Xx Andrew's Creative Bulk Diet (Pictures and Data Included) xX

[andrewpoleon]

I'd go with Sheiko or Westside. I do cardio on my off days of Sheiko but nothing intense - Just some uphill walking.

Hmm interesting.

I personally LOVE PHAT but to be blunt its a bit over kill on the volume / 5x days a week. If I was in your shoes Id go with what Erick said. Probably run Westside with one day of GPP and one day Light Cardio.

I did my first day of PHAT today and it seemed pretty good. I am planning on doing just cardio on one of the rest days. Do you have a link to the workout that you just described above?

[ian0789]

Hmm interesting.



I did my first day of PHAT today and it seemed pretty good. I am planning on doing just cardio on one of the rest days. Do you have a link to the workout that you just described above?

What one PHAT or WS? I run my own version of PHAT. Same concept but I run 2xdays of Power Lower vs 1xPower 1xHyper. I find my legs grow better doing this

My PHAT Make up is mainly right now

Monday: Upper Power
DB Bench
DB Row
Push Press
BB Shrug
Weighted Pull Ups
Rope Pull Down
DB Curl

Tuesday: Power Lower
Box Squat
Deal Lift
Box Jump
Leg Curl
Calf

Thursday: Back Shoulder
DB Row
V Lat Pull
BW Chins
DB Shoulder Press
Face Pull
Up Right Row

Friday: Lower Power #2
Front Squat
Romanian Dead Lift
Decline Leg Press
Laying Leg Curl
Calf

Saturday: Chest Arms
DB Bench
Smith Inc Chest Press (Savage Squeeze)
DB Fly
Rope Pull Down
DB Curl
Weighted Bench Dips
Zot Curl

Do a bit of Core on my Lower Days, just hanging leg and planks for the most part. Now and then I drop in some Decline Crunches with holding DB's. I have been putting in 2-3 short of Floor Pressing on my Power Upper Day to work on Benching more. Hope that helps, Id type more but I have to get ready for work ASAP!

WS is the 4day of ME and DE but one one-two of your off days you would do some some GPP like BW Push / Pull Ups, Box Jumps, Tire Flipping, Farmer Walks, Body Squats, Sled Pushing, Conditioning Cardio.

[andrewpoleon]

^ I am just running what Layne posted in his article right now

http://www.simplyshredded.com/mega-f...ated-2011.html

[andrewpoleon]

So here is a little announcement, I am officially 3 days into my contest prep with team 3DMJ. I am thinking of starting this log back up and tracking most things I do, and just talking how this contest prep for a n00bie/ someone who has gone through a lot of dieting BS is going

[ErickStevens]

So here is a little announcement, I am officially 3 days into my contest prep with team 3DMJ. I am thinking of starting this log back up and tracking most things I do, and just talking how this contest prep for a n00bie/ someone who has gone through a lot of dieting BS is going

Yeah! Who is your coach?

[Bnizzle163]

So here is a little announcement, I am officially 3 days into my contest prep with team 3DMJ. I am thinking of starting this log back up and tracking most things I do, and just talking how this contest prep for a n00bie/ someone who has gone through a lot of dieting BS is going

YES!! You're in good hands dude.

[andrewpoleon]

Yeah! Who is your coach?

Brad J. Loomis is my main coach, that guy knows his stuff, cause I pretty much asked him questions non-stop...

YES!! You're in good hands dude.

Haha I know, thanks

[SJB23]

I always lurked back when you used your log. In from the start this time, good luck man!

[andrewpoleon]

Day 4 of Prep

Well it's Back, and I couldn't be happier with my decision of doing this. I feeling really focused, and on Monday my fraternity is going to have a vote to see who is doing the college bodybuilding show for our house, I am running against this other guy, who is also pretty big but I don't think he has the heart and determination that I do. I am also looking into doing another show some time around May, so if anyone knows of any good shows in Washington let me know.




So as for prep, so far its going well...i know 4 days in, it better be, today had an awesome workout, even though it was fasted. So far fasted workouts and 2-3 meals a day are working for me, but according to my coach it would be better if I had a pre-wo meal as well as 4+ meals, so I am slowly trying to transition. Other than that I started at 217.4 went to 213.4 2 days ago and woke up at 214 today, so we'll see what tomorrow holds. But all I know, GO BIG or GO HOME!

