Advanced GVT + Anabolic Diet....just kill me now

[mblouir]

Hi all,

I've set a goal to see my abs for the first time in my life while retaining as much strength as possible. At the beginning of summer I had just finished 5x5 and gained a ton of strength. Max went from 265 to 320. However I also gained a lot of fat with that strength. Right before summer started I got up to 263 lbs. Now I'm down to 238 and my max is roughly 290, so I've lost a lot of strength and I'm tired of it.

I'll be doing the Anabolic Diet at roughly 2500 cals/day. I'll list supplements and diet plans as I go along. Same goes for the workout--I'll post it as I do it. Here's the link to the workout for those interested:

http://www.t-nation.com/readArticle.do?id=658759

I'm sure a lot of you are familiar with the original GVT program (10x10). I've done it in the past with incredible results. The reason I'm doing the advanced version is because the layout is similar but the volume (i.e.- # of reps per set) is lower. My thoughts here are that it's not enough to overwhelm me on a cut and that the low reps will help with strength. Rep ranges for the two main exercises each day vary from 10 sets of 5 to 10 sets of 3.

It will make more sense after I post some workouts. It is also very time-oriented, meaning rest time should be between 90 and 120 seconds between super sets. I'm hoping that this will keep my heart rate elevated to aid the fat loss. I will be doing cardio on the off days but I will also be mountain biking after work several days per week as extra. Will not work out at all on Sundays (work conflict).

Pic I took last night after biking (latest @ 238):
http://i232.photobucket.com/albums/ee30/mblouir/DSC00167.jpg







Now, without further ado, I give you:

[mblouir]

DAY 1 - Chest & Back

Pre-Workout (4:45 AM): Multi, Animal Pump, Beta-alanine, and BCAAs (mix in 1/2 gallon jug for every workout)

Workout (5:30 AM):
BB Benchpress: 10x5 @ 205 lbs
BB Rows: 10x5 @ 135 lbs
Dips: 3x6 @ BW + 45 lbs
Close-Grip Seated Cable Rows: 3x8 @ 160 lbs

As you can see I've changed a few of the exercises to fit my gym and my abilities.

Felt great going into the gym this morning; best energy I've had in a while. I think I was excited to start this new workout. Energy was 9/10 and I got everything pretty easy. I could have done more weight on Bench and Rows but I wanted to make sure I got it all the first time just to get the hang of the new routine. I was sweating a ton by the fourth set by keeping rest between super sets @ 90 seconds.

I'm liking this routine already. My chest hasn't been that pumped since I did the original GVT program. I'm impressed.

PWO (7:00 AM): Protein Shake (40g), Beta-alanine



Diet:
Water and Green Tea throughout the day
8:00 AM: ECA Stack
9:00 AM: 8 oz ground beef, 1 slice cheddar cheese, 2 slices bacon, 1 cup broccoli, 5 fish oil caps
11:00 AM: ECA Stack
12:00 PM: 8 oz ground beef, 1 slice cheddar cheese, 2 slices bacon, 1 cup broccoli, 5 fish oil caps
2:15 PM: 2 oz mixed nuts, protein shake (40g)
7:00 PM: 2 eggs, 1 tbsp butter, 1 hotdog

Fitday Totals:
2,555 Calories
170g Fat (60%)
28g Carbs (4%)
228g Protein (36%)



Going grocery shopping in a few minutes. Today I just used what I had laying around the house for food.

Went mountain biking today after work. Used a stopwatch when I rode; totaled 1 hour and 10 minutes. Took some pics with my new camera. Daily pics will be uploaded to help ease the pain of reading all the text :)

http://i232.photobucket.com/albums/ee30/mblouir/DSC00181-1.jpg
http://i232.photobucket.com/albums/ee30/mblouir/DSC00196-1.jpg
http://i232.photobucket.com/albums/ee30/mblouir/DSC00189-1.jpg

[mblouir]

DAY 2 - Legs

Pre-Workout (4:45 AM): Multi, Beta-alanine, Creatine, Vasocharge, BCAAs

Workout (5:30 AM):
I was planning on supersetting squats with stiff-leg deadlifts for 10x5. The two iso exercises were going to be lunges and lying hamstring curls.

Started out with 225 for squats and 135 for SLDL. Did two sets and dropped squat weight down to 185. I can do 225 for 10 sets of 5 pretty easy, but not with only 100 seconds rest and definitely not when supersetting it with SLDL.

