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  1. #1
    Not banned afterall MarkVI's Avatar
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    MarkVI -- might as well get big right?

    Hey guys Time to GET BIG!



    I've run journals on here before, but I've been getting a lot of questions from great forum members about my nutrition and training and everything so I figured I'd start one focused on nutrition since I need to step it up in that category (been slacking).

    I'm going to list my daily nutrition on here as often as possible, along with workouts and use it as a way to field more questions. I don't care who you are, if you have a question or want to discuss something, post about it.


    History --
    Fat and no exercise up until about age 16/17 (got to 260 I think, I dunno. I was big) then I dropped to 120lbs in around 8-10 months and then at that point I started developing an ED. Dealt with that on and off for a few years, maybe 4 in varying degrees of intensity until Jan. of 2008.

    I had gotten really sick and dropped (not due to ED) to near death level. I began lifting, before that I had never really done much in the gym besides cardio and abs in jan/feb of 2008.


    I competed in my first show last summer and did just fine, not as well as I had hoped due to injury and sickness 3-4 weeks out and no cardio....so the glutes went bye bye by the time I got on stage :\ oh well.


    I'm in offseason. I'm going to compete next in a middle weight class and i'm not sure when that will be, summer 2012 or spring 2013.

    Oh and I have a BodyBugg....might bust it back out for kicks. or if you want to buy it then PM me

    Questions?

    www.xccellence.com


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    Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401

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  2. #2
    Registered User Matt1991's Avatar
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    In! Good luck brah.
    IIFYM
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  3. #3
    Banned juliacheh's Avatar
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    In on this
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  4. #4
    The Goddamn Batman InfinityBeyond's Avatar
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    Heellllllllll Yeahhhhh.

    This is now the only log that I need.

    I'm soooo looking forward to this. You're one of my role models man.
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  5. #5
    Registered User zhall616's Avatar
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    definitely in.
    "I can do everything through him who gives me strength."
    -Philippians 4:13

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  6. #6
    Christian Insulin Spiker raiku5's Avatar
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    You know i'm in!!!
    Yo well I decided i'm going to stay on this site and not say bye....why because I want to(and some people said to just lurk if I enjoy it and still post so I will because I enjoy it) :p I will give an update if asked so yeaaa

    Overall Goal:200lbs 10%bf
    Short term:120lbs at whatever bf% lower than 16%
    What I want:To be taller haha
    Feel Free to send me pm's :p
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  7. #7
    Banned The Solution's Avatar
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    Will be following along Alex, we should be stepping on stage at the same time next year!
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  8. #8
    ^and proud oats_addict's Avatar
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    Interesting history man, will be lurking/contributing for sure

    How do you monitor you required cals if you haven't been using your BB? Estimate? What number will you aim to hit on this bulk then?
    140bpm all day every day
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  9. #9
    Not banned afterall MarkVI's Avatar
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    Originally Posted by Matt1991 View Post
    In! Good luck brah.
    Awesome, great to have you
    Originally Posted by juliacheh View Post
    In on this
    Let the good times roll
    Originally Posted by InfinityBeyond View Post
    Heellllllllll Yeahhhhh.

    This is now the only log that I need.

    I'm soooo looking forward to this. You're one of my role models man.
    Thanks bud, I hope you get something from the log
    Originally Posted by zhall616 View Post
    definitely in.
    Good to have you bro
    Originally Posted by raiku5 View Post
    You know i'm in!!!
    Thumbs up bro, get big!
    Originally Posted by The Solution View Post
    Will be following along Alex, we should be stepping on stage at the same time next year!
    Which show ya doing? Collegiates? I'll be doing Emerald cup or the Wa State championship
    Originally Posted by oats_addict View Post
    Interesting history man, will be lurking/contributing for sure

    How do you monitor you required cals if you haven't been using your BB? Estimate? What number will you aim to hit on this bulk then?
    yeah I estimate, I know about how much I need to grow and if I have a high activity that means I probably will have a low activity day that week and it all kind of balances out.

