laying the foundation...the first step on my road to attempt to compete.

[tkav1980]

I decided that roughly a year from today i will step on stage for the first time. Coming to the end of my frist cruise i took the time to evaluate everything i think i need to do to be ready. The first part is going to be laying down a foundation of serious mass to work with. David could not have been carved without a massive stone so i figured that would be a good place to start. im going to use this thread for 2 reasons. first it will be a log of training and diet. second it gives me the ability to get feedback from our resident experts on my progress or lack thereof. ill start off with diet as i will be training later today and cant record my workout yet.


10 am, 12 eggwhites cooked with olive oil, 2 packs oatmeal, 1/2 pineapple, 50g WPI in grape juice.
11:30 6 oz tuna, 6 oz chicken( cooked with olive oil), WPI (50G), 2 slices whole weat bread
12 50g wpi, bcaa, creatine, glutemine in grape juice
time to train

1:30 WPI, creatine, glutamine, in grape juice
2 pm 6 oz tuna, 8 oz ground beef(97%lean), 6 oz chicken, baked potatoe
4 pm 12 oz tilapia, 2 cups broc, olive oil
6pm 6 oz chicken, 5 oz ground beef, spinach salad with balsamic vin and olive oil
8 pm WPI with skim milk and natty pb
if i get hungry after this ill use a combination of my last meal and chicken,tuna,or beef.

the idea here is going to be to build a serious amount of muscle. im sure it will require adjustments along the way and i will have to be verry careful to monitor BF levels. cardio will start out at 30 min 3 days a week and adjustments will be made from there. any diet feedback would be great but im trying to stay as close to the dc template as possible with minor adjustments made from my first blast to improve growth.

 

[VTliftVT]

my only thoughts is that you may want to work up to that amount of protein intake (via whole food especially) if you are not currently eating that much. maybe start out around 10oz per meal and slowly move up.

i also like to go by what dante preaches regarding eating your proteins first in the meal. since it takes more cals to digest you'll eventually become a furnace and eating all that protein and increase your metabolism allowing you to eat and digest more protein without putting on too much adiopose as you go along.

 

[Sesshomaru]

What is your goal weight? What your layout training phases? Whats your diet layout for various phases?

 

[tkav1980]

my only thoughts is that you may want to work up to that amount of protein intake (via whole food especially) if you are not currently eating that much. maybe start out around 10oz per meal and slowly move up.

i also like to go by what dante preaches regarding eating your proteins first in the meal. since it takes more cals to digest you'll eventually become a furnace and eating all that protein and increase your metabolism allowing you to eat and digest more protein without putting on too much adiopose as you go along.

thats right about as much food as i eat in a day anyway....especially protien. but i will eat the pritien first.

 

[tkav1980]

What is your goal weight? What your layout training phases? Whats your diet layout for various phases?

goal weight = + 20 lbs of lean muscle

i dont see a need to change training until i get close to competition. using DC with 6-10 week blasts depending on how my body feels and reacts

phase 1 is mass
phase 2 is contest prep.....thinking ill hire someone 6 months out to start dialing me in, who knows i may have lagging parts that need to come up or make other adjustments. so ill get a pro.

being a complete novice at this my hope is that this thread, along with all of my mistakes can be a learning tool for anyone who is getting into this.

 

[steele]

get everythiing big as you can. there will always be lagging bodyparts. if you have one it will always be there to some degree.

don't expect to make any "changes" to your physique during diet/contest prep phase. there just isn't enough time or calories. changing your physique or working on lagging bodyparts should be done during the offseason.

do NOT put on much bodyfat if you can help it. you will thank yourself later during prep.

however long you think it will take to start your prep for your show, start 4 weeks earlier. ALWAYS better to have more than enough time. you will thank yourself later for this as well.

have fun. -STEELE

 

[tkav1980]

workout 1A
incline smith bench press - 315 x 20 RP(315 felt good, havent done these in forever so i obviously need much more weight on the bar, ill fixthat next time)
lateral db raises- 100 x 25RP(one arm at a time holding on to a pole and leaning out)
CGBP - 355 x 15 RP
wide grip weighted pull ups - BW + 100 x 16 RP
Deadlift - 365x9, 315 x 12SS

all smith exercises have counter weight off. deadlift sucks i know, that and legs are going to be my biggest problem.

