6-Packs Training Log Compliments of Derek

[Sixpack]

I will be keeping my log right here in Derek's section. Derek set everything up for me as far as the program is concerned and also aided in the diet aspect of it as I will be trying carb cycling for the first time. I am gratefull to Derek and this will be a very detailed and accurate log.

Currently I am 175 about 7-8%BF going on a lean bulk up to 195 about 10-11%BF hopefully. I will be on a 5 day training split focusing on my traps, biceps and triceps. I will dedicate one day to legs and all other BP will get hit twice per week on Dereks program. My legs also get worked beings I will be doing cardio on a regular basis.

Here is my current carb cycling plan.My carbs will only come from oats and green veggies and I will post my diet later, I am type 2 diabetic so that is the reason why. I do not take in any fruit or dextrose etc. I will try to get in all 350 grams of carbs in 4 meals on my high carb day. If not i may have to had another high carb meal so 5 high carb meals 2 protein and unlimited veggies meals. I will be eating unlimited broccoli and spinach on my low carb days. I will not count these to my carb intake, I will only be counting complex carbs (oats) as my carbs sources for 175 grams and 350 grams. My routine is listed below I will post weekly updates etc as far as weight goes etc . Whatever Derek wants me to do.

Protein will be 300 grams everyday and I will be taking i about 40-50 grams of fat.
Mon: Low carb (175 grams)
Tues: High Carb (350 grams)
Wed: Low carb (175 grams)
Thurs: High Carb (350 grams)
Fri: Low carb (175 grams)
Sat: High Carb (350 grams)
Sun: High Carb (350 grams)

Current supps besides vitamins etc
CEE by custom warehouse nutrition and soon Omega's glutamine
Sesathin dosage 3x daily with 3 higher carb meals
6 grams of fish oil.

My workout is attatched and pic

Lets get it started

[Beast]

Good stuff Justin.

I just want to note. I normally change people ($150 for 3 months) for my online personally training. I worked out a deal with Sixpack and part of that deal was posting his journal here. I hope his journal for add another aspect of information for the readers in this forum.

[noeyedea]

could you explain what the DB shrugs(BEAST STYLE) is? thx, and good luck, im looking forward to seeing your progress in the next few months

[Sixpack]

Quote from Derek
"Beast Shrugs"
Instead of keeping your arms straight as in regular DB shrugs, you want to bend your elbow as you pull the DB's up. Like you are trying to pull the DB into your armpit. Hope that makes sense.

I think they are light an upright row if I am correct using DB's



could you explain what the DB shrugs(BEAST STYLE) is? thx, and good luck, im looking forward to seeing your progress in the next few months

[Sixpack]

Just a note I just weighed myself my carbs will be like this, this is getting 1.75 grams per pound on high carb days weighing 170. If Derek wants me to up them I will to where they were

Mon: Low carb (175 grams)
Tues: High Carb (298 grams)
Wed: Low carb (175 grams)
Thurs: High Carb (298grams)
Fri: Low carb (175 grams)
Sat: High Carb (298 grams)
Sun: High Carb (298 grams)

[JnJ23]

nice, good luck with this sixpack!!

[meathead198]

good luck sixpack.

I think you have your pushes/pulls the wrong way around in the workout spreadsheet. Apart from that, everything looks excellent.

[Sixpack]

Hey MH Derek set this up and this is the way he wanted me to follow it bro. I will let him stucture how he wants me to do it. I will see what he thinks. Thanks bro



good luck sixpack.

I think you have your pushes/pulls the wrong way around in the workout spreadsheet. Apart from that, everything looks excellent.

[meathead198]

Hey MH Derek set this up and this is the way he wanted me to follow it bro. I will let him stucture how he wants me to do it. I will see what he thinks. Thanks bro

No, the workouts all look good, but under push lifts u have for example:

BB curl
db curl
pullup
rack deads.

These are pulling movements.

Under pull workouts u have:

benching
skulls etc

these are pushes.

