Iron doesn't lie

**thebasil** · 10-20-2008, 08:10 PM

Hey everyone,

My name is Chris and I'm excited to say that I have decided to start consulting with Tommy (Sporto) with hopes of pushing my physique to the next level. He told me it would be best for me to start a log so...here I am

After talking to him through some emails he told me that he believes that at my age and it would be optimal for me to go on a slow bulk so I can put on some serious size. This is going to be my first bulk EVER and I'm really excited to gain some strength. I used to be a former fatty (205lbs) and have been trying to cut down ever since summer of '06.

Starting Stats

Age: 18
Height: 5'7"
Weight: ~160lbs
Bodyfat: ~13%, guesstimation
Quads: ~22.4
Calves: 15.25
Forearms: 11
Arms (flexed): 14.4
Shoulders: 47
Chest: 38.5
Waist: 32.2

Macros
Protein: 190g
Carbs: 225g
Fats: 60g

Split
Upper Power
Lower Power
Rest/HIIT
Upper Hypertrophy A
Upper Hypertrophy B
Lower Hypertrophy
Rest/HIIT

Supps
Creatine Monohydrate
Xtend
Multivitamin
Fish oil (3 caps/day)

Its been incredibly frustrating seeing my strength stagnate as I struggled to get leaner and leaner; I'm going to use this frustration as a fuel to grow. My motivation is through the ROOF for this.

Hopefully I'll get some great support from the awesome people on this board and be able to make some long lasting friends while getting more knowledge about the sport and the lifestyle.

**thebasil** · 10-20-2008, 08:19 PM

October 20th, 2008

Upper Power, Week 1

BB Rows:
5x5x85

Lat Pulldowns:
4x10x105

Sweet, moving up next week!

BB Bench:
5x5x115

Machine Flyes:
10x120
10x120
9x120
8x120

DB Military Press:
5x5x35

EZ Curls:
2x8x65

(I've decided to get stricter on my form for curls; I'm going to pause at the top and lower slowly to really help develop the muscle.)

EZ bar skull crushers:
2x8x65

Totally underestimated the weight on this one :P

Thoughts:
55% days are always really light and breezy. Today wasn't the best of days. Couldn't sleep at all last night, ended up reading until around 2:00 AM and only got about 5 hours of sleep.

Didn't effect me till I got to the gym. I opened up my gym bag and saw my shaker bottle with Xtend was opened and the powder was ALL OVER all my gym clothes and stuff. That sucked. I felt really out of focus and I had no idea why until I remembered my sleeping time.

Oh well, tomorrow's an important day, I gotta get some good rest tonight. I'm doing a show at school and we open tomorrow (gulp) so I really could use the rest.

Pic of the day:

Glorious, glorious breakfast.

**sdbolts512** · 10-20-2008, 10:06 PM

Does anyone know of any good trainers in the Los Angeles or specifically Thousand Oaks area? I'm looking for a bodybuilding coach to help me put on mass and eventually compete in shows.

**thebasil** · 10-20-2008, 10:38 PM

you could try to do an email consulting thing like I'm doing with Tommy, should work out just fine

**CM82682** · 10-21-2008, 03:30 AM

Seems like a lot of people are jumping on board with Tommy these days (which is by no means a bad thing). Stick to the plan and some lean mass is in your near future. Good luck bro, Ill be watching!

**thebasil** · 10-21-2008, 08:14 PM

October 21st, 2008

Weight - 161.2

Lower Power 55

Squats
5x115
5x115
5x115
5x115

Too easy.

Leg Extensions
10x100
10x100

This was great. Paused at the top and felt nice contraction. Moving up next week!

SLDLs
5x155
5x155
5x155
5x155
5x155

Was really easy so I tried standing on a platform to get a bit more of a stretch, probably won't continue doing this unless told otherwise though.

Leg Curls
10x90
10x90

Slight pause at top of contraction. Moving up!

Standing Calf Raises...on a smith machine
8x185
8x185
8x185

I went over to the seated calf raise only to discover that it was teh broken.
Went back to the smith and did

8x185
8x185

All of these were SLOW and forceful. Great calf burn.

HIIT is going to suck tomorrow

Decline Crunches
slight warmup of bodyweightx6
12x15
12x15
12x15

I held the weight close to my bellybutton, resting on my waistline. Did these nice and slow, felt a pretty decent burn. Moving up for sure next week.
Thoughts
Today was awesome. I had my meal a little over an hour before I got to the gym, Xtend on the way there, AND my Xtend wasn't thrown to **** all over my gym bag. SUCCESS!

Got a little more sleep than yesterday, slept at 12ish. 6 hours, woot!

GREAT focus and GREAT energy in the gym. Really made those auxiliary exercises count. Going to give this next 6 weeks a huge focus on form, contraction, and negatives.

Pic Of the Day
honestly, I forgot to take some nice food pics. So I bring you...

the picture I took of my dad's shoe that is for my costume in the show that I needed to show to my director

YES RANDOM STFU

**thebasil** · 10-22-2008, 04:49 PM

October 22nd, 2008

Weight - ~161

HIIT

5 Minutes warming up, level 5-7
5 minute intervals of:
45 seconds @ ~85rpm
15 seconds @ ~180rpm
20 minutes LI - 3.0mph 4.0 incline
5 more intervals
5 minute cooldown + light stretching

This was interesting. Going from 15 minutes of straight intervals to this was a nice change.

