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Drocka
03-16-10, 3:52 pm
I'm new to the stink and wanted to keep my journey posted in case anyone wanted to make comments or give advice. More importantly this is my own personal track record of my efforts to be an animal. My background: I'm familiar with a gym atmosphere and how regular diets work. My genetics aren't to good. As of January first I weighed 265 with 160lb muscle mass. Today I weigh 250 with 180lb muscle mass. I have been working on this since January but I wanted to get serious with my diet and start documenting it. A week ago I started a anabolic diet. I know that diets work differently for everyone so I'm learning as I go. The first week I started on a ratio of about 60% fat, 40% carbs. I did lose one pound last week which is good for me because I want to lose the weight slowly. Also I'm lifting as intensly as I can three days a week, and of course muscle weighs more than fat. This week I'm trying something a little different to see what the results will be like. This weeks ratio is 80% fat, 20% protein. Here is my Meal plan for the week.

Meal 1: 5 omega eggs, 6 sl of bacon, 2 Tbsp EVOO
Meal 2: 2oz almonds, 4 Tbsp peanut butter
Meal 3: 1 sirloin patty, 1 sl pepper jack cheese, 2 Tbsp mayo, 2oz almonds
Meal 4: 2 scoops whey protein
Meal 5: 1 sirloin patty, 2 Tbsp mayo, 2 Tbsp EVOO
Meal 6: 1 scoop cassein protein


My workouts will be the following:

Sunday: Full body workout before carb-load: with High glycemic carbs
Monday: off; Continue carb load with low glycemic carbs
Tuesday: Lower Body
Wednesday: Upper Body
Thursday: low-intensity aerobics
Friday: low-intensity aerobics
Saturday: off

I'm the kind of person that wishes I didn't have to work so I could dedicate all my time to working out, eating right and getting plently of rest. Obviously I can't do that. I have a family and work 40 hours a week like most of you. I have my workouts like this because I've read that its good to workout your whole body within a short amount of time after the carb load because evnergy is sparse at the the end of the week.

Is it possible to fit another workout in on fridays to split up the upperbody workout a little more? Will I have the energy to make it through the workout on friday?

As my journey progresses I will post specific workouts and more days of my detailed diet.

C.Coronato
03-16-10, 3:55 pm
Is it possible to fit another workout in on fridays to split up the upperbody workout a little more? Will I have the energy to make it through the workout on friday?

As my journey progresses I will post specific workouts and more days of my detailed diet.

That would be completely up to you, i would say try it and see how it goes, with that little protein, the diet scares me a bit, but it looks like you have done your research so dont let me sway you from that as your right everyone reacts differently.

Drocka
03-16-10, 3:58 pm
I definitely don't mind adding more protein. Right now I figure eating 3500 calories would be good. I bought some ketone strips to check for ketosis. Last week around thursday and friday it said I was testing for trace to small amounts of ketones. I didn't understand why it wasn't more because I wasn't consuming any direct carbs for the last 4 to 5 days. So I though if I cut back the protein a little more maybe it would force my body to burn more fat for energy. Any thoughts?

Drocka
03-16-10, 4:03 pm
Full-Body

Leg Press 3x8-10
Leg Curl 1x10-12
Calf Raise 2x10-12
Bench Press 3x8-10
Wide Grip Rows 3x8-10
Shoulder Press 2x10-12
Under Grip Pulldown 2x10-12
EZ Bar Preachers 2x10-12
Hang Knee Raise 2x15-20
V-Ups 2x15-20

Lower Body

Squats 4x8-10
Leg Curl 4x8-10
Leg Extension 2x10-12
Seated Leg Curl 2x10-12
Stand. Calf Raise 4x8-10
Seated Calf Raise 2x10-12
Abs as above

Upper Body

Incline Press 4x8-10
Cable Row 4x8-10
DB Bench 2x10-12
Pulldowns 2x10-12
Shoulder Press 3x10-12
Barbell Curl 2x12-15
Tricep Pushdown 2x12-15
Upright Rows 3x8-10

Drocka
03-16-10, 4:17 pm
That would be completely up to you, i would say try it and see how it goes, with that little protein, the diet scares me a bit, but it looks like you have done your research so dont let me sway you from that as your right everyone reacts differently.

Actually let me correct myself. My ratio will actually be 75% fat, 25% protein. I apologize about that. I forgot I originally was going to do 80/20 but also felt the same way about the lower protein.

C.Coronato
03-16-10, 4:43 pm
I just think you may want to have some more protein in there, i also do KETO for my contest prep, which i am doing right now, i do a very clean one though.

