What Im up to
by: Joe Lyons - August 25th, 2008
Here's what I've been up to in the gym and my current nutrition. I've changed my training to address some of my weak points. Legs are not a week point so I haven't changed much with training them. I still hit them once a week and intensity is my focus. I do 4-6 exercises with 1 intense set. Granted I do as many warm up sets it takes to feel ready, but I'm still training in the 6-10 rep range on squats. All the other exercises are in the 12-15 rep range. I'm starting to think in terms of longevity instead of trying to squat 600lbs. I love to train heavy, but my knees and low back are already beat up and I do want to play sports with my future son/daughter.
As for the rest of my physique, I have a heavy and a light day.
Monday Back/Bis (high reps & super sets)
Tuesday Chest/Shoulder/Tris (high reps & super sets)
Wednesday Legs
Thursday Off
Friday Back/Bis (very heavy, low volume)
Saturday Chest/Shoulders/Tris (very heavy, low volume)
Sunday Off
I was doing 20 min of cardio 4 days a week as well. Things are changing and I will write about that later.
Nutrition
Sunday - Thursday I was low carb eating 80-100g. My diet was like this;
7am Scoop of whey, 4 egg whites, Ezekiel bread or oat bran 3g fish oil
10am 6oz chicken 1 cup brown rice
1pm 5oz turkey broccoli 5g fish oil
4pm 6oz tilapia salad 5g fish oil
7pm 6oz chicken grilled romaine 5g fish oil
10pm 6oz of flank steak asparagus
Friday
75g of carbs and 20g of protein per meal for as often as I'm hungry. I also have 1-2 Optimum Nutrition 2:1:1 Recovery Rock Road shake throughout the day.
Saturday
35g of carbs and 30g of protein each meal for as many as I'm hungry.
The reason I do things this way is to keep body fat in check, deplete glycogen throughout the week, and recharge/reload on the weekends. It's not a mass gaining program nor is it a getting lean program. It's to keep things interesting and keep body fat as low as I can.
The information contained in this article is not intended to be used for, or replace, the advice, medical diagnosis, or treatment of your doctor. Always seek the advice of your doctor or other licensed healthcare provider before starting any new supplement, diet, or exercise routine or when you have questions regarding any medical condition. Use of this article indicates that you expressly acknowledge and agree that Optimum Nutrition, Inc., its suppliers, licensees, and sub-licensees are not responsible for the results of your decision resulting from the use of this information including, but not limited to, your choosing to seek or not seek professional medical care based on the information contained in this article.
08/25/08
The plan works well Ben. It allows you to stay pretty lean, but you can be more social and less restrictive on the weekends. I enjoy eating and training this way.
08/26/08
Joe,
This plan really shows good thought and structure. To have the ability to increase over the weekends and then "work it through" as the week progresses. Nice work, keep us posted.
This plan really shows good thought and structure. To have the ability to increase over the weekends and then "work it through" as the week progresses. Nice work, keep us posted.
08/26/08
Thanks Sean. Will do.
I can't take credit for this plan. It's something I got from reading Bodyopus and Ultimate Diet 2.0
I can't take credit for this plan. It's something I got from reading Bodyopus and Ultimate Diet 2.0
08/26/08
Great work as always Joe. :)
I like having my weekends as extra carb days too, makes rest of weeks workouts so much better.
I like having my weekends as extra carb days too, makes rest of weeks workouts so much better.
08/27/08
Looks like a great setup Joe. Can't wait for you to come out to Rockford in November!
08/28/08
Thanks Nelson!
See you in 10 wks danny
See you in 10 wks danny
08/29/08
Hey Joe, if you have time, 2 questions really.
1. Any chance you could include an idea of your Mon/Tues work outs? I'm trying to change things up a bit and you seem to be a good guy to ask!
2. The fishoil/diet...Why so much fish oil throughout the day...would flax be accomplish the same thing (similar supply of lignans and EFAs?)
And to go along with that supplement question, besides the Whey, 2:1:1 what supps do you take during a non-gaining and non-ripping diet. I am in the same phase and have found I've gained about 5 lbs of lean muscle, while maintaining about a 7-8% body fat. I'd like to remain ripped but maybe increase size...that doesnt seem easy to do...we do however eat very comparable diets..
