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.

I have time to eat, and if I cut my gym time in half like you say, I'll have even more time. I just need weekends off from training during school. I premake almost all my meals on Sunday, it won't be difficult adding more.

I tried it my way, didn't work as well as it used too. Willing to try it another way. And Dr, Stoppani only wants to sell me supps. :D

Any thought on which brands provide a decent protein shake?

weekends off is fine, just train monday to friday or train monday and tuesday, have wednesday off and train thursday and friday and have the weekend off, both work well.

What brands of protein can you get, give me a list and I'll tell you which is best

Oh, I order from bodybuilding.com, I don't know if any I can't get.

Optimun Nutrition, a Muscle Tech, Pro-JYM, BSN Syntha 6, Cellucor, GNC, Dymatize, Universal Nutrition ANIMAL whey, and muscle pharm. they have many others too.

I've also looked into brands like MTS Nutrition Machine Whey, but had no reference point.

I would try any though.

You can get by without a spotter.
Squats are probably the best exercise you can do and if you do sets of 20 reps, then the weight shouldn't really crush you. Save the 2 to 5 rep heavy stuff for later.

Haha just read that! Wasn't plagiarising honest. Yeah I had to look the word up after I found it on muscle guru :D

How often do you take time off?

BSN Syntha-6
or
Optimum Nutrition Gold Standard

Can u order from Amazon I live in states can get everything in two days usually a lot cheaper


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Hmm, I never even considered Amazon. I should of. My school has a partnership with them, giving me a discount and free shipping. Thanks for the tip. :)

Damn, couldn't do that diet bro... that is like no food to me. lol!

Yea, well I'm increasing it. I don't mind putting on some body weight, but I can't let it rise too fat.

Do you use a formula to obtain your caloric needs? I'm like an idea what I should try to get up too. I'm thinking of adding another 700, and seeing what happens from there. I only weight 175 pounds, so I'm not exactly feeding a monster.

I won't even tell you what I weighed when I started. LOL:D

Don't rush it,
Increase by 200 to 250 at a time and see how it goes from there, if there is no change then increase by another 200 to 250 and so on

Thank you, that won’t be that difficult to do at all. I appreciate it.

Honestly man, I have no pointers to give that would probably be considered good advice. I am in no way a pro or credible source. My Personal Trainer is not a nutritionist, so he kind of just taught me what to eat and not how to eat. I have a hard enough time following his workout routine with my work schedule. Couldnt imagine following a specific diet when i leave the gym at 10am and range getting home from work between 7pm and 11pm at night. I am sure our metabolisms work way different, based on some of ur posts too. I don't count calories. I just watch what I eat and how I workout. Seems to work for me. I am kinda curious man cuz u say u weigh about 175lbs., but I weigh 205. I know u said u don't know ur exact body fat, but u act like it is up there. I wanted to hold out until after PCT on this cycle so I had a before and after pic, cuz it makes it more of a surprise to me, but u should post a pic bro. I will do one too if u do. I am kinda curious now with a diet like that... how long have u been doing it? :confused:

My diet has been basically like that for a few months (although I recently simplified it a bunch), and I recently dropped my calories to where they are now. I do think I have a slower running metabolism. It seems that way, but I dont know enough about how it works to say for sure. I am just gonna follow advice given to me during this cycle because I want to get the most out of it, and people that have been having success have been cool enough to give it to me.:D


Actually, I should of written 172, because in the last few weeks (could be in the last week, I’ve been hungry all the time lately), I lost three pounds.:mad:


About the pic. I’ve been debating if I want to or not. It is not about being ashamed or anything. And I dont want this to sound arrogant. I know, I am being paranoid. I couldn’t even begin to explain the things I do to change the way my online presence appears. Lets just say pleonasms are not my norm. :roll eyes:

I’m worried about showing identifying marks. I may do it if I buy photoshop and blur out my very distinguishable tatts and scar, or if I get to using some other software that allows me to do that. So eventually I am sure I will.

