bigDman’s Ultimate Off-season Training Log

[Alcoholiday]

Originally Posted by bigDman

because you arnt suppose to put anything with them is slows down the speed at which it gets metabolized that is why I take whey 20 min after

are you sure about that?

I wouldn't listen to that, personally, and worry about getting in more calories any way you can. Justin Harris over at elite said,

For Justin Harris in Nutrition:

Hey, I love reading your posts and have used many of your methods with great success. I have two questions regarding supplements that I hope you can answer.

1.) I have finished reading a few research studies on β-alanine and from the results I'm going to add it to my diet. The question is regarding the dose and time(s) of dose. The studies have conflicting information. So when and how much should I consume?

2.) I have been taking 3 scoops waxy maize w/ 2 scoops of protein after training, but I have come across aricles and posts stating that protein will interfere with the speed of absorption of waxy maize. Should I continue what I'm doing or take the waxy maize alone after training and 20-30 minutes later consume my protein.

Thank you for your time!
and
Thank you for clear information and helpfullness in a very muddled industry



1: With any supplement like that, you're going to get tons of conflicting information.

Here's some background for everyone on Beta-Alanine:
Beta-alanine is the rate-limiting amino acid for Carnosine. Carnosine is a di-peptide (two amino acids) protein that does "the work." It scavanges the "crap that makes you tired" from the muscle.

If you have my Seminar DVD, you know that rate-limiting amino acid means the amino acid in smallest amount THAT DICTATES HOW MUCH OF THE WHOLE PROTEIN CAN BE USED.

The other amino in Carnosine is L-histidine. But, the amount of Beta-Alanine decides how much carnosine your muscles will have.

I recommend adding at least 4g of Beta-Alanine per day. You would preferentially add this in 2 doses of 2g.

We include Beta-Alanine (along with other products) in our LEVERAGE that will be coming out soon.
We actually include a daily dose of 6g of Beta-Alanine, which will definitely make a noticable difference in your tolerance to exercise.


2: When I was doing my initial research on Waxy Maize, there wasn't a lot of info. At that point, Vitargo was the only high molecular weight on the market.

When TrueProtein.com came out with Waxy Maize, I was one of the lucky people to be able to test the sample versions of the product.

There is a lot of confusion about WM. WM isn't a sugar. It is a VERY, VERY, complex carbohydrate. That is WHY IT WORKS. Because of its incredibly high molecular weight, it has an incredibly low osmolality.
This means that is powers through your stomach into the small intestine where it is absorbed.

People have liked Dextrose because it causes a rapid rise in insulin....when it gets in the blood steam. The beauty of WM is that it is already through the blood stream and being taken up into the muscles before a sugar with a low molecular weight even gets into the bloodstream.

Amino acids (protein) has a lower molecular weight. My initial feeling was that a product with too much low molecular weight aminos added would raise the osmolality of the whole "mixture." This would negate SOME of the benefits of WM.

My feelings are this: As long as the protein is less in gram total than the Waxy Maize, you should be fine.
I mix my protein with my waxy maize.

When I use waxy maize to load/bloat up in weight before a meet, or before a training session, I keep the protein lower. (as I include this in-between whole food meals after weigh ins).

In our product LOAD, we include HMW carbohrates (introducing the NEXT GENERATION of HMW carbs) with specific amino acids.
This would be a product you would use before training and after making weight to "load" up before the meet.

Our product Vast 3 contains HMW carbs, but also includes protein.

Long story short: you're fine

[bigDman]

Originally Posted by Alcoholiday

are you sure about that?

I wouldn't listen to that, personally, and worry about getting in more calories any way you can. Justin Harris over at elite said,

yea there is still conterversy.


Today had an okay workout. I wasn't suppose to lift til tomorrow, but I needed to lift today. I wanted to get some heavy weight in my hands

Foam Roller Press
45x10 135x5 185x3 225x1 245x1 275x1 (butt came off bench) 255x0 (left shoulder said no) 255x1
Triceps Death
185x14 (1boardx5 2boardx5 3boardx4)
Chin Ups
x10 x10 x10 x10 x5 x5 x5
Face Pulls
#3x15 #3x15 #3x15


Vid comming soon

[marygrace]

So many chinups! I hope to be able to do one or two within the next couple of months. What do the face pulls entail?

