Darth Pooh, Sith Lord of the Honey Pot

Darth Pooh said:
There is a guy at my gym, who wants to start a new bulk program... its funny that you mentioned that. I am afraid that I'll hold him back (the guy lifts heavy) and I am so new to this all that I don't want to be a burden.
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Not everyone likes to train with a partner.

For those who do though, you're rarely going to find someone of equal experience and/or strength.

I've been doing this a long time and have yet to lift with someone equal.

I'll add this too:

The best partners I've ever had were stronger and more experienced than me. Greatest opportunity to learn and be pushed.

If the guy wants a partner, I say go for it if you're up to it.

As far as dbs vs bb, I felt that I wasn't gaining anything on the bb, so I moved over to the dbs, I feel better over there and the little twist at the top helps me make it a compound move as well.
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Exercises will not work the same for all people based on anthropometrics. I love benching with both BB and DB. I've met a number of people though who feel it more in their shoulders when benching with a BB and that's not good. Sometimes it's a matter of their form and muscle recruitment being off. Other times it's their bodies.

When I bench with DB, I don't twist them, but that's just me. It's compound either way you slice it.

I also know that since I am so new, I might not know when to push vs back off. It's obvious that comes with time and experience.
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Definitely.

When I first started training seriously, I never backed off. It's not going to kill you if you don't get it right.

The stronger you get though, the more important it becomes since heavier weights = greater fatigue on multiple levels.
 
I think I might take him up on his offer. He has taught me a ton already and I know I can learn from the guy, he has good form and ethics in the gym. I get behind his principals a lot. He has learned quite a bit about diet from me, but the trade off is still one sided ;)

I hope I get more strength going in this bulk. I feel like with maintenance workouts, I have just been... maintaining lol. I can't get above 45's in Arnold's and I feel that I should be able to gain in something!

I suppose I will just have to keep training to understand my body better. ;)
 
So I decided to go with the bulking partner, we are going to try a routine setup next week and work out schedules. I am looking forward to it. He said his gym membership might run out next month, and since he is unemployed, he might not be able to afford it after that...

So, I came up with a contingency plan! I found a Bulking for Endomorphs Guide online (http://www.bodybuilding.com/fun/docs/2007/bulkingforendomorphs.pdf) and read it last night. I know a lot of the information inside already, especially with how glycogen uptake works, however, I like the routine it suggests, altho I may not be a huge fan of the "KETO" push during a bulk. I mean, honestly, I like my carbs (I don't eat crap ones, mainly whole grain stuff, sometimes ice cream... but I tend to go for no sugar added things, which help with my glycemic index anyways).

I am going to read through this thing a few times before I even decide, but the diet only allows for little fruit a day (1 serving of a banana is considered 64 grams! I eat about 200 grams a day now, and that's in a cut!) So I might modify this plan by using some of the guidelines... but it's def "keto" specific. If I am going to do UD2 and make myself miserable ;) from April to July, why in the hell would I do it from December to March too?

This is also written by Team Scivation, and it does a huge Scivation supplement push... like Sesamin and X-tend (BCAA mix), which I use BC/EAA during a workout, but not X-tend. Too expensive for what they give you... Sesamin, I've never used, but I might research it a bit more. I use ALCAR, Fish Oil, CLA during a cut, but it suggests during a bulk too, to help with Fat Oxidation, sounds like if it works during the cut it could work during a bulk to me.
 
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Gym partner will be sticking around for the next year and a half, so that's great news.

The guy just pushes me to lift smarter and heavier when I think I can't do it. He never overloads me, he just corrects form and knows when I should be moving up even when I don't. I guess it comes with experience.

Started Creatine front loading this week. In order to get it in my system quicker (uptake pre and post workout) I am taking it with a BCAA mix, beta alanine, waxy maize (1/2 a serving) and a banana. For post workout, I put the creatine mono in a serving of protein powder (might go to two servings of that starting next week's bulk), waxy maize, and another banana.

I gotta tell you, I am enjoying the food on my bulk, since I am making smart eating decisions, it's a lot more fun than my last bulk. I am starting to feel the bloat from the creatine (with only two days in) but I am prepared for the water weight gain, my overall goal is to get much bigger now, and I think with a training partner, a better diet plan, and the creatine... it's going to be a lot more successful than previous attempts. I will be rewarding myself twice a month with a cheat meal too (Probably chickie's and pete's ;), I love me some crab fries, pizza and roast beef sandwiches there).

Anyways, If you want to know anything I've posted about, feel free to ask away. I've researched everything I've spoken about (a lot) before I finally decided on this plan.
 
Sounds like you're off to the races. Have fun. Let me know how you respond to creatine. Personally I wouldn't load but that's me.
 
Steve said:
Sounds like you're off to the races. Have fun. Let me know how you respond to creatine. Personally I wouldn't load but that's me.
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Yeah, I was considering not front loading and keeping it at 10 grams per day. Like I said, I've got the water weight coming on already (trying to keep the potassium up with my bananas and tilapia/fish). Most sources however suggested I do. What's your reasoning on not front loading... it isn't too late, I could drop down to just twice a day.

On off days, I am only dosing once, probably in the AM, just like my PRE-WO dose, but without the Beta Alanine, not so sure I need the tingles, however, it helps with uptake too.

Bottom line, I hope I am not a non-responder to Creatine. A lot of guys at the gym tried to suggest things other than the mono, but I feel like starting out simple is smarter.
 
Loading works. But it's just not worth it in my mind. I'd rather stick with a straight dosage. They both lead to the same place... 100% capacity. Just the loading gets there faster and I'm never in much of a rush with my training and nutrition.

I think creatine manufacturers love loading protocols. They = more money in their pockets.
 
I suppose you are right in terms of me being able to get to 100% eventually, even if it takes two weeks. I am def not going to be lifting 300 lb presses by my second week (although, it might be a long term goal).

Tell me what are your thoughts on length of Creatine cycling. Would it be harmful if I kept it going til March for my entire bulk? Or cycle off at the end of January, rest from it during Feb and then cycle back on for the final month of March?
 
If you find that you're responding positively to creatine supplementation, I wouldn't cycle it during the bulk. I don't see much a reason to.
 
Generally, I've read that people end up just stop responding to Creatine and the effects wear off. For other's it doesn't. I suppose I'll keep it going for the cycle until my body says its time to stop.

Thanks.
 
Posting my diet for my own reflection as well as others.

Breakfast 1 - ~630-7:00am
1 serving of Quaker Oats Weight Control Oatmeal with 1/2 serving of All the Whey, lean and fit protein. Total Calories 220.

Breakfast 2 - 730-8:00am
Pita Bread with egg beaters, 2% cheese, few slices of ham. Total Calories 250.

Lunch - 11:00am
Either all natty pb/sugar free jelly sandwich or lunchmeat like turkey, ham or roastbeef with 2% cheese, a veggie (bag of carrots, salad with light dressing), beef jerkey. Total Calories ~400.

Pre-workout meal 1:30pm
Banana, Protein Bar. Total Calories 430.
I drink this with 5 g of creatine, 11 grams of BCAA, 5 grams of Beta Alanine.

Post-workout meal around 5:00 pm
Banana, Protein Shake (ATW, full serving with another 5 grams of creatine). Total Calories 210.

About an hour to 1.5 hours later - Dinner.
This varies a lot. But I shoot for 700 calories... Lean Protein, Complex Carb (usually sweet potato), sometimes I have perogies, and green veggies.

Then I snack almost throughout the night (controlled snacking of course).

Kashi Cereal, 94%FF popcorn, maybe another egg sandwich, sometimes no sugar added ice cream. Generally totals another 600-800 calories over the next 4-5 hours.

Wow, I eat a lot.
 
So this is my workout... each day has 30 minutes of cardio after each session (low level stuff, 130-140 range).


