discipleofmentzer's training log

[discipleofmentzer]

Goal: gain.

Starting stats:
31yrs old
196lbs
5’10”
37” waist
Squat 1RM: 180
Deadlift 1RM: 240
Bench 1RM: 165

Today I start the Advanced Consolidation workout from the book "High Intensity Training the Mike Mentzer Way."

Workout One
(Light warm-ups included but not listed)
Squats to failure (alternated periodically with leg presses) 1 x 12-20 reps
Close-grip, palms-up pull downs to failure 1 x 6-10 reps
Bench to failure 1 x 6-10 reps
Weighted sit-ups to failure 1 x 12-20 reps

Rest 5-7 days (Active rest with daily walking and some hiking for cardio)

Workout Two
(Light warm-ups included but not listed)
Deadlifts to failure (alternated periodically with shrugs) 1 x 6-10 reps
Press behind neck to failure 1 x 6-10 reps
Standing calf raises 1 x 6-10 reps
Weighted sit-ups to failure 1 x 12-20 reps

Rest 5-7 days (Active rest with daily walking and some hiking for cardio)

[goes4ever]

what is your goal? cut or gain?

[discipleofmentzer]

what is your goal? cut or gain?

My goal is to gain.

[goes4ever]

well the thing that would concern me most is that you have had a 7 inch increase in your waist, which might be totally fine with you, I don't know.

Has your chest gone up 7 or more inches?

maybe you could post up your diet

[discipleofmentzer]

well the thing that would concern me most is that you have had a 7 inch increase in your waist, which might be totally fine with you, I don't know.

You must be referring to my intro.

It's fine with me. I was too skinny. My GF says I look better now with a little bit of a belly instead of skinny like I was before. Although I don't want to go up another size and have to buy more pants.

When I started HIT (old workout, not this one,) I was advised to stop doing cardio because it would interfere with my gains. I know now that this was wrong. I also drank a lot of beer for the first year or so of that 2 year period. I'm sure that helped. Now I'm walking daily, hiking weekly, and drinking much less beer.

Has your chest gone up 7 or more inches?

No. More like 3.

maybe you could post up your diet

I'll post it as soon as I get it typed up.

[discipleofmentzer]

discipleofmentzer's diet

My diet is crap, but here it is:

ON Super Muli-pak vitamins

1: instant grits (switching to oatmeal), yogurt, fruit, coffee
(eggs on weekends)

2: 1 scoop ON Whey + milk + fruit

3: meat with some green veggies (eg: chicken + broccoli)

4: 1 scoop ON Whey + milk + fruit or a protein bar

5: large portion of meat with some green veggies in olive oil (eg: steak + salad or pork + zuchinni)

6: bedtime 1 scoop ON Casein + milk

Water all day.

*Workout day changes: Thursday only:

lunch: *pizza hut buffet. 7 small slices.\

post w/o: 1 gatoraid... 45 min later 1 scoop ON Whey w/milk

supper: *Golden Corral buffet. 3 steaks + brocolli + bread.

other meals the same.

[goes4ever]

You must be referring to my intro.

It's fine with me. I was too skinny. My GF says I look better now with a little bit of a belly instead of skinny like I was before. Although I don't want to go up another size and have to buy more pants.

When I started HIT (old workout, not this one,) I was advised to stop doing cardio because it would interfere with my gains. I know now that this was wrong. I also drank a lot of beer for the first year or so of that 2 year period. I'm sure that helped. Now I'm walking daily, hiking weekly, and drinking much less beer.



No. More like 3.



I'll post it as soon as I get it typed up.

no matter what anyone says you NEED cardio whether cutting or bulking, your heart and lungs are #1

[goes4ever]

My diet is crap, but here it is:

ON Super Muli-pak vitamins

1: instant grits (switching to oatmeal), yogurt, fruit, coffee
(eggs on weekends)
too many carbs IMHO, use just one carb source here, ex: oats OR grits, skip the yougurt and fruit and add 2 scoops of whey here

2: 1 scoop ON Whey + milk + fruit again skip the fruit, go with 2 scoops whey

3: meat with some green veggies (eg: chicken + broccoli)how much meat? try for 8 oz approx 50g protein

4: 1 scoop ON Whey + milk + fruit or a protein bar man, way too much fruit in your diet, it will def cause fat gain.

5: large portion of meat with some green veggies in olive oil (eg: steak + salad or pork + zuchinni) good meal here

6: bedtime 1 scoop ON Casein + milk skip the milk and try 2 scoops of whey and a fat source such as flax oil, or 1/4 cup almonds etc....

Water all day.

