Power lifter? Bodybuilder? come on in!

[Normagene]

Thanks for the suggestions. I already do most of those, only a half avocado daily though, and I switched over to almond butter. Which in my opinion taste better than peanut butter. Coconut oil I use daily, not just for calories, but every morning I use a small spoonful to slosh around for 15 minutes. Best thing in the world for your gums and killing bacteria.

Haven't weighed-in in two wks now. So Sunday will be the end of my bulking routine, and I'll post my start/end numbers. Have to say my strength has greatly increased, even though I don't lift heavy anymore, don't want to risk an injury, and still recovering from back surgery, so it's mostly body weight resistance and light weights.

Squat only my weight or just a tad more, which is very easy to do for 20/25 reps. My goal was to hit 25 Decline Pushups, feet on the bench while holding Dumbbells to get lower, which I have accomplished . Cardio I've kept to a minimum.

I just naturally have a small frame, size 0, 2, or 4 depending on the brand name, so getting a "stocky" build is nearly impossible.

Again, thanks for the good advice. This wk I'm adding another protein drink in between meals, so that's three per day plus meals and snacks.

[Mydivorcegift]

Originally Posted by Normagene

Thanks for the suggestions. I already do most of those, only a half avocado daily though, and I switched over to almond butter. Which in my opinion taste better than peanut butter. Coconut oil I use daily, not just for calories, but every morning I use a small spoonful to slosh around for 15 minutes. Best thing in the world for your gums and killing bacteria.

Haven't weighed-in in two wks now. So Sunday will be the end of my bulking routine, and I'll post my start/end numbers. Have to say my strength has greatly increased, even though I don't lift heavy anymore, don't want to risk an injury, and still recovering from back surgery, so it's mostly body weight resistance and light weights.

Squat only my weight or just a tad more, which is very easy to do for 20/25 reps. My goal was to hit 25 Decline Pushups, feet on the bench while holding Dumbbells to get lower, which I have accomplished . Cardio I've kept to a minimum.

I just naturally have a small frame, size 0, 2, or 4 depending on the brand name, so getting a "stocky" build is nearly impossible.

Again, thanks for the good advice. This wk I'm adding another protein drink in between meals, so that's three per day plus meals and snacks.

Ummm

Where's the pics?

[CFD]

Hi all. I'm still here, haven't been in the gym for way to long, injury after injury, not related to lifting.

Anyways you may find this interesting, there's a lot of info but I will try to weed out the unnecessary and post it in sections if need be.

This is from a program called 14 day muscle mass. A few years ago when I went on a weight loss diet and exercise program I went from 235lbs to 165lbs, I then followed this for a short while and went to 185, that was where I was in the photo's I posted in the weight loss thread. It does require a lot of eating and you have to adjust it to your schedule but it will work with most people. There is a link in one of the pages for various meal plans, check it out.

The concept of Extreme (Anabolic) Overfeeding is to consume 1500 over

the number of calories (12-14.5 per pound of bodyweight) it takes to maintain

existing muscle mass. A 200 lbs. bodybuilder for example requires

2,400

(200 x 12) to

2,900 calories (200 x 14.5) to maintain existing muscle mass/

strength and compensate for daily (exertion) activity levels.. Adding 1500

more calories jumps the daily totals up to 3,900-4,400 MEGA-CALORIES.

In some difficult to gain muscle mass cases an addition of 500 calories daily

each week may be necessary.

EXTREME (ANABOLIC) OVERFEEDING CONSUMPTIONS

PER DAY OBJECTIVES:

CALORIE LEVEL REQUIREMENTS 3,900-4,400

12-14.5 calo ries per pound of bodyweig ht (+ 1,500)

COMPLETE PROTEINS 20%

COMPLEX CARBOHYDRATES 50%

FATS 30%

(Saturated-Monounsaturated-Polyunsaturated)

Note:

The macronutrient percentages shown above are the recommendation of

Dr. Akerfeldt, but are not written in stone. You may find that due to your own

unique individuality a different macronutrient ratio may be better utilized such

as: ___Protein 30-55% Carbs 40-45% Fats 10-15%___

Thoughts On The Macronutrient Ratio Theory

Don’t handcuff yourself to a fixed macronutrient rationing pattern, as shown

in the display chart above, day after day. Macronutrient ratios need to be

adjusted in accordance with non training and training days, be it for the

overfeeding or underfeeding phases of the Anabolic Burst Cycle System..

