Demon's MASS Attack and Quest to Become Mr. PA!

[demonwareltd]

Hi all,

I am competing in my first bodybuilding competition on June 14th this year (NABBA Keystone State Classic). While I have no grand expectations for myself, I have told my wife that one day I will be Mr. PA (win the Open overall). Given my less than average genetics for putting on muscle, it's been a struggle over the past few years to get where I am now, with no shortage of hard work to get there! That means it's going to be a TON of hard work to continue to progress to the level I need to be. Feel free to check out my contest prep log in my signature if you want a quick run-down of where I'm at!

Anyways... I will plan to start logging here regulary with diet,workout and supplement info starting with my first workout back from my competition. I am still formulating my diet for after my contest, which will be a gradual increase back to maintenance from my current 2000 calories a day. After that, the serious work begins. I already have a SICK stack ready to go at that point. Hope I can run some great cycles over the next few years to help me get to where I need to be and I hope some of you can share what has worked for you as well. Stay tuned, it's gonna be an awesome ride!

[demonwareltd]

I will be following an advanced 5x5 routine for 8-10 weeks with 3 days of lifting per week and 2-3 days of cardio. I have had good success in the past with running this type of training program as it allows me to build good strength and thickness but gives me ample time to recover in between workouts. I am using this routine first off in order to help recover some of the strength I lost while dieting for the show...

I am going to most likely wait a week after my competition to test for my bench,squat and DL maxes before starting this program...

I will be posing up each day's workout and weights used as well as a rough estimate on my dietary info. I'm considering purchasing one of those digital scales that you can enter what food you are weighing and it spits out the nutritional information right there for you

Anyways, stay tuned while I finalize the details of my Mass FX/Hyperdrol/Anabolic Pump stack that I will be running during this 8 week program.

[demonwareltd]

All,

While I already stated that I am running a Mass FX/Hyperdrol/Anabolic Pump stack shortly, I want to get a list of ideas for ideal stacks to help put on mass. Strength gains would be secondary to size for my current goals. I know there are several PHs that are soon to be banned, so if any of these stacks include those I would prefer to make a purchase rather soon.

Let me know what has worked for you in regards to MASS gains. Thanks!

[demonwareltd]

bump for stacks others have used successfully in a mass gaining program...

[Disciplined560]

Shane, i have been following your contest prep since i pmed you 3months ago. you have done a great job with your diet prep.; my dad(the last mr lancaster, mr lehigh valley and mr Pa twice) and i will be going to your show to scout. i to have the same goal and plan on entering a national qualifier around the end of october since my last one is now void after two years. the best stack i can think of for bulking iaw heavy cals is

Gaspari Size-on
MAP Plasmacore
Any test booster from reputable company
ON Pro Complex

This should work. since we live near eachother( i live in hempfield) we should keep in touch. GL with your show

Dave

[demonwareltd]

Shane, i have been following your contest prep since i pmed you 3months ago. you have done a great job with your diet prep.; my dad(the last mr lancaster, mr lehigh valley and mr Pa twice) and i will be going to your show to scout. i to have the same goal and plan on entering a national qualifier around the end of october since my last one is now void after two years. the best stack i can think of for bulking iaw heavy cals is

Gaspari Size-on
MAP Plasmacore
Any test booster from reputable company
ON Pro Complex

This should work. since we live near eachother( i live in hempfield) we should keep in touch. GL with your show

Dave

Thanks boss! Name is Stan, but no biggy, close enough! That is pretty awesome that your dad has competition experience, probably provides lots of motivation and inspiration for you! Thanks for your stack suggestion by the way, I will jot it down for to potentially use after my upcoming stack. Thanks for the well wishes and yeah, we should keep in touch. You should come out to the Ephrata REC to train sometime!

[demonwareltd]

Competition is this Saturday and I am beyond ready to get on stage and enjoy the experience...no doubt! My plan is to binge Sat night and Sunday and then get right back on the horse on Monday. Going to start out at 2300 calories a day (currently around 2100). This does not include the 2 cheat meals a week I will most likely be partaking in. The discipline I have learned over 21+ weeks of dieting for this show has given me the confidence that I can stick to a clean bulk diet plan even though the temptation to say screw it will be there. I plan on posting my daily diet AS IT DIFFERS from the below plan. First thing I noticed when I put this together is that 2300 calories still doesn't allow for many carbs

