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mr intensity
09-24-2009, 03:09 PM
hi guys,
i had a scapoid bone fracture therefore had to stop my training for 2 months and now i started my training and nutrition again to get on track.... i gained a lot of fat i am 200 pounds with not less than 20 percent body fat...
i need to come down to 6 percent body fat....

mr intensity
09-24-2009, 03:22 PM
i stated my training 3 weeks back with light wts 50 percent of my best lifts 2nd week 75 percent of my best lifts 3rd week 90 percent of my best lifts....

cardio i have started with 20 mins/session twice daily ill increase it 10 mins/week
right now i m doing 35 mins/session

this monday i did chest sholders and triceps
1 decline bench presses : warm up with 135*10
225*10
330*6+3rest pause(10 secs) 2+1+1
2 incline bench presses : 225*12+3rest pause(10 secs)2+1+1
3 flat flys : 70*10 reps triple drop sets 60*8+50*6+40*10
4 smith machine sholder presses : 180*6, douple drop set 150*4, 120* 6
triceps got pretty much fatiqued
did only dips behind the back(body wt) 30 reps 3 sets

mr intensity
09-24-2009, 09:33 PM
thursday......lats, lower back, traps and bicep work out

1. Two warm up sets close grip lat pull down 80x12reps
120x10reps
one work set : close grip chins bodywt+45 pound dumbell x 10 reps then+3 R.P 4+3+2
2. Barbell rows 135x10
225x10+180x6+135x6
3. Rack deadlits 405x4 + 330X10(drop set)
4. Shrugs 405x10+330x5+225x10(drop set)
5. Machine Curls 80x10+60X10+40x6
6. Alternate dumbell curls 50X10 ( biceps got totally fatiqued)

meal plan

1. 50 grams of whey + 1 tbs peanut butter
2. 200 grams of chicken+1 tbs extra virgin olive oil
3. 200 grams of chicken+1 tbs extravirgin olive oil
workout+35 mins cardio
4 50 grams of whey + 1 tbs peanut butter
5 5 whole eggs
6 5 whole eggs+ 35 mins cardio

supplements
vitamin c 2000 mg
vitamin e 800 iu
multivitamin and multimineral 1 tab
antioxidants 1 pill
glucosamine 2000 mg
liv 52 6 tabs
nolvadex 20 mg
finpecia 1 mg
test enanthate 250 mg+deca durabolin 250 mgs
clen 40 mcg+ cytomel 50 mcg


body wt 187 pounds ( upper 4 abs visible-but not very clear)

mr intensity
09-26-2009, 11:43 AM
QUADS AND HAMSTRINGS TODAY

single leg extension : 2 warm up sets
1 work set full stack x 10 reps
hack squats : 2 warm up sets
1 work set 350 x 10, 270x6, 220x8(drop set)
leg press : 700x8,620x3,560x3(drop set)
leg curls : 60x12 + 60x12( could not perform heavy leg curls was too tired of all the drop sets)

meals
1 50 grams whey +1 tbs peanut butter
2 5 whole eggs
3 50 grams of whey + 1 tbs peanut butter
4 5 whole eggs
5 200 grams of chicken + 1 tbs evo
6 200 grams of chicken + 1 tbs evo

supplementation
vit c 2000mg
vit e 800 iu
glucosamine 2000mg
liv 52 6 tabs
multivitamin multimineral 1 pill
antioxidant 1 tab
test e 250 mg
nolvadex 10 mg
finpecia 1 mg
clen 60 mcg
t3 50 mcg

cardio 35 min empty stomach in the morning
35 mins after workout

mr intensity
09-28-2009, 02:44 AM
Sunday : had flu... so took the day off made it a re feed day.....slept the whole day took anti biotics and NSAIDS....no cardio

mr intensity
09-28-2009, 07:50 AM
monday

meal plan

50 grams whey +1 tbs peanut butter
5 whole eggs
5 whole eggs
200 grams of chicken + salad 1 tbs evo
200 grams of chicken + salad 1 tbs evo
50 grams of whey +1 tbs peanut butter

water 6000 ml..... 1000ml per meal

supplements
fish oil pills 9x1000mg
vitamin c 2000mg
vitamin e 800 iu
glucosamine 2000mg
multivitamin +multiminerals 1 pill
antioxidant 1 pill
liv 52 6 tabs
nolvadex 10 mg
finpecia 1 mg
test enanthate 250 mg
deca durabolin 250 mg
clen 60 mcg
cytomel 50mcg

no work out

just 2 cardio session 40mins each

mr intensity
09-29-2009, 10:14 AM
chest shoulder triceps workout

decline bench press 135x10
225x8
330x4 3 rest pause sets (1+1+1)

incline bench press 250x6 droped the wt to 225
then did two rest pause set (3+1)
flat flys 70x11 drop sets( 60x3+ 50x10)

smith machine sholder presses 180x7 drop sets ( 155x3 + 135x6 )
lateral raises 30x8 reps
tricep pressdowns- gaint set
reverse push up bodywt fst-7
meal plan

50 grams whey +1 tbs peanut butter
5 whole eggs
5 whole eggs
200 grams of chicken + salad 1 tbs evo
200 grams of chicken + salad 1 tbs evo
50 grams of whey +1 tbs peanut butter

water 6000 ml..... 1000ml per meal

supplements
fish oil pills 9x1000mg
vitamin c 2000mg
vitamin e 800 iu
glucosamine 2000mg
multivitamin +multiminerals 1 pill
antioxidant 1 pill
liv 52 6 tabs
nolvadex 10 mg
finpecia 1 mg

clen 60 mcg
cytomel 50mcg



just 2 cardio session 40mins each

mr intensity
09-30-2009, 02:29 AM
wednusday

meal plan

50 grams whey +1 tbs peanut butter
5 whole eggs
5 whole eggs
200 grams of chicken + salad 1 tbs evo
200 grams of chicken + salad 1 tbs evo
50 grams of whey +1 tbs peanut butter

water 6000 ml..... 1000ml per meal

supplements
fish oil pills 9x1000mg
vitamin c 2000mg
vitamin e 800 iu
glucosamine 2000mg
multivitamin +multiminerals 1 pill
antioxidant 1 pill
liv 52 6 tabs
nolvadex 10 mg
finpecia 1 mg
test enanthate 250 mg
deca durabolin 250 mg
clen 60 mcg
cytomel 50mcg

no work out

just 2 cardio session 40mins each

blanche
10-01-2009, 04:44 AM
Hello
You are very strong by looks of it!
i wish i could rep out on 330lbs on benchpress.

Ill be following.

mr intensity
10-01-2009, 08:50 AM
Hello
You are very strong by looks of it!
i wish i could rep out on 330lbs on benchpress.

Ill be following.

thanks bro.....when i started 4 years back i cud hardly lift 100 110 pounds and you know what i got stuck at 180 for one full year......then you know the evolutionary process of a bodybuilder learning training techniques and nutrition....and now some how after so long i m able to bench press 330.....

mr intensity
10-01-2009, 09:04 AM
lats, lower back, traps and bicep work out:thursday

close grip lat pulldowns 2xwarm up set
close grip chins 185body wt+50 pound dumbell x 10 reps+3 rest pause(3+2+1)
barbell rows 225x10 drop set(135x6)
deadlifts 405x6(2 rep increament)
shrugs 405x10 dropsets 330x6+225x10

took a ten minutes break drank 1 liter water

machine curls 80x12 drop sets 60x10 50x10 40x10
alternate dumbell curls 50x12


50 grams whey +1 tbs peanut butter
5 whole eggs
5 whole eggs
200 grams of chicken + salad 1 tbs evo
200 grams of chicken + salad 1 tbs evo
50 grams of whey +1 tbs peanut butter

water 6000 ml..... 1000ml per meal

supplements
fish oil pills 9x1000mg
vitamin c 2000mg
vitamin e 800 iu
glucosamine 2000mg
multivitamin +multiminerals 1 pill
antioxidant 1 pill
liv 52 6 tabs
nolvadex 10 mg
finpecia 1 mg
clen 80 mcg
cytomel 50 mcg

2 cardio session 40mins each


**********need to increase fats and some sodiium coz i m feeling weak for the past 3 days.....

mr intensity
10-02-2009, 04:50 AM
meal plan

50 grams whey +1 tbs peanut butter
5 whole eggs
5 whole eggs
200 grams of chicken + salad 1 tbs evo
200 grams of chicken + salad 1 tbs evo
50 grams of whey +1 tbs peanut butter

water 6000 ml..... 1000ml per meal

supplements
fish oil pills 9x1000mg
vitamin c 2000mg
vitamin e 800 iu
glucosamine 2000mg
multivitamin +multiminerals 1 pill
antioxidant 1 pill
liv 52 6 tabs
nolvadex 10 mg
finpecia 1 mg
test enanthate 250 mg

clen 60 mcg
dropping the cytomel

no work out

just 2 cardio session 40mins each

mr intensity
10-02-2009, 08:57 PM
THE carb loading day

mr intensity
10-03-2009, 09:17 AM
WHAT a leg work out:workout no:5

no intensity techniques used: did plain simple straight sets

1. leg extensions 2 x warm up sets
1 work set....1x 10 (full stack)
2. hack squats 180x10
425x7 solid reps
3.leg press 700x19 trail blazing,eyebrow raising, death defying the most electrifying reps.....
4. leg curls 6 plates on machine 1x 20 reps

meal plan pizzas, chicken noodles , pepsi


feeling great....

mr intensity
10-03-2009, 09:20 AM
my goal is to get upto 500 pounds(hack squats) 800 pounds(leg presses) for 10 reps in the next 52 weeks........

godstrength
10-03-2009, 01:09 PM
How are you liking the KETO plan?




________________
AAEFX REP
PRRS/FDFS ELITE: www.prrsdvd.com (http://www.prrsdvd.com/)
http://godstrengthbodybuilding.blogspot.com/ (http://godstrengthbodybuilding.blogspot.com/)

mr intensity
10-03-2009, 02:42 PM
[QUOTE=godstrength;556031]How are you liking the KETO plan?




bro,
keto plan is actually very good..... i dont have to weak all day i have strength.... perform well in the gym..... ya after three or four days i do feel week at that point i know i need to increase some fat.... and the best part with this diet you get to how your body will respond.... its like i absolutely know at the starting of the week after the re feed day......that i am going to loose 1 kg in the next 7 days.... i never had this confidence with those moderate to low carb cycling diets----you are always craving for food, irritable like why am i alive....

mr intensity
10-04-2009, 08:50 AM
i have been doing test e and deca durabolin for the past 5 weeks now.... i`ll be dropping the deca... wud start with stanazolol 200mg/week with test e......... i wanted to do arimidex 1 mg eod but its out of stock for the next 6 weeks therefore nolvadex 20 mg ed.....
my muscles are responding nicely i have not seen any wt loss (weighing machine wise) for the past 14 days maybe i m gaining some muscle as i started after a long layoff although i can see quiet alot of changes mirror wise......its happening the way i wanted it to happen........

i do not have great asthetics... my arms and chest really suck .... although i have a good back and quads .....

measurements HT 5 feet 9 inches
arms 17 inches right and 16.8 leftt arm
waist 33 inches
quads 25.5 in
calves 15.8 in
chest 46 inches
wt 186 pounds

mr intensity
10-04-2009, 09:12 AM
my training philosophy....."THE PEOPLE WHO MAKE THE GREATEST STRENGTH
GAINS OVER TIME WILL MAKE THE GREATEST SIZE GAINS OVER TIME
ACCORDING TO THEIR GENETIC POTENTIAL."

