Steady Diet of Dog Crapp.

[gorgeousfrankenstein]

Okay so after a six month plateau, I scrapped my old routine and started training DC (lift on MWF. cardio on T & THR). I'm excited, cause I'm seeing results, both in strength and measurements. But if I'm honest, I feel constantly on the verge of being overtrained, it's the hardest routine I've done but it's rewarding me with gains.
So I know that diet and recovery are critical for me right now. The recovery I'm doing all I can, but the diet I feel like I could use some constructive criticism from the pros who've been there.

If I haven't met you yet, thanks for your input. Kids, please hold your input, I'm really looking for advice from the crafty veterans.

My Stats:

Age: 38
Height: 5'9"
Waist: 32"
Wieght: 194
BF %: 13-14

My diet:

Meal one
3/8 cup steel cut oats
8 oz nonfat milk
one orange
11 egg whites & 1 whole egg
1 whole avocado
14 almonds

Mid morn snack
1 carb master yogurt with 6 grams BCAA's

Meal 2 PWO
8 oz egg whites
1 scoop pro-complex whey
1 scoop isopure whey
4 oz fat free milk
tablespoon flax oil
3/8 cup oat bran
1/4 cup pepitas
8 oz apple juice

Meal 3
6 oz chicken breast
tablespoon EVO
3/8 cup steel cut oats
spinach salad w/t craisins, balsamic V.
14 almonds
8oz non fat milk

Meal 4
either 6 oz chicken breast or fish
either 1/4 cup qinoa, bulgar wheat or wild rice
salad with EVO/vinegar dressing
8oz nf milk

Meal 5
8 oz egg whites
2 scoops pro-complex whey
4 oz fat free milk
tablespoon EVO
1/4 cup oat bran
2 tablespoons nat. peanut butter

This daily intake comes out to about +- 4000 calories per day and about 60-70 grams of protein per meal. I'm staying in my comfort zone for body fat, but I'm really craving things like sweet potatoes and such.
I don't train for competition, but my build and physical presentation are a big part of my business...image lets say, so staying within striking distance of a comfortable BF% is important while putting the muscle on. I'm also managing my cholesterol, so that's part of the equation too.

Where can improve on this?

 

[BIG DUB]

I know how you feel. When i tried the 2 way split, for the life of me I could'nt adjust to the amount of work and number of large bodyparts in one session. I could get through the routine no problem..but then I'd sleep all day the next day and feel completely spent. This is with no advanced intensity techniques such as widowmakers and the rest pause. Try the 3 way split, that should help a bit.

 

[db006]

i think your diet looks pretty solid. but your right, the 2-way is an incredibly tough split, especially if you are on the stronger side. my advice is to look into the 3-way split(m-t-th-f). but only switch to it if you feel your are an advanced trainee, that is who it is meant for. if not hang on to the 2 way as long as possible.

 

[Force245]

GF, I don't know what your previous workouts looked like and how you just jumped into DC. What does your split looklike. If you feel you are overtraining, you might think about taking a step back and doing one straight set at first just until you body gets used to it. I know DC wrote about starting with a straight set at first until he could asses his trainees recovery ability. I think it wise to follow this advice. Also post up your split and lets make sure you do not have too many heavy area body parts crammed next to each other, like rack deads before squats.

 

[gorgeousfrankenstein]

Not overtrained

But if diet and rest aren't in check I know it will happen. I'm not bitchin' about the routine, THE RESULTS ARE THERE and I'm happy with that. Just want to make sure the diet is looking good.

Here's the program, like I said, I'm lifting MWF, Cardio T & TR, Rest Sat & Sun.
1A
Hammer strength bench - 11-15 RP
Smith Shoulder Press 2 front - 15-20 RP
Weighted Dips - 15-20 RP
Lat pull underhand - 15-20 RP
overhand Grip Deadlift - 6-9 SS, 9-12 SS

1b
EZ Bar Curl neutral - 15-20 RP
behind back 4-arm curl- 15-25 RP
Leg Sled Toe Press - 10-12 SS (w/ bottom stretch)
Sumo Leg Press - 15-25 SS
Back Squats - 6-9 SS, 20 rep Widowmaker

2A
DB Incline Press - 11-15 RP
DB Shoulder Press - 15-20 RP
Smith Close Grip Bench Press - 15-20 RP
Lat pull neutral - 11-20 RP
Barbell Row - 6-9 SS, 9-12 SS