For example on training days you may need to consume 25% of calories in

the form of proteins, 60% carbohydrates and 15% fats. On non-training days

the ratios could hypothetically change to 40% proteins, 50% carbohydrates

and 10% fats.

Additionally the macronutrient ratio’s for pre and post workout meals/snacks

will be different than for the same time meal/snack schedules on non-workout

days. Without a doubt daily macronutrient ratios are difficult to guestimate,

unless you are under the watchful eye of Chris Aceto, Chad Nichols or Hany

Rambod.

To accomplish a goal of gaining muscle mass, you must keep track of the

ratio of macro-nutrients and daily calories consumed. If you haven’t been

keeping track, how can you be sure you are giving your body what it needs

to maintain and increase the anabolic muscle building metabolism?

To access your current nutritional

protocol on a daily basis with accuracy

it is a good idea to keep a detailed

record of everything you eat on a daily

basis. Weigh and measure all foods

and record the amounts eaten at each

meal. At the end of the week, calculate

the total calories, grams of proteins,

carbohydrates, fats and ratios of each

and then average out the daily calories

consumed. Armed with this information

it’s now just a matter of subtracting the ratio of macronutrient calories as

discussed earlier for achieving the desired muscle mass gain effect.

To access your current nutritional protocol on a daily basis with accuracy

it is a good idea to keep a detailed record of everything you eat on a daily

basis. Weigh and measure all foods and record the amounts eaten at each

meal. At the end of the week, calculate the total calories, grams of proteins,

carbohydrates, fats and ratios of each. Figure your average daily calories.

Armed with this information it’s now just a matter of subtracting the ratio of

macronutrient calories as discussed earlier for achieving the desired muscle

mass gain effect.

[CFD]

Sacred Nutrition Adventure

Larry Scott, the first IFBB Mr. Olympia, has said on hundreds of occasions

that putting on muscle mass is at least 80% nutrition. Actually, when Larry

said 80%, he just picked that figure out of the air to emphasize upon the

mindset of bodybuilders just how important the nutrition factor is when

combined with heavy iron workouts.

Note:

No amount of training can offset a poor nutritional lifestyle. You won’t

recover and adapt between workout sessions if you are eating too little of the

proper foods (or too much of the wrong ones).

To get anabolic steroid-quality growth with FOOD instead of drugs begins by

consuming sufficient quantities of (“low-water”) macronutrient unprocessed

super foods for the muscle mass building phase. This necessarily incomplete

list of ‘LIFE FORCE’ foods include:

PROTEINS

Fish –

Is the easiest meat to assimilate, and pound for pound it contains

more protein than any of the other listed meats.

White fish:

This is fish that is less than 2 percent fat, including cod, flounder,

haddock, pike, yellow perch, and sea bass.

Fat Fish:

This is fish that has 2-5 percent fat, including brook trout, mullet

and white perch.

Oily Fish:

This is fish that contains 5 percent

or more of Omega 3 fats, and includes herring,

lake trout, salmon, sardines, and tuna. Tuna is

an excellent source of protein, but be sure it is

water packed and sodium-free.

15

Japanese-style sushi and sashimi

(raw fish), prepared by an experienced

chef are excellent and highly recommended protein sources.

Poultry –

Chicken (skinless breasts), Duck, Quail, Squab and Turkey

Meats –

Beef (flank steak), lamb and veal –

Trim off all fat and cook as rare as possible.

Obtain fresh, not precooked, pre-packaged or

canned.

Use alternative cooking methods such as

grilling, pan searing, micro waving and

smoking for fish, poultry and meats

Dairy Products –

Cream Cheese, Cottage Cheese, Milk, Butter Milk, Yogurt

(low fat), Various Cheeses ((Cheddar, Jack, Mozzarella, Parmesan, Swiss,

etc.), Egg Whites

CARBOHYDRATES

Desirable carbohydrates should come from breads and cereals; fruits, “high

water”

vegetables, plus fresh squeezed juices; and simple, unrefined sugars.