these are the words of the great dante trudel
i read these words whenever i get confused about training.... should i do this or that....
it really clears up every thing

i have read his philosophies a lot of time....
in the end i could understand
TRAINING= PROGRESSIVE OVERLOAD+EXCELLENT FORM

"Training is all about adaption. In simple terms you lift a weight and your muscle has
one of 2 choices, either tear completely under the load (which is incredibly rare and what
we don't want) or the muscle lifts the weight and protects itself by remodeling and getting
bigger to protect itself against the load (next time). If the weight gets heavier, the muscle
has to again remodel and get bigger again to handle it. You can superset, superslow, giant
set, pre exhaust all day long but the infinite adaption is load---meaning heavier and
heavier weights is the only infinite thing you can do in your training. Intensity is finite.
Volume is finite (or infinite if you want to do 9000 sets per bodypart)...everything else is
finite. The Load is infinite and heavier and heavier weights used".....by dante trudel

mr intensity
10-04-2009, 09:27 AM
i want to accomplish these goals in the next 5 years
decline bench press:495x10
incline bench press:405x10

barbell rows 350x10
deadlits 600x10

hack squats 600x10
leg press 1100x10

smith machine sholder press: 315x10

per year if i m able to increase my lifting poundages 25 to 40 pounds on back and chest movements and around 50 to 100 pounds on my leg movements i think i`ll be able to reach there
in five years..... and i m sure when i reach upto that point i`ll have alot of muscle to be proud of.... lets see how far i can go

i wud love to show my progress via this training journal to all you great supportive forum members..... wud really appreciate your advice for my improvements

thank you

blanche
10-05-2009, 08:23 AM
600x10 is insane in deadlift! if you reach it, you can compete in strongman!

Good work outs btw!

Keep this up. :yep:

mr intensity
10-05-2009, 09:43 AM
600x10 is insane in deadlift! if you reach it, you can compete in strongman!

Good work outs btw!

Keep this up. :yep:

thanks bro

did a superb CHEST SHOULDER AND TRICEP workout: NO 6

DECLINE BENCH PRESS 1X135X10
1X245X8
1X330X6 THEN DROP SETS AND SLOW NEGATIVES( DONT KNOW THE REPS PROBABLY 18 TO 20)

INCLINE BENCH PRESS 290X4 DROP SETS 245X4 225X6

FLAT FLYS 75X11 DROP SETS 50X6 35X10

SMITH MACHINE SHOLDER PRESS 180X9 160X3 136X6

LATERAL RAISES 30X12 (4 CHEAT REPS) DROP SETS 25X4 15X6

TRICEP PUSHDOWN(MACHINE) WHOLE STACK DROP SETS( DO NOT REMEMBER THE REPS)

REVERSE PUSH UPS 10 REPS WITH BODY WT TRICEPS WERE SEVERLY FATIGUED AT THIS POINT



MEAL PLAN

1.50 GRAMS OF WHEY 1 TBS PEANUT BUTTER
2.50 GRAMS OF WHEY 1 TBS PEANUT BUTTER
3. 200 GRAMS OF CHICKEN AND SALAD 2 TBS EXTRA VIRGIN OLIVE OIL
4. 5 WHOLE EGGS
5.200 GRAMS OF CHICKEN 2 TBS EXTRA VIRGIN OLIVE OIL
6 5 WHOLE EGGS

INCREASED 2 TBS EXTRA VIRGIN OLIVE OIL
TWO 45 MINS CARDIO SESSIONS

SUPPLEMENTS
VITAMIN C 2000MG
VITAMIN E 800 IU
MULTI VITAMIN+ANTIOXIDANT 1 PILL
LIV 52 6 SINGLE STRENGTH TABS
9X1000MG FISH OIL PILL
CALCIUM 2000MG
GLUCOSAMINE 2000MG
CLENBUTROL 80MCG
STANAZOLOL 50MG

mr intensity
10-05-2009, 12:27 PM
now two more weeks of total anhilation..... then wud move on to light training for two weeks.....will bring down my poundages wud go for 20 easy reps sets .... no high intensity techniques will be used..... then after 2 weeks wud restart the high intensity training for 8 weeks.......

mr intensity
10-06-2009, 06:41 AM
WEEK 6----- DAY 2

NO TRAINING JUST 2 SESSIONS OF CARDIO 45 EACH...........

MEAL PLAN
1 50 grams whey +1 tbs peanut butter
2 5 whole eggs
3 50 grams of whey + 1 tbs peanut butter
4 5 whole eggs
5 200 grams of chicken +2 tbs evo
6 200 grams of chicken + 2 tbs evo

supplementation
vit c 2000mg
vit e 800 iu
glucosamine 2000mg
liv 52 6 tabs
multivitamin multimineral 1 pill
antioxidant 1 tab
test e 250 mg
nolvadex 10 mg
finpecia 1 mg
clen 80 mcg
9X1000MG FISH OIL CAPS

godstrength
10-06-2009, 08:58 AM
WEEK 6----- DAY 2

NO TRAINING JUST 2 SESSIONS OF CARDIO 45 EACH...........

MEAL PLAN
1 50 grams whey +1 tbs peanut butter
2 5 whole eggs
3 50 grams of whey + 1 tbs peanut butter
4 5 whole eggs
5 200 grams of chicken +2 tbs evo
6 200 grams of chicken + 2 tbs evo

supplementation
vit c 2000mg
vit e 800 iu
glucosamine 2000mg
liv 52 6 tabs
multivitamin multimineral 1 pill
antioxidant 1 tab
test e 250 mg
nolvadex 10 mg
finpecia 1 mg
clen 80 mcg
9X1000MG FISH OIL CAPS


Up and at it early- now that is my kind of training...

________________
AAEFX REP
PRRS/FDFS ELITE: www.prrsdvd.com (http://www.prrsdvd.com/)
http://godstrengthbodybuilding.blogspot.com/ (http://godstrengthbodybuilding.blogspot.com/)

mr intensity
10-06-2009, 10:38 AM
Up and at it early- now that is my kind of training...

________________
AAEFX REP
PRRS/FDFS ELITE: www.prrsdvd.com (http://www.prrsdvd.com/)
http://godstrengthbodybuilding.blogspot.com/ (http://godstrengthbodybuilding.blogspot.com/)


i train 3 days a week

mon: chest shoulder triceps
wed: lats lower back traps and biceps
fri: quads hams and calves

i train quiet intensely therefore i need alot of rest and recovery ...... i am trying to beat the log book every time supradded with high intensity techniqueS........... the biggest draw back with my style of training is CNS FATIQUE.....i have learnt some very tough lessons from this CNS FATIQUE.....
1. NEVER LET YOURSELF PLATEAU
2. FOLLOW A ROUTINE THAT ENSURES PROGRESSIVE OVERLOAD

AFTER 8 WEEKS OF HEAVY TRAINING I WILL GO FOR 2 WEEKS OF LIGHT EASY 20 REP PER SET TRAINING............

Gerb
10-06-2009, 12:30 PM
hi guys,
i had a scapoid bone fracture therefore had to stop my training for 2 months and now i started my training and nutrition again to get on track.... i gained a lot of fat i am 200 pounds with not less than 20 percent body fat...
i need to come down to 6 percent body fat....

Really? That is freaking low man, like 9-10% and you look great, 6% and I can't imagine you maintain peak strength, but hey, more power to you. You have some impressive lifts in here and the diet looks real solid.


i train 3 days a week

mon: chest shoulder triceps
wed: lats lower back traps and biceps
fri: quads hams and calves

i train quiet intensely therefore i need alot of rest and recovery ...... i am trying to beat the log book every time supradded with high intensity techniqueS........... the biggest draw back with my style of training is CNS FATIQUE.....i have learnt some very tough lessons from this CNS FATIQUE.....
1. NEVER LET YOURSELF PLATEAU
2. FOLLOW A ROUTINE THAT ENSURES PROGRESSIVE OVERLOAD

AFTER 8 WEEKS OF HEAVY TRAINING I WILL GO FOR 2 WEEKS OF LIGHT EASY 20 REP PER SET TRAINING............

I am working with a guy and I just got him on the same split, goods stuff man, keep up the good work! - Steve

bigdaddyd
10-06-2009, 01:01 PM
I agree. 6% is pretty damn low if you are not competing

Shadow
10-06-2009, 02:44 PM
Some solid lifts in here. 5' 9 and 187 is a pretty solid number, but you're still coming down, right?

And these guys are right, 6% is LOW. Are you thinking about competing?

NTT91
10-06-2009, 04:44 PM
big lifts in here man, keep it up!

mr intensity
10-06-2009, 10:16 PM
Really? That is freaking low man, like 9-10% and you look great, 6% and I can't imagine you maintain peak strength, but hey, more power to you. You have some impressive lifts in here and the diet looks real solid.



I am working with a guy and I just got him on the same split, goods stuff man, keep up the good work! - Steve

before my accident i had a great offseason i was 215 with 15 -17 percent body fat....... then i was about to start my contest prep with Rick Woodbridge aka esplendido then this accident happened.....

i really screwed up my physique..... i could not train ..... when you cannot train you just dont have any motivation to eat ...... and i did all the things a bodybuilder should not do.... lost a lot of muscle mass and gained a lot of fat....

but right now i am having the best time of my life..... a bodybuilders wildest fantasy coming true i am gaining muscle every week ( thanks to muscle memory) and loosing body fat..... thats probably due to a long lay off i had
i reach up to my best lifts in another two weeks ..... i am really working hard to achieve it.....


thanks for dropping by... really appreciate it

mr intensity
10-06-2009, 10:24 PM
I agree. 6% is pretty damn low if you are not competing
__________________
Nut up or shut up

Zombieland


Some solid lifts in here. 5' 9 and 187 is a pretty solid number, but you're still coming down, right?

And these guys are right, 6% is LOW. Are you thinking about competing?

ig lifts in here man, keep it up!




ya i really want come down to 6 percent ........ i do not plan to compete right now but i have just put up a challenge for my self......

i`ll be putting my pics as soon as i reach upto the 10 percent (body fat) to recive all the constructive critisicm i can get from all you great supportive people .....


and thanks for dropping by

really appreciate

Gerb
10-06-2009, 11:45 PM
before my accident i had a great offseason i was 215 with 15 -17 percent body fat....... then i was about to start my contest prep with Rick Woodbridge aka esplendido then this accident happened.....

i really screwed up my physique..... i could not train ..... when you cannot train you just dont have any motivation to eat ...... and i did all the things a bodybuilder should not do.... lost a lot of muscle mass and gained a lot of fat....

but right now i am having the best time of my life..... a bodybuilders wildest fantasy coming true i am gaining muscle every week ( thanks to muscle memory) and loosing body fat..... thats probably due to a long lay off i had
i reach up to my best lifts in another two weeks ..... i am really working hard to achieve it.....


thanks for dropping by... really appreciate it

great story (not the accident part) man. awesome to hear things are working out. workign with E. That dude knows his stuff. Cool man.

mr intensity
10-07-2009, 09:39 AM
JUST 2 SESSIONS OF CARDIO 45 EACH...........

