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dcDogz very normal log

Doug 64 said:
Jeez Dude I'm damn near yarfing on my 350+ carbs a day....
Click to expand...
its a task, and just like discipline workouts there are some discipline meals too lol.
If i happen to fall behind a few hours for whatever reason, man its a huge bitch to catchup.
its extra hard mode when im traveling, and literally stuffing all the "good' calories in like 3 meals. i have to pound bagels to even have a sliver of a chance to keep up.

my eating schedule is pretty strict luckily, and makes it easy to just increase like 10 carbs every meal since I eat the same foods. sprinkling the carbs across meals is alot easier to swallow (pun INTENDED).
 
My eating schedule sucks! I work nights so i have to accommodate that, then I'm off for like 4 in a row so its back to daytime eating. I'm working on it, but it is a challenge and believe me I totally hear you on the missing time to eat... its damn near impossible to catch up and not have my gut feel like I ate a cinderblock! Case in point I am working tonight and have to get a little nap before I go in because i'm old... So right now i'm sucking down sixteen hundred calories of frozen fruit, weight gain powder, dry oatmeal, beet powder and protien powder as my post workout meal. There is zero chance I would have been able to eat anywhere near that amount of calories in real food and not wake up all fucked up in the stomach. Glad you're nailing it down bro.
 
Doug 64 said:
My eating schedule sucks! I work nights so i have to accommodate that, then I'm off for like 4 in a row so its back to daytime eating. I'm working on it, but it is a challenge and believe me I totally hear you on the missing time to eat... its damn near impossible to catch up and not have my gut feel like I ate a cinderblock! Case in point I am working tonight and have to get a little nap before I go in because i'm old... So right now i'm sucking down sixteen hundred calories of frozen fruit, weight gain powder, dry oatmeal, beet powder and protien powder as my post workout meal. There is zero chance I would have been able to eat anywhere near that amount of calories in real food and not wake up all fucked up in the stomach. Glad you're nailing it down bro.
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Try some minute rice and instant mash.
Fruit is super filling i basically cut it completely out around 450 carbs.
 
90 grams minute rice
100 grams catfish
60 grams frozen broccoli florets
30 grams teriyaki gh Hughes
Huge globs of taco bell hot sauce zero cal

80 c
11f
28 p
 

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Uhh maybe saved too many calories for dinner

152 c
2 f
75 protein
 
Damn this is 2lbs of food lol

475 grams eggs
300 gram potato
70 grams.of rice
50 grams broccoli florets
400 grams of pumpkin puree

😳
 
I blasted quads today

I've come to realize in the past I wasn't hitting quads or legs no where near hard enough.
Because I would do cardio after.

Ain't no way. It's just not possible anymore.

Any yall doing cardio right after legs need to go tackle legs with more intensity there just ain't no freaking way lol.

I don't even get a pump in my legs and quads they are sooo swollen I can't flex or anything.
It's beyond a pump.

Adductors
14. 160 x 14 lost 2 but was more controlled
14. 160 x 13 up 2 reps

Lying leg curls
20.. 130 x 17 up 3
20. 140 x13 up 1

Leg press
22. 435 x 22 up 10.lbs and 2 reps
22. 455 x 20 up 5 lbs and 2 reps
22. 510 x 17 up 5 lbs and 1 rep

Hack squat
22. 285 x 15 up5lbs same reps
22. 315 x 14 up 2 reps
22. 325 x 12 same


Smith squat split

18. 190 x 13 up 5lbs
18. 205 x 13 up 5 lbs


Leg extensions fst 7
Fuck all this
Fst 7 110 overload 10
7 Sets x 15 lactic build up was insane

Calf raises

160 x 20
160 x 20
170 x 20 up 10
170 x 20 up.10

Lying crunches with 25lb weight chest
4 x 20

Meal plan today
First day of 700 club let's see how it goes
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Doug 64 said:
I feel you bro... coach raised my workout day intake to 475g carbs, 210g protein and lowered my fats to 50Gs! It's gonna take a minute to adjust!
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It's tough cutting your fats in half but just have a look at DC. Perfect example of how he has kept is body comp in check throughout his growth phase. The carbs supply tons of energy for workouts and keep your glycogen loaded. More fats than necessary leads to straight adipose gain. You will adapt quickly.
 
