Slayer's Diet and Training

[slayer of souls]

Comments and suggestions will be appreciated.


Diet:
My Stats
5"8, Weight 172 from 195, BF Below 9%


My Goals
Increase muscle mass, I aim for quality.

Caloric Intake Aim
3500-4000 calories

Food availability:
VERY LIMITED. I live on residence the food I have available to me in the cafeteria serves as my biggest obstacle for gaining lean muscle mass. I break their rules and make myself chicken breast and steaks in my room to increase quality protein sources.

Diet time length
Aim for 10lbs in 3 months.
Long term Goal: Sagi Kalev.

Cardio type (if applicable)
Light cardio 20 mins. 1-2x a week.

Supplements:
Energized Xpand (Pre Workout)
Cit M and CEE (Post)
Pure Vitargo (Post)
ON Whey
Fishoil/Flax
Multi

[slayer of souls]

Diet remains fairly consistent throughout the week.
Workout Day

Meal One:
2 Scoops ON Whey Protein and 1 Cup Oats
Calories: 454
Protein: 54
Carbs: 46
Fat: 7

Meal Two:
1 Cup Oats, 4 Hardboiled eggs whites only, 2 hardboiled eggs whole and veggies
Calories: 532
Protein: 39
Carbs: 57
Fat: 16

Meal Three:
1 Cup Oats, 6oz Chicken Breast
Calories: 500
Protein: 49
Carbs: 54
Fat: 9

Meal Four until six
Chicken Breast approximately 16oz
Calories: 503
Protein: 97
Carbs: 0
Fat: 10

Preworkout 90 mins before
2 scoops ON whey protein ½ cups oats
Calories: 390
Protein: 54
Carbs: 30
Fat: 3

WORKOUT

Post workout
Pure Vitargo
Calories: 288
Protein:0
Fat: 0
Total Carbohydrates: 72g

20 Mins later
3 Scoops ON Whey
Calories: 330
Protein: 69
Carbs: 9
Fat: 5


PPWO
½ Oats + Protein Shake/Chicken Breast
Calories: 454
Protein: 54
Carbs: 46
Fat: 7

Meal Seven-and Eight:
Cottage Cheese, Broccoli, Olive Oil, Salads, Chicken Breast
Approximate values
Calories: 300
Protein: 24
Carbs: 1
Fat: 21

Calories 3751
Protein: 440
Carbs: 285-350
Fat 70-80

[slayer of souls]

Goals: Closest I can get to the photograph as is naturally possible.

190lbs
5"8.5

[slayer of souls]

EDITED

[slayer of souls]

Edited

[slayer of souls]

Bump. Adding more colour to diet from salads, veges and fruits. Training :going to try pendulum training.

[BBAddict]

Just read through the diet--looks pretty darn good. Good job. The only obvious disagreement I have is that I prefer much more carbs before workout to make sure that the muscles and your body in general has the energy required for the workout. I would have at least 1full cup of oats. I also have that meal 45-60minutes before the workout. At least with my metabolism, if I ate 90minutes before the workout, I wouldn't be able to go full intensity. I'm getting hungry again 90minutes after a meal.

[SloppyJo]

at 172, I don't think you will need over 400 grms or protein a day, I would stick with around 300-350

[slayer of souls]

Originally Posted by BBAddict

Just read through the diet--looks pretty darn good. Good job. The only obvious disagreement I have is that I prefer much more carbs before workout to make sure that the muscles and your body in general has the energy required for the workout. I would have at least 1full cup of oats. I also have that meal 45-60minutes before the workout. At least with my metabolism, if I ate 90minutes before the workout, I wouldn't be able to go full intensity. I'm getting hungry again 90minutes after a meal.

Thanks a lot for the advice; I will increase my carbs pre workout.

[slayer of souls]

Originally Posted by SloppyJo

at 172, I don't think you will need over 400 grms or protein a day, I would stick with around 300-350

I will keep it in that range and just gradually taper up carbs.

[slayer of souls]

any suggestions to my training? Do you think pendulum training is worth a shot?

[slayer of souls]

Will begin Pendulum training tomorrow.

Physical Goals: Increase lean body mass by 5lbs
Time frame: 3 Weeks

Training:
Implement pendulum training routine for 5 weeks of
Week 1: Structural 1 (hypertrophy: high volume/low intensity)
Week 2: Structural 2 (hypertrophy: moderate volume/moderate intensity)
Week 3: Functional (strength)
Week 4: Structural 2 (hypertrophy: moderate volume/moderate intensity)
Week 5: Structural 1 (hypertrophy: high volume/low intensity)


Diet: Gradually taper up calories and keep it similar to my current diet. With more color and variety of course.


Shoulders/Triceps @ Week 1: Structural 1 (hypertrophy: high volume/low intensity)
1. Shoulders/Triceps

A1) Dumbbell Press: 4 sets of 10-12
A2) Incline Lateral Raise: 4 sets of 10-12

A1- 3-0-1 Tempo, 15 seconds rest before supersetting A2.
A2- 6-0-2 Tempo, 60 seconds rest. [Post Fatigue Supersets]

B1) Barbell Military Press: 3 sets of 12
B2) Wide Grip Upright Rows: 3 sets of 12-15

B1- 3-0-1 Tempo, 15 seconds rest before supersetting B2.
B2- 4-0-1 Tempo, 60 seconds rest. [Post Fatigue Supersets]

C1) Bentover Lateral Raises: 3 sets of 12-15

C1- 4-0-1 Tempo, 60 seconds rest.

