The 20 Week C.H.A. Lean Mass Experiment

[Jimmy29LI]

Carbohydrate Hater: Jimmy29LI

Experiment Duration: 20 weeks

Goal: Pack on as much LEAN MASS as possible with the C.H.A Diet.

Body Type: Endomorph

Subject Stats:

Age: 31
Height: 6 ft
Weight: 163.5lbs
Shoulders: 47"
Chest: 39"
Waist: 30"
Arms: 14.75"
Forearms: 12"
Quads: 21.50"
Calves: 13.75"

Subject Recent History:

I just spent 14 weeks dieting in order to make weight for MMA reasons. I thought the low carb restrictions would have hindered my performance, but surprisingly it didn't. My goal of fighting in MMA has been fulfilled and it's time to bulk back up, while staying as lean as possible. I finished up dieting at around 1,500 calories, thus I will start by adding 200 calories for my first week of the bulk.

Starting C.H.A Diet:

Protein: 224g
Fat: 90g
Carbs: 0g
Calories: 1,700 cals

Wednesday & Saturday will substitute Veggies for Fats.

Training:

Day 1: Power - Upper Body
Day 2: Power - Lower Body
Day 3: Off
Day 4: Hypertrophy - Chest/Delts/Traps
Day 5: Hypertrophy - Back/Biceps/Triceps
Day 6: Hypertrophy - Legs
Day 7: Off

Supplements:

AST 32x Multi
Primaforce Creaform
Primaforce Substance WPI
Scivation Vasoxplode
Scivation Xtend
Scivation Fenotest
Now Fish Oil
Now Psyllium Husk
Glucosamine/MSM

Notes:

The program starts 12/17/2008

I will be posting my workout/diet/supplementation daily

I just want to thank CoS for giving me the motivation to take this step and Scivation for providing an alternate way for us ex-fat kids to bulk up.

[domingochavez]

"ex-fat kids to bulk up"

Amen to that!

[Jimmy29LI]

Day 1 - December 17th, 2007

Mondays Diet

Meal # 1
6 Egg Whites & 3 Whole Eggs

Meal # 2
5oz Tilapia & 18 Almonds

Meal # 3
5oz Chicken & 18 Almonds

Meal # 4
6oz Chicken & 6 tsp Peanut Butter

Meal # 5
5oz Tilapia & 6 tsp Peanut Butter

Meal # 6
4 Egg Whites & 3 Whole Eggs

Total Calories: 1,700

Mondays Training - Upper Body Power

BB Bench Press
205 x 5
205 x 4
205 x 4

BB Bent Row
175 x 6
175 x 6
175 x 6

BB Overhead Press
115 x 6
115 x 6
115 x 6

Smith Shrugs
200 x 6
200 x 6
200 x 6

CG Bench Press
175 x 6
175 x 5
175 x 5

BB Curls
90 x 6
90 x 4
90 x 4

LI Cardio - 30 Min Post Workout

I was going nuts all day at work thinking about starting my first day of the new program. I got to the gym around 4:30pm, cranked up some Slipknot and hit it. I kept a quick pace and got through the workout in about 35 minutes, then did 30 min of LI Cardio. My strength is definately down right now, but hopefully will shoot up along with the additional calories. I was really focusing on my form and keeping a slow negative while squeezing the muscle(s) being worked.

It's only been a day on the diet, but I can already tell I'm going to like it. Everything was easy to prep and convenient while at the office. Also, the eggs and tilapia are a nice change up from my usual boring chicken diet. I'm going to try and take in whole foods, but when I can't I'll be downing some Substance WPI & Optimum Nutrition Protein.

I also tried sipping Xtend between meals, which filled me up and tasted great.

Bottom line, great first day...tomorrow Squats!

[liftingismylife]

Nice start Jimmy, keep it up and results will be great in no time!

[Jimmy29LI]

Originally Posted by domingochavez

"ex-fat kids to bulk up"

Amen to that!

