Increase Strength & Size Trail 1 12 Weeks

That’s all the data you need!


Sounds like it’s working for you, like @TrainForPain says. He tagged me because I’ve mentioned frequently that eating a ton of food is way harder for me than most people. I’m a bit of a white-knuckler when it comes to just doing things like that, but spices, hot sauce, and learning to cook a variety of vegetarian dishes and adding chicken to them afterwards all help a ton.

Again - if it’s working, don’t mess with it. Just pay attention to your “binges” - I don’t really know what you mean by that - for some people on here, a “binge” is just a bit too much lean meat, and for other people, a binge is days of sugar gorging. If your binges are leaning towards the latter, even if infrequently, it’s a sign that your body is not satisfied with your base levels of nutrition.


Right on man, good looking out.

I thought we all use the term “binge” the same.

Anytime I use that word I am exclusively talking about a CHO binge. Shit man I would love to huff down a buch of chicken. Nope, I turn to sugar.

It goes something like this:
Day starts with a treat meal, moderate but rewarding like some pancakes or a slice of cake.

The rest of the day is suppose to some pasta or rice. But nope, I go back and finish the cake. Then say “fuck it” and head to the store and get ice cream. A pint!

Then afternoon rolls around and I tell myself, I already fucked up so might as well go buy those candy bars you have been craving.

By bedtime I am full, happy but not satisfied so I end up with a bowl of cereal with cheesecake.

Next 3 days I feel like swimming off baby beach hoping for a shark attack.

That is a binge. They set me back at least 4 days with lost training and calories.

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woke today and could hardly get out of bed due to slipping my lower back yesterday testing my 1RPM.

resting for the next 4 days solid with good solid nutrition. it is what it is.

Feeling better today. going to sit around the house and eat fresh wahoo (ono), eggs, ect and hopefully NOT grab ice cream or a shave ice. I will prevail!

benefits and setbacks of living in Hawaii. Fresh fish and shave ice.

actually i was investing the time reading the forums, getting to know some of you.


I just read your bio. We are the same height, however, I was born when you went to your first contest in ft.walton beach so you have a few years on me, lol.

since you have so much experience with the golden era i was wondering about the diets back then. i studied gironda’s guys and was a huge fan of ric drasin and bummed he past away.

he made several videos clearing the rumors that arnold and most of guys actually did stay away from carbs until sunday (junk day). he said many times “we all did what vince told us to do but some would hide it”

for the CHO doubters!
“You question me on our carb intake and our protein intake when we train so hard and many of you asked its impossible to train and get big on the amount of carbs we were taking in, well no its not”
-ric drasin (RIP)

just wondering your thoughts. most of todays info will focus toward carbs.

thanks for taking the time

If you’d like to see some more high protein/fat and low carb approaches to training and nutrition, check out Jon Andersen, who was recently featured here

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Being on the east coast, we didn’t know much about diets suggested by Vince Gironda. Up through 1976, I just kept protein high and cut back on processed foods and all sugar, plus never adding any fat to my diet. I figured the fat in meat and eggs was sufficient.

When we learned of the success of Joe Means in the 1976 Mr America, winning Most Muscular and not being overly large, we had to know what his secret was. It didn’t hurt that he was from South Carolina and not too far from where we lived. We heard his diet the final weeks was tuna fish and lettuce. I’m not saying that was his diet, just that we heard that it was. I tried it once, but got extremely weak and eventually flat for a show. I dropped the extreme low fat, low carb aspect of my contest diets going forward. What I did keep was a closer eye on carbs.

So, from 1977 on, I cleaned up my diet 12 weeks out from the show I was targeting. That is, I totally removed all processed foods and sugars (desserts, etc). From what was a maintenance diet for my training weight of 240lbs, I reduced the carbs a little every week or so. To do this effectively, I did what I call the idiot diet. I ate the same thing everyday (varying the types of carbs and greens). I stopped almost all fruit. I thought they had too much sugar in them. I never got down below what I would guess was about 150g of carbs. (I had very unpredictable results carb depleting and carb loading, I never tried it after 1978. Once I hit it right, but usually I was too flat.)

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right on thanks for the reply.

have an awesome weekend

thanks man. good looking out!