Do you know you how many grams of protein your getting? I use fitday.com for a round about.

My diet right now is:

6 Whole Eggs + Animal Omega
8 oz Chicken, 25 Almonds, 1/2 cup broc
8 oz Chicken, 25 Almonds, 1/2 cup broc
8 oz Chicken, 25 Almonds, 1/2 cup broc
50 grams Whey Isolate.
6 Whole Eggs

Drocka
03-16-10, 5:25 pm
I'm currently getting 218g of protein and 291g of fat.

Little Z
03-16-10, 5:28 pm
like TTL has stated that low amount of protein is what I would suggest upping, you're getting less than 1g of protein per lb of body weight right now..

Drocka
03-16-10, 5:56 pm
I'll post the results of this week on sunday but last week I was eating 350g protein and 213g of fat and my body wasn't going into ketosis. I've read that if you eat too much protein that your body will use that as energy instead of converting fat to energy which is what my goal is. If I lose more than one pound this week I'll know that I was consuming too much protein and if I don't lose anything, I'll back track and start with higher levels of protein.

On another note I am getting over 1g of protein per 1 pound of lean body mass.

Drocka
03-16-10, 6:40 pm
ttl, do you do high intensity cardio on your regimine or low intensity and how many days a week do you do that.

Drocka
03-17-10, 1:21 pm
We'll the first day is over and I'm on the second.

Meal 1: 5 omega eggs, 4 sl turkey bacon, 2sl real bacon, 2TB EVOO
Meal 2: 1 sirloin patty, 1 sl cheese, 2Tb mayo, 2oz almonds
Meal 3: 2oz almonds, 4 TB Peanut butter
Meal 4: 2 scoops of whey protein in water
Meal 5: 1 sirloin patty, 1 sl cheese, 2TB Mayo, ceaser salad w/ 2TB of ceaser dressing
Meal 6: 1 scoop cassein in water with 1TB of EVOO

workout was lower body with 35min of low intensity cardio

I have been using the bowflex for a year and haven't been in the gym in a while so my numbers are a little low but I'm making progress.

Squats 150x10, 180x10, 220x10, 250x8
Leg Curl 90x10, 100x10, 110x10, 100x10

The rest of the exercises are listed in the above threads, I'm only going to list my actual reps and sets for certain exercises.

Drocka
03-17-10, 1:28 pm
Knowing that what we do is something that most people don't have a desire to is pretty awesome. I've always liked to be set apart from the rest of the crowd. Couting every calorie, taking pill after pill (animal pak and nitro) day in and day out. Never missing a workout truly takes dedication, more than that it takes heart. Some people just walk around the earth mindlessly going to work, picking up the kids, and compaining about their job to their spouse or what have you. These people have no clue what it truly feels like to walk in to a gym with everything and leave with nothing. So beat down after squating heavy loads and lunging until you can't walk anymore. Then going back to the normal routine of work, school, kids or whatever. Taking it to the point of vomiting then going right back to the workout. I'm proud to be different.

Drocka
03-18-10, 3:37 pm
Meal 1: 5 omega eggs, 4 sl turkey bacon, 2 sl bacon
Meal 2: 2oz almonds, 4tbsp peanut butter
Meal 3: 6oz chicken, ceaser salad, 2oz almonds
Meal 4: 2oz almonds, 1 scoop whey protein
Meal 5: 1 sirloin patty, 1 sl cheese, 2 tb Mayo, asparagus w/ceaser dressing
Meal 6: 1 scoop cassein protein in water with 1tbs EVOO

Chest/Arms
Inlcine Bench 110x10, 120x10, 140x10, 150x8
Bench 150x12, 150x10
Flyes 50x15
EZ bar Curl 60x12, 70x12
Concentration curl burnouts 30x10 - 5x10
Pushdown 110x12, 120x10

Drocka
03-18-10, 3:43 pm
I was going to do a cycle of low carbs on 5 days, then a carb load for 2 days. However, I'm going to cycle low carbs and moderate carbs for 12 days before I do a full carb load up on the last two days for a cycle of two weeks. For the first week of the diet my workout plan will be a circuit and the second week my workout plan will be tension. The goal will be to add muscle the first week and maintain it the second week while dropping body fat at the same time.

Drocka
03-26-10, 1:34 pm
I'm still staying strong on my diet, I have been real busy and haven't been able to post anything. This week I've changed my diet a little. Switching up calories from 3500 to 3200 to 3800 back to 3300 each day to give the body something different. I've also changed to 55% fat, 35% protein, and 5% carbs. It has given me the chance to consume more protein which I feel better about. I had three powerful workouts this week. I feel very anabolic right now, making good gains in the the gym. i still have energy needed to make it through the workouts.