Monday
1 Bench Press 3 X 4-6
1 Bent Over Row 3 X 4-6
2 Military Press 3 X 4-6
2 Barbell Shrug 3 X 4-6
3 Close Grip Bench 3 X 4-6
3 Barbell Curl 3 X 4-6

Tuesday
1 Squats 3 X 8-12
1 Standing Calf Raise 3 X 8-12
2 Stiff Leg Deadlift 3 X 8-12
2 Seated Calf Raise 3 X 8-12
3 Leg Extension 3 X 8-12
3 Leg Curl 3 X 8-12

Wednesday - HIIT ~ 20 minutes

Thursday
1 Bench Press 3 X 8-12
1 Bent Over Row 3 X 8-12
2 Military Press 3 X 8-12
2 Barbell Shrug 3 X 8-12
3 Close Grip Bench 3 X 8-12
3 Barbell Curl 3 X 8-12

Friday
1 Deadlift 3 X 4-6
1 Seated Calf Raise 3 X 4-6
2 Leg Press 3 X 4-6
2 Leg Press Calf Raise 3 X 4-6
3 Walking DB Lunges 3 X 12

Saturday
Same as Wednesday

***Alternate sets of the exercises with the same number.
***For example, do a set of bench press, rest 60-90 seconds, do a set of bent over row, repeat.
***Perform 30 minutes of low-intensity cardio after every workout. Aim for a heart rate of 130-140
bpm.

I am thinking, do I really need those HIIT days? What about the rest from those heavy lifts? I wish I had rationale to the HIIT days, but this game from the ebook I posted a few posts prior, and it doesn't state why.
 
I wouldn't be doing HIIT if I were bulking. Especially with that routine. When you're bulking you can afford to apply more stress/intensity to your body systemically... but that doesn't mean you can pound it into sand and get away with it.

What will happen?

Who know.

Injury if you're unlucky. Lack of results if you're lucky.

I'm not saying this is amenent... but it's not worth the risk in my eyes.
 
Yeah I thought it seemed, unwise. Perhaps... the HIIT is for someone taking in well over 3000 calories a day. I pretty much calculated that my workout days I might still be in a deficit, but when it comes to off days, I'll be in a surplus. Which is the days of muscle building, right?

Thanks, I seem to be getting a sense of what seems right and wrong lately. Experience or just luck? Dunno, I'll take it.
 
I mean it comes down to goals.

If you want to be good at sprinting and increase VO2 max... sure, HIIT might be worthy while bulking.

But that's not my intentions when I'm bulking. Cardio goes on maintenance and I apply my stress where it best fits my goals... and that's building muscle.

Actually most physique coaches would do higher cals on training days and lower cals on off days if you're going to get into manipulating/varying your intake throughout the week.
 
Steve said:
I mean it comes down to goals.

If you want to be good at sprinting and increase VO2 max... sure, HIIT might be worthy while bulking.

But that's not my intentions when I'm bulking. Cardio goes on maintenance and I apply my stress where it best fits my goals... and that's building muscle.

Actually most physique coaches would do higher cals on training days and lower cals on off days if you're going to get into manipulating/varying your intake throughout the week.
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What is the rationale for cal cycling? And what should mine look like on a 3000 calorie diet if I wanted to do something like that?
 
It's simple really.

Provide energy when you need it most... and that's when intensity is highest.

Training days get more energy than off days.

I've never really noticed much a difference though and in many cases I think you're splitting hairs.
 
Steve said:
It's simple really.

Provide energy when you need it most... and that's when intensity is highest.

Training days get more energy than off days.

I've never really noticed much a difference though and in many cases I think you're splitting hairs.
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Heh, I was thinking some sort of complex nutrient partitioning reasoning. LoL, maybe knowing too much without knowing enough is harmful ;). I think the 3000 constant is fine for my purposes than. Since, I am using the surplus on off days to support hypertrophy, it feels "right" to me in my head. Go figure.
 
There are some coaches out there who really believe in the power of nutrient partitioning/timing and they have great success stories to prove it.

There are others who are on the other side of the fence with their own success stories.

I've found it not to matter in my own experience so figure why muddy the waters.

I subscribe to partitioning as it pertains to things like UD2 when you're manipulating glycogen and the like. But bulking in my mind is really simple and should be kept that way.
 
Steve said:
There are some coaches out there who really believe in the power of nutrient partitioning/timing and they have great success stories to prove it.

There are others who are on the other side of the fence with their own success stories.

I've found it not to matter in my own experience so figure why muddy the waters.

I subscribe to partitioning as it pertains to things like UD2 when you're manipulating glycogen and the like. But bulking in my mind is really simple and should be kept that way.
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Stop teasing me with UD2, I hope to have my copy in 8 days :) :drool5:

Thanks for the feedback.
 
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