Vytis - Lean Mass Diet Thread

**Vytis** · 07-21-2008, 05:24 AM

Thanks to Derek for sending along this program to me. Here are my starting stats:

Weight - 183.5 lbs
Bodyfat - 9.4%
Quads - 22
Arms (flexed) - 15.5
Shoulders - 48
Chest - 42.5
Waist - 32

Please see my profile to take a look at the photos I've added....this is my starting point. The goal is to get to the 200lbs mark with single digit bodyfat.
Please wish me luck in my quest for lean muscle.

**vbsunbum1** · 07-21-2008, 05:28 AM

Great to have you join us!

You don't need luck...with Derek's help you'll get where you want to be ...enjoy the ride!

**Vytis** · 07-21-2008, 10:33 AM

Originally Posted by vbsunbum1

Great to have you join us!

You don't need luck...with Derek's help you'll get where you want to be ...enjoy the ride!

Thanks for the welcome. Earlier to this thread I started this in the over 35 forum:

http://forum.bodybuilding.com/showth...hp?t=109081661

This will give an idea about my training goals.

During my last leg workout I wanted to learn what most people say is the proper way of doing squats - a$$ to grass. I never did this before mainly over lower back and knee problems, but I totally swallowed my ego, did a super low weight for about 6 sets, really to learn the exercise. Well that, along with stiff-legged deadlifts must have really hit the muscles, because for the last two days my hamstrings have been screaming......I may be on to something.....

**Beast** · 07-21-2008, 12:12 PM

200 lbs here we come!

**Lando33** · 07-21-2008, 02:09 PM

this is going to be a great log!

With Team Scivation on your side, you better be ready to gain some quality lean mass!

**Vytis** · 07-22-2008, 04:54 AM

Originally Posted by Beast

200 lbs here we come!

Originally Posted by Lando33

this is going to be a great log!

With Team Scivation on your side, you better be ready to gain some quality lean mass!

Wow, you guys have gotten me psyched! Thanks for the encouragement.

This morning I thought I'd try to train before work, which meant starting my back workout at 5:45am. I wanted to give this a try since I would then get my largest meal in right after the workout (hopefully taking advantage of that coveted window of opportunity for muscle growth) and also for convenience, and peace of mind that my weights are done for the day. Surprisingly my strength was pretty good and I wasn't overly tired.

What do you guys think about training first thing in the morning (and before any meals)?

**Vytis** · 07-23-2008, 04:36 AM

I had the worst time geting to sleep last night, finally getting to bed at 1am. That really made my 5:45am training session tough this morning. Aside from my heavy brain fog, I managed to have a pretty good session of arms training. I managed about 9 sets each, relatively heavy, of biceps & triceps. After a few warm up sets I did some close-grip bench, overhead cable extentions, barbell & preacher curls.

The last few nights after work I've been going for walks of about 1 hour. I hope that counts towards my "slow" or low intesity cardio. Considering how humid its been lately, I did manage to build up a good sweat. Hopefully the recent storm will pass so I can go out again tonight.

**Vytis** · 07-24-2008, 04:37 AM

I took a nice walk last night after work since there was a break in the rain. I think we're due for more today.

I was up this morning hitting the weights at 5:45am. Today was shoulders. Here are the exercises done with my best set:

Military Press - 120 x 8
Upright cable rows - 80 x 8
Rear cable shrugs - 205 x 13
Side laterals - 30 x 13

Overall I managed about 20 sets. I like the cable for the rows and shrugs since you have maintain strict form, can't cheat the weight up and you maintain constant tension throughout the entire motion of the exercise.

I'll do some light cardio tonight. For fun I jumped on the scale this morning, I'm up 2.5 lbs since Sunday. I'm currently on the Lean Mass 2500 calorie diet, is this weight gain possible? Should I be overly concerned?

**Vytis** · 07-25-2008, 05:05 AM

Rain kept me on the treadmill last night. Walked at a moderate pace 3.5 for 40 minutes.

This morning worked on legs. This was my second workout focusing on ATG squats. Weight slightly increased, but still pathetically low......

After squats, did supersets of leg extention and hamstring curls. In total did about 18 work sets. The last two I upped the reps to 50 each to get a good burn and totally wipe the muscle out, I think it worked. I ranout of time as I had to start getting ready for work so I'll hit calves tonight.

Going up to Collingwood, a town about 2 hours north of Toronto, this weekend for their annual Elvis Festival. Outside of Memphis this is the largest festival / competition in the World. My little hometown swells when an influx of 80 000 crazed Elvis fans and over 100 jump suited impersonators come to celebrate the King.....good cheesy fun, uh huh....

