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Posted: Wed Jan 19, 2011 3:33 pm
by beefcake66
yea pretty bad right? lol
I did a workout yesterday, it was good, made sure I was fully fueled and such. Been gettin lots of cardio in too. I'll do a full update soon
Posted: Fri Jan 21, 2011 11:29 am
by beefcake66
Bump
beefcake66 wrote:Feast Day 12 - Workout Day
Tuesday, January 18, 2011
Cardio:
40min Bike AM fasted
Walk to Work
GST Press Day
Core: 3 sets, 2x8rep,1xAMRAP @65% 1RM
Supps: 2-3 sets, 8-10 reps
Core: Seated BB Shoulder Press - 65lbs x 8, 8, 15
Supp 1: Incline BB Press - 85lbs x 8, 7, 7
Supp 2: Bench Dips - BW+25lbs x 9, 8, 8
Supp 3: Decline BB Press - 85x4->75x5, 75x7, 6
Posted: Fri Jan 21, 2011 11:34 am
by beefcake66
Feast Day 13 - Rest Day
Wednesday, January 19, 2011
Weigh-In: 67.3kg
CARDIO:
Bike - 25 min AM fasted cardio
Calories: 1782
Protein: 170.7g
Feast Day 14 - Workout Day
Thursday, January 20, 2011
Weighin: 67.0kg
Cardio:
none
GST Squat Day
Core: 3 sets, 2x8rep,1xAMRAP @65% 1RM
Supps: 2-3 sets, 8-10 reps
Core: BB Back Squat - 95lbs x 8, 8, 14
Supp 1: Front Squat - 85lbs x 8, 8
Supp 2: DB Bulgarian Split Squat- 10lbs x 10, 10
Supp 3: Explosive Toe Raise- 185x10, 10
Calories: 1674
Protein: 121.2g
Cals low (but acceptable).. wasn't very hungry during the day. Didn't have a lot of time post-workout to eat, but I had a controlled cheat (half of a Little Caesar's pizza).
I'm down in weight today lol
My recovery hasn't been the best lately...
I've been feeling a fair bit of DOMS, my core is SHOT right now from the press day workout (did decline situps after lifting), my hamstrings have finally stop hurting (took till today [fri]) from my workout on SUNDAY.
None of my days have been PERFECT but they are excellent 80% of the time. Lifting sessions remaining strong. I think for recovery I don't need more days off but more sleep. By the time I have to work something again, I've recovered that part. Tomorrow is supposed to be my back workout; my quads and core will likely hurt.
I've been supplementing with 3-4x HumanaSport per day. 1 in the morning, 1 with lunch, and 1 either at another meal throughout the day, or 1 pre workout and 1 post workout.
BCAA intake has been high but it may not have been high enough. I'll work on this and do some math to figure out exactly how much I have been taking.
I have 3-4 more weeks of the Feast Phase (it will end up a little longer than some just because of my workout routine); and then I will transition to Cruise.
I will be doing a 2nd run immediately after this one, and I will be using Kre-Anabolyn, Adaptogen N, and Burn It Up, with Xtend and my other creatine/preworkout/etc supps.
That's all for now, just gotta get through the rest of these workouts and keep my cals in a happy place.
I got a question regarding protein intake, though. I remember reading it's supposed to be 1.5x BW, which puts me at ~210g; I can do this (and have been at times), but since I'm cutting should I aim for 1xBW or a different number??
Also, if I follow the GLP's next run, is there a way to fit deadlifts in there as a main exercise as well?
Posted: Fri Jan 21, 2011 3:21 pm
by bigpelo
For you proteins need, I would rather calculate them like this:
(Calories need)x(0.3)/4 = proteins need in grams
0.3 for 30% of your calories from proteins
4 for 4 calories per grams of protein
Example for me: 120% maintenance on training day = 1.2x3000 = 3600 calories
3600*.3/4 = 270g proteins needed
(I weight 244 at this very moment so 270/244 = approx 1.1g/lb but that is not important IMO because on non workout day I take 100% maintenance and that makes approx 0.92g/lb...)
And before you ask: yes, I do love maths. In fact, I work with them everyday. Does that makes me a geek?
Posted: Fri Jan 21, 2011 10:38 pm
by RobRegish
bigpelo wrote:For you proteins need, I would rather calculate them like this:
(Calories need)x(0.3)/4 = proteins need in grams
0.3 for 30% of your calories from proteins
4 for 4 calories per grams of protein
Example for me: 120% maintenance on training day = 1.2x3000 = 3600 calories
3600*.3/4 = 270g proteins needed
(I weight 244 at this very moment so 270/244 = approx 1.1g/lb but that is not important IMO because on non workout day I take 100% maintenance and that makes approx 0.92g/lb...)
And before you ask: yes, I do love maths. In fact, I work with them everyday. Does that makes me a geek?
No, it means dummies like me need you that much more...
Posted: Mon Jan 24, 2011 8:17 am
by beefcake66
bigpelo wrote:For you proteins need, I would rather calculate them like this:
I usually use 40% for my protein intake... except when I do 1.5xBW it turns out a little higher. I mainly just need to control my carb intake... I can try 30%
Rob, what about the deadlifting question?
Posted: Mon Jan 24, 2011 10:57 am
by beefcake66
And I'd like to know your opinion on this...
I have 2 workouts of Micro 1 left (8reps @ 65%)
then 4 workouts of Micro 2 (6 reps @ 75%)
then 4 workouts of Micro 3 (3 reps @ 85%)
And finally 4 workouts of Micro 4 (1 reps @95%, basically a 1RM week)
I'm going to continue GST through the cruise phase for this round, so I'd like to know whether you think I should make the 1 rep max week the last week of Feast or the first week of Cruise?