I squated 230 for 6 reps x 3 sets this week
I pushed 65's for 6 reps x 3 sets of shoulder press
I feel very good and can't wait for the carb up this weekend, hoo-rah.

Drocka
03-27-10, 2:16 pm
Meal 1: 1 scoop whey, 4 eggs, 4 pc turkey bacon, 1 tb EVOO
Meal 2: 1 angus beef patty, 1 sl cheese, 2oz almonds
Meal 3: 9oz chicken, 2oz almonds, 4TB peanut butter
Meal 4: 2 scoops whey protein
Meal 5: 6oz chicken, 2 Tb EVOO
Meal 6: 1 scoop whey, 1 scoop casein

After being on this diet almost a month, all of my energy has returned, I'm making good gains in the gym. I feel like I've lost 1-2% body fat, which I will be checking tomorrow, and the best part of it is I am gaining muscle. Being in a state of anabolism is awesome. Best way to lose fat and gain muscle at the same time.

Drocka
03-27-10, 4:39 pm
Sunday is a full body depletion before the carb up stage:

Leg Press
Leg Curl
Calf Raise
Hack Squat
Bench
Flys
Shoulder Press
Tricep Extension
Shrugs
Bicep Curls
Abs

Everything is about 2x10, the goal is to completely rid the liver of any glycogen/glucose so my liver will be ready to fill itself with new carbs for next weeks workouts.

Drocka
03-27-10, 4:40 pm
Tuesday - Legs

Squat 3x6
Hack Squat 3x12
Lunges 3x30

These go in a triset circuit with 2 minutes of rest between each of the three circuits. Then go to:

lying leg curls 3x6
seated leg curls 3x12
back extensions 3x25

Followed by 30m on elliptical

Drocka
03-27-10, 4:49 pm
Wednesday - shoulders/arms

military press 3x6
laterals 3x12
upright rows 3x30

These go in a triset circuit with 2 minutes of rest between each of the three circuits. Then go to:

close grip press 3x6
incline tricep extension 3x12
pushdowns 3x25

incline db curl 3x6
seated ez bar curls 3x12
standing ez bar reverse curls 3x25

Followed by 30m on elliptical

Drocka
03-27-10, 4:50 pm
--------------------------------------------------------------------------------

thursday - chest/back

bench 3x12
incline 3x12
flys 3x30

These go in a triset circuit with 2 minutes of rest between each of the three circuits. Then go to:

wide grip pullups 3x6
t-bar row 3x12
close grip pulldowns 3x25

Followed by 30m on elliptical

Drocka
03-27-10, 4:53 pm
Pre-meal 1: 1 scoop whey protein, 1 serv of creakic

Meal 1: animal pak, zinc, fish oil, liver tabs

Pre-workout: animal nitro, 1 scoop whey, 1 scoop of casein

post-workout: 1 serv of creakic, twin lab amino acids, liver tab, antioxidants, 2 scoops whey

Bedtime: 1scoop whey, 1 scoop casein

Drocka
03-31-10, 11:19 am
Yesterdays workout was:

Squat 5x5
Bench 5x5
Inverted Rows 3xFailure
PushUps 3xFailure
Reverse Crunches 2x12

Drocka
04-02-10, 3:28 pm
yesterday

squats 5x5
shoulder press 5x5
deadlifts 1x5
pullups 3xfailure
bridges 3x30sec

diet is the same:

meal 1: shake
meal 2 and 3: 6oz chicken, 1 sirloin patty with cheese
meal 4: 2oz almonds and 4tb peanut butter
meal 5: shake
meal 6: 1 sirloin patty with cheese
meal 7: shake

Drocka
04-12-10, 1:58 pm
I started my carb load today. I had just went 12days on the anabolic diet, no carbs. I had stacks of pancakes, pretzels, mashed potatoes, oatmeal. A bunch of high glycemic carbs to fuel my body for the next two weeks. As far as the scale is concerned, and here is the cool part, I have actually gained 4 pounds, yet I'm noticing some of my fat on the backside of my love handles is starting to go away. My clothes feel looser in that area and i'm getting people from my work who say they are noticing the fat loss.

Drocka
04-12-10, 2:01 pm
continued carb load, switched to low glycemic carbs, and ate plenty of food just not as much as yesterday. I definitely feel like the carbload is going well and can't wait to get back on the anabolic part on Monday so I can go and workout.

