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Old 05-08-2011
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Default The Journey Begins!

OPERATION : BUILD!


Hey guys. Some of you may know me, some of you may not. My name is James and i'm 17 years old, 18 in october. I recently started weight training at the start of this year, and a few weeks into it - i sheduled a consultance with Corey which is nearly complete - I've seen great results considering i stuck to the diet and training routine rather well. This log is to record my progress and results for my clean bulking stage which will last until October. From then i will be cutting for 8 weeks at least.

The main goals of this stage of bulking is to ensure there is a minimal gain in fat mass, with a focus on lean muscle mass accumulation. This will be ensured with a suitable diet in place. At the moment my stats are around 82kg, 15-16% bodyfat. I'm going to more or less focusing on maintaining the bodyfat, and build up to at least 90kg before my cut.

This is going to be very tough, but nothing will stop me from completing my goals.


When i start this, i will post up my before stats. Thanks!
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Last edited by Starstruck; 05-08-2011 at 10:08 PM.
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Rough Draft of Diet. All carbs are complex carbs unless other wise stated. Working on calories atm... Im guessing it'd be at least 3000 though.
P - 250-270, C - 200-250, F - 50-80


Meal 1
Anabolix Mammoth (Mass Gainer Shake)
1 x multivitamin
4g fish oil
P - 30, C - 30

Meal 2 - Pre-Workout
150g grilled Chicken breast
1 cup of rice
P - 35, C - 40

30 mins before workout
1 x scoop of Mesomorph, w/ 10g glutamine

Post workout
Musashi Protein Drink
P - 30, C - 30 (simple carbs to quickly refuel glycogen and initiate insulin spike)

Meal 3
2 x cans of 98% fat free spicy chilli / tomato & basil flavoured tuna
1 banana
P - 30, C - 30

Meal 4
150g steak with fat trimmed off
2 slices of organic wholemeal bread
P - 35, C - 30

Meal 5
150g of home made chilli con carne with kidney beans (fat source = olive oil)
1 cup of rice
P - 35, C - 30

Meal 6
Anabolix Mammoth mass gainer w/ milk
P - 40, C - 45, F - 10

Meal 7
400g Cottage Cheese (Casein protein source)
1 x multivitamin
4 x fish oil
5g glutamine
P - 40
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Last edited by Starstruck; 05-08-2011 at 06:25 AM.
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Old 05-08-2011
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Training routine for first 8 weeks... Still in drafting stages.. Might turn Thurs into a rest day and tighten up the routine a bit by combining legs with shoulders or something..


Monday - Chest / Calves (high volume)
Decline Dumbbell Press - 3 x 8-10
Flat Dumbbell Press - 3 x 8
Chest Press - 3 x 10
Dumbbell Flies - 3 x 8-10
Dips - 3 x 8-10
CALVE SUPERSET
Seated Calf Raises 3 x 10-5-5
Donkey Calf Raises 3 x 30-50
Standing Calf Raises 10 x 10-30
Cardio - 45 min walk


Tuesday - Back + calves (low volume)
Wide Grip lat Pulldowns - 4 x 12
T bar Row - 4 x 8
Bent over Row - 4 x 10
Chins - 3 x 15
Deadlift - 4 x 8
Triple Drop Standing Calf Raises - 3 x 10-10-10
Cardio - 45 min walk


Wednesday - Shoulders
Dumbbell overhead press - 4 x 10
Arnold Press - 4 x 10
Dumbbell shrugs - 3 x 15
WARMDOWN
Shoulder Press - 3 x 15
Cardio - 45 min wall


Thurs - Legs
squats - 8 x 3
leg press - 8 x 3
Leg extensions - 5 x 12
Leg curls - 5 x 10
Cardio - 45 min walk

Friday - Arms
Cable curls - 4 x 10
Preacher curls - 3 x 8
SUPERSET
Narrow underhand grip bicep pull ups - 4 x 10
Spider curls - 4 x 15
Straight bar pushdown - 4 x 10
WARMDOWN
Dumbbell Lying Overhead Triceps Extension - 3 x 15
Skullcrushers - 3 x 15
Cardio - 45 min walk


Weekend - Rest
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"I'm bloated, holding water, and can look a little puffy. I can have slight gyno, some acne, and at times rage and mood swings. But If you cant handle me when im bulking, you sure as hell don't deserve me when I'm shredded." Marylin Munbro

Last edited by Starstruck; 05-08-2011 at 06:55 AM.
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Old 05-09-2011
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with your diet without vreaking it down completly proten and carbs combined is about 2200. plus what ever the fats are. say 60 grams = 60 x 9cal = 540

so roughly is about 2740 cals

so really its a good amount i feel.


nice work with the diet. imho. you are learning a lot.
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Old 05-09-2011
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Quote:
Originally Posted by Starstruck View Post
Training routine for first 8 weeks... Still in drafting stages.. Might turn Thurs into a rest day and tighten up the routine a bit by combining legs with shoulders or something..


