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tomsids
02-16-2010, 01:53 PM
Please make your first post, answers to the following questions as this will help your mentor get up to speed with your individual requirements.

1) Current calorie intake and protein intake. If you don't know, don't answer.

Unsure.

2) Do you have any current injuries going into this? We are unable to diagnose or treat, so basically anything that'll prevent you performing certain exercises.

No.

3) The program will for the most part be performed using basic barbell and dumb-bell exercises - is your exercise selection limited i.e. poorly equipped home gym etc?

The only limitation I have is that I donít currently have a workout partner. I have a membership at a local Goldís Gym.

4) How many days training can you commit to? And what days are they?

I am not limited in terms of the days Iím able to train.

If you do feel comfortable posting your pics, do that too as it will just make things easier for the mentors, but it's not essential.

Pictures are as of 2/20/10.

Thanks,
TB (aka tomsids)

Daniel Roberts
02-18-2010, 10:06 AM
Hi Tom

Good to have you on board. I've read your application, seen your photos, so have a clear idea of where you want to get to and how to get there.

Currently you have no idea of your daily intake, that's fine, have you read and understood how to determine this moving forward? With all you guys although I'm here to help I still want you to be able to apply and adjust once this program's over.

In the first instance let's see where you are with setting calorie intake and choosing a program and then I'll help dial that in - I just want to know what you know and we'll move on from there.

tomsids
02-19-2010, 08:16 AM
Hey Daniel,

Iím super pumped about this program and really appreciate your taking the time to mentor me.

Thinking about it more, I could probably provide a rough estimate of my calorie intake, since I do eat several of the same foods regularly.

In preparation for the program, I recently began trying to eat more. Iíve been drinking whole milk in two 12-16 oz protein shakes per day (using 2-3 scoops of a mix of ON whey and Muscle Milk), which are probably around 600 calories. Generally I have been drinking one shake for breakfast and one at night or after workouts. Breakfast also consists of oatmeal and a banana, 250 or so calories. Iíd guess that lunch and dinner are 600-800. Iíve been consuming a decent amount of peanut butter with an apple as well, which adds about 500 calories per day. Adding in other snacks brings my recent/current calorie intake to somewhere between 3,000 and 3,500 calories.

In terms of the breakdown between protein/carbohydrates/fats, my meals are fairly balanced. I just weighed myself at the gym on Wednesday, and with clothes on I came in at 168 lbs (at 6í 6Ē tall). Since my goal is to reach 200 pounds, depending on the number of hours Iím training, I understand my target calorie intake should be something likeÖ

Low Activity, 1-3 hrs a week = 2,800 kcal; 300g protein*, 100g fat**, 175g carb***

Medium Activity, 4-7 hrs a week = 3,200 kcal; 300g protein*, 100g fat**, 275g carb***

High Activity, 8-11 hrs a week = 3,800 kcal; 300g protein*, 100g fat**, 425g carb***

*Protein set at 1.5g/lb
**Fat set at a minimum 0.5g/lb bodyweight
***Assumes the remaining calories will be carbohydrates, where 1g = 4kcal

Since I would consider my metabolism to be much higher than average, I plan to up the recommended amount by 250 kcal. Right now Iím leaning toward program 1, because I think Iíll be able to stay most consistent with it, regardless of how my schedule changes. Iím also thinking it will cut down on gym time, in which case my calorie intake wonít need to be as high as with the other programs. With that in mind, Iím going to start at 3,450 kcal, or 300g protein, 100g fat, 338g carb.

Wednesday night I attempted to do one of the workouts from the ABA program. Since I havenít been logging my weights for the half-assed workouts Iíve been doing for the past year or two, I went into each exercise without really knowing where to start. This is evidenced by the varying number of reps/sets for each exercise below.

Trial training - 2/17/10 - (weights are in pounds)
Completed recommended upper body warm-ups

Vertical pulling Ė Pull down
70 x 1, 100 x 1, 140 x 1, 160 x 6, 180 x 6 + 2 +2 + 2

Horizontal pulling Ė One arm dumbbell row
30 x 1, 45 x 6, 55 x 6 + 2 + 2 + 2

Horizontal pressing Ė Standing dumbbell press
25 x 1, 30 x 6 + 2 + 2+ 2

Triceps Ė Cable triceps extension
50 x 1, 80 x 1, 110 x 6, 130 x 6 + 2 + 2 + 2

During my workouts Iíve noticed that I heavily favor my right side during (Iím right-handed), which Iíve noticed has led to some asymmetrical muscle development. Do you have any suggestions to combat this? For exercises where I use one arm/leg, should I use the same weight for each side, even though I could probably do more with my right than my left?

Iím looking forward to your feedback and guidance through the training process.

Sincerely,
TB

tomsids
02-20-2010, 09:46 AM
I completed another trial workout last night, this time working the lower body. Again, still getting the hang of it.

Trial training - 2/19/10 (weights in pounds)

Completed recommended lower body warm-up.

Quad - Leg press (I actually did the angled leg press before I realized I wasn't doing the exact exercise prescribed)
90x1, 135x1, 180x6, 225x6, 270x6, 315x6, 360x6 +2 +2 +2

Hip - Romanian deadlift
45x1, 90x1, 135x6, 140x6, 145x6 +2 +2 +2

Calf - Seated calf raise
25x1, 50x1, 70x1, 95x6, 115x6, 120x6 +2 +2 +2

Biceps - Barbell curl
25x1, 30x1, 45x6, 55x6, 65x6, 70x6 +2 +2 +2

Abs - Hammer strength crunch (similar to prescribed cable crunch?)
30x1, 50x1, 70x6, 90x6, 100x6 +2 +2 +2

Each of the two workouts I've done thus far have taken me around 75 minutes. Does this sound about right? Since I'm resting two minutes between ramping sets, I'm occupying whatever equipment I'm using for a decent chunk of time.

Also, a couple questions pertaining to the exercises I've done:
- As with each body part, several exercise options are listed for abs, but half of them don't appear to require any weight (sprinter crunch and ab wheel). How does the 6RM fit into these exercises if only body weight is involved?
- Since you've seen my pictures, are there different exercises you'd recommend I focus on, or are the ones I've selected appropriate, since they fit within the categories assigned to the ABA workout?
- In looking at another member's post, I'm also wondering if I should use the 19 multiplier for my calorie intake, instead of 16, since my metabolism is so high.

Any other thoughts?

I'll start journaling my food intake next week when the program officially starts.

Thanks!
TB

Daniel Roberts
02-20-2010, 11:56 AM
Ok Tom, quite a few questions to get through, so I'll start with the last one.

I would certainly choose 19 as your multiplier. I requested you as a trainee because I am your height and have always been slim. I am currently approx 295lbs. I understand the effort required in going from underweight to desired weight, so I'm here to help. At 210lbs I was eating near 5000 calories to maintain. So be prepared to go higher than 19x200=3800kcal, but you need to start somewhere.

Your exercise selection is fine, you have good bone structure, wide clavicles, narrow waist and hips, all you need is muscle, not to specialise.

Abs can be loaded or unloaded, if loaded use the program rep scheme, if not then switch to exercises that do require a load when unloaded becomes too easy.

I rest about a minute between ramping sets, but sometimes longer up to 2 min if I'm feeling less able. Don't refuse to do a set because your 2 mins isn't up, jump in when ready. Your session shouldn't take much longer than an hour, no need to be too fastidious with rest periods.

Your handedness is likely the cause of the asymmetry - however, as a very light individual trust that this will even out when you have added significant mass; most of us will have experienced this, no need to take precautionary measures. Good luck.

tomsids
02-22-2010, 07:34 PM
Thanks for the response Dan. It's encouraging to know that you understand how gaining weight can be a struggle for us lanky folk.

I feel like I've found a new level of motivation by being invited to participate in this program, and I'm really excited to see what I'm able to achieve over the next 12 weeks. I just completed my first official workout tonight. Here are the results (and these are the exercises I'm planning to continue with, at least until the first "deload" week):

Pull down 6RM: 180 lbs (+2 +2 +2) The machine goes up in 20 pound increments, and I managed to do four reps at 200 lbs, so 180 was my max for the day.

Barbell row 6RM: 80 lbs (+2 +2 +2) This exercise is awesome; I definitely worked parts of my upper back/should that I've never worked before.

Flat bench 6RM: 155 lbs (+2 +2 +2) The 6th rep was pretty tough, so I required slight help from my spotter. First +2 I completed fine, but I again required slight help from my spotter for the second rep of the subsequent +2's.

Standing dumbbell press 6RM: 30 lbs (+2 +2 +2) Same as last training session.

Cable Triceps Extension 6RM: 140 lbs (+2 +2 +2) Increased my 6RM by 10 lbs over the last training session.

As far as eating goes, I hit my 3,800 goal easily today, thanks to the help of a six scoops of whey protein/muscle milk. I'm almost out, so my At Large supps can't arrive soon enough!

I'm using fitday.com to calculate my daily intake, so let me know if you want me to post the specifics of what I'm eating. Here's my final count for the day. I noticed that I need to up my protein intake, which will obviously be the biggest challenge.
Total Calories: 4,136; Fat: 205.1; Carbohydrates: 368.0; Protein: 217.9

TB

Daniel Roberts
02-23-2010, 02:48 AM
Don't worry, I do understand it's tough, so you're in good hands. I'm very pleased that you're excited and motivated, it may very well change your life if you stick with it, so I appreciate why you wanted in.

Ok, great work on the first session. One pointer and I know this is just because you're finding your feet but be careful not to grind out that last 6RM i.e.


Flat bench 6RM: 155 lbs (+2 +2 +2) The 6th rep was pretty tough, so I required slight help from my spotter. First +2 I completed fine, but I again required slight help from my spotter for the second rep of the subsequent +2's.

Once you do that the clusters become tricky and given that these clusters have you training through fatigue, you need to be careful about not eating into your recovery capacity too much.
The best way to do this is make sure that your 6RM isn't a grind, it should be all you, with a touch to spare, perhaps not enough for another rep, but certainly enough that the bar isn't inching up.But again you'll need to get a few more sessions under your belt to know how this feels.

Good job on the eating, let's keep that up for 2 solid weeks and see where we are then, that'll give us plenty of time to make adjustments and a good baseline on which to base these.

I don't need specifics that summary above is just fine. Good job.

EternalSearcher
02-23-2010, 01:29 PM
Good luck on this whole thing man. Stick to it it pays off. 6 months ago, I could only bench 155 lbs for 3 reps., and I could not bench 160lbs to save my life, Now I'm benching 265 1RM, and 210X6. So, Just stay determined, and don't let anyone tell you, you cant do it. Good luck, and God Speed.

tomsids
02-23-2010, 09:31 PM
Thanks for the encouragement Eternal. Hopefully I will have take a big step toward achieving the progress you've accomplished by the end of the 12 weeks.

Today I struggled a bit with reaching my nutrition goal:
Total Calories: 3,648; Fat: 195.3; Carbohydrates: 299.8; Protein: 185.9

I'm almost out of my current stock of protein, so my order can't come soon enough. Hopefully the new simple recipe thread started in the general program forum will provide some ideas for upping my protein intake as well.

TB

Daniel Roberts
02-24-2010, 12:47 AM
Ok, so you struggled today, but for you more than anyone, you need to hit your target, I'm not concerned with going over it, so if when you tally up you're that far under, drink a pint of milk, have some peanut butter and jelly sandwiches anything to get you over. That's how slack you can be to ensure you're always in a surplus. Some of the guys on here would kill for that leeway, take full advantage of it.

EternalSearcher
02-24-2010, 02:08 PM
Protein intake-----Chicken Breasts. 275 Calories, over 40 grams of protein, 0 carbs, and 10 grams of fat. If your outta protein mix this is a good way to go.

Its good your making your food intake. It'll be tough, but if you stick with it, it'll get easy. After about 2-3 weeks your stomach will stretch out, and you'll be able to eat more, more easily.

tomsids
02-24-2010, 08:52 PM
My biggest problem when it comes to eating is getting bored, not full. Thanks for the tip on the chicken breasts though--just bought a bag of frozen ones last weekend--now I have to learn some easy ways to prepare them. :)

I didn't bring my training log from the dry run of the program this weekend, so I couldn't remember what my maxes were. Surprisingly, I did more weight with every exercise today:

Angled Leg Press 6RM: 415 lbs (+2 +2 +2) - Is it okay that I'm doing the angled leg press, as opposed to just the leg press? The leg press at the gym has a maximum weight limit, whereas the angled press allows me to add as much weight as needed. I'm staying away from squats for now because of a neck strain I suffered a couple years ago from doing them, and they're a bit awkward at my height.

Romanian Deadlift 6RM: 160 lbs (+2 +2 +2)

Seated Calf Raise 6RM: 170 lbs (+2 +2 +2) - Is it normal for my calves to feel really tight after I complete a set?

Barbell Curl 6RM: 75 lbs (+2 +2 +2)

Hammer Strength Crunch 6RM: 145 lbs (+2 +2 +2) - This exercise seemed most accessible in terms of measuring progress and adding weight to increase ab strength.

Total Calories: 4,186; Fat: 231.6; Carbohydrates: 282.5; Protein: 244.7

TB

Daniel Roberts
02-25-2010, 12:39 AM
Hey Tom, if you keep eating as instructed, because your body's crying out for food, it wouldn't surprise me if you get PR's every workout - you stand to gain a lot! Great job on the workout and the food.

