now, be prepared to have your world turned upside down my friend. you're going to be amazed at how you've been lead to believe complete bullshit from people you thought knew what they were talking about.

NTT91

08-25-2009, 05:24 PM

i'm in nutrition and dietetics right now, be prepared to have your world turned upside down my friend. you're going to be amazed at how you've been lead to believe complete bullshit from people you thought knew what they were talking about.
we shall see my friend. What year are you? And how old are you for that matter?

freak

08-25-2009, 05:40 PM

we shall see my friend. What year are you? And how old are you for that matter?
2nd year, i'm 23. just a tip: make sure you study hard in all your biochem, organic chem, and physiology classes. if you have a very good understanding of all these, everything else becomes A LOT easier.

NTT91

08-25-2009, 11:57 PM

2nd year, i'm 23. just a tip: make sure you study hard in all your biochem, organic chem, and physiology classes. if you have a very good understanding of all these, everything else becomes A LOT easier.
Thanks for the tip. I'm not looking foward to those though!

freak

08-26-2009, 02:17 AM

Thanks for the tip. I'm not looking foward to those though!
better learn to love them. if you dont at-least find them interesting, you're in the wrong field.

NTT91

08-26-2009, 10:20 AM

better learn to love them. if you dont at-least find them interesting, you're in the wrong field.

Thats the plan!

Curt James

08-27-2009, 12:27 AM

Did someone say bro-logic?

I use all their supplements, yo! :D

(ducks, runs, hides)

Nice deads man! And lol @ shitting your pants. I've ripped one while doing seated cable rows, but never actually dumped in my shorts. lmao

And, dammit, I've never puked after squatting. :mad:

Curt = fail

NTT91

08-27-2009, 08:29 AM

NTT91

08-27-2009, 01:06 PM

Chest/Delts/Calves/Abs:

Incline Bench:

LT: 150x5, 150x5, 150x5, 150x5
TT: 155x5 (PR), 155x5, 155x5, 155x5 (a little help from spotter but not that much)

Flat DB Press:

LT: 70'sx9.5, 70'sx8
TT: 70'sx9.5 (wtf!), 70'sx7 (FUUU)

1 Arm laterals:

LT: 30'sx12, 30'sx12
TT: 35'sx12 (PR), 30'sx15 (PR for reps)

Lateral Machine:

LT: 75x10
TT: 80x11 (PR)

Seated Calf:

LT: 135x20, 135x20, 135x20
TT: 140x20 (PR for reps), 140x20, 140x18

Cable crunches: 145x10, 125x20

Decline crunches: 20, 25

Notes: Happy with incline bench...pissed with flat DB bench!

NTT91

08-27-2009, 01:14 PM

Oh ya, forgot DB flys

LT: 40'sx10
TT: 40'sx11 (PR)

NTT91

08-29-2009, 03:21 PM

Legs/Back/ Biceps:

Squats:

LT: 245x5, 245x5, 235x5, 185x13
TT: 245x5, 245x5, 245x5 (PR), 225x8 (rep pr) * squats were way btter this week. Form was better, I had a closer stance, and I felt it a lot more.

T Bar Rows:

LT: 3p+25x8, samex8
TT: 3p+30x8 (PR), 3p+30x8

DB Rows:

LT: 75'sx10
TT: 80'sx10 (Nice, PR)

Seated Leg Curl: 140x10, 140x8, 140x8

BB Curl:

LT: 70x7, 70x4+1 cheat
TT: 70x8 (PR), 70x5

Close grip BB curls: 50x10

Reverse curl: 50x7

wrist curl: 60x12
ss w/
behind back wrist curl: 60x15

Notes: Good stuff. Felt squats really good for like the first time ever, haha. I'm gonna keep a close stance from now on. DB rows were good too, I've never done the 80's let alone hit 10 fairly easy reps with them. Start my first day of college monday and I already hafta read 60 pages of an anatomy lecture. Sigh, better get used to it...