Let me know what you think... It's a starting point. Assuming weight gain isn't more than 1-2 lbs per week, I will increase around 200 calories a week until I hit maintenance (around 3200):

Calories Protein Carbohydrates Fat
Meal 1
3 Egg Whites 48 10.8 0.5 0
1 Whole Egg 77 6 1 5
1 scoop Whey Protein 110 23 3 1.5
12 almonds/2 Tbsp Flaxseed 84 3.5 3.5 6.5
1/2 cup raw oats 153 5.3 27.4 2.6
1 Tbsp Raisins 42 0.5 11 0
Meal 2
1 can White Albacore 175 37.5 0 2.5
1 Tbsp Natty PB 105 4 3 8
3 flax/fish oil capsules 30 0 0 3
Meal 3
4 oz. Chicken breast 186.4 28 0 4
1 Tbsp Natty PB 105 4 3 8
3 flax/fish oil capsules 30 0 0 3
Meal 4
1 can White Albacore 175 37.5 0 2.5
1 Tbsp Natty PB 105 4 3 8
3 flax/fish oil capsules 30 0 0 3
Meal 5
4 oz. Chicken breast 186.4 28 0 4
1 cup spinach 7 1 1 0
1 Tbsp Natty PB 105 4 3 8
3 flax/fish oil capsules 30 0 0 3
Meal 6
1 scoop Whey Protein 110 23 3 1.5
1/2 cup raw oat bran 115 8 31 3.3
Cell Tech Carb Control 35 0 9 0

Meal 7
1 serving fat free cottage cheese 80 12 6 0
1 scoop Whey Protein 110 23 3 1.5
1 Tbsp Natty PB 105 4 3 8

TOTALS 2338.8 267.1 114.4 86.9

[demonwareltd]

See what happens. Haven't even started yet and my diet has changed once again! Due to my relative impatience, I decided to increase my starting carbs closer to 200 grams in order to leverage the abilities of Anabolic Pump from the get go. Still unclear on a start date or my exact supplements but will post within the next day or so!

Current Diet
Calories Protein Carbohydrates Fat
Meal 1
3 Egg Whites 48 10.8 0.5 0
1 Whole Egg 77 6 1 5
1 scoop Whey Protein 110 23 3 1.5
12 almonds/2 Tbsp Flaxseed 84 3.5 3.5 6.5
1 cup raw oats 306 10.6 54.8 5.2
1 Tbsp Raisins 42 0.5 11 0
Meal 2
1 can White Albacore 175 37.5 0 2.5
1 Tbsp Natty PB 105 4 3 8
3 flax/fish oil capsules 30 0 0 3
Meal 3
4 oz. Chicken breast 186.4 28 0 4
1 Tbsp Natty PB 105 4 3 8
3 flax/fish oil capsules 30 0 0 3
Meal 4
1 can White Albacore 175 37.5 0 2.5
1 Tbsp Natty PB 105 4 3 8
3 flax/fish oil capsules 30 0 0 3
Meal 5
4 oz. Chicken breast 186.4 28 0 4
1 Tbsp Natty PB 105 4 3 8
1 slice 15 grain bread 120 4 20 2
1 medium apple 90 0 24 0
3 flax/fish oil capsules 30 0 0 3
Meal 6
1 scoop Whey Protein 110 23 3 1.5
1/2 cup raw oat bran 115 8 31 3.3
Cell Tech Carb Control 35 0 9 0
5 Tbsp Dextrose 60 0 20 0

Meal 7
1 serving fat free cottage cheese 80 12 6 0
1 scoop Whey Protein 110 23 3 1.5
1 Tbsp Natty PB 105 4 3 8

TOTALS 2754.8 275.4 204.8 91.5
% 48.17% 35.82% 16.00%

[u5711]

I'm back!

[demonwareltd]

I'm back!

Haha...awesome! It's gonna be a SICK ride. I plan on putting up some crazy numbers!

Let's start with my weight.. 182.5 lbs this morning (down 4 from yesterday and up 3.5 from my show weight). I'm back eating clean as of yesterday and slowly adding in carbs. I'm at 200 grams per day on workout days right now.

The plan for this week is to just hit some weights with moderate intensity, get back into the groove. Then Friday/Saturday of this week I'll lift to estimate my 5 rep max on bench, incline bench, squat, deadlift, barbell row so I can start up my advanced 5x5 routine on Monday. By then I hope to be around 300 grams of carbs a day and continue to increase as long as my weight stays in check...

