200-250lbs.

[anonymous1]

I'm about half way through this process. I've lifted off and on in my younger days and always burned out trying to do too much at once. Usually it was my business burning me out more than the lifting but being stubborn I would keep training to failure and hit the 3 month burn out and lose track of what I was doing in order to make money. Now I'm comfortable and completely focused on getting this done.

Start: July 2008 at 6' 200lbs.

Now: Still 6', 220lbs.

I'm looking for some input as I go because problems always come up and trial and error takes too long to correct them.

Routine goes like this:

Day 1 - Back
BB Row-5x5
Chins-3 sets to failure + 2 sets of assisted to failure. Then a static at top position.
Deadlift-3x5

Day 2 - Chest/Biceps
Flat BB Press-5x5
Flat DB Press-3x4-8
BB Curl-3x4-8
DB Curl-1-2x4-8 (these never progress, just trying to keep my arms about equal)

Day 3 - Off

Day 4 - Shoulders/Legs
BB Shoulder Press-5x5
Squat-5x5
Leg curl-3x4-8

Day 4 - off

Day 5 - repeat

I was doing starting strength but my lower back kept getting completely worn out and screwing up everything with the 3x/week squats. I also don't seem to be able to progress as the program is designed to do. I guess my genetics suck. I kept having to skip workouts. I just decided to switch to this set up, and like a lot better.

diet is about 5000 calories, mostly supplements as I have no taste buds and a stomach that can't seem to process food correctly. Haven't found a solution for this. If anyone notices what the problem could be, let me know.

It goes like this:

Meal 1
NyTroPro40 in 16oz skim milk
detour bar
5g fish oil
2g microlactin, 1200mg green tea extract, 1g alcar
702/68/85/10

During Workout
1 scoop ON whey, 2 scoops glycomaize, 5g creatine
385/24/70/1

Meal 2
1 can of tuna
2 scoops ON whey protein with 1.5 cups oatmeal
vyopro bar
green drink
5g fish oil
200mg r-ala, 1g alcar, 1200mg green tea extract
1310/140/129/26

Totals:
Calories: 2397
Protein: 232g
Carbs: 284g
Fat: 37g

Meal 3
2 scoops XGF in 16oz skim milk
1 cup fiber cereal in 8oz skim milk
1 box of mac and cheese
1g alcar, 1200mg green tea extract, 200mg r-ala
1432/100/177/36

Meal 4
2 chicken breasts
kamut spirals
3 scoops ON whey protein in 16oz skim milk
5g fish oil
2g microlactin, 200mg r-ala, green tea extract, 5mg biotin
1451/186/125/23

Totals:
Calories: 5280
Protein: 518g
Carbs: 586g
Fat: 96g

This is just my basic outline, I switch it up all the time but make sure the calories are on target and I don't skip the supplements but fill in the food with other stuff. Pre/Post Workout stuff is always the same. I am so sick of the chicken and spirals I usually sub that out. especially since I am out of my super appetite stimulating wonder supplement at the moment.

Today is an off today, Tomorrow is legs.

[anonymous1]

Actual eating for today:

MRP in 16oz skim milk
bar
5g fish oil
76/80/14

3 scoops whey in skim milk - 88/41/3
2 bags of cheddar fries - 1000 easy cals
green drink - 20/8/2

2 scoops XGF in skim milk - 54/41/18
Applebees chicken tender basket - about 1000 easy cals
green drink - 20/8/2
5g fish oil

2 more bags of cheddar fries - 1000 cals

Approx Totals:
Protein-300g
Calories-4200

This is about as bad as a day gets for me, just hung out and watched football got my protein in and ate some junk food.

[anonymous1]

Damn this section is busy. I thought my journal disappeared at first.

today's training:

start: 6:15
45x10, 95x3 warm up
BB Shoulder Press-5-5-4-3-3-125 -3 minute rest periods
135x8, 185x3, 225x2 warm up
Squat-5-5-5-4-2-240lbs - on 2nd set leaned forward 2x-WTF, form felt wrong last set so cut it short. - 4 minute rests
45x5
Leg Curl-6-5-4-70lbs - 3 minute rests
end: 7:37

I have determined my flexibility is screwing up my Squats. So after getting some solid advice I did:

Standing Glute/Hip External Rotator Stretch-2x35 seconds

Basic Hip Flexor-2x35 seconds

Piriformis/Glute-2x35 seconds

Then I threw in a typical seated hamstring stretch-2x35 seconds

going to try doing this routine an hour before squats and see what happens.

Diet:

Meal 1
NyTroPro40 in 16oz skim milk
vyopro bar
5g fish oil
2g microlactin, 1200mg green tea extract, 1g alcar
741/76/80/13

During Workout
1 scoop whey, 2 scoops glycomaize, 5g creatine
385/24/70/1

Meal 2
No tuna cuz can opener broke.
2 scoops whey protein with 1.5 cups oatmeal
vyopro bar
green drink
5g fish oil
200mg r-ala, 1g alcar, 1200mg green tea extract
1164/108/129/24

Meal 3
2 scoops XGF in 16oz skim milk
542/54/41/18

Meal 4 - subbed for Wendy's. I can't stand my chicken meal without my wonder supplement.
3 scoops whey protein in 16oz skim milk
1 spicy chicken fillet
2 5 piece nuggets
2 green drinks
1869

total calories: 4701

I bought 2 more spicy chickens and another 5 piece but couldn't finish them. If i'm up long enough I'll down them and hit 5500 cals. Stomach the way it feels, not likely.

