M5 is completed as of today. The results are impressive. I am sure that the hard work I did in M5 is going to show even more as I push hard through M6 and a cutting phase. This cutting phase will be explained further on in the post.
The Results Are In:
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:
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.
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.
You can pick up a foam roller at Amazon.com.
Not For the Weak of Heart:
This plan is not for the weak of heart. It is an extreme approach and I will have to be even more disciplined than ever to make it work. It isn’t going to be easy sticking to both the nutritional and and training plans I’ve got laid out.
Mike’s Workout Log:
Matty’s Workout Log:
If you want to experience excruciating, but awesome pain, try lifting the entire rack of weights on your leg extension using 3 seconds up and 3 seconds down and then do a 305 lb. deadlift at the same tempo and follow it up with a “light” squat at 225 lbs. The burn was amazing. Adding the deadlifts before the reverse leg raises makes it difficult to get out as many leg raises. You have to work through some pretty tough pain as you do the leg lefts because the deadlifts fry your back. Matty hit a personal best in his deadlift today. I’d say it is pretty amazing that he has been lifting such a short time and is now up to 175 lbs. on his deadlift!
Extreme results require an extreme plan.
How extreme are you willing to get to obtain the results you want? Comment this post to answer the question.
Until tomorrow…GET BACK TO LIFTING!
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