ABCDE - Olifting

abarlament · 24-Jun-03, 10:49 AM

Hello.

First off the stats:

215 @ ~19%
6'1 17 years old

Supps
Multivitamin
ZMA (homemade)
whey protein powder
flaxseed oil

Diet

Ok, I am using te ABCDE theory of short overeating and undereating cycles, I am goign with 1 week instead of the ABCDE 2 weeks, or the Delta 1250 five days. I am trying to eat according to the Don't Diet/Massive Eating plan of John Berardi. For thos eof you who don't know waht this plan is, it is basicly eating carb + protein meals early in the day, and eating fat + protein meals later in the day.

I've figured out my bulking calorise using the John Berrardi method, here it is:

215/2.2= 98kg.

98 x .19= 79.5kg (we'll call it 79kg) <-- that is my lean body mass.

79 x 22 + 500= 2240 Cal

Now we multiply that number by my activity level, I have football practice, and general running around, but other than that I sit on my but, so the number for me is 1.5.

2240 x 1.5= 3350.

Then I have to add in the cost of lifting weights, different types of training mean different factors, heavy free weight training is 6. You multiply your bodyweight (in kg) by how many hours you are doing it (.5 is a half hour, and so on), then multiply THAT by the MET value for the exercise, like I said, heavy free weight traiing is a 6.

98 x 1 x 6= 580 add this to the total to get 3930

then, ole John has you figure out the thermic effect of food, you take your original resting metabolic rate (the first number) and multiply it by .1 (if you are eating 1g protein per pound bodyweight) or .15 (more than 1g).

2240 x .1= 224. add that to 3930 to get 4100.

512g carbs 50%
180g protein 17%
150g lipid 33%

Maxes (estimated)

Squat
340
Bench
300
Deadlift
370
Power Snatch
N/A
Power Clean
N/A

Monday

Wasn't lifting in my "home gym" today, but in a girly, green walled, pussy gym. I didn't do much but here it is:

Power snatches
115 8x3
SLDL
135 4x3

pre workout I had one packet of Carnation instant breakfast (27g carbs), afterwards I had two more packets + a scoop of All the Whey.

Also, I should mention, I didn't hit my caloric goal for today, I only put down around 2400. Will try harder tommorow.

ebon00 · 24-Jun-03, 12:32 PM

Deja vu! Your kind of plan looks very much like the one I've been following for the past month-and-a-half. I've stuck with the original 2-week phases though since it's a good concept but the specifics weren't covered very well by the MM2000 writers (they tended to point to the wrong things and overlook some tweaks that seem important to the overall theory). I also like the high-set, low-rep snatches. Again, something I'm working on and so far so good. Keep hitting it hard.

abarlament · 24-Jun-03, 01:30 PM

I know! I am a copycat haha, see what works for otehr people then I STEAL IT! mwuhahahah.

abarlament · 24-Jun-03, 11:21 PM

AHEM... here's my diet for today (tuesday), I will list what I did wrong at the end, and you can add yoru suggestions.

[PHP]

10:00

Oatmeal 300 54 10 6
yogurt 120 22 8 0
egg white 16 0 4 0

11:40

bagel 250 47 9 2
jelly 50 13 0 0
milk 90 11 8 0
whey 105 0 25 0

1:20

oatmeal 300 54 10 6
jelly 50 13 0 0
banana 207 53 3 1

2:45

tuna 150 0 33 1.5
buns 280 52 8 5
mayo + relish 25 1 2 2

3:15

slim fast 220 40 10 3

4:30

slim fast 220 40 10 3

Football passing scrimmage and linemen contest from 5-8

9:00

whew, unloaded here, ate at Taco bell with fellow lineman, I had like 2.5 bean burritos and 4 soft tacos.
Anyone know their specs? hehhe

10:15

two fish oil tablets
ZMA

[/PHP]