Workout

Hammer Strength Row (weight per arm) 180x8, x9, x8

Rack Chins (Weighted) bwx12,x12,x12

Close-Grip Cable Pulldown 165x12, 170x12, 165x12

DB Incline Press 75x10,x10, x10

Machine Fly's 100x12, x12, x12


Food





Toast and Egg/Turkey Hash Brunch




Banana and Apple Snack




CC, Banana, Almond, Vanilla, Kashi Golden Grains Bowl!

[determined4000]

You're counting 8oz diet coke?
Unless you are also separating those eggs and weighing out the whites and yolks, your macros are going to be varying by more than 4 calories.

But anyways, I am in for updates, heavy weights and good food.

[andrewpoleon]

You're counting 8oz diet coke?
Unless you are also separating those eggs and weighing out the whites and yolks, your macros are going to be varying by more than 4 calories.

But anyways, I am in for updates, heavy weights and good food.

I was told to count everything, so if that means, diet things, splenda etc, then so be it. Also, you'd be surprised how consistent eggs are nowdays

[andrewpoleon]

Day 5 of Prep

Rest day, even though less active macros don't change. Felt pretty good.

Workout

None


Food





Flat Iron Steak, Brok and Heirloom orange on the side


Apple Snack




Vanilla CC and Strawberries





Roasted Red Pepper and Tomato soup with turkey and self made croutons, with pearl tomatoes on the side

[andrewpoleon]

Day 6 of Prep

Another day another $

Workout

One Arn DB Row 125x5,x5,x5

Cable Row 225x6,x6,x6

Dumbell Press 100x5,x5,x5

Weighted Dips 45x6,x6,x6

Seated Overhead DB Press 70x5,x4,x5




Food





Chicken, Cilantro Sauce, Broc Apple on the Side


Apple Snack




Carrot Ginger Soup with Sweet Potato, Chicken and Self Made Croutons





Bananas, Almonds and CC

[andrewpoleon]

Day 7 of Prep

Felt pretty good, but man what a long day

Workout

Leg Press (weight on the machine) 810x5, x5, x5

Hack Squat (machine) 230x6, 250x6, 270x6

Leg Curls (Single Leg) 70x6, 75x6, 80x6

Calve Raises 190x6, 195x6, 200x6




Food





Getting my day started, chicken, strawberries, broccoli with cilantro dressing, and then an apple and carrots and chicken for class.






Almonds, CC and Kashi






Bananas, Almond Butter, Apple, Kashi Golden Grains and CC

[andrewpoleon]

Day 8 of Prep

Felt pretty good, but man what a long day

Workout

None, rest




Food





Steak, Broccoli and Orange






Apple, CC and Kashi






Steak, Chicken and Sweet Potato

[andrewpoleon]

Day 9 of Prep

This is what my foods looks like when I don't feel like cooking

Workout

Overhead Push Press 145x10,x10,x10

DB Curls (per arm) 45x9, 45x9, 45x9

Weighted Dipts 20x12,12,10

Lateral DB Fly's 27.5x12,x12,x12




Food





CC Almonds Banana, and for school ON and Apples








CC, Almond Butter, Golden Grains and Dave's Power Seed Bread with Spices and EVOO

[andrewpoleon]

Day 10 of Prep

Back is feeling better so had a great workout and here is a video i did as a form check, my last set of RDL



Workout

Leg Press (weight on the machine) 710x10,x10,10

Leg Extensions (Slow and Hold at the Top, per leg) 100x10,x10,x10

RDL 290x10,x10, 315x8

Walking Lunges (Per Leg, 16-24 total) 145x10,x10,x10




Food





Porcine Powder Dusted Chicken, Cara Cara Orange, Red Bell Pepper and Zucchini






CC, Almonds, Kashi Golden Grains






Butter Strawberry Oatmeal and Chobani



[

[FitStick]

[center]Day 10 of Prep

Back is feeling better so had a great workout and here is a video i did as a form check, my last set of RDL

mirin form, bro. Maybe I've been watching too many deadlift fail videos but your back looks awesome.

[Fastbucks88]

Subed from the beginning, but havent look at this till recently lol.

Sick gains and cuts keep up the good work. I keep looking at this for bulking meals, snack and etc, great ideas btw.
Keep it up and keep us updated.

[Aussie_James]

Back in on this. Dam you make some tasty looking food. Hope you can stay consistent bro!