One man. One mustache. A whole lot of food porn. LoganCL's journey to the stage.

[LoganCL]

Hey guys! I was going to wait to start prep to get a log rolling, but I didn't want anyone to miss out on all the fun I'm having on my bulk.

About Me
I'll try to keep this short. First off, yes, I have an awesome mustache. Now that's out of the way we can move on. I've been in love with bodybuilding since I was 14. My grandfather had massive arms and I wanted to be just like him of course. I did home workouts from 14-16 and saw good enough newb gains. Then I joined a gym and saw even more. When I was 18 I went off the deep end and went on a "eat every clean food in sight because clean foods only build muscle" bulk. I was eating about 5000-7000 calories on any given day. I stopped at 162. Then I went on a harsh cut but luckily stopped at 142.

Then over the years I lost interest. Last September I got up to 167 from being lazy. I freaked down and went anorexic basically. I got down to 500 calories for a while, tons of cardio, and even stopped lifting. I got down to 137. In an absurd quest for abs, I had lost all my muscle, and achieved no abs. I finally got out of my funk when I got my body fat tested and found out I was 14%! I then realized I had no muscle. Since then I've been eating slightly over maitenence and I'm up to my highest of 167 again. Here's a before and after pic:



Anyways, my current plan is to continue bulking to 185, then do a contest prep. An extremely slow one. I do not want to rush anything. I have found an amazing balance following IIFYM and have finally not had to stress about my body image.

Training:
Right now I'm currently half way through some German Volume esque Training. It's going really well and me and my roomie are seeing great gains. After this we'll probably do a 3 day split of 4-6 power stuff for 8 weeks. Then I'm thinking of switching to Westside Barbell or something of the sort.

Nutrition:
I follow IIFYM and it has made my life so much more balanced. I track as much as I can but never let it stress me out now if I can't. I don't worry about tracking condiments, I guestimate pretty well now.

My current maintenence is around 3400 calories. I'm eating 3600 right now. I've steadily gained a pound a week. I think this seems to be best for me.

Macros vary but they tend to look something like this:

Carbs: 450g
Fat: 80g
Protein: 250g

Current lifts (so embarrassing):

Bench: 225 x 1
Squat: 185 x 8 (Never tested 1 rep max. Really just started legs in February)
Deadlift: 225 x 8 (Never tested 1 rep max. Really just started legs in February)

Supps:

Opti-Men
ZMA
Fish Oil
Whey
Creatine
Amino Energy
BCAA's


Here's what to expect in my log:

-Tons of food porn.
-Tons of pics and videos (I think that's what the best logs are made of)
-Mustache madness

PS. I love carbs:

[LoganCL]

Here's a couple pics I shot tonight...geez I can't wait to cut .

[jiveinhere]

IN ON THIS!! I love mustaches, food porn (better than real porn when Im 3 weeks out lol) and Im interested to see how you go with your cut bro subbed my man

[tumtum]

hahaha.. you and i would get along... subbed

[NattyFLEX]

Subscribed,

I fell we have a lot in common on what we have done. ~November last year i decided i was gonna diet to try to achieve abs (Eating about 1000Cals and doing 2 hours of moderate intensity cardio daily), At around late January/Early February I finally got it thru my head that i had dieted down way too far and lost all the muscle i had, not that i had that much to start with tho (I didn't quite get to anorexia but feel i was very close). I got down to somewhere around 120lb and from February to now i have worked my way up to 145l. I am now working with 3D Muscle Journey hoping to compete in a few years. Okay now that i have told you me life story (LOL) Ill move on to something useful I think at one point or another we have all neglected to train our legs, For about a month i was training my upper body every day 7 days a week with no leg work at all LOL Really looking to see some of your food P0rn I'll see if i can get any ideas Sorry if i missed it but what are your macros at the moment?

[coloBB]

epic mustache is epic. good luck man!

[bwelch1985]

looking good broseph. chest, shoulders and mustache are all ON POINT.

if i could make a quick suggestion: i would use the remainder of your bulking weeks to specialize for legs. i mean really hammer the sh*t out of them. it appears they've got solid genetic potential, they just haven't had enough time under heavy iron.

your upper body will do well as is...plenty of mass up there and real good structure, but if you want to turn heads on stage, you'll have to pack some mass on the quads and hammies.

i won't recommend any specific routines, programs or splits...but i would definitely pick something that has you crushing legs AT LEAST 2x/week.

[LoganCL]

IN ON THIS!! I love mustaches, food porn (better than real porn when Im 3 weeks out lol) and Im interested to see how you go with your cut bro subbed my man

Thanks man! I'll be bulking till January so I hope you enjoy the ride. It's gonna be straight nastiness. What show are you 3 weeks out for??

hahaha.. you and i would get along... subbed

Haha. Glad to have you here bud! Creeped on your threads a couple of times.