**Vytis** · 07-26-2008, 11:32 AM

This morning I hit chest with incline press, incline flyes, seated press (emphasizing the lower chest), and dumbbell pullovers. Overall worked about 18 sets. Finished off once again with a couple sets of 50 reps. Before starting those kind of sets you don't really think taht 50 is so much, but when the lactic acid starts to kick in after rep 20, you really hav eto mentally push yourself....

Tomorrow I'll have an update on my measurements. Hopefully I'll see some positive changes.

**Vytis** · 07-28-2008, 06:44 AM

Here's a stat update:

Jul 20 Jul 27

Weight - 183.5 lbs 186 lbs
Bodyfat - 9.4% 10 %
Quads - 22 22.25
Arms (flexed) - 15.5 15.5
Shoulders - 48 48.5
Chest - 42.5 42.5
Waist - 32 32

The only changes seemed to be with weight and bodyfat %. My stregth is up, but it's not reflected with many of the measurements. I am currently strictly adhering to the Lean Mass 2500 calorie plan. I workout 45 min in the morning with a cardio session of 30-45 minutes at night, 7 days a week. I'm a little disappointed that the changes show an increase in bodyfat predominantly. Any comments from the group?

**Vytis** · 07-29-2008, 04:47 AM

Yesterday I managed to do two seperate workouts. In the morning (at 5:45 am) before work I worked shoulders and arms after work (about 5pm). This morning I trained legs, and I'm toying with the idea of doing a second workout tonight as well.

Anyone ever tried a two-a-day training schedule? Does anyone have any good workout plans like this. Considering I'm on a lean mass diet, I'm hoping that the extra calories I'm eating will be better translated into muscle gains with more stimulations from the weights.

Any comments?

**Vytis** · 07-30-2008, 05:03 AM

I'm continuing with a double split routine. Yesterday I finished off my legs with more extentions, curls & hack squats along with calves. I even threw in some front and side laterals for the shoulders.

This morning's workout was back to chest. After a few warm up sets I worked Incline Press, Machine Press (emphasizing lower pecs), Infline & Flat Flyes, in total about 20 sets. So far, my strength is continuing to increase. The early mornings aren't tiring my out, for now.....

Here's my split I'm thinking about:

Day 1 - Chest (am) Back (pm)
Day 2 - Shoulders (am) Arms (pm)
Day 3 - Quads (am) Hams & Calves (pm)

I may take a day off and start the cycle again, or just have off days when the schedule demands it. Now I just need to get through a work day so I head back to the weights and train back.

**Vytis** · 07-31-2008, 04:42 AM

Had a good back workout last night:

Lat Pulldowns
Close Grip Pulldowns
Cable Rows
DB Rows

Worked about 20 sets in total. Once again finished with a flush set, of 50 reps on the cable rows.

This morning was shoulder time. Military Press, Upright Rows, Rear Cable Shrugs and Side Laterals was trained for a toal of 18 sets. My flush set was 50 reps of Shoulder Press. The lactic acid really starts to kick in half way through.

Tonight will be arms. My supplementation at this point consists of creatine, glutamine and BCAA's pre and post workout. I think this along with the diet is contributing to my increases in strength.

Any other supplements out there that I should consider?

**Scivation** · 07-31-2008, 04:46 AM

Originally Posted by Vytis

Here's a stat update:

Jul 20 Jul 27

Weight - 183.5 lbs 186 lbs
Bodyfat - 9.4% 10 %
Quads - 22 22.25
Arms (flexed) - 15.5 15.5
Shoulders - 48 48.5
Chest - 42.5 42.5
Waist - 32 32

The only changes seemed to be with weight and bodyfat %. My stregth is up, but it's not reflected with many of the measurements. I am currently strictly adhering to the Lean Mass 2500 calorie plan. I workout 45 min in the morning with a cardio session of 30-45 minutes at night, 7 days a week. I'm a little disappointed that the changes show an increase in bodyfat predominantly. Any comments from the group?

Waist the same and growth in the right places. AWESOME!

**Vytis** · 07-31-2008, 05:30 AM

Originally Posted by Scivation

Waist the same and growth in the right places. AWESOME!

Just out of curiosity, where is the right place to measure waist circumference, at the widest part, the navel...?