NTT91

08-30-2009, 02:27 PM

Chest/Delts/Triceps/Calves/Abs:

Bench Press:

LT: 170x5, 170x5, 170x5 (WAY too much spotting tho), 170x3+1 forced rep
TT: 170x5, 170x5, 170x5 (PR), 170x4+1 forced rep

Military Press:

LT: 115x8, 115x7, 110x7
TT: 115x8, 120x6 (PR), 115x6

Dip Machine:

LT: 160x10, 160x10, 165x10
TT: 170x10 (PR), 170x10, 170x10

Cybex Calf Press:

LT: 370x12, 380x10, 380x10
TT: 380x12 (PR), 380x12 (maxed out this machine)

Standing Calf: 240x9

Cable crunches: 145x15 (PR for reps), 150x12 (PR), 150x12

Notes: Looks like I'm finally breaking my bench plateau. Form was also a lot better this week. I'll move up to 175 next week, which I'm pretty excited about since it's my body weight, haha. Military press is going up nicely too, can't wait to hit 135.

buckimscl

08-31-2009, 06:49 AM

Congrats on breaking the bench plateau. It always feels good to bust another one.

NTT91

08-31-2009, 09:26 AM

Congrats on breaking the bench plateau. It always feels good to bust another one.

Thanks! Benching has always been my weakest lift. I blame my long arms, haha.

NTT91

09-01-2009, 02:21 PM

Legs/Back/Biceps:

Deads:

LT: 270x5, 270x5, 270x5, 270x5
TT: 275x5, 275x5 (PR), 275x2*see below

Underhand BB Rows: 135x12 (first time doing these)

Close Grip Pulldowns:

LT: 150x8, 150x8, 150x6
TT: 155x8 (PR), 160x8 (PR), 160x6

Leg Press:

LT: 515x8, 515x8, 515x8
TT: 520x8 (PR), 520x8, 520x8 (ouch!)

DB Curls:

LT: 30'sx11, 30'sx7, 25'sx8
TT: 35'sx5 (fail but PR, lol), 30'sx7

Hammer Strength Bicep Curl: 35x12 (pump city)

Notes: Not feelin the deads anymore. I'm feeling them more in my legs/glutes than my back. On the last set my back started to hurt so I bailed. May switch deads for bent rows for a little and see what happens. Loved the HS curl. Got a great pump. Got Bio tonight from 6-9 :/ oh well..

Curt James

09-01-2009, 03:26 PM

Have fun in Bio. I remember having an art class from 6-9 on a freaking Friday night! That was wrong.

Congrats on the PR's.

NTT91

09-01-2009, 11:35 PM

Have fun in Bio. I remember having an art class from 6-9 on a freaking Friday night! That was wrong.

Congrats on the PR's.
Haha, thanks Curt. 3 hour classes go by soo slow.

blanche

09-02-2009, 04:07 AM

what do you mean by LT and TT?

NTT91

09-02-2009, 09:18 AM

what do you mean by LT and TT?
LT= last time
TT= this time

NTT91

09-03-2009, 05:18 PM

Chest/Delts/Calves/Abs:

Incline Bench:

LT: 155x5, 155x5, 155x5, 155x4+1 forced rep
TT: 155x5, 160x4 (PR), 155x5, 155x5

Flat DB Bench:

LT: 70'sx9, 70'sx7
TT: 70'sx10 (PR), 70'sx8

Flat Flys:

LT: 40'sx11
TT: 45'sx9 (PR)

Power Laterals:

LT: 35'sx12, 30'sx15
TT: 35'sx15 (PR), 40'sx12 (PR)

Machine Laterals:

LT: 80x11
TT: 80x13 (PR)

Standing Calf: 180x16, 180x11, 140x10 (calves were on fire!)

Ab crunch machine: 2 sets of 15

Notes: Good workout. Mind muscle connection is getting decent on incline bench and thats always been a problem for me, feeling incline movements. Pr's on just about everything, feels good man...

Curt James

09-03-2009, 09:35 PM

^Solid workout. Have a great weekend!

NTT91

09-03-2009, 10:48 PM

^Solid workout. Have a great weekend!
Thanks Curt, you too. It is much needed!