That legpress is fine and your rationale for using it spot on, same for the ab machine. And calves normally do feel very tight, it's all ok!

Daniel Roberts
02-25-2010, 01:19 AM
Something you may find reassuring. You believe you have a ridiculously fast metabolism, I believe yours is actually average especially for your height based on my experience and handily the results of this straw poll by jsully

http://www.wannabebig.com/forums/showthread.php?134200-Maintenance-Calories...-what-are-yours

Of the respondents 46% had a maintenance intake of between 3000-3999kcal, 16% between 4000-4999kcal and everyone else had a maintenance intake below 3000kcal.

You are not a freak!!

tomsids
02-25-2010, 09:19 PM
Here's hoping I set PR's every workout! That poll you referenced is pretty interesting. I've always attributed my weight to my metabolism and genetics, because my grandpa had much the same body type. But that poll makes it sound like my eating habits play the bigger role. I've never been a huge eater, but that's about to change! :)

Today's food log:
Total Calories: 4,378; Fat: 204.5; Carbohydrates: 397.8; Protein: 244.7

Side note - I received my supps today - Maximus, Opticen, and Results, so these will be part of my daily routine from now on. I'm also taking a multivitamin and fish oil caps each day.

TB

Daniel Roberts
02-26-2010, 12:48 AM
Good job, that realisation about your eating habits alone is going to propel you towards and beyond your goals.

tomsids
02-28-2010, 09:17 PM
I was traveling this weekend, so I havenít had the chance to post until now. I finished my third workout for the week on Friday:

Pull down 6RM: 180 lbs (+2 +2 +2) I could probably do more, but the machine is limited to 20 lb increments, and 200 lbs is too much at this point.

Barbell row 6RM: 85 lbs (+2 +2 +2) Increased my 6RM by 5 lbs.

Flat bench 6RM: 145 lbs (+2 +2 +2) I didnít have a spotter and I couldnít get the safety bars in the rack I was using to adjust to the right height, so I had to use a weight that was safe.

Standing dumbbell press 6RM: 35 lbs (+2 +2 +2) Increased 6RM by 5 lbs.

Cable Triceps Extension 6RM: 150 lbs (+2 +2 +2) Increased 6RM by 10 lbs.

Unfortunately with my being out of town, it was a little more challenging adhering to my diet. I also didnít think to write down my daily food intake, so I input what I could remember into fitday.com for an approximation:

Friday: Total calories: 3,773; Fat: 118.3; Carbs: 422.4; Protein: 212.6

Saturday: Total calories: 3,676; Fat: 89.5; Carbs: 497.8; Protein: 213.8

Sunday:Total calories: 3,974; Fat: 144.3; Carbs: 446.1; Protein: 218.6

I also just happened to have a beer or two on Friday and Saturday night. I donít remember alcohol being mentioned in the program guidelines, so is this something I should be abstaining from completely? What are your thoughts?

Iíll post my weekly summary sometime tomorrow.

TB

Daniel Roberts
03-01-2010, 01:08 AM
I have no problem with a few beers, the only thing to consider is the additional calorie intake (not a problem for you) and depending how much you drank whether it affects your next training session i.e. are you hungover.

The important thing for you is consistent food intake and training - great job on the personal bests, keep going.

tomsids
03-01-2010, 07:31 PM
Week 1 Summary:

Weight: 168.5 lbs

Daily intake (average):
Calories: 3,967
Fat: 169.8g
Carbs: 387.8g
Protein: 219.7g
---------------
Today's workout:
Angled Leg Press 6RM: 450 lbs (+2 +2 +2) - Increased max by 35 lbs.

Romanian Deadlift 6RM: 160 lbs (+2 +2 +2)

Seated Calf Raise 6RM: 190 lbs (+2 +2 +2) - Increased max by 20 lbs.

Barbell Curl 6RM: 80 lbs (+2 +2 +2) - Increased max by 5 lbs.

Hammer Strength Crunch 6RM: 185 lbs (+2 +2 +2) - Increased max by forty lbs.

Today's food log:
Total Calories: 3,786
Fat: 138.2 g
Carbs: 399.7 g
Protein: 247.7 g

TB

tomsids
03-03-2010, 07:26 AM
Yesterday's food log:
Total Calories: 4,056
Fat: 183.4
Carbs: 387.2
Protein: 237.4

Daniel Roberts
03-03-2010, 12:54 PM
You must be fairly happy with how things are progressing? I know I am. Drop in and give me your thoughts on the whole journey so far; I want to give you as much encouragement and help as possible.

tomsids
03-03-2010, 03:08 PM
I am pretty pumped with my progress. I only hope I can continue making the sort of strength gains Iíve made thus far. The last couple nights I havenít slept the best, so Iím hoping that wonít affect my training after work today. Iíve also felt really full, because I think Iíve been leaving too much of my food intake to the latter part of the day. Work makes it challenging for me to eat as much and as often as I would like.

Are you concerned at all with my protein intake? With my 200 lb weight goal, I know Iím falling short of the 300g daily requirement. Iíve been relying a lot on peanut butter and protein shakes to get me to 200+ grams, but the only way I could see myself approaching 300 would be with another shake. Iím hoping my body will adapt with an increased appetite, so I want to eat more, as opposed to eating because I have to hit my macros.

And now for a few other questions. The past few days there have been periods where Iíve felt a little odd, which I think could be from my body not being used to the large amount of supplements Iím now consuming (especially all the sugar from ďResultsĒ). Is this normal?

How much weight do you think I can expect to gain per week? If I gain 2-3 lbs per week through the course of the program, Iíd already be at my 200 lb goal by the end of it.

Also, how much water should I be drinking?

Thanks for your dedication and help.

TB

tomsids
03-03-2010, 08:57 PM
Man oh MAN tonight's workout was AWESOME. I still struggle to down an Opticen/Results shake pre-workout, but I noticed a marked difference in my energy and focus today. I felt like I could do my workout twice over and set new PR on all but one exercise:

Pull down 6RM: 200 lbs (+2 +2 +2) I somehow managed to max out the machine and increased my weight by 20 lbs.

Barbell row 6RM: 95 lbs (+2 +2 +2) Increased my 6RM by 10 lbs.

Flat bench 6RM: 160 lbs (+2 +2 +2) The first week I couldn't do 6 reps at 155 lbs without assistance on the last rep, and tonight I increased weight by 5 lbs and managed to complete the 6 +2+2+2 sets.

Standing dumbbell press 6RM: 40 lbs (+2 +2 +2) Increased 6RM by 5 lbs.

Cable Triceps Extension 6RM: 150 lbs (+2 +2 +2) Same weight as last week.

I also did well on meeting my nutrition goals:

Total calories: 4,323; Fat: 147.7; Carbs: 484.0; Protein: 285.1

TB

Daniel Roberts
03-04-2010, 04:12 AM
I am pretty pumped with my progress. I only hope I can continue making the sort of strength gains Iíve made thus far. The last couple nights I havenít slept the best, so Iím hoping that wonít affect my training after work today. Iíve also felt really full, because I think Iíve been leaving too much of my food intake to the latter part of the day. Work makes it challenging for me to eat as much and as often as I would like.

Are you concerned at all with my protein intake? With my 200 lb weight goal, I know Iím falling short of the 300g daily requirement. Iíve been relying a lot on peanut butter and protein shakes to get me to 200+ grams, but the only way I could see myself approaching 300 would be with another shake. Iím hoping my body will adapt with an increased appetite, so I want to eat more, as opposed to eating because I have to hit my macros.

And now for a few other questions. The past few days there have been periods where Iíve felt a little odd, which I think could be from my body not being used to the large amount of supplements Iím now consuming (especially all the sugar from ďResultsĒ). Is this normal?

How much weight do you think I can expect to gain per week? If I gain 2-3 lbs per week through the course of the program, Iíd already be at my 200 lb goal by the end of it.

Also, how much water should I be drinking?

Thanks for your dedication and help.

TB

Your body will adapt with your increased food intake and activity, it'll become easier and you'll want to eat. However, you have the habits of years of undereating to overcome, so it'll take some effort on your part to change things; which you're doing a good job so far. What'll keep you going is your progress and workouts like you just had and for you there'll be many of these.

What do you mean by 'odd' and at what times?

I'm not concerned with your protein intake, not yet, it is sufficient, I'm more concerned with ensuring your consistently hitting your calorie targets - which you are, just keep it up.

Now as to how much you can expect to gain? You're lucky in one respect in that you are underweight and your goal for a man of your height is still reasonably light bordering on average weight, so I expect if you follow my instructions for you to exceed your goal by the end of 12 weeks, gaining maybe 50lbs or more.
Now that sounds far fetched and for a man of normal height and weight it would be, but as I said earlier you are not that man - imagine a slot car it's back wheels held in the air whilst you rev it up, then let it go - that's you.

Stick with us, we'll change your life.

As to water intake, I drink maybe a gallon of water a day, perhaps more when it's hot - aim for that.

tomsids
03-04-2010, 07:39 AM
When I say Iíve felt ďodd,Ē itís generally been in the mornings and after Iíve had a serving of Results. I feel slightly warm and a little woozy. My sleep patterns havenít been the greatest lately, which could be a contributing factor. Iím going to resolve to fix that and catch up on sleep this weekend.

TB

Daniel Roberts
03-04-2010, 08:01 AM
I don't like liquids first thing in the morning, I need solid food for the same reason, I feel a little odd. As long as I've done that I can do liquid meals all day, but I need to have eaten something substantial first.

tomsids
03-05-2010, 07:16 AM
Yesterday's food log:
4,276 calories, 172g Fat, 484g Carbs, 212.8g Protein

TB

EternalSearcher
03-05-2010, 03:19 PM
When I say Iíve felt ďodd,Ē itís generally been in the mornings and after Iíve had a serving of Results. I feel slightly warm and a little woozy. My sleep patterns havenít been the greatest lately, which could be a contributing factor. Iím going to resolve to fix that and catch up on sleep this weekend.

TB

Try going to bed an hour earlier than normal, stretch and meditate (or just try to relax your thoughts)



But what i originally wanted to talk about was, GOOD JOB! You've got great progress each week, thats great! Keep up the good work.

tomsids
03-05-2010, 06:56 PM
Thanks E. Another good workout tonight. Not as good as Wednesday's, but it'll do. I think I just enjoy working upper body more, and get more psyched up about it.

Angled leg press: 475 lbs - 25 lbs more than Monday

Romanian Deadlift: 170 lbs - 10 lbs more than Monday

Seated calf: 190 lbs

Barbell curl: 85 lbs - 5 lbs more than Monday

Weighted crunch - 195 lbs - 10 lbs more than Monday

Today's food log:
Total calories: 4,490; Fat: 155.7; Carbs: 547.8; Protein: 245.7

TB

Daniel Roberts
03-06-2010, 12:56 AM
Looks like another great session to me. You're making good progress (hell you know what it's like to make no progress) so give yourself a pat on the back. You'll grow to love legs. As a really tall person I'm guessing you currently find them your least capable bodyparts, that'll change as you start mastering the lifts, and start adding mass to them.
Great job on the diet too Tom. Can you post or PM me your current weight please? This weekend we start preparing for the next 10 weeks, so just ensuring that any adjustments needed are made in a timely fashion.

tomsids
03-06-2010, 09:20 AM
Looks like another great session to me. You're making good progress (hell you know what it's like to make no progress) so give yourself a pat on the back. You'll grow to love legs. As a really tall person I'm guessing you currently find them your least capable bodyparts, that'll change as you start mastering the lifts, and start adding mass to them.
Great job on the diet too Tom. Can you post or PM me your current weight please? This weekend we start preparing for the next 10 weeks, so just ensuring that any adjustments needed are made in a timely fashion.

Weighed myself this morning: 171.5 lbs

I'm planning on posting updated pictures soon too.

tomsids
03-07-2010, 08:50 PM
Weighed myself this morning: 171.5 lbs

I'm planning on posting updated pictures soon too.

Pictures are from today (March 7)

Food log...
Saturday:
Calories: 4,102; Fat: 145.9; Carbs: 398.0; Protein: 292.0

Sunday:
Calories: 3,953; Fat: 147.6; Carbs: 427.9; Protein: 228.2

TB

Joe Black
03-08-2010, 02:36 AM
Tom,

I just wanted to drop in and say FANTASTIC job with keeping this log updated and also your progress so far.

You're a few lbs heavier from when you started and you definately look fuller in your new pics. If you can keep that up for the entire 12 weeks I reckon you can end up a good 20lbs heavier than your starting weight which is going to look awesome.

Also huge respect for getting in those calories on a consistent basis. As Daniel has been pointing out, that is going to be the key to your transformation.

See if you can make your fitday log public and post some links to your days. We might be able to give you some tips on how to easily increase calories or make the job of eating 4K a day easier. And again, as Daniel said your body will adjust to the volume of food. When I first started cutting I was hungry all the time and now I can quite easily get by on 2,000 calories and feel full! In my experience it generally takes about 3-4 weeks for things to start adjusting, so hang in there and keep nailing those totals!

tomsids
03-08-2010, 07:38 AM
Tom,

I just wanted to drop in and say FANTASTIC job with keeping this log updated and also your progress so far.

