The Intelligent & Relentless Pursuit of Muscle™
T-Cell Alpha
 
An Interview with BugeishaAD
1
 

Blackaggar
Level 2

Join date: Apr 2009
Posts: 2532

Why did you start training?

Initially, I started lifting in conjunction with boxing training. My buddy was a competitive fighter, and to keep his conditioning workouts intense, I started doing drills with him. This included lifting weights once a week, with a heavy emphasis on functional work: Overhead presses, pullups of all sorts, lots of unilateral stuff, etc. That was fun, but after a couple months of this, I started to realize I looked forward to the weight lifting day the most. Id pick up the muscle mags and see the physique models and be super envious of their physique, and rationalize that if I kept doing what I was doing, Id one day look like them. I eventually discovered this was not the case. I moved away from the 4+ days a week of conditioning workouts, and the summer after I graduated high school I bought a whey protein supplement and started lurking on this site. After I started doing Defrancos WS4SB, I was hooked, and by the time I started college, was on my way to being a full-fledged meathead.


What does your training look like? (exercises, sets, days training)

I think for this question, its important to give a broader picture of how my training has progressed over the years.

I started with WS4SB, which was great because it forced me to do compound lifts and focused on progression. This was great, but since my home gym didnt have a squat rack, even after lifting at my school gym for a semester, I hadnt touched the squat racks. To fix this, for my next plan of attack I chose a program that had a huge emphasis on squatting: Rippetoes Starting Strength. At this point, I bought into the 0OMG dont train arms you just need squats and youll overtrain mindset, which was a mistake, and set me back in the bodybuilding department quite a bit. I had the mindset of add weight to the bar or die. This worked pretty well for this time period. After 6 months of using Starting Strength, I could bench something like 275 for 3, squat 315 for 3 (form was probably pretty horrendous on both of these, spotters probably were helping too??¦), and deadlift 405 for 5. I thought I was pretty cool.

After that, as I became more active on this site and with Cephalic_Carnages guidance, I was encouraged to really evaluate what my goals were, and tailor my training specifically to those goals. For awhile I tried different conventional bodybuilding splits (everything once a week, everything twice a week, legs twice a week, arms twice a week, Yates 3 Way, etc. Had different training partners over this time, most of them pretty good. I kept volume low (2-3 exercises per body part, most of the time ramping to one top set only) and again, the focus was on progression. Did quite a bit of experimenting with rest pause style training after taking an interest in DC. I like(d) it, and its something Id use again (and I do, sometimes).

Currently, my training is pretty straight forward: Back & bis, Chest & tris, Legs, Delts & traps, Arms. I take rest days where I need them, but lately I take one after leg day, and one after arm day. Im trying to bring up my arms (a process that will take a long time), so they get hit a lot. I do quite a bit more volume than I used to, and am trying to get my strength levels back up to where I was when I was a fluffy 240lbs. Currently around 210 at around 6ft, with some level of ab visibility depending on the day. If youre interested in how I train, I keep a very detailed log in the Training Logs section on this site.


What is your current diet like?

Current diet is a bit haphazard as Ive recently gone through some huge life changes (graduated college, moved across the country, started my first big boy job, etc). After a couple weeks, Ive started to fall into some basic routines. Im not trying to boost my weight up currently, but I eat what most people consider is a lot, and if things get out of control and I feel myself softening up too much, I bring the eating in a bit. I used to do a crude form of Leangains-style intermittent fasting, but I dont really fast anymore I guess haha. And btw, I take Mountain Dogs Glucose Disposal Agent whenever I eat carbs (if I have it with me), makes quite the difference in the bloat I would typically see.

Upon waking (7:30AM): Essential Amino Acids (EAAs), milk thistle (best poops ever), calcium/magnesium/sodium supp, 4 fishoil caps

I get to work at 9, and if Im so hungry I cant focus on my work, I have been snacking on raw almonds. Om nom nom.