Here are some examples:

Oatmeal, Pasta, Pitas, Rice (Brown/long cooking), Stone Ground Whole

Grain Bread and Yams

Apples, Cantaloupes, Grapes (white and

dark), Grapefruit, Oranges, Pears, Plums and

Strawberries

Asparagus, Broccoli, Green Peppers,

Mushrooms, Spring Mix Salad, Tomatoes and

Fresh or Frozen Green Beans, Carrots, and Corn

16

FATS

Friendly (Good) Fats include Unrefined/unprocessed Canola Oil, Flaxseed

Oil, Virgin Olive Oil (strong olive flavor), Peanut Butter (all natural), Raw Nuts,

Safflower Oil, Sesame Seed Oil (strong nutty flavor), Sour Cream (low fat)

and Wheat Germ Oil

______Junk-Food Cheat Strategy______

Extreme overfeeding requires eating prodigious amounts of Protein-Rich,

High-Calorie Foods-Plus Lots of (Certified Raw) Milk. A bodybuilder, who

really wants to put on some muscle size and gain strength, should adopt a

Junk-Food Cheat Strategy by avoiding certain foods and eating everything

else.

Avoid These Food Traps:

Stay

clear of the cardiac specials such as;

cheeseburgers, French fries, hot dogs,

pizza and sausage etc. Eliminate all white

sugar from the diet – use honey or raw

sugar instead and use it liberally. No more

white bread and rolls – use whole wheat or

corn bread only liberally spread with sweet butter. Do not eat candy but if you

crave a sweet, make it pure chocolate. Forget the oleo and use real butter

– generously. Eliminate fancy ‘one dessert to many’ pastries – pies, cakes,

cookies and doughnuts.

Eat These Foods:

Natural ice cream, chocolate

or banana pudding, natural brown rice pudding

or a dish of sliced bananas, dates figs with

honey; serve all of these with heavy cream.

All types of rich soups and stews; thick gravies,

all types of cereals, especially oatmeal (with

heavy cream, not milk or half-and-half), all pasta

17

dishes, 2 quarts of milk a day, seedless raisins, dates, fresh figs, banana’s;

plenty of potatoes baked in their skins, with butter, yams and unsalted nuts.

Beverages:

Distilled or purified water, herb tea, bottled vegetable and fruit

juices from fresh sources. Drink fresh fruit juices preferable on a empty

stomach upon arising in the morning. Also drinking a high-glycemic simple

carb drink such as fresh squeezed orange juice (with some protein powder

mixed in) 30-40 minutes after a workout session spikes insulin levels which

in turn shunts glycogen and protein into workout depleted muscles.

Drinking fruit juices at any other time, except when consumed with solid food

meals, tends to cause insulin levels to sky rocket. As a result fat that normally

would be used for energy is shoved into the muscles by the insulin spike.

Work Break Snacks:

At break-times at work, drink

muscle shakes and/or eat protein bars. If you are low on

the dollar bills and can’t afford to buy commercial brand

muscle shakes and protein bars, here are some ‘broke till

payday’ optimum anabolic advantage recipes for each.

BONZAI MUSCLE SHAKE

This muscle shake will give you some extra calories and compared to the

ready-to-drink shakes it isn’t that expensive.

2 cups non-fat milk

2 raw eggs

½ cup heavy whipping cream

8 tbsp. powdered milk

2 tbsp. peanut butter

2 scoops ice cream

2 tbsp. 100% egg protein

1 banana

Mix ingredients in a blender at high speed for 20 seconds and drink entire

amount twice daily or more in addition to regular meals.

18

SPARTAN MUSCLE SHAKE

Mix up 1 liter of Raw Goats Milk + 12 organic raw eggs + 2 large

tablespoons of raw honey (a banana is optional). Blend the ingredients

and store in the fridge.

Drink ½ to 1 glass full every 2-3 hours after

training up until you retire to bed. You can also drink this muscle shake

at two other preferred times during the day as well

This protein muscle shake come from the super nutrition kitchen of

Australian bodybuilder, Anthony Bova the creator of the. SPARTAN

HEALTH REGIMEN program which is a diet, training and lifestyle program

aimed at health and fitness fanatics

POOR MAN’S PROTEIN BAR

Here is a protein bar you can make at home. It’s quick, basic and loaded

with quality calories Ace Iron Man magazine professional photographer,

Mike Neveux once said a concoction almost identical to this, helped

transform him from a skinny runt to a formidable size. For about two

years, wherever he went the (protein bars) went along with lots of milk!