You're a few lbs heavier from when you started and you definately look fuller in your new pics. If you can keep that up for the entire 12 weeks I reckon you can end up a good 20lbs heavier than your starting weight which is going to look awesome.

Also huge respect for getting in those calories on a consistent basis. As Daniel has been pointing out, that is going to be the key to your transformation.

See if you can make your fitday log public and post some links to your days. We might be able to give you some tips on how to easily increase calories or make the job of eating 4K a day easier. And again, as Daniel said your body will adjust to the volume of food. When I first started cutting I was hungry all the time and now I can quite easily get by on 2,000 calories and feel full! In my experience it generally takes about 3-4 weeks for things to start adjusting, so hang in there and keep nailing those totals!

Thanks Daniel! I really appreciate the opportunity to be a part of this extraordinary training program. The support and progress Iíve made thus far has been really encouraging. Hereís a link to my fitday log (http://www.fitday.com/fitness/PublicJournals.html?Owner=tomsids), per your suggestion.

Thanks,
TB

Joe Black
03-08-2010, 07:53 AM
Damn, I would love to be you right now lol.. I am starving myself on 1800-2000 calories a day and seeing your Burritos makes me hungry!

Your food choices are spot on though, some good calorie dense foods there - good job with it!

You're probably already on this, but a few ideas for calorie dense food and getting in those calories.

- eat more read meat - pork, beef etc.. Full of protein and the fat will help bump calories up.
- drink more whole milk. Try and nail a glass with most meals.
- snack on nuts - great source of fat and protein. 50 grams (about a good handful) will give you 275 calories (22fat, 9 protein and 15 carbs)
- full fat cheese is a great way to bump up calories - full of protein and fat

Keep it up, you're doing great!

tomsids
03-08-2010, 08:08 PM
Tonight's training went fine, though I was pretty tired by the end of it. I was a little bummed that I only increased weight on one exercise, but I suppose I'm bound to have good days and bad days.

Pull down 6RM: 200 lbs - Same as last training session.

Barbell row 6RM: 95 lbs - Same as last training session.

Flat bench 6RM: 165 lbs - +5 lbs

Standing dumbbell press 6RM: 40 lbs - Same as last training session.

Cable Triceps Extension 6RM: 150 lbs - Same as last training session.

TB

tomsids
03-09-2010, 07:21 AM
Yesterday's food log:
Total Calories: 4,139; Fat: 124.9; Carbs: 499.9; Protein: 256.9

TB

tomsids
03-10-2010, 08:28 AM
I meant to post this Monday night but somehow forgot about the weekly recap. Iím feeling good about my progress and have gained about seven pounds according to my weigh in last weekend. Yesterday I felt sore and still feel it today. Iíve noticed my left shoulder is bothering me a little bit, so Iíll be paying attention to make sure it's not more than just muscle soreness.

My daily averages from last week:
Calories: 4,141
Fat: 156g
Carbs: 447g
Protein: 250g

Weightlifting Status
Iíve managed in increase my max weight on each exercise by fairly significant marginsósome more than others:
Pull down 6RM: 200 lbs Ė An increase of 20 pounds from day 1
Barbell row 6RM: 95 lbs Ė An increase of 15 pounds from day 1
Flat bench 6RM: 165 lbs Ė An increase of 10 pounds from day 1
Standing dumbbell press 6RM: 40 lbs Ė An increase of 10 pounds from day 1
Cable Triceps Extension 6RM: 150 lbs Ė An increase of 20 pounds from day 1

Angled leg press: 475 lbs Ė An increase of 115 pounds from day 1
Romanian Deadlift: 170 lbs Ė An increase of 25 pounds from day 1
Seated calf: 190 lbs ĖAn increase of 70 pounds from day 1
Barbell curl: 85 lbs Ė An increase of 15 pounds from day 1
Weighted crunch - 195 lbs Ė An increase of 95 pounds from day 1

Right now Iím depending a lot on meal replacement/ weight gainer shakes to reach my calorie and protein targets. Hopefully as my body adapts and my stomach expands, Iíll be able to rely a little less on supplements, as I can foresee their continual use being pretty expensive.

Yesterdayís food log:
Total Calories: 4,022; Fat: 96.0; Carbs: 515.6; Protein: 253.9

tomsids
03-10-2010, 08:56 PM
Unfortunately tonight was a step in the wrong direction. I was overzealous in my training and strained my back when doing the the Romanian deadlift, which made it difficult to do anything after that...I was able to do complete sets of all the exercises except the weighted crunches and the deadlift.

Today's workout:
Angled leg press: 475 lbs - no increase
Romanian Deadlift: 170 lbs - Did a few warm-up sets, then a 6RM and couldn't go on.
Seated calf: 190 lbs - no increase
Barbell curl: 85 lbs - no increase
Weighted crunch - used significantly less weight and did more reps instead

My shoulder was still bothering me today, but then my wife massaged it a bit and now it seems fine. Any thoughts on how I should proceed? I'll update my status the next couple days to let you know how both my back and shoulder are doing.

Today's food log:
Total calories: 4,296; Fat: 152.9; Carbs: 443.4; Protein: 270.0

TB

Joe Black
03-11-2010, 02:33 AM
I need to say this again - BRILLIANT job on keeping those macro/calorie numbers high!!

If you can push them even higher, I am sure Daniel won't mind ;)

Daniel Roberts
03-11-2010, 12:28 PM
Ok, the bad stuff first, I can't nor can anyone really (unless you post vids of your form) determine the cause of your back strain or shoulder issue. Truth is, you're a novice lifter, doing a fairly advanced/demanding program and you're starting at a disadvantage of very light bodyweight (it is an advantage in many respects but not this) which means you're going to feel a little beat-up simply from performing any exercise, let alone this program.

Your romanian deadlift weight hints at a form issue, but then again it's bodyweight for you so combine that with poor form and you're in trouble. Just get your kind wife to massage the affected areas and see how you go. If you want to PM me a vid of your performance it'd help iron out any major issues if there are any.

You're up 7lbs or so and you look a lot happier in your pics! I didn't want to push you too soon into upping your calories, knowing you find it a struggle, but your aim now should be to average 4300kcal, just like today's food log. You're not gaining at an extraordinarily fast rate and given you're starting point you need not worry about fat, you're simply feeding muscular growth right now, so let's step it up. Do you think you're ok with that? I want you to be, because I've got high hopes you'll top the chart when it comes to most muscle gained.

tomsids
03-11-2010, 01:40 PM
You guys sure know how to keep a guy motivated! It really means a lot to me, receiving such positive feedback from such experienced lifters. I might be the skinny guy at the gym now, but each day I take a step closer to my goal and feeling less self conscious about my body. Earlier this week I checked out the photos I submitted with my entry for the program, and man I looked terrible. At the time I didnít realize how badly I had let myself go; no wonder you think I look happier now!

As for the deadlift, I've been doing it on a t-bar platform, which may be a bad idea. This lift is a bit challenging because of my long arms/legs, and I think I'm having to bend too far down to reach the bar. In my previous sessions I focused on using my legs to lift, and this last time I obviously used my back too much. Maybe I should switch to doing deadlifts off the floor?

I am definitely game for upping my calorie intake and will get on that stat. There are still times Iím forcing myself to eat even though Iím full, but Iíll press through. I've got my eyes on the prize and want to make you guys proud!

TB

Daniel Roberts
03-11-2010, 02:31 PM
So you're on the platform and the bar is on the floor? If this is the case, swap to both of you on the floor.

tomsids
03-11-2010, 03:22 PM
Not exactly. There's a platform for me to put my feet on, and then a t-bar. You load weights on the end and pull upward. It looks similar to this (http://dumbbellbuddy.com/powertec/powertec_lev_tbar_row.html).
TB

Daniel Roberts
03-11-2010, 03:29 PM
Ah okay, well either way, avoid that. In that example the line of pull is well away from your legs - any dlift variation follows closely to your legs, grazing the shins and thighs. The spine's actually suited ot this, move the weight away as in your example and you introduce shearing forces in conjunction to compression and flexion - a bad combination.
Do a conventional deadlift or rack pull from below the knees,

tomsids
03-12-2010, 07:48 AM
Upped my calorie intake yesterday. Eating 8 tablespoons of peanut butter is not easy, but on the seventh tablespoon I learned that putting it in your mouth and swishing it around with milk makes it a lot easier to swallow.

Yesterdaysí food log: (http://fitday.com/fitness/PublicJournals.html?Owner=tomsids)
Calories: 4,491
Fat: 191.6
Carbs: 488.6
Protein: 200.2

TB

Daniel Roberts
03-12-2010, 07:52 AM
lol good job - you don't make it easy on yourself do you?! Whole milk and peanut butter, you're getting the right idea!

tomsids
03-13-2010, 09:05 AM
Today's weight: 176.5 - gained 5 pounds!

Yesterday's food log: (http://fitday.com/fitness/PublicJournals.html?Owner=tomsids)
Total calories: 5,110; Fat: 176.8; Carbs: 543.1; Protein: 297.7

Daniel Roberts
03-13-2010, 11:47 AM
Excellent, excellent stuff! Your breakdown looks awesome, your protein intake is brilliant, you're on track my man!

Joe Black
03-13-2010, 01:30 PM
You really are doing AWESOME and deserve a lot of credit for changing your eating habits.

Your consistently eating many more calories than you used to and you've really got the hang of using calorie dense foods to get the calories up.

Oh and nothing wrong with some beer to get those calories up ;)

tomsids
03-13-2010, 05:05 PM
Thanks guys! Now I just need to make sure I continue to be consistent with this. I am really excited about what I feel is a lot of progress in such a short amount of time. For the first time I can actually tell I have traps! :)

Although I didn't increase weight on any of the exercises, today's workout was good...my muscles felt like they were going to burst out of my skin by the end of it:

Pull down 6RM: 200 lbs - Same as last training session.

Barbell row 6RM: 95 lbs - Same as last training session.

Flat bench 6RM: 165 lbs - I need to learn how to add...for my second ramping set, I thought it seemed heavy and wondered why I was only able to do 5 reps. Come to find out I accidentally did 175 lbs instead of 165. I lowered the weight to 165 for the third set of 6, but then could only do +1 instead of the normal +2+2+2. Unfortunately this tired me out quite a bit and probably prevented me from increasing weight on this or any subsequent exercise.

Standing dumbbell press 6RM: 40 lbs - Same as last training session.

Cable Triceps Extension 6RM: 150 lbs - Same as last training session.

Today's food log: (http://fitday.com/fitness/PublicJournals.html?Owner=tomsids)
Total calories: 4,471; Fat: 189.6; Carbs: 447.5; Protein: 234.7

TB

tomsids
03-15-2010, 09:36 AM
Yesterday's food log: (http://www.fitday.com/oi/FitDay/PublicJournals.html?Owner=tomsids)
Total Calories: 4,301, Fat: 184.4, Carbs: 381.0, Protein: 232.3

Weekly summary:
I think eating more is starting to become more natural for me. Iíve been fortunate the last couple weeks, as my wife and I made huge batches of burritos and chili, which provided a bunch of calories and protein for my lunches. This week Iím going to cook a bag of frozen chicken breasts, so I might make use of Danielís ďquick recipeĒ or find another I can use to make a large quantity.

Last weekís daily macros:
Calories: 4,404, Fat: 159g, Carbs: 474g, Protein: 249g

I mentioned in my post on Saturday that I gained five pounds last week. My wife told me she can tell Iím more confident, and Iíd definitely say thatís the case. Although my gains appear to be slowing down, (since I was setting new PRís almost every workout), Iím hopeful they will continue.

TB

PS - Is the deload week next week for program 1?

tomsids
03-15-2010, 08:49 PM
Today's workout:
Leg press: 475 lbs (same)
Deadlift: 185 lbs - I switched to doing it from the floor. I know I can do more weight than this, but I'm trying to get the form down. I've watched several "how to" videos and read about proper form; it just feels really awkward for me with my extra long arms and long legs, and the bar scrapes up my shins.
Seated calf raise - 190 lbs (same)
Barbell bicep curl - 90 lbs - increase of 5 lbs
Weighted crunch - 215 lbs - increase of 20 lbs...I've maxed out the machine; what do I do now?

Today's food log: (http://www.fitday.com/oi/FitDay/PublicJournals.html?Owner=tomsids)
Total calories: 4,452, Fat: 153.2, Carbs: 511.6, Protein: 265.2

TB

Joe Black
03-16-2010, 08:21 AM
Yesterday's food log: (http://www.fitday.com/oi/FitDay/PublicJournals.html?Owner=tomsids)
Total Calories: 4,301, Fat: 184.4, Carbs: 381.0, Protein: 232.3

Weekly summary:
I think eating more is starting to become more natural for me. Iíve been fortunate the last couple weeks, as my wife and I made huge batches of burritos and chili, which provided a bunch of calories and protein for my lunches. This week Iím going to cook a bag of frozen chicken breasts, so I might make use of Danielís ďquick recipeĒ or find another I can use to make a large quantity.

Last weekís daily macros:
Calories: 4,404, Fat: 159g, Carbs: 474g, Protein: 249g

I mentioned in my post on Saturday that I gained five pounds last week. My wife told me she can tell Iím more confident, and Iíd definitely say thatís the case. Although my gains appear to be slowing down, (since I was setting new PRís almost every workout), Iím hopeful they will continue.

