Eric's 12 Week HRT Log

[akira6713]

So the next 12 weeks I will be doing HRT training.

Stats

Age: 27
Height: 5'8
Weight: 151 lbs
Bodyfat: 13%

[akira6713]

Supplements

Animal Pak
Animal Flex
Animal Creatine
Animal NOX 3
Animal Rage
Animal Glutamine
Animal Atomic 7
Animal Real Gain
Swanson Fruits4Life
Swanson Veggies4Life
Whey Protein Isolate
Casein Protein

[akira6713]

Diet

210 grams protein
300 grams carbohydrate


Day 1

Meal 1
1 cup oatmeal
1/2 cup blueberries
6 egg whites

Meal 2 PWO
2 scoop Real Gain
1/2 scoop whey isolate

Meal 3
1 cup brown rice
6 oz chicken breast
1 cup green beans

Meal 4
1 cup brown rice
6 oz chicken breast
1 cup green beans

Meal 5
1 cup brown rice
6 oz chicken breast
1 cup green beans

Meal 6
1/2 cup oatmeal
1 cup fat free greek yogurt
1 scoop casein protein

[akira6713]

I have my nutrition down to a science. I created an Excel document with every meal option I can think of and the necessary amounts of each item to reach my nutrient goals. Every meal is broken down to 35 grams protein and 50 grams Carbohydrates to total 210 grams protein and 300 grams carbs. This is including my daily vegetable and fruit intake, which are very important for your essential phytonutrients. I notice many people only concentrate on the macro as far as carbs and protein. Eat your veggies and fruits kids, that is if you actually want to be healthy and not just muscular.

Anyways only problem I have experienced in the first two days is finding the perfect weight to push myself to the limit of failure. I either go to heavy or to lite, which is okay for this week being that negatives are new to me. So I have been logging in my weights and making necessary adjustments to create perfection next week and the coming weeks around. Today is day three and im heading to do abs and some HIT cardio.




Day 2 Diet

Meal 1
1 Cup Strawberries
1 Cup Oatmeal
1 Scoop why Protein

Meal 2 PWO
2 Scoops Real Gain
1/2 Scoop Whey Protein

Meal 3
1 Cup Brown Rice
1/2 Cup Green Beans
6 oz Ground Turkey

Meals 4
1 Cup Brown Rice
1/2 Cup Broccoli
6 oz Ground Turkey

Meal 5
1 Cup Brown Rice
1/2 Cup Green Beans
6 oz Chicken Breast

Meal 6
2 Slices Multi Grain Bread
1 Slice non-fat American cheese
5 Slices Low Fat Turkey Breast

[akira6713]

Today's ab workout went really well. Only problem I had was in creating a mind/muscle connection and therefore had trouble isolating my core, but I should have a better ab workout on Saturday. The plan is to incorporate abs on Wednesdays and Saturdays. Here is what I did today.

*Weighted Sit Ups 3x20 45lbs

*Lying Abdominal Crunch Machine 3x25 65lbs

*Sitting Abdominal Machine 3x30 70lbs

*Hanging Leg Raises 3x20

*Oblique Crunches 3x25


I followed the ab workout with a PWO shake and then some HIT cardio for about 17 minutes. Every week I will be increasing my cardio workout, will keep my cardio at about 5xweek. I feel good and ready for Chest and Tricep tomorrow.

[akira6713]

Merry Christmas to me! My girlfriend bought me a pair of Isolate Straps for Christmas which just arrived today through the mail. Will be using these specifically on Lat Pull downs. Excited to see how they work.

[clayk123]

Diet

210 grams protein
300 grams carbohydrate


Day 1

Meal 1
1 cup oatmeal
1/2 cup blueberries
6 egg whites

Meal 2 PWO
2 scoop Real Gain
1/2 scoop whey isolate

Meal 3
1 cup brown rice
6 oz chicken breast
1 cup green beans

Meal 4
1 cup brown rice
6 oz chicken breast
1 cup green beans

Meal 5
1 cup brown rice
6 oz chicken breast
1 cup green beans

Meal 6
1/2 cup oatmeal
1 cup fat free greek yogurt
1 scoop casein protein

Thats way too much for someone weighing 151 pounds. WAYYYY TOO MUCH!!

