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Bilat's DC Journal

B

bilat

New member
Week 1:
-Monday(1):
Incline Press
Military Press
Standing Tricep Presses
Deadlifts
Wide grip Chins

-Wednesday(1):
Barbell Curls
Hammer Curls
Seated Calve Raises
Stiff-legged deadlift
Hack Squat

-Friday(2):
Flat Bench
Behind the neck presses
French Press
Shrugs
BB row

Week 2:
-Monday(2):
Dumbell Curls
Reverse BB curl
Standing Calve Raises
Lunges
Front Squat

-Wednesday(3):
Dips
Upright Rows
Lying tricep extensions
Close grip chins
BB rows

-Friday(3):
Incline DB curls
Wrist Curls
Seated Calve Raises
Leg Curls
Squats

Repeat for other weeks

Diet:

7:00 - 3 Eggs, 1/2 cup oatmeal, 20oz milk with 2 scoops whey
12:00 - school lunch/varies
3:45 - 15oz grape juice with 1 Scoop whey
4:00 - workout
5:00 - 150z grape juice with 2 scoops whey
6:00 - 8oz chicken breast, 1/2 cup oatmeal, 20oz
8:00 - 8oz chicken breast, 20oz milk
9:30 - 20oz milk with 1 scoop whey

Calories: 3335
Protein: 335
Carbs: 347
Fat: 70

Weight: 168lbs
Bodyfat: around 10%
Goalweight @ 2 months: 180lbs+
Goal bodyfat @ 2 months: Same or lower
 
Good luck! Overall looks solid. DC has been great for me so far!

A few comments:

Move Deadlifts to the end of workout one so you can give them ur all!

Something better for width in workout 3 instead of shrugs?

They must be BIG scoops of whey for all of that to add up to 335g’s! Can you get something in between 7.00 and 12.00? That is a long time to go without eating, especially if your school lunch isn’t up to scratch.
 
Tried taking some homemade protein bars one day, but they just crumble up throughout the day since i keep them in my pockets.
 
I just saw on the sticky thread that you where not allowed bags! Thats tough!

How about some sandwiches? I dont think I could last that long without some food!
 
Day 1 of many:

Diet:
2 Scoops whey + Milk, 1/2 Cup oatmeal
Chicken nuggets
1 Scoop whey + 20oz grape juice
1 Scoop whey + 20oz grape juice
Going to have 2 chicken breasts later on and then whey with milk before I sleep.

Workout:
Incline Press: 1 x 8 @ 70lbs for warm up, 1 x 15 @ 90lbs
Military Press 1 x 15, 50lbs
Standing Tricep Presses 1 x 15, 30lbs
Deadlifts 1 x 15 140lbs
Wide grip Chins 1 x 15, bodyweight

Comments: Weights, so light. Those 8 second negatives really suck. Workout did feel good though, I really feel it in my shoulders and biceps. I think I need to work on my form though because I don't feel it in my chest really on Incline Press. I feel so weak. My postworkout meal, whey + grape juice, I threw up so that sucked. I think I threw up my preworkout meal too, sink was full of grape juice, lol. I think my stomach is just too small to eat a lot. Felt like I was going to puke this morning when I downed the whey too. How do you guys keep it down? Maybe I need to stir it up more. I feel like I'll like this though, but I think I need to eat less when I'm starting out.
 
I can't eat at all during school except lunch. Only other meal i've had besides pre/post so far is breakfast. I'll normally have some eggs too but I didn't have time.
 
bilat said:
I can't eat at all during school except lunch. Only other meal i've had besides pre/post so far is breakfast. I'll normally have some eggs too but I didn't have time.
Click to expand...

you need to pack around meal replacement bars and add more calories to the diet. It doesnt look like you are eating enough carbs or fruits and vegetables. Eat as much as you can, even if this involved getting up earlier in the morning to prepare breakfast. Be careful, low calorie diets usually yield little to no results in muscle growth or strength. . .fat loss now thats a different story. I also have a really busy schedule, but I eat throughout the day no matter what. Think about this.
 
Well I can eat 3:30PM - I sleep, So I have time to eat food.

I'm gonna have a chicken breast with oatmeal, then another chicken breast an hour later, then before I go to sleep Milk with 1 Scoop whey. Is the only reason I threw up because I just drink too much? I think I might cut down the grape juice to 10oz post and preworkout and whatever I take my whey with will be 10oz..... Because If I drink a lot of it, I feel like i'm gonna throw up.

How many calories do you think I should get? The one i'm trying to follow, in the first post, is around 3000 calories---i'm 170lbs.
 
I'm at a very similar weight, and I could add muscle at 3000 calories. The fat gain would be minimal at that amount too.

I eat a lot of protein bars and shakes when I'm on the go, between classes at uni and travelling to/from the place. It's the most viable option a lot of the time, and it is DEFINATELY better than not eating.
 
What's your diet look like? Could you post it?

And what do you guys say I should do about throwing up when I take my whey? It's a chocolate kind, really rich taste. I'm gonna try taking it with less liquid, hopefully that helps.
 
