My body composition has spiraled downwards as my diet and other factors have not been tended to properly. I plan to change this, and to develop a base of lean muscle from which to start developing bodycomp further (before cutting, as you may know im eager to do).
Current Stats:
5'10"
18% BF
160lbs
(estimate: weighed in after breakfast and not having worked out in a few days. I'm thinking the number will fluctuate in the next week before I establish actual beginning weight).
Well, we've got the same deadline/goal date Faraz. We can hopefully provide each other with some motivation.
If you have time check out my log and catch up with where I'm at. I've got about another 21 lbs to go before I hit my goal and then start cutting.
Like I mentioned in our pm, if you need any help at all or suggestions, please feel free to ask.
Good luck and I look forward to reading about your journey.
So I did manage to escape partying tonight, big big accomplishment on the road to many more, although I did nothing productive either.
LIFTING:
10x3
BB squat 165 lbs
4x6
Dips 15 lbs
BO BB Row 100 lbs
Skull Crushers 50 lbs
Standing DB Curl 50 lbs
Hanging leg raise 10 lbs
>>>>Lifting was intense. My arms have never felt so worked, dang iso work!
DIET
11AM - 1.25c oatmeal, 1c FF milk, 1sc whey
1:45- 25g simple sugar, 1/3sc whey
2:10-3:00 WORK OUT
3:15-3:45- 50g gaterade powder, 1sc whey
4:30-1c chicken breast, 1c brown rice, 1c vegetables
6:00- FF yogurt, 1/4c select grains cereal, 3/4c frozen fruits
7:45- 1can tuna, 1tbsp Udo Oil, 1.66 tbsp PB
10:00 - 1c lean beefsteak, 1/2c brown rice, 3/4c vegetables
Before Bed (no CC) - Ckn Terriaki breat with 3fish oil caps (20g pro/12g fats/4gcarb)
Total: 3060kcal
36/42/23 p/c/f (have to reduce the C increase F, made a mistake with the rice and beef today). Also a bit high, was aiming for 2850kcal. But that may have been too little it seems.
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"Obsession is a word that lazy people use to describe the Dedicated."
If I remember Faraz's PM to me, he's planning on up-ing the calories each week by about 200-250. I think this is just his jumping off point gobbla. But I see where you're coming from.. [img]smile.gif[/img] We'll get him up there with the calories.
Once again, its a tuesday, but we had a fraternity event, a big night for pledges, but avoided all drinking. Its going to get harder before it gets easier. Generally a good diet, really sore Quads and Glute, some more bearable soreness in arms and back.
DIET
9AM - 1.25c oatmeal, 1c skim milk, 1sc whey
11:30- 1 slice WW bread
12:15- 1c pasta, 5oz can ckn breast, sauce
3:15- fruit, yogurt, soymilk, icecream? smoothie and 5oz can ckn breast
6:30- 1c lean beef steak, 1tbsp Udo oil, .5c broccoli
9:20- 12" subway Ckn breast on 'wheat' with vegies and sweet honey sauce
12:30- 2 egg white, 2 whole egg, 1tbsp flax seed, salsa
1:45 - 10 almonds before bed.
Total: 3200kcal
33/44/23 p/c/f (eating any less would have definately been under where i want to be, I want to eat more already, but i want to edge my way up there. Also I realize the smoothie and subway weren't really clean, but with my scheduale it was that(cleanest options) or nothing.
Im thinking edge to 3500kcal by end of the week? or too fast?
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"Obsession is a word that lazy people use to describe the Dedicated."
Too fast. At your weight (and bf%) I'd stick with 250 increases a week. I know it seems like it'll take forever but you'll get there. TIME. [img]smile.gif[/img] Don't get to anxious.
I'm real proud of you for passing on the alcohol. Remember, it'll do NOTHING for you and only cause obstacles in your goal. It's been said many times before, but worth repeating: If it were easy, everyone would be in perfect shape. [img]smile.gif[/img] You CAN do it. Remember that.
Alcohol, who said any thing about alcohol? I was talking along the lines of fruit punch and pop
Its so tempting as I get hungry for those extra calories, at 3200 yesterday I still wanted to eat more, so i cant sympathize at all yet with those bulking who have to 'shove food down their mouth.' But better to pace my caloric increases and avoid an even higher BF.
__________________
"Obsession is a word that lazy people use to describe the Dedicated."