NTT91

09-05-2009, 02:08 PM

Legs/Back/Biceps:

Squats:

LT: 245x5, 245x5, 245x5, 225x8
TT: 250x5 (PR), 250x5, 250x5, 225x9 (rep PR)

T Bar Rows:

LT: 3P+30x8, 3P+30x8
TT: 3P+35x8 (PR), 3P+35x8

DB Rows:

LT: 80x10
TT: 85x8 (PR)

Seated Leg Curl:

LT: 140x10, 140x8, 140x8
TT: 145x10, 145x8, 145x8

BB Curls:

LT: 70x8, 70x5
TT: 75x6 (PR), 75x5

Reverse Curls: 50x8, 40x12

1 arm preachers: 25'sx6

Notes: KILLER workout. Squats were awesome and I could feel them on my quads the whole time! All lifts went up, it doesnt get much better than that! Also, arms measured in at a notch OVER 15" after this workout. I have never seen my arms at 15 before let alone over it.

freak

09-05-2009, 10:33 PM

lots of PR's. good work.

NTT91

09-05-2009, 10:40 PM

lots of PR's. good work.
Thanks boss

NTT91

09-06-2009, 08:49 AM

Chest/Delts/Triceps/Calves/Abs:

Bench Press:

LT: 170x5, 170x5, 170x5, 170x4+1 forced rep
TT: 175x4 (gay but PR), 170x5, 170x5, 155x7 (rep PR)

Military Press:

LT: 115x8, 120x6, 115x6
TT: 120x7 (PR), 120x8 (PR, lol wtf?), 120x5+slow negative

Dip Machine:

LT: 170x10, 170x10, 170x10
TT: 175x10 (PR), 175x10, 175x10

Skullcrushers: 60x6 (+6 cgbp)

Standing Calf: 240x10 (PR), 250x10 (PR) (these hurt my back)

decline leg lifts: 2 sets

decline crunches: 2 sets

Knee ups: 1 set

Notes: Had to do an early morning workout so strength wasnt what it could of been. I probably wouldve been able to get 175 for all 4 sets on bench if I was lifting later in the day. Despite the time, it was a decent workout. On my first set of military press I was struggling a bit and said, "Come on you bitch!" kinda loud and some guy gave me a look, lulz.

Curt James

09-07-2009, 03:09 PM

^Congrats on the personal records!

NTT91

09-07-2009, 07:51 PM

^Congrats on the personal records!
Thanks Curt. Gotta get at least one every workout!

NTT91

09-08-2009, 05:08 PM

Legs/Back/Biceps:

Rack Deads: 295x5, 295x5, 295x5, 300x5

CG pulldowns:

LT: 155x8, 160x8, 160x6
TT: 160x8, 160x8 (PR), 160x5

Leg Press:

LT: 520x8, 520x8, 520x8
TT: 525x8 (PR), 525x8, 525x8

DB Curls:

LT: 35'sx5, 30'sx7
TT: 35'sx5, 30'sx8

Hammer Strength Bicep Curl:

LT: 35x12
TT: 40x10 (PR)

Notes: BUSY ass day today. Worked out, ate my pwo meal on the way to school, and had Anatomy for three hours. I rushed to the grocery store to get my battle fuel, wrote this, and am off to class at 6 for a three hour bio class http://assets.bodybuilding.com/forum/images/smilies/frown.gif I am busier than Paris Hiltons vagina, lulz.

Workout went well though. Did rack deads today to switch it up. I love the hs curl machine. It gives me an INSANE pump. My arms are usually 14.75" cold, and after I did this machine my arms were pushing 15.5", lol.

Curt James

09-08-2009, 11:52 PM

[B]am off to class at 6 for a three hour bio class

Man, I remember those days. Had an art class that ran from 6-9 p.m. on a Friday night. At least it was a class I enjoyed.

Great workout, man. :beerbang:

NTT91

09-09-2009, 09:48 AM

Man, I remember those days. Had an art class that ran from 6-9 p.m. on a Friday night. At least it was a class I enjoyed.

Great workout, man. :beerbang:

Ya, I cant wait untill I can take nutrition classes and other classes that I will enjoy. Thanks for the kind words.

