DoggCrapp Basics

[guns01]

Re: DoggCrapp Basics

Let me add, I never tracked macros on my cheats but I did log what I ate and how it made me feel. Favorite cheat was,

2 half pound cheeseburger
Large order of fries
Large order of onion rings
Strawberry milk shake
2 Twix bars

now that's a cheat. how about this one after a nice hard leg day:

1 large italian spicy sausage from papa johns
a slice or 2 pep and cheese pizza
1/2 gallon ice cream maybe vanilla but normally cherry garcia 2 quarts for those regular guys
may have a coke or diet coke but not very often.

then the 100g whey shake in water middle of the night. that meal right there would normally be around 6 or 630 and then bed at 9 or nlt 930.

[Anabolic5150]

That is beautiful!! Lol

[Ezskanken]

Re: DoggCrapp Basics

Except for cheats I never ate complex carbs after 5pm. So I got 800g in before 5, which was a lot. But the bigger I got the better my carb tolerance until I hit about 47-48. Then my carb tolerance went down so my carbs decreases and fat took its place.

I totally forgot about the 6pm carb cut off! Thanks for reminding me about that...

[Anabolic5150]

Re: DoggCrapp Basics

A day of eating

Meal 1 14 egg whites with 2 whole eggs
50g whey protein shake
2 cups dry oatmeal with Splenda
2 pieces of fruit
Coffee
Quart of water

Meal 2
10 ounces chicken
2 cups rice
4 cups mixed veggies
whey protein shake

Meal 3
12 ounces lean beef
3 cups rice
3 cups green veggies
whey protein shake

Meal 4
12 ounces chicken breast
2 cups rice
4 cups green beans

Meal 5
12 ounces lean beef
4 tablespoons natty peanut butter
20-25 cashews
4 cups broccoli with olive oil drizzled on it
whey protein shake

Meal 6
8 ounces chicken
3 cups broccoli with olive oil
3 tablespoons natty peanut butter

2am
whey/casein protein shake

I use a lot of supplements, fish oil, creatine, glutamine, BCAA's, EAA's, multivitamin/mineral, joint supplements and I use a lot of whey protein.

That's it, 7000 calories of food give or take 100 calories. 600g protein, 800g carbs and 150-155g fat. Eat like that for 11,000 meals and train your ass off and you'll get big.

Now, I am gonna throw out a disclaimer. I ran a shitload of gear, still do. Would my gains have been the same had I been natty, absolutely not. But I ate like a crazy man, I trained like a man possessed and I did my cardio. I had a singular focus, I was dedicated to my goal. At my heaviest I was 322 pounds and had a hint of abs. I had Jay Cutler at a show in Livermore, CA see me and invite me over to chat. I had Dorian Yates at the 2008 Arnold Classic tell me and I will quote "You're a big fuc-er aren't you!". The Shadow said that to me!!! I lifted weights that I never imagined being able to lift. But the thing that made me what I was/am is diet. Plain and simple, diet is 99% of the equation, period.

So ask questions, I will help. One last thing I am gonna say about DC is this, if you treat the program pure, don't tweak it or think you know better and feel the need to change it, I will help you. If you must make changes because you are smarter then Dante Trudel, do not ask me for help, I will not do it. I am a purist with DC, it is perfect and doesn't need you to make it better.

That's it for today fellas, good night!!

[Anabolic5150]

Re: DoggCrapp Basics

People ask all the time about rest between exercises. Now remember between rest/pause sets it is 15 deep, deep breaths which works out for me to be about 22-25 seconds. But between bodyparts, I rest until I am ready to give the next exercise 100%. So say that I finish chest, I do my extreme stretches and then my rest begins. My next exercise is for shoulders, it may be 1-2 minutes before I am ready to start my warm ups/acclimation sets or it may be 5-6 minutes. It depends on the day, the season, how I feel, what time of day I train, how many meals I have had etc. It is not set in stone that you will rest 1 minute and 39 seconds and then go, rest until you are ready to give the next exercise 100%. Now this also doesn't mean you walk around the gym, bullshit with the hot chick doing cardio, tell everybody about your holiday plans, watch the latest SportsCenter on tv. No, you are there to train, to focus so rest and go. No workout should take more then 1 hour, if it does it is because you screwed around. Get in, get done, get out and get some food in you. Simple.

[Anabolic5150]

Re: DoggCrapp Basics

Cardio, most of us hate cardio. But it keeps us healthy, fat at bay and drives appetite. 90 minutes or so after a cardio session, I am starving. Also, cardio the way DC has people do it has a second benefit, huge calves. How is that you ask? Well, I will tell you how. I did cardio on the treadmill, at about 2.8mph and at an incline of six (machines vary, so find what works for you) and I walked 5 minutes on my toes, driving off my big toe and then normal for 5 minutes. I did 60 minutes of cardio on Tuesday and Thursday, so twice a week I was walking on my toes for 30 minutes. Try walking through your house on your toes for 5 minutes and you'll find a new appreciation for ballerinas. So, treadmill, up on your toes and watch your calves improve as long as you train then DC style as well.

[Ezskanken]

Re: DoggCrapp Basics

Doing this on Thursday! I don't know about 60 minutes just yet though ha ha. But I will bump up the duration as the weeks go by. Thanks for sharing all this info Brother!