Yesterday I hit back/biceps and it felt GREAT to be back in the gym. Later tonight I'm back in for chest/triceps.

Also, starting next Monday I will begin my Mass FX/Hyperdrol/Anabolic Pump stack. Will update later this week on planned dosage and what not for each of those...

[demonwareltd]

One change from the normal diet today is replacing 4 oz chicken with 4 oz lean ground beef since I ran out of chicken. Going to buy and cook more tonight...

[demonwareltd]

My Cell-Tech carb control arrived today (I got 6 or 7 tubs at 3.99 each). They are expired, but they seem fine. Anyways, I know now why regular cell tech is loaded with all that dextrose...because it masks the horrid flavor it would have otherwise. Tastes kind of like bad cough syrup, but I'm never one to pass up cheap supplements!

Anyways, I hit up Shoulders/Calves today. That'll be it until Friday and Saturday when I'll be going for my max lifts in order to start up my 5x5 routine on Monday...

[demonwareltd]

Ok, well I know tonight is going to be a late night so I crammed in another meal just now in the form of a Truth Bar. Here's the macros:

Calories: 290
Fat: 12 grams
Carbs: 30 grams
Sugar: 1 gram
Sugar Alcohol: 19 grams
Protein: 30 grams

Not a horrible snack. I'd consider it a little bit of a cheat, but no biggie. Going to be making some updates to the diet starting tomorrow. Introducing 8 oz of skim milk for my breakfast egg/protein shake. Also, introducing a slice of 15 grain bread to my lunch (meal 3).

That will bring my macros, starting tomorrow, to:

2960 calories
288 protein
237 carbs
94 fat

[demonwareltd]

Alrighty, here is my initial dosing strategy for the 8 weeks I will be running this stack beginning on Monday:

Note that days I do cardio (2 days a week) are considered training days

Anabolic Pump:
Training Days: 1 cap breakfast, 1 cap pre-workout, 1 cap post-workout
Off Days: 1 cap breakfast, 1 cap lunch, 1 cap dinner

Mass FX:
Training Days: 1 cap breakfast, 1 cap lunch, 2 caps pre-workout
Off Days: 1 cap breakfast, 1 cap lunch, 1 cap dinner, 1 cap bedtime

Hyperdrol x 2:
Training Days: 1 cap breakfast, 1 cap lunch, 2 caps bedtime
Off Days: 1 cap breakfast, 1 cap lunch, 2 caps bedtime

Retain2 (last 2 weeks):
All Days: 1 cap breakfast, 1 cap dinner

I will be using other various supplements during these 8 weeks as well. Will do my best to update each day with what supps I took and like I mentioned before, any dietary changes that differ from my already proposed diet.

[demonwareltd]

Starting measurements:

Bodyfat: 12.3% (I am using the stupid Omron digital bodyfat analyzer where you squeeze the handles. I just don't feel like having to hassle the trainer at the gym to get my bodyfat measured every week and I suck at doing it myself. We'll see how well these numbers correlate to my changes, but I will be posting pictures every week if I can)

Chest: 38
Arms: 15
Hips: 37
Waist: 32
Thighs: 23
Calves: 15
Forearms: 12
Shoulders: (need assistance to measure this)

I will be tracking my weight +/- beginning on Monday.

[tinyman5000]

where are you from in PA

[demonwareltd]

where are you from in PA

Ephrata in Lancaster county...

[demonwareltd]

Woke up this morning at 181 lbs. That puts me 2 lbs heavier than my show weight. I think going back to eating clean so soon has helped keep the weight down and continue to reduce the massive bloating from my weekend splurge. Anyways like I said, today I increase carbs via milk at breakfast and slice of bread with meal 3. No workout or cardio today. Nothing exciting Will enjoy resting though, that's for sure!

[demonwareltd]

Will be posting later a revised daily diet for those days I do not lift or do cardio (today for example). Will be taking in less carbs and total calories...

[MawkieMawk]

PA native and Philadelphian, interested to continue to see your progress!

Diet looks good, keep up the awesome work!

Edit: Subscribed, too. :-)

[demonwareltd]

PA native and Philadelphian, interested to continue to see your progress!

Diet looks good, keep up the awesome work!

Edit: Subscribed, too. :-)

Great, I was born and raised in Northeast Philly until I was 10! Glad to have you aboard!

[demonwareltd]

Days I am not doing cardio or lifting will look like this. Very similar except one less meal. Meal 5 instead of a preworkout meal will be a sensible dinner (finally a chance to enjoy a meal with my wife). Meal 6 (post workout shake is removed). Meal 7 stays the same...