TB

PS - Is the deload week next week for program 1?

Dan will give you some advice about progression and such, but I just wanted to chime in and say your progress is AMAZING. It is TOUGH to start eating more when you first srart, but you are consistently eating much more and are starting to normalize to it which is superb. You should be proud to look back at how much you are now eating and the fact that this is coming through in your confidence and happiness is really cool too.

The one thing I would say is that don't worry about the gains slowing a bit, they are bound too and keep in mind the big picture. The only thing I would say is getting your calories closer to 5,000 each day would definately help you along a little faster.

levensok
03-16-2010, 11:11 AM
Weighted crunch - 215 lbs - increase of 20 lbs...I've maxed out the machine; what do I do now?


One trick from back in the day was to place a plate against the stack and put the selector pin through the center of the plate. Might work okay until about 25 lbs, but will buy you a couple of weeks until you can find an alternate exercise.

tomsids
03-16-2010, 09:29 PM
One trick from back in the day was to place a plate against the stack and put the selector pin through the center of the plate. Might work okay until about 25 lbs, but will buy you a couple of weeks until you can find an alternate exercise.

Thanks for the tip - I'll have to try it out on my next "B" day.

Today's food log:
Total calories: 4,311 , Fat: 176.7, Carbs: 445.0, Protein: 240.9

TB

tomsids
03-17-2010, 06:45 PM
Tonight's workout was okay, but both my shoulders were really aching by the end of it. I'm looking forward to the deload week next week, in hopes that the higher reps will do my body good.

Pull down 6RM: 200 lbs - Same as last training session.

Barbell row 6RM: 95 lbs - Same as last training session.

Flat bench 6RM: 165 lbs - Same as last training session.

Standing dumbbell press 6RM: 40 lbs - Same as last training session.

Cable Triceps Extension 6RM: 160 lbs - Increase of 10 pounds.

I'm definitely not feeling as full as I was previously after eating. Normally after I down a maximus shake post-workout, I'm completely full, but 30 minutes later I'm actually hungry tonight. Per Daniel's suggestion, I broke the 5,000 calorie mark (http://www.fitday.com/oi/FitDay/PublicJournals.html?Owner=tomsids) yesterday...

Total calories: 5,149, Fat: 202.3, Carbs: 557.6, Protein: 285.0

TB

tomsids
03-18-2010, 09:41 PM
Today's food log: (http://www.fitday.com/oi/FitDay/PublicJournals.html?Owner=tomsids)
Total calories: 5,074, Fat: 233.6, Carbs: 484.1, Protein: 267.7

TB

tomsids
03-19-2010, 04:42 PM
Well today's workout was a little disappointing. I increased my max on two exercises, but I had to quit midway through my deadlifts, because the barbell's rubbing against my shin cut open a couple scabs from the last session. I felt like my form had improved, and I even tried wearing pants thinking that might help protect my legs...guess not.

Leg press: 480 lbs - Increase of 5 lbs
Deadlift: 185 lbs - Had to stop on the first 6RM due to a bloody shin...
Seated calf raise - 195 lbs - Increase of 5 lbs
Barbell bicep curl - 90 lbs (same)
Weighted crunch - 215 lbs (same...machine is maxed out)

Today's food log:
Calories: 4,974, Fat: 195.4, Carbs: 534.1, Protein: 276.2

TB

Joe Black
03-20-2010, 12:51 AM
Superb job on the eating!

And don't sweat the deadlift stuff - its common for the bar to rub against shins and being a tall fella, it'll be worse for you! Sure Dan will have a few tips for you being a tall guy himself.!

Daniel Roberts
03-20-2010, 01:32 PM
Ok, deload week for you is the 5th week, so yes, next week. Keep your calories as high during this period. Your progress isn't slowing, last session you hit 2 PB's. After the deload week we might look to increase calories again, but you should by then find it easier (it's getting easier now from what you say).
Enjoy the deload week, don't go chasing any PR's just practice the exercises, stop short of failure, get a 'pump'. The idea is different stimulus, less stress overall, bit more fatigue, but easier on the joints and connective tissue. I think you'll be pleasantly surprised by how full your muscles will feel, with higher reps and increased food intake - and your joints will thank you.

Deadlift hurts the shins - some wear the scars as a badge of honour - I've seen some with what looks like the scars of surgery all the way from the bottom of the shin to the top, but it's not something you have to suffer. Shin pads, cardboard, split protein tubs etc under thick long socks can all help, just don't go for any spngey material - it'll catch the bar.

Deadlift isn't easy, but it is effective and you will progress fast, it needn't be bloody, find the best way for you to protect your shins. And good job on the PR's and on breaking the 5k kcal. You should be proud. I am.

tomsids
03-21-2010, 02:26 PM
Good to know I'm not the only one who's banged up his shins doing the deadlift. Like you said, I'll have to figure out a way to protect them, because I know it's such an important exercise.

Yesterday's food log: (http://www.fitday.com/oi/FitDay/PublicJournals.html?Owner=tomsids)
Calories: 4,931, Fat: 240.5, Carbs: 474.2, Protein: 225.2

Yesterday's weight: 180.5 lbs - Increase of 4 lbs over previous week

Today's macros:
Calories: 4,996, Fat: 271.4, Carbs: 391.2, Protein: 261.5

Pictures from today.

TB

Daniel Roberts
03-22-2010, 04:37 AM
And the smiles get bigger as you do! Nice work on the calorie intake, seriously.

tomsids
03-22-2010, 08:41 AM
Weekly summary:
The comments and suggestions Iím receiving in response to my journal posts are keeping my motivation high. Even better, someone who saw me on Saturday--without my shirt off and not knowing Iím in the WBB pilot program--actually asked me if I had gained weight, which was encouraging. Whenever the thought of slacking enters my mind, I just look at my entry pictures and remember that I never want to look that way again.

Iím looking forward to this weekís deload routine, because itíll be nice to change things up and give my body a break from the heavy weights. So far I like the combination of lifts Iím executing and feel Iím building better symmetry among body parts over my previous training experience. At the same time, I do like variety to prevent my routines from becoming stale, so Iíll look to your recommendation as to whether I should change it up next week.

Daily macros:
Iíve been adding a couple ounces of oil to my morning shakes in order to bump up my caloric intake. Eating more is coming more naturally, though interestingly Iím starting to find really greasy and sweet foods unappetizing. In just 2.5 days I went through a gallon of whole milk, so if I continue to increase my calories, Iíll be looking for ways to do that while making it simple and cost effective.
Calories: 4,841
Fat: 210
Carbs: 485
Protein: 260

Including the few pounds gained in the weeks leading up to the official start of the program, I think Iíve gained about 20 pounds so far (Iím at 180.5 as of Saturday). Iím confident Iíll reach my 200 lb goal Ė something I never thought I could achieve in just a few months.

TB

tomsids
03-23-2010, 07:43 AM
Completed the first day of deload training yesterday, which was a nice change of pace. Although it was a quick workout, I got a good pump out of it.

Do I need to be keeping track of the weight Iím doing for each exercise? I didnít bring my workout log with me to the gym yesterday, though I could probably guess if itís important for you to know.

Yesterdayís food log:
Total Calories: 5,015, Fat: 244.6, Carbs: 436.3, Protein: 279.0

TB

Joe Black
03-23-2010, 10:38 AM
>5000 calories = excellent.

I never bother counting on a deload. Just go through the motions and really focus on form.

tomsids
03-23-2010, 10:06 PM
Too...much...almond...butter...

Todays' food log:
Total calories: 5,025, Fat: 274.4, Carbs: 426.4, Protein: 236.8

*burp*

TB

Joe Black
03-24-2010, 03:07 AM
You're smashing it!

Really work hard on keeping your calories at 5K+ now. You need to really give yourself some serious credit for doing that, it's just as hard to eat 5,000 day in, day out than it is to diet on a calorie restricted diet..

Keep that in goal in sight, you're GOING to be 200lbs+ by the end of the 12 weeks if you keep up this type of work.

I know it's a bit of a pain in the ass, but can you post your typical food for the day in meal format? I'm interested to know what your actual eating habits are as we may be able to provide some easy tips for keeping things high.

tomsids
03-24-2010, 08:34 AM
Here you goÖThis is what I can remember of the timing of my meals/snacks for the past three days. Typically my meals/snacks fall around these times:

Breakfast Ė 8am
Morning snack Ė 10am
Lunch Ė 12pm
Afternoon snacks Ė 2pm, 3pm

Workout days:
Pre-workout drink Ė 5pm
Post-workout drink Ė 6:30pm
Dinner Ė 7:30pm
Evening snack Ė 8:30pm
Late night snack Ė 10pm

Non-workout days:
Dinner Ė 6:15pm
Evening snack Ė 8:00pm
Late night snack Ė 9:30pm

If you see anything ďfat free,Ē itís because thatís what we had in the house (my wifeís watching her caloriesótalk about a hard thing to do when your husband is trying to eat every fattening thing in sight :).

Tuesdayís log
Meal 1:
Maximus 3 scoops
Milk, whole 2 cups
Canola oil 1 oz

Morning snack:
Muffin, wheat bran 2 muffins

Lunch:
Hot dish 1.8 servings

Afternoon snack:
Yogurt, fruit variety 1 serving

Afternoon snack:
Trek Mix 1/2 cup

Dinner:
Wheat bread 2 slices
Eggs 4 eggs
Nonfat American cheese 2 slices
Butter 0.8 tbsp
Orange juice 1 cup

Evening snack:
Results 1 serving (forgot to take it in the morning)
Olive oil 1 oz
Opticen 3 scoops
Milk, whole 2 cups

Late night snack:
Almond butter 8 tbsp
Apple

Mondayís log
Breakfast:
Opticen 2 scoops
Milk, whole 2 cups
Canola oil 1 oz

Morning snack:
Instant oatmeal 2 servings

Lunch:
Chicken stroganoff 1.8 servings

Afternoon snack:
Banana, raw 1 banana
Yogurt, fruit variety 1 serving

Afternoon snack:
1/4 c mixed nuts 1 serving

Pre-workout drink
Opticen 2 scoops
Milk, whole 1 cup
Results 1 serving

Post-workout drink
Maximus 5 scoops
Olive oil 1 oz
Milk, whole 1 cup

Dinner
Hot dish 1.25 serving
Milk, whole 1 cup

Evening snack
Peanut butter 2.5 tbsp

Sunday's log
Breakfast
Maximus 3 scoops
Whole milk 2 cups
Olive oil 2 oz
Results 1 serving

Morning Snack
Nonfat yogurt 1.25 servings
Quick oats 1/2 cup
Banana, raw 1/2 banana
Almond butter 1 tbsp

Lunch
Sausage links 4 links
Bacon, cooked 3 slices
Egg bake 3 servings
Orange juice 1.5 cups

Dinner
Cheese quesadilla 1/2 serving
Opticen 2 scoops
Whole milk 2 cups

Evening snack
Cottage cheese 1 1/2 cups
Peanut butter 4 tbsp
Apple, raw 1 small apple
Milk, whole 2.5 cups

Iím definitely open to suggestions. I donít have a refrigerator at work and am sometimes in meetings throughout the day, which sometimes results in my having to consume most of my calories after 5pm. Additionally, because Iím drinking more liquidsóespecially in the eveningóIím waking up in the middle of the night to pee. Obviously Iíd like to avoid that, but milk is an easy way to reach my macros if Iím short by the end of the day.

Thanks,
TB

Joe Black
03-24-2010, 09:08 AM
It all looks great mate, really good..

I guess the only thing I would say is if you can increase the calories in breakfast it would give you less of a situation where you are struggling to find calories late in on the day because you'll be getting a headstart on yourself.

It might also be worth grabbing some high calorie bars which you can eat easily on the go at work. You don't need to be fussy, some Oatbars or just anything calorie dense.

Good job!

EternalSearcher
03-24-2010, 01:11 PM
Just dropping in to say "GOOD JOB!!!" sticking to it. Sounds like your on a good track, keep it up.

tomsids
03-24-2010, 09:03 PM
Just dropping in to say "GOOD JOB!!!" sticking to it. Sounds like your on a good track, keep it up.

Thanks for the encouragement!

Tonight's workout was mediocre. I was tired going into it and felt lethargic coming out of it, though I still got a decent pump. I'm not sure if it's because I had eaten too much beforehand, in combination with a serving of Results and pre-workout shake, or if my body just wasn't in the right state of mind. Afterwards I found it a challenge to down my post workout serving of Maximus and even harder to eat dinner an hour and a half later.

Fortunately, I still met my macros for the day...
Calories: 5,019, Fat: 243.3, Carbs: 434.8, Protein: 280.9

TB

Daniel Roberts
03-25-2010, 04:10 AM
Good, bad, mediocre, you'll experience them all! I'm still impressed by how brilliantly you're doing keeping your intake where it needs to be - especially considering your starting point. Amazing!
I would definitely try and consume more of your calories earlier in the day or at least your liquid ones, not for some fancy metabolic trickery, just to keep your fluids down to a minimum at night. Toilet breaks in the middle of the night interrupt my sleep sufficiently that they spoil my day. I've since limited my intake after 6/7pm, taking in only enough fluid to eat comfortably.
I would doubt that it is the shakes actually that bring in too much liquid, I would guess it's glasses of water etc with your final meal.

