Avoiding the Skinny-Fat guy dilemma - JP Fitness Forums

Faraz421 · 10-30-2005, 03:23 PM

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).

Guidelines:
Diet: Massive Eating Reloaded
Routine: Waterbury Method

Goals: Adding 10-12 lbs to established begining weight(end of this week) while maintaining bodyfat (around 18, no higher than 20%).

Deadline: Dec 31, 2005

gobbla · 10-30-2005, 05:02 PM

awesome...no scales...no mirrors untill dec 31. [img]smile.gif[/img]

Terry Monk · 10-30-2005, 10:38 PM

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.

Faraz421 · 10-31-2005, 11:39 PM

Monday, Oct. 31

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.

gobbla · 11-01-2005, 02:05 AM

you're pretty young aren't you? another 500c probibly would help.

Terry Monk · 11-01-2005, 07:30 AM

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.

Faraz421 · 11-02-2005, 01:26 AM

Tues. Nov. 1

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?

Terry Monk · 11-02-2005, 07:33 AM

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.

Faraz421 · 11-02-2005, 12:24 PM

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.

Terry Monk · 11-02-2005, 01:20 PM

EXACTLY. Too much too quick and you'll overload and it will show up in the wrong way.

Faraz421 · 11-02-2005, 11:51 PM

Wed Nov 2

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

Terry Monk · 11-03-2005, 07:48 AM

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. ???

Faraz421 · 11-03-2005, 11:30 AM

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!

Lost Dog · 11-03-2005, 08:09 PM

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?

Faraz421 · 11-04-2005, 02:37 PM

Thurs Nov 3

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.

Faraz421 · 11-05-2005, 12:20 PM

Fri Nov 4

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.

gobbla · 11-05-2005, 01:45 PM

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?

Faraz421 · 11-05-2005, 02:37 PM

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.