Anabolic Burst of Cycling Diet & Exercise Journal - Page 4

KetoManiac · 31-Jul-03, 05:43 PM

7/29/03

today was arms day. It was very intense in my opinion. The weights used were the following:

Barbell Curls
5x10 (40lbs) 1x8 (40lbs), 3x6 (40lbs), 1x7 (40lbs)

inbetween sets, i did a stretch something like this**:
http://www.exrx.net/Stretches/Biceps/Standing.html

Skull Crushers
5x10 (40lbs) 2x7 (40lbs), 2x6 (40lbs), 1x7 (40lbs)

inbetween sets, i used this stretch:
http://www.exrx.net/Stretches/Triceps/Overhead.html

Lateral Raises
3x11 (8lbs)

inbetween sets, i used this stretch:
http://www.exrx.net/Stretches/Deltoi.../SideDelt.html

Bent over Lateral raises
3x11 (8lbs)

inbetween sets, i used this stretch:
http://www.exrx.net/Stretches/Deltoi.../SideDelt.html

**=i kept my arm in that position but instead of putting my arms behind my back, i put them to my sides like the top of a lateral raise.

was a good workout overall. Good thing i stuck with the same weight on the raises becuase after the increased weight on curls and skull crushers, my arms were dead =/.

Diet went pretty well. Been living on whole milk and flax oil at night time lately becuase im at my moms where we gotta go shopping

.

KetoManiac · 31-Jul-03, 05:44 PM

7/30/03

today was an off day. was very crappy diet wise since i went to six flags. Diet was full of horrible foods (hamburgers, fries, etc) but i think i walked around enough to burn some off

. Got a great sleep though.

oh yeh, arms were creamed today. Every part of my arm. My posterior and lateral deltiod, my triceps, my biceps, and even my forearms a bit. a great workout

.

KetoManiac · 31-Jul-03, 05:47 PM

7/31/03

today was another rest day. I will be resting until monday just to inform you guys.

I had my physical this morning, I went and according to them im 5'7 to who ever is curious. This means that I grew 4 inches in a year

.

diet was overall good i guess. I need to go shopping here though becuase my diet is starting to switch over from good to bad food =/. Arms feel exactly as sore as yesterday. what a workout

.

ate at a all-you-can-eat buffet tonight. Was awesome. Of course they had no water, a glass of diet sprite had to do (flavored with saccahrin i belive [sp?]). like a wise man once said, "HAHAHAHHAHA I am laughing at you guys who are cutting right now" ~abarlament

hahaha

DaRkAnGel · 31-Jul-03, 05:49 PM

Quote:

Originally Posted by KetoManiac

7/30/03

today was an off day. was very crappy diet wise since i went to six flags. Diet was full of horrible foods (hamburgers, fries, etc) but i think i walked around enough to burn some off

. Got a great sleep though.

Lol its all good i am not worrying about counting calories anymore since i stopped my "cutting" diet. Just try to stay away from the bad foods which you didn't, but you can try again next time. Instead of eating fries get something unfried and instead of a burger get maybe chicken patty? You know? Just keep it as healthy as possible.

KetoManiac · 31-Jul-03, 05:54 PM

Quote:

Originally Posted by Darkangel5

Lol its all good i am not worrying about counting calories anymore since i stopped my "cutting" diet. Just try to stay away from the bad foods which you didn't, but you can try again next time. Instead of eating fries get something unfried and instead of a burger get maybe chicken patty? You know? Just keep it as healthy as possible.

hey, its six flags ! Something healthy there you say ? lol. I saw a subway at a 6 flags one time

which woulda been a better choice but they didnt have it at this one. Im not so worried about the junk, but rather getting my goal of overfeeding. But i really try my best to eat clean but id rather eat some pizza lets say then be hungry and burn off muscle =/.

DaRkAnGel · 31-Jul-03, 06:07 PM

Quote:

Originally Posted by KetoManiac

7/31/03

today was another rest day. I will be resting until monday just to inform you guys.

I had my physical this morning, I went and according to them im 5'7 to who ever is curious. This means that I grew 4 inches in a year

.

diet was overall good i guess. I need to go shopping here though becuase my diet is starting to switch over from good to bad food =/. Arms feel exactly as sore as yesterday. what a workout

.

Expect that to be about 5'6 by nighttime. I heard from somewhere that you grow and shrink an inch by night. How much did you weigh?

KetoManiac · 31-Jul-03, 06:41 PM

Quote:

Originally Posted by Darkangel5

Expect that to be about 5'6 by nighttime. I heard from somewhere that you grow and shrink an inch by night. How much did you weigh?

an inch is kind of alot to grow/shrink in a day

.

i weighed in at 138 lbs.

DaRkAnGel · 31-Jul-03, 08:11 PM

Quote:

Originally Posted by KetoManiac

an inch is kind of alot to grow/shrink in a day

.

i weighed in at 138 lbs.

Hey dont get sarcastic with me, its true i heard it from somewhere lol. Put some meat on them bones you are almost as tall as me and weigh almost half as much as i do.

KetoManiac · 01-Aug-03, 01:03 AM

Quote:

Originally Posted by Darkangel5

Hey dont get sarcastic with me, its true i heard it from somewhere lol. Put some meat on them bones you are almost as tall as me and weigh almost half as much as i do.

haha lol

. Time for some heavy duty bulking

. thats right duty

.

KetoManiac · 02-Aug-03, 01:31 AM

8/01/03

diet was off today. I didnt eat enough calories and all my calories came from crap (pizza and kids cereal). I really try my best to eat clean, but without the proper food around, i cant

.

my arms are feeling way better then yesterday. I was starting to think i tore something but they felt better today.

only 1 more day of bulking left. Will update stats tomorow.