LOL, I even had a few friends order my gear for me, well paid them too actually. It was actually their idea. Remember when I first came here, I was so paranoid, it wasn’t as much about the money, although that was some of it, but it was being attached to illegal activities.

It has more to do with my career (media related), and my colleagues all being quality researchers, than anything else.

Tried something different on diet do not know what will happen when I got done with show on may 15 I went and started new cycle 50 mg anadroxyl for 4 weeks and 1050mg sust 350 and no diet all I can say is all my lifts went through the roof weight went from 160/201 and kept my waist at a size 31 getting read in four weeks to go into a 10 week cutting cycle


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lol! U don't got to explain it to me bro. A simple no works. U r definitely paranoid though.

I just didn't want to be rude.

You must be doing something right. You are 205, and I'm not sure how old, but I thought you said you were young. What's you goal?

Are you planning on competing?

My goal now is 195, but I wouldn't stop. I'd like to get to a decent sized physique model look. And then decide from there.

I don't foresee ever competing in comps. I'm not sure I want to constantly go through what it takes to get your body fat that low. Everyone who does that is very impressive. I imagine it takes some real dedication. I wouldn't mind getting to that low of body fat once o see what it takes.

Now that seems damn impressive to me, 160 to 201! Without increasing waist size. Who could ask for more, I know I'd be exstatic. Well done!

Good luck with cutting, that's my next (and second cycle). But that is far away. I have to get through my first.:)

Problem is I want to see how much muscle I actually put on


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If I get time I will take some pictures tomorrow and some of day of show to compare


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Yes I need to learn how to diet better I just pose in front of mirror if look not so cut I back off carbs and if I look to flat I start adding carbs I do good til last couple of weeks then I usually freak out and cut to many carbs and don't come in full enough


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Makes sense. I thought you mean you put on that much muscle. Seemed a lot! But what do I know.

you can post pic and put something over face and even put it so have to like and tank the post to see it therefore only members can see it

maybe im bit too open i guess thing is if people ask me something i just tell truth and watch shock on there faces

also also also
i am star wars geek and mean geek
im not liking the symbol you have put up the circle is symbol of the bendu monks and yes during clone wars some people had this on there ships
but after that it was used by the sith as there symbol so not really true jedi symbol
the one i have attached will always be my fave it was same under lukes new jedi order just bit bulker

Sweet! Another fan!:D

I didn't know that about the two symbols. Somehow missed it. Oh wait, yes I did. The First Order his uses it right! I think,

I have read like half the books. I used that one because it was small enough to not take up a large amount of my comment.

So have you seen the new resistance insignia. I've been hoping to get a clue if the Jedi even have a insignia after order 66, because the Expanded Universe being dead and all.

I was upset at first, but then I realized they had too, because too much had happened for the average viewer to know what was happening.

I think maybe this is what I'm thinking of. That's if the picture attached. It doesn't always when I'm on my iPad. It's not the same. I didn't know that about the two Jedi symbols. I learned something already today.

I'm glad you said something, because I don't want a Sith insigna.

The force is strong with this one... :rolleyes:

Honestly, my goal was to stay below 200, but hey. I guess if my body fat keeps decreasing, I am not gonna complain about the mass increase. I am more here for the fitness and advice aspect I have no intentiom in competing in bodybuilding. I know it is a bodybuilding forum, which I do have an interest in it, but I am not much of a bodybuilder. I used to compete in no gi freestyle grappling when I was younger. I am 26 now. I had some lower back issues and and an issue with my right knee that I incurred over time, unrelated. Between that and some other outside influences it really put my fitness on pause. Slowly getting back in the game, and although I feel I am older then I want to be to participate... I plan to get back into Gracie BJJ real soon. Just making sure I am back up to par, so I don't re-injur myself. I am going for the more define cut look. Trying to increase both my stamina (although I hate cardio) and my strength. I guess if I had a game plan, that would be it. :confused: