The Results Are In:

Mike’s Spike Chart

Matty’s Spike Chart

I had an increase in strength over all exercises of 55% and Matty had an increase in strength over all exercises of 60"%.

Yes, my body fat percentage increased a small amount, but with the number of calories I’ve been eating and the low amount of cardio, I am quite satisfied.  I still gained 4.37 lbs. of lean body mass.  I am up 22 lbs. since starting my bulk on 9/8/2008.  That amounts to 18.39 lbs. of lean body mass that I’ve added to my frame and just 3.61 lbs. of additional fat during that time period.  Wow! 

Have a look at my poses:

I can definitely see some changes in my upper back and my shoulders.

I can’t seem to find Matty’s Day 1 picture, but here is what he looks like now: 

His lats have growh and his shoulders have much more definition.  He doesn’t feel he worked hard enough, so in M6 he is going to step it up even more. I’m not quite sure how he will do that because I personally feel he has done a great job with the training, but needs to nail his nutrition.

The M6 Plan:

The M6 plan is two pronged—nutrition and training.

Nutritional Plan:

I plan to go full bore with the nutritional plan that I’ve created.  I have taken some time to re-read The Anabolic Solution for Bodybuilders by Dr. Mario di Pasquale and Everything You Need to Know About Fat Loss by Chris Aceto and I reviewed my nutritional logs.  I took what I learned from the two books and my own experiments and I’ve come up with a winning nutritional plan.  I tested it out for the final weeks of M5 and it works.  You will notice new macronutrient ratios on tomorrow’s Accountability Log as well as one additional low carb day.  The idea will be to burn fat and build muscle.  I will be supplementing with Branch Chain Amino Acids daily to help maintain muscle mass.  I am going to be very strict about following this anabolic maximizing nutritional program.  My body likes the ketogenic nature of this type of nutritional program, so that’s why I will use it to cut. 

Training Plan:

I will continue to use High Intensity Training techniques.  I am going to be using a modified full body slam.  Carlos DeJesus has tweaked my training plan and as a result, I will be training Monday’s and Wednesday’s with slow repetitions and at my repetition inroad levels.  On Friday’s I will be training with regular speed repetitions, but high repetitions (15 repetitions for upper body and 20 for lower body).  This will confuse my body and hopefully give me some tremendous results.  M6 is about “Getting Competition Ready” and will also involve 3 days a week of abdominal training along with 1 day a week of core training (ala Firm and Flatten Your Abs by David Grisafi). 

My cardio is going to involve 6 sessions a week for 40+ minutes.  I will be focusing on burning maximum fat via these cardio sessions, but also maintaining maximum muscle.  This is why I will be making sure to get my BCAAs in daily (they help to maintain the muscle mass you gain).  If I am not getting the results I want I will add 2 sessions a week of Max-OT cardio.  This is where you run for 16 minutes and try to get as much distance as you can during those 16 minutes.  Just like with your training, there is a progressive nature to Max-OT cardio.  The idea is to go further and further with every single session.  It is intense and it burns fat like crazy! Because of this increase in cardio I will not need to decrease my calories and that means I can continue to gain muscle through the food as fuel idea.

Structural Control:

I’ve learned the importance of keeping my body aligned and in shape.  As a result, starting with M6 I have added foam rolling to my accountability log.  If you have never used a foam roller, it is an amazing thing.  I will be posting an article all about it on Monday as part of a two part series on extra things you can do to keep your body healthy.  The series will be called Healthy Musts and will spell out why you need to foam roll and stretch your muscles.  You must read both parts of the series.  I am sure you will learn alot.

You can pick up a foam roller at Amazon.com.

Not For the Weak of Heart:

Matty’s Workout Log:

This got me thinking about the word “dependence” and how much my internet connection brings to my life.  Yes, I am dependent on my ability to use the internet.  The internet is my tool for teaching other people about fitness.  The internet is my source of news.  I actually read the Orange County Register via the internet because I am at my computer the majority of the time during the work days. The internet is my avenue of accountability.  I have become dependent upon the ability to look things up when they hit my mind.  The internet is a major tool in my life.

When you take stock of your life you will find alot of things that you are dependent on.  Some of these things will be good and some will be bad.  You have to take stock and make changes where necessary.  If you are dependent upon something that is bad for you come up with a plan to change that dependence.  Make it go away.  If you are dependent upon things that are good for you figure out how you are going to continue to nurture that dependence. 

There is a corelation between those who sit around on the equipment and those who make no gains.  They tend to be the same people!  My belief is that they aren’t at the gym to work, they are at the gym to socialize.  You see these people sitting and taking up the equipment and then talking to people who stop by.  They have their own little club within the gym.  These people are the reason I have always worked out early in the morning.  I get to avoid their social interruptions.

I can build muscle and burn fat at the same time.

I can eat well and still not gain alot of fat.

I can be consistent about my workouts.

I can blog consistently.

I can continue to grow because I have not yet reached my genetic potential.

I can lift heavy weights.

I can continue to get stronger.

I can teach others what it is I am doing so they can replicate it as well.