Walking Beast's Journal

[Walking Beast]

This is the meal breakdown for today. I only count protein. Normally my protein intake while in a growth phase, will be a 200 gram minimum but may be in the mid 200's and rarely at the upper limit. 200 is all I need with the way I eat (carbs with most meals) to gain a good deal more size. As I said Ive been 32 lbs heavier on 200 protein with the same type of meal pattern. I rarely exceed 4 meals. Sometimes five but very rarely 6. If I consume extra food its usually just between meals. Soymilk and smaller items. Which add up.

In the past I ate a massive amount more then this, but now with a much slower metabolism I dont require that volume of food, nor could I process it anymore. Even this amount is too much for me to do consistantly as I will just vomit it up. So it will range like I mentioned.

:

20 chicken nuggets for first meal, (48)(3 tbsp
amino acids) (63)20 chicken nuggets for second
meal, (111)(package of crackers) (119)4
hamburger patties and 4 packets grits for third
meal, (203)12 oz shrimp for fourth meal, (281)(4 tbsp aminos) (301)


The chicken nuggets were a filler to make up for fucking up yesterday's meals. I only ate about a third of my target amount. When that happens Ill usually get some calorie dense food to fill in the gaps, but its better for me to be consistant.

Eating enough shouldnt be an issue moving forward

All my meals are recorded in about a 24-27 hour span, in my own records. That means that my day may end at 7-10 am. I have no sleep schedule, but I give myself that amount of time to finish my meals. Since my digestion is fucked up. Many days it doesnt take that long, today I finished at 6:30 am. I dont stick to a timed routine in anything. My structure has always been chaotic, unbalanced like me, so thats how I function best. Things are only routine for me in the sense that they get done within a certain period of time.

KILL EM N GRILL EM!!

[Walking Beast]

To add to the above post:


The diet is mostly whole food now. No shakes in a long time. Whole food to me is much better. I digest it much better now, shakes give me alot of acid these days. I used to do half a gallon of milk daily. Now Ill have 21-48 oz of soymilk on some days. Other days its all just food and no liquid nutrition. The twinlab liquid aminos I like to add in a few times a day. 3-6 tbsp a day. Havent done those in a while.

[Walking Beast]

Arms and few sets of shoulders


Very good pump today and strength is starting to come back, but kept the biceps portion mostly moderate weight. Triceps I started adding some weight to the stack again with pins.

6 sets of rotator work at the end, cable rotations, 360 reps straight, alternating arms, super light, no rest

(212 lbs after meal)

Alt dumbell curls

35x30 warm
50x15
60x10

Curved Bar Pressdown (strict style as always)

All triceps work is listed in KILOGRAMS

35x60 warm

Alt DB curls

75x5

Curved bar pd

65x70 (warm)

Alt db curls (superset, no rest til line)

50x12
50x4 hammer curls (taking it easy on wrist)
------
Curved bar pressdowns: (superset, no rest til line)

95x35

into

50x7 alt db curls (slow style)

into

50x1 hammer curls (backing off)
-----
Superset

95x23 curved bar pressdown

into

50x10 alt db curl
---
95 + 25 lb plate on stack x18 curved bar pressdown

into

40x15 alt db curls, very slow

no rest
--------
95 +45 lb plate pinned to stack x 12

into

50x7 alt db curls
no rest
-----
95 +45 lb x12 curved bar pressdown

into

55x ?? illegible, alt db curls

no rest
--------
95x15 curved bar pressdowns

into

40x15 alt db curl

no rest
--------

Dropset: (no rest til line)

curved bar pressdown

95x15-20
80x8
65x6
40x10

into

40x12 alt db curls

into

40x8 hammer curls

no rest
----------
curved bar pressdowns

95 +25 lb plate x10

into

40x10 alt db curls

no rest
----------

Incline Dumbbell Curls

50x6 (weird bench here)

Alt db curls

50x9
60x8
60x7
50x8

Dumbbell laterals (just a few sets to get some blood in the traps and delts)

25x30
35x30
40x25
45x20
40x20

super light with these today, since wrist is irritated today

KILL SHIT

[moreps]

To add to the above post:


The diet is mostly whole food now. No shakes in a long time. Whole food to me is much better. I digest it much better now, shakes give me alot of acid these days. I used to do half a gallon of milk daily. Now Ill have 21-48 oz of soymilk on some days. Other days its all just food and no liquid nutrition. The twinlab liquid aminos I like to add in a few times a day. 3-6 tbsp a day. Havent done those in a while.

