This is From Dec. 1999 I was 140lbs and my goal was to get my weight up to 175lbs.
Remember this is What I did back in 99, but be careful when using the same supplements as I used. Do your research first bc new studies may have come out since 99 that show different findings and maybe even recommendations not to use them.
Measurements(I’m not sure they are all accurate. bc back then I didn’t exactly know what I was doing), but here is what I have recorded In My Log.
Dec 1st 2009
Weight: 140lbs
Chest : 35 1/4
Waist :29 1/4
Hips:33 3/4
Shoulders: 42 1/2
Right Bicep:10 7/8
Neck: 13 3/8
Right Calve: 14 1/2
Upper Thigh: 19 1/4
Nutritional Info
My plan was to consume 189g of Carbs, 252g of Protein , and 84g of Fat
On Workout Days
Meal A: Myoplex Shake, 1 tbsp Udos Oil, 1tsp glutamine, 1,000mg Vitamin C, 20mg Vandyl sulfate
Meal B: Myoplex Shake, 1.5 scoops Precision Protein(30g protein), 1 tbsp udos oil, 1 pack ultra fuel,1 serving Phosphogen HP, glutamine 1tsp, Vitamin C 1,000 mg, 40mg Vandyl Sulfate
Meal C: 6oz chicken breast, 1 cup brown rice, Multi Vitamin(no iron)
Meal D: 4 Hard Boiled Eggs
Meal E: 6oz chicken breast,1 cup mixed vegtables
Meal F: 2 scoops Precision Protien, 1.5 tbsp Udos Oil,1tsp glutamine, 1,000mg vitamin c
Non Workout Days
Meal A: Myoplex Shake, 1 tbsp Udos Oil, 1tsp glutamine, 1,000mg Vitamin C, 20mg Vandyl sulfate
Meal B: 1 scoops Precision Protein(20g protein), 4 hard boiled eggs, 1.5 cups brown rice
Meal C: 6oz chicken breast, 1.5 cup brown rice, multi-vitamin
Meal D: 1 Myoplex Shake, 2 cups popcorn, 1 tbsp Udos oil
Meal E: 6oz chicken breast,1 cup mixed vegtables
Meal F: 2 scoops Precision Protien, 1 tbsp Udos Oil, 1tsp glutamine, 1,000mg vitamin c
Explanation of Sups Used
Myoplex:Meal Replacement Shake by EAS
Precision Protein Protein powder with no carbs or fat
Ultra Fuel:Carbohydrate Drink(without fuctose)
Udos Oil: A mixture of all essential fats
L-Glutamine:An Amino Acid that the body uses to help your muscles combat the stress of exercise trauma,lack of calories, or illness.
Vandyl Sulfate:Used to increase insulin sensitivity and muscle pumps.(don’t use longer than 2 weeks at a time)
You Can Find Most of These Products HERE or Suitable Replacements. Check them out NOW!
Workouts
Only 3 workouts a week, 5min warm-up, rest 3min btw sets
Session 1(Chest, Shoulders, Triceps)
Flat BP 30/8, 90/8, 100/5, 110/2, 115/1, (Burn out-90/9 )+Superset( Incline DB Flys 52/10)
Shoulder Press 10/8, 30/8,35/6, 40/4, 50/2(Burn-out-30/9)+Superset(Side Raises 20/9)
Shrugs 20/8, 52/15, 52/13, 62/9, 72/8, 52/14
Dips 0/15, 0/9, 0/10, 0/9, (Burn-out 0/8)+Superset(Tricep Pressdowns 30/15)
Crunches 5/12, 15/8, 25/5, 50/1
Session 2 (Legs)
Squats 30/8, 100/8, 110/6,120/4, 130/2, Burn-out(100/12)+Superset(Leg ext. 108/12)
Stiff-Legged Deadlifts 30/8, 60/12,65/6, 75/4, 95/2, Burn-out(60/12)+Superset(Hamstring curls 33/12)
Calve Raises 30/8, 90/failure
Reverse Crunches 0/8, 0/6, 0/4, 0/2
Session 3(Back, Biceps)
Wide Grip Pull-ups 0/5, 0/4, 0/3, 0/6
One-arm DB rows 10/8, 26/8, 31/6, 36/4, 41/5 Burn-out(26/12)+Superset(Lat Pulldown, behind neck 30/40)
Standing DB Curls 10/8, 26/8, 32/3+(Superset chambered bar reverse curls 26/8), 10/30+(Superset chambered bar reverse curls 26/6), 32/1+(Superset chambered bar reverse curls 26/4)
Crunches 10/30, 15/16, 0/29, 0/9
Post any of your questions in the comments section and I will respond ASAP