Calories Protein Carbohydrates Fat

Meal 1
3 Egg Whites 48 10.8 0.5 0
1 Whole Egg 77 6 1 5
1 scoop Whey Protein 110 23 3 1.5
12 almonds/2 Tbsp Flaxseed 84 3.5 3.5 6.5
1 cup raw oats 306 10.6 54.8 5.2
1 Tbsp Raisins 42 0.5 11 0

Meal 2
1 can White Albacore 175 37.5 0 2.5
1 Tbsp Natty PB 105 4 3 8
3 flax/fish oil capsules 30 0 0 3

Meal 3
4 oz. Chicken breast 186.4 28 0 4
1 Tbsp Natty PB 105 4 3 8
1 slice 15 grain bread 120 4 20 2
3 flax/fish oil capsules 30 0 0 3

Meal 4
1 can White Albacore 175 37.5 0 2.5
1 Tbsp Natty PB 105 4 3 8
3 flax/fish oil capsules 30 0 0 3

Meal 5
Wholesome dinner with low carbs/fat and high protein

Meal 6
1 serving fat free cottage cheese 80 12 6 0
1 scoop Whey Protein 110 23 3 1.5
1 Tbsp Natty PB 105 4 3 8

[demonwareltd]

Not too much excitement today. Off day. For dinner had 2 orange roughy fillets with a cup of cooked brown rice. 1 Tbsp of Natty PB and 3 fish oil capsules. Ordered 40 lbs of ON Whey tonight so I guess you can say that's an upside

[u5711]

Not too much excitement today. Off day. For dinner had 2 orange roughy fillets with a cup of cooked brown rice. 1 Tbsp of Natty PB and 3 fish oil capsules. Ordered 40 lbs of ON Whey tonight so I guess you can say that's an upside

lol nice 40 lbs! Did you buy it from that site for 28$? What was your shipping?

[demonwareltd]

lol nice 40 lbs! Did you buy it from that site for 28$? What was your shipping?

I called up bodybuilding.com and they price matched it for me. It came to 227.05 with shipping. I bought:

2 - 10 lb Chocolate
1 - 10 lb Vanilla
1 - 5 lb Chocolate
1 - 5 lb Vanilla

I'm actually selling some to my brother and a friend for a slight markup to make a little bit of profit

[demonwareltd]

Woke up today at 180.5 lbs. My body is responding so far so good to the increased carbs. Will be looking to add a slice of bread to meal 2 today. Will be playing 2 hours of moderate intensity volleyball this evening so I will be treating that as my workout in regards to meal timing. Can't wait for tomorrow when I'll be back in the gym testing my lifts for my 5x5 program...

[demonwareltd]

One note I wanted to make regarding current caffeine consumption. During my contest prep I was getting a decent amount per day from my fat burner (DREN) as well as from my pre-workout supplements...

Since then I have been avoiding coffee and tea and drinking decaf tea while at work. The first couple days this week I had some crazy headaches. Most likely a result of the caffeine withdrawl and the sugar withdrawl (due to my weekend binge). The last couple days I have been drinking a diet soda with lunch. Other than that I am limiting all caffeine intake to pre-workout. Some morning's it is tought to go without caffeine but in the long run I think it will make for more effective workouts because my body will respond better and longer to the caffeine I take pre-workout. Carry on!

[demonwareltd]

You have no idea how much I am anticipating hitting the weights tomorrow! Looking forward even more to Monday and starting up my cycle!!!

[u5711]

Awesome . I agree with you on the caffeine. It can be a real addiction just like anything else, so limiting it to just a few times per week is much better than taking it every day.

[demonwareltd]

Awesome . I agree with you on the caffeine. It can be a real addiction just like anything else, so limiting it to just a few times per week is much better than taking it every day.

Most definitely!

Today played volleyball for 1.5 hours so that was my cardio Post workout I had a Big 100 meal replacement bar. Just now before bed I had a piece of low carb chocolate chip bread, 1/2 cup of FF cottage cheese and 1 scoop of Whey...

Tomorrow, lifting baby! Not sure what lifts I"m gonna test my 5 rep max on yet, but I'm so stoked! Thought about starting my stack tomorrow instead of Monday but I will try to be patient My supps sit on my fridge screaming to be taken, haha! Will let you know how things turn out tomorrow...