MEAL PLAN
1 50 grams whey +1 tbs peanut butter
2 5 whole eggs
3 50 grams of whey + 1 tbs peanut butter
4 5 whole eggs
5 200 grams of chicken +2 tbs evo
6 200 grams of chicken + 2 tbs evo

supplementation
vit c 2000mg
vit e 800 iu
glucosamine 2000mg
liv 52 6 tabs
multivitamin multimineral 1 pill
antioxidant 1 tab
STANAZOLOL 50MG
nolvadex 10 mg
finpecia 1 mg
clen 80 mcg
9X1000MG FISH OIL CAPS

WEEK 6 DAY 3
BACK BICEPS

CLOSE GRIP LAT PULLDOWNx2WARM UP SETS
CLOSE GRIP CHINS 1X BODY WT+45 POUNDS DUMBELLX11 REPS

BARBELL ROWS 1X245X11 THEN DROP SETS

DEADLIFTS 405 X11

SHRUGS 405X13 DROP SETS

MACHINE CURLS : DID DROP SETS DO NOT REMEBER THE WTS

ALTERNATE DUMBELL CURLS: 50X16 35X 12( DROP SETS)

bigdaddyd
10-07-2009, 11:29 AM
Good training. When you going to post those pics?

mr intensity
10-07-2009, 11:53 AM
Good training. When you going to post those pics?

once i reach 10 percent bodyfat i`ll post my before and after pics ...... right now there is nothing in my physique to be proud off..... i reach upto ten percent in another say three or 4 weeks

blanche
10-07-2009, 02:42 PM
Sweet, im looking forward to those pics!

mr intensity
10-08-2009, 09:03 AM
week 6..... day 4
no training today



JUST 2 SESSIONS OF CARDIO 45 EACH...........

MEAL PLAN
1 50 grams whey +1 tbs peanut butter
2 5 whole eggs
3 50 grams of whey + 1 tbs peanut butter
4 5 whole eggs
5 200 grams of chicken +2 tbs evo
6 200 grams of chicken + 2 tbs evo

supplementation
vit c 2000mg
vit e 800 iu
glucosamine 2000mg
liv 52 6 tabs
multivitamin multimineral 1 pill
antioxidant 1 tab
test e 250 mgs
nolvadex 10 mg
finpecia 1 mg
clen 80 mcg
9X1000MG FISH OIL CAPS

mr intensity
10-10-2009, 10:07 AM
WEEK 6 ....DAY 6 LEG WORK OUT....

LEG EXTENSION: 2X WARM UP SETS
1X FULL STACKX 11 REPS
HACK SQUATS: 405X12....FOLLOWED ( DROP SETS)
LEG PRESS: 700X9 FOLLOWED ( DROP SETS)
LEG CURLS: 8PLATES X 12 FOLLOWED BY ( DROP SETS)

MEAL PLAN
1 50 grams whey +1 tbs peanut butter
2 5 whole eggs
3 50 grams of whey + 1 tbs peanut butter
4 5 whole eggs
5 200 grams of chicken +2 tbs evo
6 200 grams of chicken + 2 tbs evo

supplementation
vit c 2000mg
vit e 800 iu
glucosamine 2000mg
liv 52 6 tabs
multivitamin multimineral 1 pill
antioxidant 1 tab
STANAZOLOL 50MG
nolvadex 10 mg
finpecia 1 mg
clen 80 mcg
9X1000MG FISH OIL CAPS

1 SESSION CARDIO 90 MINS..... I`VE STARTED DOING ALL THE CARDIO ONE SESSION AS IT GETS VERY DIFFICULT TO FIND TIME OF OTHER CARDIO SESSION.....
October 8th, 2009 08:04 AM

Shadow
10-10-2009, 12:12 PM
How do you like the high dose fish oil? I've heard people swear by it. I've personally never gone super high with it.

mr intensity
10-10-2009, 04:56 PM
dude it all about following the protocol.............. l love to follow the right protocol... .......... it helps you out with cns overtraining, you dont have to overdose yourself with protien and carbs............. it really helps........ especially the blood tests ... your fat levels... you will find it great .............mark my words

Shadow
10-10-2009, 04:58 PM
I think I might just give high dose fish oil a try. It certainly can't hurt.

mr intensity
10-10-2009, 05:08 PM
I think I might just give high dose fish oil a try. It certainly can't hurt.

these doses will actually help you..........dude just try them..... you will never regret......you have to be healthy to gain muscle if you are not healthy how can you think your body wud promote mucle gain........ its all about fvollowing the right thing.........my advice to you is to follow the right thing ........... 9000 mg of fish oil is needed to ensure optimal response......

THANKS

bigdaddyd
10-10-2009, 06:30 PM
good training man

mr intensity
10-10-2009, 11:54 PM
good training man

thank you sir.......

mr intensity
10-11-2009, 02:40 AM
refeed day......... cardio 90 mins

bigdaddyd
10-11-2009, 07:02 AM
I really really like refeed days....LOL

mr intensity
10-11-2009, 06:26 PM
I really really like refeed days....LOL

yeah.... my refeeds are like pizzas, and pepsi doughnuts ..... i know i should not be doing this but as i m not preparing for any competetion.....i just cant help it.....

Northman
10-11-2009, 06:27 PM
yeah.... my refeeds are like pizzas, and pepsi doughnuts ..... i know i should not be doing this but as i m not preparing for any competetion.....i just cant help it.....


Hope you have a fast metabolism then...

ANADROLicfreak
10-11-2009, 06:29 PM
nice training.

mr intensity
10-11-2009, 06:35 PM
thanks bro....

nice of you to drop by.....

ANADROLicfreak
10-11-2009, 06:36 PM
that is what i do.make a appearence then dissapear.lol

mr intensity
10-11-2009, 06:40 PM
Hope you have a fast metabolism then...

what i know for sure about myself , my diet and training..... that i will loose 1 kg fat every week.....

in my opinion

fatloss is all about loosing 1 kg fat/ week till get to a point where you can see super striated glutes


..... thanks for dropping by

ANADROLicfreak
10-11-2009, 06:41 PM
super striated glutes?are you from md?a spy for blechman maybe?haha

bigdaddyd
10-11-2009, 06:46 PM
super striated glutes?are you from md?a spy for blechman maybe?haha


lmao

mr intensity
10-11-2009, 06:47 PM
super striated glutes?are you from md?a spy for blechman maybe?haha

ya bro i am 007 ;)

ANADROLicfreak
10-11-2009, 06:53 PM
i thought so.nice training journal by the way.some of you newbies have horrible journals.

mr intensity
10-13-2009, 12:50 AM
week 7 day 1

monday

meal plan

50 grams whey +1 tbs peanut butter
5 whole eggs
5 whole eggs
200 grams of chicken + salad 1 tbs evo
200 grams of chicken + salad 1 tbs evo
50 grams of whey +1 tbs peanut butter

water 6000 ml..... 1000ml per meal

supplements
fish oil pills 9x1000mg
vitamin c 2000mg
vitamin e 800 iu
glucosamine 2000mg
multivitamin +multiminerals 1 pill
antioxidant 1 pill
liv 52 6 tabs
nolvadex 10 mg
finpecia 1 mg

clen 60 mcg


no work out........ cardio 90 mins

mr intensity
10-13-2009, 12:50 AM
week 7 day 2

tuesday

meal plan

50 grams whey +1 tbs peanut butter
5 whole eggs
5 whole eggs
200 grams of chicken + salad 1 tbs evo
200 grams of chicken + salad 1 tbs evo
50 grams of whey +1 tbs peanut butter

water 6000 ml..... 1000ml per meal

supplements
fish oil pills 9x1000mg
vitamin c 2000mg
vitamin e 800 iu
glucosamine 2000mg
multivitamin +multiminerals 1 pill
antioxidant 1 pill
liv 52 6 tabs
nolvadex 10 mg
finpecia 1 mg
test e 250 mg
stanazolol 50mg
clen 80 mcg


DECLINE BENCH PRESS 2X WARM UP SETS
1 X 330 X 7 ( 3 REST PAUSE 10 SECS) 2+2+1
INCLINE BENCH PRESS 1 X 285 X 5 ( 2 REST PAUSE) 1+1
FLAT FLYS(SLOW NEGATIVES) 1 X 70 X 8

SMITH MACHINE SHOULDER PRESSES 1 X 200 X 7 (DROP SETS)
LATERAL RAISES 1 X 30 X 8 (DROP SETS)

TRICEP PRESSDOWNS FULL STACK X 14( DROP SETS)

REVERSE PUSH UPS BODYWT X 12

MY PERFORMANCE WAS BETTER THAN MY PREVIOUS WEEKS CHEST SHLD TRICEP WORKOUT


CARDIO 100 MINS SINGLE SESSION.....

Gerb
10-13-2009, 12:52 AM
nice training MrI. Diet looking solid too.

mr intensity
10-13-2009, 12:53 AM
i thought so.nice training journal by the way.some of you newbies have horrible journals.

thanks bro, i try to put in each and every detail possible in my journal......

Shadow
10-13-2009, 08:24 AM
Solid chest work bro.

bigdaddyd
10-13-2009, 09:06 AM
Nice training, good detailed log

mr intensity
10-13-2009, 12:51 PM
Solid chest work bro.



thanks bro,
i am really training hard.... although my lifting poundages are getting better every work out..... once i reach ten percent bodyfat i`ll go for pro vegge/ pro fat days ...... at that point i wont be able to further show any improvements in my lifting poundages... at that point of time all i`ll try is to mentain upto 95 to 100 percent of my lifting poundages.... in my opinion if one just trys to upto mentain those lifting poundages one can ensure that he is not loosing muscle mass.....

whats your take ?


at that point i`ll start with some creatinine monohydrate .... lets see what happens....

Shadow
10-13-2009, 12:53 PM
Yeah, still lifting as heavy will help you make sure you're not losing anything...up to a certain point. If you're going really low you might want/inevitably drop the weights some, just because you will in fact be weaker, or because you don't want to hurt yourself.

mr intensity
10-13-2009, 12:56 PM
Nice training, good detailed log

thank you sir,

although i am eating the same food every day and the supplements....some may think its waste of time to write the same thing every day..... but some very minute changes are always there some times at the middle of the week i start feeling a bit weak.... at that point i increase some monounsaturated fats.....these small changes are actually helping me perform better in my work outs( more intensity) ....... it just helps

bigdaddyd
10-13-2009, 02:16 PM
Oh no...I totally agree. Consistency and repetition make the bodybuilder my friend

mr intensity
10-13-2009, 04:31 PM
Yeah, still lifting as heavy will help you make sure you're not losing anything...up to a certain point. If you're going really low you might want/inevitably drop the weights some, just because you will in fact be weaker, or because you don't want to hurt yourself.

thats the reason why i think i need to make my fatloss slow....it may take some extra time but one cannot afford to loose the hard earned muscle....all i am trying to do is loose 1 kg fat every week..... and my lifting poundages are increasing ( gaining muscle due to a long layoff) ...... after a few weeks when i `ll plateau ( lifting poundages)
at that point i`ll come to know i wont be gaining any more muscle..... then probably its wud be time for me to maximse the resources for fatloss( pro vegge / pro fat and then...... increasing the dosage of clen upto 120 mcg and t3 upto 50 mcg......increasing the cardio upto two hours) ....
now just to mentain the lifting poundages i think i wud be needing creatine ......

as far as injury is concerned i think i`ll have to let go off the philosophy of going beyond failure...... i think at that point of time i should train upto failure or subfailure.......

