westcoast's log
westcoastgrl21
Posts: 172 Member
So, I'm still 3 weeks out from my show, so the bulk hasn't started yet here! But I'm gonna start my log to make some notes as I learn & research so I can put together a good plan! Feed back on my ideas is welcome!!
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I'm starting with my eating plan and will do my lifting plan later. It seems that I've been cutting at about 1.3g/bodyweight for protein, 20-25% of total calories from fat and the rest carbs (I have a coach giving me my cutting numbers, but I can calculate what he's doing obviously). Everything I've been reading says to basically stay with those guidelines for bulking, just at a higher total calories number. Fine, easy enough...I will be pushing my protein and fats to the top of the recommended guidelines, 25% fat and 1.8-2 g/lb for protein in an attempt to keep my carbs as low as possible, due to my doctor's recommendations (I'm in the gray area of being insulin resistant). I'll also be adding 2-3 HIIT sessions per week to my workout plan based on studies that show HIIT to be exceptionally effective in increasing insulin sensitivity. I think that's a win-win plan- work towards my mass gaining goals while keeping an eye on my blood sugars. If things go off the rail with my a1c, I'll have to re-work my numbers.0
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SOunds like a great plan--good luck with your show!0
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In to follow- looking forward to hearing about your show!0
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5 days out!! almost time to start my reverse-dieting / bulking process. So excited for the building process that I almost just want the show to be over LOL
So my macros are currently as follows : 1200 cals, 150p / 25f / 90c Saturday night and Sunday I will just eat whatever I want, and I'm going to make every effort to be reasonable
!!! Starting Monday I'll be back on plan, adding 100 calories/ day each week. My goal is to up my calories slowly while maintaining weight as long as possible. Once I get my metabolism back up, where I'm at true maintenance I'll be able to re-assess and pick some macros to GAIN!
Beginning Monday 11/4 my macros will be as follows:
1290 cals, 155p/ 30f / 100c ( I like round numbers so +90 calories it is!)
1890 cals 150p / 30f / 255c (Once per week re-feed day)
I'm going to follow a micro-cycle training program, with a traditional push/pull/legs split. So my training will be 6 days, split as: Back & bi's / chest, tris & shoulders / leg day. Everything gets trained 2x's a week, one heavy day (5X5), and one light (3x12-15). Cardio will be 2-3 days of HIIT, tacked onto whatever days I feel like.0 -
Following. Wow on the lifting program. I feel like a slacker.0
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Haha, yeah...I've been thinking about that also....I may scale it back a bit so I have 2 resting days per week. I'm used to a cutting lift schedule, during which I had NO rest days for a long time (although there were days that were cardio-only, no lifting) in order to keep my metabolism up. I have to remember that resting is SO important when trying to build muscle 0
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I have to remember that resting is SO important when trying to build muscle
I think you hit the nail on the head there. I'm still trying to figure things out for my schedule, but the one thing I have been good about (for once in my life) is allowing my muscles to recoup!0 -
So, I'm just throwing around some ideas in my head and gonna post them here for feedback and just to have somewhere to write them down.
I'm thinking of re-working my lifting plan, as I'm thinking there's not enough rest in my original write-up. I still want to loosely do a push/pull/legs split, as I just personally prefer that split. But I need 2 resting days per week, if I want to grow. Here's what I think I"ll try:
Monday- Heavy legs + refeed day
Tuesday- Shoulders & chest
Wednesday- Back & arms
Thursday- steady state cardio 30 mins
Friday- Legs: Light weight/high-reps
Saturday- Back & shoulders & triceps
Sunday- Complete rest
So most body parts get worked 2Xs with the exception of biceps and chest. I just hate biceps and they get worked during back work anyways, and chest is not as important to me...*shrug*. If I start to see imbalances I'll re-arrange things.0 -
That sounds very good to me. You are more advanced than I am. I only lift four days, cardio (minimal) two days, and full rest the last day.0
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By the way, when is your competition? It's soon isn't it? Please post pictures. We are all cheering for you. :drinker: :flowerforyou:
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I think it looks great especially since you gave yourself a lifting break after day 3. More than 3 days in a row of direct lifting is hard! I have somewhat of a similar set up but it changes weekly too depending on how I feel. My only suggestion and it's bc I'm not sure of your set/rep setups but for the first part of the week, put your heavy power stuff in those workouts then on your second round do the higher end of the hypertrophy range at the end if the week. This will really help all muscle fibers be stimulated and keep things fresh. Sorta how you stated your Friday leg workout. FYI I'm with you on chest. Hate it, it's just not something I find the need to develop the way men do and can get the look I want with 3-4 moves and a quick workout. My shoulders and legs, mostly hammies will get twice a week work bc those puppies need to grow. Arms, get worked with everything else already. Solid plan!0
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I think your new plan looks great--nice and even!0
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Week 1- 11/10/13 update
This week was a reverse-diet week. I was supposed to be at 1350 calories per day plus one reefed at 1950. I hit my goal 4/7 days LOL. So I guess I sort of un-intentionally did some calorie cycling this week I had a day where my hunger really got the best of me, and then had dinner with my ladies yesterday, so I know I was over my cals. But overall I did decent and didn't binge for a full week like many people end up doing after a show, so WINNING lol
My plan for this coming week is to add a second re-feed day in place of adding 100 cals to my regular days. So 2 days at 1950, 5 days at 1350. I'm doing this because I have 2 leg-training days, and on those days I absolutely could eat 3500 calories and still be hungry. I think that will help me stay on track.