Or disregard my advice if the sleep issue isn't bothering you or is the lesser of two evils. Either way, still doing a great job.

tomsids
03-25-2010, 09:33 AM
I guess itís to be expected that Iíll have good days and bad days. Fortunately Iíve had more good than bad.

Thanks for the tip about not drinking much after 6/7pm. Iíll try to adhere to that. I canít get over how thick my midsection is starting lookóespecially after Iíve eaten.

There are a couple lingering questions from my previous posts:
1. Iíve maxed out the weighted ab machine. Should I do more reps at the max weight or do something else?

2. What are your thoughts on the next four weeks? Should I stick with the same exercises or change it up?

TB

Daniel Roberts
03-25-2010, 09:49 AM
Fortunately Iíve had more good than bad. Well that's the secret! If your diet is in order and your training program good, this is how it goes.

I'm not so concerned with ab work that you need worry about it, so if you like the ab machine then carry on and increase the reps. However for someone long like yourself, reverse crunches on a decline are hellish, done properly your reps will be low single figures initially - give them a go. Or standing or kneeling cable crunches.

Your exercise selection is pretty sound. You've only just started deadlifting and in all sincerity you've only just started lifting properly - in truth all these exercises are failry new to you and you have a lot of mileage left in them yet. Besides you've chosen some of the best, established lifts for getting bigger and stronger - you're not currently missing out on anything.

There's a lot to be said for 'keeping things interesting', 'changing things up' etc but ultimately progress is the greatest motivator. The deadlift etc may be boring but I've yet to find someone who's bored of a lift that they keep improving, and ultimately as I said above somewhere, you'll grow to love these lifts because of the progress you make and the difference they make to your physique.

tomsids
03-25-2010, 11:06 AM
Youíre right. Iíll keep on with what Iíve been doing and will look into the alternative ab exercises.

Iíve gotta at least be able to bench my bodyweight. =)

TB

tomsids
03-26-2010, 07:19 AM
Yesterday's macros:
Total calories: 5,081, Fat: 277.5, Carbs: 431.8, Protein: 231.9

Should I be concerned with or try to reduce the amount of fat I'm consuming?

TB

Daniel Roberts
03-26-2010, 07:42 AM
No - not at all, you'd only have to replace with something else, which is fine if you want to, but not necessary.

I assume you're concerned with health, which I understand, your food choices look fine now and in the short term we're concerned with getting the calories in. Similarly 12 weeks of even a terrible diet isn't going to be an issue. Long term you can take the time to improve some of your food choices within the context of a high calorie diet, and I can help you with that, but for now it'd be an inconvenience and obstacle to maintaining your kcal and as I said, currently unnecessary.

tomsids
03-26-2010, 08:55 AM
No - not at all, you'd only have to replace with something else, which is fine if you want to, but not necessary.

I assume you're concerned with health, which I understand, your food choices look fine now and in the short term we're concerned with getting the calories in. Similarly 12 weeks of even a terrible diet isn't going to be an issue. Long term you can take the time to improve some of your food choices within the context of a high calorie diet, and I can help you with that, but for now it'd be an inconvenience and obstacle to maintaining your kcal and as I said, currently unnecessary.

I am concerned with my health, but thatís taking a backseat while I work on reaching my goals during this program. Even so, Iíd like to think Iím still eating fairly healthy, since most of the fat Iím consuming is unsaturated. My wife and I also try to buy organic/natural foods and stay away from anything highly processed.

As you said, this is a conversation to be had at the end of the program, but I am concerned with being able to maintain this lifestyle long-term (not the training, just the nutrition). Adding a couple ounces of canola/olive oil and whole milk to my protein shakes is quick and easy, so Iím hoping youíll tell me I can still count on these sources of high calories long-term. Iíll be very interested to learn your suggestions for a post-pilot dietÖafter I hit my 200 lb goal, of course. :)

Most people would probably be ashamed to say this, but Iím verging on not being able to wear several pairs of pants/jeans. Wahoo!

Daniel Roberts
03-26-2010, 09:10 AM
Don't worry, your current practices are fine and adding oil especially olive oil to shakes etc is good practice anyway and something you can do long term. Ultimately when attempting to reverse habits, in my experience you have to make it as easy as possible; complexity increases non-compliance and diet does not need to be complicated.
I have no doubt at all that your u-turn on eating habits will be maintained, especially when you hit your goal. I doubt very much once you've enjoyed your new body, you'll want to revert to previous type and will in fact pursue progressively loftier goals.

As for your clothes I'm afraid you're going to have to set-aside a budget for new ones, 200lb+ individuals do not fit into 160lbs people's clothes!

tomsids
03-26-2010, 11:59 PM
Good workout yesterday. My wife pointed out that she thinks she sees the beginning of stretchmarks (!)

Total calories: 5,393, Fat: 240.6, Carbs: 561.3, Protein: 233.6

TB

Joe Black
03-27-2010, 02:57 AM
Hey, wanted to chime in too.

Personally I think it takes longer than 4-5 weeks to gain the confidence that you can maintain this over the long term.

I've cut from 215 to 180 and pushing for sub 170 right now. getting to 200 was pretty tough for me and I constantly questioned if i could maintain what it took to get there, let alone anything further.

4 months later, I KNOW I could never go back to old habits. I love being 35lbs lighter fat too much. Sure, I sometimes slip 1,2 maybe sometimes 4-5 days in a worst case scenarion but no longer than that and then I attack things back how I should be.

Also, have faith that maintaining something is EASIER than getting it.

When I was going from 215 to 200, it felt like every little thing would hamer my progress. Everything felt tough.

I have maintained 180 for 4 weeks now. I've had a horrible 4 weeks by my standards too. I binged for 5 days and went from 178 to 186.. I then applied myself properly for about 7 days and got back to 180, then i went awat for the weekend and went back to 186 and 5 days later I stepped on the scales at 180 again. Thats far from being consistent, but it goes to show that I can now maintain 180 with constant slips and it feels easy to pull it back. Yo just gotta make sure the gap is not too long and you get back on the plan properly after a slip.

I'm not telling you this to condone a lac of consistency, I'm just saying that things will get easier once you have been at a heavier weight for a longer period of time and also once you are used to the lifestyle for a longer period of time.

tomsids
03-27-2010, 08:42 AM
Well I know one thing's for sure...I don't ever want to look the way I did when I started this program! People are starting to take notice of my larger physique, without my even mentioning my diet or training program.

I weighed myself this morning like I normally do - after I've gone to the bathroom and without wearing any clothes. I could hardly believe what the scale said...

I weigh 188 lbs - a gain of 7.5 lbs in ONE WEEK!!! Could this really be possible?

TB

Daniel Roberts
03-27-2010, 11:10 AM
There's been a lot of heated discussion about rate of lean body mass gain and outrageous claims made and debunked i.e. Mark Rippetoe vs Lyle Mcdonald. Any figures based on legitimate peer reviewed study are long term averages. In practice, for most, weight gain, especially lbm isn't linear or consistent (remember that growth is a response to long term strength gains), so gains can come in spurts.
One thing that's often overlooked is starting point, very very lean individuals, especially underweight can make accelerated gains - you have the frame to carry a lot of weight, you only didn't because of your eating habits, having got those in order and created a need for food through training, you're allowing your body to grow - you have in effect been holding it back for years, like a wind up car, now you're racing to catch up.
Your gains are entirely possible; I remember speaking to Daniel Clough at the start of this and I told him then that if you stuck to the program I could get you over 200lbs and beyond in this very short period of time, simply because of your starting point. Your gains don't surprise me, they only confirm you're adhering to the instructions given and being honest in your updates about the training and calorie intake. Great job.

Joe Black
03-27-2010, 11:15 AM
Awesome! SUPER Awesome!

tomsids
03-27-2010, 10:34 PM
Thanks guys!

Deload training was decent today. Looking forward to hitting it hard again next week.

The past couple nights I've been so full from my PWO weight gainer shakes, I haven't had much of an appetite for dinner, which has resulted in my eating small snacks a few hours later instead (i.e. peanut butter on toast, edamame and a banana). At the same time, I've been eating more earlier in the day, so hopefully this isn't a big deal.

Total calories: 5,377, Fat: 266.4, Carbs: 461.7, Protein: 305.1

TB

Daniel Roberts
03-28-2010, 03:30 AM
No big deal at all, it's that total that counts, not so much when and how.

tomsids
03-28-2010, 09:52 PM
I've been avoiding any exercise, except for training days, but I went for a several mile bike ride today. Hopefully I didn't burn too many calories!

Total calories: 4,972, Fat: 269.7, Carbs: 403.0, Protein: 259.6

TB

tomsids
03-29-2010, 12:27 PM
Weekly summary:
Deload week was good. People are increasingly starting to take notice of my change in physical appearance...and not just because I have a beard now. :) I managed to gain 7.5 pounds in one week, which I would have never thought possible. My motivation is still high, and I've had some really good night's sleep (i.e. no waking up to go to the RR) the past few nights. Whole milk is helping me keep my calories high, as I've been drinking between a quart and half gallon per day.

Average daily...
Calories: 5,126
Fat: 260g
Carbs: 451g
Protein: 261g

I am starting to get tired of orange and chocolate flavor (Results and Opticen/Maximum), so I'll have to change it up when it comes time to buy my next round of supplements. At the rate I'm consuming protein powder, this might be sooner than I had thought!

TB

tomsids
03-29-2010, 06:10 PM
Decent workout tonight, which included 3 PR's:

Pulldown - 200 lbs - No increase...unfortunately I think I could do 205, maybe 210, but the weights are increments of 20 lbs.

Flat bench - 170 lbs - Increased by 5 lbs

Barbell row - 100 lbs - Increased by 5 lbs...I'm using barbells that have set weights, and the 100 lb one is wavy as opposed to straight. It seems to contort my wrist into awkward positions. Should I look into getting wrist straps?

Overhead dumbell press - 40 lbs (no increase)

Tricep extension - 170 lbs - Increased by 10 lbs

Food log:
Total calories: 5,174, Fat: 228.1, Carbs: 495.7, Protein: 279.6

TB

tomsids
03-30-2010, 09:07 PM
Food intake:
Total cals: 5,027, Fat: 254.8, Carbs: 430.9, Protein: 268.2

TB

tomsids
03-31-2010, 09:17 PM
Tonights workout started out okay. I wasn't sure that I was going to be able to get my deadlift in, because the racks were in use until the end of my workout. Much to my chagrin, I had to do all my other exercises first, so I was afraid I would once again struggle with this lift.

Lo and behold, I set a new PR - a thirty pound increase! :)

Leg press - 490 lbs - increase of 10 lbs

Seated calf raise - 195 lbs (no increase)

Barbell curl - 95 lbs - increase of 5 lbs

Decline weighted crunch - bodyweight + 25 lbs - You were right about these; they're killer!

Deadlift - 215 lbs - increase of 30 lbs!

TB

Daniel Roberts
04-01-2010, 05:11 AM
Pulldown - 200 lbs - No increase...unfortunately I think I could do 205, maybe 210, but the weights are increments of 20 lbs.

Put a 10lbs plate (or whatever increase you want) on the selector pin if the increments on the machine itself are too large.



Barbell row - 100 lbs - Increased by 5 lbs...I'm using barbells that have set weights, and the 100 lb one is wavy as opposed to straight. It seems to contort my wrist into awkward positions. Should I look into getting wrist straps?

Start using the the olympic bar is my suggestion, it's what I use. Do you mean wraps to protect your wrists? If so then just use the Olympic bar.
If you mean straps to wrap around the bar then 'no'. Your grip should hold out and improve as you stay the course.

Daniel Roberts
04-01-2010, 05:16 AM
Tonights workout started out okay. I wasn't sure that I was going to be able to get my deadlift in, because the racks were in use until the end of my workout. Much to my chagrin, I had to do all my other exercises first, so I was afraid I would once again struggle with this lift.

Lo and behold, I set a new PR - a thirty pound increase! :)

Leg press - 490 lbs - increase of 10 lbs

Seated calf raise - 195 lbs (no increase)

Barbell curl - 95 lbs - increase of 5 lbs

Decline weighted crunch - bodyweight + 25 lbs - You were right about these; they're killer!

Deadlift - 215 lbs - increase of 30 lbs!

TB

Congratulations, again. Don't worry about the placement of the deadlift, some because it's a demanding lift leave it til last to prevent it negatively impacting their other exercises and some put it at the start because it's a demanding lift and don't want the other exercises to detract from it. Horses for courses.
You mention racks; are you doing rack pulls or deadlift from the floor.

tomsids
04-01-2010, 07:34 AM
Got it. I mentioned racks, because the two spaces available to do deadlifts have racks at them. I am doing a full deadlift from the floor.

Surprisingly, my back isnít sore today like I thought it might beÖmust be the Maximus shakes Iím drinking!

Yesterdayís food log:
Total Calories: 5,085, Fat: 243.4, Carbs: 492.5, Protein: 245.5

TB

tomsids
04-01-2010, 08:48 PM
Today's log:
Total Calories: 5,106, Fat: 259.7, Carbs: 482.3, Protein: 197.2

TB

SquareHead
04-02-2010, 07:48 PM
Dude, great job putting down those calories, that's not easy!

tomsids
04-03-2010, 09:41 AM
Dude, great job putting down those calories, that's not easy!