Yup, you know you're an endo when you gain 2lbs from smelling a damn twinkie.

Originally Posted by liftingismylife

Nice start Jimmy, keep it up and results will be great in no time!

Thanks for the post, Bro. I'm definately fired up for this!

[Jimmy29LI]

Day 2 - December 18th, 2007

Tuesdays Diet

Meal # 1
6 Egg Whites & 3 Whole Eggs

Meal # 2
5oz Tilapia & 18 Almonds

Meal # 3
5oz Chicken & 18 Almonds

Meal # 4
6oz Chicken & 6 tsp Peanut Butter

Meal # 5
5oz Tilapia & 6 tsp Peanut Butter

Meal # 6
Gonna try Marc's Egg Carb free Pancake tonight - 4 Egg Whites & 3 Whole Eggs, Psyllium Husks, Cinnamon, Walden Farms Apple Sauce

Total Calories: 1,700

Tuesdays Training - Lower Body Power

BB Squats
205 x 6
205 x 6
205 x 6

BB SLDL
205 x 6
205 x 6
205 x 6

DB Walking Lunges
20 x 24 Steps
20 x 24 Steps
20 x 24 Steps

Seated Calve Raises
115 x 6
115 x 6
115 x 6

Hanging Leg Raises
3 Sets

Swiss Ball Crunches
3 Sets

LI Cardio - 25 Min Post Workout

I thought to myself that 12 total sets is gonna be cake. Well, I was dead wrong! Squats were extremely humbling as I only nailed 205 for 6 reps, but my form was spot on. I love how it feels when you get that perfect rep and you feel it throughout your entire leg. My hips are always tight so some extra stretching before stepping into the rack definately helped. The SLDL's felt great and I made sure to keep my glutes back getting a solid stretch in the Hammies. The walking lunges were just brutal and destroyed my Quads/Glutes. It's been about 5 months since I've done them, so I'm sure I'll feel it tomorrow.

Tomorrow is my first "swap fat for veggie day" and I'm looking forward to a butt load of green beans!

I feel great so far, lots of energy and enjoying all the healthy fats. (especially the Peanut Butter!)

[billfinkbiner]

You mixed martial artists are amazing. The work you guys do makes contest prep seem like a nap. Watching MMA really helped motivate me for both of my shows this year.

Good luck on the lean mass. If you can step into the ring/cage, then you will definately succeed at this.

[Jimmy29LI]

Originally Posted by billfinkbiner

You mixed martial artists are amazing. The work you guys do makes contest prep seem like a nap. Watching MMA really helped motivate me for both of my shows this year.

Good luck on the lean mass. If you can step into the ring/cage, then you will definately succeed at this.

Wow...thanks for the encouraging post, Bill. I really appreciate it!

Yeah, entering the cage in MMA tends to change the way you view alot of things. Work ethic, pain thresholds, endurance, fear, aggression, etc...they take on a whole new meaning.

At this point I'd much rather go through the pain of squeezing up a few extra reps than get caught in a bare naked choke.

[ChokeOnStrength]

Happy to see you back at it bro.


NOW, the question I have is... DID YOU WIN???

[Jimmy29LI]

Originally Posted by ChokeOnStrength

Happy to see you back at it bro.

I was wondering how long it was going to take you to find this thread. lol

Originally Posted by ChokeOnStrength

NOW, the question I have is... DID YOU WIN???

I KO'd him with 2:12 left in the 2nd round.

There was no f'in way I was going to lose that fight after putting my body through 14 weeks of hell.

[ChokeOnStrength]

Originally Posted by Jimmy29LI

I was wondering how long it was going to take you to find this thread. lol



I KO'd him with 2:12 left in the 2nd round.

There was no f'in way I was going to lose that fight after putting my body through 14 weeks of hell.

Haha, well wonder no more bro, I found it. And all I can say about you KO'ing him is... HELL YEAH! That's my bro. Big J doesn't just beat em, he knocks em out.