My stage weight was 117lbs, my weight this am was 121 lbs. I think some of that is water weight/bloat from the Mexican food and beer I had last night I am not going to be too terribly worried about the scale right now, I know its going to bounce around a bit until I get in a good groove at a steady calorie number. The good news is that my workouts are going really well, I am really attacking the iron at the gym. Today I had a great glutes-focused leg day, I can feel the soreness setting in already, woot woot! 0 -
It sounds like you have the perfect attitude and a great plan! And now I want Mexican food ....0
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In for Mexican!!!0
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Great attitude and great plan with reverse dieting. Many have no clue what that is and don't realize how beneficial and smart it is. Great job!0
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Nice work. I am sure a lot of the weight you put on since the show is water and glycogen. I mean, there is not question that is is most of the weight. Just slowy work your way back up to a good maintenance and enjoy that for a couple of weeks, then bring on the food!0
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Woah, I'm slacking on updating my log! I just got back from a week in Hawaii, it was fun but man, I ate ALL THE FOODZ...I gained 2lbs in one week...oops. And it was not muscle (unless mai-tais + no exercise = muscle. No? shoot.). Soooo...I think I need to take a week and try to drop those 2 lbs before continuing on my bulk. I'm concerned about losing my hard-earned muscle when I cut, so I'd like to minimize my fat gains and have less weight to lose. For some reason, it seems like losing the weight I just gained right now would be better than waiting until I cut again. Thoughts on that?
Anyhow, my lifts are back up to almost where I was before my last cut, so yay for strength!! I'm also feeling a lot more energetic and just more powerful in the gym. All good things. Today I just took off to catch up on sleep etc, then tomorrow is back to the gym to get myself moving again. Vacations are nice, but it really throws me off-schedule and it always takes a week for me to feel back in my groove again...ugh.
Today's weight was 128lbs. I'd like to be back to 125-ish by the end of next week, and then bulk again, hopefully adding about 1-2 lbs a month for the next 12 weeks. Then I'm getting my boobs done in May (hopefully) and when I'm recovered it will be time to start my cut for a September 6 show!0 -
Personally I don't see what benefit there is to trying to cut 1-2lbs. Even just eating at maintenance will more than likely stabilize your weight to a normal range. You most likely didn't gain 1-2 lbs of pure fat from vacation. Take in the account for the type of foods you were eating combined with alcohol leads to much water retention. I came back 4lbs heavier from vacation and once I started eating normally and at maintence I dropped 2lbs within 48hrs. It's not something that needs to deter you from the grand picture and if 2lbs stress you know, how are you going to feel a few weeks into your bulk? Simply put, you don't have wt to lose.
Edit to ask: I hate prying but I'm confused; what procedure are you having bc seriously girl, you look phenomenol in that area.0 -
Personally I don't see what benefit there is to trying to cut 1-2lbs. Even just eating at maintenance will more than likely stabilize your weight to a normal range. You most likely didn't gain 1-2 lbs of pure fat from vacation. Take in the account for the type of foods you were eating combined with alcohol leads to much water retention. I came back 4lbs heavier from vacation and once I started eating normally and at maintence I dropped 2lbs within 48hrs. It's not something that needs to deter you from the grand picture and if 2lbs stress you know, how are you going to feel a few weeks into your bulk? Simply put, you don't have wt to lose.
Edit to ask: I hate prying but I'm confused; what procedure are you having bc seriously girl, you look phenomenol in that area.
i agree with this. Trying to cut 1-2 lbs seems like a waste of time to me when you are planning on bulking anyway. And….like Holly said, you'll likely lose that anyway once you get back to maintenance eating.0 -
Thanks for the input ladies! I'm already down 1 lb this morning, so you're right, it's mostly just bloat and maybe a little bit of actual fat. It's not so much carrying the weight now that I'm worried about; I'm perfectly fine being a bit fluffy. I'm just concerned about gaining too much fat during my bulk, and then having to cut for so long/hard that I lose all my muscle gains as well. Probably I'm over-thinking this too much! This week I'll aim for a good week at maintenance-ish ~1800 I think, to stabilize things then start my upward adjustments again.
And about my boobs...I'm planning on getting implants this spring. I love boobs, and have always had a phenomenal natural set, but they can only be described as has-beens now since having 2 kids and nursing them both for an extended time. To me, it's very much about restoring the volume that I previously had; I feel like my great boobs were "ruined" by pregnancy/nursing, and I just want them back. Thanks for the compliment- I have to tell you that in my stage pictures, I have TWO sets of chicken cutlets stuffed in that bikini! So it's not a good representation of what I've really got 0 -
I was going to say! I see your point now and I'm never against implants; I just honestly assumed you were naturally well endowed or had enhancement already based on your stages photos. Either way, coming from a now A cup, always envious!
I do think you're overthinking a bit but we are all guilty of it. I think you have a good plan and you'll feel better in a few days about it.0 -
Glad your weight is returning to normal--I was going to agree...no reason to cut 1-2 lbs. Just keep this bulk slow and minimize additional fat gains.0
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wow! I'm terrible about updating this log. My December gains are: 2 lbs!! I gained at an even 0.5 lbs per week all month. I'm happy with that gain, it's exactly what I was aiming for. I've been seeing crazy strength gains in the gym, so I know I have to be on the right track here I am super puffy bc I'm keeping my carbs high (thank you, ice cream), so I look pretty soft right now. But my clothes are still fitting fine, so it's just asthetic. I'll be trying to catch up on everyone else's logs, but know I'm cheering all of you on as we get all SWOLE together 0
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:drinker:
Brilliant steady gain there, well done!0
