Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Training Programs
Since 2006, I have done various programs: DC Training, Hany Rambod's FST(Fascia Stretch Training)7, 5x5 Strength Training, "Box Training" which is a mix of 5x5 and 10x10( German Volume) Training, Variation Cycling Training, PHAT(Power Hypertrophy Adaptive Training, created by Layne Norton) and a simple Hypertrophy(Bodybuilding) Program.
For the rest of 2012 and into early 2013, my plans are to do Variation Cycle Training( weekly cycles of Heavy, Superset/Drop Set workouts, hypertrophy training and medium rep training) through the summer, then DC Training and possibly Box Training by the end of the year. After New Years, I will assess where I am from a physique and recovery standpoint and then decide whether to do more DC, or a couple of months of either PHAT or a new program I have been looking at called Y3T ( Yoda 3 Training) created by Neil Hill and is somewhat similar to Variation Cycling.
DC is the most intense program and over time has built the most muscle mass I have ever seen. It is a very high intensity, low volume program for experienced bodybuilders only. Progressive resistance is a must, as you try to add poundage each workout to your exercises and requires keeping a detailed logbook which is taken to the gym every workout. Proper nutrition, including lots of protein, and proper rest is also necessary to make this program work. I used DC almost exclusively from mid 2006 through 2009 but then starting using other programs since as I felt I had built a base of raw strength and mass, plus DC was hammering my joints.
My Nutrition Program View My Full Nutrition Program
This is my current offseason nutrition program as of September 2012
Weekday Training Days:
Meal #1 7 AM: Round steak, a boiled red potato, 1/2 bagel, broccoli, sometimes 1/2 a protein bar
#2 9 AM: Chicken breast, red potato, broccoli, scoop of Iso Mass Weight Gainer, 1/4 scoop Vitargo
If I am hungry around 10:30 or 11 AM: 1/2 a protein bar
#3: Noon Round steak or a hamburger patty, broccoli, a hard boiled egg, some lightly salted peanuts and a "cheat" carb such as a Three Musketeers bar or a large cookie
#4: 2:30 PM Chicken breast or fish, red potato, Scoop of Iso Mass and Vitargo
#5: One hour before workout: Round steak, potato, 3/4 scoop of Gaspari Myofushion and 1/2 scoop of Vitargo
30 minutes prior to workout: 2 scoops of Gaspari Super Pump, 1/2 scoop of Myofushion, caffeine tablel and green tea capsule
Intra workout: In water, 3/4 scoop of Myofushion, scoop of Super Pump, BCAAs, glutamine, creatine and scoop of Vitargo
Post workout ( if i am then doing cardio): 3/4 scoop of Myofushion with creatine, BCAAs and glutamine, caffeine tablet and green tea
Post workout ( if I am not doing cardio) or after my post workout cardio:
2 scoops of Optimum 2 1 1 Recovery, 1/2 scoop Vitargo, BCAAs, creatine and glutamine
Cup of red grapefruit
One hour later: Chicken breast or fish, potato, 1/2 a bagel, serving of lightly salted peanuts, sometimes 1/2 a protein bar
This adds up to about 4300-4500 calories, 350-375 g protein, 500-600 g carbs and 100-120 g fat.
On off days, Meals 1-4 are the same.
#5 6:30 PM: Chicken breast, red potato and broccoli
#6 9:30 PM: Fish, broccoli and serving of lightly salted peanuts
Off days are 3000-3300 calories, 250 or so grams of protein, 300-350 g carbs and 100 g fat.
On weekends, I allow more variability. The pre, intra and post workout nutrition is the same. I will also have at least one cheat meal, such as Saturday night at Golden Corral or burger and fries from Cookout or Five Guys.
My Supplement Program View My Full Supplement Program
Off Season Supplements as of September 2012
Ultimate Nutrition Iso Mass weight gainer
Optimum Nutrition 2 1 1 Recovery
Gen R 8 Vitargo
Gaspari Super Pump Max
Ultimate Nutrition Beta Alanine
Worldwide Nutrition Pure Protein Bars(Chocolate S'Mores)
Vitamins C and E
4 Ever Fit Caffeine Tablets
Nature's Herbs Green Tea tablets
My Motivation Program View My Full Motivation Program
My Motivation Program
Phase V starts today. The only change is cardio goes to 200 minutes a week from 180. I finished my six weeks of DC HAT training yesterday and the timing was right. I was starting to get run down at the end of the week and my physique regressed a bit Thursday and Friday. For the next ten days, I'm only doing 3 weight training sessions, which will be full body low intensity maintenance type workouts to help with recovery. Cardio will stay at 5 days this week, but no intervals. Asparagus was... Go to BodyBlog
Phase 4 starts on Sunday. Cardio gets kicked up 2 notches from 140 minutes a week to 180. This week it will be split over 5 sessions with Wednesday and Friday off. I actually started doing Intervals ten days ago, ahead of plan. These are once or twice a week on the treadmill. This HIT cardio really kicks up the fat burning as my body has started adjusting to steady state cardio. Other changes this week are: 1)Starting carb cycling, with low carb days as low as 125 grams, 2) Eliminating one red... Go to BodyBlog