Shadow
10-13-2009, 04:51 PM
thats the reason why i think i need to make my fatloss slow....it may take some extra time but one cannot afford to loose the hard earned muscle....all i am trying to do is loose 1 kg fat every week..... and my lifting poundages are increasing ( gaining muscle due to a long layoff) ...... after a few weeks when i `ll plateau ( lifting poundages)
at that point i`ll come to know i wont be gaining any more muscle..... then probably its wud be time for me to maximse the resources for fatloss( pro vegge / pro fat and then...... increasing the dosage of clen upto 120 mcg and t3 upto 50 mcg......increasing the cardio upto two hours) ....
now just to mentain the lifting poundages i think i wud be needing creatine ......

as far as injury is concerned i think i`ll have to let go off the philosophy of going beyond failure...... i think at that point of time i should train upto failure or subfailure.......

Exactly.

mr intensity
10-14-2009, 03:17 PM
week 7 day 3

wed

meal plan

50 grams whey +1 tbs peanut butter
5 whole eggs
5 whole eggs
200 grams of chicken + salad 1 tbs evo
200 grams of chicken + salad 1 tbs evo
50 grams of whey +1 tbs peanut butter

water 6000 ml..... 1000ml per meal

supplements
fish oil pills 9x1000mg
vitamin c 2000mg
vitamin e 800 iu
glucosamine 2000mg
multivitamin +multiminerals 1 pill
antioxidant 1 pill
liv 52 6 tabs
nolvadex 20 mg
finpecia 1 mg
test e 250 mg
stanazolol 50mg
clen 90mcg

bigdaddyd
10-14-2009, 07:18 PM
good intake today!

ANADROLicfreak
10-14-2009, 07:56 PM
what does you cycle look like?only 250mg of test a week?

mr intensity
10-14-2009, 09:18 PM
what does you cycle look like?only 250mg of test a week?


precontest: 1000mg test enanthate + 500 mg deca/week for the 1 st 6 or 8 weeks

last 8 weeks sustanon 250 ...1000mg + 200 mg stanazolol/week

clenbutrol i start with 20mcg keep increasing the dosage by 20 mcg till i reach 120 mcg

cytomel start with 25 mcg increase dosage upto 50mcg after 6 or 8 weeks

thats it bro

mr intensity
10-14-2009, 09:25 PM
week 7 day 4: BACK AND BICEPS



meal plan

50 grams whey +1 tbs peanut butter
5 whole eggs
5 whole eggs
200 grams of chicken + salad 1 tbs evo
200 grams of chicken + salad 1 tbs evo
50 grams of whey +1 tbs peanut butter

water 6000 ml..... 1000ml per meal

supplements
fish oil pills 9x1000mg
vitamin c 2000mg
vitamin e 800 iu
glucosamine 2000mg
multivitamin +multiminerals 1 pill
antioxidant 1 pill
liv 52 6 tabs
nolvadex 20 mg
finpecia 1 mg
CYTOMEL 50 MCG
clen 90mcg


WORK OUT

CLOSE GRIP LAT PULLDOWN : 2X WARMUP SETS
CLOSE GRIP CHINS 1 X BODTWT + 70 POUND DUMBELL X 8 REPS FOLLOWED BY THREE REST PAUSE SETS

BARBELL ROWS 1 WARMUP SET
1X 245X12.......FOLLOWED BY A TRIPLE DROP SETS

DEADLIFTS 1X405X10

SHRUGS 1X405X10 FOLLOWED BY A TRIPLE DROP SETS

MACHINE CURLS FULLSTACK X 8 REPS FOLLOWED BY A DROP SET

ALTERNATE DUMBELL CURLS 50 X 10 25X6

* NEED TO CONCENTRATE ON DEADLIFTS AND SHRUGS MY PERFORMANCE WAS NOT AS GOOD AS I WUD HAVE WANTED IT TO BE

Shadow
10-14-2009, 09:34 PM
Nice work bro. How tall are you?

mr intensity
10-14-2009, 09:38 PM
no bro..... i am not staisticfied.....i cud have done better....especially deads and shrugs..........my grip just gave up.....

i am 5 feet 8nhalf to 9 inches

mr intensity
10-15-2009, 08:37 PM
week 7 day 5: LEGS



meal plan

50 grams whey +1 tbs peanut butter
5 whole eggs
5 whole eggs
200 grams of chicken + salad 1 tbs evo
200 grams of chicken + salad 1 tbs evo
50 grams of whey +1 tbs peanut butter

water 6000 ml..... 1000ml per meal

supplements
fish oil pills 9x1000mg
vitamin c 2000mg
vitamin e 800 iu
glucosamine 2000mg
multivitamin +multiminerals 1 pill
antioxidant 1 pill
liv 52 6 tabs
nolvadex 20 mg
finpecia 1 mg
CYTOMEL 50 MCG
clen 90mcg


cardio 100 mins

LEG EXTENSION 2X WARMUP SETS
1X WORK SET

HACK SQUATS 2 WARM UP SETS
1 X 425 X 7

LEG PRESS 1 X 750 X 10

LEG CURLS 1 X 8 PLATES X 14 REPS

* 50 POUNDS INCREASED IN LEG PRESS AND 25 POUNDS ON HACK SQUATS
* GREAT WORK OUT NO HIGH INTENSITY TECH NIQUES USED

ANADROLicfreak
10-15-2009, 10:28 PM
precontest: 1000mg test enanthate + 500 mg deca/week for the 1 st 6 or 8 weeks

last 8 weeks sustanon 250 ...1000mg + 200 mg stanazolol/week

clenbutrol i start with 20mcg keep increasing the dosage by 20 mcg till i reach 120 mcg

cytomel start with 25 mcg increase dosage upto 50mcg after 6 or 8 weeks

thats it bro

nice cycle.are you getting ready for a comp?why wouldnt you run prop and tren ace though?better than deca i would think.

Shadow
10-15-2009, 11:05 PM
Nice increases there. Maybe I should start logging my food for the day, to spice things up in my journal.

mr intensity
10-15-2009, 11:55 PM
Nice increases there. Maybe I should start logging my food for the day, to spice things up in my journal.


ya bro,
its the small details that make the difference, now tomoro i`ll be increasing my monounsaturated fats..... at around 4th or 5 th day of the week i feel really week.... i have to consume atleast 3 to 4 meals before my work out just to mentain intensity.....on 1st or 2 nd day its ok.... i`ll just eat a meal and wud go for my work out .... i can manage well on day 1 and 2.....
in my opinion its all about understanding your requirements there is always a pattern which can be observed only by keeping a log.....

mr intensity
10-16-2009, 12:06 AM
nice cycle.are you getting ready for a comp?why wouldnt you run prop and tren ace though?better than deca i would think.


no bro not preparining to compete just getting back in shape.... i had a scapoid bone fracture around 4 months back..... i was advised not to train for 4 or 5 months.... i did not train for ten weeks... i really messed up my physique...... all the boozing, and stuff a bodybuilder should not do.... just before the accident i was 215-220 with around 12 to 14 percent body fat i was training hard.... after the accident i lost all my motivation as i was not able to train.....

then after ten weeks ( after accident) i was 200 pounds..... with a total fucked up physique....

right now i am working really hard to get into a good shape.....

i am gaining muscle mass and losin body fat thanks to the muscle memory.......

mr intensity
10-16-2009, 12:14 AM
nice cycle.are you getting ready for a comp?why wouldnt you run prop and tren ace though?better than deca i would think.


bro, i already had a lot deca and stana...... besides i had great results using this cycle that makes me skeptical on trying some thing new...... i`ll try tren in my mass phase......

mr intensity
10-16-2009, 12:55 AM
week 8 wud be a " take it easy week"

i have been training like a mad man for 7 weeks ...... i can now feel the the" over training syndrome "...... CNS fatigue..... overstressed shoulders, not been able to recover from the lower back soreness, lack of motivation....

week 8 i`ll be doing light wt training wud go for 20 easy reps/ set wud be using 50 percent of my max wts.....lower down the cardio to 30 mins/ day ......
no change in the meal plans or aas.....
wud be dropping clen and cytomel.....for 8th week

Shadow
10-16-2009, 07:44 AM
week 8 wud be a " take it easy week"

i have been training like a mad man for 7 weeks ...... i can now feel the the" over training syndrome "...... CNS fatigue..... overstressed shoulders, not been able to recover from the lower back soreness, lack of motivation....

week 8 i`ll be doing light wt training wud go for 20 easy reps/ set wud be using 50 percent of my max wts.....lower down the cardio to 30 mins/ day ......
no change in the meal plans or aas.....
wud be dropping clen and cytomel.....for 8th week

Definitely a good thing to have a week where you just take it slow, let the body recover. Especially when you're training really hard like you say you are.

ANADROLicfreak
10-16-2009, 09:51 AM
man sorry to hear you got hurt.its no fun being out of commision.just keep chugging along.solid work so far.

mr intensity
10-16-2009, 09:50 PM
Definitely a good thing to have a week where you just take it slow, let the body recover. Especially when you're training really hard like you say you are.


ya all those set where i go beyond faulure, using drop sets and rest pause can lead to over training after a period of may be 6 weeks...... a short micro cycle will help me to rejuvenate my self to go full throttle for the next 6 weeks...... my style of training can lead to overtraining.......

mr intensity
10-16-2009, 09:56 PM
man sorry to hear you got hurt.its no fun being out of commision.just keep chugging along.solid work so far.


thanks bro.... keep motivating me like this.....

ANADROLicfreak
10-16-2009, 10:09 PM
why is my friday nite so fucking boring?oh ya i have a family lol.

mr intensity
10-16-2009, 10:15 PM
why is my friday nite so fucking boring?oh ya i have a family lol.


i am sorry for you bro,
i am about to smoke up and get drunk.....doing it after 3 months i think i really need to.....

ANADROLicfreak
10-16-2009, 10:18 PM
haha i do drink.i dont smoke though.get em though bro lol

Northman
10-17-2009, 12:20 AM
Great work.

mr intensity
10-17-2009, 01:11 AM
thanks ..... but i hope you are not referring to me getting drunk lol....

mr intensity
10-18-2009, 05:10 AM
meal plan modified 8th week onwards:

meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of reat meal

meal 4 : 50 grams of whey + 1 tbs peanut butter( pre work out)

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites

supplementation same as before

ANADROLicfreak
10-18-2009, 06:31 PM
nice diet.

mr intensity
10-19-2009, 04:15 AM
nice diet.


when i started i was 200 pounds with a very bad physique.... right now i am 190 i can seen my abs ,serratus.....i gained muscle and lost fat.... but now i think i wont gain any more muscle.... so just thought of acclerating the fat loss process.... therefore just modified my diet.....

mr intensity
10-19-2009, 10:18 PM
week 8 day 1

meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of reat meal

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 30 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 800 iu
nolvadex 20 mg
finpecia 1mg
no clen + cytomel
glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg Yesterday 04:03 AM

Shadow
10-19-2009, 10:29 PM
Your diet is similar to Dave's cutting diet. Or is it? I'm not too familiar with it.

mr intensity
10-19-2009, 10:41 PM
Your diet is similar to Dave's cutting diet. Or is it? I'm not too familiar with it.


i have modified dave s diet according to my needs...... i have tried carb cycling diets although they are good but i feel week being on them.... and when i used do "empty stomach cardio".....i cud appreciate all the clinical signs and symtoms like hypoglycemia, postural htn, weakness , nausea etc etc ..... being on high protien and moderate fat i am able to perform well in the gym.... can do alot of cardio( although cardio is boring everytime you do it)

Shadow
10-19-2009, 10:44 PM
Ah ok, I gotcha. I don't much like cardio on an empty stomach either, though I've never experienced what you have.

mr intensity
10-19-2009, 10:53 PM
Ah ok, I gotcha. I don't much like cardio on an empty stomach either, though I've never experienced what you have.


ya bro,
empty stomach cardio is the worst thing that has happened to me....its so depressing:drool:

ANADROLicfreak
10-20-2009, 08:39 AM
im fixing to do some on a emty stomach now lol.doesnt bother me

Northman
10-20-2009, 08:42 AM
ya bro,
empty stomach cardio is the worst thing that has happened to me....its so depressing:drool:
I do it in front of the T.V :)

mr intensity
10-20-2009, 08:59 AM
I do it in front of the T.V :)


same here.........

mr intensity
10-20-2009, 09:00 AM
im fixing to do some on a emty stomach now lol.doesnt bother me


keep up the good work bro.......

mr intensity
10-20-2009, 09:03 AM
week 8 day 2
chest shoulder triceps

all sets done with 50 percent of the of the wts i use.... all sets done for twenty reps

workout was pretty boring..............




meal plan

meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of reat meal

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 30 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 800 iu
nolvadex 20 mg
finpecia 1mg
no clen + cytomel
glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg

mr intensity
10-21-2009, 08:24 AM
week 8 day 3

meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of reat meal

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 30 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 800 iu
nolvadex 20 mg
finpecia 1mg
no clen + cytomel
glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg

Bacon Boy
10-21-2009, 09:01 PM
ya bro,
empty stomach cardio is the worst thing that has happened to me....its so depressing:drool:
I love it 30 mins of that is more effective than an hour with food in me which is why I am doing both! Just subbed the thread what are the goals man hope Keto works for you, I went flat and lost A LOT MUSCLE, with the carb cycling its better for me with my higher volume training... What your total working sets?