[Anabolic5150]

You're welcome, 60 minutes is mental. You can do it!!

[Anabolic5150]

Re: DoggCrapp Basics

Cardio, most of us hate cardio. But it keeps us healthy, fat at bay and drives appetite. 90 minutes or so after a cardio session, I am starving. Also, cardio the way DC has people do it has a second benefit, huge calves. How is that you ask? Well, I will tell you how. I did cardio on the treadmill, at about 2.8mph and at an incline of six (machines vary, so find what works for you) and I walked 5 minutes on my toes, driving off my big toe and then normal for 5 minutes. I did 60 minutes of cardio on Tuesday and Thursday, so twice a week I was walking on my toes for 30 minutes. Try walking through your house on your toes for 5 minutes and you'll find a new appreciation for ballerinas. So, treadmill, up on your toes and watch your calves improve as long as you train then DC style as well.

Ok, need to clarify something after re-reading this. You DO NOT stay up on your toes for five minutes. You drive up on your big toe like doing a calf stretch for 5 minutes at a time, and then five minutes you walk regular. So it is heel strike, up on that big toe to flex the calf and then repeat on the other side. Now also, when I say big toe, it is impossible to raise up just on the big toe, you will use all your toes. But that is the feeling you are looking for.

[guns01]

Re: DoggCrapp Basics

hey ab, you got a link for the dc stretch demonstrations? i lost mine lol

[Anabolic5150]

I'll post a link when I get home.

[Anabolic5150]

Re: DoggCrapp Basics

CHEST: Flat bench 90lb dumbbells chest high--lungs full of air-- I drop down into the deepest flye I can for the first 10 seconds or so with my lungs full of air and chest out---then staying there I arch my back slightly and try to press my sternum upward --this is absolutely excruciating--the rest of the 60 seconds I try to concentrate on dropping my elbows even farther down (I try to but I don’t think they are going any lower--LOL)---the last 15 seconds I’m pretty much shaking like a leaf, I have tears in my eyes and I think about dropping bodybuilding and becoming a tap dancer on Broadway (ok that parts not true)--My opinion is people should use dumbbells that are a little over half of what your heaviest set of 6-8 reps would be. I cant state this enough--extreme stretching royally sucks!!! Its painful. But I have seen amazing things with people -especially in the quads.






TRICEPS: Seated on a flat bench-my back up against the barbell---75lb dumbell in my hand behind my head(like in an overhead dumbell extension)--sink dumbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbell down with the back of my head I like one arm at a time in the bottom position of a dumbell triceps extension----going to the extreme stretch and then slightly pushing on the dumbell with the back of my head.





SHOULDERS: This one is tough to describe--put a barbell in the squat rack shoulder height--face away from it and reach back and grab it palms up (hands on bottom of bar)---walk yourself outward until you are on your heels and the stretch gets painful--then roll your shoulders downward and hold for 60 seconds.




BICEPS: Olympic bar in a power rack or squat rack about neck high---face away from it and reach back and put both hands over the bar gripping it----now either sink down with one leg forward/one leg back or better yet squat down and try (I say try because its absolutely excruciating) to kneel. Go down to the stretch that is almost unbearable and then hold that for 45 to 60 seconds. Your own bodyweight is the load. What I do is put the bar at a place on the squat rack in which I can kneel at a severe stretch and then try to sink my ass down to touch my feet. If its too easy I put the bar up to the next rung.






BACK: Honestly for about 3 years my training partner and I would hang a 100lb dumbell from our waist and hung on the widest chin-up bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--I think 2 minutes 27 seconds was my record--but my back width is by far my best body part--I pull on a doorknob or stationary equipment with a rounded back now and its way too hard too explain here--just try it and get your feel for it.





HAMSTRINGS: Either leg up on a high barbell holding my toe and trying to force my leg straight with my free hand for an excruciating painful 60 seconds or another exercise I could only show people and not type here.





QUADS: Facing a barbell in a power rack about hip high --grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. then straighten your arms and lean as far back as you can---60 seconds and if this one doesn't make you hate my guts and bring tears to your eyes nothing will---do this one faithfully and tell me in 4 weeks if your quads don’t look a lot different than they used to.

[Anabolic5150]

Re: DoggCrapp Basics

You can Google DC stretches and find pictures, couldn't get them to post. I use a couple of different ones for quads which I will explain later and use a shoulder stretch by Shelby Starnes which you can find on YouTube.

[Anabolic5150]

Re: DoggCrapp Basics

Ok, another tip. You missed a meal cause you were to busy to eat. Well guess what, you can't get that back. It is gone, so let it go. And let's say that you get to the gym to train and find out it is closed for repairs, go home. Train on the next scheduled day (say you miss chest/shoulders/triceps/back width and back thickness on Wednesday, push it to Friday. DO NOT sneak it in on Thursday and try to catch up). Just move it to the next scheduled day, maybe drop your carbs a bit but still eat.

I'd rather miss a training session any day then a meal, so eat your damned meals when you are supposed to. Remember the "date cooler" story?? I was so focused on eating that I took it on dates. Did I look like a dumb ass? Yes! But I still got my meals in AND I got the girl. Eat your meals!!!!

[Anabolic5150]

Re: DoggCrapp Basics

Shoulder Stretch - YouTube

Shelby Starnes stretch