day 2 of 700 carbs perday
i am not hungry, but i continue to eat.

weight 197.9 lol i figured im so bloated lol.
its kinda hard to even hydrate liquids at all lol.

quality push day with fst 7. overloaded a good bit!

cable lat raises

27.5 x 15 up 5 lbs
27.5 x 13 same resp
27.5 x 13 down 1

incline chest machine

225 x 13 same
235 x 11 up 10lbs
240 x 9 up 5 lbs

flat db press

85 x 16 up 2 reps
90 x 11 up 5lbs
90 x 10 up 5lbs

machine fly
fst 7 100
7 sets x 15

plate loaded dips
285 x 17 down 1 rep
305 x 12 up 20lbs
305 x 11 up 20lbs

uprigth row

had to use little straight bars, new year new me taking every single squat and smith rack available.

90 x 17
100 x 12 ez bar

seated db lat fst 7

17..5 x 7 sets x 15 reps

overhead cable tricep ex
77 x 16 down 1
77 x 13 down 2
77 x 12 down 1

ab work

2 sets leg raises
2 sets ab roller

30 min stairmaster

cat fish nugs have been removed from the menu.
tilapia lean ground beef and chicken breast all week and then some!

fasted blood glucose 76 :cool:
1736179308725.png
 
dcdogz said:
day 2 of 700 carbs perday
i am not hungry, but i continue to eat.

weight 197.9 lol i figured im so bloated lol.
its kinda hard to even hydrate liquids at all lol.

fasted blood glucose 76 :cool:
Click to expand...
We'll monitor the bloat and appetite over the next couple of weeks. If both are an issue, we may move to carb cycling.

Oh, and who needs insulin when you have Berberine! Amazing how well that keeps glucose levels down.
 
Meetketchup said:
We'll monitor the bloat and appetite over the next couple of weeks. If both are an issue, we may move to carb cycling.

Oh, and who needs insulin when you have Berberine! Amazing how well that keeps glucose levels down.
Click to expand...
its wild how well that works.

it has a 5 hour half life, but since it seems to take load off your own pancreas insulin production, your fasted bg gets taken care of.

youd think once 5 hour hits your bg would go wonky but thats not the case.
 
dcdogz said:
its wild how well that works.

it has a 5 hour half life, but since it seems to take load off your own pancreas insulin production, your fasted bg gets taken care of.

youd think once 5 hour hits your bg would go wonky but thats not the case.
Click to expand...
Since the half-life is five hours...you still have half in your system which is still working and then, bang. We hit it again roughly 5 hours later and then one more time. So, the way we're doing it covers you throughout the whole day. Basically, the same way you'd use insulin on a high carb day.
 
pulls days just keep getting better

weight 197.9 again lol, at least its stable.
I feel like im gonna bump up big my body can really pack in that water. bp good and pulse good so not worried. slow and controlled


pullovers were so nasty
View: https://www.instagram.com/p/DA9FosASN8G/


not a huge fan of this guy but this came up on my feed and kinda used some of the keys he speaks about to really get engagement on my lats. particularly the over exaggeration on the stretch up top. i was stretching but looking down and looking up when pulling helped alot. I was kinda just staring straight when doing them. it kinda opens up the back doing that, or at least helps me cue into it right.
fst was insane on pullovers using those small keys/adjustments to improve myself.

just pure complete agony with 38.5 lbs lol.

i really thought i might have to drop weight by the 2nd set lats back everything was on fire. i just gritted my teeth and did it.



lat machine pulldown

245 x 15 same
250 x 13 up 1 rep
255 x 11 same

bent over t bar row
115 x 13 up 1 rep
115 x 11 same
115 x 10 down 1

seated chest supported row

75 x 13 up 2 reps
80 x 11 up5lbs
80 x 11 up 5lbs

wg lat pulldown1

143 x 12 up 1
147 x 12 up 2


pullovers

38.5 x 7 x 15 reps
fst 7

rear cables delt singel

33 x 12
33 x 11
33 x 11

standing single arm bicep cable cur;

27.5 x 13
27.5 x 12
27.5 x 12

standing straight bar

60 x 12
60 x 12
60 x 10


ab machien

285 x 20
285 x 20
285 x 16
285 x 15

30 min stairmaster

meals exact same thing as yesterday, no changes!
 
