Week 1 Update w/pics

[Sixpack]

Well guys done with week one . The measurements I took so far are
Weight 169-170 as u can see I have not gained yet but I will be adjusting my diet to up the carb intake beings I am not hitting it.I will have 5 high carb meals and 2 low carb meals on my 4 high carb days. I will work on increasing my poundages and reps for the next 3 weeks. Derek will have me on this program for 4 weeks. I will post measurments tommorow Here are 2 pics after week 1 one is my quad the other is my upper body. My workout log is below. On a side note I do feel good. Motivation etc is up in the gym and its feels good that don't have to second guess what I will be doing. My job personal training, coaching and teaching also keep me busy so i am very active at my job which burns calories which in my case is not a good thing lol.

http://forum.bodybuilding.com/showthread.php?t=349267

Current Supps- Sesathin 3x per day, BSL"Go" preworkout with vasopro, CEE will soon be testing Omega's glutamine product. Fish oil, BSL protein blend,

[Beast]

Question. Do you have fat cells?

[hepennypacker52]

Question. Do you have fat cells?

LOL

I think I see a couple above the left eyebrow.

[Sixpack]

I think so bro I am trying here bro anything I Can do I will do to help the cause bro


Question. Do you have fat cells?

[Beast]

LOL, I meant nothing negative by that comment at all, just you have very low body fat... and I'm fat... :D

[Sixpack]

Ok Guys got some measurment I hope I did this right
CHest- 36
Bicep-13.5
Quads-21-
Calfs -15
Waist-32
Weight- 169-170
BF-7.5-8%
That is after the first week I will go off this every week when I take measurements

[antbrdwar]

Lookin' good. Kinda sucks that youre so active at work that you'll have to up the cals a little more to compensate but hey, that just means more oats :D Can't go wrong there man. Keep it up.

[Sixpack]

I know man teaching PE here in AZ when its 120 outside lol I sweat like a mad man


Lookin' good. Kinda sucks that youre so active at work that you'll have to up the cals a little more to compensate but hey, that just means more oats :D Can't go wrong there man. Keep it up.

[Sixpack]

I am going into my second week etc. I have looked over my diet journal and realize my cals are not where they need to be right now. I am loving the workout etc, but when I was not carb cycling I was taking in about 31-3200 cals per day using a standard diet getting complex carbs in every meal except my last meal of the day. I have to reevaluate some things and see what Dereks things I should do. As u can see on my diet journal 26-2800 if that on high carb days will not cut it for me and get to me where I want to go. I am going to continue carb cycling the rest of the week and try to get my cals up on high carb days.

[Sixpack]

Well a little update here in the middle of week 2 etc. Not much is changing i am tweeking my diet and upping my carbs on low carb days to around 200 and high carb days to around 350. The way I will do that is possibly add another carb meal on my low and no carb days to help me hit the numbers. I will be taking in 300 grams of veggies between my carb and protein meals. I will be posting my weeks weights this weekened. Energy levels seem to be steady as of right now

[Audioslave]

Ok Guys got some measurment I hope I did this right
CHest- 36
Bicep-13.5
Quads-21-
Calfs -15
Waist-32
Weight- 169-170
BF-7.5-8%
That is after the first week I will go off this every week when I take measurements

32 inch wiast? I would have guessed around 29.
Looking shredded

[Sixpack]

Well I may have been up a little high etc I will measure again just to make sure


32 inch wiast? I would have guessed around 29.
Looking shredded

[bigasssnowman]

Well I may have been up a little high etc I will measure again just to make sure

are you training and dieting for a contest?

[Sixpack]

Nope bro just taking a challenge of a lean bulk and trying Dereks routine and diet etc

[Sixpack]

Update on Supplements I am taking
Sesathin 3x per day with higher carb meals
CEE creatine
Mutli
EC stack with BSL"GO" precardio and preworkout
NEW ADDITION- I will be testing Omega's Ener-G glutamine product. I will be taking it 3tbsp per day spaced out. This is mainly for recovery, energy and endurance and an overall feeling of well being. I will be keep daily updates on the product.