[clayk123]

Diet

210 grams protein
300 grams carbohydrate


Day 1

Meal 1
1 cup oatmeal
1/2 cup blueberries
6 egg whites

Meal 2 PWO
2 scoop Real Gain
1/2 scoop whey isolate

Meal 3
1 cup brown rice
6 oz chicken breast
1 cup green beans

Meal 4
1 cup brown rice
6 oz chicken breast
1 cup green beans

Meal 5
1 cup brown rice
6 oz chicken breast
1 cup green beans

Meal 6
1/2 cup oatmeal
1 cup fat free greek yogurt
1 scoop casein protein

And swap out the oatmeal and brown rice! Start using white rice and white potatoes! Why? Because the gi is higher obviously, and if your body is insulin sensitive you will get a much better anabolic / healthy effect from eating higher GI carbs. How? Take ala, fish oil, grapeseed extract, chroimium with every meal. Oatmeal and brown rice are great for getting bloated, screwing up your digestive system in the long run. Screw low GI carbs, high gi carbs FTW!

^^^^^ Wow! I remember when fellow bodybuilders/nutrionist talked me into that, I was like wtf? Low gi carbs are better arnt they? Nope! I am now a beliver.

Bam!

Random Person in your thread giving you advice!

The difference maker!

Whether you take it or not is the decider if you make your physical goals or surpass them.

Choice is yours.

[akira6713]

Hey thanks for the info Clark. This information you supply is very contrary though to my knowledge, do you have any links with detailed research?

As far as the amount of food im eating, it is at the recommendation of Mr. Tom Fuller himself after observing my stats and pictures. Initially I was at 250 carbs daily and he had me raise it to 300. Is their something you know that he isnt aware of? Im interested in your reasons, Im new to bulking.

[akira6713]

End of week 1 is a surprising disappointment.

Week 2 Stats

Weight this week: 149
Weight difference -2
Bodyfat: 13%
Current protein: 210 grams
Current Carbohydrates: 300 grams
Fat: 30-40 grams
Appetite: 5
Cardio: 5-6 days a week.

So today was the start of week 2. I have been eating like an animal, sometimes I have to force feed myself. It is all very clean food, medium to low GI carbs like Yams and brown rice, lean proteins like chicken breast and fish and lean ground beef cooked on the George Foreman, and at the amounts suggested by you. I make my weight gainer shake post workout one of my meals. To my surprise instead of gaining weight I have lost weight. WTF??? My metabolism must be insane after just getting off my 12 week cut. This is not good, do you recommend anything different Tom or is it too early to tweak?

The reason for my cardio workouts is due to my obese past and my stubborn loose skin collected at the bottom of my belly. It fills up with fat very quick, and im afraid that cutting out cardio immensely will contribute not only to losing my hard earned abs but also creating a sagging round belly look.

Although im doing cardio 5-6 days a week, im really only doing about 15-20 minutes low intensity cardio right after lifting on training days. Im also drinking Universal Real Gain mixed with some Wehy Isolate right after lifting, followed by the cardio. On Wednesdays and Saturdays Im doing my ab routine followed by a more intense HIT cardio workout which is only like 17 minutes as well.

[akira6713]

Universal Supplement video on HRT

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[akira6713]

Week 2 Update

1NYn_otI--U&context

[akira6713]

Day 1 of Week 3: Update


Weight this week: 154
Weight difference = +5
Bodyfat: 13%
Current protein: 230 grams
Current Carbohydrates: 300 grams
Fat: 40-50 grams
Appetite: 5
Cardio: 5-6 days a week.


I finally went up in weight last week after increasing my daily protein intake from 210 to 230. Very excited about that. Although I will not lie, on Sunday I went to the PA Farm Show with my girlfriend and spent 3pm to 9pm eating cheat meals. Had Pizza, Nachos, Cheese Cubes, Waffles, Ice Cream, and Roast Beef sandwhich. It was all so good, so I imagine most of that weight is superficial from my major consumption yesterday. Went back to clean eating yesterday for my last meal.

I had excellent training last week, much better than first but still found myself tweaking my weight on certain exercises. Was either failing way ahead of time or not pushing hard enough. Wost workout was chest, it was actually horrible last week. I found it very difficult to perform negatives at heaviest weight possible without risking injury or failing on final lifts. Have decided to go to hammer strength chest machines next week, I think it will be much better.