Are you worried about the detriments with soy, especially increased estrogen? How many grams of protein are you taking in? And how many fats and carbs per day?? You've stated that you cannot squat anymore, nor do deadlifts. Can you do rack pulls?? What is the key for you maintaining, and even, increasing size?? Is it your training? Or more so, your nutrition?

Thanks for the continued inspiration!

[Walking Beast]

Are you worried about the detriments with soy, especially increased estrogen? How many grams of protein are you taking in? And how many fats and carbs per day?? You've stated that you cannot squat anymore, nor do deadlifts. Can you do rack pulls?? What is the key for you maintaining, and even, increasing size?? Is it your training? Or more so, your nutrition?

Thanks for the continued inspiration!

It seems that the negative effects of soy are way overstated. I dont count anything but protein anymore. I used to count carbs, protein and calories, never fats or anything else. My minimum protein target for the day is 200 grams. The other day was over 300 which is very rare, and prior day was 241. There have been times when I kept around 200 and got much heavier that way. So thats all I need at this point. If I need more calories Ill increase the carbs, adding more with my protein meals usually. When I hit my protein requirement usually my calories are where they need to be to gain, with the carbs added in with most meals.

Maybe I can do rack pulls again but its pushing the limits with my discs and has no benefit to me. I can train all the muscles that a deadlift works, individually. Right now traps I cant train directly without causing inflammation bad in my shoulders but I use DB laterals in my own style, to get some blood in the traps.

Nutrition is the main thing definately. If I train hard and dont eat enough then the most I can do is get stronger at a smaller size, without growing. I did this in the beginning when I biked 7 miles each way to the gym for transportaion, and moved furniture all day, then trained massive sessions. I got stronger only but hardly grew. Sometimes not at all. So the nutrition is essential to gain new muscle. Even if the training was much less intense it would be better then training brutal and not eating enough.

Its the combination of both ultimately. I dont believe that it has to be scientific and complicated at all. Just eat enough and train hard enough with enough volume. To me its very simple , the requirements. The execution is more difficult with obstacles and other shit to deal with. Since I train primarily for that vent its not optimum for results and recovery.

Here was yesterdays diet

8 eggwhites, 4 packets grits for first meal,
(52)Asian buffet for second meal, (includes 2
heaping plates of fried shrimp, sushi, bbq
chicken, oysters, squid, asparagus, and some
other shit)(132)(21 oz soymilk) (148)12 oz
shrimp for third meal , (226)(3 tbsp aminos)
(241)

Buffets are rare these days. Asian buffets I just roughly estimate the protein.


KILL THAT SHIT!!

[moreps]

Thanks for the detailed reply. Is your job physically demanding and does it hamper your eating?

[Walking Beast]

Thanks for the detailed reply. Is your job physically demanding and does it hamper your eating?

Really the only thing hampering my eating now is super low energy levels. Stimulants dont even work anymore, so sometimes just crash from exhaustion. I get very little rest from sleep, so sometimes its difficult to stay awake long enough to get down all the food required. That would be the main issue that limits my food intake on some days. The digestion issues Im accustomed to by now but alot of days there is a meal or two missing due to exhaustion. So thats another reason why its better for me to eat larger meals to get it done, but at the same time it gives alot more acid in my throat, so when I can Ill do smaller meals.

KILL THAT SHIT

[Walking Beast]

20 mins cardio, 6 sets of rotator cuff work and

25x60 db laterals.

213 lbs after meal

Just due to feeling like fucking training, I went in and did something. Had to restrain with my wrist and since im probably going to hit chest tommorrow or back, or within the next two days, it all depends.

Been drinking a few 20 oz powerades or waters throughout day trying to hydrate more. Growth phase is in its early stages, one week in now. Arms are are to 18 3/4, 1/4 inch. almost to 19 cold again. So its coming back. Back/chest up to around 51 1/8

I got 13 fatburners. Super HD pills. Bunch of samples and shit. Pre workout packets too. The fat burner pills I may use towards the last few weeks of my growth phase to keep the gains a little cleaner. My diet at times is take all prisoners SHIT KILLING when it comes to getting in decent calories and protein. Im not strict with diet, my goal is to just get it in. I dont eat super sloppy because it will be more shit weight and give me major acid. My days vary. I will post sample days as they happen to give examples of how much a day can vary for me, diet wise. I dont always eat the same foods or same order, just whatever I can get down on a given day. I hate to be in a routine with anything.

