bg96

Get Lean Menu

bg96 — Tue, 11 Mar 2008 07:52:54 +0000

Goal
Cut 5 lbs of body fat

Basics
- A = high reps, moderate carbs
- B = low reps, low carbs
- 14/16 calories per lb of body weight
- 1-1.5 gallons of water daily
- 1.3 grams of protein per bodyweight
- Fruit and Veggies mixed into day, not listed
- Saturday night/part of Sunday = cheat meals (2)

Meal 1
Day A
Protein Shake
2 Packs Oatmeal

- OR -

Day B
Protein Shake
1 Pack Oatmeal

Meal 2
Protein Shake

Meal 3
Lunch = Bento

Meal 4
Sunflower Seeds

Meal 5
Protein Shake
Oatmeal

Meal 6
Pre-workout Caffeine Drink/Extreme NOS

Meal 7
Day A
Protein Shake

- OR -

Day B
Optimum Recover 2:11

Meal 8
10 Egg Whites, 2 Whole Eggs
1oz, 2 Slice Turkey
½ oz Mixed Nuts
Triscuits (4)

Meal 9
Protein Shake

Totals
Calories: (Day A) 2400 (Day B) 2200
Carbs: (Day A) 200 (Day B) 138
Protein: (Both Days) 215
Fat: (Both Days) 55

Bulk

bg96 — Wed, 14 Nov 2007 03:52:04 +0000

I am starting a bulk cycle for 5 weeks. I hope to put on 3-5 clean lbs of muscle by eating good (vegetables/fruit nutrition are not counted), solid training and basic supplements:

Meal 1
Protein Shake - 1.5 scoops
Oatmeal, 2 packs

Meal 2
Protein Shake - 1.5 scoops

Meal 3
Chicken Bento w/Broccoli
Sunflower Seeds

Meal 4
Protein Shake - 1.5 scoops
Oatmeal, 2 packs

Meal 5
- Piece of fruit or POM (optional)
- Worldwide Extreme NOS

Meal 6
Optimum 2:1:1 Recovery

Meal 7
Egg Whites (9 whites + 2 whole eggs)
OR
Chicken Breast
Optimum CGT-10

Meal 8
Protein Shake

Meal 9
Protein Shake - (middle of night, optional)

Totals
2600-2800 cal, 200-225 pro, 225 carb cycle avg, 50-60 fat

Deadlift Sunday

bg96 — Mon, 03 Sep 2007 03:52:21 +0000

I am still working on my cut cycle/getting lean (3 day split, 6 days a week), so I was feeling very low on energy today so thought I would try something different and lower the weight and go for feel sets w/ short rest.

- Deadlift
3 sets of 6 at 225, 3 sets of 6 at 235, 3 sets of 5 at 250
and 1 drop set of 10 at 135 = 10 sets total

- Leg Extension
3 sets of 10 at 240

- Squat
3 sets of 10 at 135 (ass to heels/floor)

- Cardio

Although not huge weight or volume, it was intense and did the job well.

Update: Quit Superpump & Updated Meals

bg96 — Thu, 23 Aug 2007 23:40:24 +0000

I had a very bad experience with SuperPump 250 after months of good success, so I decided to change a few things around. I am going to start taking ABB Nitric Force or something similar again for some energy prior to working out. I plan on cutting more lbs in the next 3-4 weeks and will re-evaluate from there.

Meal 1
Protein Shake
Oatmeal, 1 pack

Meal 2
Protein Shake

Meal 3
Chicken Bento w/Broccoli
Sunflower Seeds

Meal 4
Protein shake
Oatmeal, 1 pack

Meal 5
- ABB Nitric Force

Meal 6
Protein Shake

Meal 7
Egg Whites (5) + 1 Whole Egg
or
Chicken Breast
- Optional 1 Slice Ezekiel Bread

Meal 8
Protein Shake

Totals
2200-2500 cal, 200-225 pro, 90-170-270 carb cycle (120 avg), 50 fat

Flys

bg96 — Wed, 15 Aug 2007 13:06:43 +0000

After watching a Charless Glass chest workout, I learned that if you point your dumbbells slightly in on fly’s, you get a much more direct hit to the pecs and less stress on the deltoids.

I tried it and it works…it works really well, give it a shot.

Routine: 5 Week Cut

bg96 — Wed, 01 Aug 2007 05:40:38 +0000

My goal is to cut 5-8 lbs and keep lowering my bodyfat. I like to get 3-4 sets per movement and tend to work out fairly fast so I am limiting my rest to 30-45 seconds on high rep days and 60 seconds on lower rep days.

Cardio: 5-15 minutes of mixed cardio everyday @ gym, along w/ walking my dog 1 hour 3-4 days a week.

Below is a base guideline of what I plan on doing for the next 5 weeks (slight focus on chest and legs) on a 3 day split, 6 days a week, with changes applied to order.reps.sets.exercises as needed.

