Silverwex's Bulking Thread

[Create Reality]

btw if you arent hitting pecs like you should, try weighted dips. I added these to my routine and Im gettin pecinated! lol

 

[silverwex]

I hitting my pecs with DB press and incline bench. I used to do dips but am taking a break from them for a while - i couldnt progress on them much.

btw lean the uppder half of your body forward while performing dips to hit the chest hard.

 

[silverwex]

CARDIO 15 SEPTEMBER
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50 minutes jog

Had 3 cigarettes last night, fell kinda bad but im not gonna return to being a 'full-time' smoker, dont worry!

Oh yeah, every time I eat chicken on its own (grilled, fried etc) I get a horrible pain in my stomach. this only start happening recently and i dont like it. When i have a chicken sandwich i never get pains! Is it coz im eating it on its own?

 

[silverwex]

CARDIO 18 SEPTEMBER 2005
------------------------------

50 minutes jog

 

[silverwex]

CADRIO 20 SEPTEMBER 2005
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50 minutes jog

 

[Jariel]

Good going! I don't think you can truly appreciate your gains until you start dropping BF%, so don't get disheartened.

You say you started bulking with 18% BF, which is probably not ideal, but if you can stick with the cutting now, then all the work will start to show.

Keep at it!

 

[silverwex]

cheers jariel, although my diet is not 100% perfect I AM cutting back on carbs/calories here and there, especially after 6pm so hopefully that'll reduce my BF% even more.

I'm thinking of doing cardio in the morning Thursdays (have them off) instead of the evening - even though that'll be tough, Im not a morning person. Im just not dropping my BF as much as fast as I had hoped.

 

[silverwex]

Had the worst worjout yesterday, had too much/too many different foods for pre workout meal and got this sharp/annoying pain in my stomach for the whole of my leg workouts.

Only did 3 sets of squats and 4 of SLDL - skipped calf work as i felt physically sick.

Pain stayed with me for the whole day, im ok today tho.

LESSON LEARNED: Dont go overboard with the pre workout meal!

On a side note my squat is back to my PR: 75kg. Not much but im getting there!

 

[Warboss Alex]

I always get a pain in my stomach after eating chicken on its own.. I believe the technical term is 'indigestion', lol.

With chicken on its own I tend to swallow it too quickly hence the indigestion, this might be the reason. Chew it carefully!

 

[silverwex]

Suppose you're right warboss - it just really sucks ya know. Even tonight I had scrambled eggs and I currently have this pain!

Seems to only happen when I eat chicken or eggs on their own.

Gonna try the 'chew slowly' routine next time.

BTW, in regard to cutting (warboss you can stop reading now - i know only too well of your dislike for that term! ), i may just go mad on protein on water instead of counting all these calories ih certain meals and wondering if i got enough/too many calories as the cuting isnt going the best. Have cut off majority of carbs after 5pm - dont go to bed til 12.30am - and the BF and weight are still the same! Still doing cardio 3 times weekly (evenings).

 

[silverwex]

Silverwex's Workout Overview & Assessment

Date: 12 October 2005

Length Working Out: Just over a year


WEIGHT & BODYFAT INFO.

Starting Weight: 146lbs approx.

Current Weight: 160lbs approx.

Highest Weight: 170lbs approx.

Current BF%: 20%

Highest BF%: 24%

Target BF%: 14/15%


DIET & SUPPLEMENTS

Protein: 1.5g's of protein per LB of bodyweight - about 240+/- daily

Carbs & Fat: Not really noting these - carbs are kept to a minimum. Fats - keeping these low.

Main Foods Eaten: Milk (always try to get my hands on Low-Fat or Skimline - if not it's full fat), Eggs, Tuna, Steak (when I can), Chicken, Protein Shakes (on milk after a workout - with water if taken after 5pm). Sample days meal plan below...

Sample Daily Meal Plan

8.15am
3 Weetabix with Milk (can't eat much at morning - this a big prob?) - 20g Protein

11am
CUTTING: Can of Tuna - 35g Protein BULKING: Chicken Salad Sandwich with Pint of Milk - 36g Protein

1.45pm
Family Meal - Minced Meal/Beef Stew/Chicken/Salmon - all with pint of milk - 35/45g Protein

4.15pm
WORKOUT DAY: CUTTING/BULKING: PWO Shake in milk and some sort of simple sugar - 50/60g Protein
NON WORKOUT DAY: No meal til 5pm - shake with water - 40g Protein

6pm
Shake with water - 35/40g Protein

9pm
Shake with water/Can of tuna - 35/40g Protein

12am
Shake on water - 40g Protein

Not the best diet but getting there...