See what I mean?

[Sixpack]

O ok I see bro I will notify Derek so he can switch it,thanks for the heads up bro

No, the workouts all look good, but under push lifts u have for example:

BB curl
db curl
pullup
rack deads.

These are pulling movements.

Under pull workouts u have:

benching
skulls etc

these are pushes.

See what I mean?

[BodyBuild03]

looks like you will average about 2630calories a day if you have about 50g of fat each day with 300g protein and the carb ratios of 298 and 175... good luck bro... I am eager to see how a clean bulk with carb cycling works.. especially with someone who knows what they are doing and at such a lean bodyfat like urself. I am subscribed!

[mivi320]

Sixpack, Everything looks good bro. I got one question for you though, how come you're not training abs? Like I said everythings lookin good. I like the idea of nothing but oats and veggies as your carb sources. Good luck with the new approach bro. Hope you make good progress.

[Sixpack]

Ratios would be 170 on low carb day, and 298 on high carb day, As far as protein I am going to gow ith 1.25 grams if Derek wants me to on high carb day and 1.5 grams of protein on low carb day. If I am no gaining I may need to either keep protein at 1.5 grams both on low and high carb days or keep carbs at 2.0 per pound on high carb days instead of 1.75. I will see what he wants me to do. My cals may need to be bumped.
Thanks for the words

[Sixpack]

I train abs everyday bro I did not put that in there,
Monday-Upper abs 3exercises, Obliques- 2-exercises
Tuesday-Lower 3 exercises
Wednesday-Upper
Thurs-Lower-
Friday-Upper abs and obliques
Sat-Lower
Sunday-Upper, I have had great success with this that is my ab workout I do 3 exercises for upper and lower on those days 15 sec break between each set 3 sets a piece

Sixpack, Everything looks good bro. I got one question for you though, how come you're not training abs? Like I said everythings lookin good. I like the idea of nothing but oats and veggies as your carb sources. Good luck with the new approach bro. Hope you make good progress.

[BodyBuild03]

sounds like some well thought out planning... my diet and training logs are on my comp as well on excel spreadsheets... haha I am very anal about this lately but great work sixpack... good to see a member with knowledge bulking with carb cycling... haha cant imagine all the oats I would fly through on a carb cycling bulk... LOL

[meathead198]

Why abs every day six?

[Sixpack]

Cause i have had great results with it bro if it ain't broke don't fix it , they recover fast for me I do mix up reps, weighted etc. I been doing this for a very long time

Why abs every day six?

[BodyBuild03]

what are your fav ab exercises exactly?

[BodyBuild03]

oh yah... also what is the brand of stevia you buy? I may switch from splenda because I just hate the fact that I read that splenda is like Pam and marketing like that pisses me off even though I've known it has calories but I use it because I didnt think anything else was better... wanna give stevia a shot

[Sixpack]

I love hanging leg raises,incline swiss ball crunches, Body roll outs the best IMO, also I do my crunches on a swiss ball for overall better isolation for core development, I use "true protein dot coms stevia and "Now Foods"
I use True protein dot coms stevia and "Now" foods packet stevia

what are your fav ab exercises exactly?

[Beast]

Yeah the headings are switched up (push should be pull, and pull push). No biggie, doesn't really matter what the workouts are called anyways :D

[Sixpack]

Beings I will be doing cardio on many of the days here are my macronutrient breakdowns set in stone

Mon: Low carb (175 grams)
Tues: High Carb (350 grams)
Wed: Low carb (175 grams)
Thurs: High Carb (350 grams)
Fri: Low carb (175 grams)
Sat: High Carb (350 grams)
Sun: High Carb (350 grams)

[BigPharma]

nice log bro

[BodyBuild03]

Looks like if you go with those carbs ratios and stick to the 1.25g/lb bw on high carb ~ 220g protein and 1.5g/lb of bw on low carb ~ 265g protein and 50g of fat on high and low you will averag 2507calories a day or 17549cal/week... Looks solid.