Drocka
04-12-10, 2:05 pm
I'm going to try and start keeping a better record, I definitely right down my meals each day at home, i just don't have time to enter all the meals on the website too. Plus they are very similar so that is why i put one day of meals up every now and then.

Today:

Meal 1: 1 scoop whey, 1 scoop casein
Meal 2: 9ox chicken, 2oz almonds
Meal 3: 2 scoops whey
Meal 4: 1 ribeye, ceaser salad
Meal 5: 1 sirloin burger, 1 sl cheese, 1 tb mayo
Meal 6: 2 scoops casein with EVOO

workout this afternoon:

Squats 180 5x5
Deadlift 190 1x5
Shoulder Press 105 5x5
Pull-Ups 3xfailure
Bridges 3x30 sec

this 5x5 workout has really been awesome, it's quick to do, i have time for plenty of cardio when I'm done, and it doesn't put a lot of strain on my joints (its giving them a chance to catch up to my muscle growth)

Drocka
04-13-10, 1:35 pm
Meal 1: Shake: 2TB EVOO, 1 scoop casein, 1 scoop whey
Meal 2: 2 sirloin patty, 2 sl cheddar chees
Meal 3: Ribeye
Meal 4: 4oz almonds
Meal 5: 9 oz chicken, ceaser salad
Meal 6: 2 scoop casein w EVOO

Drocka
04-14-10, 1:34 pm
Squat - 190 5x5
Bench - 150 5x5
Inverted Rows - 3xfailure
Pushups - 3xfailure
Reverse Crunch - 3x12


Meal 1: protein shake
Meal 2: 2 sirloin patties w/ 2 sl cheddar cheese
Meal 3: 9oz chicken
Meal 4: 4oz almonds, protein shake
Meal 5: Ribeye, salad
Meal 6: protein shake

Drocka
04-17-10, 10:45 am
Squat 195 5x5
Deadlift 195 1x5
Push Press 110 5x5
Pull-Ups 3xfailure
pone bridges 3x30 sec

Drocka
04-22-10, 11:16 am
Squat 200 5x5
Bench 155 5x5
Inverted Rows 3xfailure
Dips 3xfailure
Reverse Crunches 3x12

Drocka
04-22-10, 11:17 am
Squats 205 5x5
Deadlift 200 1x5
Shoulder Press 115 5x5
Pullups 3xfailure
Prone Bridges 3x30 sec

Drocka
04-27-10, 4:18 pm
Yesterday's workout:

I getting stronger and I really enjoy each new workout because I up the weight 5 pounds, which helps mentally because I'm overcoming this 5 pounds each workout. As of yet I haven't hit any plateaus with the weight. I did start at around 60-65% of my one rep max a month ago.

Squat 215 5x5
T-bar rows 110 5x5
Shoulder Press 120 5x5
Pullups 3xfailure
Prone Bridges 3x30sec

Drocka
04-27-10, 4:20 pm
Squat 210 5x5
Bench 160 5x5
T-bar row 105
Dips 3xfailure
Reverse Crunch 3x12

Drocka
04-27-10, 4:21 pm
Tonight i generally wouldn't lift weights, but I need some cardio. Gonna go to the gym tonight and try out a new mixed martial arts class. See how it goes, this beats stagnant cardio on the treadmill.

Drocka
04-29-10, 3:56 pm
squat 220 5x5
Bench 160 5x5
T-bar row 110 5x5
Dips 3xfailure
reverse crunch 3xfailure

Drocka
05-06-10, 4:45 pm
Squats 235 5x5
T-Bar Row 100 3x5
Shoulder Press 130 5x5
PullUps 105 3xfailure
Reverse Crunch 3xfailure

Drocka
05-06-10, 4:47 pm
I'm changing my diet a little bit. I'm still doing the anabolic diet but here are my new meals.

Meal 1: Protein Shake - 1scoop whey, 1scoop casein, 2oz EVOO
Meal 2: 2 Sirloin patties, 2 slice cheese
Meal 3: 8oz chicken, 4oz almonds
Meal 4: Protein shake - 2scoop of whey
Meal 5: 2 salmon patties, ceasar salad
Meal 6: Protein Shake - 2scoop casein

Drocka
05-11-10, 4:00 pm
The new salmon cakes I bought are awesome, I wish I found them earlier.

Squats 245 5x5
Shoulder Press 135 5x5
T-Bar Rows 115 3x5
Pullups 3xfailure
Reverse Crunch 3x12