Macrobolic’s BodyBlog

I forgot to mention my diet. So like I said in the Supplementation area, whole food meals are not as easy for me since I will be carrying around a cooler at work AND school. So meal replacements become a must for me. However, I’ve always done well with meal replacements, so it’s no biggie to me.

Here is the meal plan (this may change due to scheduling conflicts):

Meal 1-2 scoops Real Gains (I’m using chocolate right now)
*Workout*
Post Workout Shake
Meal 2-Oatmeal, natural pb, glass of milk
Meal 3-2 scoops Real Gains, 1 piece of fruit
Meal 4-Chicken, Rice and Veggies
Meal 5-2 scoops Real Gains, 1 piece of fruit
Meal 6-Beef, tomato sauce, corn, other veggies if I feel like it
Meal 7-Casein/Whey Protein mixture

All in all, minus the post workout shake, this leaves me at around 2170 kcal per day with a macronutrient breakdown of:

(19%) Fat: 46g
(44%)Carbs: 239g
Fiber: 26g
(37%)Protein: 200g

As for supplementation, this is what it will look like for the next 9 weeks:

Animal Stak2 and Animal M-Stak: 2 weeks of Stak2 followed by one week of M-Stak, repeat

Real Gains: 2 scoops, 3 times a day (real food is hard to do with my schedule)

Nutrabolic’s Anabolic Window: 3 scoops after weights

Animal Flex: 1 pack Sunday through Friday, none on Saturday

23 grams ON 100% Casien/Whey protein before bed (last meal)

Flaxseed Oil, 3 grams daily

ON’s OptiMen Multi

Hey brothers and sisters of iron, here is the start of my new journal. This is going to be a 9 week journey of sweat, blood, and tears. I am also starting my new Animal Stack, which I will write more about at the bottom.

During this 9 week jouney, I will be using the Titan Training Program, with a few tweaks here and there for my own personal needs.

http://www.universalnutrition.com/titantraining/

This is how the Titan Training goes, followed by any changes I will make:
Sunday-Back and Abs:

Deadlifts…………..4 sets
Pullups…………….5 sets
Dumbbell Rows……….3 sets
T-Bar Rows………….3 sets
Crunches……………4 sets
Hanging Leg Raises…..4 sets

I will be doing 2 sets of Pullups followed by 2 sets of Chinups
I will do 3 sets of Crunches
I will do 3 sets of Incline Knee Raises instead of hanging

Monday-Arms:

Barbell Curls……….4 sets
Alt Dumbbell Curls…..3 sets
Hammer Curls………..3 sets
Pushdowns…………..4 sets
Skullcrushers……….3 sets
Overhead DB Ext……..3 sets

I will do Preacher Curls instead of Barbell Curls
I will do Incline Hammer Curls instead of Hammer Curls
I will do Barbell Lying Triceps Press instead of SkullCrushers (may be same thing though)
I will do Cable Rope Overhead Tricep Extension instead of Overhead DB Ext

Tuesday-Off:

I will probably do some cardio today, but rest if I need it.

Wednesday-Legs:

Leg Extensions………4 sets
Barbell Squats………5 sets
Leg Presses…………3 sets
Lying Leg Curls……..4 sets
Standing Calf Raises…4 sets
Seated Calf Raises…..4 sets

This is the day that I am changing up quite a bit:
3 sets of Front Squats instead of 5 sets of Barbell Squats
Leg Extensions after squats, only 3 sets
No Leg Press, I don’t have one in my home gym, yet…LOL
StiffLegged Deadlifts, 3 sets
Lying Leg curls, 3 sets

Thursday-Chest and Abs:

Barbell Bench Press….4 sets
Incline DB Press…….4 sets
Flat Dumbbell Flyes….3 sets
Rope Crunches……….4 sets

Flat Bench Dumbbell Flyes, 4 sets, before Incline Press
Incline Barbell Press instead of Incline DB Press
Incline DB Flyes, 4 sets after Incline Press

Friday-Shoulder and Calves:

Military Presses…….4 sets
DB Lateral Raises……4 sets
Bent Rear Delt DB
Lateral Raises………4 sets
Dumbbell Shrugs……..4 sets
Leg Press Calf Raises..5 sets

Will start with DB Upright Rows, 4 sets
Military Press, 2 sets
DB Lateral raise, 2 sets
Added Incline DB Laterals, 2 sets
Bent over Laterals, 2 sets
Barbell Shrugs instead of DB Shrugs
Donkey Calf Raises instead of Leg Press Calf Raise (no leg press available)

Saturday-Off:

I will go swimming these days instead of nothing, unless I really need the rest.

So, this is the plan. Of course, I have already put in two of the workouts, so some hindsight has been helpful. This first weeks workout split is a little bit different than the one outlined above. I was going to change it up a little bit, but I think that it won’t work for the best.

Merry Christmas, etc. to everyone. Have a safe, fun holiday and don’t eat too much candy

These are too funny/awesome. I thought I would post them here to share:

Australian Apocalypse
Movie/Year: Mad Max, 1981
We’re not sure what went down exactly, but something was suppose to have turned Australia into a dusty wasteland in 1981—well, more of a dusty wasteland—which would in turn make certain men named Max very irritable. Gasoline and other resources would also become really scarce, too, forcing many a barbie to go sadly shrimpless.

Big Brother
Movie/Year: 1984, 1984
Silly George Orwell. To his 1948 brain, by 1984 we’d all be under the rule of a totalitarian government that watches our every move, listens to our every conversation, and manipulates the media and history, twisting facts to suit its own narrow-minded ends. Ha! Everyone knows that didn’t happen until 2000.

The Big Lockup
Movie/Year: Escape From New York, 1988
Escape From New York warned that, right at the tail end of the 1980s, the crime rate in America would rise so high that Manhattan island would have to be turned into a giant maximum security penitentiary. Then, nine years later, the president of the United States would get his ass dumped in there by political activists, only to emerge victoriously 24 hours later to the strains of American Bandstand.

Alien Neighbors
Movie/Year: Alien Nation, 1991
According to Alien Nation, Los Angeles was suppose to have become Ellis Island 2.0 for homeless aliens right around the time grunge started becoming popular. Since the “Newcomers” were able to adapt to our society so easily, they became a godsend to Middle American’s looking for yet another minority group to hate and fear. You know, just to break up the monotony.