**Scivation** · 07-31-2008, 05:31 AM

Originally Posted by Vytis

Just out of curiosity, where is the right place to measure waist circumference, at the widest part, the navel...?

Navel usually, but as long as it is the same place everytime, that is what matters most.

**Vytis** · 08-01-2008, 04:40 AM

I Trained arms last night, doing alternating sets of the following:

BB Curl / Triceps Pressdown
Preacher Curl / CC Bench
Reverse Grip BB Curl / Overhead Extention

In total about 26 sets.

This morning I worked quads with squats, leg extention and hack squats.

Tonight I'm due for hams & calves.

I do all my training at home. Does anyone have any good leg exercises they can recommend? I have lower back issues, and the pain that I feel during squats and deadlifts really inhibit my lifts. Is there anything else I could do?

**Vytis** · 08-02-2008, 11:28 AM

My hamstrings workout consisted ofstanding and laying leg curls along with stiff legged deads. My lower back is really sore, so the amount of weight used was pretty low. I may eliminate them all together.

Afterwards I did 30 minutes on the treadmill. After reading many posts about the benefits of slow cardio, I decided on this style, walking at a 2% incline at 3.3 mph.

Finally, I worked calves with standing raises using dumbbells.

This morning it was back to chest. I did 18 sets - Incline & decline press, incline & flat flyes. I'm getting stronger each workout. I think my measurements this week will show gains as well.

**Vytis** · 08-04-2008, 07:37 AM

Here are my stats for the end of Week 2:

Jul 20
Weight - 183.5 lbs
Bodyfat - 9.4%
Quads - 22
Arms (flexed) -15.5
Shoulders - 48
Chest - 42.5
Waist - 32

Aug 3
Weight -191.5 lbs
Bodyfat -10 %
Quads - 23
Arms (flexed) -15.75
Shoulders - 49.25
Chest - 43.5
Waist - 32.5

It looks like the endomorph in me is coming out. The increased calories and double-split training have really made a difference since I started on July 20. Here are a couple of pics to gauge the progress:

**Vytis** · 08-05-2008, 06:25 AM

I'm really hoping to get some feedback from the forum members on my progress so far.

Yesterdays workouts consisted of legs. In the am I hit quads with squats, leg extentions and for the first time reverse lunges. I only managed to plug out sets with 20 lbs DB's. By the late afternoon I really felt the muscles in my glutes.

The pm workout was hams and calves with abs and a 30 minute walk.

This morning I worked chest - incline & decline press, flat & incline flyes. My strength is improving, I've worked up to 185lbs on the incline press.

Tonight I'll be working back....I'll let you know how that goes.....

**Vytis** · 08-06-2008, 04:55 AM

My back workout last night was good. After warming up I did 3 sets of pullups, managing about 6 reps. I followed up with wide grip and close grip pulldowns and machine rows. On the last set of each after repping out I cut the weight and plugged out 10-12 more reps to totally burn out the muscle....and it worked.

On Derek's suggestion, I'm adding some more cardio sessions in, and it begun this morning with 35 minutes on the treadmill. I'll probably do a session as well tonight after work. It's wierd not lifting weights this morning. I haven't taken a day off weights since July 21. I like lifting, and it just turns into a habit. We'll see how some days off (cardio days) effect my gains & strength levels....hopefully for the better.

**Vytis** · 08-07-2008, 04:42 AM

The day off from weights yesterday may have given me a little recuperation time since this morning my shoulders felt strong. Here's this morning's workout with the peak weights for each exercise:

Military Press - 6 sets working up to 135x8
Arnold Press - 4 sets - 45x12
Cable Upright Rows - 5 sets - 90x8
Side Laterals - 5 sets - 40x10
Rear Cable Shrugs - 4 sets - 200x12

Tonight I'll be blasting my arms. I'm really going to try to max out tonight and grind out some intense sets.

**mbishoff** · 08-08-2008, 05:48 PM

Bulgarian split squats with dumbells. One foot on bench one out in front. squat down with one leg and back. You can do less wt that a normal squat but still get heavy resistance because you are using one leg.

**mbishoff** · 08-08-2008, 05:57 PM

You can tell you gained size in the two pics you posted. You may not have gotten a bigger measurement size in your arms but they look bigger. They look bigger because your shoulder girth got bigger which makes your arms look bigger. Also, you may not get much of a measurement increase for your shoulders because you, (like me) measure the width.) Your shoulders can get bigger with out getting wider from shoulder to shoulder. they get rounder and more fuller in the fronts and the backs. Keep up the good work. I cant believe your calories are so low. My calories are 3500-4000 a day. Dont expect much growth in your arms. I have heard that you need to gain 10 pounds of boydweight before your arms get girth. I went from 160-172 and got a measley quarter inch... but ill take it. If you get a chance, look at my progress pics and comment.

