Anabolic Burst of Cycling Diet & Exercise Journal

[KetoManiac]

After a very successful phase of CKD (cyclical Ketogenic Diet, journal log can be found here http://www.discussfitness.com/forums/showthread.php?t=7679), im ready to bulk again.. Originally I was going to do a straight bulk, but I was then introduced to the idea of calorie cycling (Anabolic Burst Cycling of Diet & Exercise) by Abarlament. After a few weeks of setting everything up and thanks to the help of abarlament, ebon00, ilker, TwoWalks, and mustang GT, I finally figured out how I was going to do this. I’ll be starting this new diet tomorrow.

I will be doing the original ABCDE diet except I will be keeping it clean instead of eating every junk food insight like recommend in the Muscle Media article.

DIET
The Bulking Phase will be 2 weeks long. I will be following a 45/25/30 (carbohydrates/protein/fats) during this time and will be consuming around 2819 calories, 91 grams fat (19 saturated), 340 carbohydrates (40 fiber), and 179 grams protein. Carbs will be eatin earlier in the day avoiding fats, then fats later in the day avoiding carbs. My diet will look like this for the most part:
Breakfast: ½ cup oatmeal, 1 ½ cup smart start, 12 ounces skim milk, 2 slices whole wheat bread
Lunch: 2 slices whole wheat bread, 3 slices ham, 2 slices fat free cheese, 12 ounces milk, apple
Snack: serving almonds, 1 ½ tablespoon peanut butter
Pre-workout: 1 cup oatmeal
Post-workout: 3/4 can tuna, 7 rolls smarties
Dinner: steak, salad
Before bed: ½ cup lowfat cottage cheese, serving almonds, 1 table spoon peanut butter
*at least 90 ounces of water a day

The Cutting Phase will also be 2 weeks long. I will be following a 40/40/20 (carbohydrates/protein/fats) during this time and will be consuming around 1360 calories, 27 grams fat (5 saturated), 149 carbohydrates (16 fiber), 134 protein. The way i setup my carbs and fats is exactly like what i did in the bulking part. My diet will look like this for the most part:
Breakfast: ½ cup oatmeal, 1 cup smart start, 8oz milk
Lunch: 2 slices whole wheat bread, 3 slices ham, 2 slices fat free cheese
Post-Workout/Cardio: 3 roll smarties, half can tuna
Dinner: roasted chicken breast, broccoli, ½ sweet potatoe
2 hours before bed: ½ cup low fat cottage cheese, ¾ serving almonds
*at least 80 ounces of water a day

TRAINING
Training will be a bit complicated. During my bulking Phase, I will be doing a 5-day rotation of German Volume Training (GVT), and during my cutting phase, I will be doing a moderate volume split and High Intensity Interval Training (HIIT). It took me awhile to figure out when I was going to start because I will be on vacation this summer. With this said, I had to plan it out so that I Did GVT during my vacation weeks since I will be using much lighter weights (I can just bring some weights and train since I’m not that strong yet ). GVT split will look like this:

Chest/Back
Flat dumbell bench press 10 sets of 10 reps 4-0-2-0
Bent over barbell rows 10 sets of 10 reps 4-0-2-0
Flat chest flyes 3 sets of 11 reps 3-0-2-0
One armed Dumbell rows 3 sets of 11 reps 3-0-2-0

Legs/Abs
Squats 10 sets of 10 reps 4-0-2-0
Stiff legged deadlifts 10 sets of 10 reps 4-0-2-0
Weighted crunches 3 sets of 15 reps 2-0-2-0
Weighted calf raises 3 sets of 15 reps 2-0-2-0

Shoulders/Arms
Barbell curls (curl bar) 10 sets of 10 reps 4-0-2-0
Lying tricep extensions (curl bar) 10 sets of 10 reps 4-0-2-0
Lateral raises 3 sets of 11 reps 2-0-x-0 *
Bent over lateral raises 3 sets of 11 reps 2-0-x-0 *
X = as fast as you can while keeping good form
*60 seconds between all sets
x-x-x-x = tempo

The rotation will look like this:
Sunday – legs/abs, Monday – chest/back, Tuesday & Wednesday – rest, Thursday – Shoulders/arms, Friday – legs/abs, repeat.
Also, I will be stretching in between sets and focusing on the negative part of every exercise to develop and shape the connective tissue like described in the ABCDE article.

