My introduction coupled with some questions

[Absolutelyletha]

Been doing DC training on my own since Late April-Early May....Used it to go from a seemingly anorexic induced 6'0 190 to 225 in 4-6 weeks because of my endo body and my voracious appetite with no carb cutoff :dcchomp: ....Soon could no longer fit into any of my Jeans, Slacks, Dress shirts, Suits, etc and I had a cruise to go on in 4 weeks so I cut down to 205 but I jumped off the DC bandwagon for the month just so I could go to the gym once a week per bodypart but I still did slow negatives on all exercises just not as slow...HAHA...Thus I'd say the net gain from the 6 week blast on DC was around 10 lbs of muscle....On the cruise for 2.5 weeks I trained as DC as I could with the limited machines and dumbbells they had...

Since Ive been back for the month I continued the cut as I am trying to see if I can ever lean out, I cant seem to drop below like 12-14%...Im still at the point where I can rest pause and keep gaining strength every week but my recovery is crap...Its like 8-12, 3-4, 1-2....I did discover that despite being endo i respond to Protein and Carb diets better then Protein and Fat diets of the same calorie intake...

I have two types of question, exercises and food so Ill break them down that way...

Exercise Questions

1. How do I go about having weaker left arm then right arm on dumbbell curl stuff? Like on hammer dumbs or incline dumbs the left arm fails 2-3 reps before the right. Do I have my spotter help the left out or just stop when the left fails?
2. I read on the Dogg Logg on MM about the 8 then 4 rep on Full or partial deads. Is it heavy and then heavier like for quads or same weight?
3. Right now I am doing SL and Romanian DL's for hammies along with lying leg curls? What choice do I have to replace the latter two when I fail on them...I experimented with sumo press and it didnt work for me or my workout partners...Ive done seated curls before lying and Good mornings are as predicted too lower back intensive.
4. Despite reading CFP and the Dogg Logg what are the advantages of doing smith presses vs free bar? I've tried incline press, low incline press, reverse grip, close grip, and military press in the smith...The only comfortable one was military. The others make me feel too locked in and uncomfortable...Plus its the only machine Ive ever failed on...Not decline bench or incline chest magnum(like hammer) press yet...
5. I seem to have my lower back go out before my legs on the haymaker set of squats even on the smith...Is there anything I can do or thats the way it is?
6. As IM and I discussed on MM, I am a bitch with calves...Every week I go up in weight but I cant get passed 9, I started with 12 though....I started doing 9 then taking a 10-20 sec break to let the deep fascia pain dissipitate and I would do the last 3 barely...Im gonna take his advice and just struggle to hit 10 then...Speaking of calves though, when I do the standing machine it KILLS my shoulders and lower back...Anything I can do?

Food questions

1. One of my workout partners is black and has some damn good genetics...Went from 5'9 270 endo fatass to 150 skinny and now he's at a natural 195 at 8% or so BF(Veins in calves, some in quad, up to shoulder, 6/8 pack, 31" waist, 18+"arms, etc )...During this time he developed Chrohn;s so its like he's ecto now...He eat 400-500 g's of protein day plus a TON of shit but his weight doesnt move...His strength keeps making great gains though...Is there any modifications he can do? I had him add olive oil to his protein shakes or he adds peanut butter to them...He still is the same fat ass inside and he loves eating and eating nonstop so he does but no weight gain.
2. Since I figured out that I cut down better on Protein and COMPLEX carbs do I want to bulk like that or do Protein and Fats with carbs only PWO(maybe pre too)? I figure next bulk Ill shoot for 500 g of protein of as much whole food as possible with as minimized carb and fat as I can to get the food down...Minimal being trying to keep those macros at the middle double digits. Any suggestions? I am not asking for a diet just a plan of action....

[JnJ23]

You should of read DC training introduction over and over til it gets in your head. All of these questions have been answered in so many threads, especialy CFP. Im going to be nice enough and help you out.

Exercise questions

1.Just keep working them, in time they will equal out. Try to use db's as much as possible.
2.For quads you want a heavy set of 4-8 reps, then an all out 20 repper. Or you can just do a heavy set of 8-12reps.
3.Try some sumo style leg presses
4.Much much more easier rp'ng on smith then straight bb, also prevention of injuries, especialy when you dont have a potter.
5.Make sure your form is perfect,. Start off with lighter wieghts until you get the hang of it.
6.Lower the weight alittle if you cant get the full number of reps. Try leg press machine and hack squat machine for calf's.


