lilol2illo
wilfred morillo
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Gain 2 pounds of muscle every month...
Star this Commitment
Week 52 of 52
lilol2illo commits to:
Gain at least 2 lbs of muscle each and every month from June 1, 2011 - March 31, 2011. This is to win the "youscared" bet. Will start it after my May cutting cycle.
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No more reports due
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My Commitment Journal
 lilol2illo
October 4, 2011, 6:34 PM
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| I am at 160 pounds morning weight and 165 evening weight now. I did lose a little in Vegas but I am back on track. | |
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lilol2illo
September 14, 2011, 4:18 AM
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| I am 155 pounds morning weight and 160 pounds evening weight. Six small meals a day??? Try five big (600-800 cal) meals plus a protein shake with every meal every day.... I am gaining fat as well though.. | |
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lilol2illo
August 31, 2011, 10:00 PM
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I am at 152 pounds today.. & that is MORNING weight!! I am gaining at about 3 pounds a week. Unfortunately my body fat is going up also... The plus side is that it isn't all accumulating in my belly like before. It seems my body is now storing fat in the areas where muscles are growing. I lift heavier each session to make sure my muscles grow. I also limit my isolation lifts now (curls and single joint movements). My research shows maximum growth from compound exercises. This stimulates the most growth while working the most muscles. Routine- Every session is now what I call SBBDDMP. Which is a full body workout with Squats, Bench press, Bent over rows, Dips, Dead-lifts, Military press, & Pull ups. These are all compound exercises and workout the entire body. Twice a week with rest periods ranging from 3-4 days (depends on when I am no longer sore). Schedule- I switch from 3 sets of 8 reps, 1 set of neg rep (OVER weights) 10sec each way down, super-sets or 1 set of 10 reps to failure. I change it up every week to make sure I don't plateau. With pullups I just do 3 sets to failure each time. Diet- I eat every 2-3 hours with a daily caloric intake ranging from 3,000 to 3,500 a day. I also make sure I take in at least 200g of protein every day. It is very hard to intake this many calories daily, so I do indulge in fast food nowadays to meet this requirement. It's just a supplement to my current healthy diet. Cardiovascular- I do only 2 cardio sessions a week now. I also limit it to 20-30 minute sessions and keep my heart rate at 140bpm on an empty stomach first thing in the morning. This is just to minimize fat stores and to keep my heart healthy. So far it is working.. My goal is to be 175 lbs @ 11-12% Body fat by July of 2012.. |
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lilol2illo
August 23, 2011, 9:41 PM
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| I am at 150 pounds... but.... my body fat reading is at 13% =/ it's going up... but I don't notice it on my body... I am pretty sure it is Visceral fat (internal fat near organs) because my diet has become less healthy in order to reach a calorie surplus. I think my body is going to float normally between 165-185lbs before I reach a peak. Like I was in 2010 but this time less fat and more lean mass. I'm guessing my body will need 4k plus calories daily to breach 185. We will see.. So far I am gaining like crazy, lets see where I plateau. | |
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Aug 1, 2011
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