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Tha One CrumCake
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dstylz said:Day 12 Update
I started the diet almost two weeks ago and im getting some good progress.
I haven't taken any bodyfat tests but I can tell my results are good just by lookin in the mirror. I try not to look at myself in the mirror alot so that I can actually notice change when it happens and so far I've been changing really fast.
Im doing a diet similar to the modified version (if you dont know what that is read this whole thread its somewhere in here). My body weight hasn't been droping at all i'm pretty sure that this is becuase im losing fat and gaining some muscle. I dont expect my results to be this good for long. I just started working out again after 2 years so my body is reacting good right now to the stress from the excersize and the good diet but im sure that my body will begin to adapt itself and then my gains and progress will slow down. However, that hasn't happened yet and this is the way im working:
EXCERSIZE:
Monday:..... Back and Tris & (ABS)
Tues:...........Off
Wed:...........Hams, Quads, Calves
Thurs:..........Off
Fri:...............Chest, Bis & (ABS)
Sat:..............Delts, Traps & (ABS)
Sun:.............Off
I'm not hitting the weights at full intensity yet because i was out of the gym so long but after 2 more weeks ill be going at 100%. I like this setup because it gives my muscles enough time to recover before I blast them again. I know alot of people like to pair back with bis and chest with tris and i use to do that to but i think ill get better results from this setup becuase ill be able to pound my fresh biceps after a chest workout and same goes for the tris. Sometimes after a chest workout your tris are already shot and same goes for bis after a back workout. This way im starting with fresh tris and bis so i can get more bang for my effort. On top of that I get the added benefit of working out my bis and tris twice a week one intense session and another session where they are just helping out with the other compound excersizes.
DIET:
MEAL 1: 1/2 Cup Oatmeal + Scoop of Whey
MEAL 2: 8 Ounce Chicken Breast + 2 Cups Veggies + [1/2 cup rice (when i workout)]
MEAL 3: 8 Ounce Lean Steak + 2 Cups Veggies
MEAL 4: 8 Ounce Salmon or Catfish + 2 Cups Veggies
PRE WORKOUT SNACK - A FRUIT, USUALLY BANANA
POST WORKOUT SHAKE - 20-30g HI GI CARBS - USUALY CRANBERY JUICE WITH 2 SCOOPS WHEY
MEAL 5: 2 SCOOPS WHEY + 2 TBLSP FLAX SEED OIL
Note: Pre and Post workout stuff is only on the days i workout; same goes for 1/2 cup rice.
CARDIO:
4-5 times a week (45 Minute Sessions) Stationary Bike
I will start joggin this week, once or twice a week instead of the bike.
I haven't cheated yet and im not planning too... I use salad dressing sometimes but only on the later meals because they do have some carbs. Im drinking lots of water. Take my vitamins daily, try to get at least 8 hours of sleep every night.
My Goals:
Gain lean mass without adding any fat. I hate extreme bulking and extreme cutting because i suck at it. I did the ABCDE diet and all that and i did manage to get my weight up to 190lbs but i was fat too, I was strong, but fat. I really do not want to be like that. I want to be lean and cut. So from now on no more extreme bulking instead ill do a slow but gradual mas building routing that will keep me lean throughout the year.
When i started I was at 153lbs and i estimate over 20% BF. I'm 21 years old @ 5'6". This friday ill post my stats and if anyone else has any questions about my program or any suggestions im all ears.....
You are fucking Amazing. Good job.
