vege Posted October 29, 2011 Share Posted October 29, 2011 For food, I am hitting between 5000 and 6000 calories a day (4000 on my cardio days) Which is usually 25% protein, 60% carbs, 15% fat. Could you please give just one day menu example? I just do not know what I should eat in order to get that much QUALITY calories? What do you eat? I suppose not nuts and seeds, since your fat intake is 15%... Thank you! PS: I have just looked at pre-contest diet on your blog https://docs.google.com/spreadsheet/ccc?key=0AkmOcUtqsvw6dGdSdlFmMVRVN1VVeWJBVVZVYWlCUGc&hl=en_US#gid=0and I have few questions: what is one SERVING, how much is that? And what is BEAN SHAKE? I am really interested in this high carb diet Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted October 29, 2011 Share Posted October 29, 2011 Thanks Nicholas! How's your weight gain coming? You've been getting some solid workouts in, nice consistency! For food, I am hitting between 5000 and 6000 calories a day (4000 on my cardio days) Which is usually 25% protein, 60% carbs, 15% fat. I try to keep it as close to that as possible and so far, so good! That's a lot of food, sweet! Yeah my weight gain is going pretty well thanks for asking! In the past 1.5 months i have gained about 5lbs of muscle, am aiming for more now AS I FINALLY JOINED A GYM FOR THE FIRST TIME TODAY! (A 24/7 one: Jetts Gym). I just have a question. My mother is getting married this week and we'll be going away for about 2 days (Monday morning to Wednesday morning and won't be able to train. My biggest concern though is my diet; as my mother is a chef she uses a fair amount of oil and salt in her cooking and is making me chickpea and lentil patties and what not. What I am asking is will this affect me in any major way while I am gone for these two days? (She won't reduce the oil or salt as she gets really cranky when I ask stuff like that so that is out of my options). Thanks! Link to comment Share on other sites More sharing options...
Belle.le.disko Posted October 29, 2011 Share Posted October 29, 2011 Rock on, Derek!! Great pictures of your show! No doubt you can hit 200!! Link to comment Share on other sites More sharing options...
Derek Posted October 30, 2011 Author Share Posted October 30, 2011 Awesome, thanks guys!! @Vege: I get a lot of clean low fat calories by eating TONS of grains and beans. My daily meals look something like: Meal 1: 1 cup oat bran, protein shake Meal 2: 1 cup oat bran, bean shake, sprouted gran bagel (sometimes with almond butter), 1 grapefruit Meal 3: Quinoa and black beans, half an avocado, salad Meal 4: Bean shake, sprouted grain bagel (sometimes with almond butter), apple Meal 5: This is a wildcard. We often eat out, or eat something like the recipes we have on our blog Meal 6: Bean shake I am also drinking 3-4 liters of water a day between meals - extremely important when you're eating this much! @Nicholas: Don't worry man! You've been working hard and following your diet, so two days of rich food and time away from the gm might actually be beneficial! A lot of top tier trainers suggest taking a week off every two or three months. I never do this (too obsessed with working out!), but I often notice if I have a weekend out of town eating rich food and not working out I feel great when get back to lifting! Enjoy yourself and don't stress, you'll be that much stronger when you get back @Belle Thanks! We had a great time there. Working hard to get that goal! Link to comment Share on other sites More sharing options...
vege Posted October 30, 2011 Share Posted October 30, 2011 Thank you Derek! But please, what is bean shake, give me just short description, how its made? Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted October 30, 2011 Share Posted October 30, 2011 @Nicholas: Don't worry man! You've been working hard and following your diet, so two days of rich food and time away from the gm might actually be beneficial! A lot of top tier trainers suggest taking a week off every two or three months. I never do this (too obsessed with working out!), but I often notice if I have a weekend out of town eating rich food and not working out I feel great when get back to lifting! Enjoy yourself and don't stress, you'll be that much stronger when you get back Okay, thanks Derek! Link to comment Share on other sites More sharing options...