Monday - Chest / Calves (high volume)
Decline Dumbbell Press - 3 x 8-10
Flat Dumbbell Press - 3 x 8
Chest Press - 3 x 10
Dumbbell Flies - 3 x 8-10
Dips - 3 x 8-10
CALVE SUPERSET
Seated Calf Raises 3 x 10-5-5
Donkey Calf Raises 3 x 30-50
Standing Calf Raises 10 x 10-30
Cardio - 45 min walk


Tuesday - Back + calves (low volume)
Wide Grip lat Pulldowns - 4 x 12
T bar Row - 4 x 8
Bent over Row - 4 x 10
Chins - 3 x 15
Deadlift - 4 x 8
Triple Drop Standing Calf Raises - 3 x 10-10-10
Cardio - 45 min walk


Wednesday - Shoulders
Dumbbell overhead press - 4 x 10
Arnold Press - 4 x 10
Dumbbell shrugs - 3 x 15
WARMDOWN
Shoulder Press - 3 x 15
Cardio - 45 min wall


Thurs - Legs
squats - 8 x 3
leg press - 8 x 3
Leg extensions - 5 x 12
Leg curls - 5 x 10
Cardio - 45 min walk

Friday - Arms
Cable curls - 4 x 10
Preacher curls - 3 x 8
SUPERSET
Narrow underhand grip bicep pull ups - 4 x 10
Spider curls - 4 x 15
Straight bar pushdown - 4 x 10
WARMDOWN
Dumbbell Lying Overhead Triceps Extension - 3 x 15
Skullcrushers - 3 x 15
Cardio - 45 min walk


Weekend - Rest

with chest then back and then shoulders. it will be tuff cause there is no break .not sure how you can work around that.

if you swap shoulders with legs. prob be better i think give the upper body a break.


CARDIo : personally there is too much in there. drop it. the aim to to add mass. if you start to add fat itd be easier to drop the cals instead. get me?


cardio might be better 3 times a week max. oh and after the calve workout good luck doing it lol
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Old 05-09-2011
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Thanks heaps for the comment man, training prog was by far the roughest - but will definitely change it around asap
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Old 05-09-2011
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you still got time we can all throw our ideas in so you can see other options
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Old 05-09-2011
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2nd draft of workout prog. Looks a bit better now, i guess it'll still probably be switched and changed around, and I'm going to have to test it out as well in the Gym, but it's getting there.

I'd reduced the cardio to 3 times a week, on days when im not working out my calves. Sure my calves are going to be sore the day or so afterwards, but i think it's important that i do light cardio even, just to get my heart / body used to the weight i'll be adding on.. Nothing too drastic, just light.


Monday - Chest / Calves (high volume)
Decline Dumbbell Press - 3 x 8-10
Flat Dumbbell Press - 3 x 8
Chest Press - 3 x 10
Dumbbell Flies - 3 x 8-10
Dips - 3 x 8-10
CALVE SUPERSET
Seated Calf Raises 3 x 10-5-5
Donkey Calf Raises 3 x 30-50
Standing Calf Raises 10 x 10-30


Tuesday - Back + calves (low volume)
Wide Grip lat Pulldowns - 4 x 12
T bar Row - 4 x 8
Bent over Row - 4 x 10
Chins - 3 x 15
Deadlift - 4 x 8
Triple Drop Standing Calf Raises - 3 x 10-10-10


Wed - Legs
squats - 8 x 3
leg press - 8 x 3
Leg extensions - 5 x 12
Leg curls - 5 x 12
Cardio - 25 min walk


Thurs - Shoulders
Dumbbell overhead press - 4 x 10
Arnold Press - 4 x 10
Dumbbell shrugs - 3 x 15
WARMDOWN
Shoulder Press - 3 x 15
Cardio - 25 min wall


Friday - Arms
Cable curls - 4 x 10
Preacher curls - 3 x 8
SUPERSET
Narrow underhand grip bicep pull ups - 4 x 10
Spider curls - 4 x 15
Straight bar pushdown - 4 x 10
WARMDOWN
Dumbbell Lying Overhead Triceps Extension - 3 x 15
Skullcrushers - 3 x 15
Cardio - 25 min walk


Weekend - Rest
__________________
"I'm bloated, holding water, and can look a little puffy. I can have slight gyno, some acne, and at times rage and mood swings. But If you cant handle me when im bulking, you sure as hell don't deserve me when I'm shredded." Marylin Munbro
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  #9  
Old 05-13-2011
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looks good. just split cardio i think. Monday wed Friday. if its convenient. if not shouldn't make a difference
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Old 05-13-2011
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cheers mate. I'll see how my body responds to the current program next week, should be interesting.
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