M3:D34 Rest and some results
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 Today was a rest day, so rest I did. I did my measurements and tracked all my numbers. I was quite pleased with the results. I am up 1/2 an inch in both thighs and 1/2 an inch in my biceps since starting this bulk. The Quad Blaster is the most likely reason for my thigh increases. I have also gained another pound this week, but dropped 1% in body fat. The lean body mass just keeps increasing. I am extremely excited to see these type of results from my current program. Vince uses periodization judiciously in this program. At one point he uses something called undulating periodization where he moves back and forth between set, rep and rest schemes all in the same week. The current plan has me doing 3 weeks of 3 sets and 15 reps, then 3 weeks of 4 sets of 10 reps, then 3 weeks of 5 sets of 5 reps. All of that is followed by 3 weeks of undulating periodization. Vince has you pay careful attention to which section works the best for your individual body because after the 3 weeks of undulating periodization, you have 3 weeks where you repeat the scheme that worked best for you. My body really seems to like the 3 x 15 scheme that I am on right now. This is the third consecutive week that the key measurements have gone in the right direction (up or down depending upon what the measurement is). Nutrition starting this week is going to be amazing and extremely anabolic. My focus from hereonout is to increase anabolism and decrease catabolism. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Note the new macro nutrient ratios and the calories I am aiming to hit each day. The weekdays are low carb and steady calories while the weekends are zig zagging calories and higher carbs. Today felt great because of the higher carbs. I have an excess of energy! | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
 Today was a rest day and I rested all day. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
 Preparation is a key ingredient to transformational success. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
 What are your big three resources for: (1) nutrition; (2) weight training; and (3) abdominal training? Comment this post to answer the question. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Until tomorrow...GET BACK TO LIFTING! | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Looking good Mike! Stats are sounding great. How about a sneak reveal?
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Mike, been thinking of ways to reveal just parts of the body. I will figure it out.
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Sounds like you're doing everything right and reaping the rewards. Excellent!
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Thanks Lilla, I would not say I'm doing everything right, but what I'm doing is definitely working at the moment.
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Hi Michael.
You always post questions that makes me think and this one is no exception!
Resources as in something tangible or information? I'll answer on both.
NUTRITION:
Information:
Before I got utterly disgusted with the drug and "health" industry I was a clinical pharmacist for many years. My knowledge of nutrition came from years of work in the field as the emphasis or goal for the most part of my employers was to create solutions which could have been easily achievable from proper nutrition.
Tangible:
I have a set menu for everyday of the week. It takes the guess work out of the equation, if I want to reduce or increase protein, carbs or calories in general I know exactly what I need to add or subtract and shopping becomes much quicker as well, a small bonus when you're pressed for time.
I guess it is something like Sundays being Pizza night except my Sunday night is baked atlantic salmon with brown rice and garden vegetables. I use a Red Meat, White Meat, Fish (R,W,F,W,R,W,F and so on) regime to ensure proper digestion so the preplanning of meals, set for each day and never altering is a great way to NOT shock the system. (Unlike muscles, digestion doesn't like surprises)
WEIGHT TRAINING:
Information:
The Golds Training Bible is my greatest asset. It may be considered prehistoric but the range of exercises are great when I need an alternative. The actual description of each is perfectly explained with no hype.
Tangible:
My PoweTec WB-LS, dumbbells and some chain I bought from Home Depot makes my day. I don't need to scour commercial gyms for 5 minutes to find a dumbbell or wait for someone to finish using apparatus. I live in a very small 1 bedroom apartment and simply turned that bedroom (9x10) into my gym and now sleep on the couch... the benefits of being single.
ABS:
Information & Tangible:
I'm not sure where I read it but Fanco Columbo would always keep his knees bent during any standing upper body exercise. This would firstly make it much more difficult to "cheat" but also would put constant stress on his abs. He of course did crunches etc but I like the thinking behind this, 30+ years ago and only of late are Core training has become a "must".
I have a real interesting article about tissue salts you may be interested in reading but I'm not sure how to send it to you?
Cheers
Stef
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Michael, big congrats on your measurement increases! You seem to be right on track!
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