.gif "IP Gear")
- Joined
- Apr 11, 2009
- Messages
- 46
I had been having trouble getting over the 250 pound hump. I've gotten close to 250, but never over by any significant amount, and never over to stay. So, I searched through threads and articles and came upon a 3-day split that BigA posted in an article some time ago. For a long time, I followed a 5 day on, 2 day off routine (Mon-chest; Tues-back; Wed-shoulders; Thurs-arms; Fri-legs) with weekends off.
BigA's plan called for a Mon, Wed, Fri split, with Tues, Thurs, Sat, Sun off (Mon-Chest, Shoulders, Tri's; Wed-Quads, Hams, Glutes; Fri-Abs, Back, Bi's). With tkav1980's help nailing down my rep scheme (it's more like high intensity training), I set out with my new course of action on April 26th, weighing 243 pounds with 11% bf. This routine forces you to make progress every time you're in the gym, whether its adding more weight, or more reps, and focuses much more on big, compound movements than it does isolation exercises. I also added cardio on Tues/Thurs/Sat, no more than 30-45 minutes with target heart rate kept within fat-burning zone.
DIET
I modified my diet, added some more protein and lot more complex carbs and good fats. Calorie intake during this time was about 7,500, with 400 grams of protein, 920 grams of complex carbs, 250 grams of fat (almost all unsaturated 'good' fats). My diet consisted of 3 meals and 3 shakes, plus a simple carb drink during workout and ABB's XXL drink post workout. I get all of my complex carb powder and other powders from True Protein, I can't say enough about their quality versus any other I've used in the past.
GEAR
If I was using gear, I would have stayed with what I was already using at the time, which would have been: Insulin 5iu's pre-workout, 1 gram/week test enth, 300mg/week deca, 100mg/day adrol (cycling orals on 4 weeks, off 4 weeks, during this time period, I was on for the first 2 weeks, off for the last 2).
SUPPLEMENTS
The other supplements I took daily are: Vitamins: A-8,000iu's*2; Nature Made Super B-Complex*2; chewable C-500mg*4; D-1,000iu*2; E-400iu*2; Magnesium-400mg*2; Zinc-50mg*2; Selenium-200mcg*2. Other supplements taken daily: Milk Thistle-1000mg*2; Fish oil-1000mg*2; CoQ10-50mg*2; Acidophilus *3; Glucosamine/Chondroitin/MSM/HA-1500mg/300mg/120mg*2; Chewable multi-vitamin+iron*2; Aloe Vera juice 4oz/day; Creatine 10g/day. If you haven't tried aloe vera juice, you should, it is good for so many different things, kidneys, liver, joints, inflammation, etc.
THE RESULTS:
Beginning weight: 243lbs, 10%bf. Weight after 4 weeks: 262lbs, 11%bf, waist size remained the same. 19 pounds gained in 4 weeks! I also took measurements after 2 weeks and adjusted a few of the exercises for areas I was lacking development. At the end of the four weeks my gains were as follows: 1" on arm, 2.5" on neck, 1.5" on chest, 2.5" on thigh, .5" on forearm, .5" on calf. Even though I've almost thrown-up in the gym a few times, it was definitely worth it! I'm still following this routine and plan on continuing until I hit another road block.
A very sincere thank-you to you tkav1980 for all of your help with my questions, and a heart felt thank-you to BigA for all he does and for this, the most awesome board on the net.
BigA's plan called for a Mon, Wed, Fri split, with Tues, Thurs, Sat, Sun off (Mon-Chest, Shoulders, Tri's; Wed-Quads, Hams, Glutes; Fri-Abs, Back, Bi's). With tkav1980's help nailing down my rep scheme (it's more like high intensity training), I set out with my new course of action on April 26th, weighing 243 pounds with 11% bf. This routine forces you to make progress every time you're in the gym, whether its adding more weight, or more reps, and focuses much more on big, compound movements than it does isolation exercises. I also added cardio on Tues/Thurs/Sat, no more than 30-45 minutes with target heart rate kept within fat-burning zone.
DIET
I modified my diet, added some more protein and lot more complex carbs and good fats. Calorie intake during this time was about 7,500, with 400 grams of protein, 920 grams of complex carbs, 250 grams of fat (almost all unsaturated 'good' fats). My diet consisted of 3 meals and 3 shakes, plus a simple carb drink during workout and ABB's XXL drink post workout. I get all of my complex carb powder and other powders from True Protein, I can't say enough about their quality versus any other I've used in the past.
GEAR
If I was using gear, I would have stayed with what I was already using at the time, which would have been: Insulin 5iu's pre-workout, 1 gram/week test enth, 300mg/week deca, 100mg/day adrol (cycling orals on 4 weeks, off 4 weeks, during this time period, I was on for the first 2 weeks, off for the last 2).
SUPPLEMENTS
The other supplements I took daily are: Vitamins: A-8,000iu's*2; Nature Made Super B-Complex*2; chewable C-500mg*4; D-1,000iu*2; E-400iu*2; Magnesium-400mg*2; Zinc-50mg*2; Selenium-200mcg*2. Other supplements taken daily: Milk Thistle-1000mg*2; Fish oil-1000mg*2; CoQ10-50mg*2; Acidophilus *3; Glucosamine/Chondroitin/MSM/HA-1500mg/300mg/120mg*2; Chewable multi-vitamin+iron*2; Aloe Vera juice 4oz/day; Creatine 10g/day. If you haven't tried aloe vera juice, you should, it is good for so many different things, kidneys, liver, joints, inflammation, etc.
THE RESULTS:
Beginning weight: 243lbs, 10%bf. Weight after 4 weeks: 262lbs, 11%bf, waist size remained the same. 19 pounds gained in 4 weeks! I also took measurements after 2 weeks and adjusted a few of the exercises for areas I was lacking development. At the end of the four weeks my gains were as follows: 1" on arm, 2.5" on neck, 1.5" on chest, 2.5" on thigh, .5" on forearm, .5" on calf. Even though I've almost thrown-up in the gym a few times, it was definitely worth it! I'm still following this routine and plan on continuing until I hit another road block.
A very sincere thank-you to you tkav1980 for all of your help with my questions, and a heart felt thank-you to BigA for all he does and for this, the most awesome board on the net.
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