That's about 175lbs x 14.5cal/lb

was curious so i just set up the math haha

[Sixpack]

Bro I am aiming for now 350 gs of carbs I do cardio everyday bro, and 1.5 grams of protein on my high carb days. I weigh 170 .So at 1.5 grams of prot ein per pound thats 255 grams of protein and if I go with 2 grams of carbs per pound thats about 340 grams of carbs. 1020 cals from protein, 1360 from carbs and 450 from fat . Thats 2830 cals on high carb days and on low carb days 700 cals from carbs. (1gram per pound) 1020 cals from protein staying with 1.5 grams per pound on both days and 450 cals from fat. So about 2170 total cals on low carb days. I will have my meals listed when I will be taking in my carbs etc later on .So 15660 total cals for the week. U had me at 175

[BodyBuild03]

Bro I am aiming for now 350 gs of carbs I do cardio everyday bro, and 1.5 grams of protein on my high carb days. I weigh 170 .So at 1.5 grams of prot ein per pound thats 255 grams of protein and if I go with 2 grams of carbs per pound thats about 340 grams of carbs. 1020 cals from protein, 1360 from carbs and 450 from fat . Thats 2830 cals on high carb days and on low carb days 700 cals from carbs. (1gram per pound) 1020 cals from protein staying with 1.5 grams per pound on both days and 450 cals from fat. So about 2170 total cals on low carb days. I will have my meals listed when I will be taking in my carbs etc later on .So 15660 total cals for the week. U had me at 175

ahh... sorry about that yah... on ur first post u put "Currently I am 175 about 7-8%BF " so just went at it like that and wasnt sure as to what ur protein and fat were going to be...

[Douche_Nutz]

Good luck six. How long do you plan on taking to gain 20 pounds?

[Sixpack]

Well bro as long as it takes I guess, I mean 20 pounds is alot a know I am looking for lean gains of course I will say 185 -190 is do able I am 170 now, it won't be easy thats for sure but that is what makes it fun. I am just thrilled at doing something new instead of the same old workout. I have new found motivation


Good luck six. How long do you plan on taking to gain 20 pounds?

[TheOMEGA]

$150 for 3 months is not expensive at all!


Beast that is awsome

best wishes on your bright future

OMEGA

good luck SixPack

[Sixpack]

Yes I am gratefull to Derek,
For everyone here is my macronutrient breakdown as far as carbs go and when I will be taking them in on my low carb days and my high carbs days. Yes i know its alot of oats but thats the way it has to be. My low carb days will be Monday and Wednesday and Friday. HIgh carb-Sat, Sunday,Tuesday,Thursday.
I may have to adjust some of the days due to my coaching,teaching etc but the diet and workouts will stay the same.

I will do cardio basically everyday in the AM-
High carb Days(shooting for 300-350)
Before Cardio 415AM- scoop of whey 2carbs,630 AM-after shower-breakfast- 52 carbs 1cup oats-serving sesathin

8:30AM- 52 carbs -1cup oats
11:30AM- Lunch- 6oz lean protein-300grams veggies-2-3fish oil
2:00PM-Preworkout -1cup oats-52grams carbs-1.5 scoops of protein concentrate
3:30-Lifting-
5:00-PWO- 3/4 cup oats 42carbs-1.5 scoops of protein blend
6:15- 52 carbs 1 cup oats-5oz lean meat
8:30-before bed 200 grams of veggies

Low Carb Days(175 grams)- This would be like my Leg day on Wednesday and Mondays(only cardio)- Will be doing legs then cardio back to back on Wednesdays due too my schedule;
3:20-Preworkout- 52 grams carbs-1 cup oats, 1serving of sesathin
4:15 WO
6:45- PWO after shower- 1 cup oats 52 grams carbs-1serving sesathin
8:30- 1cup oats 52 grams carbs 1 cup oats-1serving of sesathin
11:30 1/2 cup oats 27 carbs( 6oz chicken) 2fish oil caps
2:30- 300 grams of veggies-2 scoops of protein blend
5:30- 300 grams veggies-5-6oz lean protein- 3 fish oil caps
8:30 -2 scoops of a protein blend 200 grams of veggies, 1 fish oil cap

[Beast]

I think it is very fair as well Omega. One of my clients will be competing in his first competition this Spring. It is rewarding for me helping him do this.

