Post 1
Doggcrapp:
"Mondo I find 9.5 out of 10 times that someone stops gaining its his diet that is the problem. Eight out of 10 times that same lifter wrongly thinks he is overtraining or his workouts are off. The other 2 out of 10 times that person thinks his supplements or 'juice' is the problem. I keep trying to brainwash people SUPPLY AND DEMAND, SUPPLY AND DEMAND--if you can make a demand (hard enough training) you can meet the supply (abundance of protein grams). I love when people come to me with this problem of not making gains anymore and they go thru this intricate workout, supplement, and sauce fix and all i say is "double the serving size on all your protein drinks and make sure the post workout drink is 100grams at least." Boom! they take off gaining again. I know you don't know me from adam but trust me on this one. Food (protein) is your anabolic. Anyone in this forum who is at a true stalemate, I ask you to try 500 grams a day of protien for 6 months and then come back in here and tell me what you look like. Training is the engine, food (protein) is the gasoline and juice is the Nitrous oxide system. Mondo i would say hit 2 grams per lb of bodyweight that you want to be=500grams. That could be about 200-250 in protein drink grams and you can easily eat the rest."
Post 2
Question:
DC, I like your protein advice. How important do you think the carb and fat cals are? Do you think gaining muslce is more dependent on protein intake, total calorie intake, or both?
doggcrapp:
Well if your not meeting your energy requirements some of the protein your ingesting is going to be used as a fuel source. I like omega-3's (flaxseeds) and extra virgin olive oils (mono unsaturated fat)--118 calories per tablespoon. I throw 2-3 tablespoons in my morning and afternoon shakes but not in the post workout or bedtime ones (self explanatory). Go slow with olive oil or you will be seatbelting yourself to the toilet the first couple days. As far as diet I am like Palumbo in that aspect...I like high protein, moderate (good) fats and low to moderate carbs..I eat the amount of protein grams I want to ingest first and if its before 6-7pm I satisfy the rest of my hunger with carbs. If I go to mcdonalds I'll blast as many hamburgers as I can and skip the fries. (laughing) but true. After 6-7pm I will go high protein and trace to low carbs (example huge steak and alot of a vegetable but no rice, pasta or bread). This is the way I have found thru trial and error that I can keep myself and people I train fairly lean but still have them gaining at the highest rate. Im sorry im not a calorie counter at all. Im a protein gram counter. I weigh myself and others once a month on the same scale and if they are not gaining I already know they are on high protein so I fix the problem with added mono unsat's (olive oil), flaxseeds and some extra carbs here or there. I trained a 188 lb (former cornerback-NFL only one year) and got him up to 232 and then he stopped gaining. I tried everything to get him going again but after his protein intake I just couldnt get him to put enough food down the hatch. And I really got on his ass about it too. He was burning up every thing. He loved ice cream and I said **** it--get your protein in but pound down 1/2 gallon to a gallon a day before 6pm--he did and very quickly after that shot up up to 265 or so (with striations everywhere still). Moral of the story? I got no idea--dont follow that method.
second part to the question--i think gaining muscle is most dependant on protein along with hydration and glutamine intake AS LONG AS the BMR/energy requirments are met.
Post 3
He trains 4 weeks balls to the wall his style of rest-paused and then 2 weeks "cruisin" of more of the normal bodybuilding style, more then one exercise and set per muscle, to find new exercises for his 4 week blasts and recharge i think he said "keeping the hpta as optimal as possible shores up all the (sickness, depression, lethargy, injury, recovery, gains) problems people have."
Doggcrap
"As far as diet during those two cruising weeks, I have others and myself eat the same things just at the amounts I want. I usually eat for function which is completely stuffing myself but during those 2 weeks I eat to satisfy hunger which brings me down probably to 400-450 grams of protein or so. Sometimes I dont and just stay with the 550 on alot of those days. During the 4 weeks I honestly never miss meals, but during the 2 weeks cruising I will allow myself 4-5 meals a day (still high protein). Mostly five is the usual count. Continually blasting down 6 meals a day whether your hungry or not can get tedious. "
Post 4
Question:
Thanks for the wealth of information. Best stuff I've read in years. I have 2questions for you about how you eat. What the f### are soy grits? And why do you use flaxseeds instead of flaxseed oil?
DoggcrapSoy grits= 22 grams of protein /140 cals and 12 carbs per half cup --throw it in your oatmeal. I search for the lowest cost route to get in the most amount of viable protein...One bag of 28 ounce soy grits costs $1.75 to $2.25 and I get free shipping--you cant beat that for 7 to 8 servings of it. Try this place---http://store.yahoo.com/vitaglo/6326.html
The other question--Flaxseed oil is great for omega-3 except there is a problem. You get the most amount of lignans in ground flaxseed. You lose all or alot of it when processed into the oil. Even when you use the high lignan oils. The below study suggests ground flaxseed is on level with nolvadex/tamoxifen.