Good day regarding solid lifts and clean diet. I was getting near time for bed and was low on calories so started eating things here and there - i slept in today, giving less time to waking up and eating. The next 2 weeks are going to be absolute hell in terms of work/things needing to be done.
LIFTING
10x3
BB Bench 135
4x6
BB DL 125
Standing BB Milit Press 50, 60 lbs on 4rth set
Seated Calf Raise 100 lbs
Upright Rows 70lbs
Tricep Rope pulldown 60lbs**
** On one pulley machine, i do 120-135lbs on this lift, but this one is facing the wall with a back rest and the resistance it puts up is so much more. Strange...
DIET
11:50- 1.5c oatmeal, 1c FF milk, 1sc whey
1:45-2:45 Work Out
2:45-3- 50g CHO, 23G pro PWO shake
3:30 .75 ckn breast, .66c ww pasta, .5 mixed vegetable
5:45 - 1c FF yogurt, .25c select grain, .5c frozen fruit, .66c ckn breast
7:40 1can tuna, 1tbsp udo oil, 1.5tbsp PB
10:00 4 whole egg, 1 egg white
11:00 6 triscuits
11:35 Apple
12:00 .75c 2% CC, 1tbsp PB
Bed by 1
TOTAL: 3025
35/37/28 p/c/f (CHO have come down, wouldve been further, but i needed those triscuits and apple, had a carb craving, figured id give in before it led to a binge.)
Ive got a GROW Bar by my bed, if i wake up at night, im going to eat it between sleeping
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"Obsession is a word that lazy people use to describe the Dedicated."
Looks real good Faraz. I'm proud of you. Just keep strong over the next couple weeks. We'll be here if you need some words of encouragement. [img]smile.gif[/img]
Oh and I wonder... does that pressdown tower you talk about have fewer pulleys on it? That could easily account for the more resistance. ???
I did notice it only had one pulley, opposed to the 2 involved in all the other ones. Its surprising though, it is ridiculously harder.
Today: Chest is semi sore, quads and glute still sore from monday, and tri's are kinda sore too. Now i'll know to lift more next time
Since i had CC before bed, I kept a GROW bar and zma and water by my bed. Woke up around 4:30 and ate/took them. I still woke up hungry in the morning, stomach growling... had to make my oatmeal before i was done getting ready!
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"Obsession is a word that lazy people use to describe the Dedicated."
Wouldn't it be nice if the weights were labeled with the effective weight that you're lifting, rather than the actual weight of that piece of metal inside the machine?
I go to three different gyms. They each have a slightly different standing calf raise machine and the numbers aren't even close! On one, I can do 220lbs with one leg. On another machine I can't even do 140 with one leg... How about some standardization?
It was pretty clean and pretty on, finally lower on carbs for the 33/33/33. BUT...went out for the night with the guys, nothing too bad, definately wont over calories and did some binging at night before bed: Turkey on WW sandwich, Bowls of Cereal, Pita/Gyro. Not too worried about it, compared to old habbits, im considering it clean. Calories however must have topped to around 3500 atleast.
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"Obsession is a word that lazy people use to describe the Dedicated."
Pretty clean all day, dont know exact calories and reak down again. Going out seems to be synonymous with 'not logging food.' But it should've been alright.
LIFTING
5x3 / 5x3
Chin ups 5lbs / BW
4x6
Dec DB Bench 40x2/ 45x2
Hammer curls 25 x2/ 30x2
Std Calf Raise 185
Glute Ham curl 80x1/100x3
Lunges 70
>>A good work out, Today i feel it mostly in my legs, upper back and bi's.
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"Obsession is a word that lazy people use to describe the Dedicated."
The great thing about bulking is that it's pretty damn hard to eat "too much"! Not dissagreeing with gymrat by any stretch...slow, steady, and knowing where you're at is paramount to all. But if you're going to be on one side or the other in the calorie world right now, upper is the place to be.
How are you feeling with the lifting? Doing good? Recovering nicely. Feeling positive about the routine and performance?
Yeah, bulking makes not logging less of a problem. But I think i was higher than normal, 3500+, but it included some real quality protien and carb sources too.
Im doing Waterbury Method and LOVE IT. Recover is pretty well i guess, considering i havent really been all that sore. EXCEPT after monday squats, which i could feel till late wednesday. Need to go up on the bench wednesdays. Fridays got my upper back and especially biceps(:-/).
Feeling real positive and im actually pushing my self with the weights for the first time. Some of the numbers im starting with are the ones i finished last waterbury method cycle with.
