Dr Intensity`s Training diet Journal

[napaulm]

how you gonna eat 12 times a day? what are yr meals like eating 12 times a day? you figure 8 hours sleeping plus or minus you have less than 16 hours to eat 12 times. how is yr stomach gonna be empty, how are u gonna be hungry, how is yr system gonna be able to digest food around the clock?
do you have a job?

 

[dr intensity]

now the question is how am i going to eat 12 meals a day.?

right now i am presently 250-252lbs at 5 feet 8 n half inches tall @ 20% bodyfat.

i have just started training-- 5 days back, bodyfat stores indicate that my Basal Metabolic rate is slow, now when i begin my meal plan i will "eat when i am hungry" so presently i am eating 4 meals/day(average)

Slowly my muscle mass would increase due to (Training and AAS), so as my muscle mass increases i will/have to eat more protien along with appropriate quantities of "Protien Sparing Calories" ie Essantial fats and Complex carbohydrates.

now just assume a person who eats only 4 meals a day(along with AAS and heavy weight intense training) what is going to happen --i will loose body fat and gain some muscle. Once this point is achieved------------------------------------------Gain Muscle/lose fat, i can always increase my number of meals to provide nutrition to the new muscle, however yet calories still being less "relatively" to make me loose fat.
Simply Increase muscle = increase hunger = increase BMR = increase Fat-loss will keep happening for the whole 24 weeks,

right now i look like a pig, now requst you to just wait for 8 weeks and see the transformation, and then i`ll keep updating my pics every week and you be the judge.

This is my plan for "growing into the show". Lets see how well i do

Dr Intensity

 

[dr intensity]

So this cycle is pretty much just for bulking? 12 meals a day is pretty impressive man, and a very smart approach i always see ppl on cycle who gain weight just eat like the did before at a smaller weight then run pct and lose everyhing cause they never increased food intake.

No this ain`t pure bulking = gaining muscle and fat--absolutely not, its about gaining muscle and losing fat simulataneously...just stay with me, you `ll be surprised to see my results in the next 23 weeks an 2 days.

i stronly suggest to hire Phil Hernon or our Johnny smiles they are the most awesome bodybuilder coach, they do charge for their services which is quiet minimal as compared to others....you can thank me later

 

[medici999]

great log, ill be following!

 

[tstil]

Ok man lookin forward to this transformation. Cant wait to see some pics.

 

[dr intensity]

Ok man lookin forward to this transformation. Cant wait to see some pics.

making it Official now bro....

Hi guys,

Re-starting my journal (Pre-Contest-Prep) my show is 32 weeks out and right now i am 5 feet 8 inches tall @ 250lbs @ 20 bodyfat and i am ready for good 32 week journey
(this is a state level show in my country my 4th contest and i will be coming in at @ 210lbs this show)
I wish to come in as shredded as possible.
I`ll be posting pics every 8-10 weeks and you guys be the judjes.
Would appreciate your input

Dr Intensity

(MAKING IT OFFICIAL NOW)

 

[BigChef]

making it Official now bro....

Hi guys,

Re-starting my journal (Pre-Contest-Prep) my show is 32 weeks out and right now i am 5 feet 8 inches tall @ 250lbs @ 20 bodyfat and i am ready for good 32 week journey
(this is a state level show in my country my 4th contest and i will be coming in at @ 210lbs this show)
I wish to come in as shredded as possible.
I`ll be posting pics every 8-10 weeks and you guys be the judjes.
Would appreciate your input

Dr Intensity

(MAKING IT OFFICIAL NOW)

Good plan bro! Cant wait to see your progress and logs!

 

[dr intensity]

Good plan bro! Cant wait to see your progress and logs!

thanks alot bro,
today was my first workout (sort of) i will put on pics in the next 10 weeks

Chest
Decline bench Press 1 x 15 warm up 1x 225 x 9
Incline bench Press 225 x 8
flat flys 70 x 8
Machine Flys full stack x 8
Dips bodyweight x 8

i used to warm up with these weights...lol..i will regain all my strength in 6-8 weeks

Supplements
1. Cq-10-200mg,
2. Niacin-1000mg(sustained release) + Ecospirin-75mg
3. Multivitamin+Multimineral
4. Fishoil Capsule 18 x 1000mg
5. Ramipril-2.5mg
6. Prejoint plus (6 tablets)
7. Vitamin C - 3000mg
8. Vitamin E-400iu
9. Liv-52 x 6 tablets
10. Clenbutrol-20mcg
11. Cytomel-25mcg
12. Probiotic x 2 meals

AAS
250mg testosterone shot, i will be starting with minimal dose of 500mg/week and will bump up the dose once i plateau.

post workout cardio 20 mins today.

meals 1. 50 gram whey + 2tbs peanut butter + 35 grams of Maltodextrin

meals 2. 2 chicken breast + 65-70 grams of rice

meal 3. 50 gram whey + 2tbs peanut butter + 35 grams of Maltodextrin

just three meals i`ll be bumping up my food intake in the future weeks to come

 

[ROCKEDUP]

thanks alot bro,
today was my first workout (sort of) i will put on pics in the next 10 weeks

Chest
Decline bench Press 1 x 15 warm up 1x 225 x 9
Incline bench Press 225 x 8
flat flys 70 x 8
Machine Flys full stack x 8
Dips bodyweight x 8

i used to warm up with these weights...lol..i will regain all my strength in 6-8 weeks

Supplements
1. Cq-10-200mg,
2. Niacin-1000mg(sustained release) + Ecospirin-75mg
3. Multivitamin+Multimineral
4. Fishoil Capsule 18 x 1000mg
5. Ramipril-2.5mg
6. Prejoint plus (6 tablets)
7. Vitamin C - 3000mg
8. Vitamin E-400iu
9. Liv-52 x 6 tablets
10. Clenbutrol-20mcg
11. Cytomel-25mcg
12. Probiotic x 2 meals