1 cup natural creamy peanut butter

1 cup dark raw uncooked honey

*1 cup protein powder

3 cups raw wheat germ

Mix the ingredients together in a bowl. Press the mixture into an oblong

dish or pan Tupperware is nice. Put it into the fridge, cut into squares.

* Any powder you prefer will be fine as long as it’s easily digested – and tasty!!

[CFD]

Eat By the Cloc k

8 Extreme (Ana bolic) Overfee ding [s] Per Day

During the next 14 days it will be advantageous to spread-out your meals/

snacks into a synchronistic 8-feedings-a-day frequency plan (aka-Meal

Patterning) in order to avoid having to eat 3 huge meals. To get the calories

and macronutrients needed you’ll almost certainly have to resort to this type

of eating habit…for it cannot be obtained by eating 3 huge meals a day

unless you want to have a huge belly, poor digestion, and feel sluggish etc.

Let about 1.5 to 2.0 hours elapse between feedings of meals/snacks for good

digestion.

The 8 meals/snacks suggestion” is a definite ‘must follow’… since your

objective is to gain maximum muscle mass and strength fast! Plan a meal/

snack-schedule which best fits your daily routine and don’t deviate from it.

Why? The internal mechanisms of the body respond best to regularity and

as a result the reflex action of the digestive system becomes very calorie

efficient.

Unless you are a contest entering and winning or sponsored tier one Pro,

most bodybuilders have to earn a living in order to pay the bills and put food

on the table. With that in mind here’s a sample Eat By the Clock 8 meals/

snacks-a-day food map that segues nicely

into an 8 hour work day.

Breakfast, lunch and supper will account

for about 74% of daily calories consumed

while the remaining 26% consists

of supplemental feedings of quicklyconsumed

high protein liquid/solid food

sources (i.e. ready-to-drink shakes,

protein bars etc.):

Eat By the Cloc k

BREAKFAST

7:00 – 7:30 AM. 1 quart skim milk

6-7 egg omelets with Muenster cheese

2 slices buttered whole wheat toast

3 oz. red meat

8 oz. orange juice

1 piece fresh fruit

MID-MORNING SNACK

10:00 – 10:15 AM. (Work Break) Ready-to-drink shake 25-50 grams protein.

LUNCH

12:00 – 12:30 PM. 2-3 meat or egg sandwiches

1 hard-boiled egg

2 oz. cheese

1 pint ice cream

2 8 oz. whole milk

1 fresh Apple

MID-AFTERNOON MEAL

2:30 – 2:45 PM. (Work Break) Small pre-workout meal (approximately 3.5-4 (Work

Break) hours prior to workout). Two pre-cooked

protein fish patties. *See 2-option recipe below.

PRE-WORKOUT SHAKE

5:00 – 5:30 PM. 5-40

gm slow release carb /20-50 gm protein

pre-workout shake

(approximately 30-90 minutes

prior to workout)

6:00 – 7:30 PM

Myofibril / Mitochondria Zone Workouts

50-50 POST-WORKOUT SHAKE

7:30 – 8:00 PM. 50-50 carb/protein

post-workout shake (within 30

minutes after workout)

21

DINNER

9:00 PM.

12-16 oz. red meat (lean beef or fish, poultry)

Salad (lettuce, tomato, salad oil).

2 medium potatoes

1 cup frozen peas (cooked)

2 pieces of fresh fruit

BEDTIME SNACK

10:30 PM.

Popcorn, all you can eat; go easy on salt but use

some butter, unsweetened Grapefruit juice

*PROTEIN FISH PATTIES

Option No. 1

• 14 oz. of fresh salmon (fresh Coho silver is best but canned or pouched

salmon/water packed Alba core tuna will work)

• 3 large eggs

• ¼-½ dry cup of Krusteaz Pancake mix (or amount need to make proper

consistency)

• Onion & Garlic powder or Johnny salt to taste

• Tabasco sauce (optional)

• Extra Virgin Olive Oil

• Medium Mixing Bowl

• 10” Teflon Frying Pan

Break or shred the fish in the bowl. Add in the eggs, Krusteaz Pancake mix

and eggs and seasonings (onion, garlic powders, Tabasco and/or Johnny salt

etc.) and continue mixing. Form into two large patties.