12:30PM: Assuming I wasnt lazy and actually bring my lunch, I usually have 10-16oz of chicken, turkey, or tuna (depending what I?¢??m lifting and how hungry I am), and either salad/veggies, or some rice.

4-4:30PM: (this meal is interchangeable with meal one) 8-10oz ground beef, rice, vanilla Greek yogurt (om nom nom), sometimes throw in some fruit.

Pre-workout (sometime between 6:30-7PM, whenever I typically get off): stimulant of some sort (I change it up) that contains some form of caffeine, 1.3d, beta alanine, etc. I probably use a stim for 8-90% of my sessions. Every 2 months or so Ill take a week off of them, and maybe one workout a week or so Ill forego their use. Also take in some EAAs, 10g creatine, and have some form of sugary carb. Ive used stuff like waxy maize, but currently eat a package of Poptarts (omg so good.. Smores ftw). I typically finish this drink and the carbs while Im getting changed. I do a 15+ minute warm up before every session, so everything feels settled and Im ready to roll after that.

During lifting, I sip on BCAAs. Nothing fancy.

Post lifting, its more EAAs and another 10g of creatine. I drink this during my walk home.

My sessions have been running pretty long these days, so by the time I get home and cook dinner (I definitely like to cook my dinner fresh whenever possible), Im not eating till 10 or so. Dinner usually is a pound of ground beef, steak, or chicken, along with 1-3 cups of rice (lately basmati), or the equivalent. I like potatoes a lot, just havent taken the time to prepare them. Rice digests well for me and is easy to prep, not to mention delicious.

So currently, eating varies in quantity day-to-day quite a bit, but Id imagine most days are in the ballpark of 4500kcal or so.

What do you do for cardio, if anything?

I make sure to do cardio at least twice a week, if not 3 times. I sometimes slack on it, and when I see myself getting fatter, add it back in. Usually 2 of those times are post lifting, 15min or so at moderate intensity, and one off-day, 25-30min. Im not a big fan, but I like the way I feel afterwards and typically look leaner the next day.

Also, I walk to work (25min), and because I dont have a car, end up doing a lot of walking. This probably helps a bit.


Best advice you could give someone about training/diet

I know its been said a million times, but you have to figure out what works for you. This doesnt mean that you should start by training your chest 4x a week as a rank beginner because you have negative pec development, but after sometime getting a grasp of the basics (for some people this is 6 months to a year, for others close to 2), you cant just blindly copy what other people say. This whole iron thing is a big learning process, and paying attention and thinking critically about what youre doing in the gym and in the kitchen will take you a long way.



What do you do for a living, and how has this affected your training?

Until recently, I was a college student. 99% of undergrads that say they dont have time to work out are just giving excuses and full of it. There are times when getting in the gym can be difficult or not possible, but for most, this isnt the norm. Now, I work for a consulting firm, and I work longer hours than some, but I wouldnt say it affects my training besides whenever I have to travel for work. That last hour of sitting at my computer I get giddy thinking about walking to the gym and lifting.



What has been your worst injury, and how did you work around it, repair it?

I luckily (knock on wood) havent suffered any major injury that really set me back. Ive had quite a bit of nagging pain over the years in my right shoulder, but I feel with proper, regular rehab/prehab work, and paying attention to how I structure my training (namely, chest pressing), I am pain free most of the time.



If you had to pick one or two key principles/words of advice to tell every newb, what would they be?

Progression. Doesnt always mean more weight on the bar, but strive to improve and be better each time you step into the gym.

Also, make goals and go out and get them.


How does your size/strength affect your life outside of the gym?

Im definitely not at a size where people gawk, like some of my friends (HolyMac, DOHCrazy, Waylander, etc), but it has been well received at work, and females tend to like muscles. ;)



If you could do a couple of things different, what would they be and why?

I would have started training my arms sooner. That was dumb. Also, not sure how I would have done this differently, but during a 6 month stay in Tokyo, Japan in 2010, I regressed in strength and size, and when I came back for my last fall semester of college, my diet was horrible and I didnt gain back all the strength, but I got quite fat. 2010 was not a very good year for me in that department, lol. It was a great learning experience.


