Monday January 27th, 2013- (Bulk Chest, Bulk Arms & Beast Abs) I starts off with 16 fl Oz. of water and my Multivitamines, HMBs & my BCAAs then I had my pre-training drink I waited my (30 min.) and began my training with Sagi K. & Body Beast Lean (R5). (Bulking is almost over I am on my last week!!) Body Beast (R5) Lean Training... Bulk Phase Start of Week 5 Day #49 Bulk Chest: Set-1 Incline Fly: (15,12 & 8) 35/40/45 .- (same!!) Incline Press: (15,12, 8 & 8) 40/45/55 - 50.- (same!!) Set-2 Chest Press with Rotations: (5,5,5,5,5) 45/45/45/45/45.- (same!!) Set-3 Progressive Incline Press: (15,12 & 8 - 8,12 & 15) 40/45/50 - 50/45/40.- (same!!) Set-4 Close Grip Press into Fly: (15,12 & 8) 35/40/45.- (same!!) Set-5 Decline Push-ups: 20reps.- (same!!) Cobra Airplane: 25reps.- (same!!) Decline Push-ups: 20reps.- (same!!) Russian Twist: 25reps w/25lb. dumbbell.- (same!!) Decline Push-ups: 15reps.- (down 5 reps.) FAIL!! Body Beast (R5) Lean Training.- Bulk Phase Start of Week 5 Day #49 Bulk Arms: Set-1 Standing Curls: (15,12,8 - 8,12,15) 25/30/35 - 35/30/25.- (up 5lb.!!) Set-2 Tricep Extention: (15,12,8 - 8) 40/45/55 - 50.- (up 5lb.!!) Set-3 Dumbbell Crul w/Ez-bar: (5,5,5,5,5,5,5,5) 40/40/40/40/40/40/40/40.- (1 extra set of 5!!) Set-4 Skull Crusher w/Dumbbells: (15,12,8 - 8) 15/20/30 - 25.- (same!!) Set-5 Hammer Curl: (15,12,8 - 8,12,15) 25/30/35 - 35/30/25.- (same!!) Set-6 Tricep Kick Back: (15,12,8 - 8,12,15) 35/40/45 - 45/40/35.- (same!!) Body Beast Beast Abs.- (Half-Extended Edition) Crunch: 40 reps.- Russian Twist: 30 reps w/25lb. dumbbell.- Hip-ups: 30 reps.- Cobras: 20 reps.- Crossed Tuck-ins: 25 reps.- Spider-man: 20 reps.- Bucket Drops: 20 reps.- Plank to One Arm up w/25lb. dumbbell: 20 reps.- Windshield Wipers: 20 reps.- Spell Beast: B E A S T/T S A E B I had my Post-Training Protein Shake (15 min.) later. 17.5 Fl Oz. Vanilla Whey Muscle Milk.- 2 Tbsp. Nut Butter. 4 Lag. Eggs.- 1 Cap HMB.- 6 Ice Cubes.- Nutritional Information: 780Cal/20g.Carb/7g.Sug/63g.Pro All of my meals for today where within my mac. goal for a total consumtion of 3,387 calories / 210 g.Carbohybrates / 45 g.Suger / 228 g.Protein and a water consumtion of two (2) gallons. Note: I will finish my day with a Casien Whey Shake and some ZMA capsules before bed tonight. Key: BF = Body Fat LBM = Lean Body Mass RMR = Resting Metabolic Rate CMR = Caloric Modification for Recovery RMR = Resting Metabolic Rate Modified for Recovery CIM = Calorie Intake to Maintain Weight Calculations are as follow: 1.100 - 11 (BF) = 89 * 89/100 = .89 * .89 x 206 lbs (weight) =183.34 (LBM)* 2.183.34 (LBM) x 10 = 1833.4 (RMR)* 3.1,833.4 (RMR) x .3 = 550.02 (CMR)* 4.1,833.4 + 550.02 = 2,383.42 calories (RMR2)* 5.2,383.42 + 600 = 2,983.42 calories (CIM)* Okay, so according to Sagis Book Of Beast my Bulk Phase-Specific Calculation is Kevins (BF) is still 11% witch is between 10% & 20%, so: 2,983,42 (CIM) + 447.513 calories (15% of CIM) = 3,430.933 round off to 3,400 for my Bulk Phase.
Posted on: Mon, 27 Jan 2014 23:32:07 +0000
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