Tomorrow is an off day.

[anonymous1]

So I did end up eating another 5 piece nugget last night, so total ended up being 4930 cals. Good enough for me.

today's eating:

Meal 1Meal 1
NyTroPro40 in 16oz skim milk
vyopro bar
5g fish oil
2g microlactin, 1200mg green tea extract, 1g alcar
741/76/80/13

Meal 2
2 leftover crispy chickens without bun that was all soggy, chicken itself was surprisingly good.
1.5 cups oats, 2 scoops whey
1042/113/60/30

Meal 3
2 scoops XGF in milk
vyopro bar
785/75/65/25

Meal 4
3 scoops whey in milk
1 box of mac and cheese
vyopro bar
1655/144/209/27

Meal 5 - theoretical at this point, just felt like updating now. I'll get it done though, or at least most of it. I wonder how long I can milk this crispy chicken thing before I can't stand them anymore for a month. I can't wait to hit 250 and start cutting to 6%. Food sucks. Another 6 months or so to go.
2 crispy chickens
2 5 piece nuggets
2 green drinks
1600 calories

Total Calories-5823

Tomorrow is back training. Must beat logbook. I'm impressed that 40 people actually viewed this. I wouldn't have.

[anonymous1]

So, that theoretical meal isn't happening without being a bloated mess all night and into tomorrow. It's overdoing it anyway. Total cals end up being 4450. I've been gaining consistently at this number, I just shoot for more to make sure I at least hit my 4000-4500. I think as my weight goes up, appetite will increase as necessary to hit the 5000+. If not, it's the olive oil route.

[MisterX]

I'm just a newbie here but I wanted to say very impressive sir. Your diet is an inspiration, really clean and solid. Just one question though, does all that protein daily ever hurt your stomach? If I get to or over 1g per lb body weight, I have a really heavy feeling for a really long time!

[anonymous1]

It does get to my stomach, I am full all the time, even when I eat. My diet isn't an example of what I think is ideal, it's just what I can stick to. I actually prefer supplements to food - I don't really like eating anything. I also find I feel best on high protein diets and don't gain a significant amount of fat. Basic idea is get my protein, and eat whatever else till I can't physically eat anymore...if that's not enough I'll add olive oil to each meal.

I forgot to add that I did my stretches tonight after a shower.

[anonymous1]

Today's workout:

45x10, 95x3, 135x1
BB Row-5-4-3-3-3-175 - probably should have used 170lbs, but 165 was easy last workout for all 5x5. 3 minute rests
Chin-2-2-1-1-1+2 assisted reps and failed-weak piece of garbage - 3 minute rests
135x5, 205x2, 255x1, 275x1
Deadlift-5-3-3-300lbs alternate grip: left, right, left - 4 minute rests

Updating diet at end of day.

[anonymous1]

I noticed a miscalculation on yesterday's calories, I forget a half cup of oats...so I was really at about 4600.

Today's eating:

Meal 1
NyTroPro40 in 16oz skim milk
vyopro bar
5g fish oil
2g microlactin, 1200mg green tea extract, 1g alcar
741/76/80/13

Meal 2
2 scoops XGF in milk
vyopro bar
about 50 cinnamon mini-wheats
ran out of fish oil like a moron
1145/80/150/25

Workout-1 scoop whey, 2 scoops glycomaize, 5g creatine
385/24/70/1

Meal 3
1.5 cups oats, 2 scoops whey
695/63/87/10.5

Meal 4
3 scoops whey protein in milk
12 chicken wings
4 slices pizza
green drink
approx 2000 calories

Approx Totals Calories: 4966

Tomorrow is Chest/Biceps. Must beat logbook.

[anonymous1]

Today's workout:

10-16
95x5x2, 115x3, 135x2
Bench-5-5-5-5-5-185
Flat DB Press-6-6-5-65's
BB Curl-8-6-5-70
screw the DB curls.
3 minute rests on all

Logbook defeated.

[anonymous1]

Eating

Meal 1
NyTroPro40 in 16oz skim milk
vyopro bar
5g fish oil
2g microlactin, 1200mg green tea extract, 1g alcar
741/76/80/13

Workout-1 scoop whey, 2 scoops glycomaize, 5g creatine
385/24/70/1

Meal 2
1 can of tuna
2 scoops ON whey protein with 1.5 cups oatmeal
vyopro bar
green drink
5g fish oil
200mg r-ala, 1g alcar, 1200mg green tea extract
1310/140/129/26

Meal 3
2 scoops XGF in milk
vyopro bar
785/75/65/25

Meal 4
3 scoops whey in milk
quart of shrimp fried rice
about 2000 calories

Approx total cals: 5200

Stretch marks are out of control. i love it.

[anonymous1]

Today's Eating

Meal 1
NyTroPro40 in 16oz skim milk
vyopro bar
5g fish oil
2g microlactin, 1200mg green tea extract, 1g alcar
741/76/80/13

Meal 2
1 can of tuna
2 scoops ON whey protein with 1.5 cups oatmeal
vyopro bar
green drink
200mg r-ala, 1g alcar, 1200mg green tea extract
1265/140/129/21

Meal 3
2 scoops XGF in skim milk
some leftover fried rice
5g fish oil
about 1000 cals

Meal 4
3 scoops whey protein in milk
2 crispy chickens
2 5 piece nuggets
1 medium fri from McDonalds
about 2300 cals

Approx total calories: 5300

[anonymous1]

I have an extra vyopro bar in there. Total cals about 5100.