Just wish I felt some more total body soreness. Maybe its good that each workout focuses primiarly on one body part and its minor muscle. quad/Ham and calf, chest and tri, back and bi, but my friday workouts get screwed over when im out all night and not really keeping good track of food. Either way, cant wait to lift monday. Thinking some long but paced cardio today and tomorrow. starting HIIT next week.
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"Obsession is a word that lazy people use to describe the Dedicated."
Well fan freakin tastic! Glad to hear that you're in the positive mindset. Self doubt is the destroyer of worlds. [img]smile.gif[/img]
Just an oppinion, but lack of soreness to me means that you're at a stage where your muscles are exactly where they should be. Imbalances and weakness are addressed, you're strong and in a good spot. If you're sore all the time then you're an out of shape little toad, ya know?
I'm not a betting man...but if I were I'd bet that gymrat will switch up some things come your next workout cycle (movements\grips)...that'll bring back some of the blessed soreness for ya. [img]smile.gif[/img]
Felt good, worked a crazy sweat. Dips were a real challenge, really felt them in chest too. My forearms were really worked after the skullcrusher/curls super set.
Diet started real well, ended HORRIBLE. Included lots of ice cream, resees, lolipops and such. Also some Naty PB binging.
Either way, time for bed and start doing work, ridiculously behind in classes.
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"Obsession is a word that lazy people use to describe the Dedicated."
Hi FARAZ.. ahhh yes. now I remember.. you're Bulking.. I never thought of that as being a "diet" until I read how much work GymRat puts in into eating! That is as bad as trying to loose weight for some people.
Looks like you're doing just fine without any words of encouragement Faraz! That's great! Just thought I'd check in and see how you were doing. [img]smile.gif[/img]
Thanks for checking in Mk and GR. Lifting is great its the diet that is, literally kicking my ass. Today and yesterday before bed consisted largely of ice cream, Cereal(clean but binged) or Naty PB(clean but binged), so not feeling good about that. When diet is off, everything else starts falling apart.
Strangely, ive been sleeping more but being lazier. When i got to college, i averaged 5-6 hours a night, sometimes 2-3 nights with 2-3 hours each - i was doing great though and not eating that much either, maintaining or almost cutting diet. Now im eating alot more, and sleeping 8 hrs a night, or with naps to make ATLEAST 8 hours but i constantly feel like napping or not doing anything even more. Its crazy!
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"Obsession is a word that lazy people use to describe the Dedicated."
its the diet that is, literally kicking my ass. Today and yesterday before bed consisted largely of
Yeah.. late evenings are difficult for me as well. You just have to hang in there.. Maybe drink a glass or two of water before that time arrives.. also.. have some veggies ready for the snack way before you get around to binging might help.. so you won't have to resisit AND prepare.. il will be there to help you.
A little recap since im missing a few days. Probably considerable some of the worst days, nutritionally. Not clean food, though definately made calorie req. Tried eating ever 2-3 hours, once again nightly feedings got out of control. Some partying led to worse choices and so on. Although I've gotta say, dancing for 3-4 hours is the most intense quad/hip/calf/ab/whatever work out in the world. Two hours in i was thinking 'hmm...wish i had a protien shake with me.' but I plan on getting back on track, and better then ever, etc.etc, the same stuff i always say.
workout from wed
10x3 BB bench 140 up 5
4x6
Deadlift 130 up 5
Standing Milit press 60 up 10
Seated calf raise 105 up 5
upright row 80
tri pull down 60
Friday Run
Skipped work out, but did go running
~35 min, 3-3.5 miles?
__________________
"Obsession is a word that lazy people use to describe the Dedicated."
I dont quite know if it was a good idea, but i went to the gym while basically dieing. My nose is sniffling like crazy, my chest aches, my lungs burn and im petrified of coughing now. Miserable and completely sleepless i thought i was feeling better, plus wanted to push my self, here it is:
They say "If it doesn't kill you, it'll make you stronger" so no regrets, and good luck.
But for whatever it's worth.. next time you could try this :
(I've posted it already in my log.. but want to say that I don't only use it to see if I'm overtraining.. but to see if I need some time off.)
Quote:
Owen Anderson's Questions
1)I slept well last night.
2)I am looking forward to today's workout.
3)I am optimistic about my future performance.
4)I feel vigorous and energetic.
5)My appetite is great.
6)I have little soreness.
For each of the above give yourself these points:
strongly disagree 1
disagree 2
neutral 3
agree 4
strongly agree 5
Linear Mode