NTT91

09-10-2009, 06:27 PM

Chest/Delts/Calves/Abs:

Incline Bench:

LT: 155x5, 160x4, 155x5, 155x5
TT: 160x5 (PR), 160x5, 160x5, 160x5

Flat DB Press:

LT: 70'sx10, 70'sx8
TT: 75'sx7 (PR), 70'sx7

DB Fly:

LT: 40'sx9
TT: 40'sx12 (PR)

Laterals: 30'sx10 (PR for form)

Leaning Laterals: 30'sx12 (Pr for form)

Machine Laterals:

LT: 80x13
TT: 85x10 (PR)

Cybex Calf: 3plates per sidex20, samex15, samex12 (all sets were close stance with a slow negative, the burn was outrageous)

Machine crunches: 2 sets of 20

Cable Crunches: 1 set of 60

serratus work: 2 sets of 20

Notes: KILLER workout! I figured since I was in class all day I would be tired, but I had the best workout I've had in a while. The weight was heavy and intense, yet I still had the best mmc I've ever had! Maybe its because I had more meals in me than usual before I trained.

NTT91

09-12-2009, 01:59 PM

Legs/Back/Biceps:

Squats:

LT: 250x5, 250x5, 250x5, 225x9
TT: 255x5 (PR), 255x5, 255x5, 225x9

T Bar Rows:

LT: 3P+35x8, 3P+35x8
TT: 3P+40x8 (PR), 3P+40x8

DB Rows:

LT: 85x8
TT: 85x10 (PR)

BB Curls:

LT: 75x6, 75x5
TT: 80x5 (too much cheating, not counting as PR), 70x6

Close grip EZ curls: 50x8

Reverse Curls: 50x9 ss w/ behind back wrist curlsx15

Seated Leg Curl:

LT: 145x10, 145x8, 145x8
TT: 150x10, 150x8, 110x16

Notes: Pretty good workout. My curling strength is straight up pathetic. I just dont get it. My biceps fatigue so quickly and its hard to add weight/reps to my bicep lifts. Oh well, I've still added over a half an inch to my arms since June http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif

NTT91

09-13-2009, 02:00 PM

Chest/Delts/Triceps:

Bench Press:

LT: 175x4, 170x5, 170x5, 155x7
TT: 175x5 (PR), 175x5, 175x4, 175x3, drop, 155x2

Military Press:

LT: 120x7, 120x8, 120x5
TT: 125x7 (PR), 125x6, 120x7

Dip Machine:

LT: 175x10, 175x10, 175x10
TT: 180x10 (PR), 180x10

Skullcrushers:

LT: 60x6 (+6 cgbp)
TT: 60x8 (+8 cgbp) (PR)

1 arm rope pressdowns: 20x8

Cable Crunches: 115x20, 145x20, 160x10 (PR)

Decline Leg Lifts: 15, 15

Pre w/o nutrition: 1.5 scoops whey isolate, 70 grams waxy maize, 1 tbsp mac nut oil, 5 grams creatine

Post w/o nutrition: 2 scoops whey isolate, 70 grams waxy maize, 5 grams creatine

Notes: decent workout. Bench is veeery slowly progressing, but I cant complain because at the beginning of the summer I was only benching 135, lol.

NTT91

09-15-2009, 12:24 PM

Legs/Back/Biceps:

Rack Deads:

LT: 295x5, 295x5, 295x5, 300x5
TT: 300x5, 305x5, 305x5, 305x5 (PR for 3 sets)

CG Pulldowns:

LT: 160x8, 160x8, 160x5
TT: 160x8, 160x8, 160x6 (better form this time)

Leg Press:

LT: 525x8, 525x8, 525x8
TT: 530x8 (PR), 530x8, 530x8

DB Curls:

LT: 35'sx5, 30'sx8
TT: 35'sx7 (R), 6(L) (Pr), 30'sx8

Hammer strength curl:

LT: 40x10
TT: 40x11 (PR)

Notes: This w/o kicked my ass.