Ok, what time should be the carb + protein cutoff? 4:30 or so? My mistake today was not starting to eat fat + protein meals, just kept eating carbs (and bad meal late in the day). Also, my total caloric intake didn't equal my goal. Will try harder tommorow (it should be easier when I start eating more fat, 9 cals to the gram...

abarlament · 24-Jun-03, 11:27 PM

Wednesday

Wed workout will go something like this:

Hanging Power Clean
85x4 115x4 125x4 130x4 135 3x4
Front Squats
N/A
Bench Press
N/A

Bottom Line!!! Don't get a ride to the gym with a SLACKER because you have to ride home with him when he wants to leave 15 mins after you get there!!!!

Yes... I had a bad day

Diet has been pretty good today though... And I went on a bike ride at like 4:00-4:40, it was pretty fun, havn't done that in a while, but I need to get in shape for football.

ebon00 · 25-Jun-03, 04:21 AM

I tend to eat at regular intervals (every 2 hours) so I have my carb cut-off point at 4 PM. Then I have an all-protein meal at 6 PM and devote the night feedings 8:30 and 11 PM to protein+fat.

abarlament · 25-Jun-03, 08:44 PM

Ok, edited in my stats for today, what a BUMMER of a day..... grr I really just want to smash someone. Haven't you guys ever noticed when you are mad you want to do something? I havn't went on a bike ride in forever, then I'm toasting mad and I do...

abarlament · 26-Jun-03, 10:51 PM

Didn't go according to plan today but it was a great day anyways. I got up around 10:00, then ate a few meals, then my friend called to ask if I wanted to help him at the farm (bailin hay), so I said "sure" becase I love working on the farm. So frorm 12-8:30 I was workin out there, bailing hay, throwing it down from the trailer and stuff like that.

I definetly won't be doing cleans tommorow

might just be a "light" day of benching.

abarlament · 27-Jun-03, 03:17 PM

Friday

Practice was shortened today, I think it was only like one hour long.
....Afterwards

Bench
225 8x3
Front squat
115 4x3

I supersetted the last 3 sets of bench with the first 3 of Fsquats, because I was running low on time.

AFterwars me and some football buds hit up the Super China Buffet. BLORG! I stuffed myself and it felt great. HAHAHAHHAHA I am laughing at you guys who are cutting right now. mwuhahhaa.

stencil · 28-Jun-03, 02:40 AM

That's Just Evil. Hope you enjoyed.

abarlament · 29-Jun-03, 01:03 PM

Saturday

Washed the windows on my house, then went over to a friends house. We plinked cans then went kayaking, sweet stuff. Diet was in the can though it really sucked.

abarlament · 30-Jun-03, 12:02 PM

Monday

Ok, the start of a week of cutting. Had a terrible night, couldn't fall asleep until 3am, then had to wake up at 7:40. Practice was at 9 as usual. Had my preworkout drink of raspberry lemonade.

Hanging Power Clean
85x3 115x3 125x3 135x1 145x1 155x1 160x1 175x0
SLDL
135 5x6
Bench
135x20

I tried the 20 rep bench, but I really needed to add someweight. 135 doesn't cut it for me, but I've never done it before, and I wanted to be sure I could do 20 reps, I would up it to somewhere around 180 or soemthing next time.

ebon00 · 30-Jun-03, 02:41 PM

I think the HUGE disparity between your bench and your SLDL is kind of scary. That doesn't bode well for your posterior chain. I've seen girls using more weight than you on SLDL's...

Seriously though, you should be able to lift a lot more.

abarlament · 30-Jun-03, 03:51 PM

What weight "should" I be doing then?

ebon00 · 01-Jul-03, 03:43 AM

I'm just saying that you're benching 135 for 20 and SLDL 135 for 6... that is a little awkward. I noticed the same thing about your front squat. Unless you've had some kind of injury in the past months that is worrysome. I would say you need to bring your SLDL's up to at least 225 and your front squats to the 205 neighborhood. And then you'd still be behind your bench...