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Thread: Go Time! | McCarver's 2016 Olympia Prep Starts NOW!

  1. #834
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    Quote Originally Posted by DallasMcCarver View Post
    It's currently...

    Day 1
    Back focus w/ compound heavy movements
    Bicep blood work

    Day 2
    Chest
    Font and side delts
    Tricep blood work

    Day 3
    Hamstrings / glutes
    Calves

    Day 4
    Back - mainly machine work and pull down movements to avoid over doing it on the over back.
    Rear delts

    Day 5
    Arms
    Maybe some ab work :/

    Day 6
    quads

    Day 7 off



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    Hi Matt

    iam currently doing a two back days a week just like Dallas Could you describe a typical heavy compound Day ?

  2. #835
    IFBB Pro DallasMcCarver's Avatar
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    Quote Originally Posted by miles14r View Post
    Dallas, when it comes to calf training do you just train to maintain or are looking to get them even bigger?
    I'd never really half as train anything to "maintain" if I'm going to do it I'm going to do it right. That being said my calves are obviously a dominant body part so I don't prioritize them in my training. They don't get near as many sets and mostly come at the end of training, but the intensity never is less than everything else.


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  3. #836
    IFBB Pro DallasMcCarver's Avatar
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    Quote Originally Posted by ronzefar View Post
    Hi Matt

    iam currently doing a two back days a week just like Dallas Could you describe a typical heavy compound Day ?
    This week was

    1. Dead lifts
    Work up to an all out set to failure, which was 7 plates per side for 7 reps.

    2. Bent over DB rows
    - head places on top of incline bench in order to ensure control and isolation.
    - hard explosive elbow drive controlled eccentric.
    3 sets 10-12

    3. Wide grip d handle pull downs
    3 sets 10-12

    4. Low cable rows using rope
    Superset w/ a variation of close grip pull downs.
    3 sets 10-12 each

    5. Barbell rows
    4 sets 10-12





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  4. #837

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    Quote Originally Posted by Mjansen View Post
    Here is an update as to where Dallas is at currently with his diet.

    Training Day Meal Layout Jan 25


    o For the time being I would like you doing a caloric dense meal on the night prior to Legs and Back Number 1 so for now Friday and Sunday Nights. Have 5 of your 6 diet meals on this day + 1 free meal.

    o Meal 1
    5 Whole Eggs
    150g oats raw
    100g Blueberries
    32g Almond Butter
    3g Omega 3
    1TB Flax seed

    On back and leg training days
    6 whole eggs
    3 muffins (whichever kind you want just keep consistent just no mini muffins lol)

    Meal 2 Pre workout Meal
    500g Any cooked potato
    6oz - 90/10 Grassfed beef cooked
    14g Coconut Oil
    75g Cooked greens

    Meal 3 Post workout Meal
    350g Jasmine Rice cooked
    6oz Chicken Cooked
    70g Avocado

    Meal 4
    450g Sweet potato cooked
    6oz Ground Turkey cooked (not 99% most typically have like a 93/7 or something like that which is what I have calculated in here)

    Meal 5
    6oz - 90/10 Grassfed beef cooked
    3 Whole Eggs
    210g Jasmine Rice cooked
    1TB Flax Seed

    Meal 6
    350g Egg Whites
    4 slices of Ezekiel cinnamon raisin or 5 slices of regular food for life bread.
    32g Almond Butter
    1 TB Flax Seed
    (thinking at night if you wanted you could make French toast here)

    Intra workout Layout sip on Pre/ during / post
    Start to sip on way to gym:
    30g Amino/BCAA
    5g glycerol
    5g Citrulline Malate
    4g taurine
    5g creatine
    10g glutamine
    2 g beta alanine.
    75g of Carbs from dextrins. 1 liter of water
    75g of carbs on leg and back training days (if you can stomach this you can bump this to 100g)
    Most pro's include 10-12oz. protein with each meal. What's your rationale for having so much less?

    Thanks for all your answers.

  5. #838

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    Quote Originally Posted by highflyer1818 View Post
    Most pro's include 10-12oz. protein with each meal. What's your rationale for having so much less?