Coat the bottom of a Teflon fry pan with Virgin Olive Oil and heat on stove

top burner on medium high until the virgin oil is hot enough to the cook

patties (test by throwing a pinch of the patty mixture into the pan. If there is

a popping sound the virgin oil is hot enough.) Do not overheat.

22

Throw the two fish patties into the fry pan and cook each side to a golden

brown.

Each fish patty contains a big 60+ grams of protein and plenty of omega 3 oils.

Option No 2

Tuna patties recipe::Two cans of water-packed tuna, one whole egg, crumbs

from 8 small crackers, plus any of the other ingredients you prefer from the

salmon patties. Make four patties and pan fry lightly in olive oil and or butter

or whatever frying agent you want to use.

Codes: B

= breakfast, MM = midmorning snack, L = lunch, MA = midafternoon

meal

PWS = pre-workout shake, 50-50 PWS = 50-50 postworkout

shake,

S = supper, BS = bedtime snack, gm = grams

The above 8 extreme overfeeding meals/snacks-a-day food map and another

to follow later for extreme underfeeding are only intended as a guideline for

ideas. Your energy requirements, and ability to gain muscle mass will be

different from others. John Parrillo’s Performance Nutrition Manual offers

some terrific detailed sample diets for calorie intakes up to 10, 000.

Visit:

www.parrillo.com for more details.

Experiment —

don’t eat the same foods day in and day out. Vary your

food choices (shredded chicken for water packed tuna etc.) so your internal

body processes will be stimulated to stay alert and as effective as possible

for upping the muscle mass gain factor. Remember when making food

exchanges to maintain approximately the same percentages of proteins,

carbohydrates and fat calories.

[CFD]

There's a lot more to this, if interested I'll post the rest of it.

[RGRCamaro]

Please critque my technique! 425lbs, slowly building up after straining my MCL about 2-3 months ago. Goal is to hit 500lbs. I am self taught and the guys I lift with don't deadlift...Sorry for the weird camera angle, my buddy didn't quite get it.

[CFD]

There are others here more knowledgeable than me but from what I can see form looks good, backs straight which is very important to prevent injury. Just curious as you cannot see in the video, what are you using for a grip?

[CFD]

I think I picked it up at the end, it looks like you're holding the bar with to overhand grips(palms down. I stagger them, one up, one down, seems to give me a better grip and eliminates that week link.

[Mydivorcegift]

Originally Posted by RGRCamaro

Please critque my technique! 425lbs, slowly building up after straining my MCL about 2-3 months ago. Goal is to hit 500lbs. I am self taught and the guys I lift with don't deadlift...Sorry for the weird camera angle, my buddy didn't quite get it.

Looks good and strong but I'd like to see next time you deadlift where the bar is when you start the lift in relationship to being either against or away from your shins.

[CFD]

Originally Posted by Mydivorcegift

Looks good and strong but I'd like to see next time you deadlift where the bar is when you start the lift in relationship to being either against or away from your shins.

It's tough to see but it looks close. I may be wrong in doing it but I hold the bar close. I've on occasion scraped my shins with the bar. Thoughts?

[Mydivorcegift]

Originally Posted by CFD

It's tough to see but it looks close. I may be wrong in doing it but I hold the bar close. I've on occasion scraped my shins with the bar. Thoughts?

It should. That is why a lot of times at PL'ing meets you see bloody shins. For big deadlifters an inch away from your shins can be a 50lb difference.

[hrpiii]

and loose the wraps, and hold it at the top for another second.

[hrpiii]

Originally Posted by Mydivorcegift

It should. That is why a lot of times at PL'ing meets you see bloody shins. For big deadlifters an inch away from your shins can be a 50lb difference.

Exactly!!

When that bar gets away from you, when you start the lift, you are losing all that leg strength. Then all you have left is hips/back. And you don't want to pull with just that group of muscles. ..unless you just hate your back for some reason.