Maybe Sixpack will enter a contest one day :D


$150 for 3 months is not expensive at all!


Beast that is awsome

best wishes on your bright future

OMEGA

good luck SixPack

[Sixpack]

Only if u want me too bro I will do it if ya think I have that kind of potential


I think it is very fair as well Omega. One of my clients will be competing in his first competition this Spring. It is rewarding for me helping him do this.

Maybe Sixpack will enter a contest one day :D

[bradp]

Geez, hurry up and do a workout sixpack, I want to see your numbers. Good Luck

[BodyBuild03]

Thats 2830 cals on high carb days and about 2170 total cals on low carb days. So 15660 total cals for the week.

You have 3 Low Carb Days and 4 High Carb Days Correct?

2830 x 4 = 11320cals
2170 x 3 = 6510cals

17830cals for the week correct

2547.14cal/day

[BodyBuild03]

hey bro i was wondering is there anything in the BSL flavor system like calories/sugar/carbs?

[Sixpack]

Its made with sucrolose, and there is 1cal per serving

[Sixpack]

Yes I will update this log at the end of the week as far as weights are concerned


You have 3 Low Carb Days and 4 High Carb Days Correct?

2830 x 4 = 11320cals
2170 x 3 = 6510cals

17830cals for the week correct

2547.14cal/day

[Slam75]

Hey Sixpack,

I noticed on your diet that on high carb days your 0630 meal does not contain any protein just 1 cup of oatmeal and your 0830 meal also only contains 1 cup of oatmeal and no protein source. I wasn't sure if this was a error or for some reason your not eating protein at every meal. Thanks and good luck!

[Sixpack]

Bro I am just putting how many carbs I am getting in each meal, I am getting 1.5 grams per pound on both low and high carb days so thats about 255 grams of protein, both of those meals there is usally 2scoops of whey or 6oz chicken


Hey Sixpack,

I noticed on your diet that on high carb days your 0630 meal does not contain any protein just 1 cup of oatmeal and your 0830 meal also only contains 1 cup of oatmeal and no protein source. I wasn't sure if this was a error or for some reason your not eating protein at every meal. Thanks and good luck!

[TheOMEGA]

Beast I live in California

and wher I live

50 a day for training is VERY COMMON

let alone 1 month of advisment


come here and make $$

[antbrdwar]

Nice log and info Sixpack, I'm interested to see how this works out for ya. Gonna be checkin' back daily.

[BodyBuild03]

Beast I live in California

and wher I live

50 a day for training is VERY COMMON

let alone 1 month of advisment


come here and make $$

I live in cali too and u should see the jackasses that are certified in some of these gyms... "Certified NOT Qualified!" I mean I have oats and whey and they stare at me like I am some freak and I remember when I was innncorporating HIIT while running on the treadmill people would look at me slow down and speed up like I was on crack... haha

That's why I bought the Shirt from the cyberstore that says...
"Don't Talk to me... I'm Dieting."

I am just gonna wear that in the gym haha

[Beast]

Sounds like a plan to me :D


Beast I live in California

and wher I live

50 a day for training is VERY COMMON

let alone 1 month of advisment


come here and make $$

[Beast]

Same thing happened to me when I started personal trainer at a local gym (I'm not there anymore, no demand = no money).

I was doing HIIT on the Elliptical and people would look at me like I was insane. The other PT's would do their little not even breaking a sweat 40 minute cardio sessions while watching TV...

I still need to get one of those shirts for when I start dieting (which is kind of today...)