Thompson LU, Li T, Chen J, Goss PE Nutritional Sciences, University of Toronto, Toronto, ON, Canada; Medical Oncology, Princess Margaret Hospital, Toronto, ON, Canada
Epidemiological studies and biological properties of mammalian lignans derived from plant precursors (phytoestrogens) suggest that they may have anticancer potential. Flaxseed, the richest source of mammalian lignan precursors, has previously been shown to reduce the mammary tumor number and growth of established tumors in rats.
The aim of this study was to examine, in a randomized double blind, placebo controlled, prospective clinical trial, the effects of dietary flaxseed on tumor biology, urinary lignan excretion and side effects in patients with newly diagnosed breast tumors.
Patients were randomized to either a 25g flaxseed containing muffin (6 pre-, 17 post-menopausal) or a control (placebo) muffin (4 pre-, 12 post-menopausal). At initial diagnostic core biopsy and at definitive surgery, (a) tissues were analyzed for rate of tumor cell proliferation(Ki67 labeling index and score), c-erB-2 expression, and estrogen (ER) and progesterone (PR) receptor levels, (b) 24-hr urine samples were collected and analyzed for lignans, and (c) 3-day diet records were analyzed for nutrient intake.
Side effects were monitored. Mean treatment times were 39 and 38 days in the placebo and flaxseed groups, respectively.
In postmenopausal women, significant reductions (21-33%) in Ki67 labeling index (p<.036) and scores (p<.029) and in the c-erB-2 expression (p<.040) were observed in the flaxseed group but not in the placebo group. These changes are comparable to those seen with tamoxifen using similar study protocol. No significant differences in the ER and PR levels and in caloric and macronutrient intakes were seen between groups and between pre- and post- treatment periods.
Significantly higher post-treatment urinary lignan excretion was observed in the flaxseed group compared with placebo and with pre-treatment levels. No significant adverse effects of flaxseed were reported. This study showed, for the first time, the potential of dietary modification with flaxseed and its components such as the lignans, in reducing tumor growth in patients with breast cancer comparable to the effects seen with preoperative tamoxifen.
They used ground flaxseeds in this study (flax meal). You can buy flax meal but it goes bad quickly so the best way in my opinion is grind them in a coffee grinder and throw them in your oatmeal. Before grinding the seed's shell protects it and it will keep that way for a long time--once ground I think you only have roughly 48 hours (could be wrong on that--its something like that) before they go rancid--its cheaper and easier to just buy the seeds and grind them then to buy flaxseed meal
Will Brink:" The implication of the above study is obvious for women, but men reading this should see the clear potential benefits: flax seeds and high lignan flax oil may be a natural anti estrogen as powerful as Nolvadex and would explain why I have seen reductions in gyno in men taking high amounts of flax oil"
Flaxseeds are about 90cents a lb--one
tablespoon is 50 calories and 2.5grams of protein--you can get them at any health food store in the bulk bin.
POST 5
Question.
Have you followed this type of work out and cycle theory while dieting?
Doggcrapp:
Yes but I am a firm believer in using cardio to take off bodyfat than screwing with the diet that built you all that muscle. I see the main problem of unsuccessfull precontest bodybuilders is they drastically change their diet that made them a huge bodybuilder in the first place. Its almost like a panic comes over them. These are the guys you see walking around huge offseason and show up at contests like scarecrows and losing 30lbs of muscle along the way. I like people to stay with the diet, but unlike in offseason to be real strict with it at night(i.e. low to trace carbs after 6-7pm as stated previously). Combined with the low to trace carbs after 6-7pm I have them do 45 minutes of cardio upon awakening (with fat burning compounds)and that works for almost every single person like a charm. In the rare case (hasnt happened yet)that it doesnt work for someone--I will make the low carb phase one hour earlier (5pm)--I havent had a problem yet getting anyone shredded so until I do theres not much more I can say....In my opinion the most important thing to do is not to panic and radically change your diet! Your continued training and eating like it is in the offseason is what is going to keep every iota of muscle that you have built on you...let cardio do its work and take the bodyfat off of you.