So maybe ill add some more cardio with fat burners if gains become too sloppy. Regardless I will add more muscle and strength which is the ultimate goal for this phase.

Ill post my diet for the day at the end of my day (usually early morning)

KILL THAT SHIT

[Walking Beast]

Todays diet


14 egg whites with cheese and 2 packets grits

for first meal, (84)Bag of snack mix and cold

coffee for second meal, (117)bag of snack mix for third

meal,(141)12 oz shrimp for fourth meal, (219) 3

tbsp aminos (234 protein)


Some high calorie filler inbetween. This is a pretty average day nutrition wise right now. Not the snack mixes (mostly peanuts) but the protein. The foods and amounts vary

KILL THAT SHIT

[Walking Beast]

Back


Some more light low volume to let wrists and shoulders heal. Wrist was acting up the most so I had to gauge that and only push it so far:


(214 lbs after previous nights meals)


Hammer Strength Low Row (contractions held)

Reverse dropset (no rest til line)

90x30
180x30
270x15
------
Superset: no rest til line

t bar row

90x15

into

270x10 hammer strength iso low row

-------
Superset

270x20 iso low row

into

135x8 t bar row
--------

superset

320x15

into

135x7 t bar row

no rest
-------

Iso Low row hammer strength

370x15
420x10 (didnt go beyond this, to let wrist and shoulders heal)

Low cable rows (all reps held at abdomen for several seconds, slow reps)

150x22 warm
225x15
270x12 (Stack.regular speed not held but deep contractions)

Diverging Row Pin loaded machine

145x15 holds
145x12 holds

shoulders and wrist acting up

Dual Dumbbell Rows on incline bench

80's x 11 with several second holds at the top of each rep

15 mins cardio

KILL SHIT

[David Lees]

Definitely killing shit in here Beast! Excellent work as always homie.

[Walking Beast]

Definitely killing shit in here Beast! Excellent work as always homie.

Appreciate that shit brother


I see your strains havent interferred with your intensity either.

KILLIN THAT SHIT!!

[moreps]

Back


Some more light low volume to let wrists and shoulders heal. Wrist was acting up the most so I had to gauge that and only push it so far:


(214 lbs after previous nights meals)


Hammer Strength Low Row (contractions held)

Reverse dropset (no rest til line)

90x30
180x30
270x15
------
Superset: no rest til line

t bar row

90x15

into

270x10 hammer strength iso low row

-------
Superset

270x20 iso low row

into

135x8 t bar row
--------

superset

320x15

into

135x7 t bar row

no rest
-------

Iso Low row hammer strength

370x15
420x10 (didnt go beyond this, to let wrist and shoulders heal)

Low cable rows (all reps held at abdomen for several seconds, slow reps)

150x22 warm
225x15
270x12 (Stack.regular speed not held but deep contractions)

Diverging Row Pin loaded machine

145x15 holds
145x12 holds

shoulders and wrist acting up

Dual Dumbbell Rows on incline bench

80's x 11 with several second holds at the top of each rep

15 mins cardio

KILL SHIT

Doing the dual DB rows after all that volume, using 80 pounders is very inspirational! That's a lot of weight on a tough exercise that doesn't offer you the opportunity to cheat much. I hope you ate well after this workout!

[Walking Beast]

Doing the dual DB rows after all that volume, using 80 pounders is very inspirational! That's a lot of weight on a tough exercise that doesn't offer you the opportunity to cheat much. I hope you ate well after this workout!

Appreciate that shit

Eating has been alot better now. I shouldnt have a problem adding some new meat in the coming weeks.

I would have gone heavier on everything but especially towards the end my left wrist was a major limitation and shoulders were starting to flare up as well. So thats why it was only one set of the db rows. Wrist had alot of strain before starting the set.

Its a new exercise for me still but I like it. Its very strict and gives a deep contraction in the lats. Holding at the top of the reps. Ive never been able to do a textbook style bent over row due to major balance issues or structural issues. When I was training back much heavier I think these would have been very good to have in the routine, as a freeweight substitute for rowing. One arm dumbbell rows I did frequently until they took a toll on my joints, but with this exercise I couldve handled a heavy weight with deep contractions without having to use 210 on each arm.

KILLLLLLLL THAT SHIT

[moreps]

Hey Beast, do you use wrist straps for back exercises?? What is your current waist and bicep measurements??