Derek Posted October 31, 2011 Author Share Posted October 31, 2011 Thank you Derek! But please, what is bean shake, give me just short description, how its made? It's my whole foods based weight gain shake. I just say bean shake because it is faster . Here's the recipe: http://www.veganmuscleandfitness.com/vegan-weight-gainer-revision-and-more/ Link to comment Share on other sites More sharing options...
vege Posted October 31, 2011 Share Posted October 31, 2011 Thank you Derek! But please, what is bean shake, give me just short description, how its made? It's my whole foods based weight gain shake. I just say bean shake because it is faster . Here's the recipe: http://www.veganmuscleandfitness.com/vegan-weight-gainer-revision-and-more/Thank you, Derek! Link to comment Share on other sites More sharing options...
robert Posted November 1, 2011 Share Posted November 1, 2011 How are things Big D? Passed out a bunch of your postcards today and even shipped some out to Canada and New Zealand with clothing/book orders as well Yeah Buddy! Link to comment Share on other sites More sharing options...
Derek Posted November 1, 2011 Author Share Posted November 1, 2011 @vege: Anytime buddy! @Robert: SO awesome! You're the best brotha!! How's training been going? As for training, I've been trying to mix it up every few weeks so this week I'm doing a little more volume. This is as much for fun as to confuse and stimulate my muscles Monday: Calves, Shoulders Every exercise was super-setted with 20 reps of seated calf press or standing calf press)Smith Shoulder Press: 95x15, 115x12, 135x10, 155x10, 1l0, 10 drop 115x10Arnold Press: 35x25, 25, 25Upright Row SS DB Shrugs: 115x10 SS 70x10 for 3 setsDB Lateral to Shoulder Fly: 15x15, 15, 15 Tuesday: Quads, light arms Leg Press: 450x15, 15, 15, 15, 15, 15, 15, 15, 15, 15 (German volume set - brutal!)Leg Extensions: 150x12, 12, 12, 12, 12Squats: 225x2 (was going to do 4 sets of 15 reps here, but legs weren't functioning so I moved on)Seated Dumbbell Curls: 30x10, 40x10, 50x10Cable Press Down: 80x15, 100x12, 120x12 I normally do a lot more exercises, but I was completely spent after the leg press set! Less than 3 weeks until my photo shoot! Working hard! Link to comment Share on other sites More sharing options...
robert Posted November 18, 2011 Share Posted November 18, 2011 Looking forward to hearing about the photo shoot and seeing the pics! Have fun! Link to comment Share on other sites More sharing options...
Derek Posted November 18, 2011 Author Share Posted November 18, 2011 Looking forward to hearing about the photo shoot and seeing the pics! Have fun! Will do man, I'm excited to get more shots on the site! Did you catch our radio interview tonight? It went really well, especially for our first I'd say. And Marcella said thank you very much for the gifts! (She's too big to zip up the hoody right now though!) Link to comment Share on other sites More sharing options...
robert Posted November 18, 2011 Share Posted November 18, 2011 I missed it! I was traveling all day and then hanging out (and training) with my brother. So glad it went well. Keep crushing it! Glad she liked the gifts and I know the sweatshirt will fit in the future. Have a great one! Link to comment Share on other sites More sharing options...
Derek Posted January 1, 2012 Author Share Posted January 1, 2012 Happy New Year! It's the first day of 2012 so I've decided it's definitely time to get back on my training journal! I've been training this entire time and keeping a detail workout notebook, but going from paper to digital hasn't been happening enough. I love looking through all my old routines on here, it really is great to have this resource! It's great to be able to compare my contest prep for every contest I've ever done, especially since I am now 7 WEEKS OUT from my next show! Our baby is due on March 21st, so I'm going to get one show in on February 18th before having an extended off season to be a papa . My training:I had been keeping with the same program and split give/take until mid November, at which point I decided my core and joints were feeling good enough that I wanted to try a 2-a-day split again. I used to love these before my most recent injury - I'm addicted to training and with 12 workouts a week you get plenty of it! Here is the program I drew up and had planned to follow for 5 weeks: https://docs.google.com/spreadsheet/ccc?key=0AkmOcUtqsvw6dFdIT29QSVd0VmVyRWFjNl9ldDNTdlE&hl=en_US#gid=0 It went really really well at first. I started taking creatine again after not using it for 6 months, and my strength went way up and I was recovering great. I was even able to train abs lightly almost every workout. Some highlights while I was on this routine were: Squats (405x7 for 4 sets), Bench Press (265x5), Db Lunges with 100lb dumbbells for sets of 8 on each leg, and Deadlifts (405x5 for 5 sets). I've been really happy to get back up to these weights after struggling with my abdominal strain since August of 2010, but lo and behold after my heavy deadlift workout listed above I re-injured them! SO bummed and limited in my training that I was close to dropping the idea of competing, but I decided to go to a local chiropractor who uses soft -tissue techniques such as Active Release (ART), Grosten Technique, and keniso taping. If anyone reading this hasn't tried these technique I highly recommend them! It's been 3 weeks and I am almost back to training at that level again, with my only real limitations being no ab training and no deadlifts for at least 2 more weeks. I've gone back to my original split training each muscle group once per week and am keeping the weights lighter and the reps over 8. My weight is up to 193lbs at 9% BF, which is tied with the biggest I've ever been. Not 200lbs like I've been shooting for, but I figure I am where I was prior to this injury, so now after this show I can forge new ground! Here is my workouts from yesterday: 12/31: Hams/Calves AM Arms PM AM41 inch box jumps: 10, 10, 10Superset with Power Step ups on a bench: 15, 15, 15Romanian Deadlifts: 135x20, 155x20, 155x20, 155x20, 155x20 (short rest)Prone Leg Curls: 70x12, 80x12, 80x12, 80x10Seated Leg Curl FST-7: 90x12Smith Calf Raise (1 second assent, 6 sec descent): 225x10, 315x10, 315x10, 405x10Seated Calf Raise: 135x15, 135x15, 160x15, 160x15Leg Press Calf Raise: 190x 100 (needed 4 or 5 rest pauses - wicked burn!) PMDB Hammer Curl: 30x10, 40x10, 50x10, 60x6, 60x6 (with lots of body english)Superset Cable Press Down: 20x15, 20x15, 50x12, 50x12, 70x12, 70x12EZ Barbell Curls (with band attached): 105x5, 105x5, 105x5, 105x5, 105x7Superset Close Grip Bench (with band attached): 185x5, 185x5, 195x5, 195x5, 195x6Seated DB curl with unevenly loaded Db (love that trick!): 40x10, 40x10, 40x10, 40x10 - arm-splittingly painful!Superset Weighted Bench dips: 45x12, 45x12, 45x15, 70x10 drop 45x5 drop bodyweight x 7 - complete failure! So I'm working as intensely as possible to see if I can build muscle while dieting for this show. Pics from my arm workout: http://www.veganmuscleandfitness.com/wp-content/uploads/2012/01/011-e1325461113482.jpghttp://www.veganmuscleandfitness.com/wp-content/uploads/2012/01/007-e1325461131903.jpghttp://www.veganmuscleandfitness.com/wp-content/uploads/2012/01/015-e1325461168156.jpg Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 1, 2012 Share Posted January 1, 2012 Hey Derek, Happy New Year to you too!!! What a great workout to start the new year off with. Subbed! Link to comment Share on other sites More sharing options...
robert Posted January 2, 2012 Share Posted January 2, 2012 I will be following THIS training journal closely! The student becomes the teacher and I couldn't be happier or more proud! Go for it, Derek! -RC Link to comment Share on other sites More sharing options...
Joe D. Posted January 2, 2012 Share Posted January 2, 2012 monster beast huge ! Link to comment Share on other sites More sharing options...
Derek Posted January 2, 2012 Author Share Posted January 2, 2012 Thanks guys! Slaying shoulders bright and early tomorrow! @RC: Yeah buddy! I expect you to be out-doing my numbers in your own journal in no time! Git it!! Link to comment Share on other sites More sharing options...
Derek Posted January 5, 2012 Author Share Posted January 5, 2012 Quick post tonight becuase I'm falling asleep on the keyboard... I've been keeping weights light for another two weeks to rehab my injuries a bit more, so this week I've tried some of UK trainer Neil Hill's week three workouts (muscle annihilation) from his Y3T training program - and they're horrible! My quads are so sore right now I literally have to lower myself into my chair using my arms. Here's what I've done: 1/2: Shoulders (weight x reps) DB Laterals: 2 sets of sixty reps, 15x12 + 20x12 + 25x12 + 20x12 + 15x12 with no rest between. Twice... DB Shoulder Press: 45x20, 50x20, 50x20DB Partial Laterals - moving the weight about 4 inches and doing 10reps out, 10 forward, 5 out, 5 forward: 25x30, 25x30Rear delt laterals, moving weight back one rep, out the next, forward the next: 20x12, 20x12Db Shrug 10sec holds: 40x10, 40x10 1/3: Quads Leg extension: 3 sets of forty reps: 150x10 + 130x10 + 110x10 + 150x10 with no rest, three times! Ended up having to rest pause and do partials on the second round of 150.Leg Press: 450x50, 450x50. Yes, fifty. Lots of rest pauses and yelling spotters.Smith Squat: 225x20, 225x20Was supposed to do lunges at this point, but couldn't walk. Bed time! Back day tomorrow! Link to comment Share on other sites More sharing options...