[bodybuildit]

good luck and subbed. are you still training for MMA fighting?

[Jimmy29LI]

Originally Posted by ChokeOnStrength

Haha, well wonder no more bro, I found it. And all I can say about you KO'ing him is... HELL YEAH! That's my bro. Big J doesn't just beat em, he knocks em out.

There is nothing like getting into a good scrap! You know what I'm talkin' about, C. BTW, your last contest prep journal was a big motivator for me during my fight prep. If I didn't feel like training, I just opened up that thread to get my ass back on track.

Originally Posted by bodybuildit

good luck and subbed. are you still training for MMA fighting?

Thanks for the post bro! I'm not training MMA at the moment, my body is pretty beat up from all of the hard training. So, I'm focusing all of my energy on a "long" lean bulk. Stay tuned.

[Jimmy29LI]

Day 3 - December 19th, 2007

*Rest Day*

Wednesday's Diet - Protein & Veggie Day

Meal # 1
6oz Chicken & 1.5 Cups of Green Beens

Meal # 2
Primaforce Substance WPI & 1 Cup of Green Beans

Meal # 3
5oz Tilapia & 1 Cup of Green Beans

Meal # 4
5oz Chicken & 1 Cup of Green Beans

Meal # 5
6oz Tilapia & 1.5 Cup of Green Beans

Meal # 6
3oz Chicken, 6 Egg Whites & 1 Cup of Green Beans

I tried Marc's Egg Carb free Pancake last night. I did 4 Egg Whites & 3 Whole Eggs, Psyllium Husks, Cinnamon, Splenda and Walden Farms Strawberry topping. It tasted damn good! The Psyllium Husk inflates this thing to enormous proportions...I was stuffed! Thanks for the recipe Marc.

I woke up a bit sore this morning, especially in my quads. It was probably due to the walking lunges (hell) from yesterday. Other than that, I?m feeling lean and feeling good.

Today?s veggie consumption resembled an average day on the cut diet. I thought I'd be starving without taking in any fat, but I wasn't. I feel just as I did yesterday when taking in 90g's of fat. Although I?d love a huge spoon of PB right now!

Tomorrow is Hypertrophy Chest, Delts and Traps!

[Jimmy29LI]

Day 4 - December 20th, 2007

Thursdays Diet

Meal # 1
6 Egg Whites & 3 Whole Eggs

Meal # 2
5oz Tilapia & 18 Almonds

Meal # 3
5oz Chicken & 18 Almonds

Meal # 4
6oz Chicken & 6 tsp Peanut Butter

Meal # 5
5oz Tilapia & 6 tsp Peanut Butter

Meal # 6
Will be having Marc's Egg Carb free Pancake - 4 Egg Whites & 3 Whole Eggs, Psyllium Husks, Cinnamon, Walden Farms Apple Sauce

Total Calories: 1,700

Thursday's Training - Chest, Delts, Traps

DB Bench Press
75 x 10
75 x 9
75 x 7

BB Incline Bench
135 x 7
135 x 6
135 x 6

DB Flys
35 x 8
35 x 8
35 x 8

DB Lat Raises
20 x 12
20 x 10
20 x 10

1-Arm Cable Lat Raises
20 x 10
20 x 10
20 x 10

DB Shrugs
75 x 10
75 x 10
75 x 10

Smith Shrugs
140 x 10
140 x 10
140 x 10

LI Cardio - 30 Min Post Workout

It was good to get back to a protein/fat day not only for the tasty fats, but for the simplicity of prepping/carrying the meals. This diet is so easy to follow! I like the rotation I've set up varying my protein sources, but I will throw in a lean beef meal here and there. There is nothing like a good steak after a rough training session.