Northman
10-21-2009, 10:36 PM
I love it 30 mins of that is more effective than an hour with food in me which is why I am doing both! Just subbed the thread what are the goals man hope Keto works for you, I went flat and lost A LOT MUSCLE, with the carb cycling its better for me with my higher volume training... What your total working sets?


Being on supplements and lots of protein is the key to not loosing muscle on keto, such as Mr.Intensity is doing~

mr intensity
10-22-2009, 12:47 AM
I love it 30 mins of that is more effective than an hour with food in me which is why I am doing both! Just subbed the thread what are the goals man hope Keto works for you, I went flat and lost A LOT MUSCLE, with the carb cycling its better for me with my higher volume training... What your total working sets?


i do 2 to 3 exercises/muscle/1 allout set to failure using high intensity techniques..........( rest pause and drop sets)
right now i am 11- 12 percent bodyfat ( 190 pounds) on a modified keto diet....i do keto diet for many reasons .... first of all i am able to mentain a high level of intensity in the gym
2nd ITS PREDICTABLE.....i am absolutely sure what my wt will be after 7 days......how much will i gain after re feed days etc etc...

this was not the case when i did carb cycling diets....

right now my goals are to come down to 6 percen bodyfat.....its been a great journey till now lets see what happens....

empty stomach cardio is extremely effective and extremely boring and extremely depressinig this the only part i just do because i have to do not because i want to do it.....

any ways thanks for dropping by

mr intensity
10-22-2009, 12:48 AM
Being on supplements and lots of protein is the key to not loosing muscle on keto, such as Mr.Intensity is doing~


hey bro,
how did you come to know about my dark secret lol....;)

Gerb
10-22-2009, 12:52 AM
you are like a machine with that diet man, keep it up!

mr intensity
10-22-2009, 12:58 AM
you are like a machine with that diet man, keep it up!


thank you so much bro... those are some really motivating words"the machine"......

Northman
10-22-2009, 09:08 AM
hey bro,
how did you come to know about my dark secret lol....;)


I am talking about Superpump250 :);)

mr intensity
10-22-2009, 09:18 AM
week 8 day 4

meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of reat meal

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 30 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 800 iu
nolvadex 20 mg
finpecia 1mg
no clen + cytomel
glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg

work out: back biceps

used 50 percent wts for all the exercises x 20 reps

these light wt workouts are really boring

mr intensity
10-22-2009, 09:19 AM
I am talking about Superpump250 :);)

lol

Shadow
10-22-2009, 09:22 AM
these light wt workouts are really boring

They are a necessary evil sometimes!

mr intensity
10-22-2009, 09:31 AM
They are a necessary evil sometimes!


ya bro,
my work out got over in 20-25 minutes ...... whereas my heavy work out takes around 60 minutes to get over........

mr intensity
10-23-2009, 10:17 AM
week 8 day 5

meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of reat meal

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 30 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 800 iu
nolvadex 20 mg
finpecia 1mg
no clen + cytomel
glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg

leg workout: 50 percent of the wts used did 15 to 20 reps in all exercises
__________________

Northman
10-23-2009, 01:38 PM
Diet is looking solid

mr intensity
10-23-2009, 01:46 PM
Diet is looking solid


thanks bro....:)

ANADROLicfreak
10-23-2009, 04:20 PM
hope your diet and training are going well.keep up the work.

mr intensity
10-24-2009, 02:26 AM
hope your diet and training are going well.keep up the work.


thanks bro.........

mr intensity
10-24-2009, 02:26 AM
thank god the low intensity light wt training week is over...... i `ll be back on monday all the heavy high intensity stuff .... i`ll be getting back to my old 100 mins cardio regimen ...................

Gerb
10-24-2009, 06:35 AM
heavy high intensity sounds good

mr intensity
10-24-2009, 07:20 AM
heavy high intensity sounds good


i am ready to blast for the next 8 weeks....................

bigdaddyd
10-24-2009, 10:36 AM
Those short light weight higher rep trainings are good for the joints once in a while

mr intensity
10-24-2009, 10:53 AM
Those short light weight higher rep trainings are good for the joints once in a while


ya, that true

and it recharges your mind and body for the next 8 weeks anhilation............

mr intensity
10-24-2009, 10:55 AM
week 8 day 6

meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of reat meal

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 80 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 800 iu
nolvadex 20 mg
finpecia 1mg
clen 60 mcg
cytomel 50mcg
test e 250 mg
stanazolol 50 mg
glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg

Shadow
10-24-2009, 03:58 PM
How long are you gonna be staying on this diet?

mr intensity
10-24-2009, 04:32 PM
How long are you gonna be staying on this diet?

untill i get striated glutes bro, probably 8 to 10 weeks .... then wud start my pct.... will start a mass gaining cycle in march.......

Shadow
10-24-2009, 04:36 PM
untill i get striated glutes bro, probably 8 to 10 weeks .... then wud start my pct.... will start a mass gaining cycle in march.......

gotcha

mr intensity
10-25-2009, 02:33 AM
http://i929.photobucket.com/albums/ad137/drintensity/Picture117.jpg

mr intensity
10-25-2009, 02:37 AM
me........ when i started training after a long lay off after the accident

mr intensity
10-25-2009, 02:52 AM
http://i929.photobucket.com/albums/ad137/drintensity/Picture125.jpghttp://forums.rxmuscle.com/%5BIMG%5Dhttp://i929.photobucket.com/albums/ad137/drintensity/Picture125.jpg%5B/IMG%5D

mr intensity
10-25-2009, 11:42 AM
week 8 day 7

meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of reat meal

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 100 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 800 iu
nolvadex 20 mg
finpecia 1mg
clen 60 mcg
cytomel 50mcg


glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg

Bacon Boy
10-25-2009, 09:10 PM
week 8 day 7

meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of reat meal

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 100 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 800 iu
nolvadex 20 mg
finpecia 1mg
clen 60 mcg
cytomel 50mcg


glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg

You are wasting your money with this my organic chemistry prof said anymore than 400 is actually dangerous if it is D-Alpha which most of it is... That and I guarantee the FO has some added to it to preserve freshness... I would guesstimate your near 1500 ius its not going to do anything serious to worry about IMO your taking something you dont have too...

mr intensity
10-26-2009, 12:43 AM
You are wasting your money with this my organic chemistry prof said anymore than 400 is actually dangerous if it is D-Alpha which most of it is... That and I guarantee the FO has some added to it to preserve freshness... I would guesstimate your near 1500 ius its not going to do anything serious to worry about IMO your taking something you dont have too...


wow bro, thanks....... previously i was taking 400 iu .... i was going through daves articles on where he mentioned 800 iu so decided to take 800 then....

anyways thanks alot.... i will be going back to 400iu/ day

mr intensity
10-26-2009, 08:34 AM
week 9 day 1

meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of reat meal

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 100 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 800 iu
nolvadex 20 mg
finpecia 1mg
clen 60 mcg
cytomel 50mcg
test enanthate 250mg
stanazolol 50 mg
glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg

BACK BICEP WORKOUT

CLOSE GRIP CHINS 1 X BODYWT(190 POUNDS + 70 POUNDS) X 9

BARBELL ROWS 1 X 245 X 10

DEADLIFT 1 X 405 X 11

SHRUGS 1 X 405 X 18

MACHINE CURLS 1 X FULL STACK X 8
__________________

Shadow
10-26-2009, 10:11 AM
Nice back work. Makes sense seeing how wide your back is in the pics above.

mr intensity
10-26-2009, 11:21 AM
Nice back work. Makes sense seeing how wide your back is in the pics above.


thanks bro.......

Gerb
10-26-2009, 11:39 AM
Nice back work. Makes sense seeing how wide your back is in the pics above.

x2, good training.

Bacon Boy
10-26-2009, 11:41 AM
Didnt even see the pics till now what are your long term goals?

mr intensity
10-26-2009, 11:56 AM
Didnt even see the pics till now what are your long term goals?


ya bro, those pics were taken day 1 of training 10 weeks after the accident..... right now i am trying to get back in shape at around 6 to 8 percent fat..... as you can see its a very fucked up physique....

then probably i`ll do a whole year offseason ........ i wud want to compete in mid 2011..... lets see...i did a local show in 2007 at 141 pounds won my div as my div had only 3 competetors...haha

but really what i think is i dont have those great genetics as you people do, those asthetics....to win a competetion....

ya but what i think is i can grow big and ripped.... and wanna be a 250 pound ripped mass monster.....

mr intensity
10-27-2009, 05:43 AM
week 9 day 2


meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of reat meal

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 100 mins no training

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 800 iu


clen 60 mcg
cytomel 50mcg


glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg

mr intensity
10-28-2009, 09:00 AM
week 9 day 3



meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of reat meal

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites


chest shoulder triceps: i had terrible crams so did 12 to 15 reps with moderate reps


stats: wt 188 lbs .... ht 5 feet 8 inches

legs: rt 25. 7 lt 25.4

arms: rt 17.5 lt 17.2

chest: 46.3

waist: 32 inches( can see my upper four clearly still some fat left in the lower abdominal area)

calves :rt 15 lt 14.8


severe headache + cramps i think need to increase my sodium .......

no cardio today

Northman
10-28-2009, 10:50 AM
Hmm cramps you say eh? I had a really bad experience with cramps about 1 month ago, they were so bad I could barely walk up the stairs.

At least you were able to still get in a good workout.