Thanks so much, you guys (all on here) are truly my secret supplement.
Dan
1. Any chance you could include an idea of your Mon/Tues work outs? I'm trying to change things up a bit and you seem to be a good guy to ask!
2. The fishoil/diet...Why so much fish oil throughout the day...would flax be accomplish the same thing (similar supply of lignans and EFAs?)
And to go along with that supplement question, besides the Whey, 2:1:1 what supps do you take during a non-gaining and non-ripping diet. I am in the same phase and have found I've gained about 5 lbs of lean muscle, while maintaining about a 7-8% body fat. I'd like to remain ripped but maybe increase size...that doesnt seem easy to do...we do however eat very comparable diets..
Thanks so much, you guys (all on here) are truly my secret supplement.
Dan
08/29/08
And I guess as far as the supps question goes, I meant to really ask if anyone would consider it stupid to take a Thermo such as Hydroxy Hardcore (I've had the most success with this one and Max Cuts) just to try and maintain a low bodyfat while training to increase size/strength over winter.
I understand weight gain will happen (muscle of course) but I always get nervous if the abs start fading as I'm taking in more calories/protein
I understand weight gain will happen (muscle of course) but I always get nervous if the abs start fading as I'm taking in more calories/protein
08/29/08
Danimal, I'll respond later today. I'm just checking in quickly right now.
08/29/08
Danimal,
M & T workouts are always different...always. Here's this past weeks
Monday
Assisted Chins 3X15-20
Hammer Strength Underhand Pull Downs 3X15-20
Bent over DB Rows 3X15
Seated Cable Rows 3X15-20
EX Bar Curls 3X15-20
Straight Bar Cable Curls 3X15-20
Incline DB 3X15-20
Tuesday
Hammer Incline 3X15-20
Flat DB Press 3X15-20
Cable Flys (changed angles every set) 3X15-20
Reverse Fly 2X15-20
DB Lateral Raises 2X15-20
Cable One Arm Lateral 2X15-20
Pressdowns 2X15-20
Cable Skull Crushers 2X15-20
Dips 2X15-20
All exercises were well short of failure. It's about blood flow and feeling each rep. On Tuesday, after chest exercises, I super set shoulders and tris. That's why there's no pressing.
Keep in mind I train this way specifically for glycogen depletion with added cardio.
M & T workouts are always different...always. Here's this past weeks
Monday
Assisted Chins 3X15-20
Hammer Strength Underhand Pull Downs 3X15-20
Bent over DB Rows 3X15
Seated Cable Rows 3X15-20
EX Bar Curls 3X15-20
Straight Bar Cable Curls 3X15-20
Incline DB 3X15-20
Tuesday
Hammer Incline 3X15-20
Flat DB Press 3X15-20
Cable Flys (changed angles every set) 3X15-20
Reverse Fly 2X15-20
DB Lateral Raises 2X15-20
Cable One Arm Lateral 2X15-20
Pressdowns 2X15-20
Cable Skull Crushers 2X15-20
Dips 2X15-20
All exercises were well short of failure. It's about blood flow and feeling each rep. On Tuesday, after chest exercises, I super set shoulders and tris. That's why there's no pressing.
Keep in mind I train this way specifically for glycogen depletion with added cardio.
08/29/08
Fish oil are relatively cheap, easy to measure, and have a ton of health benefits. They also don't come with other calories from add carbs and proteins like in nut butters.
Flax caps would be just as good in general. You can split hairs and say that flax has to be converted to omega-3's blah, blah, blah, but doesn't go into why I use fish oil over flax.
As for the thermo supplement during a calorie surplus...it kind of defeats the purpose. Yes, you could...but I don't see the purpose unless your energy levels stink.
Caffeine is a great supplement. It can make your workouts a little better and there is science in that it help with muscle contractions and pain tolerance so you can train harder.
The down side is that it also stimulates the adrenal glad. Some people believe adrenal fatigue will hinder results and it's harder on your body. Also, your body will build up a tolerance to caffeine, so you have to take more and more. Then, when the time comes and you want to get that last bit of fat off, caffeine won't help any more.