2B
DB curls - 15-20 RP
DB Hammer Curl - 15-25 RP
Stand Calve Raise - 10-12 SS (w/ bottom stretch)
Good Morning - 6-9 SS, 9-12 SS
Front Squat - 6-9 SS, 20 rep Widowmaker

3A
DB flys - 11-15 RP
Delt upright row - 15-20 RP
rope cable Pullovers - 15-20 RP
Lat Pulldowns 2 front - 15-20 RP
T Bar Row - 6-9 SS, 9-12 SS

3B
EZ Bar Preacher Curl - 15-20 RP
forearm curl - 15-25 RP
Seated Calve Raise - 10-12 SS (w/ bottom stretch)
Lying Leg Curl - 15-30 RP
Barbell Hack Squat - 6-9 SS, 20 rep Widowmaker

Stretches done after each

 

[DOGGCRAPP]

Im going to guesstimate at 38 years old your somewhat advanced and you should take Big Daves advice above

 

[Force245]

I am in no way arguing with DC, cause he is god of mass builders in my book and has my respect as long as I am around, what he says is cobsidered gold, [I know ASS KISSING] but I missed where 38 years of age was [edit::nevermind I found it, i'm a big dummie, right in front of my face]. It is solid advice to do the three way split if you are advanced, but if you want to put on the most amount of muscle in the shortest time the two way is prime. I did notice;

gorgeousfrankenstein But if diet and rest aren't in check I know it will happen. I'm not bitchin' about the routine, THE RESULTS ARE THERE and I'm happy with that. Just want to make sure the diet is looking good.

Here's the program, like I said, I'm lifting MWF, Cardio T & TR, Rest Sat & Sun.
1A
Hammer strength bench - 11-15 RP
Smith Shoulder Press 2 front - 15-20 RP
Weighted Dips - 15-20 RP
Lat pull underhand - 15-20 RP
overhand Grip Deadlift - 6-9 SS, 9-12 SS

1b
EZ Bar Curl neutral - 15-20 RP
behind back 4-arm curl- 15-25 RPSS
Leg Sled Toe Press - 10-12 SS (w/ bottom stretch)
Sumo Leg Press - 15-25 SS
Back Squats - 6-9 SS, 20 rep Widowmaker

2A
DB Incline Press - 11-15 RP 15 to 20 better
DB Shoulder Press - 15-20 RP
Smith Close Grip Bench Press - 15-20 RP
Lat pull neutral - 11-20 RP
Barbell Row - 6-9 SS, 9-12 SS

2B
DB curls - 15-20 RP
DB Hammer Curl - 15-25 RPforearms SS
Stand Calve Raise - 10-12 SS (w/ bottom stretch)
Good Morning - 6-9 SS, 9-12 SS
Front Squat - 6-9 SS, 20 rep Widowmaker

3A
DB flys - 11-15 RPanother compound would be better
Delt upright row - 15-20 RPwide grip as to take out trap assist
rope cable Pullovers - 15-20 RP
Lat Pulldowns 2 front - 15-20 RP
T Bar Row - 6-9 SS, 9-12 SS

3B
EZ Bar Preacher Curl - 15-20 RPi personally hate these on DC, try drag curls
forearm curl - 15-25 RPSS
Seated Calve Raise - 10-12 SS (w/ bottom stretch)
Lying Leg Curl - 15-30 RP
Barbell Hack Squat - 6-9 SS, 20 rep Widowmaker

Stretches done after each

Another thing DC recommends for us older lifters is to still lift heavy, but take up the RP range higher to prevent injury.

 

[mrsoul]

diet looks like you need a degree to figure out, lol! 3/8 of a cup? 14 almonds? i am sure it makes perfect sense, i just dont have ther patience for measuring as much as you have to. i take my food scale and about 3 big tuperware dishes full of food to work with me and measure for each meal. i admire your dedication.

 

[DOGGCRAPP]

im just guesstimating force, he could very well not be....but im thinking at 38 he probably has been lifting 18 years and could be very lean at his bodyweight and i could be dead wrong.

(wait i saw 13-14% right now---ok im skimming too) thats not really advanced. thats 179lbs in contest shape. Stick to the 2 way and suck it up.

 

[gorgeousfrankenstein]

im just guesstimating force, he could very well not be....but im thinking at 38 he probably has been lifting 18 years and could be very lean at his bodyweight and i could be dead wrong.