MattSxvx Posted January 5, 2012 Share Posted January 5, 2012 50?!!!! Are you kidding me? Link to comment Share on other sites More sharing options...
Derek Posted January 6, 2012 Author Share Posted January 6, 2012 50?!!!! Are you kidding me? Nope! My legs hurt... Link to comment Share on other sites More sharing options...
MattSxvx Posted January 6, 2012 Share Posted January 6, 2012 I am going to try this tomorrow i think. Link to comment Share on other sites More sharing options...
Derek Posted January 8, 2012 Author Share Posted January 8, 2012 @Mattsxvx How did it go? Be really careful of overtraining on that one - it did me in! Leg's are just starting to feel 'normal sore' now four days later. Training this week has been going really well. I am keeping to moderate loads since I am still rehabing, but the intensity has been all out this week so I'm feeling good about it! I hope to keep my weight as high as possible as I diet down in the next six weeks - the old impossibility of gaining muscle while losing fat! I've been running about a mile on the treadmill before workouts to warm up, and running two miles outside before dinner every night. No pre-breakfast cardio yet, but I'll be adding it soon. My diet is down to about 4500 cal/day from around 5000, and that change is mostly just cleaning out the holiday sweets and reducing overall fat intake. I am going to keep my carbs pretty high like I did for the last show because I was able to get lean (4% bf) and felt really good, but I'm also going to try and keep my protein a little higher this time to see if I can maintain more muscle mass. Everything is an experiment! Here's what my training looked like: 1/5: Back Pull Ups: 0x12, 35x10, 80x10, 100x10, 100x9 drop 0x10 (I was heavily spotted here, didn't feel super strong but wanted to get 100s anyway ) Superset DB Row: 60x12, 80x12, 100x10, 100x10Barbell Row: 95x30, 30, 30 (10 wide overhand, 10 close underhand, 5 wide overhand, 5 close underhand) Lat Pulldown: 80x30, 30 (see barbell row)Straight arm pulldown: 50x12 drop 40x8 drop 30x151-arm cable curl: 40x10 drop 30x10 drop 20x10, repeat for 3 setsWide grip preacher curl: 50x15, 50x15, 50x15 1/6: Chest Incline Bench Press: 135x10, 185x10, 205x5, 205x5, 215x5, 215x5, 215x7 (<1 min rests)Bench Press: 1 Mega drop set: 205x13 drop 195x6 drop 185x5 drop 175x4 drop 165x4 drop 155x5 drop 145x5 drop 135x5 - no rest, all to failure. Crushed!Giant Set: (8 reps of each, roughly 30 sec between exercises) - was pretty brutal after the above two! Dips: 8, 8, 8 DB Press: 70x8, 60x8, 40x8 super slow DB Pullover: 60x8, 75x8, 65x8 DB Incline Fly: 40x8, 40x8, 40x8 1/7: Hams AM / Arms Calves PMAMWarmed up with 36'' box jumps superset power step ups on a bench, three sets of 10Db Lunges: 100sx8, 100x8, 100x8Prone Leg Curl: 70x12, 75x12, 80x12, 85x12 - All done extremely slow and strict'Seated Leg Curl: 110x20, 110x20, 130x20Romanian Deadlift: 135x20, 155x20, 155x20, 155x30 PM1-leg Smith Calf Raise: 135x12, 135x12, 225x6 superset both feet x30, 225x6 SS both x30, 225x6 SS both x30 - each set ended with a 10 second peak hold - burnt!Seated Calf Press: 135x12, 135x12, 180x12, 180x15 +15 bouncy reps, 180x10 drop 135x10 drop 90x10DB Hammer Curls: 30x10, 40x8, 50x6, 60x4 strict + 4 really ugly reps Superset Cable Pressdowns: 90x10, 100x8, 120x6, 150x10 (full stack) - went too light here at firstPreacher Curl: 70x10, 70x10, 90x10 (forced), 90x8 (forced) drop 70x7 drop 50x8 Superset Skull Crushers: 65x12, 85x12, 105x9, 105x7 drop 85x8 drop 65x10 Now I feel like I've been hit by a truck, so tomorrow is a much needed day off. I plan on running before breakfast for 15-20 min and again before dinner, and posing practice in the afternoon - still need to choose my song, slacking! Next week I'll be going heavier and I'm going to try to reintroduce deadlifts. Let's see what happens! Link to comment Share on other sites More sharing options...