*Workout day changes: Thursday only: you only lift once per week??????

lunch: *pizza hut buffet. 7 small slices.\ bad, bad, bad........this could be contributing to your waistline increases, pizza isn't horrible once a week but 7 slices?

post w/o: 1 gatoraid... 45 min later 1 scoop ON Whey w/milk after workout you want a fast digesting protein and carb as soon as your done, try 50g of whey and 50-60g of dextrose
supper: *Golden Corral buffet. 3 steaks + brocolli + bread. here you still want no fat after your lift, second PWO meal should be about same as 1st PWO meal but in a solid food, try chicken and rice, or turkey and sweet potatoes, etc....you want this meal to be LOW fat as well, as your insulin leveles will be raised up

other meals the same.

give these ideas a try and I bet you will see some positive changes:buff:

[irongirl]

My 2 cents worth.....I agree with G4E on a lot of it.

meal 1- I agree with G4E- too many carbs. Whey is good, but so are egg whites. If you are like me, you want to eat real food. I have egg whites for breakfast every day

nothing wrong with some fruit- 1 a day is fine. Unless you want to completely restrict your diet, which is fine if that is what you want. If you have a fruit, have a low GI fruit.

Definitely take his suggestion about the post workout meals

Ditch the protein bars. Maybe have one as a treat on the weekend, but otherwise, they are garbage.

[discipleofmentzer]

Thank you both for all the sugggestions. I will post my NEW diet plan soon. I did the chicken and rice last night as a second PWO meal. Oatmeal and eggs for breakfast today... more later.

[discipleofmentzer]

08SE06 workout

Squats
5x45
7x95
3x115
10x135 +10RP (Rest-Pause)

*That was my first time doing 20 rep squats. WOW!

Close grip palms up pull downs
7x150 +2 negatives

Bench
5x45
7x95
3x115
6x135
(wish I had a spotter to do forced reps. He didn't show up.)

Situps
21x45

PWO meal 1: 1 scoop whey & 1/2 bottle gatoraid

PWO meal 2: 2 chicken breasts in olive oil & 8oz rice

bedtime meal: 1 scoop Casein

[discipleofmentzer]

discipleofmentzer's New & Improved diet plan

ON Super Muli-pak vitamins

1: oatmeal, eggs, cheese, coffee

2: 2 scoop ON Whey, almonds

3: meat with some green veggies (eg:8oz chicken + broccoli)

4: 2 scoop ON whey + fruit

5: large portion of meat with some green veggies in olive oil (eg: steak + salad or pork + zuchinni)

6: bedtime 2 scoop ON Casein + 1tbs flax oil

Water all day.


*Workout day changes: Thursday only:

lunch: *pizza hut buffet.

PWO: 2 scoop ON Whey + 60g dextrose

PWO supper: grilled chicken breast & 8oz rice

other meals the same.

[goes4ever]

MUCH better, but just a couple changes I would make.........

ON Super Muli-pak vitamins

1: oatmeal, eggs, cheese, coffee

2: 2 scoop ON Whey add some fat source here, almonds, or flax oil etc....

3: meat with some green veggies (eg:8oz chicken + broccoli)

4: 2 scoop ON whey + fruit

5: large portion of meat with some green veggies in olive oil (eg: steak + salad or pork + zuchinni)

6: bedtime 2 scoop ON Casein here I would add 1tbs flax oil

Water all day.


*Workout day changes: Thursday only:

lunch: *pizza hut buffet.

post w/o: 1 scoop ON Whey & some Gatoraid for quick sugar. change this one to TWO scoops whey, and 50-60g dextrose, forget gatorade, it is mostly the wrong type of carbs.

supper: 2 chicken breast in olive oil & 8oz rice lose the olive oil here, even though it is a "good fat" you want to eliminate fat PWO the most you can

other meals the same.

all in all this diet is good, I think you will see some good changes from this

[discipleofmentzer]

Thanks again. More questions:

Is dextrose just corn sugar?

Can I get dextrose and flax oil at the grocery store, or is there somewhere online I should get it?

If cooking the PWO chicken in olive oil is bad, should I just boil it? Doesn't sound tasty...

I mix the whey powder in milk. Tastes better. Is this bad? Is 2% milk an adequate fat source?

[goes4ever]

Thanks again. More questions:

Is dextrose just corn sugar? yep! you can order it online OR you can purchase it at a brewery store, it is used for making beer, they call it corn sugar at the breweries, cost about a buck a pound. so 5 bucks worth last you a long time!
Can I get dextrose and flax oil at the grocery store, or is there somewhere online I should get it? flax oil, you can get online or you may possibly find it at a store near you, not sure where you live or what u have access too, almonds are always a good choice if you can't get flax, plus some people hate the taste of flax.

If cooking the PWO chicken in olive oil is bad, should I just boil it? Doesn't sound tasty... grill it bro, the only way....lol, I use a george foreman grill and add spices, spices are good.

I mix the whey powder in milk. Tastes better. Is this bad? Is 2% milk an adequate fat source?

well milk is not the best that is for sure, and it is not a good fat source at all.....lol, but if you trying to gain, milk is ok to use.