Against the GRAIN from 7% to 11% max...

[JKurz1]

Starting my bulk (as lean as possible) today, June 22. Stats are 6'2, 175lbs and about 8% bf. Wrapping up a few triatholons for charity and will never do them again. Lost to much size (from 225) and strength. I may get dirty with my diet a little (havent cheated in years, but we'll see.)

Test will be 300mg/week to start, prob. bumped to 500mg since I have been off for so long.

Prop front loaded at 75mg/day

Var for weeks 6-12 at 30-40mg a day.

Cardio at a very mild incline walk, 6 days a week before breakfast. 30 minutes, then abs and calves.

Diet layout as follows:
700AM
1/2 cup egg whites
1/2 cup oats
1/2 cup skim
1 SCOOP PRO COMPLEX---
JAM/JELLY SF

10AM
3/4 CUP OATS
1/2 cup egg whites
1/2 cup skim
1 scoop pro
1TB OF ANPB


1pm
2OZ FLANK STEAK
4 OZ CHICKEN BREAST
4OZ COOKED WW PASTA
LARGE SALAD, VEGIES---


3:30PM
6 OZ CHICKEN OR TUNA
1/2 CUP COOKED RICE---


TRAIN 5:30,6PM - 7:15-730 (5 DAYS, 6 CARDIO)---

6:30
1/2 cup oats
2 SCOOPS WHEY
20G OF DEXTROSE


8:30
1/2 CUP OATS
2 SCOOP WHEY---

9:15
1 CUP COTTAGE CHEESE
20 almonds and peanuts
1 SCOOP CASEIN
1 CUP SKIM---

 

[JKurz1]

THURSDAY, JUNE 22, 2006
168lbs after cardio


530 30 MIN. INCLINE WALK (7.5-8.5, 3.5-3.7)
might need to tone down the cardio...I want to do it toget my appetite cranking, stay lean, reduce H20, but NOT TO EFFECT my training.....PLUS, when I cut, I dont want to be doing 1hr+ each day, although bulking and cutting is 99% diet....
Cardio at a very mild incline walk, 6 days a week before breakfast. 30 minutes, then abs and calves.

Diet layout as follows:
700AM (MADE IT INTO A SHAKE)
1/2 cup egg whites
1/4 cup oats
1/2 cup skim
1 SCOOP PRO COMPLEX---
another 1/4 cup oats, soaked and frozen for a snack on the way in...
SPLENDA! SF Syrups, and a large coffee
40 38 5.5 435

10AM
3/4 CUP OATS
1/2 cup egg whites
1/2 cup skim
1 scoop pro
STILL HUNGRY (GOOD THING) but I refrained from eating anything else. Prob. dumb, but we'll see how the weight goes. This is a BULK jeff....you cant be skimping on food!
Lunch at 1pm....PASTA!

1pm
2OZ FLANK STEAK
4 OZ CHICKEN BREAST
4OZ COOKED WW PASTA
LARGE SALAD, VEGIES---
sf jello

TRAIN 5:30,6PM - 7:15-730 (5 DAYS, 6 CARDIO)---

6:30
1/2 cup oats
2 SCOOPS WHEY
20G OF DEXTROSE


9:15
1 CUP COTTAGE CHEESE
1 SCOOP CASEIN
1 CUP SKIM---

DAMN! Had a decent workout, but missed my pretraining meal due to a meeting and my post workout meal was 5 minutes before bed and weak. I nixed the almonds, just wasnt feeling ike eating them and have heard some mixed reviews about people eating fats before bed. Weight hasnt moved all week and cals are up about 300-400 from maintence. I think next week I need to add in 500 cals........thinking of 50g of carbs in each of the first three meals. SO, I need to add 1/4 cup to meal #1 and meal #2..or maybe I'll add a scoop of muscle milk to my 1st meal and some almonds prebed....just thinking out loud.

 

[JuicedAthletics]

6'2'' and 168????

Bro I understand your an athlete and all but go get yourself some STEAK and YAMS.. Eat up on that shit bro. 6'2'' 225 is perfect. Get your ass back up there!!!!!!

 

[Lifterforlife]

I never understand why someone would make themselves so miserable with oats at 3 different meals!

 

[alex2678]

What year did you weigh 225 anyways? I think you posted being 175 pounds 3 years ago. Clearly the weight should've come back by now if you were working out right. No steroids needed either.

 

[JKurz1]

I never understand why someone would make themselves so miserable with oats at 3 different meals!

oh cmon....

 

[bca21]

no matter howmuch yall put him on the spot or bash him hes still running his cycle and still bustin balls. This is elitefitness, supports that bitch. Good luck bro work hard and keep us posted. Well be here to motivate you.

 

[maccer]

...

 

[36drew]

Way to much cardio.

 

[Ghede]

why oh why oh why would anyone do abs and calves, or any other body part EVERY DAY!?!?!

 

[bigdaddyhammer]

Dear God... the oats are even the topic here??? JEEZUS!!!

 

[JKurz1]

Dear God... the oats are even the topic here??? JEEZUS!!!

Oats? What are you talking about he TOPIC?

I train either abs OR calves everyday afer cardio as I stretch.....They are a bodypart that can be worked easily 3x a week........

 

[JKurz1]

I never understand why someone would make themselves so miserable with oats at 3 different meals!

one of the best carb sources made......potatoes, rice, ww pasta, and OATS....top 4.