I feel the worst diet is the diet that someone cant stand to be on and their pissed because they cant eat something. If I am training them (dieting wise) the 45 minute cardio is mandatory(no exceptions) -the low to trace carbs after 6-7pm is mandatory (no exceptions) but if they want chocolate chip cookies or ice cream or something to that effect I tell them to blast it, eat as many cookies as you can possiblly eat so you dont crave it for at least two weeks. They can do that if they follow my two rules--1)they have to gulp down a protein drink before eating anything like that. 2) it has to be before 6pm. I do this for two reasons--mentally for their spirits and two probaly for my peace of mind--I have it stuck in my head that the body strives for homeostasis at all times and losing bodyfat is a war - I like to think I am tricking the body into thinking its not on a diet---and boom before it knows what hit it-6pm comes around/glycogen stores gradually utilized for rest of the night and during sleep and POW 45 minutes of cardio first thing in morning (rest of diminished glycogen stores and then bodyfat)
Post 6
Question
I am having a hard time shoveling down all the food and protein and this week was the worst. I am starting to gag just thinking about the next protein shake, steak, or chicken that I have to consume. My weight gains have been stuck the last 2 weeks and find that I am having a hard time getting above 250 lbs( weighing 244 as of today). Any ideas for increasing the appetite? I am using IP's eq and prop/suspension, but the Eq has not given any increase in appetite
doggcrapp:
Not so much as increasing the appetite as I saw a couple guys suggest some compounds in this thread---but a simple way to keep the scale going up. I run into the same problem from time to time and I know I cannot eat any more than I do.....the saviour for me is extra virgin olive oil--I work my way up to 3-4 tablespoons per protein drink...118 calories per tablespoon of a mostly monounsaturated fat (besides its other health benefits)--I have a highly active job, and train hard and I dont know of another bodybuilder who eats more than I do, yet still I hit sticking points where I know I am tapping out energy/glycogen resources---I kick in the olive oil and I dont have to eat any more than I do but the scale goes up again. This just happened again recently where I've been stuck at 282lbs for about 5 weeks....Im pounding down 4 tablespoons of olive oil per shake this last 10 days and I havent hit the scale yet but I already know things are moving up and can feel what is happening. Olive oil has an abundance of other benefits energy wise and bodyfat wise if you do a good study on it. I train some black guys and while black guys have superior genetics these guys just cant freaking eat!!! Olive oil is their godsend. I had a very thick black guy I trained who came to me stuck at 245lbs for a very very long time(years)...he olive oiled his way up to 290 in about 8 months time and turned himself into a superheavy.
Post 7
Question
Also, how much fat per day do you take in in grams, and how many grams of carbs?
Doggcrapp:
honestly I have no idea, I am continually into "accumalation of muscle" mode and I think if you start counting fat grams and carb grams in a size building program you'll drive yourself nuts. Personally I eat like the following every meal.....65 to 110 grams of protein down the hatch is imperiative, then I satisfy any other hunger needs with complex carbs......the fats I take in (besides whats in red meat and eggs etc) are flaxseed and extra virgin olive oils. After 6-7pm I lower my carbs dramatically and only take in protein and (low carb vegetables). I dont get fat this way. If I come to a sticking point with my bodyweight I start with one tablespoon of olive oil in my protein drinks and make my way up to 3 or 4 tablespoons over a weeks time. I dont include olive oil in my nightime protein drink though. As long as I get in 450 to 600 grams of protein in a day things keep moving upward. Ive never gained muscle easily (ever)-its a continual meticulous process for me.....thru trial and error Ive found simple things like 550 grams of protein and olive oil to get my calories up (when the eating gets tough) has been the key. I am ectomorphic and my mother was painfully skinny and I seem to be built on her lines---I know my body would love to weigh 168 to 175lbs normally without ever training--I've really had to put my time in at the dinner table for the past decade (plus) and it gets seriously annoying sometimes....but I do believe that the plate in front of you 6 times a day is what makes the difference between 97% of the 185-225lb bodybuilders out there and the 3% of the 260 to 310lb bodybuilders out there.
Post 8
Question:
How would you change things up when cutting or dieting for a show. I know you would instill the no evening carbs, morning low level cardio, and protein through the roof but it seems when I diet down I end up flat and definately smaller. If you could go into a little depth on the different approach on dieting, training, and supplementation, it would be greatly appreciated. I hate busting tail in the gym and eating by the clock to lose alot of hardearned muscle in the process.
Doggcrapp:
I am under the opinion of "if it aint broke dont fix it"---meaning what you did training and protein wise to be a huge bodybuilder in the offseason will keep you being a huge bodybuilder in a contest. I like people to train heavy still (at a safe rep range) and keep their protein high (with low carbs at nite) and let the cardio and supplements take the fat off. Im sorry to be so simple but an hour of cardio in the morning upon arising 16 weeks out (# of weeks depending on your bodyfat) with whatever fat burning compound/s you want to use (usnic acid, ECA, or clen etc, etc) during the day is going to get you shredded. Severely changing your diet, panicking, being obsessive/compulsive with precontest cardio etc is the surefire way of coming in flat, catabolized and a shadow of what you should be up there. (I trained a guy a couple years back who wanted to compete ---he was a hard 287lbs and I told him he wasnt ready (he had just gotten up to 287lbs--I brought him up from the 240's...but I felt he needed to get some of his weaker bodyparts up--calves, more back width)--he wanted me to train him for the show but I refused and he was pissed. He went for it on his own and this guy was so obsessive compulsive he ate tuna or chicken and rice 4-5 times a day and cardio 2-3 times a day for 45 minutes to an hour for his whole precontest. He weighed in at 206lbs onstage (206!!!) he was 287 fairly hard in offseason. I shouldnt even have to say he got smoked--finishing 13th I believe out of 16 competitors. I feel if he had his head on straight he could of come in at 237 to 242lbs and done much better (still no calves)---I like to see people get inside out-- just nasty shredded 14 days out and cruise in---
Originally Posted by SwoleCat
...you nailed me for not researching 