Shadow
10-28-2009, 10:55 AM
Make sure you're getting enough potassium.

bigdaddyd
10-28-2009, 02:19 PM
^^ potassium and sodium.

mr intensity
10-29-2009, 02:07 AM
thanks guys ...... cardio is the culprit .... excessive sweating....i`ll be increasing my potassium and sodium intake..........

mr intensity
10-29-2009, 08:52 AM
week 9 day 4

meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of reat meal

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 100 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 400 iu
nolvadex 20 mg
finpecia 1mg
clen 60 mcg
cytomel 50mcg
test e 250 mg
stanazolol 50 mg

glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg

Northman
10-29-2009, 09:20 AM
Look to be on track man.

mr intensity
10-29-2009, 11:15 AM
i`ll be starting dc training from monday this.... wud be my split

MON TUES THUR FRI- With body split into three parts-for people with hectic schedules these are extremely short workouts yet stay roughly in the same scheme as the above.
On this schedule someone would group body parts like the following:

DAY ONE:
Chest
Shoulders
Triceps
(Stretches)

DAY TWO:
Biceps
Forearms
(Stretches)
Back width
Back thickness

DAY THREE:
Calves
Hamstrings
Quads
(Stretches)





chest shoulder triceps work out 1

1 decline bench presses
2 smith machine sholder press
3 close grip bench press

chest shoulder tricep work out 2

1 incline bench presses
2 standing miltary presses
3 reverse push ups

chest shoulder tricep workout 3

1 smith machine flat bench presses
2 shoulder dumbell presses
3 paralell bar dips


back width back thickness biceps work out 1

1 close grip chins
2 deadlifts
3 barbell curls

back width back thicness biceps workout 2

1 wide grip chins
2 barbell rows
3 alternate bumbell curls

back width back thickness bicep work out 3

1 wide grip latpull down machine
2 t bar rows
3 preacher curls

legs workout 1

1. hack squats
2 lying leg curls
3 seated calf raises

leg workout 2

1 barbell squats
2 stiff leg deadlifts
3 standing calf raises

leg workout 3

1 leg presess
2 dc hamstring exercise on leg press
3 calf exercise on the leg press

Bacon Boy
10-29-2009, 11:27 AM
week 9 day 4

meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of reat meal

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 100 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 400 iu
nolvadex 20 mg
finpecia 1mg
clen 60 mcg
cytomel 50mcg
test e 250 mg
stanazolol 50 mg

glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg

Spartan Spartan thought about throwing Mrs D. on any of that?

mr intensity
10-29-2009, 11:38 AM
Spartan Spartan thought about throwing Mrs D. on any of that?


sorry bro didnt get you...........

Shadow
10-29-2009, 11:40 AM
Mrs. Dash, the seasoning.

mr intensity
10-29-2009, 11:48 AM
no bro..... no seasoning at all... just the salt and red chilli powder....then i sallow it with the speed of a bullet train with water..... thats how i am able to drink 1 liter water with each meal(solid meal) ..........i guess i have suppressed my taste buds so much that this eating of tasteless food has become a second nature for me

Bacon Boy
10-29-2009, 11:57 AM
no bro..... no seasoning at all... just the salt and red chilli powder....then i sallow it with the speed of a bullet train with water..... thats how i am able to drink 1 liter water with each meal(solid meal) ..........i guess i have suppressed my taste buds so much that this eating of tasteless food has become a second nature for me

lol I can understand that, hope all is on track with it then!

Northman
10-29-2009, 12:04 PM
I have nothing against DC what so ever, but I certainly don't think it's the smartest thing to change to a whole different routine during a diet, your thoughts?

mr intensity
10-29-2009, 12:04 PM
lol I can understand that, hope all is on track with it then!


yeah bro, i think so..... lifting poundages have come back to my previous best lifts.....or altleast 90 percent.... and after 8 weeks on this diet i am able too see my upper four abs ........... uptill now its been good i`ve regained muscle and lost some fat......... lets see how far i can go

mr intensity
10-29-2009, 12:17 PM
I have nothing against DC what so ever, but I certainly don't think it's the smartest thing to change to a whole different routine during a diet, your thoughts?


bro, if you closely look into my training routine i use a lot of drop sets and rest pause on each and every exercise..... my training uptill now is 2 TO 3 EXERCISES/EACH BODY PART /ONE ALL OUT SET( INCLUDING REST PAUSE AND DROP SETS)/

WHERE AS WITH DC I WILL BE DOING THE SAME STUFF WITH LESS EXERCISES....... one exercise/each bodypart/one all out set........ with dc i`ll be doing less( relatively) if you campare it to my previous routine...... there by more i`ll be getting more recovery(relatively)........

these are the reasons why i have opted to go for dc........once i reach around 8 percent body fat i`ll be increasing my rep range 15 to 20 as suggested by dante in his (modified dc training during precontest).... so there will less chances of injury............

Northman
10-29-2009, 12:23 PM
bro, if you closely look into my training routine i use a lot of drop sets and rest pause on each and every exercise..... my training uptill now is 2 TO 3 EXERCISES/EACH BODY PART /ONE ALL OUT SET( INCLUDING REST PAUSE AND DROP SETS)/

WHERE AS WITH DC I WILL BE DOING THE SAME STUFF WITH LESS EXERCISES....... one exercise/each bodypart/one all out set........ with dc i`ll be doing less( relatively) if you campare it to my previous routine...... there by more i`ll be getting more recovery(relatively)........

these are the reasons why i have opted to go for dc........once i reach around 8 percent body fat i`ll be increasing my rep range 15 to 20 as suggested by dante in his (modified dc training during precontest).... so there will less chances of injury............


I see, I see.

I've actually seen a couple of Jason Wojo's vids, he does DC training and is a pretty damn good bodybuilder, if you wanna check it out.

mr intensity
10-29-2009, 12:38 PM
I see, I see.

I've actually seen a couple of Jason Wojo's vids, he does DC training and is a pretty damn good bodybuilder, if you wanna check it out.


i have seen those videos..... i have been researching about dc for the past 6 months:drool:......this routine in my opinion is far better than what i am currently doing..... i have looked into it with almost possible every angle i can think off.....it certainly fills up the recovery part of the equation.........if you look into it dc training....it is asking you to do as less as possible with the highest possible intensity ( factors such as increase 2 reps or 5 pounds evry next work out + rest pauses+ widowmakers).....

by doing as less as possible we can ensure recovery.... we`ll have enough recovery resources ( diet + AAS).....

Northman
10-29-2009, 12:41 PM
The only thing I don't care for with DC is that it is based off of once concept, and that is strength, hypertrophy doesn't quite work that way.

Other then that, It's solid and sure to add in tons of size.

mr intensity
10-29-2009, 01:01 PM
The only thing I don't care for with DC is that it is based off of once concept, and that is strength, hypertrophy doesn't quite work that way.

Other then that, It's solid and sure to add in tons of size.


i wish to compete in march 2011......and want to go upto 240(10 - 12 percent body fat) in the next 10 -11 months..... right now i am dieting to get back to the bodybuilders shape in the next 8 to 10 weeks i`ll be around 6 to 8 percent body fat..... then i`ll start with my mass gaining phase ( slowly adding 50 to 100 grams of carbs every 2 weeks ) till i reach the dave palumbos mass gaining diet.....thats when i`ll start another 16 week AAS cycle( sustanon, deca, for the 1st 8 weeks and then test e and tren for the 2nd 8 weeks)....

Northman
10-29-2009, 01:03 PM
i wish to compete in march 2011......and want to go upto 240(10 - 12 percent body fat) in the next 10 -11 months..... right now i am dieting to get back to the bodybuilders shape in the next 8 to 10 weeks i`ll be around 6 to 8 percent body fat..... then i`ll start with my mass gaining phase ( slowly adding 50 to 100 grams of carbs every 2 weeks ) till i reach the dave palumbos mass gaining diet.....thats when i`ll start another 16 week AAS cycle( sustanon, deca, for the 1st 8 weeks and then test e and tren for the 2nd 8 weeks)....


What country you from if I may ask?

mr intensity
10-29-2009, 01:04 PM
india

Northman
10-29-2009, 01:22 PM
india


How do people from India view American bodybuilding?

mr intensity
10-29-2009, 01:33 PM
How do people from India view American bodybuilding?


american bodybuilders are highly respected....americans have set great high standards of bodybuilding.....to which we look up to

Shadow
10-29-2009, 02:05 PM
i wish to compete in march 2011......and want to go upto 240(10 - 12 percent body fat) in the next 10 -11 months..... right now i am dieting to get back to the bodybuilders shape in the next 8 to 10 weeks i`ll be around 6 to 8 percent body fat..... then i`ll start with my mass gaining phase ( slowly adding 50 to 100 grams of carbs every 2 weeks ) till i reach the dave palumbos mass gaining diet.....thats when i`ll start another 16 week AAS cycle( sustanon, deca, for the 1st 8 weeks and then test e and tren for the 2nd 8 weeks)....

Didn't you say you were 180? Have you been up to 240 before? That's a hell of a lot of gains!

Shadow
10-29-2009, 02:06 PM
india

How big is the bodybuilding scene there?

mr intensity
10-29-2009, 03:13 PM
i have been upto 215 - 220 with 15 percent bodyfat......right now i am 188

mr intensity
10-29-2009, 03:21 PM
How big is the bodybuilding scene there?


people here still follow arnolds training style, his concepts and everything.....but there have been many improvements with the opening of all the golds and world gyms... here in india in the past 10 - 15 years...... people are learning more about the newer concepts, supplements and stuff.... there is a fitness industry boom happening in here....
due to the lack of money in the bodybuilding community bodybuilding is still not a mainstream sport here.... more emphasis is given on fitness and modelling .......... people here are unware of the real stuff ....

mr intensity
10-29-2009, 03:24 PM
Didn't you say you were 180? Have you been up to 240 before? That's a hell of a lot of gains!


240 is my next goal.... bulked up... i am giving my self 12 months ( including 2 16 week mass gaining cycles) i have been upto 220 ..... with time in hand i think 240 will be possible lets see what happens

Shadow
10-29-2009, 03:28 PM
people here still follow arnolds training style, his concepts and everything.....but there have been many improvements with the opening of all the golds and world gyms... here in india in the past 10 - 15 years...... people are learning more about the newer concepts, supplements and stuff.... there is a fitness industry boom happening in here....
due to the lack of money in the bodybuilding community bodybuilding is still not a mainstream sport here.... more emphasis is given on fitness and modelling .......... people here are unware of the real stuff ....

Gotcha.


240 is my next goal.... bulked up... i am giving my self 12 months ( including 2 16 week mass gaining cycles) i have been upto 220 ..... with time in hand i think 240 will be possible lets see what happens


Good luck, bro.

mr intensity
10-29-2009, 03:33 PM
Gotcha.




Good luck, bro.


thanks bro

mr intensity
10-29-2009, 08:36 PM
week 9 day 5

legs

hack squats 450 x 6 then immediately widowmaker 285 x 17

leg curls 8 plates x 10 rest pauses 3 + 2 + 1 n half

cud not do calves ............ had to control my puke...... after years i felt it again " squat till you puke"

fantastic work out

meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of reat meal

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 100 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 400 iu
nolvadex 20 mg
finpecia 1mg
clen 60 mcg
cytomel 50mcg



glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg

Northman
10-29-2009, 08:38 PM
Your legs ever cramp ?? I've been experiencing a bit of this.

Shadow
10-29-2009, 09:11 PM
Yeah, I usually put calves with something like shoulders, because I don't have the energy to do them after legs.

mr intensity
10-29-2009, 10:22 PM
Your legs ever cramp ?? I've been experiencing a bit of this.


yeah bro
, i`ve had some very pleasent experiences with cramps especially calves in the middle of the night while sleeping....... just imagine ........ any ways in my opinion it mainly happens due to electrolyte imbalances, dehydration when you are working out in heat ..... or you re excessively sweating....... i wud recommend make sure you are well hydrated , with all the salt you need .....
you`ll be fine......

mr intensity
10-29-2009, 10:24 PM
Yeah, I usually put calves with something like shoulders, because I don't have the energy to do them after legs.


yeah bro, thats what i`ll be doing

Gerb
10-29-2009, 11:33 PM
Yeah, I usually put calves with something like shoulders, because I don't have the energy to do them after legs.