NTT91

09-17-2009, 06:19 PM

Chest/Delts/Calves:

Incline Bench:

LT: 160x5, 160x5, 160x5, 160x4
TT: 165x5 (PR), 165x4, 160x4, 155x5

Flat DB Bench:

LT: 75'sx7, 70'sx7
TT: 75'sx8 (PR), 70'sx7

Flat DB Fly:

LT: 40'sx12
TT: 45'sx9 (PR)

Leaning Laterals: 35'sx10 (PR), 30'sx10

1 arm machine laterals: 40x20

Cable Laterals: 15x10

Seated Calf: 150x15 (PR), 150x12, 150x12

some rotator cuff exercises...

Notes: An okay workout. I think I may deload this coming week and then start Max OT. It seems like a program I'd really enjoy and a lot of guys on this site have seen good results with it. I'm not looking foward to deloading tho http://assets.bodybuilding.com/forum/images/smilies/frown.gif

buckimscl

09-18-2009, 07:14 AM

Bro as long as your hitting pr's that's what's important.

freak

09-18-2009, 08:58 AM

what do you do during a "deload"?

NTT91

09-18-2009, 11:39 AM

Bro as long as your hitting pr's that's what's important.
ya I know dude, I just really wanna start max ot, haha. But I should take some time to rest up before I start becuz I've been training balls to the wall for 3 months straight.

NTT91

09-18-2009, 11:41 AM

what do you do during a "deload"?
well, during a conventional deload you cut back on the volume and intensity for a week to let your CNS and muscles/joints take a bit of a break, but I've decided I'm just gonna take 5 days off because I'd rather not train then train like a pussy, haha.

buckimscl

09-18-2009, 11:45 AM

I take a week(give or take a few days) off about every four months. I hate missing my training but I always feel better after I get back like my batteries are recharged.

NTT91

09-18-2009, 12:26 PM

I take a week(give or take a few days) off about every four months. I hate missing my training but I always feel better after I get back like my batteries are recharged.
absolutely, I dont necessarily feel like I need the time off, but my CNS and my joints can definitely use the break.

Gerb

09-18-2009, 12:39 PM

LOL at the title of your journal. Classic. I just scanned through it, keep up the good work bro and you will reach your goals. Training looks solid.

NTT91

09-18-2009, 01:11 PM

LOL at the title of your journal. Classic. I just scanned through it, keep up the good work bro and you will reach your goals. Training looks solid.
Thanks dude, and I definitely will. I've got many years of size gains ahead of me :)

freak

09-18-2009, 02:00 PM

well, during a conventional deload you cut back on the volume and intensity for a week to let your CNS and muscles/joints take a bit of a break, but I've decided I'm just gonna take 5 days off because I'd rather not train then train like a pussy, haha.
sounds like a better plan, when i get into the gym its fuckin all business. none of this "light training" shit. i say go hard or go home.

NTT91

09-18-2009, 05:55 PM

sounds like a better plan, when i get into the gym its fuckin all business. none of this "light training" shit. i say go hard or go home.
Amen!

NTT91

09-19-2009, 01:56 PM

Legs/Back Biceps:

Kept this workout more of a high rep hypertrophy workout. I'm gonna workout today and tomorrow and then take 5 days off before starting max ot.

Squats: 225x10 (rep pr), 225x10, 225x8, 225x6

T Bar Rows: 3P+25x8 (lower back was fried from squats!), 3Px10

DB Rows: 85x10

Seated leg curl: 140x10, 140x10, 140x10

BB Curl: 65x10 (rep pr), 65x8

DB Curl: 30'sx12 (some cheating at the end)

Reverse curl: EZ bar+10x13 (PR? lol)

Behind the Back wrist curl: 60x20, 70x12

Notes: Wow, was not expecting high rep work to be that hard! I was sucking for air on the squats. At the beginning of the summer I could only do 225 for a sloppy set or two of 5 reps, lol. So made lots of progress there. Can't wait to start max ot! http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif

freak

09-19-2009, 05:20 PM

when training back, quads and arms in the same workout, why are you hitting your arms more then back or quads? seems a little strange considering your arms are a secondary in your back movements.

NTT91

09-20-2009, 12:02 AM

well I'm only doing three sets for biceps and some forearm work. My arms are definitely a weak bodypart for me and I use straps so I dont use them much during back workouts.