I live in cali too and u should see the jackasses that are certified in some of these gyms... "Certified NOT Qualified!" I mean I have oats and whey and they stare at me like I am some freak and I remember when I was innncorporating HIIT while running on the treadmill people would look at me slow down and speed up like I was on crack... haha

That's why I bought the Shirt from the cyberstore that says...
"Don't Talk to me... I'm Dieting."

I am just gonna wear that in the gym haha

[Sixpack]

Ya Derek in in AZ , right now we make about 35 bucks per session bro 12 sessions for 400 bucks we charge which includes everything, nutrition etc. But it is not that busy, down in San Diego they are making 90 some bucks an hour etc. And out of the 35 bucks I make an hour the gym gets 40% of it . It all depends on where u live etc. Yup Omega CA is the place to go bro.
WHere in CA are ya OMega I am about 2 hours from SD



Same thing happened to me when I started personal trainer at a local gym (I'm not there anymore, no demand = no money).

I was doing HIIT on the Elliptical and people would look at me like I was insane. The other PT's would do their little not even breaking a sweat 40 minute cardio sessions while watching TV...

I still need to get one of those shirts for when I start dieting (which is kind of today...)

[TheOMEGA]

if you come one day :)



and if you want top $$

come to Marin County 20 minutes North of San Fransciso

my buddy 100% natural trainer bought his first Acura and house 2 years later all before the age of 25 === all income coming form his PT sessions:)




Girls are nice :)

[Sixpack]

LOL ya Omega my roommate is from the Bay Area says its spendy to live up there but he loves it .

UPDATE- I will post my lifts and weight weekly , I will say after Sat and Sunday I am more sore then I have been in sometime doing Dereks workout. My intensity is much better also. Tommorow is high carb day which will be hard cause I am not used to it. Sat and Sunday I upped carbs but not to the 350 mark but almost I did feel alot better I tell you that as far as energy etc

[Douche_Nutz]

Six, you still doing cardio daily on your bulk? What type?

[Sixpack]

I do a variety intervel workout 3x per week from sprint to jog and moderate intensity 3x per week, this is all done in the AM i wear a heart rate monitor to make sure I am in my zone. moderate is done for about 35-40min , intervel is about 30min higher intensity


Six, you still doing cardio daily on your bulk? What type?

[Beast]

I do a variety intervel workout 3x per week from sprint to jog and moderate intensity 3x per week, this is all done in the AM i wear a heart rate monitor to make sure I am in my zone. moderate is done for about 35-40min , intervel is about 30min higher intensity

Considering Six is a type-2 Diabetic, I think it is smart for him to do a lot of cardio even when bulking. It will help improve his insulin sensitivity and shuttles carbs to his muscles. Even if it did decrease his potential gains some, it would be better for his overall health in the long run.

[Sixpack]

ANd that is exactly why I do it , I do it everyday , sometimes on non lifting days I will do one intervel working in the AM and one normal workout in the PM.It may hinder my gains a tad but I have to make up for it by taking the amount of cals I burned etc


Considering Six is a type-2 Diabetic, I think it is smart for him to do a lot of cardio even when bulking. It will help improve his insulin sensitivity and shuttles carbs to his muscles. Even if it did decrease his potential gains some, it would be better for his overall health in the long run.

[RIPped1484]

If you do cardio that much, you must in be in awesome shape! Not too many guys, especially guys that are really into bodybuilding or lifting, do nowhere near that much cardio. That's some self-discipline.

[Sixpack]

Thank you!!

[Sixpack]

UPdate- Well today I had a high carb day I realized I will have to include 5 high carb meals to get in all the carbs I need beings they are coming from oats and veggies, I talked with Derek about this and as long as I hit the 300-350 carb mark on my high carb day is what matters. I will try to take most of them in around my workouts if at all possible but I mainly concerened about hitting the right amount

[UK FREAK]

Sixpack - when you are calculating carbs do you count your veggies aswell or just the starchy carbs?

