Jedi Diet and Training
 

Age: 30
Height: 5’10”
Weight: 175
Body fat%: Not sure, but calipers say about 14%. My guess it may be higher, up to 18%. I do not carry a lot of body fat, but I have a little around my belly.
Experience Level: two years of steady weight lifting. Did sports growing up and at start of college.
Goals: 10 – 12% body fat, and about 195 pounds.


Training for this week (Some weeks I will go lower reps, heavier weight & I often switch the entire workout around, switching the days I hit muscles on, or adding and subtracting various exercise: example some weeks I’ll deadlift, but every week I’ll squat). I was using macrocycles that Dr. Stoppani talks about, but I found that my body seems to respond better in the 10-12 rep range. Also, I spent a lot of time doing rest pause, drop sets, etc. However, I have not been using those much lately.

I do 15 minutes of cardio before my workouts. And stretch after them.

Day 1-- Chest

Bench Press: 4 x 8-11

Incline Dumbbell Press: 4 x 10-15

Incline Dumbbell Flyes: 4 x 10-15

Leverage Chest Press: 3 x 10-12 reps. Plus, I added some heavy sets. 2 x 3-5

Cable Crossover: 8 x 15-20 reps. 45 seconds rest between sets

Day 2—Back (I find a lot of rows seem to help my growth more)

Close-Grip Pull-Down: 4 x10-12

T-Bar Row: 3 x 10-12

One-Arm Dumbbell Row: 3 x 10-12

Reverse Grip Bent-Over Rows: 3 x 8-10

Leverage Iso Row: 3 x 10-12

Underhand Cable Pull-Downs: 3 x 10-12

Seated Cable Rows: 7 x 10-12

Romanian Deadlift: 5 x 10

Day 3: (Arms)

Rope Push-Down: 3 x 10-12

Close-grip Bench Press: 3 x 10-12

Machine Dip: 3 x 10-12

Straight-Bar Push-Down: 3 x 10-12

Lying Triceps Press: 7 x 10-12

Barbell Curl 3-4 x 12-15

Dumbbell Curl: 3 x10-12

Spider Curl: 3 x 10

Preacher Machine Curl: 3 x 10-12

Dumbbell Hammer Curls: 3 x 10-12

Day 4 (Legs)

Leg Extension: 4-5 x 12

Leg Press: 4 x 15-20

Hack Squat: 3 x 10

Barbell Squats: 5 x 6-10

Lying Leg Curl: 3 x 10-12

Leg Curl: 3 x 10-12

Single Leg Curl: 3 x 10

Calf Raises: 3 x 10-12

Seated Calf Raise: 3 x 10-12

Hip Raise: 3 x 20-30 (Sometimes I’ll use the Smith machine to do weighted hip raise)

Crunches: 3 x 20-30

Planks: 3 x 1 1/2 min

Day 5 (Shoulders)

Dumbbell Shoulder Press: 4 x 6-10

Side Lateral Raise: 4 x 10

Front Dumbbell Raise: 3 x 10

Bent over Rear Delt Raise: 4 x 10

Cable Rear Delt Fly: 4 x 10

Low pulley Deltoid Raise: 7 x 10

Dumbbell shrugs: 5 x 12

Diet log for today and every day recently

Meal 1

Multi Vitamin

MuscleTech - Platinum 100% Fish Oil: 9 cals. 1 fat,

Kellogg’s – Unfrosted Mini Wheats: 2 servings: 362 cals, 80- carbs, Fat 2 g, 6 protein

Milk - Reduced fat, 2% milkfat, 1 cup: 121 cals, 11 carbs, 5 fats, 8 protein

Dymatize Nutrition - Iso•100 2 Scoop: 208 cals, 2 carbs, o fat, 50 protein

Total: 700 cals, 93 carbs, 8 fats, 64 protein


Another Scoop of Dymatize Nutrition - Iso•100 2 Scoop: 109 calories, 1 carbs, o fat, 25 protein


Meal two, three, four and five are all the same (Except for the four and five get no olive oil and I use chicken instead of beef)

Kraft - mozzerella part skim 2%, 0.25 cup: 72.5 cals, 1 carbs, 4.5 fat, 7 protein

Extra Virgin Olive Oil , .5 tbsp: 63 cals, o carbs, 7 fats,

Baby Carrots, 1.5 oz: 20 cals, 4 carbs, 0 fat, 1 protein

Broccoli - Raw, 1.5 oz(s): 16 cals, 3 carbs, 0 fat, 1 protein

Brown Rice ¼ Cup: 95 cals, 19.5 carbs, 1 fat, 2 protein

Lean ground beef, 2 ounces: 84 cals, 0 carbs, 4 fat, 12 protein,

Xl Egg, 1 each : 73 calories, 0 carbs, 5 fats, 7 protein

Black Beans – no salt added ¼ cup: 64.5 cals, 11.5 carbs, .5 fat, 3.5 protein

Total: 488 cals, 39 carbs, 22 fat, 33.5 protein


Times this by four, except for the fats, which is minus the olive oil from two meals (I also base the calorie calculation of the macros, and not what the food is listed as, because they hardly ever seem to match.