I thought at first the LI would do nothing but I actually had some sweating going on during it. Once I hopped back onto the bike the sweat started POURING! Great workout.

Thoughts
Got some more sleep yesterday, clocking in about 7.5 hours. Felt great today, complete focus in gym and everything. REALLY excited about the hypertrophy days to come. Bit bloated after my PWO meal but hey it was delicious

, which brings me to my...

Pic of the Day

Sweet, sweet post workout. Love this cereal

**thebasil** · 10-22-2008, 05:08 PM

Food Log for 10/22/08

Meal 1:
3 whole eggs
2 lowfat waffles
1/2 cup milk
1/2 scoop whey
8g whipped cream
tasty.
Macros - 38/37/18

Meal 2:
2/3 cup green beans
1/2 of a tortilla wrap I made with:
2.5oz Top Sirloin
1/2 Flour Tortilla
1tbsp Salsa
18g Onions, sauteed
1serving Sour Cream
delicious
Macros - 15/15/6

Meal 3 (PreWO):
Whole Wheat Pita
4oz Top Sirloin
17g Ketchup
Lettuce
6.9oz Red Potato
1tsp Olive Oil (used to cook potato)
Macros - 34/69/7

Meal 4 (PWO):
1.5scoops Whey
69g Raisin Bran Crunch
1/2cup Skim Milk
Macros - 42/68/3

Meal 5:
(yet to occur)

Total macros will be 190/225/60

**Sporto1633** · 10-22-2008, 05:51 PM

We are right where we need to be...I see the weight stabilizing here for a bit after that 2-3lb jump (mostly water anyway with increased carbs) as is the bloat you feel when you have the carb meals. Is the energy good though?

Keep trucking man - you are right where you need to be...

Sporto

**The Solution** · 10-22-2008, 05:55 PM

Raisin Bran Crunch Eh!? that sounds pretty good

**thebasil** · 10-22-2008, 06:06 PM

Originally Posted by Sporto1633

We are right where we need to be...I see the weight stabilizing here for a bit after that 2-3lb jump (mostly water anyway with increased carbs) as is the bloat you feel when you have the carb meals. Is the energy good though?

Keep trucking man - you are right where you need to be...

Sporto

The energy is great, man. As long as I get some sleep and I have enough water in me, I'm good to go. I don't even want to think about what its going to be like once I get some preWO supps

Originally Posted by LayzieBone085

Raisin Bran Crunch Eh!? that sounds pretty good

Dude. Its fricking AMAZING.
Brings me back to my fatty days of playing WoW + Raisin Bran Crunching.
So good...so, so good....

**Jimmy29LI** · 10-23-2008, 04:24 AM

Originally Posted by thebasil

Dude. Its fricking AMAZING.
Brings me back to my fatty days of playing WoW + Raisin Bran Crunching.
So good...so, so good....

No, no, no...back in the fatty days it was Doritos, Hohos and Twinkies Baby!

Sounds like you had a great HIIT session yesterday! I'll definately be following your progress.

**Virginator** · 10-23-2008, 04:30 AM

Originally Posted by Jimmy29LI

No, no, no...back in the fatty days it was Doritos, Hohos and Twinkies Baby!

Sounds like you had a great HIIT session yesterday! I'll definately be following your progress.

+on the fatty days two party pizzas a day!, nutty bars, and whole box of choc covered mini doughnuts for breakfast.... gotta love bein a former fat kid

**The Solution** · 10-23-2008, 05:17 AM

Originally Posted by Virginator

+on the fatty days two party pizzas a day!, nutty bars, and whole box of choc covered mini doughnuts for breakfast.... gotta love bein a former fat kid

Everyday was a box of poptarts for me, half gallon of ice cream, a full tombstone pizza, whatever they had at lunch at school in highschool, and also anything else I could get my hands on + dinner from whatever mom made.

Yeah I was 240+ and playing offensive line, and im still a fatass now at 175

**thebasil** · 10-23-2008, 06:29 PM

October 23rd, 2008

Weight - 160.5 then 161.7

What? Well basically my scale is retarded. If you step on it SLIGHTLY differently for a second reading, the reading comes off differently. So yeah. I need a new scale.

Back/Chest Hypertrophy

-all working back sets done with straps (except the rows)-

BB Rows
10x85
10x85
10x85

Close grip cable row
12x105
12x105
12x105

First time ever using straps, I think it made a difference. Moving up!

Rack chins
12xbody
10xbody
8xbody

First time EVER doing rack chins. I really could use some help on these, I'm going to be watching vids of this before attempting them again next week.

60 Second hang
No weight, 60 seconds

This was pretty nice. I think I felt a nice stretch in teh latzzzzz from this.

Flat bench
10x120
10x120
10x120

This was surprisingly taxing.

Incline DB
12x45
12x50
12x50

Jumped up real nicely on these. I'm trying some new things out with my form to really hit the chest nicely.

