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RhinoBalls 02-15-2015 06:34 PM

Progress Log
Right, here's the plan.

Haven't posted here in years but it's always been my favourite forum out of the myriad of forums out there.

I won't be posting in here too frequently but i will try and keep it active.

The plan is to bulk on the Anablic Diet, Using DC training as my training system.

I'm not coating my kcal i'm just eating A LOT of AD friendly foods.

An average day may look like;

Breakfast : 6 eggs, bacon, double cream, 10g fish oil

Protein shake + green powder + olive oil

Lunch: Sausage meat + broccoli

Protein shake + green powder + olive oil

Dinner: Steak/ground beef broccoli, + olive oil

The aim to hit round 4,000 - 5,000kcal

Refeeds won't be measured, just eating high carb, lowish fat, lowish protein. Having said that, If i want a greasy fatty pizza, i'm going to have one. I don't have a specific start or end time, just going to feed until i feel i'm replenished. Or until i feel i'm getting bloated.

Training is your basic DC split. No deviation, no tweaking, tried and tested.

Here's my starting point, I'm expecting to add a bit of body fat, but if i feel i'm gaining too much, i'll throw in some cardio before tampering with the diet.

I'm not huge, nor am i mega lean, and by the photo... i look fucking furious. But i have a fairly decent base to start from. I'm going to run this for 12 weeks, then re-asses.

RhinoBalls 02-21-2015 03:53 PM

Last weeks squats. 150kgx9. They look a little shallow, but the camera angle doesnt do them much justice.

I'm squatting again tomorrow, aiming 160kg x 6-8

RhinoBalls 02-22-2015 10:32 AM

Well 160x6 didnt go so well. Hit it for 4, followed by 120 x 18 Will upload video soon.

RhinoBalls 02-24-2015 07:14 PM

RhinoBalls 03-08-2015 10:26 AM

4 weeks ago.


RhinoBalls 03-10-2015 07:19 AM

DC has been battering my joints (already taking boat loads of fish oils) so i have switched over to higher volume for a few weeks.

I work 60-70 hours in an active job (PT) and we do A LOT of boxing at my gym. that is definitely playing a role, but that's out of my control. So i've dropped the weight and cut the stretching down a bit. Going for more volume for now. Love DC but it's a bit much for my lifestyle atm.

Narkissos 03-10-2015 08:36 PM

I have a client who recently started DC against my recommendations.

He's in a similar place now too.

It's a rough program IMHO.

RhinoBalls 03-18-2015 06:21 AM

It is very rough, and tbh with my current lifestyle just dorsnt fit in.

RhinoBalls 03-18-2015 06:28 AM

First 400lb squat. Tbh, i thinki was a touch shallow. But still felt great

Narkissos 03-19-2015 04:19 PM


Originally Posted by RhinoBalls (Post 154153)

First 400lb squat. Tbh, i thinki was a touch shallow. But still felt great

Looks pretty good.

VMO might be weak though... as per the knee-buckling going on.

That's a concern IMHO.

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