Day 1 (12-20 rep range)

- Flat Fly
- Incline BB
- Incline Fly
- Cables

- Side DB Raise
- Standing Press
- BB Shrug
- Reverse DB Fly

- Close Grip
- Reverse Grip
- Bench Dips

Day 2 (8-15 rep range)

- Chins
- BB Row
- Pulldowns

- Seated DB Curl
- BB Curl
- Conc Cable Curl

- Decline Russians
- Leg Raises
- Crunches

Day 3 (12-20 rep range)

- Front Squat
- Extensions
- Rome Deadlifts (lower reps)

= ISO Leg Press
= Lying Ham Curls

- Calf Raises (Front and Back)
- Squat

Day 4 (8-15 rep range)

- Flat BB
- Decline Fly
= Incline DB
= Dips

- Side Cable Raise
- Behind/BB Shrug
- Reverse Cable Fly
- Arnold Press

- Overhead DB
- Skull Crushers
- Rope Pressdown

Day 5 (12-20 rep range)

- Reverse Pulldowns
- 1 Arm DB Row
- Mid Cable Row

- DB Preacher Curl
- Hammer Curl
- Hi Cable Curl

- Incline Crunches
- Abs, Random
- Decline Crunches

Day 6 (8-15 rep range)

- Extensions
- Hack Squat
- Squat
- Sitting Ham Curls
- Deadlifts

= Lunges or Calves
= Stand Ham Curls

Smashed Thumb

bg96 — Fri, 06 Jul 2007 01:16:49 +0000

Week 9, Day 2 = Back, Biceps, Abs w/ high reps/short rest

All went well with back and then onto the biceps…I started out with 40 lb DB Preacher Curls on an Incline bench. Right arm went fine, but when I went to rest the weight before starting the left arm, I put my left thumb in the way and smashed it so hard on top of the bench! At first I thought I broke it because of the pain, but I just rubbed it, swore a bunch and kept banging away for the rest of my work out, minus some grip on that side - ha ha.

I didnt have much feeling in the thumb the rest of the day, it was all numb and red, black and blue. Today, I can feel my thumb again but its just swollen and bruised up…I can grip some, but good thing tonight is legs!

Cutting: Weeks 9-12

bg96 — Wed, 04 Jul 2007 05:20:03 +0000

I am getting ready to start weeks 9-12 on my cut cycle tonight. I was following a tweaked version of an 8 week program from FLEX called "Get Ripped in 8 weeks" and it was definitely was a great routine. For the next 4 weeks my routine will look something like this (customized for my goals-body based on the previous 8 weeks of work):

3 day split, 6 days a week (= means super set)

day 1 (8-12 rep range)

- Incline BB
- Decline BB
= Flat DB
= Dips

- Side Cable Raise
- Behind M Press
- BB Shrug
- Reverse Cable Fly

- Close Grip
- Overhead DB
- Reverse Grip

day 2 (10-18 rep range)

- Inner Cable Row
- Pulldowns
- BB Row

- DB Preacher
- Hi Cable Curls
- EZ Bar Curl

= Decline Crunches
= Leg Raises
= Crunches

day 3 (8-12 rep range)

- Extensions
- Hack Squat
- Leg Press
- Rome Deadlifts
- BB Squat

= Calf Raises
= Front Calf Raise

day 4 (10-18 rep range)

- Flat Fly
- Decline DB
- Incline Fly
- Wide Flat BB

- Standing M Press
- Arnold Press
= DB Shrug
= Reverse DB Fly
- Incline Side DB Raise

- Skull Crushers
- Pushdowns
= Bench Dips
= Kickbacks

day 5 (8-12 rep range)

- Chins
- Reverse Pulldowns
- T Bar Row
- 1 Arm DB Row

- BB Curl
- Seated DB Curl
- Conc Curl
- Reverse Wrist Curl

= Leg Raises
= Incline Crunches
= Decline Crunches

day 6 (10-18 rep range)

- Deadlifts (2-10 reps)
- Front Squat
- BB Squat
- Hack Squat

= Extensions
= Ham Curls

= Calf Raises
= Front Calf Raise

I also do cardio 4-5 days a week while walking my dog. I try and do 30 minutes in the AM with no food and then at night after my workout/recovery food for 30-35 minutes.

Shoulders & Traps

bg96 — Sat, 05 May 2007 23:40:30 +0000

This is a basic shoulder workout, but I changed the order around and ending up getting a good pump.

- Bent Lateral Raises
10/32, 2×10/35

- Military Press
10/130, 10/135, 2×8/145

- Seated Side DB Raise
4×12/25

- Seated Front DB Raise
3×12/20

- Standing Cable Laterals
4×10/45

- BB Shrug
10/225, 2×10/315, 2×8/365, 4×415

- DB Shrug
10/75, 10/90, 10/100

April Eating - Lean Mass

bg96 — Wed, 18 Apr 2007 02:03:39 +0000

My goal is to put on 5-8 lean pounds with 5-6 days in the gym over the next 5 weeks. I have tweaked this daily meal intake to fit my lifestyle, body, eating habits, and no red meat/organic foods. This may change some based on how I progress, but the base of it will remain the same. I will update this post as I make changes:

Some Basics
= 1-1.5 gallons water
* Workout days only
L = Low carb/calorie, on Mondays
^ Broccoli is not counted in calorie count

Meal 1
6 Egg Whites, ½ yolk
2 Slices Ezekiel
½ Protein shake
POM Juice ½ bottle
Vitamin C pill
Totals 460 cal, 34 pro, 73 carb, 4 fat

Meal 2
Mass shake
Totals 600 cal, 53 pro, 86 carb, 5 fat

Meal 3
Chicken Bento w/Broccoli
Sunflower Seeds
Totals 700 cal, 45 pro, 45 carb, 20 fat

Meal 4
Protein shake
*Oatmeal, 1 pack
*Banana
Totals 360 cal, 50 pro, 50 carb, 5 fat

Meal 5
- Pre-workout, calories from SuperPump 250 are not counted
- Post-workout, calories from Size On are not counted

Meal 6
Mass shake or Dinner w/Broccoli
Multi-Vitamin
Totals 600 cal, 53 pro, 86 carb, 5 fat

Meal 7
Chicken Breast
Fish Oil
Totals 200 cal, 40 pro, 4 carb, 2 fat

Meal 8
Protein shake
Totals 240 cal, 48 pro, 6 carb, 2 fat

Totals: 3000-3200 cal, 300-325 pro, 300-325 carb, 40-45 fat