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ALEX MULLER LOG**3321

alexmuller private msg quote post Address this user
Im going to start an official log so that I can keep track of my training and nutrition and everybody can see exactly what I eat and what I lift. Also help me keep consistent and motivated and show people my journey to my first competition and beyond.

So here it is:

Height: 5'11
Weight: 191LB
Arms: 16.3
Thigh: 24
Calves: 15.8
Chest: 46.8

Lifts -

Bench: 300LB
Deadlift: 352LB
Squat: 450LB

(No e-stats)


Supplements:
weight gainer
multi-vitamin
omega 3
creatine monohydrate
neurocore

I didnt train today so no program. But here is my diet.

(because im prepping for competition, on non-training days i keep my carbs lower but protein high)

Post 1 IP   flag post
dwatson private msg quote post Address this user
Are you cutting?
Post 2 IP   flag post
alexmuller private msg quote post Address this user
Almost. I start cutting in 2 weeks for competition. The trainer at the gym says that I need to keep my calories the same as I would for bulking, but non training days keep my carbs lower and protein higher.
Post 3 IP   flag post
dwatson private msg quote post Address this user
Quote:
Originally Posted by alexmuller
Almost. I start cutting in 2 weeks for competition. The trainer at the gym says that I need to keep my calories the same as I would for bulking, but non training days keep my carbs lower and protein higher.


Wait, keep your macros the same when bulking but drop your carbs on off days? That is true yes, drop about 10% is all that is needed, but honestly dude your numbers above seem a little off in my opinion. If i can suggest (Take as needed), you need to up your carbs alot. We are about identical for weight/height. Drop your protein a little, the additional intake of protein is benefiting you none, and fats need to go up..
Post 4 IP   flag post
alexmuller private msg quote post Address this user
You sure???

training days iv been getting 500C 110F and 280P

but because I need to start cutting bodfat he say on non-training days I need to get under 400C and 300+ protein. The guy has been doing it for like 20+ years.

Or do you rate I just say screw it and continue my normal diet and in 2 weeks just do a proper cutting diet?
Post 5 IP   flag post
dwatson private msg quote post Address this user
Well no i dont think you should do your normal diet, but on an off day from the gym you dont switch too a cutting diet? I've never heard this lol

Off days i cut carbs by 10% but keep protein/fats the same - (instructed by Layne)


But do what ya wanna do man.
Post 6 IP   flag post
alexmuller private msg quote post Address this user
hmm ok yeah ill try that until I cut. I normally cut before summer to like maybe 9% but then i have time to play. but now I have to get to 5% for competition, which iv never done before so im just listening to what the pros are telling me.
Post 7 IP   flag post
Chris private msg quote post Address this user
OT: Is there a site/tool I can use to make a food schedule like that?
Post 8 IP   flag post
alexmuller private msg quote post Address this user
I used to use dailyburn.com but wasnt so accurate. Dwatson recommended me to myfitnesspal.com thats much better.
Post 9 IP   flag post
Chris private msg quote post Address this user
Thanks!
Post 10 IP   flag post
alexmuller private msg quote post Address this user
@dwatson this is the guy thats helping me prep.

Federico Focherini he has like 100+ trophies.

Post 11 IP   flag post
dwatson private msg quote post Address this user
He looks solid, would love to be able to get in person assistance by layne.
Post 12 IP   flag post
alexmuller private msg quote post Address this user
Quote:
Originally Posted by dwatson
He looks solid, would love to be able to get in person assistance by layne.


Yeah same that would be so awesome!!!

THis guy was a former IFBB competitior from Italy and moved here like 5 years ago cause he got married to a SOuth African woman and now he is personal training part time at my gym. He can barely speak any english, very difficult to communicate. You can see he is an old timer, uses old methods and techniques and still believes in the "no pain, no gain" philosophy.
Post 13 IP   flag post
SRorhrbac0808 private msg quote post Address this user
post a squat video brah!
Post 14 IP   flag post
alexmuller private msg quote post Address this user
Quote:
Originally Posted by SRorhrbac0808
post a squat video brah!


Ill try, my partner spots me, so dont really want to ask a random lol
Post 15 IP   flag post
dwatson private msg quote post Address this user
Quote:
Originally Posted by alexmuller
Quote:
Originally Posted by SRorhrbac0808
post a squat video brah!