Are you mixing the whey with milk? If not, try that.....more calories and it may settle your stomach.
 
Did that in the morning, almost threw up but I held it back.

But for post and preworkout, I thought grape juice was much better.
 
bilat said:
What's your diet look like? Could you post it?
Click to expand...

It's terribly inconsistent! I try to base my calories around my activity level, and in particular, take most of them in after I workout. I always keep fat and carbs apart (eat P+C and P+F meals).

A sample day from last week, bulking... Hardly ideal, but then who has PERFECT days anyway? ;)
6:30am - 2 x tuna sandwich with whole wheat bread, 1 x apple
8:30am - 4 x eggs, 2 x slices of cheese, about 20 almonds
10:30am - 1 x Protein bar
12:30pm - 2 x tuna sandwich with whole wheat bread
3:30pm - Workout
4:15pm - 100g no-fat vanilla icecream (usually throw in sugar cravings post-workout), 30g Gatorade powder mixed with 30g vanilla whey protein powder and water
6:00pm - 1 x cup of oats, 30g of whey
9:30pm - large meal of ravioli bolognaise, heaps of meat sauce

Looking back on it, a very high carb day with only one P+F meal. Usually that last meal would be P+F, but I couldn't resist the mass of leftovers from my family's dinner. Pretty average day actually! :D
 
For the 8 second negatives, you explode up right? DO you pause a second at the bottom of the negative or not?
 
My negatives are basically about 2-3 seconds......Doggcrapp had a post on here not too long ago that this was ideal.....I don't see how anyone could do 12-15 reps with heavy weight doing 6-8 second negatives.......
 
I think Dog’s point was that if you count out 5 –6 you are probably hitting 3 – 4 true seconds, which is the control he is looking for.

I wouldn’t say my positives are “explosive”, certainly after a few of those slow negs, but I try to give them everything whilst keeping the movement as strict as I can!
 
Just to intervene a bit on diet, he definitely has enough carbs louden, especially for his weight. Remember DC is only a moderate carb diet. What I would bump up bilat is the healthful fats. And this is extremely easy to do. First of all this is what I would buy:

Extra Virgin olive oil (the extra virgin IS important)
Grapeseed oil
Udo's choice oil blend

Now in your predominantly fat and protein meals, just dump one of the oils in the shakes. At your weight I would shoot for 6 tblspoons a day (2 of each oil in 3 shakes). If you don't have 3 shakes a day, you can pretty much take Udo's straight, it tastes pretty good. That would bump up your cals close to 700, and it would all be extremely healthful fats.
 
I thought DC recommended 8 second negatives?

I did like 4 reps on 8 second negatives, put the bar back up. Breath for 15, another 4, etc.

So you just count like 3-4 seconds for the negatives, then do a slow controlled positive?

Can you get the Extra Virgin oil from a grocery store? If not, where else could I get healthy fats from real food?

For nontraining days, I won't have a pre/postworkout meal so this is what i'll be eating:

7:00- 3 eggs, 1/2 c oatmeal, 2 scoop whey 10oz milk, multivitamin, maybe vitamin C pill too.
12:00-schoollunch
3:40 - 1 Scoop whey with 10oz milk
4:30 - 10oz chicken breast, 1/2 C oatmeal, 20oz milk
6:30 - 10oz chicken breast, 20oz milk
8:30 - 2 Scoop whey, 10oz milk
Plus i'll have the extra virgin olive oil with my whey+milk if I can find it.
 
bilat said:


For nontraining days, I won't have a pre/postworkout meal so this is what i'll be eating:

7:00- 3 eggs, 1/2 c oatmeal, 2 scoop whey 10oz milk, multivitamin, maybe vitamin C pill too.
12:00-schoollunch
3:40 - 1 Scoop whey with 10oz milk
4:30 - 10oz chicken breast, 1/2 C oatmeal, 20oz milk
6:30 - 10oz chicken breast, 20oz milk
8:30 - 2 Scoop whey, 10oz milk
Plus i'll have the extra virgin olive oil with my whey+milk if I can find it.
Click to expand...

Again the calories are low, and there is a lack of wholesome foods such as vegetables, fruits, and grains. The foods I just mention are loaded with nutrients that help improve the metabolism and muscle function.
 
So how many fruits and vegetables should I eat? When should I eat them? I'm having oatmeal 2x/day, isnt that enough for carbs?
 