Use supplements as supplements and not a way to make up for a lax diet.
I hope that helps.
Flax caps would be just as good in general. You can split hairs and say that flax has to be converted to omega-3's blah, blah, blah, but doesn't go into why I use fish oil over flax.
As for the thermo supplement during a calorie surplus...it kind of defeats the purpose. Yes, you could...but I don't see the purpose unless your energy levels stink.
Caffeine is a great supplement. It can make your workouts a little better and there is science in that it help with muscle contractions and pain tolerance so you can train harder.
The down side is that it also stimulates the adrenal glad. Some people believe adrenal fatigue will hinder results and it's harder on your body. Also, your body will build up a tolerance to caffeine, so you have to take more and more. Then, when the time comes and you want to get that last bit of fat off, caffeine won't help any more.
Use supplements as supplements and not a way to make up for a lax diet.
I hope that helps.
08/30/08
Joe, Thanks so much for your responses. Definately very helpful.
And maybe I should continue the thermogenic question in the forum but what I was getting at was this; Currently I have a very strong diet, but I've upgraded to procomplex and have been taken in more, good, calories in an effort to increase size.
I just want to make sure I don't lose the ripped abs, vascularity, etc. in doing so (which sometimes I feel happens after making myself eat so much food!).
Any advice for that. Again my diet is very comparable to yours, based around
ON ProComplex in the AM (right after wake up)
ON Whey after training (2 scoops).
1 serving of oatmeal with ON Whey GingerBread Cookie mixed in for Breakfast
8-10oz Grilled Chicken/Bison/Salmon with about 30G carb side for lunch
8-10oz Grilled Lean Protein with 30G Carb side for dinner
I pretty much eat this way all week and like I said, 7-8% bodyfat and up from 175 to 181, maintaining the body fat. But I can't break through to the next level!
And maybe I should continue the thermogenic question in the forum but what I was getting at was this; Currently I have a very strong diet, but I've upgraded to procomplex and have been taken in more, good, calories in an effort to increase size.
I just want to make sure I don't lose the ripped abs, vascularity, etc. in doing so (which sometimes I feel happens after making myself eat so much food!).
Any advice for that. Again my diet is very comparable to yours, based around
ON ProComplex in the AM (right after wake up)
ON Whey after training (2 scoops).
1 serving of oatmeal with ON Whey GingerBread Cookie mixed in for Breakfast
8-10oz Grilled Chicken/Bison/Salmon with about 30G carb side for lunch
8-10oz Grilled Lean Protein with 30G Carb side for dinner
I pretty much eat this way all week and like I said, 7-8% bodyfat and up from 175 to 181, maintaining the body fat. But I can't break through to the next level!
08/31/08
Danimal,
It seems like you are looking for my approval rather then my advice on the Thermo. Here's one more fact for you my friend with prolonged Thermos. Again, thermos stimulate the adrenal glands, this gives us energy and increase metabolism for a while, it also increase cortisol, you know, the catabolic hormone, so you can add your thermo if you choose to, but it may be detrimental.
As for adding size, ask Jason Phillips here on this site, if you are overly concerned about loosing your abs it's going to be hard to add more size. I'm willing to bet you'll never add size till you accept the fact you may blur your abs definition a little bit, but you won't loose it completely while trying to add size.
This is not meant to be a condescending or disrespectful post Danimal. Please understand I'm being straight forward to your questions. I do wish you all the luck in attaining your goal and will help you any way I can, but I will not lie to you or mislead you while answering questions.
It seems like you are looking for my approval rather then my advice on the Thermo. Here's one more fact for you my friend with prolonged Thermos. Again, thermos stimulate the adrenal glands, this gives us energy and increase metabolism for a while, it also increase cortisol, you know, the catabolic hormone, so you can add your thermo if you choose to, but it may be detrimental.
As for adding size, ask Jason Phillips here on this site, if you are overly concerned about loosing your abs it's going to be hard to add more size. I'm willing to bet you'll never add size till you accept the fact you may blur your abs definition a little bit, but you won't loose it completely while trying to add size.
This is not meant to be a condescending or disrespectful post Danimal. Please understand I'm being straight forward to your questions. I do wish you all the luck in attaining your goal and will help you any way I can, but I will not lie to you or mislead you while answering questions.