Workout was cut short when manager/trainer set off the fire alarm...
Got eight sets in before I had to leave...Don't really mind, though, because I felt like I was going to pass out after that eighth set. Supersets with minimum rest is kicking my tail. It's about time to get in shape.

PWO (6:00 AM): Protein shake (40g), Beta-alanine



Diet:
Will fill in as I eat today
7:45 AM: ECA Stack
9:00 AM: Two 3 oz burger patties, 2 slices cheese, 1 cup broccoli
11:00 AM: ECA Stack, 5 fish oil caps
12:00 PM: Two hot dogs, two pieces of bacon, 1 cup broccoli, 5 fish oil caps
3:15 PM: Protein Shake (40g) after ride
6:30 PM: 12 oz piece of Ribeye, grilled
8:30 PM: 42 pcs pepperoni, Creatine

Fitday Totals:
Will fill in as I eat today
Calories: 2652
167g Fat (59%)
30g Carbs (3%) (-8g fiber)
241g Protein (38%)

Going shopping tonight. Couldn't make it last night--had to go pass out and get some sleep. Doesn't look like I'll be able to bike today. Isolated thunderstorms all day :(

http://i232.photobucket.com/albums/ee30/mblouir/DSC00182-1.jpg



Almost forgot, weighed in @ 233.5 this morning :)

[mblouir]

Okay change of plans--I got to ride after all. Rode for a good forty minutes and barely made it back before the rain started.

Tomorrow is an off day so I'm going to the gym to spot a friend I put on 5x5 and to do some low intensity cardio. After that we're taking the day off work and going golfing :)


Took this pic while riding on the way back to my truck:



http://i232.photobucket.com/albums/ee30/mblouir/DSC00205-1.jpg

[SinewySam]

That looks like some awesome biking trails; do you live right by them?

What do you do, exactly? You seem to wake up very early! Do you live out in those woods?

[mblouir]

That looks like some awesome biking trails; do you live right by them?

What do you do, exactly? You seem to wake up very early! Do you live out in those woods?

This is my last summer living at home, so right now I live 15 minutes away at most. Once I move into my new apartment Aug 12 I'll be < 5 minutes away. Yeah there are miles and miles of trails. Name of the place is Issaqueena in SC, just in case you're ever around the area.

I have a co-op/internship at a plant 20 mins from my University. Gym opens at 5:30 so I get up early in order to make it there when they open. I like to get to work early because I enjoy having the afternoon off. Especially for biking!

[mblouir]

DAY 3 - Cardio

Pre-Cardio (7:00 AM): Multi, Creatine, Beta-Alanine, BCAAs

Cardio (8:00 AM): 30 mins elliptical @ 131 HR

Post-Cardio (8:45 AM): Protein Shake (20g), Beta-alanine

Diet:
Will update as the day progresses
11:00 AM: Two 3 oz burger patties, two hot dogs, two slices cheese, 1 cup broccoli
Mid-Golf Snack: 2 oz mixed nuts, 10 pcs bacon, protein shake (20g)

Fitday Totals:
Will update as the day progresses
Calories: 1741
130g Fat (67%)
25g Carbs (5%) (-4g fiber)
120g Protein (28%)

Going golfing; as usual will post some pics.

[mblouir]

Weighed in @ 232.5 this morning

Haven't been in the 220s since high school. Pretty excited about getting close to that. Had a big lunch b/c I missed a meal hitting range balls.

Legs are really sore today!


for some reason it won't let me edit above post
4:30 PM: Burger and cheese from pro shop

Fitday:
2121 Cals, 157g Fat (67%), 26g Carbs (4%), 154g Protein (29%)

[mblouir]

DAY 4 - Arms

Pre-Workout (4:45 AM): Multi, Beta-alanine, Creatine

Workout (5:30 AM):
CGBP: 185x5x10 superset w/
Incline Curls: 35x5x10
Skullcrushers: 3x65x8 superset w/
Reverse BB Curl: 3x55x8

PWO (6:30 AM): Protein shake (40g), Maltodextrin (40g), dextrose (40g), Beta-alanine


Diet:
Started carb-up early this week;
Splurged and ate mostly chick fil-a b/c I didn't plan carb up out this week, but I kept it clean there



Fitday Totals:
2430 Calories
44g Fat
254g Carbs
250g Protein


No riding today; rain scheduled. Legs are really sore today; feels great!