    I'm not sure about a weight. I'm at about 196.5 in the morning and I would LOVE to really own 205 before I start prepping for my show....would compete probably around 165-170 if I'm lucky but it's how I look!
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  10. #10
    LIVING determined4000's Avatar
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    in to follow the 1st person to help me on bb.com
    u were still a little guy back then
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  11. #11
    Not banned afterall MarkVI's Avatar
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    July 28

    Delts


    Seated Side laterals
    3 x 20

    Smith press
    1pps x 20
    1pps+35 x 12
    2pps x 10
    2pps x 8
    2pps x 8 drop to 1pps x 10

    Side Lateral Drop sets
    30 x~12 drop to 25, to 20, to 15 x 3 sets

    HammerStrength military press
    1pps+35 x 12
    2pps x 10 x 2

    Reverse Pec Dec
    3 x 15

    Decent pump, strength was down a little from hitting chest so hard this week and having my delts still tender, but eh - the work was done and growth will ensue.


    Ok: diet -- not all portions or weights are written out -- i have them on my fridge when I prepare my food and it's too much bother to put them in here consistently

    #1: 2cup oats + 4 egg whites + 1.5scoops whey, and cinnamon
    #2: 10 oz London broil + 2 white potatoes (broiled "fries") and roast was thin sliced and served on Romaine
    #3: 10 oz chicken breast + 2 large Apples + granola bar
    #4: 10 oz Chicken breast + 1 large potato w/ half cal omega 3 butter on it
    #5: 5 carbmaster yogurts +1.5scoops whey + some check mix
    #6: 10 Chicken breast + 1 pear and smoked almonds

    Macros: 400/400/75 Cals: ~3900


    Longass day at work.

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  12. #12
    The Goddamn Batman InfinityBeyond's Avatar
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    Totally not the sort of food I was expecting, haha.
    You eat a fair few meals as well. I can't do that personally, makes me hungrier.
    I didn't know that you ate so little junk food. I can totally see why you said I eat too much of it.
    Seriously high protein as well.

    Still, I suppose it doesn't matter what the foods are, right? Macros look sick, as does the workout.
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  13. #13
    Registered User mike201011's Avatar
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    Im in man
    Kill it bro!
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  14. #14
    LIVING determined4000's Avatar
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    finally some1 else who appreciates quality food
    split?
    cardio?
    macros same day to day?
    Last edited by determined4000; 07-29-2011 at 01:22 AM.
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  15. #15
    Banned The Solution's Avatar
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    Collegiates correct buddy, if I lived on the west coast I would join you, too bad ill be a LW! I know your going to bring the heat this time around especially without injuries holding you back 4 weeks out. Good looking diet and in to see the "Curls for the girls"
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  16. #16
    Registered User Scoobzor's Avatar
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    in on a beast thread !
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  17. #17
    crocodile tears brendbro's Avatar
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    oh hell yes im in on this! you sir are an inspiration!
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  18. #18
    Registered User Adam2519's Avatar
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    Subbin to this.
    I'll no doubt learn somethin through lurkin lol
    You may squat twice as much weight as me, but if its only half depth, I'm callin us even.
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  19. #19
    Registered User Phrak's Avatar
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    in on dis ****
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  20. #20
    Mill to the Sap IndianForeigner's Avatar
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    Alright, buddy. In on this.
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  21. #21
    Come at me, ho lorinelise's Avatar
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  22. #22
    Approaching Infinity Shazriki's Avatar
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    Subbing to this for sure. Great to see another competitor creating a log (after Paul).
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  23. #23
    Self proclaimed sorcerer Bnizzle163's Avatar
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    In fo sho!
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  24. #24
    Registered User zhall616's Avatar
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    hey man,
    I was just curious as to why you get so much protein? is that just personal preference?
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  25. #25
    Approaching Infinity Shazriki's Avatar
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    Originally Posted by zhall616 View Post
    hey man,
    I was just curious as to why you get so much protein? is that just personal preference?
    That's gotta be personal pref. Judging by the meals the man likes his carne.
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  26. #26
    Not banned afterall MarkVI's Avatar
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    Originally Posted by InfinityBeyond View Post
    Totally not the sort of food I was expecting, haha.
    You eat a fair few meals as well. I can't do that personally, makes me hungrier.
    I didn't know that you ate so little junk food. I can totally see why you said I eat too much of it.
    Seriously high protein as well.