Thanks man. The encouragement I'm getting from everyone here, as well as the results I'm achieving are what helps keep me motivated.

This pilot program is one of the best things that has every happened to me. I weighed myself this morning and I gained another 7.5 lbs. People probably think I'm lying, but I'm up to 196 lbs now...200 lbs, here I come!

Yesterday was a good workout. I can't get over how well the concept of auto regulation works. I increased my bench by 10 pounds, my pull down by 20 and standing dumbbell press by 5. I'd been trying to increase the latter for weeks, and I had no problem breaking through the 40 lb barrier yesterday. My pull down had been stuck at 200 lbs, because there's no incremental weight between 200 and 220. Yesterday I tried the trick of adding a weight between the pin and the stack, but I couldn't get it to work. So once again I tried for 220...and I did it. Not to mention my bench press increased again on top of Monday's 5 lb gain over the previous session!

Pull down - 220 lbs - 20 lb increase
Barbell row - 95 lbs - 5 lb decrease - just wasn't feeling it.
Bench press -180 lbs - 10 lb increase
Standing dumbbell press 45 lbs - 5 lb increase
Cable triceps extension - 170 lbs (no increase)

Total Calories: 5,229, Fat: 250.8, Carbs: 529.5, Protein: 228.7

TB

SquareHead
04-03-2010, 11:25 AM
Bi's, Delts, and Chest are filling in dude! Great work. FSU not so much. Choose an institution of higher learning that actually teaches people!

I donít know if your good with computers, but it may be helpful to photoshop (or what ever) a picture of your first and most recent photos side by side.

tomsids
04-03-2010, 10:16 PM
Bi's, Delts, and Chest are filling in dude! Great work. FSU not so much. Choose an institution of higher learning that actually teaches people!

That's why I chose ISU, as in IOWA State University. :)

Today's food log:
Total Calories: 5,055, Fat: 282.5, Carbs: 393.6, Protein: 200.2

I'm noticing a little flub around my midsection. Not that I mind, but would adding some ab work on my off days be helpful at all?

TB

SquareHead
04-04-2010, 06:41 PM
That's why I chose ISU, as in IOWA State University. :)

Today's food log:
Total Calories: 5,055, Fat: 282.5, Carbs: 393.6, Protein: 200.2

I'm noticing a little flub around my midsection. Not that I mind, but would adding some ab work on my off days be helpful at all?

TB

Funny dude!

I'll chime in, as I am sure others will. It may help to 'see' your abs more if they're larger, but it wont help you target weght loss in that area. Hope that helps.

tomsids
04-04-2010, 10:18 PM
It may help to 'see' your abs more if they're larger, but it wont help you target weght loss in that area. Hope that helps.

I was just thinking that since my stomach appears to be out pacing the growth of my chest, some extra ab work might reign it in. :)

Today's food log:
Total cals: 5,174, Fat: 289.5, Carbs: 419.5, Protein: 235.6

TB

tomsids
04-05-2010, 12:34 PM
Weekly Summary:
Still feeling really good about my progress. I somehow gained nearly 8 pounds again last week, which is insane. Makes me wonder how long these big numbers will last. Even better, I still seem to be consistently increasing weight for at least a couple exercises each workout.

Now that I'm really close to my 200 lb goal (weight 196 on Saturday), perhaps it's time for me to set another one. As tall as I am, to achieve the physique I want, I think I'll need to be closer to the 225 lb mark. If I keep the pace I've got going, I should be able to reach that by the end of the month right? ;)

Average daily...
Calories: 5121
Fat: 254
Carbs: 464
Protein: 237

TB

tomsids
04-05-2010, 07:54 PM
Pretty good workout today. Didn't sleep that well last night, which may have affected my performance.

Angled leg press - 495 lbs - 5 lb increase
Deadlift - 215 lbs (no increase) - Only managed to do one +2 this time. I think I pushed myself too hard, because I had to sit down for a couple minutes afterwards to let my back rest.
Seated calf raise - 200 lbs - 5 lb increase
Barbell curl - 95 lbs - no increase
Decline crunches - bodyweight + 25 lbs (no increase)

Today's food log:
Total calories: 5,051, Fat: 228.7, Carbs: 544.3, Protein: 233.0

TB

tomsids
04-06-2010, 10:03 PM
Total calories: 5,302, Fat: 283.7, Carbs: 487.5, Protein: 215.7

Do I need to be upping my protein intake?

TB

Daniel Roberts
04-07-2010, 08:58 AM
Great progress Tom, and you look even happier in these photos. Your back especially seems to have evened out and now you look like you lift!
A little 'flub' is expected but keeping things in perspective you are still very, very lean - don't change a thing!
More ab work won't hurt, it's not strictly necessary but if you want to, I'll not stop you.

Well you must be sitting at near 200lbs now and lean, which in my book is a result. I think 225lbs is a good next step (it may be your ultimate destination if that's your preference).
Getting to that 225lbs will take longer, it is unlikely you can continue at this pace but then you are 6'6", so why don't we just have a go?

With regards upping protein, do you mean through displacing something else to maintain your calorie intake or do you mean to increase the total too?

At the moment I think we've got the surplus right and we can monitor week by week, if your gains slow or stop then we'll up things.

tomsids
04-07-2010, 10:21 PM
Thanks Daniel. I'm ecstatic with the results I've achieved so far, thanks to your help. This program that you created is genius, and I plan to stick with it for a long, long time.

The only unfortunate things is I'm really starting to run into issues with my clothing. And of course, if 225 lbs is my ultimate goal, I have no idea what size I might be when I do reach that point, which makes buying anything new a little tricky. I don't think I'll be able to tuck shirts into my dress pants for work next week, which is definitely a problem...but a good one to have I guess. Like you said, "160 pound people don't fit into 200 pound people's clothes." ;)

My question about protein intake was overall, as in, are the numbers I'm hitting for protein okay still? Sounds like we'll reassess once my gains slow down.

Tonight's workout was great:

Pull down: 220 lbs(no increase)
Bench press: 180 lbs (no increase) - I needed help on the final +2 rep
Tricep extension: 170 lbs (no increase)
Dumbbell shoulder press: 50 lbs - 5 lb increase!
Barbell row: 105 lbs - 5 lb increase

I have noticed that my left clavicle pops a bit (not every session, but once every few) when I'm doing the overhead dumbbell press. My left wrist does the same thing sometimes if I don't really focus my grip when doing the barbell row. Think these are things to be concerned about?

Food log:
Total calories: 5,036, Fat: 267.2, Carbs: 407.0, Protein: 254.2

TB

Joe Black
04-08-2010, 02:25 AM
Keep up the good work Tom!

As Dan right says, keep pushing on and even though that 225 might take longer, it's well within your reach in a reasonable time frame. As for the flab on the belly, the thing to keep in your mind is do what YOU feel comfortable with. You felt uncomfortable at 170lbs, which is understandable. But if you feel uncomfortable about the flab on the tummy (which is hardly flab by the way from looking at your pics) then you have the power to slow things down a little. I think pushing on is the right choice for you at this stage though as Dan says. The most important thing to remember is that you now have the power and knowledge to manipulate your body weight however you want. It's all about the calories and activity and now that you have a good understanding of your maintenence level, it's all as straight forward as picking the number and eating to it now.

And, growing out of your clothes is a great problem to have :)

Daniel Roberts
04-08-2010, 03:00 AM
Thanks Daniel. I'm ecstatic with the results I've achieved so far, thanks to your help. This program that you created is genius, and I plan to stick with it for a long, long time.

The only unfortunate things is I'm really starting to run into issues with my clothing. And of course, if 225 lbs is my ultimate goal, I have no idea what size I might be when I do reach that point, which makes buying anything new a little tricky. I don't think I'll be able to tuck shirts into my dress pants for work next week, which is definitely a problem...but a good one to have I guess. Like you said, "160 pound people don't fit into 200 pound people's clothes." ;)

My question about protein intake was overall, as in, are the numbers I'm hitting for protein okay still? Sounds like we'll reassess once my gains slow down.

Tonight's workout was great:

Pull down: 220 lbs(no increase)
Bench press: 180 lbs (no increase) - I needed help on the final +2 rep
Tricep extension: 170 lbs (no increase)
Dumbbell shoulder press: 50 lbs - 5 lb increase!
Barbell row: 105 lbs - 5 lb increase

I have noticed that my left clavicle pops a bit (not every session, but once every few) when I'm doing the overhead dumbbell press. My left wrist does the same thing sometimes if I don't really focus my grip when doing the barbell row. Think these are things to be concerned about?

Food log:
Total calories: 5,036, Fat: 267.2, Carbs: 407.0, Protein: 254.2

TB

Your connective tissue (joints/ligaments/tendons) develop more slowly than your muscles which can be problematic during rapid growth, however it does catch-up so don't worry. Just be cognisant of body position etc when these things happen, recognise the circumstances under which they occur and just concentrate harder!

tomsids
04-08-2010, 07:43 AM
Even though Iím consuming 250-300g of fat/day, itís amazing that most of the weight Iíve gained is muscle. Iím really not concerned with gaining fat; in fact, Iíd prefer to get big with some fat and reduce body fat later. So I say screw the extra ab work. I'll worry about that later...after all, I WANNBEBIG, right? :)

To Dan's point, I noticed that my shoulders arenít bothering me quite as much, and overall I feel like I have more control when I perform each exercise. My joints/ligaments/tendons must be making some progress.

TB

tomsids
04-08-2010, 09:35 PM
Food log:
Total calories: 5,151, Fat: 262.1, Carbs: 408.8, Protein: 236.6

TB

tomsids
04-09-2010, 10:12 PM
Decent workout tonight. For some reason I had shooting pain in my forearms when doing the barbell curl, so hopefully that was a fluke incident. Definitely didn't do me any favors.

Angled leg press - 505 lbs - 10 lb increase
Deadlift - 215 lbs (no increase) - What are the dominant muscle groups I should feel working during this exercise? I fear I'm using too much of my back.
Calves - 200 lbs (no increase)
Bicep curl - 95 lbs (no increase)
Decline weighted crunch - Bodyweight + 25 lbs (no increase)

Nutrition:
Total calories: 5,065, Fat: 237.7, Carbs: 514.1, Protein: 225.1

TB

tomsids
04-10-2010, 08:15 AM
Weighed myself this morning...198 lbs. Gain of 2 lbs. I guess all good things (i.e. gaining 7.5 lbs/ week) come to an end...

TB

tomsids
04-10-2010, 10:50 PM
Forearms still bothering me. =/

Food log:
Total calories: 5,403, Fat: 281.4, Carbs: 455.3, Protein: 218.2

TB

Daniel Roberts
04-11-2010, 08:45 AM
Decent workout tonight. For some reason I had shooting pain in my forearms when doing the barbell curl, so hopefully that was a fluke incident. Definitely didn't do me any favors.

Angled leg press - 505 lbs - 10 lb increase
Deadlift - 215 lbs (no increase) - What are the dominant muscle groups I should feel working during this exercise? I fear I'm using too much of my back.
Calves - 200 lbs (no increase)
Bicep curl - 95 lbs (no increase)
Decline weighted crunch - Bodyweight + 25 lbs (no increase)

Nutrition:
Total calories: 5,065, Fat: 237.7, Carbs: 514.1, Protein: 225.1

TB

The pain in your forearms is not uncommon. I've heard numerous explanations and cures but none more satisfactory than (once again) the muscles developing and adapting quicker than the connective tissue.

In your case it is exacerbated by the moment of the force i.e. your forearm is longer and the force increased on the wrist forearm musculature and connective tissue.
Often the pain is worst when releasing the bar. This is not something that will go away if you keep pushing it. Ultimately it almost self-regulates in that the pain prevents you lifting heavier.
My advice is change from barbell curl to a dumbbell hammer curl (the wrist position is even kinder in this exercise than regular dumbbell).
Try it out, if this variation hurts, then the best bet is to reduce the weight and double the reps for a few sessions whilst your bones/connective tissue get a chance to adapt.

As for deadlfit, it is an awkward exercise to begin with for someone with your frame.

Try not to think of it as dropping down to the bar, like a squat, rather try and push your butt back until your arms touch the bar (with bent legs of course, but the let the butt dictate the knees, not the other way round).

You should feel it everywhere, but for someone of your height a good indicator is feeling it at the top of the hamstrings and the glutes as you start liftng.

To help push through your heels the whole time (go as far as lifting your toes), it may feel like you're toppling backwards but this is the movement.

All good things come to an end, until you up your calories again! There's no escaping it, after last week or maybe this week, you're going to need to increase the calories to continue gaining, but then you already knew that!

tomsids
04-11-2010, 09:41 PM
Often the pain is worst when releasing the bar. This is not something that will go away if you keep pushing it. Ultimately it almost self-regulates in that the pain prevents you lifting heavier.

This describes the pain exactly - I really noticed it when I let go of the barbell. I'll try switching up the exercise or doubling the reps with lower weight, per your suggestion. I've been taking 2 Omega 3-6-9 caps/day, which is fish, flax, evening primrose, black currant and borage oils--something like 2,300mg. Would it help if I took more caps/day?