Been Working my abs twice a week, on Wednesdays and on Saturdays, which I follow with an HIT cardio session. Monday, Tuesday, Thursday, and Friday I keep my cardio to 15 minutes low intensity after workout and a PWO shake.

[B Con]

Good log and sounds like you had some good foods at that farm show. Keep up the hard work.

[akira6713]

Thanks B Con. Yes those fats were awesome, feels good to cheat for several hours rather than on one meal.

Week 3 Update:

Weight this week: 157
Weight difference = +3
Bodyfat: 12%
Bodyfat differnce: -1%
Current protein: 230 grams
Current Carbohydrates: 300 grams
Fat: 40-50 grams
Appetite: 5
Cardio: 4 days, 15 minutes.

I did a lot of cheating on week 3. It was not really all too much really but more than I am comfortable with. I ate this one Brownie Sundae at Aroogas Bar and Grill while watching UFC 142. It must have been at least 1500 calories it was huge, but fantastic! I also ate my girlfriends mozzarella sticks,
I thought she was done but she wasnt.

None the less doing HIT cardio must be working well with HRT because not only did I gain 3 lbs I also went down to 12% bodyfat.

[akira6713]

So I've been logging my lifting stats but have not actually posted them. i just finished my homework and got some extra time, just listening to the Joe Rogan podcast. Anyone else listen to that? Asweome podcast, great conversations. Anyways I figure I'll post those now.


Week 1:

Monday

Smith Machine Seated Front Press: 2x8+6 w/ 60, 65 lbs
Dumbell Lateral Raise: 2x8+6 w/ 20 lbs
Barbell Front Raise: 2x8+6 w/ 20, 10 lbs
Barbell Curl: 2x8+6 w/ 35 lbs
Reverse Barbell curl: 2x8+6 w/ 35 lbs
Dumbell Wrist Curl: 2x8+6 w/ 10 lbs

Tuesday

Leg Press: 2x8+6 w/ 230 lbs
Hack Squat: 2x8+6 w/ 230 lbs
Leg Extension: 2x8+6 w/ 110 lbs
Reverse Hack Squat: 2x8+6 w/ 240 lbs
Lying Leg Curl: 2x8+6 w/ 110 lbs

Thursday

Decline Bench Press: 2x8+6 w/ 135, 145 lbs
Flat Bench Press: 3x8+6 w/ 135 fail, 115 fail, 105 lbs
Incline Bench Press: 2x8+6 w/ 95, 85 lbs
Barbell Skull Crushers: 2x8+6 w/ 40 lbs
Dumbell Tricep Extension: 2x8+6 w/ 35 lbs

Friday

Wide Grip Lat Pulldown: 2x8+6 w/ 100, 85 lbs
Seated Rows: 2x8+6 w/ 100, 120 lbs
T-bar Rows: 2x8+6 w/ 55, 60 lbs
Barbell Shrugs: 2x8+6 w/ 225 lbs
Rear Delt Dumbell Raises: 2x8+6 w/ 15 lbs
Seated Calf Raise: 2x8+6 w/ 130 lbs
Calf Extension on Leg Press: 2x8+6 w/ 180 lbs


Skipped log on week 2

Week 3:

Monday

Barbell Seated Front Press: 2x8+6 w/ 85, 95 lbs
Dumbell Lateral Raise: 2x8+6 w/ 20, 25 lbs
Barbell Front Raise: 2x8+6 w/ 40 lbs
Barbell Curl: 2x8+6 w/ 40 lbs
Reverse Barbell curl: 2x8+6 w/ 40 lbs
Reverse Barbell Wrise Curl: 2x8+6 w/ 20 lbs
Barbell Wrist Curl: 3x8+6 w/ 40, 50, 60 lbs

Tuesday

Leg Press: 2x8+6 w/ 230 lbs
Hack Squat: 2x8+6 w/ 240 lbs
Leg Extension: 2x8+6 w/ 115 lbs
Reverse Hack Squat: 2x8+6 w/ 240 lbs
Lying Leg Curl: 2x8+6 w/ 115 lbs