Subscribed,

I fell we have a lot in common on what we have done. ~November last year i decided i was gonna diet to try to achieve abs (Eating about 1000Cals and doing 2 hours of moderate intensity cardio daily), At around late January/Early February I finally got it thru my head that i had dieted down way too far and lost all the muscle i had, not that i had that much to start with tho (I didn't quite get to anorexia but feel i was very close). I got down to somewhere around 120lb and from February to now i have worked my way up to 145l. I am now working with 3D Muscle Journey hoping to compete in a few years. Okay now that i have told you me life story (LOL) Ill move on to something useful I think at one point or another we have all neglected to train our legs, For about a month i was training my upper body every day 7 days a week with no leg work at all LOL Really looking to see some of your food P0rn I'll see if i can get any ideas Sorry if i missed it but what are your macros at the moment?

Glad to see your with 3DMJ! Those guys are awesome. And yes legs are a huge focus. I wish I had before pics because in February they were HORRIBLE. They still have a long way to come.

And I didn't mention macros (just re added them to the original post).

Right now I'm eating about 200 calories over maintenance which is about 3600 calories. This keeps me on track for gaining 1 pound a week.

Macros look like this:

Carbs: 450g
Fat: 80g
Protein: 225g

epic mustache is epic. good luck man!

Thanks man! Glad to have you.

looking good broseph. chest, shoulders and mustache are all ON POINT.

if i could make a quick suggestion: i would use the remainder of your bulking weeks to specialize for legs. i mean really hammer the sh*t out of them. it appears they've got solid genetic potential, they just haven't had enough time under heavy iron.

your upper body will do well as is...plenty of mass up there and real good structure, but if you want to turn heads on stage, you'll have to pack some mass on the quads and hammies.

i won't recommend any specific routines, programs or splits...but i would definitely pick something that has you crushing legs AT LEAST 2x/week.

Amazing suggestions, love hearing this! I was thinking of going from my current three day split to a 4 day split where I split leg day into a squat focused session, and then a deadlift focused session. I have so much weight I can throw on these. Really appreciate the advice man.

Thanks for all the comments guys. It def keeps the motivation up! Working on posting up yesterday's workout now. Then I'll throw up a post later for tonights GVT for legs, and yes there will be food porn. Cross my heart.

[LoganCL]

Hey guys. Here's last nights GVT session for Arms/Shoulders:

Dips
BW + 10 for 10 sets. Next week doing BW + 15.

Military Press
80 lbs for 10 sets. Next week going to 80 lbs.

EZ Bar Curls
60 lbs for 10 sets. Next week going to 65 lbs.
*The pump on this is always unbelievable.

3rd week of GVT finishes tonight with Legs. It's been going awesome. My strength, endurance, and explosiveness have all improved. Each week I've been able to go up in weight for each exercise.

Here's some videos for your viewing pleasures:

Dips


Military Press


EZ Bar Curl

[LoganCL]

08/26/2011

Weight

168.0
*Hit this one day early. No biggie for a bulk

Nutrition

Fridays and Saturdays are usually my off days for work so I usually just guesstimate my macros and enjoy myself. Today I ate around 4,000 calories, and was lowish on protein. You'll see why below in the food porn.

Workout

GVT for legs today. Always brutal.

Squats

Did 155 for all 10 sets. Go up to 160 next time.
This was the hardest it's been yet. Finished, so I'm going up next week.

Leg Press

Did 210 for all 10 sets. Go up to 220 next time.
This is hard after squats, but wasn't as bad this time.

Standing Calf Raise

180 for all 10 sets. Stay the same next time.
Still trying to get better ROM at the end of the sets.

Finished up with some abs.

Videos for your viewing pleasure:

Squats


Leg Press


Standing Calf Raise


Now for the promised food porn!

When it comes to Nutella, we don't fuk around.


Money shot.


This won't last long enough...


Oh Carl's Jr.


Yes. Proteinz (fatz)


Also, this baby came today. Inzer weight belt FTW. Stiff as hell.


And a random gem.

[jiveinhere]

Those two pictures of the burgers.... I genuinely stopped mid-chew, my mouth agape. I am craving burgers more than anything else and that did not help!

*goes back to eating baked chicken breast in silence*

[buckeye185]

inzer belt is the best purchase i've ever made, good choice. however due to food porn i may never be back in here(4 weeks out)

[Bnizzle163]

HAHAHAHA I love the thread title. Being such a fan of food pr0n, you can definitely count me in. Looking thick btw.