Pics from golf trip yesterday:

http://i232.photobucket.com/albums/ee30/mblouir/DSC00264.jpg
http://i232.photobucket.com/albums/ee30/mblouir/DSC00250.jpg
http://i232.photobucket.com/albums/ee30/mblouir/DSC00243.jpg

[prepremed]

nice lifts
you look pretty lean for 232lbs!

[mblouir]

nice lifts
you look pretty lean for 232lbs!

Thanks man, I appreciate it. If you ever decide to work on strength I highly recommend Bill Starr's 5x5 program. It's awesome and I plan on going back to it as soon as I'm done cutting.

[mblouir]

DAY 5 - OFF
Change of plans; friend didn't go work out today. Decided to sleep off his hangover instead. Haha I don't blame him.

Diet:
Will post as I go along today

Fitday Totals:
Will post as I go along today


Legs are still sore!!! Hamstrings mainly. Walking stairs kills me--I like it. Not gonna bother weighing during carb-up b/c I'm sure there's a lot of gain, so I'll check weight two days back into AD (Monday).

Tomorrow is chest day so I'm working out after another round of golf.

[PVedda56]

wow nice cut man. you did exactly what i want to do. cut and still kill the hell out of the weights. Nice

[mblouir]

wow nice cut man. you did exactly what i want to do. cut and still kill the hell out of the weights. Nice

Thanks bro. I'm not done yet--goal is probably 10% BF. I want to see my abs for the first time ever. I'm guessing I need to get to about 210-215. It's very easy when you are doing stuff you enjoy (i.e-diet you like and getting active).

Went biking today. Rode for about an hour and fifteen minutes. Some more pics from the trail:
http://i232.photobucket.com/albums/ee30/mblouir/DSC00192.jpg
http://i232.photobucket.com/albums/ee30/mblouir/DSC00306-1.jpg

[mblouir]

DAY 6 - CHEST

Workout will come later today; going golfing in a few minutes. Eating a big breakfast since I'll be out on the course. Taking some mixed nuts and protein shake or something similar as a snack.

Pre-Workout (4:00 PM): Animal Pump, beta-alanine, BCAAs

Workout (4:30 PM):
Incline Benchpress: 165 x 5,5,5,5,4,5,4,3,3,3
Bent Over Barbell Row: 135 x 5,5,5,5,5,5,5,5,5,5
Flat DB Benchpress: 90 x 8,8,6
1 Arm DB Row: 75 x 8,8,7

Need to add more weight for barbell rows, but 135 is easy to do quick b/c I can take off all other plates from bench...

Diet:
7:45 AM: Four whole eggs, 1 tbsp butter, two hot dogs, four small strips bacon
Snack (11:00 AM): Protein Shake (40g), 2 oz mixed nuts
3:00 PM: 8 oz pork roast, 5 pcs bacon
6:30 PM: 10 oz ground beef, 2 slices cheese, 5 pcs bacon


Fitday Totals:
3085 Calories
223g Fat (65%)
24g Carbs (3%)
247g Protein (32%)
Went way over goal calories today, but I think I'll be okay b/c of my bodyweight. I believe maintenance for me is over 3000 with my activity level and weight, so it's all good.


Here have a transformation picture. Not done yet, though.
http://i232.photobucket.com/albums/ee30/mblouir/TRANSFO2.jpg

[mblouir]

DAY 7 - OFF

Cannot workout any Sundays due to a part time job I've had for about six years now. Don't need it but I like the work (golf course pro shop) and don't mind the extra money.

Diet:
7:45 AM: 8 pcs bacon, 4 pcs bologna
11:00 AM: 4 oz pork roast, 1/2 cup shredded cheese, 1/2 cup broccoli
3:00 PM: 4 oz pork roast, 1/2 cup shredded cheese, 1/2 cup broccoli
9:00 PM: Protein Shake (40g), 4 whole eggs, 8 pcs bacon

I really don't like the huge gap between 3 and 9 but I wasn't really that hungry today. Might be b/c I drank a whole gallon of green tea....