    Still, I suppose it doesn't matter what the foods are, right? Macros look sick, as does the workout.
    What kinds of foods were you expecting? donuts lol. Well as you can see most of my meals are around 600 calories on average (yesterday was a-typical that the first 2 were so large in comparison) . I feel the kind of food does matter to a much larger extent than is the popular dogma around here. The quantity of micronutrients of my diet compared to a diet of junkier food of the same macros is night and day. But when it comes down to it....the type of food is not even close to being the most important.
    Originally Posted by mike201011 View Post
    Im in man
    Kill it bro!
    Awesome to have you bro!
    Originally Posted by determined4000 View Post
    finally some1 else who appreciates quality food
    split?
    cardio?
    macros same day to day?
    You stealth posted that last one this morning lol.

    Split is sort of: Back, Chest, Legs, off, delts arms, off repeat. And quite often I'll hit a body part twice before starting it over again. Goes on how I feel. I may be switching to a PHAT routine in future.

    BTW ^^^ that workout was abnormally high volume....you'll guys see what I mean, my last chest day was 7 sets lol.

    Cardio is hiking/walking mostly but I do some eliptical from time to time after I lift.

    I will be carb cycling, I'm also feeling fat lol, so scaling back on the cals may happen as well for August.
    Originally Posted by The Solution View Post
    Collegiates correct buddy, if I lived on the west coast I would join you, too bad ill be a LW! I know your going to bring the heat this time around especially without injuries holding you back 4 weeks out. Good looking diet and in to see the "Curls for the girls"
    yeah buddy! you'll do great - kill it with some more thickness bro. And yeah,this prep will include carbs and not include injuries.

    No amount of curling for me could make any girl impressed ma arms are el terrible.
    Originally Posted by Scoobzor View Post
    in on a beast thread !
    Good to have you bro, beast mode is engaged
    Originally Posted by brendbro View Post
    oh hell yes im in on this! you sir are an inspiration!
    Thanks for the kind words bro, I hope the thread is useful to you
    Originally Posted by Adam2519 View Post
    Subbin to this.
    I'll no doubt learn somethin through lurkin lol
    Lurk, contribute, ask a question. it's all good man.
    Originally Posted by Phrak View Post
    in on dis ****
    phrakin awesome! see what I did thar?
    Originally Posted by IndianForeigner View Post
    Alright, buddy. In on this.
    Time to destroy
    Originally Posted by lorinelise View Post
    Innnnnnnnnn
    Oh hai, I know you - how are your fitness ventures going? We should catch up!
    Originally Posted by Shazriki View Post
    Subbing to this for sure. Great to see another competitor creating a log (after Paul).
    yeah a lot of competitors don't have logs, I know why....it's best to kind of do things under the radar and on your own, but I'm gonna give this a shot.
    Originally Posted by Bnizzle163 View Post
    In fo sho!
    yeah buddy, I'm getting back to leg training and will need some ass kicking from a quadrasaurus!
    Originally Posted by zhall616 View Post
    hey man,
    I was just curious as to why you get so much protein? is that just personal preference?
    I recover way better, faster and am strong in the gym when protein is 350+
    Originally Posted by Shazriki View Post
    That's gotta be personal pref. Judging by the meals the man likes his carne.
    Based on results, preference with meat over whey/dairy sources and ease of cooking. Nothing like baking 8lbs of chicken at a time!
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  27. #27
    Eats too much salmon NordAK's Avatar
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    In. Your advice is always positive and helpful, and you're an inspiration to us skinny guys! I hope to see some form videos too.
    My New Bulking/Nutrition Log:
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  28. #28
    Approaching Infinity Shazriki's Avatar
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    Originally Posted by MarkVI View Post

    Based on results, preference with meat over whey/dairy sources and ease of cooking. Nothing like baking 8lbs of chicken at a time!
    No doubt, nothing like fast tracking a week's worth of cooking with a chicken production line. I might start doing this when I go back to university.
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  29. #29
    Come at me, ho lorinelise's Avatar
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    Originally Posted by MarkVI View Post
    Oh hai, I know you - how are your fitness ventures going? We should catch up!
    Well this is me right now:





    But I'm doing well. We should catch up for realz....phone time, perhaps??
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  30. #30
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    Yaassss! I'm so in on this thread! X
    "Procrastination is the thief of time"
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