**Vytis** · 08-09-2008, 11:05 AM

I have missed posting a number of workouts, so it's catchup time.

Aug 7 pm workout - arms:

BB Curl - 4 sets - 135x5
Preacher Curl - 4 sets - 95x10
Hammer Curl - 4 stes - 45x20
CG Bench - 5 sets - 145x10
Pressdowns - 4 sets - 110x10
Cable Overhead Press - 4 sets - 90x10

Aug 8 am workout - Quads

Squats - 5 sets 145x12
Leg Extentions - 5 sets - 200x12
Lunges - 4 sets - 35'sx12
PWO cardio - 20 min treadmill 2% incline, 3.2 mph.

Aug 8 pm workout - Hams & Calves

SLDL - 5 sets - 165x8
Standing Leg Curl - 5 sets - 60x10
DB Calf Raise - 8 sets - 70x15

My legs have always been on the weaker side, and I was never the best at squats. I'm re-learning the exercise and hopefully on the way to increasing poundages.....

**Vytis** · 08-09-2008, 11:07 AM

Originally Posted by mbishoff

You can tell you gained size in the two pics you posted. You may not have gotten a bigger measurement size in your arms but they look bigger. They look bigger because your shoulder girth got bigger which makes your arms look bigger. Also, you may not get much of a measurement increase for your shoulders because you, (like me) measure the width.) Your shoulders can get bigger with out getting wider from shoulder to shoulder. they get rounder and more fuller in the fronts and the backs. Keep up the good work. I cant believe your calories are so low. My calories are 3500-4000 a day. Dont expect much growth in your arms. I have heard that you need to gain 10 pounds of boydweight before your arms get girth. I went from 160-172 and got a measley quarter inch... but ill take it. If you get a chance, look at my progress pics and comment.

Thanks for your comments! It definitely gives me some encouragement to hear others say that they see some progress. My measuremnts are slowly creeping up each week along with my strentgh levels. I'll be posting new pics and updated stats on Sunday. I'm hoping for more positive changes!

**Vytis** · 08-09-2008, 02:34 PM

Here's my schedule from Aug 9:

AM workout - chest

Bench Press - 10 sets - 185x6
Incline Press - 5 sets - 135x12
Flat Flyes - 4 sets - 45x10
DB Pullovers - 3 sets - 65x8

PM workout - back

Chins - 5 sets - BWx8
Wide Grip Pulldowns - 6 sets - 170x8
Machine Rows - 6 sets - 200x10
1 Arm Cable Rows - 3 sets - 70x10

PWO Cardio - 35min treadmill - 2% incline, 3.3 mph

Stats update and pictures tomorrow......

**Vytis** · 08-10-2008, 07:03 AM

Here's my weekly update:

Aug 3
Weight -191.5 lbs
Bodyfat -10 %
Quads - 23
Arms (flexed) -15.75
Shoulders - 49.25
Chest - 43.5
Waist - 32.5

Aug 10
Weight -194 lbs (+2.5)
Bodyfat -10.6 % (+0.6)
Quads - 23.5 (+0.5)
Arms (flexed) -15.75 same
Shoulders - 50 (+0.75)
Chest - 43.5 same
Waist - 32.5 same

Here are photos to compare:

Weight and bodyfat% is up a bit, but I think that my lean muscle mass is also on the rise as is my strength. So overall I think I'm on the right path. Any comments?

**Vytis** · 08-10-2008, 01:42 PM

Aug 10 workouts:

AM - Shoulders

Military Press - 5 sets - 135x10
Arnold Press - 5 sets - 50x10
Cable Upright Row - 4 sets - 90x10
Side Laterals - 4 sets - 35x10
Rear Cable Shrugs - 4 sets - 200x10

Cardio - 35 min. bike

PM - Arms

BB Curl - 4 sets - 135x6
Preacher Curl - 4 sets - 95x10
Hammer Curl - 4 sets - 50x12
CG Bench - 5 sets - 155x9
Pressdowns - 4 sets - 110x12
Cable Overhead Press - 4 sets - 80x10

The weights are going up each workout, which is a good sign. After this workout my arms felt really pumped. Just for fun I decided to do a measurement, and they were up a full inch to 16.75. Now if they could only stay there......

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