Northman

09-20-2009, 01:30 AM

to schedule blood work i just booked an oppointment with my dr. and told him i wanted to have blood work done just to make sure everything is doing well. also had a free androgen index done. i dont know how much it costs in the states but here in canada you can go to a blood clinic and get a blood test done for about 50$ with out a dr's request or for free with a dr's request.

urea in your blood is basically nitrogen which can come from muscle catabolism or a very high protein intake. the nitrogen your body cant use will just be excreted, so the kidneys have to work harder to filter it out of the blood stream. i dont think the effects of this are known for sure, but there is speculation that it can cause organ damage. until more research is done and we can say that we know the effects of very high protein intake/ high urea levels, i think it is better to be safe then sorry. bodybuilders seem to think that more is better with everything which isn't true, moderation is the key. i suggest you familiarize yourself with the scientific method and do some research. This way you can evaluate the evidence and come to your own conclusions about diet, excersise, supplementation, etc. you'd be AMAZED at how much bullshit is in this industry..

so i suggest speaking with your physician about doing a blood test and having them interperet the results for you.

Take more "supplements" so the protein is forced into the muscle cells.

NTT91

09-20-2009, 01:48 PM

Chest/Delts/Triceps/calves/abs:

Bench Press: 175x5, 175x4, 155x8 (rep pr), 155x7

Military Press: 125x5, 115x6, 105x9 ss w/ laterals/ 12 reps

Skullcrushers: EZ+20x10, EZ+25x8 (+8 cgbp)

Dip Machine: 180x10

Pushdowns: 100x9

Seated calf: 165x12 (PR), 165x12, 165x10

Cable Crunches: 160x15, 160x15, 175x10 (PR)

Knee ups: 2 sets 20

Notes: ****TY workout! Probably cuz I only got like 4 hours of sleep last night. W/E, I'm taking 5 days off and starting max ot. A fresh start, haha.

NTT91

09-26-2009, 01:26 PM

http://assets.bodybuilding.com/forum/images/icons/icon14.gif Day 1: Max OT
Chest/Triceps:

Flat Bench: 175x5, 175x5, 175x5 (pr, never gotten 5 reps for 3 sets)

Incline Bench: 160x4, 150x6

Flat DB Bench: 75'sx6, 75'sx5

Skullcrushers: EZ+30x6, EZ+35x5, EZ+35x4 (+2 cgbp)

Dip Machine: 190x6 (PR), 195x6 (Mega PR)

Notes: God it feels good to be back in the gym! And this was a pretty awesome workout! Incline bench is damn hard after flat bench though, haha. Gonna hafta get used to that. Triceps were HUGE after this workout.

NTT91

09-27-2009, 01:48 PM

Max OT: Back/Traps

Rack Deads (pins set below knees): 310x5 (PR), 315x5 (PR, yaa!)

T Bar Rows: 4 platesx6 (PR), 4 platesx6

DB Rows: 90'sx6 (PR), 90'sx6

CG Pulldowns: 170x6 (PR), 170x5

Shrugs: (first time in a while) 275x6, 280x6, 285x5

Notes: wow! PR's on every exercise! My chest and tris are pretty sore from yesterday and I can already tell my back's gonna be the same tomorrow morning http://assets.bodybuilding.com/forum/images/smilies/wink.gif

NTT91

09-29-2009, 12:14 PM

Legs:

Squats: 255x6 (rep pr), 255x5, 255x5

Leg Press: 540 (12 plates)x6, 540x6, 540x6 (PR)

Leg Press Calf Raises: 10 platesx15 (too light), 12 platesx9

Seated calf: 160x10 (PR), 165x8 (PR)

Seated leg curl: 160x10, 165x6 (PR)

Notes: WOW. Tough workout. Was gonna do abs but I was absolutely spent.

NTT91

10-01-2009, 06:24 PM

Delts/Biceps/Forearms:

Military Press: 130x6 (PR), 130x6, 135x6 (PR, fukk ya!)

DB Military: 55'sx6 (PR), 60'sx5 (PR)

Leaning Laterals: 40'sx6 (PR), 40'sx6

BB Curls: 80x6 (PR), 80x5 (Nice slow negatives!)

