Mike's Journal Pt. 2

mivi320 · 10-02-2005, 10:31 AM

Mike's Journal Pt. 2

Well, I've had a few setbacks the past month or so. I've lost quite a bit of LBM, gained some fat mass. I'm ready to change that. My goal is to gain LBM and lose some bodyfat simultaneously. I've done so in the past, and I plan on doing it again. Let's get started.

Training

M-UPPER A

DB Flat Press 3x
Weighted Dips 3x
Hammer Chins 3x
WG Lat Pulldowns 2x
T-bar Rows 3x
DB Shoulder Press 3x
DB Lateral Raise 2x
DB Shrugs 2x
DB Spider Curls 3x
Tricep Pressdowns 3x

W-LOWER A

ATG Squats 5x
Leg Press 4x
DEEP SLDL 4x
DS Leg Curl 1x
Forearm work
Ab work
Calve work

F-UPPER B

BB Flat Press 3x
Incline Press 2x
CG Pulldowns 3x
Rows 2x
Standing BB OH Press 3x
Reverse Fly 2x
Shrugs 2x
E-z bar curl 3x
CG Press 3x

S-LOWER A

ATG Squats 3x
Extensions 3x
Leg Curls 3x
Power Cleans 2x
Ab work
Calve work
Forearm work

Pretty simple. Will be incorporate R/Ping, metabolic work, and some high rep work into every workout.

Diet

Twin Peak's carb cycling plan. The set-up looks a little something like this:

M-3,000 H
T-1,800 N
W-3,000 H
T-2,000 L
F-3,000 H
S-1,800 N
S-2,000 L

3 High days, 2 No days, 2 Low days.
16,600 cals weekly.

Supplementation

1)10g fish Oil daily
2)11g Flaxseed daily
3)3g Sesamin on cardio/off days..1g on workout days before bed
4)Syntrax Matrix
5)Higher Power Whey Protein
6)Caffeine
7)Creatine (Dosage below)

Creatine dosage:

Week 1: Loading phase 20g daily
Rest of weeks: 10g daily

Conclusion

That's it, folks. I'm ready to get bigger and lose some fat simultaneosly. My goal is to gain 1-2lbs. of LBM within the next month-month and a half, increase strength levels, endurance, and lose 1-2% bodyfat. Watch it happen.

Any comments, advice, suggestions would be great

Mike

The Unforsaken · 10-02-2005, 01:12 PM

Good luck bro, looks good. But 3g sesamin? That's a ridiculously huge dose.

waitlifter82 · 10-02-2005, 01:27 PM

What's your cardio like? Length, frequency, intensity?

IMO, you should have a good refeed once a week. Something on the lines of a 3500 calorie day. I would feel like utter **** if I ate 1800 cals, but more power to you. In general, I think the cals are a bit low, and this seems more like a true cut (I rarely go less then 2500cals a day during a cut and lose). However, metabolisms are different so who knows. Good luck

waitlifter82 · 10-02-2005, 01:31 PM

btw, should of used my test prop+tren+clen+t3 idea

sword chucks · 10-02-2005, 01:37 PM

good new plan mivi, I guess I missed the bad spell in your journal but you're usually so dedicated and consistent so it shouldnt be hard to get over

mivi320 · 10-02-2005, 04:55 PM

Quote:

Originally Posted by The Unforsaken

Good luck bro, looks good. But 3g sesamin? That's a ridiculously huge dose.

Hmm..

I'm not familiar with sesamin's dosage. How about 3g on off/cardio days and 1g on workout days?

Quote:

Originally Posted by waitlifter

What's your cardio like? Length, frequency, intensity?

IMO, you should have a good refeed once a week. Something on the lines of a 3500 calorie day. I would feel like utter **** if I ate 1800 cals, but more power to you. In general, I think the cals are a bit low, and this seems more like a true cut (I rarely go less then 2500cals a day during a cut and lose). However, metabolisms are different so who knows. Good luck

Cardio 2x a week. Mostly moderate-high intensity.

Hmm..I think I may increase the cal intake..Good idea. I do wanna gain some LBM back that I lost. Would taking 3g sesamin daily and upping the cals be more beneficial according to my goals?

Quote:

Originally Posted by sword chucks

good new plan mivi, I guess I missed the bad spell in your journal but you're usually so dedicated and consistent so it shouldnt be hard to get over

Thanks man. I appreciate it.

I really have had alot going on this past month-month and a half. My workouts were good, strength wise, but my nutrition and sleep suffered. There was so much stress at the time too, so cortisol levels were at a pinnacle. Hence, loss of LBM.

waitlifter82 · 10-02-2005, 06:49 PM

Quote:

Originally Posted by mivi320

Cardio 2x a week. Mostly moderate-high intensity.

Hmm..I think I may increase the cal intake..Good idea. I do wanna gain some LBM back that I lost. Would taking 3g sesamin daily and upping the cals be more beneficial according to my goals?
.

no keep sesamin dosing as is (and I think you mean 3 doses daily, not 3g. Each serving has 500mg Sesamin)

I would up the L-days to 2500 and the N-days to 2000... JMO

heavylifter954 · 10-02-2005, 08:19 PM

looks good but might want to up the cals as wait said

mivi320 · 10-02-2005, 08:22 PM

Quote:

Originally Posted by waitlifter82

no keep sesamin dosing as is (and I think you mean 3 doses daily, not 3g. Each serving has 500mg Sesamin)

I would up the L-days to 2500 and the N-days to 2000... JMO

Eh, that's what I meant.

Good idea about the cal increase.

Thanks a ton, wait. I appreciate it.

Just some pics of me when I was at my prime..For motivational purposes..

waitlifter82 · 10-02-2005, 08:25 PM

your lower back does/did need(s) help..... wonder what exercise solves this?

khocha · 10-02-2005, 08:26 PM

popeye forearms!

The Unforsaken · 10-02-2005, 10:48 PM

Quote:

Originally Posted by waitlifter82

no keep sesamin dosing as is (and I think you mean 3 doses daily, not 3g. Each serving has 500mg Sesamin)

I would up the L-days to 2500 and the N-days to 2000... JMO

Yeah, I was a little worried about that 3g

I would start with 2 servings a day even. It's powerful stuff, and that might be plenty for what you're trying to do.

sword chucks · 10-03-2005, 05:09 AM

go get those weights mivi

no carb days arent too bad

bearlydavid · 01-29-2006, 11:03 PM

hey mivi, this is david135, been banned and had to get a new name.

So im subscribed

hepennypacker52 · 02-21-2006, 09:01 PM

Lookin' sick wit it. Check out the new logarithm http://forum.bodybuilding.com/showthread.php?t=710330.

svcatch2 · 08-27-2006, 07:26 PM

hey man , just wanted to know if u could post ure height and weight, because im trying to do the same thing u are and are diet , cardio and routine seem to be the about the same so i would like to see how ure doing and ure gains and compare them to mine, for motivation and also to get some tips from u as well thanks man and goood luck!!!!