    Thanks for all your answers.
    Again more than one way to skin a cat here but I base protein intake off of LEAN body mass of the individual and from there multiply by 2, for Dallas that is a little over 500g a day. Dallas was eating 10-12oz a meal for most of his BB career prior to use starting to work together. The fact of the matter is that there is only so much protein that an individual can utilize and the rest is stored or the body tries to convert it to a carbohydrate, I would rather place his protein amounts at what can be utilized and fill the rest of his diet with nutrients that he can utilize IE fats and cars. I also track direct and indirect sources of protein as well not just direct sources from meat itself. The goal is to keep his strength of his mid section strong by keeping it tight and not force feeding food, slowing down digestion and having his stomach distended for a greater majority of the day.

  6. #839
    Forum Legend RMB's Avatar
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    2. Bent over DB rows
    - head places on top of incline bench in order to ensure control and isolation.
    - hard explosive elbow drive controlled eccentric.
    3 sets 10-12


    So Dallas puts his forehead on the incline instead of his chest? I may have read this all wrong.
    Confirm what I already know

  7. #840

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    Quote Originally Posted by Mjansen View Post
    Again more than one way to skin a cat here but I base protein intake off of LEAN body mass of the individual and from there multiply by 2, for Dallas that is a little over 500g a day. Dallas was eating 10-12oz a meal for most of his BB career prior to use starting to work together. The fact of the matter is that there is only so much protein that an individual can utilize and the rest is stored or the body tries to convert it to a carbohydrate, I would rather place his protein amounts at what can be utilized and fill the rest of his diet with nutrients that he can utilize IE fats and cars. I also track direct and indirect sources of protein as well not just direct sources from meat itself. The goal is to keep his strength of his mid section strong by keeping it tight and not force feeding food, slowing down digestion and having his stomach distended for a greater majority of the day.
    Never understood this "direct and indirect" sources of protein. A food source with just 1% of protein is obviously still a protein source...just not a good one. Are there really coaches out there that only count the protein from meats, eggs and protein powders? Makes no sense at all.

    Even a "carb source" as oats has 13% protein in it which is actually quite high.

  8. #841
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    New pics!!!!I cannot see ANY way this isn't in the top 10 at the Olympia this year!!!






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  9. #842
    Iron Addict guruhonza's Avatar
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    Wow! That's just impressive.
    Lance Armstrong is a winner.
    Chael Sonnen to be next president.

  10. #843
    Forum Leader: 18 and Over bigmikecox's Avatar
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    Damn impressive
    SMOKE WEED EVERYDAY
    2016 NBA Champs...Cleveland Cavs

  11. #844
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    There's the quality.
    Confirm what I already know

  12. #845
    Online Editor Ron Harris's Avatar
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    Top 10 at the O, no doubt.
    Muscular Development Online Editor
    FB: Ron Harris IG: RonHarrisMuscle Author "EvilX10: 10 Tales of Extreme Darkness"

  13. #846
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    Quote Originally Posted by David Baye View Post
    New pics!!!!I cannot see ANY way this isn't in the top 10 at the Olympia this year!!!






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    Holy cow! Bro your looking amazing !!

  14. #847

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    He has no glaring weaknesses! Impressive to say the least!

  15. #848

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    Quote Originally Posted by David Baye View Post
    New pics!!!!I cannot see ANY way this isn't in the top 10 at the Olympia this year!!!

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    Let's be real.. it was fucking bullshit that he wasn't in the Top 10!

  16. #849
    Forum Leader: 18 and Over bigmikecox's Avatar
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    Quote Originally Posted by NaturalLoco View Post
    Let's be real.. it was fucking bullshit that he wasn't in the Top 10!
    I had him in the top 10. Was one of the best conditioned at the O by far
    SMOKE WEED EVERYDAY
    2016 NBA Champs...Cleveland Cavs

  17. #850

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    Deadlift tri-set from yesterdays back training. There was a point to this madness and it was to work with the strength curve approching each portion of the deadlift from full - half - partial so we were working with the strength curve here.


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