[Blazed]

*drool*

[LoganCL]

Those two pictures of the burgers.... I genuinely stopped mid-chew, my mouth agape. I am craving burgers more than anything else and that did not help!

*goes back to eating baked chicken breast in silence*

Haha. I don't think I could ever stop eating burgers. Trying to fit them in my macros towards the end of a cut is going to be fun...

inzer belt is the best purchase i've ever made, good choice. however due to food porn i may never be back in here(4 weeks out)

Glad to hear you like your belt! Question, do you have a prong or lever one? Just wondering since it's super stiff and almost impossible to get on and off lol. Just was wondering if lever was better for that or you just wear it in?

HAHAHAHA I love the thread title. Being such a fan of food pr0n, you can definitely count me in. Looking thick btw.

Thanks man! Glad to have you here. I lurk on your guy's log all the time. Love it. Tonight's food porn won't disappoint.

*drool*

Haha. Looking shredded in that profile pic! I've been in and out of your log too. Hope every things going well.

[Webber91]

I phucking love Nutella. sub'd

[tonsti]

I have a 2 prong belt bro and when I 1st got it getting it on and off was tough but in time it will get easier for sure!! Way to rock the stache homey!!

[wrkoutfrq]

pretty much what everyone else says lol. that stache is epic! i'll be following along for sure

[buckeye185]

Glad to hear you like your belt! Question, do you have a prong or lever one? Just wondering since it's super stiff and almost impossible to get on and off lol. Just was wondering if lever was better for that or you just wear it in?

i have the 10mm 2-prong. it was the exact same way for me, it just takes a few weeks of use to break it in. but once it's broken in, squatting is so glorious.

[LoganCL]

I phucking love Nutella. sub'd

Well then you'll like this video .

I have a 2 prong belt bro and when I 1st got it getting it on and off was tough but in time it will get easier for sure!! Way to rock the stache homey!!

Good to know! And thanks man!

pretty much what everyone else says lol. that stache is epic! i'll be following along for sure

Haha. The more I hear it, the stronger the stache gets .

i have the 10mm 2-prong. it was the exact same way for me, it just takes a few weeks of use to break it in. but once it's broken in, squatting is so glorious.

Ah sounds fantastic. I'll be testing maxes soon so I thought it'd be nice to have.

[LoganCL]

Let's get ready to rumble...

Weight
170.00 lbs
New high! (Doesn't really count because of post Carl's bloat lol)

Today and tomorrow are rest days from the gym. Was really tempted to go today and go crazy on pull-ups, but stayed home and ate a lot instead.

Food PRON

I started off with Chipotle. Here's how I stack my burrito:

Double Steak
Double Rice
Fajita Mix
Medium (Brown) Salsa
Sour Cream
Cheese

Just the basics. I'm gonna do triple steak one of these days...
*Also got chips and a root beer. I always say people who like root beer are better people.



Then Dominos. Medium Deep Dish with:

Double Chicken
Double Pepperoni
Double Sausage
Double Bacon
Half w/ Green Peppers
Half w/ Onions

Next time I'm gonna add double ham, double italian sausage, double salami, double steak, and double philly steak.



Since I have a hipster mustache, I have to drink ****ty beer and really enjoy it:



Finished it up with one of my favorite desserts. Ghetto Chocolate Covered Gummy Bears AKA Gummy Bears Dipped in Nutella.



Tomorrow I'll be back to normal tracking. Then you guys can see some usual macros lolz.

[LoganCL]

08/28/2011

Weight
172.6 lbs!!
*More post binge festivity fun. This will level back down to 168ish in the next few days.

Gym
Day off. Feel nice and well rested for GVT Chest and Back tomorrow. Might be testing max bench this week so might be shuffling things around...we'll see.

Nutrition
Tracked loosely today. Was about 500-1000 calories under maintenance. Felt so bloated from the weekend that this was fine lol. Tomorrow I'll be back to tracking.

Random
I know we talk a lot about balance in these threads, and I just wanted to pat myself on the back for how well I've been doing that lately. First off, in the past, I would have never let myself enjoy those meals this weekend, or if I did, I would feel guilty for days. Now though I know that my muscles aren't going to dwindle if I don't get enough protein, and that I'm not going to get fat in a day (or two ). By gaining on average a pound a week, I don't have to be extremely nit picky about tracking, and not holding myself back from enjoying things. Yes things will tighten down for prep, but I want it to be as balanced as possible. Some people might find this as lazy, but I find it as being healthy. I'd rather have a super slow balanced prep, then a OCD stress fest. Just my thoughts.

Low on the food pron today, but here's some bomb chicken tacos I had at Natural Cafe:



And thought I'd share one of my favorite bodybuilding pics:



Lee Preist flexing his massive 19 year old triceps with the Golden Eagle screaming in the background? How could I not post this?