Posted: Wed Jan 26, 2011 8:07 am
by beefcake66
Feast Day 19 - Workout Day
Tuesday, January 25, 2011
Weighin: 65.9kg
Cardio:
none
GST Pull Day
Core: 3 sets, 2x8rep,1xAMRAP @65% 1RM
Supps: 2-3 sets, 8-10 reps
Core: Rack Chinups - BW x 8, 8, 12
Supp 1: Bentover BB Rows - 95lbs x 10, 10, 10
Supp 2: High Pulls - 50lbs x 10, 10, 8
Supp 3: Hammer Curls - 10x10, 10, 10
Supp 3: EzBar Curls - 25x10, 10, 20x10
Calories: 1680
Protein: 145.0g (34%)
Posted: Wed Jan 26, 2011 10:24 am
by bigpelo
beefcake66 wrote:And I'd like to know your opinion on this...
I have 2 workouts of Micro 1 left (8reps @ 65%)
then 4 workouts of Micro 2 (6 reps @ 75%)
then 4 workouts of Micro 3 (3 reps @ 85%)
And finally 4 workouts of Micro 4 (1 reps @95%, basically a 1RM week)
I'm going to continue GST through the cruise phase for this round, so I'd like to know whether you think I should make the 1 rep max week the last week of Feast or the first week of Cruise?
Rob usually suggest you stay away of 1RM during cruise. "never go heavier than 90% 1RM during cruise". I would do it last week of feast...
Posted: Wed Jan 26, 2011 10:58 am
by beefcake66
Thanks big pelo;
The "95%" will hopefully actually be 90% week (that's what it was first week of Feast, it cycles around every 4 weeks).. basically tryin for new PRs.. so I guess it would be better suited for Feast..
I'm tryin to figure out a way that I can finish 2 full runs in the length of the Double T contest I'm in.. this first one is going to take ~75 days total, then I'll get 3-4 days off ("week off") before doing famine again. Need a compressed cut BP...
I'm also gonna lower my cals cause I'm not losing as fast as I'd like (it's my fault for having cheat days)... I'm riding a fine line, because I WANT to be SKINNY but I also want some huge muscles....
Hopefully BP 3.0 arrives soon, I'd love to take advantage of the new techniques in my 2nd full run!
Posted: Wed Jan 26, 2011 1:47 pm
by Street-dreams
Id recommend not having a cheat day. but only a cheat meal.. 1x a week
Posted: Tue Feb 01, 2011 9:54 am
by beefcake66
This is rough info, I have the proper numbers at home.
Feast Day 21 - Workout Day
Thursday, January 27, 2011
Weighin: 65.5kg
Cardio:
none
GST Lift Day
Core: 3 sets, 2x8rep,1xAMRAP @65% 1RM
Supps: 3-4 sets, 8-10 reps
Core: Deadlifts - 145 x 8, 8, 12
Supp 1: SLDL - 95lbs x 10, 10
Supp 2: Hip Thrusts - 95lbs x 10, 10
Supp 3: Good Mornings- 65x10, 10
Calories: 2200
Feast Day 24 - Workout Day
Sunday January 30, 2011
Weighin: ---kg
Cardio:
none
GST Press Day
Core: 3 sets, 2x6rep,1xAMRAP @75% 1RM
Supps: 4-5 sets, 4-6reps
Core: BB Shoulder Press - 75 x 6, 6, 10
Supp 1: Incline BB Press - 75lbs x 6, 6, 6, 6
Supp 2: Bench Dips- +35lbs x 6, 6, 6, 6
Supp 3: Decline BB Press - 65x 6, 6, 6, 6
Calories: ????
Feast Day 25 - Workout Day
Monday, January 31, 2011
Weighin: 66.8kg
Cardio:
none
GST Squat Day
Core: 3 sets, 2x6rep,1xAMRAP @75% 1RM
Supps: 4-5 sets, 4-6reps
Core: BB Back Squat- 115 x 6, 6, 12
Supp 1: BB Front Squat- 75lbs x 6, 6, 6, 6
Supp 2: DB Bulgarian Split Squat- 20lbs x 6, 6, 15lbs x 6, 6
Supp 3: BB Explosive Toe Raise- 205x 6, 6, 6, 6
(I felt my spine compressing with that 205lbs... and apparently my bar was bending a little bit)
Calories: 2074
Protein: 147.2 (28%)
Posted: Mon Feb 07, 2011 8:47 am
by beefcake66
Feast Day 30 - Workout Day
Saturday, February 5, 2011
GST Pull Day
Core: 3 sets, 2x6rep,1xAMRAP @75% 1RM
Supps: 4-5 sets, 4-6 reps
Core: Rack Chinups - BW x 6, 6, 6
Supp 1: Bentover BB Rows - 115lbs x 6PR, 6, 5, 6
Supp 2: High Pulls - 75lbs x 6, 6, 6, 6
Supp 3: EzBar Curls - 50x6, 40x6, 5
Posted: Tue Feb 08, 2011 8:37 pm
by beefcake66
Feast Day 32 - Workout Day
Monday, February 7, 2011
GST Lift Day
Core: 3 sets, 2x6rep,1xAMRAP @75% 1RM
Supps: 4-5 sets, 4-6 reps
Core: Deadlifts - 165 x 6, 6, 13
Supp 1: SLDLs - 135lbs x 6, 6, 6, 6
Supp 2: BB Hip Thrusts - 135lbs x 6, 6, 6, 6
Supp 3: Good Mornings - 85lbs x6, 6, 6, 6