[Sixpack]

I was going to but I am not anymore bro just starchy carbs inless Derek says otherwise

[UK FREAK]

so if you are not counting your veggies does this mean that the numbers you put up earlier (175 and 300) will change to be lower or will you simply increase your oats or other starchy carbs???
really interesting thread by the way - you weigh about the same as me cut (i competed at 175 two weeks ago in the British Finals) and i am looking at a bilking program so taking special interest in this one.

[Beast]

I was going to but I am not anymore bro just starchy carbs inless Derek says otherwise

How much veggies (in cups) do you usually eat a day?

[Sixpack]

Well lets see I only eat broccoli right now so 85 grams = 1 cup I have about 250 grams per meal 3x per day bro. What do u think add more or count them as carbs?

[Sixpack]

175 was including the starchy carbs for the most part was not counting the greens yet I will see what derek says, I am taking in about 250 grams of broccoil 3x per day with my protein-fat meals. If he wants me to start counting the carbs in the veggies I will cause I am coming up short on the carbs on my high carb days etc


so if you are not counting your veggies does this mean that the numbers you put up earlier (175 and 300) will change to be lower or will you simply increase your oats or other starchy carbs???
really interesting thread by the way - you weigh about the same as me cut (i competed at 175 two weeks ago in the British Finals) and i am looking at a bilking program so taking special interest in this one.

[BodyBuild03]

Well lets see I only eat broccoli right now so 85 grams = 1 cup I have about 250 grams per meal 3x per day bro. What do u think add more or count them as carbs?

holy crap... man six... when I used to eat that much broccoli I would have the absolutely worst smelling gas! lol...

[Beast]

That's about 44-45 carbs, half of which is fiber. So count it as 25 grams :D

[Sixpack]

Alright will do bro u suggest I keep that much in then I am taking in about 6oz protein with the meal also



That's about 44-45 carbs, half of which is fiber. So count it as 25 grams :D

[sawastea]

Sixpack,

Just saw this log for the first time. You are a great example for what carb cycling can do. You are lean enough to visibly see your vascularity and going up to 10-11% (20lb increase), will make you look VERY large. Beast has always given great advice. This will be a kick ass log

Go get 'em

:cool:

[ABC_BOXER]

Just rep'd you swatsea and sixpack

[Sixpack]

Thanks for the kind words bro I really hope this works out man I am going to bust my ass to make this happen thanks again
Sixpack


Sixpack,

Just saw this log for the first time. You are a great example for what carb cycling can do. You are lean enough to visibly see your vascularity and going up to 10-11% (20lb increase), will make you look VERY large. Beast has always given great advice. This will be a kick ass log

Go get 'em

:cool:

[Sixpack]

Little update will be posting my first week and weights and chart this weekened with my diet if I can get the damn program to work lol, This workout something else,

[Steve_W]

Nice work. I could never do carb cycling though, I get too cranky!

[Sixpack]

Well its going to test me today I did my intervel treamill workout for 30min today . This is how the workout works: I start out at 6mph for a minute , up to 7mph for a minute up to 8.5mph for 30sec then back down to 6 etc. I do this for 30minutes, I also did abs. Today is a low carb day. I took Beast suggetions and will start counting half of the veggie carbs beings the other half is fiber .

Todays Diet:
330am- 1 scoop of whey
430am- Cardio routine above and upper abs
545-postworkout- 2 scoops of protein blend(BSL)1 cup oats- total about 55 carbs inlcluding protein.1 serving seasthin
8am- 3/4 cup dry oats-42 carbs, 2 scoops of BSL protein blend(2carbs) 44 total carbs 1 serving of sesathin
11:30 am- 3/4 cup oats(42 carbs) 2 scoops of protein blend(2 carbs) 44carbs-1 serving of sesathin
2:30pm- 1.5 scoops of protein blend- 3 carbs, 250 grams broccoli- 12carbs (count 6 for fiber) 3 fish oil tabs

5pm- 4.5 oz chicken,1/2 scoop of whey, 250 grams of broccoli- 12 carbs(6 counting) fish oil tabs

8pm- 1.5 scoops of a protein blend- 200 grams of green beans- 12 grams of carbs (6 counting)

There is my diet for today- I am coaching today so I have to pack my meals on the road that is why all the proten powder usually I sub egg whites or chicken for one other meal.
Like Derek I rely alot on protein powder blend as its still calories and its cheaper then chicken.
Before bed

Nice work. I could never do carb cycling though, I get too cranky!