Food questions

1.Chek with the doc on that one, but if hes only taking 4-6k cals a day teel him he's no where close to eating big, especially if he cant gain wieght.
2.If your an easy gainer that would be a good option. If your a hard gainer i would reccommend more carb meals followed by a carb cutoff. When you bulking, you bulking dont wrry about numbers all to much unless you gain wieght really easy, just make sure you get the required amount of pro in.

Oh and welcome to the boards

[goliath23]

welcome and i think all youre questions were already answered.

[Absolutelyletha]

Responses
Ive read the CFP and Dogg Logg multiple times...Trust me...


1)Well people always say eventually it will even out but Ive been working out 6 years and it still hasnt even out...Whats weird is I feel like I can flex better with the left arm, like I can get a better peak...

2)I asked about Deads not quads...
3)I said Ive tried Sumo before...So Ill say it again Ive tried, and so have my 3 partners, sumo and it was entirely too much quad on the incline or flat sleds....
4)I have a spotter....
5)The form is fine its that I go down controlled nice and slow so after a while the lower back tires....
6)Its not a matter of no energy to lift the weight, its a matter of intense pain in the calves...I really have a low pain tolerance I guess... :Punch: I already do hack squat calves and the leg presses at my gym dont seem too conducive to calf raises...

Food
1)If 6000 calories at 195 isnt eating big then what is....Are you saying he should be eating as much as DC, IH, Massive G, FH, etc who are at 300?

2)Its not that Im an easy gainer, well I am , but that I really have to stay clean all out or eat a ton of crap...I like food, if it paid money I'd be a food critic...My biggest problem is I can eat clean all day long but at night, late night, is when I want the IHOP pancakes, Krispy Kreme doughnuts, etc....The crap...If I stay at home or away from my friends Im alright...

For example, last blast I'd say I ate clean 80+% of the time...Protein shake and oatmeal for breakfast, Kashi go lean cereal with milk and egg whites for midday snack, tuna or turkey on whole wheat bread for lunch, PWO shake, chicken or steak for dinner...Then next thing you know its time for my last meal of the day and my friends, especially the 195 "ecto" up top, would be like lets get some IHOP and I would...Eat my protein first, eggs and chicken in omelette, then fats, the sourcream on top, and then the carbs the panckakes....

You should of read DC training introduction over and over til it gets in your head. All of these questions have been answered in so many threads, especialy CFP. Im going to be nice enough and help you out.

Exercise questions

1.Just keep working them, in time they will equal out. Try to use db's as much as possible.
2.For quads you want a heavy set of 4-8 reps, then an all out 20 repper. Or you can just do a heavy set of 8-12reps.
3.Try some sumo style leg presses
4.Much much more easier rp'ng on smith then straight bb, also prevention of injuries, especialy when you dont have a potter.
5.Make sure your form is perfect,. Start off with lighter wieghts until you get the hang of it.
6.Lower the weight alittle if you cant get the full number of reps. Try leg press machine and hack squat machine for calf's.


Food questions

1.Chek with the doc on that one, but if hes only taking 4-6k cals a day teel him he's no where close to eating big, especially if he cant gain wieght.
2.If your an easy gainer that would be a good option. If your a hard gainer i would reccommend more carb meals followed by a carb cutoff. When you bulking, you bulking dont wrry about numbers all to much unless you gain wieght really easy, just make sure you get the required amount of pro in.

Oh and welcome to the boards

[In-Human]

Been doing DC training on my own since Late April-Early May....Used it to go from a seemingly anorexic induced 6'0 190 to 225 in 4-6 weeks because of my endo body and my voracious appetite with no carb cutoff :dcchomp: ....Soon could no longer fit into any of my Jeans, Slacks, Dress shirts, Suits, etc and I had a cruise to go on in 4 weeks so I cut down to 205 but I jumped off the DC bandwagon for the month just so I could go to the gym once a week per bodypart but I still did slow negatives on all exercises just not as slow...HAHA...Thus I'd say the net gain from the 6 week blast on DC was around 10 lbs of muscle....On the cruise for 2.5 weeks I trained as DC as I could with the limited machines and dumbbells they had...