I was supose to do calves tonight and totally forgot:dunno:

mr intensity
10-30-2009, 12:29 PM
week 9 day 6

meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of reat meal

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 100 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 400 iu
nolvadex 20 mg
finpecia 1mg
clen 60 mcg
cytomel 50mcg
test e 250 mg
stanazolol 50 mg

glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg

Northman
10-30-2009, 01:23 PM
All cardio done in the morning? And what show u doing?

mr intensity
10-31-2009, 03:04 AM
yup all cardio in the morning on non training days and " on training days" after workout............ right now i am not preparing for a show just getting back to " the bodybuilders shape"

bigdaddyd
10-31-2009, 07:51 AM
clen 60 mcg
cytomel 50mcg
test e 250 mg
stanazolol 50 mg


Hey bro, just wondering if you are experiencing any issues with the Winni at all? Tabs or pin?

Northman
10-31-2009, 02:19 PM
How does India view steroids?

mr intensity
10-31-2009, 10:41 PM
Hey bro, just wondering if you are experiencing any issues with the Winni at all? Tabs or pin?


no issues bro....... just 50 mg/injection.......i wont have used winni as i am not preparing to compete.. i already had a lot of winni so thought i`d better use it............

mr intensity
10-31-2009, 10:48 PM
How does India view steroids?


its a dificult que to answer... people hear are ignorant about the use of steroids.... although u can get it without any prescription or anything....test stana deca (mainly)...........hrt trt are not that popular practices here... just like any other athletic association...........bodybuilding competetion association has formed a new anti doping committee and all that bull shit....

mr intensity
10-31-2009, 10:49 PM
week 9 day 7

meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of reat meal

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 100 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 400 iu
nolvadex 20 mg
finpecia 1mg
clen 60 mcg
cytomel 50mcg



glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg

Bacon Boy
10-31-2009, 11:14 PM
I heard supps were ridiculous expensive there like a product at GNC in india was 4 times as high there... How much does 5lb of whey protein cost USD over there?

Northman
11-01-2009, 01:02 AM
Looks like that diet is getting rougher...

mr intensity
11-01-2009, 11:00 AM
I heard supps were ridiculous expensive there like a product at GNC in india was 4 times as high there... How much does 5lb of whey protein cost USD over there?


thats correct bro everything is fuckin expensive. ...70 to 80 $ for a 5lbs.......

and those muscle tech products are 120 to 150$ for the same wt.......

mr intensity
11-01-2009, 11:02 AM
Looks like that diet is getting rougher...


ya bro that was one of the reasons why i shifted to dc where i am doing relatively less work with more concentration and increased frequency........

Northman
11-01-2009, 11:04 AM
When I did Dorian's routine last year, I wrote down every exercise, and beat it every week for 10 weeks, probably one of the hardest thing's i've ever done.

I'd imagine DC is similar to that.

mr intensity
11-01-2009, 11:06 AM
When I did Dorian's routine last year, I wrote down every exercise, and beat it every week for 10 weeks, probably one of the hardest thing's i've ever done.

I'd imagine DC is similar to that.


how were your gains?

Northman
11-01-2009, 11:12 AM
how were your gains?


I was the biggest' I've ever been.

I walked around like 240 to 245, which was last year.

This year I'll be doing the same with certain lifts at certain times, this is because my form suffers when it gets too heavy.

Gerb
11-01-2009, 11:42 AM
When I did Dorian's routine last year, I wrote down every exercise, and beat it every week for 10 weeks, probably one of the hardest thing's i've ever done.

I'd imagine DC is similar to that.

I trained that way back in my teenage and army days. Always made great gains, not sure I could hold up to that type of training now though due to injuries but I enjoyed it back then.

mr intensity
11-01-2009, 07:33 PM
I was the biggest' I've ever been.

I walked around like 240 to 245, which was last year.

This year I'll be doing the same with certain lifts at certain times, this is because my form suffers when it gets too heavy.


i too hd the same problem....... when i did dorian`s training... my coach gave me an intresting solution to the problem.... he said work around the higher rep range 12 to 15 for example


even IF you can do barbell rows for say 250 x 6 reps and reach failure.... try lowering down the lifting poundage to say 200 where you will reach failure at around 12 reps...... NOW KEEP THE REPS CONSTANT ALL THE TIME..... JUST TRY TO INCREASE 5 TO 10 POUNDS EVERY 3 TO 4 WEEKS BUT YOUR GOAL SHOULD BE 12 REPS EVREY TIME U DO BARBELL ROWS ........... then after 16 to 20 weeks you`ll be doing 250 x 12 reps..... what he meant was one can work around the higher rep range AND STILL PROGRESSIVELY OVERLOAD....

mr intensity
11-01-2009, 07:40 PM
WEEK 10 DAY 1



meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of reat meal

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 100 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 400 iu
nolvadex 20 mg
finpecia 1mg
clen 60 mcg
cytomel 50mcg
SUSTANON 250 MG
STANAZOLOL 50 MG


glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg



INCLINE BENCH PRESS 305 X 8 + 2 +1 +1/2 (COULD ONLY DO STATICS FOR 8 SEC)
STRETCHES( 10 SECS) TOOOOOO PAINFUL

DUMBELL PRESSES 80 X 13 + 5 +3 + 3 ( COULD NOT PERFORM STATICS)
STRETCHES ( 10 SECS)

REVERSE PUSH UPS ( BODYWT + 100 POUNDS) X 9 + 3+ 2 +1 ( COULD NOT PERFORM STATICS)

STRETCHES (10 SECS)


THIS WAS A GREAT WORKOUT

bigdaddyd
11-01-2009, 08:50 PM
I so wish I had your consistency man.

Gerb
11-01-2009, 08:50 PM
pretty sick incline press, nice work!

Northman
11-01-2009, 10:46 PM
Fucking sick inclines man.

mr intensity
11-02-2009, 07:17 AM
I so wish I had your consistency man.


thank you so much.........this is the nicest compliment i`ve ever got

mr intensity
11-02-2009, 07:18 AM
pretty sick incline press, nice work!


thanks man

mr intensity
11-02-2009, 07:18 AM
Fucking sick inclines man.

thanks man

bigdaddyd
11-02-2009, 09:08 AM
thank you so much.........this is the nicest compliment i`ve ever got

Seriously...if I could maintain my diet that tightly every day....UGH....fuck...I would be insanely ripped

Bacon Boy
11-02-2009, 11:09 AM
Seriously...if I could maintain my diet that tightly every day....UGH....fuck...I would be insanely ripped

Thats what it takes to be honest, and to be able to instinctively know what your body needs, its the line where mind and body become one...

what is reat meal?

bigdaddyd
11-02-2009, 01:15 PM
Thats what it takes to be honest, and to be able to instinctively know what your body needs, its the line where mind and body become one...

I know it.....I just can't seem to nail it

mr intensity
11-02-2009, 01:44 PM
Thats what it takes to be honest, and to be able to instinctively know what your body needs, its the line where mind and body become one...

what is reat meal?


sorry its red meat.......

mr intensity
11-02-2009, 02:07 PM
I know it.....I just can't seem to nail it


bro,
its all about promising yourself everyday with enough emotional intensity that no matter what happens you wont cheat on your diet.... then giving 200 percent to your workout..... and do the boring cardio while watching television..... after a few weeks this will become your second nature you wont even think of doing anything else......

mr intensity
11-02-2009, 05:16 PM
I so wish I had your consistency man.


many times things go wrong around me ......... i`ll have some arguement with my gf or i get scolded by my professor... or some nonsence or the other..... it never stops....but bodybuilding is one of the very few talents i have.... giving your 200 percent to your workouts....following the diet to its strictest sense... then doing cardio have become a matter of pride to me.....i feel deprived, restless, incomplete on my " take it easy days".......

after the accident i cud not workout for ten to 12 weeks... i got into boozing and weed big time.......but that was probably i was trying to fill up for the frustration of the fact that i cud not bodybuild.....but after starting my training i just dont feel like boozing at all ......

in my opinion the first ten days of the diet are the toughest ones .... those are the days when you just hate to even look at those egg whites and that fuckin boiled chicken......those ten days will set you straight for the next 15 weeks.....

for me its like learning the form of a new exercise ...... you keep repeating the form day in day out and some day you`ll master it.....then it comes automatically.........

Shadow
11-02-2009, 06:01 PM
many times things go wrong around me ......... i`ll have some arguement with my gf or i get scolded by my professor... or some nonsence or the other..... it never stops....but bodybuilding is one of the very few talents i have.... giving your 200 percent to your workouts....following the diet to its strictest sense... then doing cardio have become a matter of pride to me.....i feel deprived, restless, incomplete on my " take it easy days".......

after the accident i cud not workout for ten to 12 weeks... i got into boozing and weed big time.......but that was probably i was trying to fill up for the frustration of the fact that i cud not bodybuild.....but after starting my training i just dont feel like boozing at all ......

in my opinion the first ten days of the diet are the toughest ones .... those are the days when you just hate to even look at those egg whites and that fuckin boiled chicken......those ten days will set you straight for the next 15 weeks.....

for me its like learning the form of a new exercise ...... you keep repeating the form day in day out and some day you`ll master it.....then it comes automatically.........

Well said, bro, well said. That's a fucking awesome way to look at it all.

mr intensity
11-02-2009, 07:26 PM
Well said, bro, well said. That's a fucking awesome way to look at it all.


thanks bro.....

mr intensity
11-02-2009, 07:32 PM
WEEK 10 DAY 2



meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of red meat

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 100 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 400 iu
nolvadex 20 mg
finpecia 1mg
clen 60 mcg
cytomel 50mcg



glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg

back biceps

close grip chins 1 x bodywt+70 pound dumbell x 10 + 3 + 2 + 1 n half

barbell rows 1 x 250 x 10 1 x 235 x 10

barbell curls 1 x 120 x 11 + 3 + 2 + 1

Northman
11-02-2009, 08:08 PM
Ahhhh, you switched to DC I see.

Looks to be fun.

mr intensity
11-02-2009, 08:13 PM
Ahhhh, you switched to DC I see.

Looks to be fun.


ya bro.......... its pretty short ..... my workout got over in 25 minutes..... now that the exercises are less i can concentrate more on the sets......

mr intensity
11-02-2009, 08:19 PM
i need an opinion from all my friends - northman, shadow, anadrolicfreak, bigdaddyd, steveg, bacon boy-----------WHATS YOUR TAKE ON BENT OVER BARBELL ROWS ON SMITH MACHINE.........

Northman
11-02-2009, 08:22 PM
i need an opinion from all my friends - northman, shadow, anadrolicfreak, bigdaddyd, steveg, bacon boy-----------WHATS YOUR TAKE ON BENT OVER BARBELL ROWS ON SMITH MACHINE.........


I personally like them free weight style, but I have done them on the smith.

I think smith machine is a close second, because as Oscar Arden says, anytime you can make a exercise harder, it's better. Within reason of course, and barbell rows without a machine guiding it are definitely harder~

Shadow
11-02-2009, 10:38 PM
i need an opinion from all my friends - northman, shadow, anadrolicfreak, bigdaddyd, steveg, bacon boy-----------WHATS YOUR TAKE ON BENT OVER BARBELL ROWS ON SMITH MACHINE.........