(wait i saw 13-14% right now---ok im skimming too) thats not really advanced. thats 179lbs in contest shape. Stick to the 2 way and suck it up.

Close, about 15 years, I'm a late bloomer. I don't compete, so I don't ever get into contest shape, not my priority.

 

[gorgeousfrankenstein]

diet looks like you need a degree to figure out, lol! 3/8 of a cup? 14 almonds? i am sure it makes perfect sense, i just dont have ther patience for measuring as much as you have to. i take my food scale and about 3 big tuperware dishes full of food to work with me and measure for each meal. i admire your dedication.

I know, absurd ain't it? I just say 14 almonds cause I know it's about 100 calories and it's an easy way to keep track.

 

[gorgeousfrankenstein]

I am in no way arguing with DC, cause he is god of mass builders in my book and has my respect as long as I am around, what he says is cobsidered gold, [I know ASS KISSING] but I missed where 38 years of age was [edit::nevermind I found it, i'm a big dummie, right in front of my face]. It is solid advice to do the three way split if you are advanced, but if you want to put on the most amount of muscle in the shortest time the two way is prime. I did notice;


Another thing DC recommends for us older lifters is to still lift heavy, but take up the RP range higher to prevent injury.

Yeah Amen to the higher reps, I'm glad you pointed that out. I know that the M-W-F schedule is right for my ability as I need the extra days for rest. I couldn't do the M T-TR F it's beyond my ability

 

[gorgeousfrankenstein]

Diet?

So no comments on the diet?

 

[db006]

Yeah Amen to the higher reps, I'm glad you pointed that out. I know that the M-W-F schedule is right for my ability as I need the extra days for rest. I couldn't do the M T-TR F it's beyond my ability

the 3 way split is
a- biceps, forearms, back w, back t
b- chest, shoulders, tri
c- calves, hamstrings, quads

but like DC said sounds like you should grind the 2 way out a little longer. until your weights get so heavy its impossible to do.

 

[Nate Dawg]

I think your diet looks pretty good, I would try to get a little more protein in at meals 3 and 4, maybe up the chicken to 8-10oz. I seem to notice a little better recovery with more beef in the diet, but I see you are trying to manage your cholesterol so maybe thats why you dont have any in there. With you mid morning snack of yogurt+bcaa's up your bcaa dose, 6g is nothing. I have had EXCELLENT results mega dosing BCAA's in the 80-100g/day range. It gets expensive, but there is a huge difference in recovery. Even 60g/day makes a big difference. And as DC always advocates olive oil is a great way to get extra calories in if the scale isnt moving.

It is a very tough program and feeling beat down is just part of it, for myself I found was usually only able to "blast" for 5 weeks tops before I came to a standstill and started regressing, would take a cruise and come back stronger than before. I was not using rest/pauses or statics either, just 1 straight set for everything, and even with just that was only able to blast for 5 weeks. The trick is getting your back thickness, hamstring and quad exercises all lined up so they dont interfere with each other. For example you have deadlifts on monday for back, and then squats on wednesday for quads. For me that would be impossible, I can deadlift a couple days after I squat but there is no way I can squat worth a crap 2 days after I deadlift, my back is just too smoked to support the weight. If it is working fine for you by all means stick to it, but here is my suggestion for arranging the exercises you have listed for back T, hams and quads for the least amount of interference.

Monday
Back thickness - BB row

Wednesday
Hams - leg curl
Quads - Front squat

Friday
Back Thickness - Deadlift

Monday
Hams - Sumo leg press
Quads - Hack squat

Wednesday
Back Thickness - T- bar row

Friday
Hams - GM
Quads - Back squat

Its going to be real hard on that last friday squatting after doing goodmornings, so you may consider doing squats first and then following up with the gm's, the squats would warm you up for the gm's as well.

Like I said if its working out good for you the way it is now stick with it, but I always had a problem with low back recovery, and if that is an issue the above outline is the best way I see to run the exercises you have listed for those body parts to allow maximum low back recovery.

 

[gorgeousfrankenstein]

Thanks

Thanks alot, just the input I was looking for very detailed answer I can use.

Bingo on the red meat. Trying to keep a lid on the saturated animal fats until I can normalize the cholesterol levels.


Thanks Nate Dawg

Hey,
clear up some space, your PM box is full.



Thx,
GorgeousF.