Date: 9/22/13
Pwo: 1 Scoop Craze
Sunday: Chest and Arms Hypertrophy
Speed Work 65-70%

BB Bench Press:
135x10
185x4
205x3
205x3
205x3
205x3
205x3

Incline DB Press:
70x10
75x10
75x10

Hammer Strength Chess Press:
180x12
180x12
180x12

Cable Crossovers:
15x20
15x20
15x20

DB Concentration Curls;
30x12
30x12

Spider Curls:
40x10
40x12
40x12

French Press:
60x12
60x12
60x12

Cable Rope Pressdowns:
50x15
50x10

Cable Kickbacks:
10x15/ 10x12
10x12/ 10x12


Macros:
2,626 calories
59g fats
308g carbs
213g protein

Changing up the macros for this upcoming week 9/23

Monday- 50g fats, 380g carbs, 180g protein
Tuesday, Friday, Sunday- 60g fats, 305g carbs, 220g protein
Wednesday, Saturday- 75g fats, 250g carbs, 220g protein

Good log and it's obvious you are really into this stuff. Nice. Your leg volume is absurd. Sounds horrible, haha.

Noob question, and I'm even a bit ashamed to be asking this: what are the benefits of hitting certain macro's day in day out, compared to just hitting calories/protein and not caring about the rest?

And why do you change them up every now and then? I don't really have any experience with this but I would find it strange if going from 35gr fat to 70gr fat would have any noticeable impact.

Also, post a squat video! Your bench looks as if your back could use more tightness, and more leg drive (while keeping your ass on dat bench).

You call those pecs?

Thanks brah. Yeah my legs are terribly weak so this routine is literally destroying them soreness wise.

The benefits are that you will not be consuming as much fats and carbs which might make it tougher to stay lean. For example, lets say I eat 4k cal a day and weigh 200 lbs. say you try to get 200g protein a day and stay within 4k calories. You end up having 400g carbs and 177g fats. Do u think you will get the same results if you had used more effective macros such as 260g protein, 526g carbs, 95g fats?

I am carb cycling that is why you see a lot of changes. My off days I try to get as little carbs as necessary because I feel that it's not needed. I'm not burning any calories at the gym for those days. You could just use the same macros everyday, that is the norm.

Agree with your points and I will be posting a video this week with bench squats and deadlifts that all beat locos numbers while not being red flagged. Yes, I'm gonna step my chit up while not getting out of hand form wise.

Well I don't have a clue That's why I asked in the first place. Why is it more effective?

Haha yeah its more effective because of the lower fats which in this case is the difference between dirty bulk and lean bulk. Each macro nutrient has it's advantages that's why it's good to pick the certain amounts. More importantly read the sticky on bodybuilding.com for a better explanation. This is a good place to start.

http://forum.bodybuilding.com/showth...hp?t=121703981

Not sure if it was with you EV or not, but I remember discussing a similar topic recently. I honestly forget if we came to an agreement or just had different opinions or not, so I'll just share my thoughts again.

1. The difference between a dirty bulk and a lean bulk is really much more to do with caloric surplus and rate of weight gain. 500+ calories and >1 lb/week is relatively dirty imo, while 200-300 and ~0.5 lbs/week is going to be leaner.

2. In extreme cases, higher fat intakes would indeed probably be worse on a bulk. But I think the differences would need to be extreme to see any difference. For example, I think a normal, balanced diet >> keto for bulking. But I strongly doubt you'd see a difference*** between 200p/500c/80f vs 200p/365c/140f

3. I don't believe in daily calorie cycling because: a) your body does not run on 24 hour cycles, b) a significant majority of your meals won't finish digesting even on that same day, and c) protein synthesis elevated from a workout stays elevanted for more than a day, making rest day calories just as important.

*** When I say there won't be a difference, I'm talking p-ratio basically. Some people may do better in the gym with the higher carb intake resulting in harder training and/or better progression, and more muscle gain. But then again, other people may perform better with the higher fat intake. It can be a very individual thing.

I reccommend only counting protein grams for most because you have enough to think about in terms of food quality, meal timing and training and recovery. If someone wants to get really deep into this like OP then they are going to count everything.

I like switching it up often to experiment with my own body to see how I personally respond to changes.

OP, what delicious foods do you eat? & what do you usually eat as your last meal before bed?

I weight 200 and for a few years ate 400g but I was doing an nba workout program 4hrs per day and eating 5 to 8k calories per day

I had my blood checked and there were only 2 areas out of limits and one was BUN

thats BLOOD IN URINE content so Id say thats a big wake up call to cut the protein, thats like the integrity of your organs not doing so well, so much that all your **** is mixing together specifically blood and urine...


dont diet, live it
my health is my wealth

I wouldn't have been able to describe it, but saw's explanation is pretty much what my beliefs about this subject were.

I'll take a look at that bb link later.

IMO the concept of dirty bulk vs lean bulk has more to do with total caloric surplus; to a lesser extent individual macro preferences; and to a much lesser extent nutrient density, protein bioavailability and carb "quality" (probably largely defined by insulinogenic properties).

To say that high fat = dirty and low fat = clean is oversimplifying the prevailing wisdom, especially if total surplus is held constant. Though I do agree that high fat diets make it very difficult to consistently nail your caloric goals, which is what the core of "lean bulking" is all about.

I think it is also worth mentioning that on a per individual basis there is a wide range of optimal distribution of fat calories versus carb calories. Due to a combination of genetic factors coupled with historical diet and current training protocols, some individuals are much better equipped to handle a large % of their calories from carbs (say over 50%). Others do awesome with a low/moderate carb intake (say under 20%). So while guides like that one are a good starting place for some people, they wind up yielding pretty poor diets for others.

Lyle has a very informative series which supports that BB.com post, but also addresses other options for people that don't/can't graze on that many carbs: http://www.bodyrecomposition.com/fat...ts-part-1.html

Why are you orange in your avatar pic?

He is all pumped up on the Orange flavored Craze. Starting to turn colors on
Dem Chemicals.

just woke up at 4:32pm, pretty standard. Will reply to the comments especially the people who are color blind thinking I'm orange. I have better things to do at the moment, eat then beat Locos deadlift today. shouldn't be to hard.

EV learning fast, already joking about locos strength, he'll be a reg in no time

lmao

will upload vid later, if I'm not red flagged I crushed his dl. we will see wat the peanut gallery thinks.

gonna load it up on youtube shortly
just got into a small fight w/ gf because shes mad I posted a pic without a shirt on, on instagram and all these girls liked it. obnoxious.

Have you tried hitting her?

lol it's a long distance relationship btw she is in the caribbean

Oh, you could def pay someone in the Caribbean to hit her then.

I am going to the Caribbean on Wednesday. Send me her info.

See. That wasn't so hard.

Although you might want to consider someone more imposing than loco...

lmao im going end of november and clearly gonna be the strongest mofo on that island.

my gf is stronger than loco