 

[silver_shadow]

wtf?! 6ft2 168 and you've jumped onto AAS?! and you say you were 225 a few yrs ago when alex says you said 175 3 yrs ago?! and triathlons - you were 225 and did triathlons?!

 

[alex2678]

one of the best carb sources made......potatoes, rice, ww pasta, and OATS....top 4.

lol I'm pretty sure Lifter knows what he's talking about.

If you're gonna start a log, why not go all out and right down your workouts and diet everyday, so maybe if you want to take advice from others, they can point you in the right direction. The women on the women's forum have logs down to a science and all make great progress with the support of others.

Just a thought.

 

[JKurz1]

Maybe if it wasnt hyjacked by you making 2 posts that had no helpful insight at all, I could do just that.....just a thought.

FRIDAY, JUNE 23, 2006
168lbs after cardio


530 30 MIN. INCLINE WALK (7.5-8.5, 3.5-3.7)
might need to tone down the cardio... then abs and calves.

700AM (MADE IT INTO A SHAKE)
1/2 cup egg whites
1/4 cup oats
1/2 cup skim
1 SCOOP PRO COMPLEX---
another 1/4 cup oats, soaked and frozen for a snack on the way in...
SPLENDA! SF Syrups, and a large coffee
40 38 5.5 435

10AM
3/4 CUP OATS
1/2 cup egg whites
1/2 cup skim
1 scoop pro

1pm
2OZ FLANK STEAK
4 OZ CHICKEN BREAST
4OZ COOKED WW PASTA
LARGE SALAD, VEGIES---
sf jello

NOT FEELING too hot today, cold, low BP, anorexic like.....got back/bis and traps in a hour...weekend needs to be a gorge fest!
TRAIN 5:30

 

[alex2678]

Maybe if it wasnt hyjacked by you making 2 posts that had no helpful insight at all, I could do just that.....just a thought.

Bro I give 110% attention to every question asked that I can help with. All yours included too. And FYI I did offer "helpful insight" numerous times with regards to your diet confusion and it just went in one ear and out the other. Dead serious about starting a legitimate log with diet AND workouts included.

Fuck it. Do what ever you please.

 

[JKurz1]

Ok...where Is The Insight?

 

[alex2678]

Ok...where Is The Insight?

I think everyone here has given you "insight" in all of your posts. You got a million diet samples on the "To Hell with the Diet Board" post in the anabolics section. Mine was to stop eating all this clean food if you're trying to bulk and stick to the basics. Seriously bro, just trying to help and would like to see you put on some pounds without being so lost in the process. Cheers.

 

[poysyn]

Am I the only one who looks at that diet and views it as a cutting diet? Calories seem way low for a bulk..

You mentioned you were hungry? Shit man you should be FULL to discomfort IMO.

 

[Ghede]

one of the best carb sources made......potatoes, rice, ww pasta, and OATS....top 4.

hulled barley number one. spelt number two. oats NOT QUICK OATS but raw hulled oats three.

 

[Lifterforlife]

Big fan of spelt....amaranth also.

 

[maccer]

excuse my ignorance what is spelt?? amaranh?

 

[Lifterforlife]

Spelt has high water solubility, so the nutrients are easily absorbed by the body. Spelt contains special carbohydrates which are an important factor in blood clotting and stimulating the body's immune system. It is also a superb fiber resource and has large amounts of B-complex vitamins. Total protein content is from 10 to 25% greater than the common varieties of commercial wheat.

You normally have to buy Amaranth at health food stores. They make some excellent cereals. Here is a study done admittedly on rats, but they are used in these studies due to similar digestive systems.


Background/Aims: Lipid disorders may exacerbate some complications of diabetes. Amaranth has been reported to exhibit a cholesterol-lowering effect in hyperlipidemic animals. The present study was designed to investigate the effect of amaranth on serum glucose and the lipid profile in diabetic rats. Methods: Male Sprague-Dawley rats were assigned to normal control, diabetic control, diabetic amaranth-grain (AG)-supplemented (500 g/kg diet) and diabetic amaranth-oil (AO)-supplemented (90 g/kg diet) groups and fed experimental diets for 3 weeks. Effects were monitored on glucose tolerance, serum and liver lipids, and fecal excretions of lipids and bile acids. Results: Fasting serum glucose levels and the glucose tolerance of diabetic rats were improved by AG and AO supplementation. Serum and liver lipids such as total cholesterol, triglyceride (TG) and very-low-density lipoprotein cholesterol concentrations were also lowered in diabetic animals by AG and AO consumption. Fecal excretions of cholesterol, TG and bile acid were markedly reduced in diabetic rats, and these parameters were dramatically increased by AG and AO supplementation. Conclusion: AG and AO supplementation improve the glucose and lipid metabolism in streptozotocin-induced diabetic rats.

Copyright © 2006 S. Karger AG, Basel

 

[fergie]

Are you the same Jkurz who got banned from Muscle Nexus for being a complete idiot?

 

[bigdaddyhammer]

Oh, you noticed...lol

 

[ProtienFiend]

I remember reading that you were hormonally (sp) shutdown from a bad cycle, Jkurtz? If thats the case, you should look into some HRT or some self administered HRT - because all the working out and dieting won't help you if your test levels are non-existent.