I've never done them bro, so I can't give you an honest opinion on them. I'm sure they are an excellent switch from time to time, or if you have lower back issues.

Bacon Boy
11-02-2009, 10:58 PM
i need an opinion from all my friends - northman, shadow, anadrolicfreak, bigdaddyd, steveg, bacon boy-----------WHATS YOUR TAKE ON BENT OVER BARBELL ROWS ON SMITH MACHINE.........

I am a big fan I feel a better contraction with the smith, and thats what it about for me...

Gerb
11-02-2009, 11:58 PM
I've never done them bro, so I can't give you an honest opinion on them. I'm sure they are an excellent switch from time to time, or if you have lower back issues.

yep, great if you have back issues.


I am a big fan I feel a better contraction with the smith, and thats what it about for me...

that is a good point too, the smith allows for great peak contractions on bent rows.

Another great row to try if you have never done it (and have no back problems) is the Pendley Row. Assume a Bent Row position with the BB resting flat on the ground, your body should basically be at a 90degree angle. Bend over, using an explosive pull, row up straight into your stomach while maintaining the 90degree position. Completely reset and rest the bar after each rep. Resting the bar on the floor and pausing 1sec between reps is very important. They end up feeling like a combination between a deadlift and bent row, they are brutal.

mr intensity
11-03-2009, 07:52 PM
thanks guys i really appreciate

mr intensity
11-03-2009, 07:57 PM
WEEK 10 DAY 3



meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of red meat

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 100 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 400 iu
nolvadex 20 mg
finpecia 1mg
clen 60 mcg
cytomel 50mcg



glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg


two more weeks of keto diet then i`ll start with the mass gaining phase...........the greed of more muscle mass has creeped in............

Northman
11-03-2009, 08:22 PM
What do you figure your bodyfat is at?

mr intensity
11-03-2009, 08:32 PM
after 10 weeks of grinding my self i am around 10 percent i guess ht 5 feet 8 n half inches 190 pounds.... can clearly see my abs...... some striations on my triceps delts chest.... good quad seperation.....

mr intensity
11-03-2009, 08:38 PM
initially i thought i`ll go for six percent bodyfat.... but now i am bored of this fatloss.... everyone around me who does not know what iam upto comes up and tells me " hey man whats wrong with you " .... you look thin.....

on top of all that i am trying dc which is exclusively for mass so i am thinking of getting into my mass gaining phase

Northman
11-03-2009, 08:44 PM
initially i thought i`ll go for six percent bodyfat.... but now i am bored of this fatloss.... everyone around me who does not know what iam upto comes up and tells me " hey man whats wrong with you " .... you look thin.....

on top of all that i am trying dc which is exclusively for mass so i am thinking of getting into my mass gaining phase


Well I dieted down to 7 percent, my legs were probably 6.5ish, after 6 months of dieting. It sucked so, so bad. But the kicker is, I think I completely changed my metabolism, and you could as well.

mr intensity
11-03-2009, 08:47 PM
Well I dieted down to 7 percent, my legs were probably 6.5ish, after 6 months of dieting. It sucked so, so bad. But the kicker is, I think I completely changed my metabolism, and you could as well.


i agree bro.....it does changes your metab

Gerb
11-04-2009, 12:31 AM
initially i thought i`ll go for six percent bodyfat.... but now i am bored of this fatloss.... everyone around me who does not know what iam upto comes up and tells me " hey man whats wrong with you " .... you look thin.....

on top of all that i am trying dc which is exclusively for mass so i am thinking of getting into my mass gaining phase

this is why I hate dieting. I feel your pain (well, not currently but been there:p)

mr intensity
11-04-2009, 07:02 PM
this is why I hate dieting. I feel your pain (well, not currently but been there:p)


r u in mass gaining phase right now.?

mr intensity
11-04-2009, 07:10 PM
WEEK 10 DAY 4



meal 1 : 3 whole eggs 7 egg whites

meal 2 : 200 grams of chicken 1 table spoon extravirgin olive oil

meal 3 : 200 grams of red meat

meal 4 : 50 grams of whey + 1 tbs peanut butter

meal 5 : 50 grams of whey

meal 6 : 3 whole eggs + 7 egg whites



cardio 40 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 400 iu
nolvadex 20 mg
finpecia 1mg
no more clen and cytomel

sustanon 250mg
stanazolol 50 mg

glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg


next week onwards will be including 60 grams of dextrose postworkout


leg workout:

SQUATS warmup sets 135 x10 225 x 8 345 x 6


WORK SET 425 x 8
WIDOWMAKER 275 X 20

STIFF LEG DEADLIFTS ONE WARM UP SET 1 X 135 X 10
1 X 160 X 9

CALVES DID LIGHT WTS 25 REPS FULL STACK ON STANDING CALF RAISES......

mr intensity
11-05-2009, 08:17 PM
WEEK 10 DAY 5


meal plan

meal 1 350 grams of chicken + 1 tbs ev oil
meal 2 350 grams of chicken + 1 tbs evoil
meal 3 ( pre workout) 50 grams of whey isolate + 1 tbs peanut butter
meal 4 (post workout) 50 grams whey + 1 tbs peanut butter
meal 5 5 whole eggs + 5 egg whites
meal 6 5 whole eggs + 5 egg whites
meal 7 350 grams of chicken

A.2 WORKOUT chest sholuder tricep back ( width + thickness workout)

DECLINE BENCH PRESS 345 X 5 + 1 + 1

SMITH MACHINE SHOULDER PRESS 210 X 9 + 2 + 1

CLOSE GRIP BENCH PRESS 210 X 5 + 2 + 1

WIDE GRIP CHINS BODY WT X 13 + 3 + 2+ 1

DEADLIFTS 425 x 12


THIS WAS A GOOD WORKOUT EXCEPT THOSE TRICEPS I THINK I NEED TO TAKE MORE REST BETWEEN MY WORK SETS..............

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 400 iu
nolvadex 20 mg
finpecia 1mg





glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg

Northman
11-05-2009, 08:44 PM
Looking strong for sure man, having fun with DC?

mr intensity
11-05-2009, 08:55 PM
thanks bro.... i have increased my calories in terms of protien and fats i`ll be including some carbs post workout from the next week..........


whats up with you bro.......

Shadow
11-05-2009, 09:10 PM
Why do you think you need to take more rest between sets for triceps?

mr intensity
11-05-2009, 09:59 PM
first of all i have never done my arms so seriously ............... secondly i misjudged my rest between the sets.........i thought i have recovered well enough after my sholuder set and i`ll be able to grind out some good reps but then i cud not......... basically overconfidence fucked my set.........

Northman
11-05-2009, 10:02 PM
first of all i have never done my arms so seriously ............... secondly i misjudged my rest between the sets.........i thought i have recovered well enough after my sholuder set and i`ll be able to grind out some good reps but then i cud not......... basically overconfidence fucked my set.........


It's all good, you live and learn.

Besides, it's not like it's going to make you smaller.

Shadow
11-05-2009, 10:03 PM
first of all i have never done my arms so seriously ............... secondly i misjudged my rest between the sets.........i thought i have recovered well enough after my sholuder set and i`ll be able to grind out some good reps but then i cud not......... basically overconfidence fucked my set.........

Ah yeah, gotcha. Like Northman said, you live and you learn, haha.

mr intensity
11-07-2009, 04:13 AM
It's all good, you live and learn.

Besides, it's not like it's going to make you smaller.

wow.... thats motivating .... thanks man

mr intensity
11-07-2009, 04:16 AM
Ah yeah, gotcha. Like Northman said, you live and you learn, haha.

bro , i was reading thru one of the most hilarious training journals where i found some of.... your posts...........they were quite hilareous.... must say you have a terrific sense of humor

mr intensity
11-07-2009, 04:18 AM
WEEK 10 DAY 6


meal plan

meal 1 350 grams of chicken + 1 tbs ev oil
meal 2 350 grams of chicken + 1 tbs evoil
meal 3 ( pre workout) 50 grams of whey isolate + 1 tbs peanut butter
meal 4 (post workout) 50 grams whey + 1 tbs peanut butter
meal 5 5 whole eggs + 5 egg whites
meal 6 5 whole eggs + 5 egg whites
meal 7 350 grams of chicken ( made it super oily and spicey)


cardio 40 mins

supplements
fish oil pills 1000x9 grams
multivitamin multiminerals 1 tab
antioxidant 1 tab
vitamin c 2000mg
vitamin e 400 iu
nolvadex 20 mg
finpecia 1mg
no more clen and cytomel

sustanon 250mg
stanazolol 50 mg

glucosamine 2000mg
liv 52 6 tabs (single strength)
calcium 1500 mg


able to see some fullness may be due to the increase in calories and lowering down of cardio...................

mr intensity
11-08-2009, 01:08 PM
Week 10 day 7 ( cheat day)

meal plan

pizzas , pasta, pepsi, noodles .........................

No training

Shadow
11-08-2009, 04:57 PM
Sounds like a good cheat day.

mr intensity
11-08-2009, 05:27 PM
they claim the pizza i ate contains 4000 calories.......... extra large meatzza with extra cheese and ham ......... man i ate it in one go........... and one day i am going to become RONNIE COLEMAN.............

Northman
11-08-2009, 08:40 PM
Week 10 day 7 ( cheat day)

meal plan

pizzas , pasta, pepsi, noodles .........................

No training


Whole cheat day? Fuck yea.

mr intensity
11-08-2009, 09:10 PM
Whole cheat day? Fuck yea.

bro i am done with my fatloss.... this week i`ll start my mass phase

mr intensity
11-08-2009, 09:11 PM
week 1 MASS GAINING PHASE ( 7 WEEK BLAST)

meal plan

meal 1 50 grams of whey isolate + 250 ml milk

meal 2 300 grams chicken

meal 3 300 grams of chicken and 50 grams of rice( pre workout)

meal 4 50 grams of whey + 75 grams dextrose

meal 5 5 whole eggs

meal 6 5 whole eggs

meal 7 300 grams of chicken 2 tbs evoil



supplements
vitamin c 2000mg
fish oil pills 9 x 1000mg
mutivitamin multimineral 1 tab
antioxidant 1 tab
liv 52 6 tabs
calcium 1500 mg
vitamin e 400 iu
glucosamine 2000 mg
finpecia 1 mg
sustanon 250 mg
nolvadex 10 mg


training

workout A3
1 smith machine incline bench press 1 x 305 x 6 + 2 + 1 + 1

2 standing miltary presses 1 x 200 x 9 + 2 + 2 + 1

3 dips ( triceps ) bodywt + 70 pound dumbell x 12 + 3 + 3 + 2

4 medium grip chins bodywt x 17 + 3 + 2 + 1

5 smith machine barbell rows 255 x 8
225 x 10

Shadow
11-08-2009, 09:21 PM
Nice training. There doesn't seem to be very many carbs in that mass gaining diet you posted there. There a reason for that?

Gerb
11-08-2009, 09:43 PM
nice training MI! pretty freaking strong on the chins.

mr intensity
11-08-2009, 10:36 PM
Nice training. There doesn't seem to be very many carbs in that mass gaining diet you posted there. There a reason for that?



bro .... if you see my diet i have increased my chicken around 500 grams more and i`ll be increasing carbs 100 grams every two to four weeks till i reach around 300 grams ..... as of right now i`ll gain wt with even small increase in calories like 400 cals or so my idea is to take it slowly( for carb increaments) as of whenever i experience a plateau....