Gaining beef while staying lean

B

beingisbeing

New Member
So I'm starting things up on Monday.

Deconditioning and eating at maintenance has gone quite well. I'm sleeping better, haven't gained an ounce apparently which I find shocking (cross my fingers Sunday may do some damage, too many football games to watch!).

Though its imprecise, my measure of leanness will be based on mirror and waist and hip measurements.

My measure of LBM gain will be strength increase and mirror changes

I'll be eating 16/8 IF

Some definitions:

Upper Waist: just above the belly button

Lower Waist: just below the belly button

Hips: Tape measure in center of butt all the way around

Weight: always taken in morning

Max Weight: Highest weight for the week
Min Weight:  Lowest weight for the week

(both tabulated on Sunday)

Though its idealistic, I won't tolerate long term gain of significant fat. I'm hoping to affect this through recomp IF calorie cycling + the Layne Norton gain four cut 2 method (in some form).

I hope to keep cardio minimal, 1 hr brisk walks with the doggie 5-7 times a week.

Haven't settled the routine yet, but it will be something very compound focused with possible alternations built in.

Time to grow and tap those newb gains! Wish me luck boys...
 
Monday September 8th

Weight: 154.8

UW: 28.5
LW: 29
Hips: 35.5

(I'm starting to become aware that these measurements are inconsistent as well for fine points. Too much human error and variation in stomach, swelling, fluid in gut, etc. But they're good for gross changes). I'll post 'what I get,' whether I think it reflects change or not.

Calories: ~2500 ( I opted to stay at maintenance today, to avoid spill over from last week, plus I did some intervals post work out)

Routine: Flat Bench: 3X15X20

            Back Squat: 3X15X20

            Cable Row: 3X15X75

            BB Curl: 2X15XBar

            Triceps Extension: 2X15X60 (pricks wouldn't get off the benches so I improvised)

            BB Shrug: 2X15X90

            Crunch Machine: 2X15X20

            5 intervals on the bike

45 min walk with doggie
 
<div>
(colby2152 @ Sep. 10 2008,1:22)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Is that a 20 (weight listed), 40 (2 DB's) or 65 (plus Olympic bar) lb flat bench press?</div>
Using a BB Colbster. 45 + 20
 
Weds

Weight: 152.8

Calories: ~3200

Routine: Dead lift: 3X15X50

Dip: 3X15X20 lb counter weight

Chins: 3X15X30 lb counter weight

Leg Curl: 2X15X75

Calf Raise Seated: 2X15X70

Crunch Machine: 2X15X30

Standing BB press: 2X15XBB

The assisted chin machine forces a wide grip which is screwing up my calculations. Had to cluster a set. We'll see what happens. A few inches on grip can really make an exercise harder, as we all know, vs my usual shoulder width chins.
 
Thurs Sept 11th

Weight: 156.4 (eek)

Measurements: Same

Routine: 6 miles jog

Protein: 190
Fat: 30
Carbs: 181
Calories: +140 (miscellaneous calories)= 1894
 
<div>
(beingisbeing @ Sep. 11 2008,11:26)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Using a BB Colbster. 45 + 20</div>
I log my weights with the bar weight added. I also do that when calculating my progressions.
 
I missed your change of log...

Do you follow Martin's IF recipe for bulking over at BR (Lyle's forum)?

Happy growing!
cool.gif
 
It looks like my weight is spiking after a weird dip. I donno whats going on. Could be a drop as I stopped taking creatine for 10 days, and now a spike as I'm loading?

This **** stresses me out! and it shouldn't
smile.gif


Mainly because delayed effect fat gain/fat loss always makes it hard to find 'what went wrong,' in the calculations, etc. Difficult to address and correct.

We'll have to see.

To the boys:

I don't count the bar in my records, for the record
smile.gif
. Is it customary to do say? When people talk about bodyweight bench presses, etc, I assumed they were NOT counting the weight of the bar?

nkl: I'm technically in recomp right now. I'm trying to break even for the week, by going over under ~500. I still don't have a lock on my maintenance with the reduced cardio, and the recent weight crash and spike has made me even more uncertain of calorie levels. UGH. lol

But I'm really thinking the creatine is the culprit as I don't look fatter or measure fatter with tape.
 
<div>
(beingisbeing @ Sep. 12 2008,4:47)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I don't count the bar in my records, for the record
smile.gif
. Is it customary to do say? When people talk about bodyweight bench presses, etc, I assumed they were NOT counting the weight of the bar?</div>
Always count the weight of the bar (and collars if they are the 2.5kg type). In the future, when you look back on your logs it makes it so much easier to compare loads if you know you always included the weight of the bar. It's also handy if you have to train in a different gym with different equipment.

If you have to use non Oly bars for some exercises then get those bars weighed. Easiest way is to get a scale you know is accurate, jump on it and take a reading; jump on it again whilst holding the bar and take a further reading; take the difference in the readings for the weight of the bar.

I had to check my bars and weights so I knew what I was really lifting. My Oly bar is correct at 20kg, my EZ-bar weighs in at 11kg and my db handles are 6kg each.
 
Friday Sept 11th

Weight: 155.4

Measurements: the same

Routine:

Bench: 4X15X95

Squat: 3X15X95

Chest Supported Rows: 3X15X25lb plate (still not sure on what back exercise I'm putting here)

BB Curl: 2X15X50

Preachers (BB curls are pissing me off. I can't seem to stop hiking my right shoulder. Just experimenting here) 1X15X45

CG Bench: 2X15X95

Crunch Machine: 2X15X35

Shrug Cage: 2X15XCage+90

Calories:2411 +180 alcohol =2591
Protein:197
Fat:31
Carbs:336

I'm going to tighten things up a bit. CHO limited to 100 on off days, and maintenance set at a solid unwavering 2200. Lets see what happens.
 
Sunday Sept 14th

Weight: 153.4
Measurements: Same

Routine: 4 miles jog

Calories: 2400 (macros got fuzzy)

For the week:

Max Weight: 156.4
Min Weight: 152.8
Average Weight: 154.34
Caloric Average: 2325.9
Estimated Caloric Balance: + 125.9

(with the rough assumption of 2200 as maintenance which I'm still skeptical of)
 
Monday Sept 15th:

Weight: 154
Measurements: Same

Routine:
          Dead Lift: 3X15X115
   
          Dip: 3X15X10lb counter weight

          Pull Down: 3X15X110 *

          Standing Press: 2X15X55

          Calf Raise Seated: 2X15X90

          Leg Curl: 2X15X80 **

          Crunch Machine: 2X15X40

Calories: 180 beer +
Protein:205
Fat:40
Carbs:352
Calories: 2768
 
Tues Sept 16th

Weight: 157.2

Measurements: Same

Routine: 4 mi walk with doggie (~1 hr)

Protein: 196
Fat:47.5
Carbs: 117
Calories: 1679.5
 
Weds Sept 17th

Weight: 155.6

Routine: 15RMs for routine A

            Bench: 1X15X105
                       3X15X115

            Squat: 3X15X105

            Chest Supported Row: 1X15X35 + bar
                                             1X15X40 + bar
                                             3X15X45 + bar

           Preachers: 3X15X55 (Last set was clustered alla mikeynoy)

           CG Bench: 2X15X95 (Last set clustered alla mikeynoy)

           Shrugs: 2X15X110+cage

           Crunch Machine: 1X15X50
                                    1X15X60

Protein:196
Carbs:354
Fat:60
Calories: 2740
 
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