Fitday Totals:
2305 Calories (way too low--I'd much rather go over 2500 than under)
161g Fat (63%)
21g Carbs (3%) (-4g Fiber)
196g Protein (34%)


Leg day tomorrow; going to try and catch part of the squat/sldl on video so you can see my torture.

[mblouir]

DAY 8 - LEGS

Pre-Workout (4:45 AM): Multi, beta-alanine, creatine, BCAAs, vasocharge

Workout (5:45 AM):

ATG Heel-elevated Front Squats- 135x5x10 superset w/
Stiff-leg deadlifts- 135x5x10
DB Lunges- 40x8x3
Alternating Lying Leg Curls- 45x8,45x7,45x5

Post-Workout (6:30 AM): Protein Shake (40g), beta-alanine

Again wasn't using max weight. Main focus was form because I have never really integrated front squats into my workouts. I like them, though, so I think I'll start adding them once this workout is over. 135 was pretty easy for the squats, so I'll up that the next workout. SLDL still got pretty tough near the end.

Diet:
7:45 AM: ECA Stack
9:00: Two 5 oz burger patties, two slices cheese, four slices bacon
11:00 AM: ECA Stack
12:30 PM: 8 oz pork roast, 1 cup shredded cheese, 1 cup green beans

Fitday Totals:
2058 Calories
137g Fat (59%)
8g Carbs (2%)
203g Protein (39%)

Took a few videos of my superset this morning. Will post two of them once I leave work and get home (youtube is blocked).

[prepremed]

intense 100 rep superset!

I'm not that familiar with the anabolic diet but I think you should get more fiber in there.

[mblouir]

intense 100 rep superset!

I'm not that familiar with the anabolic diet but I think you should get more fiber in there.

Yeah man it's very intense. The squats were easily finished off so I need to add weight next time, but like I said I was mainly focused on proper form. I'll put up some videos and if anyone sees anything wrong please correct me.

Good point on the fiber. I try to get at least 2 cups of green veggies in me every day. Speaking of fiber, I actually have half a container of BeneFiber from the last time I did this diet. Thanks for bringing it up, I will start taking that stuff again! http://forum.bodybuilding.com/images/icons/icon14.gif

[mblouir]

Leg video as promised. This is one of my ten sets with only 100s rest between each. Brutal, but today was easy w/135 FS. SLDL was definitely getting harder towards the end. If there's anything wrong with my form on either please feel free to correct me. Thanks!

XXK6em7Sj7U

[mblouir]

DAY 9 - OFF

Took the day off so I can hit arms tomorrow and chest Friday. Buddy that's on 5x5 is maxing out Friday so I will with him. Then I'll have my starting point for this workout.

Didn't eat much today because the VP of the plant is coming by tomorrow to walk around. We had to clean up our co-op work area and that took all day.

Diet:
7:30 AM: ECA Stack
8:00 AM: 6 oz sirloin tip steak, 1 cup shredded cheese, 1 cup broccoli
12:00 PM: 3 pcs bologna, 1 cup broccoli
5:30 PM: 8 whole eggs cooked in bacon grease (mmm..), 15 pcs bacon (large meal to make up for not eating much today)
9:00 PM: 3 cups sugar-free jello, 4 tbsp reddi-whip

Fitday Totals:
2226 Calories
162g Fat (71%)
27g Carbs (4%)
163g Protein (26%)

[mblouir]

Okay today was absolute crap in regards to workout and diet. I feel bad about it but today was an all-day job finding a new truck. Picked one out, though, and I love it. Not even gonna post stats from today--didn't work out and ate like complete crap. Pics/vids of truck will be posted tomorrow. Right now, I'm going to go pass out from exhaustion.

I went out on a nice bumpy trail to test it out and this is the first pic taken (more coming tomorrow):
http://i232.photobucket.com/albums/ee30/mblouir/newtruck018.jpg

[prepremed]

form on the vids looks great, looks you can definitely up the weight on both of those

nice truck btw

[mblouir]

form on the vids looks great, looks you can definitely up the weight on both of those

nice truck btw

Thanks, man.

Sorry for the long break but it's been hectic since I got the truck. Had some problems with it and needed to get them taken care of since I'm getting ready to head back to uni in a few days. Actually moving in to my new apartment tomorrow, so I've been getting ready for that as well.

Workouts will continue as scheduled, but the Anabolic Diet will be too hard to follow until I get settled in the apartment. Until then I won't worry too much about diet. Once settled, though, I'll be back on it.