D1) Close Grip Bench: 3 sets of 10-12
D2) Reverse Cable Pressdowns: 3 sets of 15

D1- 3-0-1 Tempo, 15 seconds rest before supersetting D2.
D2- 6-0-2 Tempo, 60 seconds rest. [regular superset]

E1) Cable Pressdowns: [Triple drop set], each set 10 reps. Allow for 15 seconds break between each drop in weight.

[slayer of souls]

Today was the first day with pendulum training.

Great workout. Cant wait to see how my body reacts to this.

[slayer of souls]

Today will work out:

Back / Traps
A1) Pulldowns: (3x10) 3-0-1 Tempo, 15 seconds rest,
A2) Pullovers: (4x15) 5-0-2 Tempo, 60 seconds rest.

B1) Barbell Rows: (3x10) 3-0-1 Tempo, 60 seconds rest.

C1) Cable Rows (close): (3x12) 4-0-1 Tempo, 60 seconds rest.

D1) Barbell Shrugs: (3x10) 3-0-1 Tempo, 15 seconds rest.
D2) Upright Rows: (3x10) 4-0-2 Tempo, 60 seconds rest.

After this I have 3 days of no training, due to travel. At least I will get a good rest.


Will resume training on Monday.

[NYCmitch25]

Everything looks pretty good. The diet is righteous but i would try to get protien from lots of sources such as red meat. your eating pretty dam clean for doing a bulk. Why did you drop to 172? Take a look at Controls post on eating big. I dont know what Pendulum training is but it looks like some type of periodization. I think it will work for you.

[slayer of souls]

Well, as of now food availability is limited. I will be getting a greater variety of protein sources for about three weeks as I am leaving rez for winter break.

I was 197 at my max (naturally of course) and just wanted to cut down for summer. Now I am gradually increasing weight while keeping bf% relatively static. I am not afraid to gain a few lbs of good ole fat. Thats what I plan to do over the break. I will taper up my calories.

I seem to be responding very well to pendulum training and will keep it up.

Week 1: Structural 1 (hypertrophy: high volume/low intensity)
Week 2: Structural 2 (hypertrophy: moderate volume/moderate intensity)
Week 3: Functional (strength)
Week 4: Structural 2 (hypertrophy: moderate volume/moderate intensity)
Week 5: Structural 1 (hypertrophy: high volume/low intensity)

[fog_hat1981]

I like the diet too. You can still make great gains with a clean diet like that during bulking. The gains just don't come near as fast...

[slayer of souls]

Thanks, I really didnt enjoy my last bulk. I want to try a very clean bulk, and aim for quality muscle. It will be difficult, but I am prepared to face the challenge.

[fog_hat1981]

Also, I eat the same thing - day in and day out - at the same times. Not much change at all - even my cheat meals are the same days and times with the same meals.

The only thing I would add/subtract from your diet is to maybe cut about 60 grams of protein and add about 60 grams of carbs to replace the protein calorie for calorie...

[infiniti1982]

Agree with fog hat on more carbs, less protein. For your post workout carbs, I would do a slow GI rather than vitargo. I made a posting on that months ago, look it up to see the evidence as to why that's better for cleaner bulking. Also, why do you have your carbs and protein 20minutes apart after your workout? If it is so that you get an even greater insulin spike, please look up that posting I just mentioned as it will explain how this is not necessary.

good luck--it looks like you really know what you are doing.

[slayer of souls]

Originally Posted by fog_hat1981

The only thing I would add/subtract from your diet is to maybe cut about 60 grams of protein and add about 60 grams of carbs to replace the protein calorie for calorie...

Thanks, consider it done.

[slayer of souls]

Originally Posted by glowalla

Agree with fog hat on more carbs, less protein. For your post workout carbs, I would do a slow GI rather than vitargo. I made a posting on that months ago, look it up to see the evidence as to why that's better for cleaner bulking. Also, why do you have your carbs and protein 20minutes apart after your workout? If it is so that you get an even greater insulin spike, please look up that posting I just mentioned as it will explain how this is not necessary.

good luck--it looks like you really know what you are doing.

Sorry, I cant seem to find your post! Do you have a link handy or at least the thread title?

Sounds like an interesting post, I dont want to miss out on it.

[infiniti1982]

read through this:

Low Intensity Cardio and Its Effects on Muscle Loss

[slayer of souls]

Originally Posted by glowalla

read through this:

Low Intensity Cardio and Its Effects on Muscle Loss

Interesting, I will keep that in mind as I do more research.

Thanks for the link

[go Yankees]

ditto...what about some brown rice, or mashed sweet potatoes? find a sugar mama with a stove, boil a bunch (peeled), then mash and refrigerate...and eat it like jell-o

[slayer of souls]

lol that sounds disgusting, I will try it when I get back! Its better then raw oats and water.

For the next three weeks I will have unlimited food, so I will bulk up.


Thanks for all the comments! I will keep on updating those interested on my progress.

[slayer of souls]

Just an update after trying out pendulum training weight has increased steadily.


Thanks for all your help!
:dancingne