Thanks for the tips on the deadlift. I took a look at a few videos again, so hopefully I can put all the instruction to practice on Wednesday.

Ahh...eating more. Eating 5k/day has been pretty easy, since I'm getting 1,000 calories from 4 oz. of oil. It'll take a bit more effort for me to get to 5,250 or 5,500, but I'm up for the challenge. Is there a specific number you want me to shoot for?

Today's food log: (http://fitday.com/fitness/PublicJournals.html?Owner=tomsids)
Total calories: 5,314, Fat: 299.2, Carbs: 410.4, Protein: 263.0

TB

tomsids
04-12-2010, 09:32 PM
Workout wasn't the greatest tonight. It might be the first time that I didn't increase weight on any exercise.

Pull down - 200 lbs (no increase - I did 5x220 lbs but couldn't quite eek out the 6th)
Bench press - 180 lbs (no increase - I did 5x185 lbs but couldn't do the 6th without help)
Barbell row - 105 lbs (no increase)
Standing dumbell press - 50 lbs (no increase)
Tricep extension - 170 lbs (no increase)

Food log:
Total Calories: 5,298, Fat: 268.0, Carbs: 492.5, Protein: 244.8

TB

tomsids
04-13-2010, 09:32 PM
Food log:
Total Calories: 5,350, Fat: 303.3, Carbs: 441.4, Protein: 243.2

TB

tomsids
04-14-2010, 09:03 PM
Low motivation today, and not much for weight increases. Must be the rainy weather. Forearms still bothering me, so I elected to do double the reps with lighter weight for the barbell curl. Still hurt, but not as bad as doing my 6RM weight.

Angled leg press - 510 lbs - 5 lb increase
Seated calf raise - 200 lbs (no increase)
Barbell curl - 65 lbs 3x12 (only did 10 on the third set)
Deadlift - 215 lbs - I definitely think your tips helped with my form. Is it normal for my back to feel so spent I can barely stand afterwards though? It subsides if I sit for a little while, and I don't feel sore or strained in the hours/days following my workout.
Decline ab crunch - BW + 25 (no increase)

Food log:
Total Calories: 5,372, Fat: 243.3, Carbs: 536.7, Protein: 277.8

TB

tomsids
04-16-2010, 09:13 AM
Yesterday's food log:
Total Calories: 5,383, Fat: 243.0, Carbs: 436.9, Protein: 229.2

TB

Daniel Roberts
04-16-2010, 09:36 AM
Thought I'd leave you to your own devices for a bit to see hwo you get on. aim for 5500 kcal consistently to get things moving - what do you weigh now?
Don't worry that your lifts aren't progressing every workout and don't panic that motivation is low. This business like it or not is cyclical, the important thing that though there are ups and downs the overall trend is up.
Up your calories and see where your motivation is next training session.
From what I see the weight increases slowing down have had a knock on effect on your motivation and training - think bigger picture, address the diet now, be positive and push on.
How do you feel right now?

Daniel Roberts
04-16-2010, 09:39 AM
Deadlift - 215 lbs - I definitely think your tips helped with my form. Is it normal for my back to feel so spent I can barely stand afterwards though? It subsides if I sit for a little while, and I don't feel sore or strained in the hours/days following my workout.
Tough question, your inexperience means that all muscles will be fatigued and your spinal erectors in particular. When you say, 'I can barely stand' do you mean it is painful or just very fatigued/burning?

tomsids
04-16-2010, 11:00 AM
I typically wait until Saturday mornings to weigh myself, but this morning I weighed something like 203 lbs...I think I reached my original goal! :)

I'd say I'm still extremely motivated and am feeling great about my progress. The change in my eatings habits is going to be the most difficult thing for me to maintain long term. It gets repetitive drinking 2-3 protein shakes and eating a lot of the same food every day.

Regarding the deadlift, I'd say it's more of a fatigued/burning feeling, rather than painful.

tomsids
04-16-2010, 10:38 PM
Had a good workout today. Increased weight on three exercises.

Pull down - 220 lbs (no increase)
Bench press - 185 lbs - increased by 5 lbs
Barbell row - 105 lbs (no increase)
Standing dumbell press - 55 lbs - increased by 5 lbs
Tricep extension - 180 lbs - increased by 10 lbs

A bit short on the calories today...
Total calories: 5,148, Fat: 256.0, Carbs: 420.6, Protein: 268.4

TB

tomsids
04-17-2010, 09:26 AM
Today's official weight: 202.5 lbs - gain of 4.5 lbs this week. Goal #1 reached...wahoo!

TB

Joe Black
04-17-2010, 09:59 AM
:clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap:

tomsids
04-17-2010, 09:38 PM
:)

Total calories: 5,314, Fat: 274.0, Carbs: 465.0, Protein: 254.2

TB

Daniel Roberts
04-18-2010, 08:38 AM
Great job Tom, really impressive. I don't think anyone truly enjoys multiple shakes a day, so you're not alone! It's the price we pay for self-improvement. Besides you've got 20+ plus years of eating habits to change, it will get easier as you begin to habituate to your current diet.
One thing you're going to notice and which'll propel your progress is that your strength will start going up noticeably quicker as you gain weight, your leverage's will improve massively and your strength will rocket; which in turn will translate to better gains. I think you'll enjoy the journey to 230lbs + (if that's your goal).

Once again, well done and you really do look a happier man.

tomsids
04-18-2010, 09:40 PM
Great job Tom, really impressive. I don't think anyone truly enjoys multiple shakes a day, so you're not alone! It's the price we pay for self-improvement. Besides you've got 20+ plus years of eating habits to change, it will get easier as you begin to habituate to your current diet.
One thing you're going to notice and which'll propel your progress is that your strength will start going up noticeably quicker as you gain weight, your leverage's will improve massively and your strength will rocket; which in turn will translate to better gains. I think you'll enjoy the journey to 230lbs + (if that's your goal).

Once again, well done and you really do look a happier man.

Thanks Dan! I can't imagine being 230+ lbs, but the again, I never thought I'd surpass the 200 lb mark in such a short time. It's exciting to think that my strength gains will come quicker as I increase in weight. Now I just need my connective tissue to grow as fast as my muscle, and I'll be in good shape (forearms in particular are still bothersome, and playing tennis today didn't help).

Total calories: 5,48, Fat: 307.5, Carbs: 419.4, Protein: 284.2

TB

tomsids
04-19-2010, 10:18 PM
Good workout tonight. Never thought this would happen: A guy walked up to me at the gym tonight and said "You've put on a lot of muscle." (And no, he wasn't trying to hit on me.)

That made my day. :)

Angled leg press - 515 lbs - 10 lb increase
Deadlift - 220 lbs 5 lb increase - I think I determined that I was lowering the weight too slowly, which is why my back was so tired previously.
Calves - 200 lbs (no increase)
Bicep curl - 65 lbs x3 x12 _ My forearm felt a little better today; still not 100%
Decline weighted crunch - Bodyweight + 25 lbs (no increase)

Food log: Calories: 5,406, Fat: 263.1, Carbs: 489.5, Protein: 286.7

TB

tomsids
04-21-2010, 10:01 AM
I realized that I forgot to post summaries of the past two weeks, so here they are:

My progress continues, and I finally managed to break the 200 lb barrier, bringing my total weight gain to around 40 lbs. My wife and I went pant shopping, because virtually none of my pants fit me anymore. A good problem to have, but not a cheap one to solve!

Motivation still remains high, though there's a day here and there where I sense my old habits (i.e. not eating enough) setting in. Despite that, I've done pretty well at hitting my macros each day:

April 5-11
Weight gained: 2 lbs
Average Daily...
Calories: 5189
Fat: 266
Carbs: 461
Protein: 221

April 12-18
Weight gained: 4.5 lbs
Average Daily...
Calories: 5335
Fat: 271
Carbs: 459
Protein: 257

TB

Daniel Roberts
04-21-2010, 10:21 AM
You're being realistic about your old habits which is good because by definition they are going to creep up occasionally, the postive thing is that you're controlling them and not the other way round - you wouldn't be an amazing 40lbs+ up on your starting weight if you weren't.
As for deadlift, yup, that was probably the problem. Just loosely control it to the ground - no long slow descent.
And congratulations on getting hit on! This'll become a regular thing so practice letting them down gently.

tomsids
04-21-2010, 09:47 PM
And congratulations on getting hit on! This'll become a regular thing so practice letting them down gently.

Are you being serious? I don't think he was hitting on me...I was with my wife, after all. :)

Another great workout tonight:

Pull down - 220 lbs (no increase)
Bench press - 190 lbs - 5 lb increase - did 5x 195 lbs but couldn't do a 6th rep.
Barbell row - 105 lbs (no increase) - getting close to increasing weight on this one.
Standing dumbbell press - 55 lbs (no increase) - My left clavicle seems to pop fairly regularly on this one. Not painful, but a little disconcerting...
Tricep extension - 190 lbs - 10 lb increase

Food intake:
Total calories: 5,410, Fat: 250.4, Carbs: 533.5, Protein: 273.7

TB

tomsids
04-23-2010, 07:49 AM
Yesterday's log:

Bummer...I just realized I entered in the wrong amount of Opticen servings, so I didn't meet my daily goal. =/
Total Calories: 5,258 Fat: 236.2 ,Carbs: 548.6, Protein: 254.8

TB

tomsids
04-23-2010, 10:18 PM
Today's workout was the first I've ever skipped an exercise and had to rush to get home (company coming in town). And if I can vent, someone who can leg press 1,000ish pounds should join a different gym. I couldn't use one of the few 100 lb weights for my seated calf raises, because all of them were in use for quite some time...

Leg press - 525 - 10 lb increase
Seated calf raise - Did extra reps at 180 lbs
Barbell curl - 105 lbs - 10 lb increase
Weighted decline ab crunch - BW + 25 lbs (no increase)
Deadlift - N/A :(

Total calories: 5,482, Fat: 274.1, Carbs: 514.8, Protein: 255.6

TB

tomsids
04-24-2010, 09:25 PM
Official weigh in day...this morning I weighed 207 lbs - another increase of 4.5 lbs.

Today's food log:
Total Calories: 5,820, Fat: 301.1, Carbs: 473.4, Protein: 309.1

TB

tomsids
04-25-2010, 10:45 PM
Today's food log:
Total calories: 5,429, Fat: 325.9, Carbs: 415.1, Protein: 227.1

TB

tomsids
04-27-2010, 12:24 PM
Summary of April 19-25
Current Weight: 207 lbs - Weight gained: 4.5 lbs

Average dailyÖ
Calories: 5,462
Fat: 279
Carbs: 484
Protein: 270

Yesterdayís workout:
Not the greatest. Perhaps I should have done a ďdeloadĒ workout after allÖ

Bench: 195 lbs Ė 5 lb increase (was only able to do +2 +1)
Pull down: 220 lbs (no increase)
Barbell row: 105 lbs (no increase)
Standing dumbbell press: 55 lbs (no increase)
Tricep extension: 190 lbs (no increase)

TB

tomsids
04-27-2010, 10:11 PM
Yesterday's food log:
Total calories: 5,443, Fat: 281.3, Carbs: 443.6, Protein: 292.2

Today's food log:
Really didn't feel like "eating big" today, but forced myself to...
Total calories: 5,646 , Fat: 289.2, Carbs: 505.8, Protein: 276.7

TB

tomsids
04-28-2010, 08:37 PM
Good workout today. Increased weight on all but one exercise (I'm really focusing on slowly lowering the weight and holding it at the top for the seated calf raise):
Angled leg press - 530 lbs - 15 lb increase
Deadlift - 235 lbs - 15 lb increase
Calves - 200 lbs (no increase)
Bicep curl - 100 lbs - 5 lb increase
Decline weighted crunch - Bodyweight + 35 lbs - 10 lb increase

Food log:
Total Calories: 5,562, Fat: 278.8, Carbs: 483.2, Protein: 290.6

TB

tomsids
04-29-2010, 09:01 PM
Today's log:
Total calories: 5,542, Fat: 256.2, Carbs: 505.9, Protein: 247.0

TB

tomsids
04-30-2010, 10:45 PM
Decent workout today.

Bench: 195 lbs (no increase)
Pull down: 220 lbs (no increase...was able to do 240 for 5 reps until my leg cramped...I'm almost there)
Tricep extension: 190 lbs (no increase)
Standing dumbbell press: 55 lbs (no increase)
Barbell row: 105 lbs (no increase...was close to increasing this one as well)

Food log:
Total calories: 5,504, Fat: 250.2, Carbs: 507.9, Protein: 317.2

And a blurry pic of me pumped after my workout today for good measure. :)

TB

tomsids
05-01-2010, 01:33 PM
Today's official weight: 212 lbs - a gain of 5 lbs!

Food log:
Total Calories: 5,360, Fat: 268.8, Carbs: 405.9, Protein: 325.5

TB

tomsids
05-03-2010, 11:13 AM
Yesterday's food log:
Total calories: 5,503, Fat: 284.1, Carbs: 437.5, Protein 316.0

Weekly summary:
Daily averages: Total calories: 5,509, Fat: 273, Carbs: 470, Protein: 295
Current weight: 212 lbs
Weight gained since last week: 5 lbs

Motivation still going strong. I'm hopeful that as my lifts progress over the next month or two, muscle will displace fat and my midsection will flatten out in time for summer. :)

The comments keep coming...
Last week at an after work happy hour, the group started discussing how I was looking more muscular, which led to my having to flex for them. How embarrassing.