Thursday

Decline Bench Press: 2x8+6 w/ 135, 155 lbs
Flat Bench Press: 3x8+6 w/ 110, 100, 90 lbs
Incline Bench Press: 2x8+6 w/ 95, 110 lbs
Barbell Skull Crushers: 2x8+6 w/ 40 lbs
Dumbell ricep Extension: 2x8+6 w/ 30, 35 lbs

Friday

Wide Grip Lat Pulldown: 2x8+6 w/ 100, 85 lbs
Seated Rows: 2x8+6 w/ 120, 140 lbs
T-bar Rows: 2x8+6 w/ 55, 65 lbs
Machine Barbell Shrugs: 2x8+6 w/ 190 lbs
Rear Delt Raises: 3x8+6 w/ 15, 10, 15 lbs
Seated Calf Raise: 2x8+6 w/ 140 lbs
90 degree Calf Extension: 2x8+6 w / 190 lbs

[akira6713]

Just got back from my Abs and HIT cardio session today at the gym (Wednesday 1/18/12). Need to make sure to keep up with these on my off days on Wednesday and Saturdays. Sunday is dedicated to full rest, minus work when scheduled. Still doing 15 minute low intensity cardio Mon, Tues, Thurs, and Fri after weight training and weight gainer.

*Weighted Sit Ups 3x25 20, 30, 30lbs

*Lying Abdominal Crunch Machine 3x25 50lbs

*Sitting Abdominal Machine 3x30 50, 70, 70lbs

*Hanging Leg Raises 3x15

*Oblique Crunches 3x25 on each side

My abs felt really strong, stomach was tight and hard. Made sure to concentrate on the squeeze throughout every set.

HIT cardio.

1 Minute low intensity
30 Sec high intensity

10x

17 minutes total

[akira6713]

Forgot to post my week 4 Update in here last week.

Week 4 Update:

Weight this week: 155
Weight difference = -2
Current protein: 230 grams
Current Carbohydrates: 300 grams
Fat: 40-50 grams
Appetite: 7
Cardio: 4 days, 20 minutes


Well I went down 2 lbs, but I think that just because my weight is fluctuating slightly. To be quite honest I feel like something is off in my diet. I cant quite put my finger on it. I mean my strength is good. Other than small changes in lifts depending on energy levels that day but training intensity is fierce. The problem is I feel like im maintaining body fat that Im eager to loose, specifically in the lower belly. Diet is on point, not many cheat meals. I don't know whats going on. Maybe too much protein, or too many carbs? I do tend to eat dairies at night before bed. Thats when I have my last meal, usually 0%fat greek yogurt or cottage cheese with Kashi cereal.

Still doing abs on Wednesdays and Saturdays.

[akira6713]

12 weeks of HRT just turned into 21 weeks of HRT.Week 5 Update:

Weight this week: 158
Weight difference: + 2
Current protein: 230 grams
Current Carbohydrates: 300 grams
Fat: 40-50 grams
Appetite: 7
Cardio: 3 days, 20 minutes

Okay last week was not my best week. I signed up for the OBF challenge and decided to get in some cheat meals. I spent the weak over eating and my performance in the gym wasnt 100%. I think its time to introduce a cup of coffee to my pre workout. Today is Monday of week 6, it is also the start of the OBF 16 week challenge. What initially started as 12 weeks of HRT solo training just turned into 21 weeks of HRT. Now that I am competing against others I will step up my game and correct any diet issues I have been having.

[akira6713]

Here are the pictures I took yesterday for the OBF challenge. Trying to master the front relaxed pose as well as all others. Posing is a lot harder than it sounds. Specially creating the mind body connection with certain muscles Ive never flexed before.

http://i1234.photobucket.com/albums/ff419/akira6713/1FrontRelaxed1-29-12.jpg
http://i1234.photobucket.com/albums/ff419/akira6713/2SideRelaxed1-29-12.jpg
http://i1234.photobucket.com/albums/ff419/akira6713/3FrontBack1-29-12.jpg
http://i1234.photobucket.com/albums/ff419/akira6713/4FrontDoubleBicep1-29-12.jpg

[akira6713]

I recorded this video on 1/27/12. It was back, traps and calves day. I didnt get a chance to record the first two workouts which were lat pulldowns and t-bar rows.

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