Flat Cable Flyes
14x30
15x20
15x20

The weight was surprisingly low for this but it gave a great burn so who cares?

All in all a great workout. I'm definitely taking this weak easy and finding out where I am in terms of weight and form; the growth will come soon.

Thoughts
After my PWO meal at ~2:15pm, the next meal was at 6:30pm, I was pretty damn hungry. Besides that, great energy and great day overall.

I had the BEST SLEEP OF MY LIFE last night. Don't know how to explain it. Only was about 7 hours too. But I felt GREAT in the morning. VERY DEEP sleep. I wish it was always like this.

<3 bulking!

Pic of the Day:

**thebasil** · 10-23-2008, 06:42 PM

Originally Posted by Jimmy29LI

No, no, no...back in the fatty days it was Doritos, Hohos and Twinkies Baby!

Sounds like you had a great HIIT session yesterday! I'll definately be following your progress.

Dude, the fatties days were pretty nice sometimes. That's for sure.

Thanks for the support

Originally Posted by Virginator

+on the fatty days two party pizzas a day!, nutty bars, and whole box of choc covered mini doughnuts for breakfast.... gotta love bein a former fat kid

Epic meals were the norm! Ah...to be like that again...

Wait, wtf? EFF that idea! Love my new lifestyle.

Originally Posted by LayzieBone085

Everyday was a box of poptarts for me, half gallon of ice cream, a full tombstone pizza, whatever they had at lunch at school in highschool, and also anything else I could get my hands on + dinner from whatever mom made.

Yeah I was 240+ and playing offensive line, and im still a fatass now at 175

Poptarts are the ****. Matter of fact I'm going to get some next time I hit up the grocery store.

Dude, you aren't a fatass. You're borderline morbidly obese. Get your **** straight! =D

**thebasil** · 10-23-2008, 08:50 PM

Here's a few pics from my awesome macro fitting prebed meal:

woot.

**sdbolts512** · 10-23-2008, 08:58 PM

replaying to thebasil, how did you do an email consultation with Tommy? was it part of one of those scivation diet plan things where they create a meal plan for you?

i've watched inside the life of a natural pro probably 100 times over and would kill to have a consultation with Tommy, the guy's a beast, just like Layne!

**thebasil** · 10-23-2008, 09:00 PM

All you gotta do is drop him a PM and inquire about his services. He'll PM you back as soon as possible with his client email; get some info from him and you'll be on your way

He's a great trainer and consultant.

**sdbolts512** · 10-23-2008, 09:02 PM

so is this the same service offered on the scivation website as far as nutrition and training consultation?

**Young9** · 10-23-2008, 09:14 PM

Originally Posted by Jimmy29LI

No, no, no...back in the fatty days it was Doritos, Hohos and Twinkies Baby!

Sounds like you had a great HIIT session yesterday! I'll definately be following your progress.

No no no it was chicken bakes from costco with ranch dressing and a slice a pizz a!

**sdbolts512** · 10-23-2008, 09:15 PM

what I mean is did it cost you anything or did he just straight up give you advice via email?

**thebasil** · 10-23-2008, 09:23 PM

It costs something.

Originally Posted by Young9

No no no it was chicken bakes from costco with ranch dressing and a slice a pizz a!

I'm considering pizza for my next cheat meal. Wonder when I'll go a bit high on calories...of course asking Tommy beforehand...MMMmm

**sdbolts512** · 10-23-2008, 09:42 PM

apparently Tommy is giving you nutrition and training tips and monitoring your progress. does he actually help you put together a meal plan and training program based on your individual needs?

**devo09** · 10-23-2008, 09:43 PM

Originally Posted by sdbolts512

apparently Tommy is giving you nutrition and training tips and monitoring your progress. does he actually help you put together a meal plan and training program based on your individual needs?

dude just PM him

**sdbolts512** · 10-23-2008, 09:48 PM

what link do i go to?

**sdbolts512** · 10-23-2008, 10:03 PM

sorry, nevermind. i sent him a PM. when he replied to you did help you create a personalized training and nutrition program?

**thebasil** · 10-23-2008, 11:00 PM

Yes dude, relax and let him respond to you.

**Jimmy29LI** · 10-24-2008, 04:24 AM

Originally Posted by thebasil

You bastard!

**thebasil** · 10-24-2008, 10:53 AM

Food Log for 10/24/2008

Meal 1:
1 whole english muffin
10g nutella
17g SF jam
180g Egg Beaters
2 slices Deli Turkey Breast

Meal 2 (preWO):
BURRITO!!!!
1 tortilla
3oz chicken breast
1tbsp sour cream (light)
2tbsp salsa
130g blakc beans
20g onion
Rice Cake (Cinnamon)
Rice Cake (Caramel)

Meal 3(pwo):
1.5scoops whey
Rice Cakes!!!
2 PB Choc
1 Caramel
1 Chocolate
2 Cinnamon

Meal 4:
2scoops whey
32g PB
(wanted some sludge

)

Meal 5:
Lindor truffle
Ben and Jerry's
English Muffin
Cottage Cheese

Life's good.

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