MonStar · 02-Aug-03, 03:28 PM

Damn, pizza and kids cereal isnt the best diet in the world. But we all have our good and bad days. And honestly, pizza isnt that horrible man. The saturated fat is a b*tch, but its good protein from the cheese and carbs. Its obviously not the greatest thing to eat, but if youre training hard regularly I think you can afford some pizza here and there. Keep up the hard work.

KetoManiac · 02-Aug-03, 05:01 PM

8/02/03

i took new measurements. Here they are:

Arms: 11.5 (relaxed), 12 (flexed)
Chest (around nipples): 33 (relaxed), 34 1/2 (flexed)
Waist (around belly button, relaxed): 31
Quads (middle part): 18 1/2 (relaxed), 19 inches (flexed)
Calves: 13.25 (relaxed), 13.5 flexed
Weight:137

so within the past 2 weeks, here are how the numbers increased:

Begginning, Week 1, Week 2

Arms (relaxed): 10 7/8, 11, 11 4/8
Arms (flexed): 11 6/12, 11 7/12, 12
Chest (around nipples, relaxed): 31 6/12, 32 9/12, 33
Chest (around nipples, flexed) 33 6/12, 34 3/12, 34 6/12
Waist (around belly button, relaxed): 29.5, 30, 31
Quads (middle part, relaxed): 17 3/12, 18 3/12, 18 6/12
Quads (middle part, flexed) 17 6/12, 18 9/12, 19
Calves (relaxed) 12 3/4, 13, 13 2/4
Calves (flexed): 13, 13 4/12, 13 6/12
Weight: 129.5, 133.5, 137
*measurements are in inches and pounds

im pretty shocked with the results i got. Im very surprised. Im sure some is fat, glycogen, and water weight, but ill find out what stays when I cut.

I just found out im going on vacation in 2 days for 2 weeks. Im not sure what im going to do (definatly will be able to do my cardio) as far as weight training goes.

If anybody has any advice, it will be appreciated.
__________________________________________________

i been also reading some ABCDE smashing lately. I seen some good points. In the origianl ABCDE diet, it was supposed to be 12 day bulk and 12 day cut. ALso, during cutting, you werent supposed to eat so little but at around mantaince or 10% below mantaince. The interviwer bill for MM2k just revised the diet so he can fit in selling his supps and make it sound more suitable

.

so this cutting cycle, im going to go 10% below mantaince only, and im actually going to give the protein cycling a shot.

KetoManiac · 02-Aug-03, 05:55 PM

hmm, i just found something very interesting. Who ever uses the ABCDE program should read this (the original study/test created by tobjorn):

The numbers are for a specific guy weighing 192lbs at the beginning of the study.

>What did they eat? On overeating phases (12 days): Regular diet + 1500 kcal from good oils, protein powder, a sugarmix that contained creatine and a multivitamin. Ten minutes before every workout they took a ”disgustingly sweet” sugar drink w creatine (70g carbs) and another one after the workout. A proteindrink was consumed at bed time. Other than that just follow your regular diet.

Cutting phase (12 days): Eat maintenance calories or a modest deficit (10%) with protein drinks 4 times per day. Drink one of these at bed time and the other spread throughout the day.

>What was trained?

I don´t think the training program was anything unusual. During bulking phase they trained heavy with low reps. NO cardio.

During cutting phases the trained with light weights and high reps. Add to this walking or some mild form of cardio for 40-60 minutes every day.

>Was the study published in a peer review publication?

It was presented and well recieved at the annual conference for doctors in Sweden. I guess this is the place where a lot of new studies are presented to other doctors and stuff…

Fredrik Paulun, one of the most respected sports nutritionists in Sweden wrote in a mail:

”The ABCDE diet is one of the hottest topics ever published on nutrition and training for bodybuilders. A new study, published by Torbjörn at the Annual doctor´s conference showed very good results from this method.”

>Who sponsored it?

Swedish university studies are as far as I know rarely or never sponsored by companies. I´m pretty sure this one wasn´t sponsored at all.

A quick translation from one of the study participants:

”The researchers were very strict about everything. We went to a lab twice a week for tests. First you had to breath into a mask which measured your metabolism. They also took your temperature to see if the body temperature would rise during the study, and it did. Then you were weighed, measured with calipers and measure tape. Then they measured the amount of fluid in your body by electrodes.

After that you had to jump into a water tank, where you had to breathe a helium mix for five minutes until they weighed you under water (sitting on a small metal construction in the water) to get exact numbers on how much body fat you had. After that there were blood tests and every participant were tested for steroids during the study.”

Torbjörn Åkerfeldt himself said in a mail to a forum member:

” I have actually never claimed that you should lower the energy intake by more than 10% during the cutting phase. Bill Phillips didn´t believe in this so he changed the information in the article series in MM.

In my study the participants were even allowed to eat maintenance calories during the cutting phase and lost fat nontheless.

I also recommend a 12 day overfeeding cycle and 12 days cutting, and not 14 days + 16 days as BP says.

There are a lot of people who want me to write a book, but I am a little hesitant since I am primarily a researcher and not a business man. But I am sure that there will be some form of training manual in due time, in any case in english.”

mustang GT · 03-Aug-03, 02:31 AM

Great job man, keep up the good work! About going on vacation, will they have a gym where you will be staying?

KetoManiac · 03-Aug-03, 02:33 AM

Quote:

Originally Posted by mustang GT

Great job man, keep up the good work! About going on vacation, will they have a gym where you will be staying?

idk its in the middle of nowhere

. And im not allowed to join a gym as it is for somereason lol. ill have to bring some cable bands to wokrout with or something (maybe dumbells).