WORKOUT

LEG DAY

Squat x 3 sets x 4-6 reps

Deadlift (Stiff Leg) x 3 x 6

Calf Raises x 3 x 14


TRI/CHEST/SHOULDER DAY

Inc BB Press x 3 x 6-8

DB/BB Press x 3 x 4-8

DB/BB Press x 3 x 4-8

CGBP x 3 x 4-8


BACK/BICEP DAY

Inc DB Curl/Preacher Curl x 3 x 4-8

Pinwheel Curl/Chin-Up/Hammer/EZ Curl x 3 x 4-8

Deadlift x 3 x 5-8

Wide Grip Chin-Up/Lat Pull Down x 3 x 3-8


PROBLEMS FACED

As stated a lot in this forum, I find it extremely hard to progress on any of my lifts. I just hit a plateau and never seem to overcome it - even changing exercises now and again... but no luck. Im doing cardio 3x weekly and am on a cutting/bulking phase (in between both) so that may have a bearing on strength(?).

Here are my maxes on each major lift:

SQUAT: 75kg x 4 reps

DEADLIFT: 87.5kg x 5-6 reps (my grip fails mainly)

SLDL: 75kg (this is improving slowly)

BB ROW: 42.5kg x 6 reps

PULL UP: 4 reps

BENCH: 55kg x 5 reps

MILITARY PRESS (BB): 40 x 5 reps

Not impressive and i AM eating more than i used to (ok Warboss?! ) but no luck. SHould I give up cardio while cutting down on carbs so i can bulk again while keeping my BF% the way it is? I dunno, Im lost... but am dedicated to improving.

I see guys like Life and double overoming plateaus and making excellent progress - they seem to hit certain muscle groups twice weekly... maybe this could be key?

Can anyone lay out an ULTIMATE schedule for diet/workouts/cardio so i can overcome this f**king prob?!

Thanks guys.

 

[semag]

a) get rid of a lot of that milk, especially if you're "cutting," waaaaay too many carbs bro. If you're trying to limit carbs, be aware that milk has a lot.

b) try some low volume. 3 days a week, 2 sets of bench @ 5 reps, then go do 1 set of assistance exercises for a few sets. I.e. dips, incline flys, tricep pushdowns.

2 sets bench @ 5
2 sets dips @ 6 (weight up till you hit 6!)
1 set incline flies @ 10-15
1 set tricep pushdowns @ 10-15

2 sets squat @ 5
1 set legpress @ 20
1 set hyperexensions @ 20
1 set calves @ 15

2 sets deads @ 5
1 set of hypers @ 10-15
2 sets underhand chinups @ 6 (w/ weight!)
1 set of bicep curls @ 8

That's it.

 

[Lifeforce]

If you are cutting the weights will not progress... I progress because I am bulking at the moment. If I were cutting I'd probably loose strength. Double progress because of muscle memory.

How long have you've been cutting now?

Dude how much carbs are you getting really? It seems low, you live on shakes man! Oatmeal porridge with a scoop of whey on top is a great meal IMO. IT could be that simple you are not getting enough calories to loose fat weight or the other way around... you are eating too much. Calculate your intake during a day and post.

 

[Double]

i dont really understand do you mean you want to try the thing alex has pointed out - neither cutting nor bulking but still progressing??

your diet sounds really cruel as i had the same diet while cutting i was shivering and stuff but maybe you have a much lower metabolism?

 

[Warboss Alex]

Silverwex, mate, take it from me.. if you do that diet you'll fail in two-three weeks' time 'cause you're only human. I failed whenever I tried to, it's nothing personal..

Starving yourself of carbs and fats is counter-productive. Get things in perspective bro, you are NOT a 280lb pro trying to lean down for a show.. you're an ordinary guy who likes working out and wants to improve their body, just like me, Double, semag, Lifeforce and the rest.

For this reason I implore you not go madly into a 'cutting' diet that will lose you sleep, muscle, happiness and really make you hate your life. Maybe an extreme example but it's definitely a possibility.

And really, just how bad off are you? You seem no better or worse off than the ordinary young guy you see, so why do something that only a pro would pre-contest? (and even then, they'd be eating a helluva lot better than you are now)

Do it the DC way, a.m. cardio after a small protein shake, carb cutoffs, green tea, be meticulous about food combining but STILL obey your hunger (if you're hungry, eat carbs) once you've got your 2g protein per lb in, and I promise you, you can still progress (gain strength and size, plus increased muscle tissue burns more calories at rest) and drop bodyfat at the same time.. yes it's a slower process than a dedicated 'culk' or 'but' but isn't it worth it?