Ill try, my partner spots me, so dont really want to ask a random lol


Ask the random to spot, and your buddy to video lol



Change your setting on MFP so i can view your diary.
Post 16 IP   flag post
alexmuller private msg quote post Address this user
17/5/2012 Back/Shoulder Hypertrophy

Bent over row speed work: 165x3 X 6
Rack chins: 44x12 44x12 44x12
Cable row machine: 52x12 52x12 52x12
Lat pulldown: 154x10 154x10 154x12
DB Shrugs: 110x12 110x12 110x12
DB shoulder press: 34x12 34x12 34x12
Upright row: 77x15 77x15 77x15 (bad shoulder pain)
Side lateral raise: 22x15 22x15 22x15

Note* Today was a good workout, a bit rushed cause I wrote exams today.

Diet wasnt as great today. Was on campus studying all day and wrote 2 exams. Might drink another weight gainer later to make up for it.


Post 17 IP   flag post
alexmuller private msg quote post Address this user
Quote:
Originally Posted by dwatson
Quote:
Originally Posted by alexmuller
Quote:
Originally Posted by SRorhrbac0808
post a squat video brah!


Ill try, my partner spots me, so dont really want to ask a random lol


Ask the random to spot, and your buddy to video lol



Change your setting on MFP so i can view your diary.


can you see my diary now??
Post 18 IP   flag post
dwatson private msg quote post Address this user
Yep!
Post 19 IP   flag post
brian12 private msg quote post Address this user
Big reps on the Woolies biltong!!!

I'm also South African, but I stay in Korea now. I miss SA biltong. I recently made a biltong box - hooked up with a light etc, and I've been making my own biltong here!
Post 20 IP   flag post
dwatson private msg quote post Address this user
wtf is a biltong lol
Post 21 IP   flag post
alexmuller private msg quote post Address this user
Quote:
Originally Posted by dwatson
wtf is a biltong lol


Haha i forgot you guys dont know. Its dried beef or wild game slices.
Post 22 IP   flag post
JJ3065 private msg quote post Address this user
Like beef jerky?
Post 23 IP   flag post
alexmuller private msg quote post Address this user
Quote:
Originally Posted by JJ3065
Like beef jerky?


Yeah exactly.
Post 24 IP   flag post
alexmuller private msg quote post Address this user
Sorry guys was busy yesterday. But here is my log for yesterday.

18/5/2012

Chest/Bicep/Tricep Hypertrophy




DB speedwork: 101x3 X6
Incline DB press: 75x12 75x10 75x10
Chest press machine: 187x10 187x10 187x10
Cable incline flies: 33x15 33x15 33x15
Ez bar curl: 99x10 99x10 99x10
DB twist curls: 33x10 33x10 33x11
Seated EZ bar extention: 88x10 88x10 88x10
Tricep pushdown: 198x10 198x10 198x10

NOTE* Shoulder hurt a bit from incline. Was quite exhausted today so only did 2 sets of bicep and tricep.


Post 25 IP   flag post
alexmuller private msg quote post Address this user
Off to do legs later. amped for a pump!
Post 26 IP   flag post
alexmuller private msg quote post Address this user
19/5/2012 Legs Hypertrophy

Speed squat: 330x3 X6
Hack squats: 110x10 110x10 110x10
Leg Press: 440x10 440x11
Leg extention: 187x12 187x12 187x12
Leg curl: 132x10 132x10 132x12
Seated calf raise: 132x12 132x12 132x12
Standing calf raise: 396x12 396x12 396x10

NOTE* Sick gym session, Ultimate PUMP!!! Lower back a bit tender, didnt do any deadlifts. Will start again on Leg power day.








Ill post my diet at the end of the day!
Post 27 IP   flag post
alexmuller private msg quote post Address this user
Diet for today. Click to enlarge


Post 28 IP   flag post
SRorhrbac0808 private msg quote post Address this user
bro WTF!!!! hahah your a BEAST man
Post 29 IP   flag post
SRorhrbac0808 private msg quote post Address this user
man you eat how I do when I bulk and you stay mad lean
Post 30 IP   flag post
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