It feels great working each muscle group 2x per week. I've always responded better to a higher volume program such as this. My strength is really down...I remember doing 100lbs DB Chest Presses for reps last year, today I threw up 75lbs. I was about 20lbs heavier at the time but it's still kind of frustrating. However, I know my muscle memory will kick in and the strength will follow. I'm actually focusing more on my form this time around, putting more pressure on the muscle. I'm also finding that being leaner gives you a much better pump.

Day 4 is in the books and I'm not missing carbs yet! Tomorrow Backs & Arms!

[bodybuildit]

good workout. is the lack of carbs effecting your performance/workouts at all?

[Jimmy29LI]

Originally Posted by bodybuildit

good workout. is the lack of carbs effecting your performance/workouts at all?

Not at all. My energy level has actually been more consistant since starting the diet. I found that carbs would either give me a burst of energy or make me sleepy. This diet seemes to use healthy fats and protein to put your body on cruise control, keeping energy levels consistant. In fact, I didn't even want to stop lifting today! I had plenty of energy to bang out some more sets, but I'm sticking to the plan

[Jimmy29LI]

Day 5 - December 21th, 2007

Fridays Diet

Meal # 1
6 Egg Whites & 3 Whole Eggs

Meal # 2
5oz Tilapia & 18 Almonds

Meal # 3
5oz Chicken & 18 Almonds

Meal # 4
6oz Chicken & 6 tsp Peanut Butter

Meal # 5
5oz Tilapia & 6 tsp Peanut Butter

Meal # 6
4 Egg Whites & 3 Whole Eggs

Total Calories: 1,700

Fridays Training - Back & Arms

Pull Ups
Body Weight x 10
Body Weight x 10
Body Weight x 8

Lat Pulldowns
90 x 10
90 x 10
90 x 10

Seated Rows
90 x 10
90 x 10
90 x 10

DB Rows
50 x 8
50 x 8
50 x 8

DB Curls
35 x 7
35 x 6
35 x 6

Skull Crushers
50 x 12
50 x 10
50 x 10

Peacher Curls
50 x 10
50 x 8
50 x 8

Tricep V-Bar Pushdown
60 x 10
60 x 8
60 x 8

LI Cardio - 20 Min Post Workout

Best workout on the C.H.A. thus far...I had plenty of energy and the pumps were great. My form on everything was spot on, especially on pull ups, seated rows and DB Curls. I supersetted arms for a change and loved the way that felt. I'll definately be doing that again next week. My wife brought home a whole bunch of cookies and other sugary carbs, but I wasn't even tempted. I'm just craving protein and fat!

Since starting the diet, I've been strict on every single meal so I'm taking the wife out Sunday night for a planned cheat meal. I'm sensing a massive beef/fat orgy at the local steak/burger place.

Sunday is Hypertrophy Leg Day...

[bodybuildit]

Good workout. Are you gaining on 1700 calories currently?

[Jimmy29LI]

Originally Posted by bodybuildit

Good workout. Are you gaining on 1700 calories currently?

It's been only 5 days since stopping my cut of 1,500 cals to moving up to 1,700 cals, so it's a little too early to tell. Starting this Sunday, I'll be doing weekly weigh-ins and measurements to see what adjustments need to be made. I would imagine it will take a few weeks for me to slowly bring up my cals to maintnance before the weight starts to increase.

[Jimmy29LI]

Day 6 - December 22nd, 2007

*Rest Day*

Saturday's Diet - Protein & Veggie Day

Meal # 1
6oz Chicken & 1.5 Cups of Green Beens

Meal # 2
5oz Tilapia & 1.5 Cup of Green Beans

Meal # 3
5oz Tilapia & 1.5 Cup of Green Beans

Meal # 4
2 Scoops of MHP Whey Protein & 1.5 Cup of Green Beans

Meal # 5
3oz Chicken/6 Egg Whites & 1.5 Cup of Green Beans

Meal # 6
1 Can Tuna & 1 Cup of Green Beans

Total Cals: 1,700

Notes: Spent a relaxing rest day with the wife.