AAS
250mg testosterone shot, i will be starting with minimal dose of 500mg/week and will bump up the dose once i plateau.

post workout cardio 20 mins today.

meals 1. 50 gram whey + 2tbs peanut butter + 35 grams of Maltodextrin

meals 2. 2 chicken breast + 65-70 grams of rice

meal 3. 50 gram whey + 2tbs peanut butter + 35 grams of Maltodextrin

just three meals i`ll be bumping up my food intake in the future weeks to come

I like your approach very much man.....looking forward to following your progress

 

[dr intensity]

I like your approach very much man.....looking forward to following your progress

where the hell were you when they rip me appart...lol, just 10 more weeks and you will see a different Dr Intensity, i will be bumping up my food and AAS as i reach some plateau strength/size and leanness wise.

 

[ROCKEDUP]

where the hell were you when they rip me appart...lol, just 10 more weeks and you will see a different Dr Intensity, i will be bumping up my food and AAS as i reach some plateau strength/size and leanness wise.

ya know.....I don't ever understand how that gets started.......

 

[dr intensity]

ya know.....I don't ever understand how that gets started.......

its all good now, i`ll be posting everything here
1) Training
2) Diet
3) AAS
4) Supplementation

so stay with me and you shall see my progress, 31.5 weeks to go now.

 

[dr intensity]

Duration:-31.4 weeks outArms workout

Triceps
close grip bench Press 1 x 15 reps (warm-ups)
1 x 135 x 9 x 6 x 8 Drop sets
Reverse grip tricep press down 8plates x 8 x 6 x 4 Drop sets

Biceps
Machine curls x 1 x 10 warm up
1 x 8plates x 8 (super slow reps)
Alternate Dumbell Curls
1 x 40lbs x 16 reps

These drop sets are fun in the begining, i some how feel they help regaining max strength levels quite, quickly. Lateron i would resort to straight single set to positive muscle failure x 2-3 exercises/muscle group.
however, i soon enough i would train every muscle group twice a week.

Took-2nd shot test enanthate-250mg(MONDAY)
Diet

meal 1-4. 50 grams pro/50 grams carbs/20 grams fats x 4times
supplements just the same

Surprisingly i gained 6 pounds in 2 days = 256lbs @ 20 percent body fat,

 

[TJB]

6lbs. in 2 days and you are barely eating!:headbang:

Keep it up! Following the adventure:headbang:

 

[ROCKEDUP]

where the hell were you when they rip me appart...lol, just 10 more weeks and you will see a different Dr Intensity, i will be bumping up my food and AAS as i reach some plateau strength/size and leanness wise.

looks like we are about 10 weeks now, no? what happened...

 

[dr intensity]

Keep up the good job, i m waiting to see a transformation!

thank you sir,

My Short Term Goal
i plan to reach a certain "LooK" (235 @ 6-8% BF) in the next 16 weeks (Mid Term GOAL), and then go full throttle MUSCLE GAIN without gaining fat at all another 24-32 weeks.

I WAS FUCKING PROCRASTINATING LIKE AN IDIOT---BUT NOW I IN THE ZONE ( ZEN LIKE FOCUS AND MONK LIKE DISCIPLINE) Presently Its just been 9 days of following a straight line...lol, I am roaring now!

LONG TERM GOAL i was 266 yesterday @ 18-20 percent body fat @ 5 feet 8 inches. I plan to compete @ 225+ lbs granite hard.

So Yesterday was 2nd Chest/shoulder/Triceps Workout, after 6 months of not touching the weight.(Yet i tried to lift as efficiently as possible).

Smith Incline Bench Press:-135 x 10 workset = 1 x 225 x 15
Decline Bench Press:- 225 x 14
flat Dumbell Press :- 70 x 8
Smith Miltary Press:- 225 x 7
Laterals Raises:- 25 x 12
Reverse Tricep Extension :- 8 plates x 10
Reverse dips :- Bodywt x 4 (* my triceps got totally fatigued during chest and shoulder movements)

I train extremely intense to positive failure and 100% physical failure with excellent form, i need around 5-7 minutes rest between every workset,

I do only one workset/exercise (last 6-7 years)

Diet regime is Basic Ketogenic Diet

i am eating 475 grams of protein + 150 grams of fats X 21 DAYS NON-STOP, 4 DAYS OF CARBOHYDRATE-LOADING DAYS. REPEAT

Training Split

Mon:Chest Shoulder Triceps
TUE:Cardio 45 mins
WED:Back Biceps
THURS: Cardio 45 mins
FRIDAY: Legs
SAT: Cardio 45 mins

3 WEEKS OF EXTREMELY INTENSE TRAINING 3 DAYS A WEEK, ### I HAVE TO TAKE 4TH WEEK OFF.

So presently my goal is to reach the "LOOK" 235 @ 6-8% bf.

i wont be changing my training split at all, for the next 16 weeks, except the fact that i will lifting heavier every next week...keeping Cardio Constant.
may be after 6 weeks i will add Cytomel @ 25-50mcg. Dancing with calories here and there

* weak areas - upper pec, arms, very poor calves.
* strong areas- Back width + thickness + quadriceps
* okay areas- hamstring (need more sweep) waist @ 6-8% is 27-27.5 inch.

would appreciate your support my friends, i will post my diet in detail with PICS at every 8-10 weeks.

Dr Intensity.

 

[PurePersian]

Keep it up doc. Looking good bro

 

[FordFan]

keep it up man!!!

 

[ROCKEDUP]

Disappointing.....