Week 1:
-Monday(1):
Incline Press 1 x 15, then 30 second static
Chest Stretch
Military Press 1 x 15, then static 30 seconds
Shoulder Stretch
Standing Tricep Presses - 1 x 15
Tricep Stretch
Widegrip chins behind the neck 1 x 15, 20 second static
Deadlifts 1 x 15
Back stretches

-Wednesday(1):
Barbell Curls 1 x 15, 30 second static
Hammer Curls 1 x 15
Bicep Stretches
Seated Calve Raises, 1 x 15, 15-20second negatives
Stiff-legged deadlift 1 x 15
Hack Squat 1 x 15
Quads and hams stretches
Crunches -- legs up, 1 x 15
Standing Side Crunches, 1 x 15
Reverse Crunches, 1 x 15

-Friday(2):
Flat Bench 1 x 15, 30 second static
Chest Stretch
Behind the neck presses 1 x 15, 30 second static
Shoulder stretch
French Press 1 x 15
Tricep stretch
Shrugs 1 x 15
BB Pullover 1 x 15
Back stretches

Week 2:
-Monday(2):
Dumbell Curls 1 x 15, 30 second static
Reverse BB curl 1 x 15
Bicep stretches
Standing Calve Raises 1 x15, 15-20second negatives
Lunges 1 x 15
Front Squat 1 x 15
Quads/hams stretches
Crunches -- legs up, 1 x 15
Standing Side Crunches, 1 x 15
Reverse Crunches, 1 x 15

-Wednesday(3):
Dips 1 x 15, 30 second static
Chest Stretch
Upright Rows 1 x 15
Shoulder Stretch
Lying tricep extensions 1 x 15
Tricep Stretch
Close grip chins 1 x 15, 20 second static
BB rows 1 x 15
Back stretch

-Friday(3):
Incline DB curls 1 x 15, 30 sec static
Wrist Curls 1 x 15
Bicep Stretches
Seated Calve Raises 1x15, 15-20sec negatives
Leg Curls 1 x 15
Squats 1 x 15
Quads/Ham Stretches
Crunches -- legs up, 1 15
Standing Side Crunches, 1 x 15
Reverse Crunches, 1 x 15
 
7:00 - 3 Eggs, 1/2 cup oatmeal, 20oz milk with 2 scoops whey, banana
12:00 - school lunch/varies
3:45 - 8oz grape juice with 1 Scoop whey
4:00 - workout
5:00 - 8oz grape juice with 2 scoops whey
6:00 - 8oz chicken breast, 1/2 cup oatmeal, 20oz Milk, Brocolli, banana
8:00 - 8oz chicken breast, 20oz milk
9:30 - 20oz milk with 1 scoop whey

Calories: 3544
Fat: 78
Carbs: 360
Protein: 364

Seems like a lot of carbs for a moderate carb diet--and me 170lbs, the fruits/veggies add about 60g carbs. My main source of carbs is Milk, should I drink less? Major source of protein though too. Is there something better to take whey with at night than milk? I heard milk slows down the absorbtion.
 
Day 1, Week 1:

Workout:
Incline:
Warm up: 50lbs x 15 fast
Work set: 70lbs x 8, 4, 3
Chest Stretch
Seated Miitary press: 50lbs x 10, 3, 2, 30 second static
Shoulder stretch
Wide grip chins: bw x 5, 4, 3, 3, 20 second static
Deadlifts: 150lbs x 8, 6, 2
Back stretches
Standing tricep press:
30lbs x 15lbs, 30 second static

Still learning the lifts, most are really awkward still so the weights are pretty light. But still challenging for me because of the very slow negatives. I should be able to do more once I learn my form better though. For deadlifts, should you feel them in lower back?

Food:
3 eggs, 2 scoops whey + 10oz milk, 1/2 cup oatmeal
chicken nuggets, 3 school milks
2 scoops whey, 10oz grape juice
1 scoop whey 10oz grape juice
10oz chicken breast, 1/2 cup oatmeal, banana, 20oz milk
10oz chicken breast, 20oz milk
10oz milk, 1 scoop whey
 
Gonna do lying leg raises instead of reverse crunches.

Should I lower my carbs or not?
360g carbs, 364g protein.
Might start drinking less milk and get more protein from chicken or whey.
 
Food:
Multivitamin, 3 eggs, 40g whey + 10oz milk, 1/2 cup oatmeal, banana
schoolfood
20g whey with 8oz grape juice (pre)
40g whey with 8oz grape juice, 1/2 cup oatmeal (post)
10oz chicken breast, 1/2 cup oatmeal, banana, 10oz milk, brocolli
10oz chicken breast, 10oz milk, banana
40g whey in water
Drink as much water as possible
(Gonna look for Extra Virgin Oil)
Protein: 370g, Carbs: 350g, Fat: 65g

How's that? I know protein's high enough, is that considered moderate carb for 170lbs though?
 
Workout:
BB curl:
Warm up: Bar x 15
Set: 60lbs x 15
30 Second static
Hammer Curls: 30lbs (each hand) x 15
Bicep stretches (are hands in the position sort of like a hacksquat? Thats how I was doing it, kind of--definitely felt in in bi's)
Staightlegged deadlift:
Warm up: bar x 15
100lbs x 15
Hack squat:
100lbs x 15

Legs up crunches: 1 x 15 (Slow)
Standing side crunches: 1 x 15 (Didnt feel it much, form must be bad)
Lying leg raises: 1 x 15, slow, felt these, felt good

Weights are still low, even for the high reps, but I gotta get use to form still.
 
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