[Jimmy29LI]

1st Week Analysis

I did my 1st weekly weigh-in/measurement Day this morning.

1,700 - 1,750 cals = no change in weight or measurements, however look slighly leaner in the mirror.

As a result, I will be upping my calories to the C.H.A 2,000 program for week 2.

Thoughts:

It's good to see my metabolism working with the increase in calories. I didn't expect any weight gain as I'm still getting back to my maintnance metabolic rate. I'm really interested to see how my body handles the 2,000 for this week. It will also be good to eat more, which will be more satisfying and most likely give me more fuel for my workouts.

[Jimmy29LI]

Day 7 - December 23rd, 2007

Sundays Diet

Meal # 1
4 Egg Whites & 4 Whole Eggs

Meal # 2
6oz Chicken & 8 tsp Peanut Butter

Meal # 3
6oz Chicken & 24 Almonds

Meal # 4
6oz Chicken & 8 tsp Peanut Butter

Meal # 5
6oz Chicken & 18 Almonds

Meal # 6
6 Egg Whites & 3 Whole Eggs

Total Calories: 2,000 (1st day of calorie bump)

Sundays Training - Hypertrophy Legs

Hack Squats
180 x 6
180 x 6
180 x 6

Leg Press
180 x 15
180 x 15
180 x 15

Leg Ext
65 x 12
65 x 12
65 x 12

Leg Curls
55 x 15
55 x 15
55 x 15

Seated Calve Raises
70 x 12
70 x 12
70 x 12

Leg Press Calves
50 x 12
50 x 12
50 x 12

Hanging Leg Raises
3 Sets

Swiss Ball Crunches
3 Sets

LI Cardio - 20 Min Post Workout

The increase in calories was great and kept me reasonably full throughout the day. The high rep legs were pretty rough, but gave me a good burn.

I'm looking forward to tomorrows workout to see if I can add some weights/reps to last weeks uppder body workout.

[Jimmy29LI]

Day 8 - December 24th, 2007

Mondays Diet

Meal # 1
6oz Chicken & 24 Almonds

Meal # 2
6oz Chicken & 24 Almonds

Meal # 3
6oz Chicken & 24 Almonds

Meal # 4
6oz Chicken & 24 Almonds

Meal # 5
6oz Chicken & 24 Almonds

Meal # 6
6 Egg Whites & 3 Whole Eggs

Total Calories: 2,050

Mondays Training - Upper Body Power

BB Bench Press
205 x 6
205 x 6
205 x 6

BB Bent Row
185 x 6
185 x 5
185 x 4

BB Overhead Press
125 x 5
125 x 4
125 x 4

BB Shrugs
245 x 6
245 x 6
245 x 6

CG Bench Press
185 x 6
185 x 4
185 x 4

BB Curls
95 x 5
85 x 6
85 x 5

LI Cardio - None due to time constraints

I had to train super early this morning due to having a state certification exam later in the day. I was able to get more reps and/or add more weight to all my exercises. I'm really getting back into it!

Probably wondering, "why all the chicken today?" Well, I was all over the place today and chicken is the easiest to prepare/carry without going bad. I had some serious dessert temptation at my mothers house, but I plan on eating some serious roast beef tomorrow so I was strict.

Tomorrow is usually leg day but my gym is closed. I will be moving leg day to Wednesday, which is my usual off day. No harm done.

Merry Christmas Everybody!!!

[Jimmy29LI]

Day 9 - December 25th, 2007

*Rest Day*

Tuesday's Diet - Protein & Veggie Day

Meal # 1
6oz Chicken & 2 Cups of Green Beens

Meal # 2
6oz Tilapia & 2 Cups of Green Beans

Meal # 3
6oz Chicken & 2 Cups of Green Beans

Meal # 4
lots of Roasted Ham/Steak & 2 Cups of Green Beans

Meal # 5
6oz Chicken & 2 Cups of Green Beans

Meal # 6
6oz Chicken & 2 Cups of Green Beans

I'm so full from all of the veggies! My wife and I hosted Christmas at our house for the family so it was pretty hectic. Diet was very clean for a holiday...I did manage a meat orgy with meal #4! Damn tasty too! I can't wait to hit legs tomorrow.

