Dear Testosterone Nation,
This seems as good a place as any to introduce myself.
I am a 19 year old college student seeking sound knowledge, expert advice, and enthusiastic support from a group of like minded individuals.
“The intelligent and relentless pursuit of Muscle”/“Unapologetic muscle building elitists”
Looks like I have come to the right place.
My background in athletics has focused mainly in endurance and team sports. In high school I was a nationally ranked swimmer and I hold a few records at the sectional level (California high school swimming does not have state level competition unfortunately). I played Water Polo and Basketball as well with very average records. I rowed crew at the Division 1 level for 1 year in one of the countries most successful programs. Beyond scholastic athletics I have won several Triathlons and X-Terras in the U-20 division. While I a powerful cardiovascular engine and am fairly “cut.” I am missing any kind of muscular volume. I am way too skinny: 6’7" 190lbs.
Now that I am no longer rowing I am hitting the weights with abandon. I have begun training with the DoggCrapp method. Although I have not done hypertrophy specific training for 2 years as it recommends, i have been training incredibly hard in Crew, upwards of 25 hours per week and have a solid well rounded muscular foundation and knowledge of injury prevention.
Here are my goals for the next 12months:
- 1-2lbs gain per week for 25 weeks through DC
- Increase bench to 1.25x bodyweight- Currently my weakest lift. The chest was neglected during crew training, plus I have a 6’10" wingspan which is not conducive to a strong bench.
- Squat to 2x bodyweight- Currently 1.25 for 3 reps. I have strong legs but they are very long and I have high hips.
- Deadlift to 2.5x-Currently just shy of 2x bodyweight
- Military Press to 1x- PR is 135lbs, need to add 50lbs
Here is what I am doing to get there:
Nutrition: 6-7 meals a day:
1.Wake-up: (5/90/5) Whey/casein mix Protein with milk, Fish oil, Sports multivitamin with extra Iron
2.Breakfast: (40/30/30) first solid meal. 70/30 complex/simple carb split. Dietary fat from nuts/avocado, lots of fruit, Eggs + another scoop of casein protein.
3.Post Workout:(40/50/10) Double serving of whey+ 5 grams creatine, 1 banana, 1 apple.
4.Lunch:(20/50/30) Protein and fat comes from meats, dairy (milk, cottage cheese + small amounts of yogurt for flavor, cheeses), eggs. Spinach salad with mixed vegetables and olive oil, balsamic vinegar, and apple cider vinegar. Carbs come exclusively from vegetable sources. (No potatoes, corn, or soy), Fish oil supplement
5.Snack: (10/50/40) Casein protein shake, nuts, beef or turkey jerky. Fish oil Supplement
6.Dinner: (20/50/30) Same as lunch, but smaller in volume.
7.Before Bed. (5/90/5) Whey/Casein mix with milk, fish oil supplement
Training: DC Method
Single heavy (with warm-up sets) set using RP to work to technical failure multiple times
ABA-BAB MWF split
A)Chest-Shoulders-Triceps-Back Width-Back Thickness
light cardio TuThSatSun
Keeping every lift recorded in a training log-Must improve every workout or switch to a new exercise for that body part.
That’s all you get to know about me for now. Thanks for reading. I am open to any criticism, advise, and comments about my nutrition, training, and goals. I am looking froward to becoming an active member of T-Nation.