Cutting Routine will look like this:

Monday – push
Flat dumbell bench press 3 sets
Incline dumbell bench press 3 sets
Dips 2 sets
Military press 3 sets
Close-grip bench press 3 sets
Dumbell wrist curls supersetted with reverse dumbell wrist curls 2 sets

Wednseday – Legs/abs
Squats 4 sets
Stiff legged deadlifts 3 sets
Lunges 2 sets
Lying leg curls 2 sets
Calf raises 3 sets
Weighted crunches supersetted with lying leg raises 2 sets

Friday – Pull
Bent over barbell rows 3 sets
Deadlifts 4 sets
Wide grip pullups x sets (as many as it takes to reach 20 reps)
Barbell Shrugs 2 sets
Barbell curls 3 sets

*reps will be in the 6-8 rep range and in the 8-10 rep range for forearm, ab, and calf work.
*rest will be 90 seconds between all sets

Tuesday and Thursday will be HIIT cardio.

SUPPLEMENTS
Multi-vitamin (http://www.greatearthvitamins.com/nsp/super_hyvites.htm) taken with breakfast
Vitamin C (http://www.vitasprings.com/kirsigchewvi.html) taken right before workout

MEASUREMENTS
Arms: 10 7/8 (relaxed) 11 6/12 (flexed)
Chest (around nipples):31 1/2 (relaxed), 33 1/2 (flexed)
Waist (around belly button, relaxed):29 1/2 inches
Quads (middle part): 17 1/4 (relaxed), 17 1/2 inches (flexed)
Calves (flexed): 12 3/4 (relaxed), 13 inches (flexed)
Weight: 129.5 lbs
Age:13 3/4
* new measurements will be taken every week

I will be doing 3 bulking phases and 3 cutting phases and see how it turns out.

[abarlament]

Man looks good! Hope you can stick with the plan, it looks like a winner.

[KetoManiac]

Originally Posted by abarlament

Man looks good! Hope you can stick with the plan, it looks like a winner.

thanks Abar. I'm definatly looking foward to bulking again. Just gotta find a tape meausre to take my stats lol.

[mustang GT]

Yo, best of luck man! Try this out and see how well it works for you, and if you don't get the results you're after, just change some things and try new things...it's all about trial and error.

And if you have anymore questions about your ABCDE diet, let me know and I'll be more than happy to help ya out!

[KetoManiac]

Originally Posted by mustang GT

Yo, best of luck man! Try this out and see how well it works for you, and if you don't get the results you're after, just change some things and try new things...it's all about trial and error.

And if you have anymore questions about your ABCDE diet, let me know and I'll be more than happy to help ya out!

thanks man. thanks for all the help .

[ebon00]

Originally Posted by KetoManiac

I will be doing the original ABCDE diet except I will be keeping it clean instead of eating every junk food insight like recommend in the Muscle Media article.

Yeah, the reporting in Muscle Media was bordering on the irresponsible. Whoever wrote it didn't manage to distill the important points out of the actual interview with the scientist (of course, they asked the same questions a number of times so maybe they were really trying to understand).

The routine looks like haaaaard work. I'll be checking in on this on a regular basis. Good luck.

[Charger]

What about GVT??? JUst joined, looks like another cool board.

[ebon00]

Originally Posted by Charger

What about GVT???

I'm not a big fan of that style of training, overuse injuries seems to be rife, and although I've tried it I don't recommend it. Frankly I think it borders on the insane to have the same set/rep scheme for quads and biceps (not to mention that KetoManiac has even more volume for his chest and back). The reason this paricular experiment is interesting is for the 2-week cycles which might help offset some of those overuse tendencies. It will be interesting to see how KetoManiac handles all this work.