DB Curls: 35'sx6, 30'sx6 (slow and controlled)

Hammer Curls: 30'sx6, 30'sx7 (Never do these, need to get used to them)

Behind Back wrist curl: 80x16 (way too light)

Wrist Curl: 60x9

Notes: SICK workout! I had huge pumps goin' on in my delts and Biceps and I looked mega swole at the gym haha. I was very happy with military press and BB curls. Also, weighed in at 183 on the gym scale http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif

NTT91

10-03-2009, 01:30 PM

Max OT week 2!
Chest/Triceps:

LT=last time
TT=this time

Flat Bench:

LT: 175x5, 175x5, 175x5
TT: 180x5 (PR), 180x3 (epic fail), 175x5

Incline Bench:

LT: 160x4, 150x6
TT: 155x5, 155x5

Flat DB Bench:

LT: 75'sx6, 75'sx5
TT: 75'sx6, 75'sx5

EZ Bar Skullcrushers:

LT: EZ+30x6, EZ+35x5, EZ+35x4 (+2 cgbp)
TT: EZ+40x6 (PR), EZ+40x3.5 (+6 cgbp)

Not sure how much the ez bar weighs, but it feels heavier than most I've used before. I'm guessing 30-35 pounds?

Dip Machine:

LT: 190x6, 195x6
TT: 200x6 (PR), 205x6 (PR!), 205x6

pretty big increase on these!

Curt James

10-04-2009, 11:05 AM

Max OT, eh? Skip has a radio program and I like his training ideas. Definitely has a plan.

NTT91

10-04-2009, 01:50 PM

Back/Traps:

Rack Deads (below knee level):

LT: 310x5, 315x5
TT: 320x5 (PR), 320x5

T Bar Rows:

LT: 4 platesx6, 4 platesx6
TT: 4 platesx6, 4platesx6 (wanted to get a better contraction since last week was kinda sloppy)

DB Rows:

LT: 90'sx6, 90'sx6
TT: 95'sx6 (PR), 85'sx6 (wanted to get a better contraction)

Close Grip Pulldowns:

LT: 170x6, 170x5
TT: 175x6 (PR), 170x5, drop, 140x3, drop, 100x5 (I know this isnt recommended on max ot but I needed to finish off my back because I wasnt really feeling it today)

Shrugs:

LT: 275x6, 280x6, 285x5
TT: 285x7, 290x6 (PR), 300x6 (PR)

NTT91

10-04-2009, 01:51 PM

Max OT, eh? Skip has a radio program and I like his training ideas. Definitely has a plan.
ya man, I've listened to a few of his radio shows. I recently baught his dvd, "Packing on Muscle Max OT Style" and it's pretty good.

Curt James

10-04-2009, 01:57 PM

I haven't purchased any of his DVDs yet. But I definitely agree with his training principles.

NTT91

10-06-2009, 11:33 AM

Legs:

squats:

LT: 255x6, 255x5, 255x5
TT: 270x5 (PR), 270x5, 270x4 (thought I had 260 on the bar! hahaha no wonder it felt so heavy-15 pound increase ftw)

Leg Press:

LT: 540x6, 540x6, 540x6
TT: 545x6 (pr), 545x6, 545x6

Seated calf: 170x10 (PR), 175x10 (pr)

Cybex calf: 450x10 (pr), 450x8 (all the machine can hold http://assets.bodybuilding.com/forum/images/smilies/wink.gif )

seated curl: 170x6 (pr), 170x6, 170x6

mr intensity

10-06-2009, 11:37 AM

hi NTT91,

i am new to the training journal section it wud be really nice of you to have a look into my journal, i wud be needing alot of advice and motivation

wud really appreciate
thank you

Gerb

10-06-2009, 12:48 PM

Wow, you got a lot of PR's going on in here, good stuff! Keep it up. And the military presses and rack deads are impressive!

NTT91

10-06-2009, 04:40 PM

hi NTT91,

i am new to the training journal section it wud be really nice of you to have a look into my journal, i wud be needing alot of advice and motivation

wud really appreciate
thank you

you bet man!