I've got the impression this isn't just your latest craze (i.e. working out) and you ain't gonna quit next month.. since you're in this for the long run, don't act like it's pre-contest already!

Oh, and lose the milk from your pwo shake. Add fruit juice, gatorade, whatever.. high gi carbs.

 

[silverwex]

Thanks for the replies guys, never seem to let me down!

Semag: Is that a routine for cutting or just a new one I should try? I dont have access to leg extensions as I work out at home and my becnh hasnt that facility. Yeah milk has to go I think.

Is slimline milk not ok?

Life: I've been 'kinda' cutting (lol) for a few months, basically cutting back on carbs here and there but not 'all out' cutting if you know what I mean. I'd eat about 1600-2000 calories daily - as far as i know.

Double: I dont seem to be coping that bad with the diet I have now, just have an urge for carbs (mainly weetabix minis! yum!) in the evenings - have a small handful just to shut up my stomach for a little while! lol.

Warboss: Cheers for the long reply. Nice. One thing I wann point out that you all may not believe - I was in Gran Canaria a few weeks back and my diet was like this:

Wake at 11am: Litre of Milk

4pm: Tuna sandwich or another litre of milk

9.30pm: Steak/Chicken and chips

I came home and lost about 8lbs and 2%BF... BUT my muscle mass seemed the same! Weird.

Anyway, so Warboss you're saying: Eat 'normally', cut off carbs in the evening, but have a small amount if hungry while drinking green tea (how many cups daily? morning and night?) with cardio in the morning after a small shake on water (how many g's of protein in the shake? 20/30g enough? Do i have a shake after too?).

Interesting you bring morning cardio up, ive been doing it in the evenings for the past few months and not much progress, could this be key?

Also, my parents are away next week so PARTY IN MY HOUSE (lol)... seriously tho, ill have to walk to work about 4 mornings that week, so that would be ideal to get a shake in at 8.15am (instead of weetabix!) and walk to work (25minutes) which would count as a light cardio session - then i have to walk home at 1pm, eat a meal at 1.45pm and then workout at 3pm.

Sound good?

If i keep this up (am cardio, green tea, carb cut off) how long should i expect to lose approx 5%BF? I know its diff for everyone but a general guess would be nice/motivating.

Thanks again all.

 

[Double]

if you have a fast metabolism and a good diet then you can count with like 1% bf per week........but your metabolism doesnt seem to be THAT fast when you already consuming 1600-2000 calories and not cutting at a pretty fast rate. i would add some cardio then 1% per week should be doable!

alex can i see a small fault in one of your post or am i being just an enthusiastic greenhorn? your saying fruit pwo because of high gi but im saying stick to glucose pwo because fructose can only give energy and not grow/recover muscles!

 

[silverwex]

enthusiastic greenhorn?

A what?! Lol.:crackup:

I am doing cardio double, but its in the evening so that might be my prob. What ya reckon?

 

[Double]

in the evening is fine man....remember you are not training for a 1000000$ contest.....only some good hard bodybuilding!

 

[Warboss Alex]

I'll bet you lost a little muscle mass too in Gran Canaria, you just didn't notice it..

Drinking green tea doesn't mean you can cheat on your carbs or eat junk.. it just helps keep your metabolism jacked so you can still get in enough calories to grow muscle but the metabolic rate (along with cardio and diet) should take care of excesses so you don't gain any fat (and the cardio makes sure you hit fat stores directly).

Okay, what I mean is like .. wake up, have a small 20g shake in water, do 30-45 minutes of low intensity cardio, you can have a shake afterwards if you like but I prefer a solid food meal 20-30 minutes afterwards. For the rest of the day eat pro/carb or pro/fat meals, eat all your protein and only carbs/fats until you're full - note, pro/fat meals won't fill you up much so have more protein in these. Say you cut off carbs at 6pm (3-4 hours before bed for a start then make it earlier if necessary), after 6pm eat only (lean) protein sources and vegetables/salad with trace amounts of fat, maybe a dash of olive oil if liked.

Cardio in the evening does work yes but it's more effective in the morning when your glycogen stores are empty and you're targeting bodyfat as an energy source. If in the evening do higher intensity cardio, maybe jogging or running.

And you know better than to ask how long it's gonna take.

Double - you misunderstood me, most commercial fruit juices have sugar added to them so that's what I meant. For my pwo I use both: equal parts whey and dextrose in 500ml cranberry or grape juice (you can get the cheap juice for this which is from concentrate, we need the sugar here).

Remember that pwo it's not so much high gi carbs that we need as an insulin spike, which we could achieve by having a huge amount of low gi carbs .. but who wants to eat 200-300g of oats pwo? Hence a smaller amount of higher gi carbs, which are more convenient and simpler.