[warriors]

Good job six. Keep up the good work. No wonder ur so cut, u live in AZ where ur clothes are soaking wet by the time u get to ur car to go somewhere.

[Sixpack]

Yes I am in the corner bro 10 miles from mexico its get about 125-130 here in the summer we are always the little red spot on the weather channel lol in the corner lol


Good job six. Keep up the good work. No wonder ur so cut, u live in AZ where ur clothes are soaking wet by the time u get to ur car to go somewhere.

[sawastea]

Dude, you need to eat more. You need to gain fat. You're gonna steal all the chicks away from the guys that rely on their "opening lines" then their bodies :D

Solid work maing

[Sixpack]

I now bro I need to up cals to at least 3k on high carb days i am working on it


Dude, you need to eat more. You need to gain fat. You're gonna steal all the chicks away from the guys that rely on their "opening lines" then their bodies :D

Solid work maing

[Rippd]

Just my opinion, you are eating too clean to gain any appreciable amount of muscle but maybe thats not your goal.

[Sixpack]

I have bulked to 205 before eating all clean foods so thats not a problem I am only in my second week but, thanks for your input


Just my opinion, you are eating too clean to gain any appreciable amount of muscle but maybe thats not your goal.

[drewkowsky]

lookin good
what's with all the fat-burners though?

[Sixpack]

To wake up at 315am thats why


lookin good
what's with all the fat-burners though?

[warriors]

I have bulked to 205 before eating all clean foods so thats not a problem I am only in my second week but, thanks for your input

Damn u was up to 205 before??? U must have been a monster at that weight for ur size. Why did u decide to cut down for????

[Sixpack]

Well bro I was taking a gainer shake Nlarge 2x per day along with 5 other meals, I looked to bloated for my liking etc. I cut back down plus I upped my cardio etc. I did not look right. I look how I wanna look at about 195 bro


Damn u was up to 205 before??? U must have been a monster at that weight for ur size. Why did u decide to cut down for????

[warriors]

how much did u weigh when u first started???

[Sixpack]

170 bro I gained that much in about 5-6 months, I was a wide receiver in college so I was wanting to put on weight

[drewkowsky]

To wake up at 315am thats why
holy God
I would need to mainline coffee

keep up the good work

[xenithon]

Hey six,

Hope you don't mind me making a suggestion ;)

It is not really an alteration but a slight tweak. Someone already highlighted that you may be eating too clean. I have a slightly different twist - eating clean is not a problem (I think it assists in the goals of a CLEAN BULK) but the repetitiveness is a key hurdle. I think anyone might have troubles hitting such a high target for carbs and cals if you are having oats 5 times a day near on 7 days a week, and virtually no other carb source (significant source, veg excluded). I think you should definitely look into varying your carb sources. Two main reasons is: firstly it will be a welcome change, as you can easily get bored and demotivated having SO many oats; and secondly you can have higher carbohydrate-dense foods. Things like wholewheat pasta, buckwheat, barley, lentils etc. This may help you hit the targets you required.

Cheers,
X

[Sixpack]

Thanks bro and believe me I have tried the pasta and brown rice bro, I get very tired etc after eating these two foods etc. I am type 2 diabetic and i know both are clean sources etc , but everytime i eat em I wanna go to bed and feel sluggish, Oats keeps my blood sugar the most steady and I feel the best taking in just that. Thanks for the advice I would of done that a long time ago but the feeling is not good after I get done .


Hey six,

Hope you don't mind me making a suggestion ;)

It is not really an alteration but a slight tweak. Someone already highlighted that you may be eating too clean. I have a slightly different twist - eating clean is not a problem (I think it assists in the goals of a CLEAN BULK) but the repetitiveness is a key hurdle. I think anyone might have troubles hitting such a high target for carbs and cals if you are having oats 5 times a day near on 7 days a week, and virtually no other carb source (significant source, veg excluded). I think you should definitely look into varying your carb sources. Two main reasons is: firstly it will be a welcome change, as you can easily get bored and demotivated having SO many oats; and secondly you can have higher carbohydrate-dense foods. Things like wholewheat pasta, buckwheat, barley, lentils etc. This may help you hit the targets you required.