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I should mention that I didn’t know anyone in town who had ever competed in a bodybuilding contest, and for the very most part very few people tried to improve their body composition by weight lifting or otherwise. I was a pioneer in my corner of the universe. Diets were pretty much a pioneer effort too. There was no internet. The only media information were the “muscle” magazines. There were four to choose that I was aware, i.e., Weider’s, Hoffman’s, Lurie’s, and Rader’s. We eventually migrated to Rader’s Ironman Magazine as the best source for all rational approaches to putting on muscle. I resisted a little as I had come to hope that the routines of the champions illustrated in Weider’s magazine were the holy grail.

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I have heard that from many golden era guys.

I do not think its a coincidence that all the guys from that era had amazing shape with less food, training and drugs.

These days we have a ton of drugs, food and weights and that v taper shape is gone.

i ended up with a lumbar strain. rested in bed for 6 days straight. back in the game. added stretching to my deadlift day. need to go lite for a few weeks.

1800 calories today. 1lb of lamb, 4 eggs, veggies, cheese, oil, water, tea, fruit bar

90lbs x 6
85lbs x 8
80lbs x 10
75lbs x 12

a. incline press 85lbs (20lbs per side/bar) - 2 x 15 (lite accessory)
b. neck press 85lbs (20lbs per side/bar) - 2 x 15 (lite accessory)
c. skull crush 45lbs (15lbs per side/ez bar) - 2 x 15 (lite accessory)

forgot to update log yesterday 01/27/22. 1800 calories lamb, chicken, greens, mayo, cranberries, walnuts, pickles, eggs, water, tea, peanut butter and a snack bar

Rest Day
15min jog
15min walk

1800 calories today from refeed. started day with eggs, cheese and primal ketchup.

its refeed friday! paleo base culture chocolate brownie, vegan macadamia nut milk smoothie with banana, dates, chocolate mint and some other hippie shit. i am far from vegan, however, they make excellent good carb treats (no refined sugar).

also having goat cheese with crackers at a goat farm!

yes a goat farm in maui! who woulda thought

Training Day
70lbs x 6
65lbs x 8
60lbs x 10
55lbs x 12

a. weighted hammer grip pull ups 25lbs - 2 x 15 (lite accessory)
b. dumbbell pull overs 40lbs - 2 x 15 (lite accessory)
c. dumbbell fly 20lbs - 2 x 15 (lite accessory)

Rest Day
15min jog
15min walk

refeed went well. was able to keep it under control. feel great! 1800 calories today. bbq pig, egg salad, veggies, most likely some fish. water and tea. no fruit or snack bar today

changed a few accessories around.

1800 calories today from chicken, mayo, nuts, seeds, greens, fruit, water and tea

100lbs (27.5lbs per side/bar) x 6
95lbs (25lbs per side/bar) x 8
90lbs (22.5lbs per side/bar) x 10
85lbs (20lbs per side/bar) x 12

a. bent rows 115lbs (35lbs per side/bar) - 2 x 15 (lite accessory)
b. dumbbell shrugs 50lbs - 2 x 15 (lite accessory)
c. leg press 50lbs - 2 x 15 (lite accessory)
d. weighted chin ups 25lbs - 2 x 15 (lite accessory)

1800 calories today. fresh crab, eggs, greens, snack bar, oil, nuts, fruit, water and tea

Rest Day
15min jog
15min walk

02/01/22 1800 calories!

90lbs x 6
85lbs x 8
80lbs x 10
75lbs x 12

a. incline press 90lbs (25lbs per side/bar) - 2 x 15
b. skull crush 45lbs (15lbs per side/ez bar) - 2 x 15
c. lat pulldowns overhand wide 100lbs - 2 x 15
d. lat pulldowns underhand close grip 100lbs - 2 x 15


1800 calories!

Rest Day
15min jog
15min walk


1800 calories

285lbs x 1 (1 RPM - 45/45/10/10/10 per side + bar) tested 01/19/22
Deadlift Stretch 10 Minutes

175lbs (70lbs per side/bar) x 5 (60% 1 RPM)
175lbs (70lbs per side/bar) x 5

a. neck press 85lbs (20lbs per side/bar) - 2 x 15
b. dumbbell pull over 40lbs - 2 x 15
c. weighted hammer grip pull ups 25lbs - 2 x 15