08/31/08
Not to high jack Joe's blog but I have had some experience with adrenal fatigue and very high cortisol levels I also was a very high consumer of coffee.
I have had great success with having more fish oil then ground flax and believe a combination of both works well together.
As for what Joe says about cortisol, I had adrenal burnout a few months ago and was told by doctor to not use any thermos besides drinking green tea in any quantity. since talking to my doctor about my adrenal issue I have been caffeine free, thermo free and my progress has doubled and cortisol has come down a lot.
I have also tried a thermo along with Maca root and that was really good experience as the Maca nourished the adrenal glands. Doctor also said that B complex also helps nourishing the adrenal glands.
Reason I am saying all this is because these suggestions worked for me and thought I would pass them on.
I have had great success with having more fish oil then ground flax and believe a combination of both works well together.
As for what Joe says about cortisol, I had adrenal burnout a few months ago and was told by doctor to not use any thermos besides drinking green tea in any quantity. since talking to my doctor about my adrenal issue I have been caffeine free, thermo free and my progress has doubled and cortisol has come down a lot.
I have also tried a thermo along with Maca root and that was really good experience as the Maca nourished the adrenal glands. Doctor also said that B complex also helps nourishing the adrenal glands.
Reason I am saying all this is because these suggestions worked for me and thought I would pass them on.
08/31/08
Joe,
None offense taken! I was just looking for an idea on how to try and maintain while gaining.
What you said about blurring some definition while gaining is the exact question I really meant to ask! If that has to happen, or if there's anyway to combat it.
I'm still learning all this stuff and it seems to make gains, etc. one must really cycle through gain, ripping, maintaining, etc. That's what I'm still trying to figure out about my body, how I react in each phase.
Thanks for the advice, really. You've been seriously helpful.
..and no prolonged thermos! I've cut them for about 90 days during this phase of gains!
Thanks again. Really.
None offense taken! I was just looking for an idea on how to try and maintain while gaining.
What you said about blurring some definition while gaining is the exact question I really meant to ask! If that has to happen, or if there's anyway to combat it.
I'm still learning all this stuff and it seems to make gains, etc. one must really cycle through gain, ripping, maintaining, etc. That's what I'm still trying to figure out about my body, how I react in each phase.
Thanks for the advice, really. You've been seriously helpful.
..and no prolonged thermos! I've cut them for about 90 days during this phase of gains!
Thanks again. Really.
08/31/08
Good Luck Danimal! :)
Nelson, thanks for sharing your info. I learned something there myself and will be trying the Maca root when I'm done leaning out for the guest posing.
I took 12 weeks off all thermos and felt great. I've recently had to start them again. I'm looking forward to a prolonged period without them after.
Nelson, thanks for sharing your info. I learned something there myself and will be trying the Maca root when I'm done leaning out for the guest posing.
I took 12 weeks off all thermos and felt great. I've recently had to start them again. I'm looking forward to a prolonged period without them after.
09/01/08
I might give the Maca a try when I do decide to cycle back on to the thermos!
Just curious Joe, which thermo do you go with? I've had good results with hc hardcore, but it seems this site loves dren.
I've learned so much about the adrenal fatigue issue thanks to you guys! It seems a much better idea to hold the therms til I need them, and just train and eat...even if the abs aren't popping!
Just curious Joe, which thermo do you go with? I've had good results with hc hardcore, but it seems this site loves dren.
I've learned so much about the adrenal fatigue issue thanks to you guys! It seems a much better idea to hold the therms til I need them, and just train and eat...even if the abs aren't popping!
09/01/08
Danimal,
I've tried about everyone on the market and most work about the same. I'm an ephedrine/ephedra fan, but have had great results with ThermoCuts, Lipo 6, Venom (hyper drive), etc.
I've tried about everyone on the market and most work about the same. I'm an ephedrine/ephedra fan, but have had great results with ThermoCuts, Lipo 6, Venom (hyper drive), etc.
when I'm done dieting down I was planning on doing something similar M-F with more controlled carbs/cals and then loading up on one weekend day and having the other day be a depletion type day