Jakanden's Next try....

[Jakanden]

Ok so far I have tried:

3 day split on a 40/40/20 diet (2500 Calories)
3 day split on a 50/30/20 diet (2500 Calories)
4 day split on a 40/40/20 diet (2500 Calories)

And saw no results on any of them. Now i have switched back to a 3 day split at 50/30/20 diet at 2700-3000 calories (Roughly). I should have started this journal 2 weeks ago when i started this 6 week cycle. Basically - IM FINALLY SEEING RESULTS! Lol

I started this cycle at 125lbs. So far after two weeks I am at 130lbs and my weights (in the gym) have increased as well. I feel bloated and gassy all day though as I am not used to this much food. I am also worried that I might be gaining to fast but Im sticking through it anyway since im finally seeing results heh.

My split looks like this:

Monday (Legs, shoulders)
Squats (Free squating now)
Leg Presses
Calf Raises
Seated Dumbbell shoulder press
Military Press

Wensday (Chest and Triceps)
Flat Bench Press
Incline Bench Press
Chest Dips
Skull Crushers
French Press

Friday (Back and Biceps)
Stiff-legged deadlifts
Wide-grip lat pulldowns
Lever Incline Row
Bent-over Barbell row
Barbell Curls

I am taking about 300-400 calories less on my non-weight training days simply because I do not have a post workout shake. I am also taking a whey/casien blend protein shake in the middle of the night when i wake up to go to the bathroom.

All in all - ive got another 4 weeks on this cycle and we will see how the end result is heh.

[cursor]

Best of luck Jakanden!

[TheBigness]

i see no reason why you cant be gaining steadily if your calories are upt to par. once you see gains steadily keep track of what you are doing and repeat it.

[DaLinkWent]

i see no reason why you cant be gaining steadily if your calories are upt to par. once you see gains steadily keep track of what you are doing and repeat it.

If it ain't broke don't fix it. The hard part is finding the right amount of time to give your routine before oyu expect to see the results your looking for.

good luck

[Jakanden]

I always do 6 week cycles unless i see something majorly wrong during the course of the cycle =)

[Jakanden]

Welp, I finally got around to updating this. HOwever there wasn't much to say since it was pretty much the same routine each week with some minor variations to prevent plateuing.

It turns out the diet ratio at 2800 calories is what worked for me. Doing half meals pro + carb and half meals Pro + fat and taking in around 320-350g of carbs a day. This is the same split i used for losing weight, I have no idea why I tried something different in the first place lol.

The workout is going on for 8 weeks (This being final week) because i have been getting good results on it. As of yesterday (I always weigh myself and check BF in morning on mondays) I am at 136lbs with roughly 7% BF.

This is not a 10lb increase as i discovered the scale i was using when i started this was a little off. When i got a new one (5 weeks ago) i weighed in at 130.5lbs. So in 5 weeks I have gained about 6lbs of lean muscle.

This may not be alot, but I am not doing typical "Bulking". Since I am in no hurry to gain mass, I am slowly building mass while keeping my BF down.

I am starting to have people notice the change though. My friends have commented on my chest and arms and my friend was amazed at how solid my thighs are, she said they were like rock heh.

I will post final weight next monday when i wake up. Im figuring about 137 or so =). Then I will take a break week and redo my weight training schedual.

I have discovered some excercises that I like much better than the ones posted and I am thinking about a 4 day split (Although not like before - one where I won't be overtraining)

[Helene]

Jakanden, if I were you, i'd drop the military press since you're doing db press (the same thing) and insted I'd do some lateral raises for shoulder thikness, and maybe add a rear delt work too. Just a suggestion.

[Jakanden]

Military press has given me best results, plus I already dropped dumbbell press after week 3 =)

Thanks though

[Jakanden]

Welp finished this cycle at 136lbs and 6.8% BF. That is (At least) a 6lb gain with only a .3% increase in BF. Possibly more but I can only be sure of 6lbs heh.

During my week off I am going to redesign my workout routine and add some T-Bar rows (I Fell in love with them during the last two weeks of this cycle) and change it to 4 day split.

[Wolfnatas]

It took me a couple minutes to find an example of a T-Bar row, but it looks like a good exercise.
http://www.freedomfly.net/musclegroups/back.htm
Are you doing this stuff at home, or in the Gym? If at home, do you actually have a T-Bar machine, or are you improvising? Just curious... I might like to attempt it at home.

A couple other questions about form too... On your chest dips, are you doing that with elbows out or in? I've heard alot of varying opinions on the chest dips and I'm thinking about tossing them into my chest routine. From what I've heard, elbows out is better to cut the underline of the pecs. What's your opinion?

On the shoulder press, are you starting with knuckles in and rotating as you go up? On exrx.net it shows it with no rotation, but I see alot of people doing it starting knuckles in. Which way are you doing and why?

French press w/ dumbell or bar? Do you like that Exercise? (I didn't)

Good luck on your goals man... keep pushin.

[Jakanden]

I do it at a gym. As far as the T-Bar Row, We have a barbell in the corner. We weight one side of it and then have someone put thier foot on the other end to steady it. You then stradle the bar and pull it to your chest. I have the guy that taught me how to do it (And a number of other excercises correctly) hold it for me usually.

That video shows an incline lever row which i don't do (Like this: http://www.exrx.net/WeightExercises/...nclineRow.html). You can see an example of T-Bar Rows being done in Ron Colemans "The Unbelieveable" and I think "Pumping Iron" has arnold doing them. I cannot find a video version but here is a text description:

http://www.bsu.edu/webapps/strengthlab/home.htm

On chest dips - i do it with my elbows in (Like a dip) because it works my Tri's. Chest Dip is usually the excercise that I do that takes me from chest to tri's so i do it in the form that works both chest and tri's.

I dropped the shoulder press about 3 weeks in because I wasnt getting any results on it. I stuck with the military press because I liked it better and I was getting results from it.

French press I do with a bar and yeah I like it alot heh. I always get a good tri workout when doing it =)

I really reccomend doing the T-Bar rows. They are hard as hell do to (If being done right), but they feel great (Like squats and DL's) and give you a really good back workout =)

[mustang GT]

Best of luck with your diet and weight training Dr J!