Derek Posted January 16, 2012 Author Share Posted January 16, 2012 It's been a week since my last post so I am now 5 WEEKS out! Cardio is one to two times per day of 20min on the step mill or running outside, plus posing practice most evenings for 30+min. Before breakfast and/or before dinner. I'm keeping a protein shake with oats in it by my bed now b/c I've been getting hungry in the night - it's a big help and I feel like I have a bit more gas in the tank for my morning training! Calories are down a bit from last week, to roughly 4k per day shooting for 30%/55%/15% P/C/F. I checked my bf this weekend and I'm between 7 and 8, so still a little high, but the good news is I'm still at 192lbs, which means I've gained some muscle while dieting! Stoked! For training This week I've still been sticking loosely to the Y3T Protocol, which made this past week the heavy duty compound training week (obviously my favorite). Volume was kept low, usually 3 exercises per muscle group, all compound lifts for 3-4 sets of 6-8 reps heavy. Felt so nice and easy after last week! Tomorrow starts the 'standard bodybuilding' week, so I'll be doing a more typical programming of a couple compound moves and a couple isolation moves, with sets of 8-12 reps, training for a pump. Here's what some of last week looked like: 1/9: Shoulders Seated Barbell Press: 135x10, 155x8, 175x8, 175x8, 175x8Upright Row: 135x8, 8, 8, 8Arnold Press: 75x8, 10, 8, 8Trap Row (Cable row lying almost flat and lifting like a shrug): 160x8, 8, 8, 9 1/10: Quads - Great Lift! Squat: 135x12, 225x10, 315x8, 365x8, 405x8, 405x8, 405x7 - Best in ages, and my abs held up!!Leg Press: 630x 8, 8, 8, 8DB Lunges: 100x8, 7 1/11: Chest Bench Press: 135x10, 185x8, 225x8, 235x8, 255x8, 255x8 (with rest pauses) - very happy with this!DB Incline Press: 90x8, 100x8, 100x7, 80x8Decline Pullovers: 75x8, 8, 8, 8 1/13: Back Lat Pulldown: 110x10, 130x8, 140x8, 150x6, 140x8T-Bar Row: 135x8, 180x8, 180x8, 180x8DB Row: 100x8, 8, 8, 8Underhand Pulldown: 110x8, 8, 81-Arm Cable Curl: 45x8, 8, 8 1/14: Hams/Calves - calves were actually really sore, gonna keep training them this way! Prone Leg Curl: 70x12, 90x8, 100x8, 100x8, 100x8Romanian Deadlift: 135x10, 185x8, 225x8, 275x8, 315x8 - stoked here!Seated Leg Curl: 110x8, 130x8, 150x8, 150x8Seated Calf Raise: 135x8, 180x8, 225x8, 225x8Leg Press Calf Raise: 630x8, 630x8, 720x8, 720x8 1/15: Arms Barbell Curl: 65x12, 95x8, 115x8, 115x8, 115x8Preacher Curl: 80x8, 90x8, 80x8, 80x8Incline DB Curl: 30x8, 30x8, 30x8DB Extension: 75x8, 90x8, 8, 8Bench Dips: 45x12, 90x8, 135x8, 135x8Skull Crushers: 80+Band x8, 8, 8, 80x8 Feeling good and ready to start next week strong! Time to get Tight! Link to comment Share on other sites More sharing options...
robert Posted January 16, 2012 Share Posted January 16, 2012 Nice work, buddy! Awesome! Excited to see how you progress leading up to the show! PS, I've only used compound lifts since the start of the year. Not a single machine or cable. Only barbells and dumbbells. Your Mass article motivated me to get back on that wagon. All the best! Link to comment Share on other sites More sharing options...
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