1826 cals, 156 carbs, 74 fats, 134 protein


Snacks usually placed in-between meals, and cottage cheese is last meal of the day

2 cup Egg Whites (sometimes cooked in olive oil, sometimes added to shakes): 208 cals, 0 fats, 52 protein

Cottage Cheese, fat free: 80 calories, 5 carbs, o fats, 15 protein

Two Apples: 112 cals, 28 carbs


Total: 3030, calories, 285 carbs, 82 fats, 288 protein

I think the math works. The Diet App I use can get things wrong sometimes, so I base things off of the 4/4/9 rule on Carbs, Protein, and Fat.

I’m actually aiming for 3000 calories a day, at 40/40/20. I used to eat more, around 3500, but I seemed to gain body much fat faster by doing so.

Also, since I started my cycle of test e, does anyone think that I should increase my food intake?

Awe man, a frown face went into the title. LOL! I must of accidentally hit that. LOL!

here we go

make sure no matter what anyone says now, rebuttal it with a jim stoppani article or rich piana video.
make sure to piss on everyone and their advice
piss on their physiques too, because they maybe carry 5-10 pounds of fat total : when you are up close to 40 at a weight of 175 :eek::eek::eek:

135 pounds of lean mass.....make sure you tell everyone what a position of strength and superiority you are in. (

I have figure girls who have more muscle mass then you: seriously..................)


you'll put it up, people will tell you what to do, you'll say you know better and 3 years from now you'll look exactly the same, lift the same weight and waste the gear that could have been used for someone to do some good with

this is going to be hilarious

-----------------------------------oh forgot----------------------------------------


DISCLAIMER:
I dont mean it. Im really kidding. I admit star wars gyno boy
is right
DISCLAIMER:

Just a quick comment for now but yes you do need to eat more. Ideally you need to eat the calories you would for the size you want to be. Not for the size you are now. Within reason obviously. l don't mean that if you intend being 20st mass monster you should eat that much now!

If that means a bit of temporary fat gain then so be it. Diet that off afterwards.

Also, just an observation, but it does seem quite a lot of exercises. You sure you're getting the intensity right rather than just going through the motions?
I'm not saying you're not. Just asking the question.

Actually, you are hitting on something I hoped someone would. It's because I hit sticking points that I've tried to increase the volume. I didn't think I should need so much volume, especially without being on gear and having accelerated recovery. For the first year and a half I almost always had no issue adding strength.

But for maybe six months I keep hitting sticking points on strength gains, so before I came here I've searched workouts with more volume and intensity. I was doing rest pause on last set of each exercise. I'd do that for two weeks, and then I'd switch to lower rep heavier weight, but I'd do drop sets. For a long time I'd easily break my personal highs, without really ever going over 80% of maximum.

I even read Dr. Jim Stoppani's entire Encyclopedia of Muscle & Strength, and all it really said about busting plateau was to use rest pauses, etc.

A guy in my gym had been doing a Jay Culter workout from bodybuilding.com, it had more exercises, so I figured maybe it would help. I copied it and have stuck with it.

I think maybe by doing rest pause, drops, etc. after every last set in an exercises, it may have inhibited my ability to break sticking points as easily.

Then again, the pace I was breaking sticking points got me so frustrated, that is when I thought maybe it's time to try gear. And here I am.

I'm gonna do that. Do you think there is a ideal week in a cycle ? I mean, I'm on a longer ester, should I do it now. I think for my goals if 195, I'd normally eat a lot more than I do now. But the last time I went to 3500, I was gaining 2-3 pounds a week, and it wasn't muscle. Some of it was I'm sure, but I plumped right up. (I do see less sticking points eating more, but that weight gain concerns me) but I'll try anything really.

Where I am now, before going on cycle, I've lost three pounds in last three weeks. However, in the last week, I made some strength gains. I don't think it's the test, so could it be placebo?

I think having a spotter would help a lot. But all my friends are lazy or just want to drink. I'm at a new gym and if I can sync up my schedule this coming semester, I will have a spotter.

Not sure how much that matters though.

You're doing way too much!
Forget Stoppani and forget Jay Cutler workouts, you're not a pro.

You need to go back to basics
12 sets for large muscle groups like chest back and legs.
9 sets for smaller muscle groups - biceps, triceps and shoulders.

large muscle groups - 4 sets of 8 to 10 reps per exercise
smaller muscle groups - 3 sets of 8 to 12 reps

Train for 30 to 45 minutes(absolute maximum 1 hour) You're training to build muscle not for endurance.

Eat proper food and use a decent protein shake you don't need all the other crap, it's just wasting money - you get all the nutrients you need from eating properly.

You are eating no where near enough to grow, you don't need to eat as much as I do(the diet I showed you in the other post) but you seriously need to increase your intake if you want to grow.
There are no excuses like I don't have enough time or I can't eat that much, it's simple you don't eat you don't grow so you have to make the time.

You don't need a spotter, you can get by without one
If you do need one for heavy squats or bench press just ask the guy next to you in the gym most guys will be happy to help out.