What is it going to take for you to feel like you have accomplished something special in this thing we do?

Im not cut out to be anything special in the bodybuilding or powerlifting aspect of this game, but I do have some things Id like to accomplish in the near future (next 5 years or so):

-Do a bodybuilding show (or multiple, if I end up doing well)

-Compete in a powerlifting meet (I could see myself doing these often down the line)

-Try out strongman

-Bench 500lbs, Squat 600lbs, deadlift 700lbs, raw. Not necessarily in competition, but those are numbers I would really love to hit.

-Get to a point in my physique development where Im happy with what I see in the mirror. This doesnt mean Im satisfied, but where I genuinely like the way I look. I have a pretty hardcore case of body dysmorphia, so well see if this ever happens. J

Thanks for reading!

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ebomb5522
Level 5

Join date: Jun 2008
Posts: 3974

Great interview bug : ).

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The Mighty Stu
Level 5

Join date: Oct 2002
Posts: 9893

Blackaggar wrote:

-Do a bodybuilding show (or multiple, if I end up doing well)




I always thought that you'd do well if you decided to follow this route.

S

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BONEZ217
Level 2

Join date: Feb 2007
Posts: 11473

What does it feel like to be perfect? srs

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Tatsu
Level 1

Join date: Dec 2007
Posts: 877

Good interview! I also need moar arms... MOAR! I like your approach and I believe you'll get much bigger in the years to come. =)

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countingbeans
Level 2

Join date: Oct 2008
Posts: 20855

sweet

Black do the following

1 - edit interview in word
2 - ctrl & a (select all)
3 - ctrl & c
4 - open up notepad
5 - in note pad press ctrl & p
6 - repeat steps 2 & 3
7 - in T-Nation post window ctrl - p
8 - click post
9 - ?????
10 - profit


This will get rid of all the fucked up characters that Word's formatting does that messes up the posts here.

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165StateChamp
Level

Join date: May 2009
Posts: 1889

Honestly, that's what I call a cool story bro. Such a riveting tale, I honestly copy and pasted it to word, saved on my hard drive, backed it up on a jump drive, drove to the bank, put the jump drive in the safe deposit box, and will leave it there until my kids turn about 12 (when they can actually state their age, and ask what it is I'm showing them), when I will pick it up, put it in an old USB drive reader and relay this cool story to them and tell them, "kids, this is what a cool story should look and sound like...not like the stories your generation tells.

<3 <3 <3 good interview

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HolyMacaroni
Level 1

Join date: Sep 2008
Posts: 5147

omg. subscribing

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2532

countingbeans wrote:
sweet

Black do the following

1 - edit interview in word
2 - ctrl & a (select all)
3 - ctrl & c
4 - open up notepad
5 - in note pad press ctrl & p
6 - repeat steps 2 & 3
7 - in T-Nation post window ctrl - p
8 - click post
9 - ?????
10 - profit


This will get rid of all the fucked up characters that Word's formatting does that messes up the posts here.



Think i got all of them i just fixed

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WestCoast7
Level 1

Join date: Aug 2009
Posts: 5083

Now this thread is complete.

Getting jacked, busty women, life is good.

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countingbeans
Level 2

Join date: Oct 2008
Posts: 20855

Blackaggar wrote:
countingbeans wrote:
sweet

Black do the following

1 - edit interview in word
2 - ctrl & a (select all)
3 - ctrl & c
4 - open up notepad
5 - in note pad press ctrl & p
6 - repeat steps 2 & 3
7 - in T-Nation post window ctrl - p
8 - click post
9 - ?????
10 - profit


This will get rid of all the fucked up characters that Word's formatting does that messes up the posts here.