[KetoManiac]

thanks ebon00. Im looking foward to this myself .

[KetoManiac]

Originally Posted by ebon00

I'm not a big fan of that style of training, overuse injuries seems to be rife, and although I've tried it I don't recommend it. Frankly I think it borders on the insane to have the same set/rep scheme for quads and biceps (not to mention that KetoManiac has even more volume for his chest and back). The reason this paricular experiment is interesting is for the 2-week cycles which might help offset some of those overuse tendencies. It will be interesting to see how KetoManiac handles all this work.

yeh. thats one of the reasons i decided to do it. I will be overfeeding my body and atleast getting 9 hours of sleep so i can recover. MY CNS might take a toll but thats why im doing moderate volume during the other 2 weeks.

http://forum.bodybuilding.com/showth...threadid=86196
(as you get more to the back, you will see peoples opinions on it)

Everybody loved it and the idea behind the program looks pretty good. If i feel im still over training for some reason, ill get rid of the 5 day rotation and if that doesnt work, ill try something else.

[Charger]

]
Same Charger, I need to read before I post, I had not read everything, didn't see GVT, just your cutting routine.
I also didn't realize you were switching training along with diet. I would not do this myself but good luck.

[KetoManiac]

Originally Posted by Charger

]
Same Charger, I need to read before I post, I had not read everything, didn't see GVT, just your cutting routine.
I also didn't realize you were switching training along with diet. I would not do this myself but good luck.

oh. the reason for switching is becuase i dont think i would have enough energy to do GVT judging from that guy who tired it and failed after 2 workouts i think it was.

[Charger]

Originally Posted by KetoManiac

oh. the reason for switching is becuase i dont think i would have enough energy to do GVT judging from that guy who tired it and failed after 2 workouts i think it was.

Keto, you are how old??? The guy who failed I beleive is close to 50??
I am 40 and can do it and make gains. I have done a cycle of 10x6 with heavier weights and then went into the advanced routine using 100lb DB's.
GVT is all about overtraining, it is getting your body to respond to the extra work/load. By cycling it every 2 weeks, this will not happen. Once you have reached the point you can no longer recover, you switch routines.
Is GVT overtraining? yes! As long as you recognize it as such and don't keep doing it after you have reached that point, it is not bad. That is the reason for only doing GVT for 5 to 6 weeks.
It is also the reason I have always promoted GVT as a bulking routine, since you need the extra cals for recovery and muscle growth.
GVT will add mass, period, if done by the book, and diet is correct.

[KetoManiac]

Originally Posted by Charger

Keto, you are how old??? The guy who failed I beleive is close to 50??
I am 40 and can do it and make gains. I have done a cycle of 10x6 with heavier weights and then went into the advanced routine using 100lb DB's.
GVT is all about overtraining, it is getting your body to respond to the extra work/load. By cycling it every 2 weeks, this will not happen. Once you have reached the point you can no longer recover, you switch routines.
Is GVT overtraining? yes! As long as you recognize it as such and don't keep doing it after you have reached that point, it is not bad. That is the reason for only doing GVT for 5 to 6 weeks.
It is also the reason I have always promoted GVT as a bulking routine, since you need the extra cals for recovery and muscle growth.
GVT will add mass, period, if done by the book, and diet is correct.

hmm i see. would i just be better of doing GVT for both cutting and bulking for 5-6 weeks (or however long it takes until i get that "feeling") as opposed to swtichging to moderate volume in between?

[ebon00]

Originally Posted by KetoManiac

hmm i see. would i just be better of doing GVT for both cutting and bulking for 5-6 weeks (or however long it takes until i get that "feeling") as opposed to swtichging to moderate volume in between?

If you follow Charger's advice, no. Then the cutting phase would only lead to severe overtraining because of the limited caloric intake. I think it's quite alright to change programs around to see what works for you. If you think that limiting overtraining to 2 weeks is for you then go with it.