[bigDman]

Facepulls





video

[liftintexas]

Originally Posted by bigDman

Triceps Death
185x14 (1boardx5 2boardx5 3boardx4)

I haven't braved tricep death yet. Very impressive.

[pjb923]

Nice benching. I never thought of using a foam roller instead of boards. I guess it would be equal to around 3 boards?

[bigDman]

Originally Posted by liftintexas

I haven't braved tricep death yet. Very impressive.

They are great. I really like him
here are videos of when i got up to 195x20!

Originally Posted by pjb923

Nice benching. I never thought of using a foam roller instead of boards. I guess it would be equal to around 3 boards?

well prolly 2-3 it gives when you bring the bar to it. So it is easier on your shoulders

[Simon C]

I sometimes use phone books lol, they give a bit more than boards too. I did boards today too, and had to stuff 2 phone books into my shirt haha.

Nice vids man, impressive strength - that Triceps Death thing looks interesting.

I'm not sure about other feds, but in the IPF you definitely need to keep you but on the bench, and keep you feet flat on the floor, heals touching, and the sides of your feet shouldn't come up either

The boards seem to be held at the wrong angle, as when you hit them, they go from not touching you, to smacking your chest. You also seem to be bouncing it pretty hard, but that's okay I guess, aslong as you're consistent.

[bigDman]

Originally Posted by Simon C

I sometimes use phone books lol, they give a bit more than boards too. I did boards today too, and had to stuff 2 phone books into my shirt haha.
Whatever works man

Nice vids man, impressive strength - that Triceps Death thing looks interesting.

I'm not sure about other feds, but in the IPF you definitely need to keep you but on the bench, and keep you feet flat on the floor, heals touching, and the sides of your feet shouldn't come up either

yea you always have to keep your butt down and most feds dont care about the feet
The boards seem to be held at the wrong angle, as when you hit them, they go from not touching you, to smacking your chest. You also seem to be bouncing it pretty hard, but that's okay I guess, aslong as you're consistent.

Yea it was my little brother holding them so I get by with what I have. As for boncing yes very much. 20 reps with an 8 rep max lol and plus its a tri exercise as long as im hitting lockout


WHEN DO I GET MOVED TO THE PL SECTION

[bigDman]

Squat
45x10 135x5 185x3 225x1 275x1 295x1 315x1 315x1 315x1 315x1 315x1 (all 315s where a little high)
*belt on*
315x1 315x1 315x1(all good)
I have to be the only guy in the whole world whos regular squat is like 50 lbs weaker then his box squat... I guess just means that I will pwn shit when i get in equipment. I can lockout anything!
Speed Pulls
325x1 325x1 325x1 325x1 325x1 325x1 325x1 325x1 325x1 325x1 325x1


A nice little rant will be coming soon

[Simon C]

Originally Posted by bigDman

WHEN DO I GET MOVED TO THE PL SECTION

Heh, just pm JP lol

[L'ilJ]

Originally Posted by Simon C

Heh, just pm JP lol

you should cc UConnJulie too since she's said she's helping JP out w/mod duties since he'll be MIA for the next couple days.

[bigDman]

got it
Alright I have a plan
My squat sucks at the bottom as does my bench. I Have been debating on whether or not to work on my reversal strength and thats it or just keep what I am doing and start using gear because they will help exactly where I am weak. and decided its time to start lifting with the big boys

Other then that i fixed my diet. my goal is to lean up before I bulk. I am going to attempt to get a 6 pack at 210 then once I am 210 im going to permabulk to 275 ish
Diet is going to look something like this

Meal 1
4 eggs
3 fishoil caps

Meal 2
Almonds
Protein Shake

Meal 3
Leftover meat and veggies from night before

Meal 4
Ham and cheese sandwhich
Lacrosse Practice
Meal 5
2 scoops Waxy Maize
5 g Creatine
LIFT

Meal 6
3 scoops Waxy Maize
Protein Shake
5 g Creatine

Meal 6
Meat and veggies whatever the parentals make
3 fish oil caps
Multi

Meal 7
Casein and PB

[EricLikesLifting]

If you actually get up to 275 you will be an absolute beast man. hahaha I can't wait to see that.

[bigDman]

Originally Posted by EricLikesLifting

If you actually get up to 275 you will be an absolute beast man. hahaha I can't wait to see that.

i got 275 before wrestling... off 1 board