[Jimmy29LI]

Day 10 - December 26th, 2007

Wednesdays Diet

Meal # 1
6oz Chicken & 2 Tbsp Peanut Butter

Meal # 2
1 Nitrotech RTD Shake & 24 Almonds

Meal # 3
6oz Salmon Filet

Meal # 4
6oz Tilapia & 2 Tbsp Peanut Butter

Meal # 5
6oz 90% Lean Beef

Meal # 6
6oz Chicken & 6 Tsp Peanut Butter

Total Calories: 2,000

Tuesdays Training - Lower Body Power

BB Squats
215 x 6
215 x 6
215 x 6

BB SLDL
215 x 6
215 x 6
215 x 6

DB Walking Lunges
25 x 24 Steps
25 x 24 Steps
25 x 24 Steps

Seated Calve Raises
125 x 6
125 x 6
125 x 6

LI Cardio - 20 Min Post Workout

I increased my Squats, SDLD's and Calve Raise lifts by 10lbs and was still able to nail 6 reps. I'll be upping those weights by another 10lbs next week. I was also able to increase my walking lunges by +5lbs for 24 reps.

I got the new Foreman Grill for Christmas, which is awesome! It's going to make my life alot easier considering our oven blows.

I'm also introducing Salmon to the diet, which kills 2 birds with 1 stone (has all the proteins & fats needed for the meal). Very easy!

This morning was a bit rough...dealing with ALL the veggies I ate yesterday. The only downside of the diet thus far. Tomorrow is Chest/Traps/Delts.

[Jimmy29LI]

Day 11 - December 27th, 2007

Thursdays Diet

Meal # 1
6oz Chicken & 24 Almonds

Meal # 2
6oz Salmon

Meal # 3
6oz Chicken & 24 Almonds

Meal # 4
6oz Tilapia & 2 Tbsp Peanut Butter

Meal # 5
6oz Chicken & 2 Tbsp Peanut Butter

Meal # 6
6 Egg Whites & 3 Whole Eggs

Total Calories: 2,000

Thursday's Training - Chest, Delts, Traps

DB Bench Press
80 x 10
80 x 9
80 x 6

BB Incline Bench
135 x 8
135 x 7
135 x 7

DB Flys
35 x 10
35 x 10
35 x 10

DB Lat Raises
25 x 10
25 x 8
25 x 7

1-Arm Cable Lat Raises
25 x 10
25 x 10
25 x 8

DB Shrugs
80 x 10
80 x 10
80 x 10

Smith Shrugs
160 x 10
160 x 10
160 x 10

Hanging Knee Raises
3 Sets

Swiss Ball Crunches
3 Sets

LI Cardio - 20 Min Post Workout

I kept a nice pace and increased the weight or added reps to all my exercises. My body seems to be getting used to the 5-day program, as I'm not as sore as last week. Energy level is still pretty high and appetite is strong. Hopefully, I'll be bumping up to 2,250 cals next week pending zero weight gain.

[bodybuildit]

How many calories could you maintain at before your cut?

[Jimmy29LI]

Originally Posted by bodybuildit

How many calories could you maintain at before your cut?

Approximately 2,500 Cals at 180lbs.

[ChokeOnStrength]

"The victory of success is half won when one gains the habit of setting goals and achieving them. Even the most tedious chore will become endurable as you parade through each day convinced that every task, no matter how menial or boring, brings you closer to fulfilling your dreams."

When the road gets rough, keep going.

When the road runs out of pavement, keep going.

When the road tries to stop you, keep going.

Cause at the end of the day, it is us who create the road, it never ends for the champions who forge their own path.

Keep going.