 

[Diesel City]

workout 1A
incline smith bench press - 315 x 20 RP(315 felt good, havent done these in forever so i obviously need much more weight on the bar, ill fixthat next time)
lateral db raises- 100 x 25RP(one arm at a time holding on to a pole and leaning out)
CGBP - 355 x 15 RP
wide grip weighted pull ups - BW + 100 x 16 RP
Deadlift - 365x9, 315 x 12SS

all smith exercises have counter weight off. deadlift sucks i know, that and legs are going to be my biggest problem.

That incline is looking stout. Nice lift.

 

[nsb1215]

well im no expert here but id like to ask a couple questions.
when did you start training dc?
that diet you posted is alot of food, from your posts ive read you def. can eat but be weary of bf levels..i was under the impression you trained under hernon....
anyway good luck with this as i will be following..

 

[Chipper Jones78]

BOL bro on your road to success !

 

[Pushinw8s]

That is alot of food! Are you not eating when hungry anymore?

 

[tkav1980]

That is alot of food! Are you not eating when hungry anymore?

thats about what i eat when i eat when hungry.

 

[phatkid77]

good luck, good log....

id say hes eating when hungry...every 1hr or so...lmao
this tells me im clearly not eating enough....lol

20+lb of lean muscle is a big goal, so im told...what is current height and weight??
\
phats

 

[tkav1980]

phats, 5'7", 219lbs im just a hungry guy, when i was 13 i had no problem eating a large pizza and a cheesesteak by myself. and if you think i eat alot you should watch my brother eat.lol....i did add some carbs in and a couple of shakes but neither of those seem to affect my hunger.

my time wiht Phil was up so i decided to switch to DC. when the time gets closer to competition id like to hire Phil again for my prep.

 

[tkav1980]

workout 2A

preacher curls - 110 x 22 RP
hammer curls - 65 x 20 SS
calvs on hack squat - 405 x 12 ss
lying leg curls - 225 x 16 RP
leg press - 8 plates per side x 8, 5 plates x 24
legs and bi's totally fried today. did ok for not getting much sleep last night. legs need a TON of work.

this was actually workout 1B. i mislabeled it.

 

[tkav1980]

had a couple of rough days at work diet wise. the restaurant just got crushed. seeing as its a holiday weeked kind of expected that but im really pissed at how little ive had the chance to eat. oh well, back on track today.

 

[tkav1980]

2A

flat bb bench press - 345 x 22 RP
smith shoulder press - 255 x 23 RP
skull crushers - 100 x 30RP (done on floor pausing the weight on the floor on each rep)
rach chins - 135 x 24RP (def need more weight)
bent over BB rows - 275 x 9 ss, 225 x 15 ss

keeping flat, shoulder press, and skulls in a higher rep range for saftey. once you stop the weight on skulls its really unbelieveable how hard the exercise gets. almost like reseting a dead lift after each rep, you have to break inertia every time. i was definately not ready for how little weight i would be able to use for this exercise.

 

[superman21]

I work in a restaurant too.... Im still trying to figure out the will power to stay to a strict contest diet when that time comes next year. Let me know if you have any tips.

Diet looks pretty good..... just a tip, from my experience i dont need any more than 10 oz protein per meal, some meals ill have 4 oz if i dont feel that hungry(kinda a phil eating style). I tried the DC style HIGH protein(80-100g) and only found that it just made my digestive system work harder, always tired, not any more muscle gain then with what im doing now.

P.S. Gotta love Olive Oil!

 

[tkav1980]

2B

DB spider curls - 50 x 28RP
reverse grip cable curls 1 arm - 60 x 19SS
seated calf raises - 4 plates x 11 DC style.. goddamn did these hurt today
seated leg curl - 230 x 17 RP
Squat - 405 x 6(PR), 275 x 20(PR) i thought i was going to die after the widowmaker...lol...i had no idea how i was going to get past 9 reps....dont remember 12-15...cried for a while then got 16......lol well you know how it goes.


after standing next to a pro on my way out of the gym i felt guilty that i wasnt eating a live animal and embarrassed bacause next to this guy i dont even look like i train. so ive been adding shakes to every meal today...lol

 

[tkav1980]

3A

HS incline chest press - 410 x 14 RP
DB shoulder press - 110 x 19 RP (up 10 lbs from last blast but missed my mark on reps)
reverse grip smith bench - 315 x 22RP
HS iso High Row - 315 x 15 RP
rack deads - 405 x 8, 315 x 14SS