[Sixpack]

http://www.fitday.com/WebFit/DayFoodsTab.asp

I hope this works

[waitlifter82]

Diet looks descent except for a few things that have caught my eye.
One is all the whey, but this has been addressed already (I still don't think you should have more than a couple servings, and rely on whole foods for the rest, but that is JMO)
Second, is the lack of fat in your diet. Sure, you're taking fish oil and sesathing, but is this enough?

[Sixpack]

YUp I realize that about the whey but when I coach etc we travel and powder is very convienent. I also get fat from the fat in the chicken etc, granted its not alot but yes I will be upping the fat intake . I will start adding 1tbsp or 2 of flax throughout the day . I will stay at 6 grams of fish oil


Diet looks descent except for a few things that have caught my eye.
One is all the whey, but this has been addressed already (I still don't think you should have more than a couple servings, and rely on whole foods for the rest, but that is JMO)
Second, is the lack of fat in your diet. Sure, you're taking fish oil and sesathing, but is this enough?

[Steve_W]

http://www.fitday.com/WebFit/DayFoodsTab.asp

I hope this works

bro, to link people to your fitday, click on home at the top left then go down to the bottom and click "make my journal public" and you'll be able to link people there. Link should look something like this (here's mine) http://www.fitday.com/WebFit/PublicJournals.html?Owner=FLiPz .

[Sixpack]

Done deal thanks man

OK here is mine so far http://www.fitday.com/WebFit/PublicJournals.html?Owner=Hagsaz


bro, to link people to your fitday, click on home at the top left then go down to the bottom and click "make my journal public" and you'll be able to link people there. Link should look something like this (here's mine) http://www.fitday.com/WebFit/PublicJournals.html?Owner=FLiPz .

[Sixpack]

Week 1 update
Week one was real different for me as far as training etc. I am getting used to the new training routine and diet. I have not gained weight yet still sitting at about 170. The diet is different for me I am trying to hit the target numbers and I am getting there. My focus and concentration have been very good because I actually feel like I am training for a purpose. I have posted my daily food log and its updated daily and also my 1st week workout. I do feel my strength is going up which is a good thing.
On my high carb days I am only going to take in 250 grams of veggies with my protein and fat meals and will do the same on my low carb days also in the meals between my higher carb(oats meals)

I would like Derek to analyze what has been done so far and see what he wants me to do. Pic come on Monday

[Beast]

I think your main goal should be to hit your targetted carb amount on your high carb days. If you can't, you can increase your carbs on your low carb days since you are still doing some form of exercise.

Other than that, adding a TBSP or flax seed oil before bed would help increase your cals and supply your with some good fatty acids :)

[Sixpack]

Thanks bro I think that is what I will do just split up the meals to hit the targeted number for week 2 , Derek same workout for week 2 ?


I think your main goal should be to hit your targetted carb amount on your high carb days. If you can't, you can increase your carbs on your low carb days since you are still doing some form of exercise.

Other than that, adding a TBSP or flax seed oil before bed would help increase your cals and supply your with some good fatty acids :)

[taffer]

i thought you would have an easy time hitting your carb goals on high-carb days, dont you love oats tons? ;)

[Sixpack]

Oh I do but I was trying to hit that mark on only 4 meals, bro so I am going to not worry so much about the amount of meals it takes me to hit that mark so it may take me like 5 meals throughout the day to hit 300-350 it will get done lol


i thought you would have an easy time hitting your carb goals on high-carb days, dont you love oats tons? ;)

[SHOT]

Wow long time no talk bro...