[mblouir]

Lost track of days; we'll pretend it's day 10..

Chest & Back


Pre-Workout: Multi, Animal pump, lots of water

Workout: This was my first day of 10x4
Benchpress superset w/Barbell rows (90s rest)

225x4; 145x4
225x4; 145x4
225x4; 145x4
225x4; 145x4
225x4; 145x4
225x4; 145x4
225x4; 145x4
225x4; 145x4
225x3.5; 145x4
225x3; 145x4

-Missed last rep on benchpress; got help on next to last set (hence 3.5)
-Barbell rows weren't too bad

Today I added in ATrainer Flyes to superset with assisted chin ups (60s rest)
http://forum.bodybuilding.com/showthread.php?t=624814
brutal exercise; best chest isolation exercise I've done and I'm still working on the form

15x10; BW-85x10
15x10; BW-85x8
15x7; BW-100x8

Post-Workout: Ranch chicken breast, 2 cups veggies


More pics of truck; I'm in love
Going to pick up a toolbox for the bed; this one is my friend's box. He wanted to see what his truck looked like without it and I wanted to see mine with it.

http://i232.photobucket.com/albums/ee30/mblouir/DSC00373.jpg
http://i232.photobucket.com/albums/ee30/mblouir/DSC00375.jpg

[prepremed]

What did you do to get your bench that high? I'm thinking of doing a 5x5 for bench and squats and leaving the back/bi movements to higher reps. I can keep up with you on rows but my bench is far behind.

[mblouir]

What did you do to get your bench that high? I'm thinking of doing a 5x5 for bench and squats and leaving the back/bi movements to higher reps. I can keep up with you on rows but my bench is far behind.

5x5. My 1RM went from 265 to 320 in 9 weeks on 5x5. Granted, I've lost a lot of strength since then, but it was an amazing program. I followed it to the bone and ate a lot. I definitely recommend it. As far as rows go, I could go higher in weight, but when I go too heavy my form suffers (along with my lower back). Definitely give it a try. I just put a friend on it, actually. He did it for ~6 weeks and he went from 115x3 to 145x5.

[mblouir]

Day 12 - Legs

Pre-Workout: Beta-alanine, BCAAs, Animal Pump, 2 whole wheat bagels, banana, 8 oz milk

Workout:
Heel-elevated Front Squats:
185x4, 135x5, 135x5, etc for 10 sets.
Lying Leg Curls:
185x6x5
Standing Calf Raises:
315x12, 405x8/315x6/225x10/135x8 (drop-set), 225x10

Got about five hours of sleep last night so I took it easy today. Had to move into new apartment yesterday and it took a while to get settled.

Starting a new diet, will post link once I find it. This will be (1)easier to follow during this semester and (2)it will take up less room in the fridge (3 guys sharing fridge).

[mblouir]

Wow it's been a while. I have finally gotten moved into my new apartment and think I'm settled down enough with college and work to start this back up. Just cooked my first batch of stuff to start on Anabolic Diet again. Workouts have been faithful--I haven't stopped those; just the anabolic diet during the hectic time of moving.

Will get back on track with daily updates tomorrow. This semester will be rough.



edit-also just got wireless internet set up in apartment; have been without internet for most of the moving phase

[mblouir]

Day x - Arms

Pre-Workout: Multi, BCAAs, Vasocharge, Beta-alanine

Workout:
Close-Grip Benchpress superset w/ Seated DB Curls
195x5; 35x5
195x5; 35x5
195x5; 35x5
195x5; 35x5
195x5; 35x5
195x5; 35x5
195x4; 35x5
195x3; 35x4
195x3; 35x4
195x3; 35x3

Skullcrushers superset w/ Spider Curls
85x10; 65x12
85x8; 65x10
85x7; 65x9

Post-Workout: Protein Shake (40g), Beta-alanine


Diet:
everything eaten yesterday
4 whole eggs, 1 tbsp butter, 4 pcs bacon
2 burger patties, 2 slices cheese
8 oz ground beef, 2 cups shredded cheese, 2 cups broccoli, 5 pcs bacon
5 pcs bologna, 2 oz mixed nuts

Fitday Totals:
2653 Calories
209g Fat (73%)
10g Carbs (2%)
160g Protein (25%)

[prepremed]

wow nice volume on arms