Cheers,
X

[Steve_W]

hey six, you could try sweet potatoes.

Here's a copy from an article:

An "Antidiabetic" Food
Second is the recent classification of sweet potato as an “antidiabetic” food. Sweet potato has been given this label because of some recent animal studies in which sweet potato helped stabilize blood sugar levels and lowered insulin resistance. (Insulin resistance is a problem caused when cells don’t respond to the hormone insulin, which is supposed to act as a key and unlock the cell in order to allow sugar to pass from the blood into the cell). Some of its blood sugar regulatory properties may come from come from the fact that sweet potatoes are concentrated in carotenoids. Research has suggested that physiological levels, as well as dietary intake, of carotenoids may be inversely associated with insulin resistance and high blood sugar levels. Once again, more research is needed in this area, but the stage is set for sweet potato to show unique healing properties in the area of blood sugar control.

Gotta eat the skins though!!

By the way, if you're bulking and you're hardly eating much..how much do you eat during cutting and maintenance phases?

[Sixpack]

Hey bro actually I was eating more before I went on carb cycling I was getting around 3200 cals bro eating 5-6 meals per day getting complex carbs in every meal(oats) even th ough they were oats every meal except before bed I had complex carbs. I did this steady every day . I think the upping my carbs then lowering etc obviously is having an effect on my calorie total. I was making gains also bulking cleanly and not carb cycling , But i wanted a challenge and I got one


hey six, you could try sweet potatoes.

Here's a copy from an article:

An "Antidiabetic" Food
Second is the recent classification of sweet potato as an “antidiabetic” food. Sweet potato has been given this label because of some recent animal studies in which sweet potato helped stabilize blood sugar levels and lowered insulin resistance. (Insulin resistance is a problem caused when cells don’t respond to the hormone insulin, which is supposed to act as a key and unlock the cell in order to allow sugar to pass from the blood into the cell). Some of its blood sugar regulatory properties may come from come from the fact that sweet potatoes are concentrated in carotenoids. Research has suggested that physiological levels, as well as dietary intake, of carotenoids may be inversely associated with insulin resistance and high blood sugar levels. Once again, more research is needed in this area, but the stage is set for sweet potato to show unique healing properties in the area of blood sugar control.

Gotta eat the skins though!!

By the way, if you're bulking and you're hardly eating much..how much do you eat during cutting and maintenance phases?

[waitlifter82]

To wake up at 315am thats why

:eek:

I sometimes go to bed at this hour. :D

[mischiev]

looking good , man.
very ripped and lean.
hope you're able to bulk up soon heh.

[Sixpack]

Just got done with cardio lol its 5am, actually will start getting up earlier etc beings our gym will be open 24 hours and I will different workout hours cause I am coaching etc


:eek:

I sometimes go to bed at this hour. :D

[Steve_W]

Hey bro actually I was eating more before I went on carb cycling I was getting around 3200 cals bro eating 5-6 meals per day getting complex carbs in every meal(oats) even th ough they were oats every meal except before bed I had complex carbs. I did this steady every day . I think the upping my carbs then lowering etc obviously is having an effect on my calorie total. I was making gains also bulking cleanly and not carb cycling , But i wanted a challenge and I got one

3200 for a bulk? maintenance or cut?

Damn, ditto for the 3am thing. Not even a litre of coffee could get me up at that hour!

I'm eating oats at every meal now, apart from when I feel like a peanut butter and banana sandwich or a sweet potato or something; never get tired of oats though! Whenever my friends come to my apartment they open the cupboards to look for food and find basically oats in every cupboard lol.

[Sixpack]

Lol me too bro I don't have a big variety of foods here lol, That was on a semi bulk bro, whats your AIM


3200 for a bulk? maintenance or cut?

Damn, ditto for the 3am thing. Not even a litre of coffee could get me up at that hour!

I'm eating oats at every meal now, apart from when I feel like a peanut butter and banana sandwich or a sweet potato or something; never get tired of oats though! Whenever my friends come to my apartment they open the cupboards to look for food and find basically oats in every cupboard lol.

[Steve_W]

my AIM screen name is kookaburra200