...never came into this forum before. Didnt even know you had this log. First pic i ever seen of you with no shirt on...didnt know you were as lean as you were. Hell all the pics i have of you your face is super bloated LOL.....

Good luck with your diet and training bro....like i said impressed with how lean you are....just have to really bring up those arms and delts now....didnt see your wheels tho.

Give me a call bro....classes are done at 3 pm everyday and i had my show 3 weeks ago so im not really spending more then an hour or so in the gym a day....really i dont even know what to do with all this free time LOL

Take it easy Justin

[Sixpack]

My blood brother hell bro whats up? I will pm u my new cell number bro , ya bro those pics u seen I was bloated cause u know why lol I will pm u . You going to school? I will talk to you later bro


Wow long time no talk bro...


...never came into this forum before. Didnt even know you had this log. First pic i ever seen of you with no shirt on...didnt know you were as lean as you were. Hell all the pics i have of you your face is super bloated LOL.....

Good luck with your diet and training bro....like i said impressed with how lean you are....just have to really bring up those arms and delts now....didnt see your wheels tho.

Give me a call bro....classes are done at 3 pm everyday and i had my show 3 weeks ago so im not really spending more then an hour or so in the gym a day....really i dont even know what to do with all this free time LOL

Take it easy Justin

[SHOT]

My blood brother hell bro whats up? I will pm u my new cell number bro , ya bro those pics u seen I was bloated cause u know why lol I will pm u . You going to school? I will talk to you later bro

Your ****in right i knew why LOL....I just got your pm bro i hit you back..im off to class but we need to catch up man. I still want to come down to AZ and rip **** up LOL

[Sixpack]

Yes we will we for sure will


Your ****in right i knew why LOL....I just got your pm bro i hit you back..im off to class but we need to catch up man. I still want to come down to AZ and rip **** up LOL

[mondesi02]

Week 1 update
Week one was real different for me as far as training etc. I am getting used to the new training routine and diet. I have not gained weight yet still sitting at about 170. The diet is different for me I am trying to hit the target numbers and I am getting there. My focus and concentration have been very good because I actually feel like I am training for a purpose. I have posted my daily food log and its updated daily and also my 1st week workout. I do feel my strength is going up which is a good thing.
On my high carb days I am only going to take in 250 grams of veggies with my protein and fat meals and will do the same on my low carb days also in the meals between my higher carb(oats meals)

I would like Derek to analyze what has been done so far and see what he wants me to do. Pic come on Monday

...Thats a bunch of veggies! - I would need a larger fridge.

I know when I am training for some sort of "goal" or "purpose" it kicks everything up a notch & makes the workouts funnier and the food less complex.

cheers!

[Sixpack]

Yes it does bro I am much more motivated its unreal


...Thats a bunch of veggies! - I would need a larger fridge.

I know when I am training for some sort of "goal" or "purpose" it kicks everything up a notch & makes the workouts funnier and the food less complex.

cheers!

[The Shizzy]

i think more training details need to be mentioned in this log. so far it has only been a 'diet log' ..

[LeanTwo]

Are you posting a pic today?

[Sixpack]

Will be posting pics and measurments etc later on. Its only been a week so there has not been much change yet


i think more training details need to be mentioned in this log. so far it has only been a 'diet log' ..

[Sixpack]

ALso my first week workout is also listed,let me know if there is anything else u want to see etc

[The Shizzy]

poundages, reports of each workout session, random thoughts, etc..

[Sixpack]

I had mentioned I will be doing weekly reports on weights and post my workout after each week like Derek wants me too. I have already posted the first week analysis and workout weights etc. I am not going to post after each workout , after each week.I gave my random thoughts already after the first week. I am not going to make a new p ost everytime.


poundages, reports of each workout session, random thoughts, etc..