Wow, you got a lot of PR's going on in here, good stuff! Keep it up. And the military presses and rack deads are impressive! Hey thanks a lot bro I appreciate it. Just living the lifestyle day in and day out and the PR's just take care of themselves :)

mr intensity

10-06-2009, 11:11 PM

NTT91

10-07-2009, 10:10 AM

good workout....
thanx bro

NTT91

10-08-2009, 06:29 PM

Delts/Biceps/Forearms:

Military Press:

LT: 130x6, 130x6, 135x6
TT: 140x6 (PR), 140x4, 135x6

DB Military:

LT: 55'sx6, 60'sx5
TT: 60'sx6 (PR), 60'sx6

Leaning Laterals:

LT: 40'sx6, 40'sx6
TT: 40'sx6, 45'sx6 (PR)
*I'm a heck of a lot stronger on leaning laterals than regular ones. Does anyone know why this might be?

BB Curls:

LT: 80x6, 80x5
TT: 85x6 (PR), 80x6
*Used some cheating for sure but still did a nice slowww negative and I felt it in my biceps the whole time.

DB curls:

LT: 35'sx5, 30'sx6
TT: 35'sx5

Pinwheel curls:

LT: 30'sx6, 30'sx7
TT: 35'sx6 (PR), 40'sx6 (PR!)
*My left arm (especially the brachialis area) is a lot weaker than my right, so I was going nice and strict with the right and getting a good contraction but had to cheat with the left arm.

EZ curls: 60x6 (strict form, nice and slow)

Behind the back wrist curls:

LT: 80x16
TT: 100x12 (PR)

Seated reverse wrist curl: 50x12
*Forearms were soooo pumped, it almost hurt!

Notes: Great workout! Hit tons of PR's. Also, finally hit 180 upon waking and I weighed 186 on the gym scale tonight. Weight is piling on and I'm liking it! http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif

NTT91

10-10-2009, 01:37 PM

Chest/Triceps:
Flat Bench:
LT: 180x5 (sloppy), 180x3, 175x5
TT: 180x6 (PR), 185x4 (PR, ya budddy!), 185x4+1 forced rep
*VERY happy that I finally hit 185! Probably had 5-6 reps in me if I started with it.
Incline Bench:
LT: 155x5, 155x5
TT: 160x5, 155x5
Flat DB Bench:
LT: 75'sx6, 75'sx5
TT: 80'sx5 (PR!), 75'sx6
*Nice! Never done the 80's before!
Skullcrushers: 70x6, 80x3.5(+5 cgbp)
*Not sure if these are PR's because I always used an ez bar and don't know the weight of it.
Dip Machine:
LT: 200x6, 205x6, 205x6
TT: 210x6 (PR), 210x6, 215x6 (PR!)
*These have consistently been going up 10 pounds every week!

Notes: SICK workout. I was on cloud 9 when I hit 185. I was only expecting 180 today but when I got 6 easy reps with it I knew the time was right! The strength gains probably had something to do with my cheat meal last night and having about 5000 calories that day, haha.

NTT91

10-11-2009, 02:20 PM

Back/Traps:

Rack Deads: (Below knees)

LT: 320x5, 320x5
TT: 325x6 (PR, +5 pounds and +1 rep!!), 325x4

Underhand BB Rows (first time doing these): 185x6, 195x6 (I like these)

DB Rows:

LT: 95'sx6, 85'sx6
TT: 95'sx6 (better form), 100'sx6 (PR) (heaviest DB's in my gym)

CG Pulldowns:

LT: 175x6, 170x5+triple drop set
TT: 175x6 (way better contraction), 180x5.5(PR)

Shrugs:

LT: 285x7, 290x6, 300x6
TT: 305x6 (PR), 310x6 (PR), 315x6 (PR)

Notes: Great workout. Wasnt feeling so hot going into it but I killed it once I got going. Also, I found a bodybuilding show near where I live on October 30th of next year. It's called the Granite State Open. I'm thinking about doing it since I'll have almost a whole year to put on more size.

mr intensity

10-15-2009, 07:30 AM