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themidnighter
03-04-2008, 06:53 PM
The facts:

I'm 5'7", 150lbs, about 12% body fat. I'm 23 years old. I live in LA. I'm a writer. I've been working out consistently since I was 18 years old and 105lbs.


Goals:

170lbs @ current body fat by my birthday: November 4, 2008. I vowed that I would be 170 by the time I'm 24. So, by god, I will be 170lbs by my birthday.


Current Diet:

Approx 4,000 calories per day, ingested as follows...
- 8:30AM: 1 cup egg whites, 1 cup dry oats mixed with H2O, 1 medium banana -- 626cal, 6g fat, 85g carbs, 37g protein
- 11:00AM: 2 scoops BSN True-Mass weight gainer, 2 cups skim milk, 2tbls Skippy natural peanut butter -- 744cal, 28g fat, 77g carbs, 58g protein
- 1:00PM: 8oz boneless skinless chicken breast, 1 medium potato -- 421cal, 5g fat, 43g carbs, 48g protein
- 3:30PM: 2 scoops BSN True-Mass weight gainer, 2 cups skim milk, 2tbls Skippy natural peanut butter -- 744cal, 28g fat, 77g carbs, 58g protein
- 6:00PM: 8oz boneless skinless chicken breast, 1 medium potato -- 421cal, 5g fat, 43g carbs, 48g protein
- 8:30PM: Post-workout smoothie, 400cals, 45g carbs, 35g protein
- 11:00PM: 2 scoops BSN Syntha-6 casein protein, 3 scoops Cytocarb -- 558cals, 12g fat, 70g carbs, 44g protein
TOTAL: 3913 calories, 99g fat, 425g carbs, 327g protein

I've been on this diet for about 2 months now, and have gained 12lbs (most of it was regained muscle, as I was sick for a month and lost a lot of weight), maintaining a consistent body fat percentage. I added the 4 tablespoons of natural peanut butter yesterday -- but I'm thinking about dropping it, as it significantly ups my fat intake. What would you all suggest?


Current Workout:

I'm currently running the BGB Workout (Thanks Built!). Yesterday began my second week on the program. It's a great one so far.

Any comments, criticism, suggestions, and/or words of motivation are welcome!

themidnighter
03-04-2008, 07:18 PM
BGB Day 1: chest/back (thickness)

Rack Pulls: 205x5, 215x5, 215x5, 215x5, 215x4
Bent Over Rows: 115x8, 125x8, 125x8
Hammer Machine Rows: 180x12, 180x10, 180x10

Bench Press: 175x5, 185x5, 185x5, 185x5, 185x5
DB Incline Press: 100x10, 110x8, 110x8

Seated Calf Raises: 70x15, 70x12, 70x12


Notes: Overall a great workout. I went in feeling a little under the weather (damn this ****ing cough), but felt strong on everything, especially bench. I struggled with the last 2 sets of rack pulls because my grip wasn't strong enough. Is it time to buy some straps?

themidnighter
03-06-2008, 12:09 PM
Day 2: Legs (quad dominant), Biceps

Squats: 175x5, 185x5, 185x5, 185x5, 185x5
Leg Press: 210x8, 210x8, 210x8
Leg Curls: 135x15, 150x12, 150x12

EZ-Curl Barbell Biceps Curls: 70x5, 80x5, 80x5, 75x5, 75x5
Alternating Dumbbell Biceps Curls: 35x8, 32.5x7, 25x8

Notes: Everything felt good. My knees started hurting on squats, so I need to watch my form a bit closer. It's weird because I was definitely bringing my thighs parallel to the floor... but the knees still hurt. Any ideas what I'm doing wrong?