Since Ive been back for the month I continued the cut as I am trying to see if I can ever lean out, I cant seem to drop below like 12-14%...
YOU NEED TO STICK WITH CARDIO AND CUTOFFS ALL THE TIME, NO EXCEPTIONS HERE OR YOU WILL GET FAT
Im still at the point where I can rest pause and keep gaining strength every week but my recovery is crap...
THEN YOU SHOULD GO WITH STRAIGHT SETS OR A 2 DAY SPLIT PER WEEK TIL YOU FIND OUT EXACTLY HOW YOUR RECOVERY IS
Its like 8-12, 3-4, 1-2....I did discover that despite being endo i respond to Protein and Carb diets better then Protein and Fat diets of the same calorie intake...
I THINK THIS IS WHERE YOU BF COME FROM TO MUCH CARBS

I have two types of question, exercises and food so Ill break them down that way...

Exercise Questions

1. How do I go about having weaker left arm then right arm on dumbbell curl stuff? Like on hammer dumbs or incline dumbs the left arm fails 2-3 reps before the right. Do I have my spotter help the left out or just stop when the left fails?
   TRY TO PUSH THAT WEAKER ARM FARTHER GET THE SAME AMOUNT OF REPS WE ALL HAVE THIS PROBLEM
2. I read on the Dogg Logg on MM about the 8 then 4 rep on Full or partial deads. Is it heavy and then heavier like for quads or same weight?
   8 REP WOULD BE HEAVY 4 REP HEAVIER
3. Right now I am doing SL and Romanian DL's for hammies along with lying leg curls? What choice do I have to replace the latter two when I fail on them...I experimented with sumo press and it didnt work for me or my workout partners...Ive done seated curls before lying and Good mornings are as predicted too lower back intensive.
   I WOULD GO WITH SEATED LEG CURLS OR STANDINF LEG CURLS, SUMOS ARE VERY TOUGH IF YOU DO NOT HAVE THE RIGHT LEG PRESS
4. Despite reading CFP and the Dogg Logg what are the advantages of doing smith presses vs free bar?
   TRAINING ALONE ITS A SAFETY THING AND ALL HAVE TO WORRY ABOUT IS PUSHING THAT WEIGHT UP AND CONTROLLING IT DOWN
   I've tried incline press, low incline press, reverse grip, close grip, and military press in the smith...The only comfortable one was military. The others make me feel too locked in and uncomfortable...Plus its the only machine Ive ever failed on...Not decline bench or incline chest magnum(like hammer) press yet...
   USE WHATEVER YOU CAN AS LONG AS YOU CAN DESTROY IT EVERYTIME YOU ROTATE BACK TO THAT EXERCISE FOR SOME TIME TO COME
5. I seem to have my lower back go out before my legs on the haymaker set of squats even on the smith...Is there anything I can do or thats the way it is?
   MAYBE JUST DO THE 8 AND 4 SET
6. As IM and I discussed on MM, I am a bitch with calves...Every week I go up in weight but I cant get passed 9, I started with 12 though....I started doing 9 then taking a 10-20 sec break to let the deep fascia pain dissipitate and I would do the last 3 barely...Im gonna take his advice and just struggle to hit 10 then...Speaking of calves though, when I do the standing machine it KILLS my shoulders and lower back...Anything I can do?
   YOU MUST FIND WHAT FEELS GOOD TRY TO GET MINIMUM 10 JUST LIGHTEN THE WEIGHT, YOU COULD BEND YOU KNEES A LITTLE BIT TO TAKE THE WEIGHT OFF YOUR LOWER BACK

Food questions

1. One of my workout partners is black and has some damn good genetics...Went from 5'9 270 endo fatass to 150 skinny and now he's at a natural 195 at 8% or so BF(Veins in calves, some in quad, up to shoulder, 6/8 pack, 31" waist, 18+"arms, etc )...During this time he developed Chrohn;s so its like he's ecto now...He eat 400-500 g's of protein day plus a TON of shit but his weight doesnt move...His strength keeps making great gains though...Is there any modifications he can do? I had him add olive oil to his protein shakes or he adds peanut butter to them...He still is the same fat ass inside and he loves eating and eating nonstop so he does but no weight gain.
2. Since I figured out that I cut down better on Protein and COMPLEX carbs do I want to bulk like that or do Protein and Fats with carbs only PWO(maybe pre too)? I figure next bulk Ill shoot for 500 g of protein of as much whole food as possible with as minimized carb and fat as I can to get the food down...Minimal being trying to keep those macros at the middle double digits. Any suggestions? I am not asking for a diet just a plan of action....