[NattyFLEX]

If you remember, Please remind me NOT to view your log when im dieting

That burrito looks absolutely amazing!

[LoganCL]

If you remember, Please remind me NOT to view your log when im dieting

That burrito looks absolutely amazing!

Haha thanks man. They were awesome! Feel like I'm scaring all the dieters off with my food porn... .

Anyways, possible going for a new bench max tonight. Thought I'd put this up for motivation:



I love that the "hulk" is spotting him haha.

Anyways, hit 225 x 1 about 6 months back. We'll see what happens tonight. Feel free to pump me up guys .

[tumtum]

Do it big muchacho!!!!!!!!!!!!!!

[TQsmooth5]

The stache is unstoppable!

[LoganCL]

Do it big muchacho!!!!!!!!!!!!!!

The stache is unstoppable!

Thanks guys! Appreciate the support!

08/29/2011

Weight

170.4 lbs
The bloat is continuing to drop off. Should see another pound down tomorrow.

Nutrition

Carbs: 482g
Fat: 96g
Protein: 188g
Calories: 3560*
*I go by what the boxes say. I know this isn't completely accurate, but I've consistently gained this way.

Training

Today was a very humbling day. I think it's something I needed. As some of you may have read, I tested my max bench today.
My last one was 225lbs. Now this was when I did bench and inch or 2 above my chest, but I don't want to sit here and make excuses.
I struggled with and barely got 215lbs. I might even say 205-210lbs to be realistic. While this was a "set-back" I think it was a good wake up call.
Now I have a realistic number to beat. And I have back my goal of putting up 2 plates.

Anyways, the workout was all over the place. Today was an extra day from GVT.
We hit chest, deadlifted since we wanted to try our new inzer belts , and then hit back a little. Here's the workout!

ME Bench Press
185 x 3
205 x 2
225 x 0
225 x 0
215 x 1
185 x 3

Incline DB Press
65 x 10
75 x 7 PR!
75 x 7
65 x 9

Seated Cable Flye
70 x 10
60 x 11
50 x 10

Deadlift
185 x 5
225 x 4
225 x 4


Leg Extension
145 x 12
160 x 10
175 x 8 PR!

Tbar Machine Row
100 x 10
115 x 6
115 x 9 PR! - Highlight of the night.

One-Arm Cable Row
120 x 8
100 x 10
100 x 10

In the end, it was an enlightening workout. Glad it worked out like that. Here's some vids for your viewing pleasure:

Seated Cable Flye


Deadlift


Leg Extension


T-Bar Row Machine


Roomie hitting a new deadlift max at 335lbs! Killing it!


And now, last but not least, FOOD PRON:

Breakfast. I like to start the day with 2 bagels (only one pictured).



My usual pre-workout set-up:



Let me introduce you to "Logan Tacos." I keep it simple. Tortillas, chicken, cheese, and Tapatio. Do you really need anything else?



Money Shot



And a bonus. My sexy hands from deadlifting:

[LoganCL]

Felt wide this morning. Couldn't resist taking a Myspace esque bathroom shot for you guys :



Anyways, feel pretty good for only getting 7 hours of sleep (I work best off of ~10). Getting my eating on early. Bagels are toasting as I type this. Tonight is GVT arms and shoulders. Stay tuned for that update!

[LoganCL]

08/30/2011

Weight
169.4 lbs
*I'm basically psychic with my weight. Should see 168ish tomorrow. If not then, the next day at the latest.

Nutrition

Basically ate the same as yesterday.

Carbs: 482g
Fat: 96g
Protein: 188g
Calories: 3560*

Training

Went in planning on doing GVT arms and shoulders. Rotator cuffs AND elbows were flaring up though so I worked around it.

Dips

Did 5 sets of this at BW+15. Elbow didn't get better so stopped early.

Close Grip Bench Press

95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

Military Press

Elbows HATED this. Switched to lateral raise frenzy. SUCH A BURN.

Barbell Curls

65 x 10 (6 sets)
55 x 10 (4 sets)

Forearms

Notes

While I completely strayed from what I wanted to do, it was good that I backed off and didn't try and push through the pain.
I used to always do that and make the pain worse. And I still got an awesome pump, and a great workout.

Low on food porn today, since I ate basically the same thing, except changed to this:

These babies are called McLogan's. English muffin, chicken, cheese, and ketchup. The four main food groups.

[LoganCL]

Hey guys. Question for everybody. Im gonna start adding more in for legs. I definitely want to squat twice a week. I think my legs respond best from squats. I also want to deadlift once a week. Would something like Sheiko be best? Westside barbell? Was doing some research and just thought I'd get your guys opinions. Thanks!