Think i got all of them i just fixed



Oh shit, I'm sorry Bug and everyone. I meant to post that in the "interview" thread, not Bug's interview.

oops

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WestCoast7
Level 1

Join date: Aug 2009
Posts: 5083

countingbeans wrote:
Blackaggar wrote:
countingbeans wrote:
sweet

Black do the following

1 - edit interview in word
2 - ctrl & a (select all)
3 - ctrl & c
4 - open up notepad
5 - in note pad press ctrl & p
6 - repeat steps 2 & 3
7 - in T-Nation post window ctrl - p
8 - click post
9 - ?????
10 - profit


This will get rid of all the fucked up characters that Word's formatting does that messes up the posts here.



Think i got all of them i just fixed



Oh shit, I'm sorry Bug and everyone. I meant to post that in the "interview" thread, not Bug's interview.

oops


makes me wonder what peoples taxes are like when you're done with 'em.

Just messin'

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

Bug, do you take the MD's GDA on off days as well?

since I have stretches of 3-5 days off from training, I'm wondering if it'll have much of an effect after the 2nd day off.

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bugeishaAD
Level 3

Join date: Aug 2007
Posts: 3439

WC7 -- omg that girl is a dime. I have a semi.

fr0 -- Yessir. I mean sometimes I forget to take them or don't have them with me, but I try to take them whenever I'm eating starchy carbs.

Thanks for reading guys! It's a bit of a novel.

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

hmm ok. I'll try to take them more consistently and see if I notice a difference.

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jwesus
Level

Join date: Dec 2010
Posts: 313

you forgot the most important question

bug - how'd you get so gosh darn approachable?

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cyruseven75
Level 1

Join date: Jul 2008
Posts: 1791

good read. i forget to read and post over here, i'm going to make an active effort to be here more than in the bb threads. i write a lot of sarcastic shit over there to blow off steam. lots of frustration w/ the reccurence of the same q's and responses. over here i'll keep it thoughtful, lots to read, so many have made such good progress in a few years.

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enrac
Level 5

Join date: May 2006
Posts: 552

fr0IVIan wrote:
Bug, do you take the MD's GDA on off days as well?

since I have stretches of 3-5 days off from training, I'm wondering if it'll have much of an effect after the 2nd day off.


Sorry, I'm missing something, what's GDA?

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jwesus
Level

Join date: Dec 2010
Posts: 313

enrac wrote:
fr0IVIan wrote:
Bug, do you take the MD's GDA on off days as well?

since I have stretches of 3-5 days off from training, I'm wondering if it'll have much of an effect after the 2nd day off.


Sorry, I'm missing something, what's GDA?


glucose disposal agent, they help put carbs in the muscle not the fat.

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detazathoth
Level 3

Join date: Jan 2007
Posts: 5499

jwesus wrote:
enrac wrote:
fr0IVIan wrote:
Bug, do you take the MD's GDA on off days as well?

since I have stretches of 3-5 days off from training, I'm wondering if it'll have much of an effect after the 2nd day off.


Sorry, I'm missing something, what's GDA?


glucose disposal agent, they help put carbs in the muscle not the fat.


Like this?

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

[quote]detazathoth wrote:
[quote]jwesus wrote:
[quote]enrac wrote:
[quote]fr0IVIan wrote:
Bug, do you take the MD's GDA on off days as well?

since I have stretches of 3-5 days off from training, I'm wondering if it'll have much of an effect after the 2nd day off.[/quote]

Sorry, I'm missing something, what's GDA?[/quote]

glucose disposal agent, they help put carbs in the muscle not the fat.[/quote]

Like this?



lol I wish this stuff was one day of rest per dose!

I've noticed that it helps me feel less bloated the day after. I'll probably be able to see a difference more easily when I get leaner.

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bugeishaAD
Level 3

Join date: Aug 2007
Posts: 3439

olololol

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3838

My life is now complete. Thank you bugalishious, thank you for everything.

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spar4tee
Level

Join date: Sep 2010
Posts: 10538

ashylarryku wrote:
My life is now complete. Thank you bugalishious, thank you for everything.

*like*

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