YOU MUST EAT PROTEIN FIRST THEN YOUR FATS OR CARBS, PROTEIN MAKES MUSCLE I KNOW YOU KNOW THAT FORGET COUNTING OTHERS.

MY ANSWERS ARE ABOVE IN CAPS...

[In-Human]

Food
1)If 6000 calories at 195 isnt eating big then what is....Are you saying he should be eating as much as DC, IH, Massive G, FH, etc who are at 300?

No I do not know everything about but almost at 195 no you will not consume like we do you will be a fat pig, you need depending on your metabolism at least 500 grams of protein, do not count kcals, you can add some good fats to slow digestion down but keep the protein coming...

[In-Human]

For example, last blast I'd say I ate clean 80+% of the time...Protein shake and oatmeal for breakfast, Kashi go lean cereal with milk and egg whites for midday snack, tuna or turkey on whole wheat bread for lunch, PWO shake, chicken or steak for dinner...Then next thing you know its time for my last meal of the day and my friends, especially the 195 "ecto" up top, would be like lets get some IHOP and I would...Eat my protein first, eggs and chicken in omelette, then fats, the sourcream on top, and then the carbs the panckakes....

I am sorry but this is not 500 grams of protein a day, you need to revamp your diet. You are mixing wat to much shit together here.

And remember the "CFP" thread was written over three years ago and that was not DC's diet plan at all...

[In-Human]

You are not going to want to hear this, but after looking at these posts and questions I think you may have to try another program or fill out the questionnaire and get some money together and you will reap the benefits of knowing this program...

[Absolutelyletha]

First thanks for the help IH....

I never said I was eating 500 g's, I said my friend was...I ate 400( I was at roughly 200)...The breakdown was simple....

Meal 1 = 3 scoop Whey Shake = 66 g
1 Cup oatmeal = 10 g

Meal 2 = Cup Cereal and cup milk = 30 g
= Egg whites - 30 g or so

Meal 3 = 2 Cans of albacore tuna = 60 g on safe side
= 2 Slices of Bread = 5 g or so

Meal 4 = 4 Scoops of Whey = 88

Meal 5 = Steak or Chicken = I weighed the portion to get like 60-70 g's

Meal 6 = Weighed out a 20 g portion of cottage cheese for casein - 20g
2 scoops of whey = 44 g...

Thats like roughly 420 or so....

My friend on the other hand uses milk for all his shakes, 3 cups each...His PWO shake is roughly 5 cups of milk too....I'd say he has roughly 10-12 cups of milk a day from that or an additional 80-100 g's of protein...Then he eat innane amounts of protein with no regard...He'll come over, see that I just placed some chicken breast on the George and Consume 2-3 for a snack plus he eats food at his girl's house that I dont account for....We've gone to Tony Romas and hes eaten 50 ribs there, we've gone to IHOP and he's eaten 15 pancakes there, we've gone to all you can eat Steak houses(www.texasdebrazil.com) and he has cleaned house there....

Shit check the attached pic...We went to Morton's Steakhouse for my graduation and we both put down easily salads, 48 oz porterhouses, sides and then he ate 1/2 of his girlfriends 16 oz filet.... :dcchomp:

Let's not get into a stupid pissing contest because I respect you too damn much... :albert: My past is in the past...I am just trying to figure out stuff for the future...Learn from my mistakes

I am planning to join DC's paid disciples one day but I was seeing if I could get some friendly advice for minor problems I had....

I am sorry but this is not 500 grams of protein a day, you need to revamp your diet. You are mixing wat to much shit together here.

And remember the "CFP" thread was written over three years ago and that was not DC's diet plan at all...

[In-Human]

Correct, and you are right I do not want to get into a pissing match either, I just ban instead of argueing, lol, just kidding.

Yes I would say you need some direction and if maybe you check through this whole forum you may find what you need...

[Absolutelyletha]

The real purpose of my email was two confirm that deads was heavy and heavier and to see if I could figure out some food help...

My question was this basically, since I cut best on protein and carbs, is that how I should bulk? I honestly can eat protein all day, just had the breast/rib cage of a whole chicken and its wings. I could eat turkey breast all day, rotisserie chicken, steaks, etc...The problem is having it available, its a pain to cook it constantly but if you make a lot, its not as palitable or whatever later....