great ham day

197.9 again. pretty stable considering! last carb bump i was all over the place for 3 weeks.

had some broccoli hairs taking up the leg press so had to use the machine. I tried to buy some time skipping to reverse db lunges but they were browsing insta while pressing....

settled for the machine wasnt too bad.


abductors
160 x 16
160 x 16

seated leg curls
200 x 16
200 x 12

smith squats

275 x 15 up 10lbs
300 x 12 up 5 lbs
320 x 12 up 5 lbs

sldls

75 x 13
85 x 12 up 2 reps
85 x 10

lying curls

130 x 13
140 x 10

db reverse lunges

55 x 18
55 x 15

machine legg press
300 x 17
320 x 15

calf raises
160 x20 x 4 sets

ab machine

285 x 20
285 x 17
285 x 16
285 x 14

bjj in the cold for 1 hour was absolutely brutal
those cold mats hit different

really good workout, super slow and controlled on everything. i feel like im at good strength relatively on everything so gonna try to max out the stretch on the concentric and eccentric as much as possible and milk every last drop and set.

i was sweating so so bad i had to clean the floor on sldls it was just too much lol.

meal plan exactly the same, probably gonna be the same all week until tilapia gone, then switching to ground beef and chicken breast!
 
yo its way to cold for th is shit!

197.9 again :sneaky: literally 4days in a row! talk about stable!

felt a little dehydrated when i woke up tho. its too cold to drink anything and ive been pounding warm coffee so i imagine ill be 198 tomorrow since i plan on hydrating today better.

everything is achy from the cold, lat cable raises to start while freezing sucks! lol
then after its all said and done going and getting my ass thrown around for an hour also SUCKS.

all good because I had an incredible freaking push workout. made sure to maximize the weights im at before progressing. really sucking the juice outta every rep.
felt so good, but now about 5 hours later, i feel so fucking beat up! it feels great tho like i made the right call.
made some major adjustments to tricep extensions, i think i was doing them wrong, and yea my triceps are toasted! my chest is spent, and my shoulders are DED.

cable lat raises
27.5 x 15
27.5 x 13
27.5 x12

incline chest machine

230 x 13 up 5
235 x 11 same
240 x 10 up 1r ep

flat db press

85 x 14
85 x 11
85 x 11
super slow on controlled, dropped 5 lbs last 2 sets to get better at the mind muscle / streth.
totally worth.

pec dec
fst 7 90lbs
dropped 10 lbs because last sessions felt like I was getting a ton of shoulder into it and just kinda flinging my arm meat around.
way better overall intensifier. i could really get that contraction when the handles just about to touch. when fatigued its easy to lose it.


plate loaded dips
285 x 16 down 1 rep
305 x 12 same
305x 12 up 1 rep

upright row

100 x 13
105 x 11

db lat raises
17.5 x fst
disgusting, i even had tension in like my mid lower back from stabilizing.

over head triceps extension

66 x 14
66 x 12
66 x 12
dropped weight a little but also changed form a bit. way way better, i was leaning a bit too far forward and kinda pushing in front of me versus overhead as the weight increased. felt kinda off but figured as strenght caught up maybe would fix but never quite really did.

dropped weight re accessed and we have success!

ab machine x 4 sets
285 x 20 x 4

bjj cardio

tilapia pretty much finished, jsut beef and chicken here on out.
i think for lunch 1 im gonna do more oatmeal. with this weather, this oatmeal with cinnamon is really speaking to me.
1736438863244.png
 
dcdogz said:
View attachment 164829

patience is a virtue fellas

13 lbs in year sounds high, but whatever even 5 would be badass. thats 25 in 5! id be absolutely fucking massive! lol
Click to expand...
The average person with years of training will be lucky to put on a few pounds of muscle a year. I'm not talking about the .0001% like the top pros. People put on 30lbs in the off-season and cut for stage gaining like I said 2-4lbs of lean mass. Newbies who just started lifting can initially make those crazy gains, but it halves every year.

Oh and very few people in here are putting on .25lbs of lean mass a week. Paul must be talking the genetic elite. If that were true everyone would be jacked af.
 

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