Last night the husband of one of my wife's best friends wanted to know if I'm taking steroids (which I'm not, and never will). He hasn't seen pictures but had heard I've gained 50+ pounds, which I suppose is pretty unreal--considering the gain has been over the course of only 2.5 months. My wife told him to check out WANNABEBIG and the HCT-12 training program...she's becoming as much of an advocate of the program as I am! :)

TB

dodgerblue
05-03-2010, 11:25 AM
Yesterday's food log:
Total calories: 5,503, Fat: 284.1, Carbs: 437.5, Protein 316.0

Weekly summary:
Daily averages: Total calories: 5,509, Fat: 273, Carbs: 470, Protein: 295
Current weight: 212 lbs
Weight gained since last week: 5 lbs

Motivation still going strong. I'm hopeful that as my lifts progress over the next month or two, muscle will displace fat and my midsection will flatten out in time for summer. :)

The comments keep coming...
Last week at an after work happy hour, the group started discussing how I was looking more muscular, which led to my having to flex for them. How embarrassing.

Last night the husband of one of my wife's best friends wanted to know if I'm taking steroids (which I'm not, and never will). He hasn't seen pictures but had heard I've gained 50+ pounds, which I suppose is pretty unreal--considering the gain has been over the course of only 2.5 months. My wife told him to check out WANNABEBIG and the HCT-12 training program...she's becoming as much of an advocate of the program as I am! :)

TB

Congrats on your amazing gains, man! I've felt like I've progressed tons in my strength gains but my weight has been a problem, but looking over your journal makes me think I just need to force myself to eat more.

tomsids
05-05-2010, 09:14 AM
Congrats on your amazing gains, man! I've felt like I've progressed tons in my strength gains but my weight has been a problem, but looking over your journal makes me think I just need to force myself to eat more.

Thanks man. I used to think a fast metabolism was the cause of my skinniness, but Iím now convinced thereís no such thing as hard gainers, only people who donít eat enough or train the right way.

I decided to push my deload out a week to this week, because my connective tissue was pretty achy after the last session. Doing fifteen reps really gets your muscles burning!

Old habits die hard, as they say. I really struggled with my caloric intake the past couple days:

Mondayís total calories: 5,048, Fat: 236.2, Carbs: 485.2, Protein 258.1
Yesterdayís total calories: 5,431, Fat: 236.5, Carbs: 560.5, Protein 261.5

Iím out of Opticen/Maximus, so Iíve been having to use some BSN protein to get by. Hereís hoping my order arrives today.

TB

tomsids
05-05-2010, 09:59 PM
Got a good pump from my deload workout tonight. Also received my new supply of supplements, and I can't wait to try ETS. :)

I think I need to start focusing on eating more lean protein and reducing my fat intake. I'm getting a little wide around the midsection, and I'm happy with where I'm at, so I don't mind if the gains start to come more slowly as a result.

Total calories: 5,038, Fat: 221.5, Carbs: 509.6, Protein: 263.7

TB

tomsids
05-06-2010, 08:55 PM
Good workout today...lower body definitely felt the burn. Sleep wasn't as sound as I had hoped after my first night of taking ETS, so we'll see how tonight goes.

Total calories: 5,315, Fat: 239.5, Carbs: 532.7, Protein: 275.0

TB

tomsids
05-09-2010, 09:21 PM
Was traveling this weekend, so I wasn't able to track my diet like normal. I did pack some Maximus, ETS and Results, so hopefully I was at least close to my 5,500 kcal daily goal.

Took some updated pics tonight as well. Weight is around 215 lbs. My athletic shorts are getting a bit tight...

TB

Joe Black
05-10-2010, 03:42 AM
All I can say is wow, wow, wow and wow.

Check out the attached.

tomsids
05-10-2010, 11:01 AM
All I can say is wow, wow, wow and wow.

Check out the attached.

Thanks :) My wife and I have been looking at my starting pictures periodically and are amazed with the difference. And the pictures I submitted with my request to be part of the pilot provide an even starker contrast!
TB

tomsids
05-11-2010, 03:19 PM
Yesterday kind of sucked. My wife has had a cold for over a week, and I think I'm starting to show signs of catching it (drainage, sore throat). I just didn't feel like eating big or training hard. Nevertheless, I pressed through...

Leg press - 540 lbs - 10 lb increase
Seated calf raise - 200 lbs (no increase)
Deadlift - 235 lbs (no increase) - only did one +2 set
Barbell curl - 95 lbs (5 lb decrease)
Weighted decline abs - BW +45 lbs - 10 lb increase

Yesterday's food log:
Total Calories: 5,192, Fat: 215.3, Carbs: 516.9, Protein: 309.7

Hopefully the zinc in ETS will help prevent this from turning into a full-blown cold.

TB

tomsids
05-12-2010, 12:31 PM
Yesterday's Total Calories: 5,253, Fat: 259.8, Carbs 460, Protein: 283.7

tomsids
05-12-2010, 09:22 PM
Cold is still lingering. Didn't set any PR's today, but workout felt good.

Pull down: 220 lbs (no increase)
Bench: 195 lbs (no increase) - could only do +2 +1
Barbell row: 105 lbs (no increase)
Standing dumbbell press: 55 lbs (no increase)
Tricep extension: 180 lbs (10 lb decrease)

Total calories: 4,971, Fat: 233.6, Carbs: 415.0, Protein: 255.3

TB

Daniel Roberts
05-13-2010, 08:48 AM
Apologies for not stopping in sooner and further congratulations on your progress. It's impressive. What direction are you thinking of taking now? Your idea of maintaining the calorie intake for a while should help you lean up a touch but to be fair you're still lean - you just need to tense your abs and breathe in when taking a picture from the front!

tomsids
05-13-2010, 10:20 AM
HahaÖthanks for the tip. I thought taking a ďrelaxedĒ photo meant exactly that, but I finally wised up in my last photo and improved my posture. Iíll have to try tensing my abs next time.

If I want to press on toward my 225 lb goal, I should probably increase my calories again. The thought of consuming 6,000 calories/day is pretty daunting. I recently cut back on olive oil to 2 oz/day, but itís going to be pretty tough to reach 6,000 kcal without going back to 4 oz.

The nutritional guidelines for HCT-12 suggest a fat intake of .5g/lb, which would put me at about 113g/day at 225 lbs. Right now Iíve steadily been consuming more than double that. What are your thoughts on maintaining this level of fat consumption (~300g/day) long-term?
TB

Joe Black
05-13-2010, 11:58 AM
Damn you... Damn you lol.. Spare a moment for those eating under 2,000!

tomsids
05-13-2010, 09:56 PM
Damn you... Damn you lol.. Spare a moment for those eating under 2,000!

Your blessing is my curse! :burger:

Total Calories: 5,229, Fat: 248.2, Carbs: 469.0, Protein: 265.4


TB

Daniel Roberts
05-14-2010, 03:09 AM
HahaÖthanks for the tip. I thought taking a ďrelaxedĒ photo meant exactly that, but I finally wised up in my last photo and improved my posture. Iíll have to try tensing my abs next time.

If I want to press on toward my 225 lb goal, I should probably increase my calories again. The thought of consuming 6,000 calories/day is pretty daunting. I recently cut back on olive oil to 2 oz/day, but itís going to be pretty tough to reach 6,000 kcal without going back to 4 oz.

The nutritional guidelines for HCT-12 suggest a fat intake of .5g/lb, which would put me at about 113g/day at 225 lbs. Right now Iíve steadily been consuming more than double that. What are your thoughts on maintaining this level of fat consumption (~300g/day) long-term?
TB

Personally and given that things have happened so fast, I'd be inclined to keep calories the same, eek everything out of the training and calorie intake for a couple weeks; you'll more than likely keep gaining in strength and lean up a touch. Then I'd up the calories again for the push up to 225lbs.

There's no escaping what your body needs and that total will have to made of a certain amount of fat, carb and protein. The amount and types of fat you're eating won't pose any health issues long term, in fact I bet your skin and hair are positively gleaming!
However you could always up the carbs and protein, but one way or another you're going to be consuming a lot of something! You're just a big guy, proportionally the amounts are fine, they just look large in absolute terms - it's something a smaller guy will never have to worry about!

tomsids
05-14-2010, 10:58 PM
There's no escaping what your body needs and that total will have to made of a certain amount of fat, carb and protein. The amount and types of fat you're eating won't pose any health issues long term, in fact I bet your skin and hair are positively gleaming!
However you could always up the carbs and protein, but one way or another you're going to be consuming a lot of something! You're just a big guy, proportionally the amounts are fine, they just look large in absolute terms - it's something a smaller guy will never have to worry about!

That's exactly what I wanted to hear. ;)

I unfortunately realized that a "chicken breast" in fitday.com does not equate to a boneless, skinless chicken breast that's been trimmed of fat...so my caloric intake from the past couple days should actually be lower than what was stated. I'll edit the posts to make them more accurate.

Motivation was low today, but my session was fine once I made it into the gym. I've been taking ETS, but it doesn't seem to be helping with my forearms.

Leg press 545 lbs - 5 lb increase
Seated calf raise - 200 lbs (no increase)
Barbell curl - 100 lbs (no increase)
Deadlift - 235 lbs (no increase)
Weighted decline crunch - BW + 45 (no increase)

Total calories: 5,677, Fat: 264.6, Carbs: 440.4, Protein: 331.4

TB

tomsids
05-15-2010, 01:26 PM
Took my official weight this morning after a couple weeks...217 lbs - a 5 lb increase from my last weigh in. :)

TB

tomsids
05-17-2010, 08:25 AM
Saturday and Sundayís food log:
Calories: 5,313, Fat: 268.7, Carbs: 465.3, Protein: 258.8
Calories: 5,703 Fat: 254.4, Carbs: 586.5, Protein: 262.8

Weekly Summary: May 3 Ė May 16
The weight keeps coming, even though I havenít upped my calories in awhile. In fact, Iíve been a little under my target number of 5,500 kcal as of late.

Average Daily Calories: 5,288, Fat: 243, Carbs: 495, Protein: 275

Progress on my lifts are starting to stall, which Iím guessing is influenced by the inability of my connective tissue to grow as fast as the muscle Iím adding to my frame. Perhaps itís time to switch exercises?

Bench: 195 lbs (no increase)
Pull down: 220 lbs (no increase)
Tricep extension: 190 lbs (no increase)
Standing dumbbell press: 55 lbs (no increase)
Barbell row: 105 lbs (no increase...was close to increasing this one as well)

Angled leg press - 545 lbs - 15 lb increase
Deadlift - 235 lbs (no increase)
Calves - 200 lbs (no increase)
Bicep curl - 100 lbs Ė (no increase)
Decline weighted crunch - Bodyweight + 45 lbs - 10 lb increase

Dan, Daniel, WBB members, and the consistent positive feedback I receive from those around me keep my motivation high. I honestly thought my original 200 lb goal would take me six months or more to achieve, and now Iím rapidly approaching my new goal of 225 lbs in half that time.

Weight two weeks ago: 212 lbs
Current weight: 217 lbs Ė a gain of 5 lbs

TB

Daniel Roberts
05-17-2010, 09:32 AM
I was going to suggest a few changes, but the progress stalling is not an indication of anything amiss, sometimes it goes that way over a period of a couple of weeks and besides, expect as you gain experience to progress in a maybe a single exercise a week (not all of them) or fortnight. Also try increasing by the smallest increments possible, which I'm sure you know.
Anyway, I was going to suggest you try an incline variation of the bench and a machine or barbell shoulder press, a close grip bench for triceps and keep the barbell row.
Stick with the deadlift and leg press and change the curling exercise to a dumbell hammer curl - it'll be easier on your wrists.

EternalSearcher
05-17-2010, 12:29 PM
168 to 217!!!! Impressive. You did great man, good job sticking to it!

tomsids
05-17-2010, 09:32 PM
168 to 217!!!! Impressive. You did great man, good job sticking to it!

Thanks! I just checked out your updated pics, and you really leaned out. Nice work!

So I weighed myself on a medical grade scale at the gym tonight, and it read 228 lbs (with clothes/shoes on). I'm wondering if my scale at home is off. My feet don't fit on it very well, so perhaps I've already reached my second goal...

I switched out two of the three exercises, and will replace the third (close grip bench for cable tricep extension) on Friday. I like the new exercises. My left clavicle didn't pop when doing the barbell shoulder press, which is good.

Pull down - 240 lbs - increase of 20 lbs (My form probably could have been better. I lowered the weight to 220 for 3 +2's)
*New - Incline bench - 175 lbs - only managed to do +1
Barbell row - 115 lbs - increase of 10 lbs
*New - Barbell shoulder press - 115 lbs - I did a bunch of working sets and could have easily done more weight. Next time.
Tricep extension - 200 lbs - increase of 10 lbs

Food log:
Calories: 5,399, Fat: 279.8, Carbs: 433.7, Protein: 300.9

TB

Joe Black
05-18-2010, 01:06 AM
Good work on here. Remember, patience is the name of the game and it's inevitable that strength gains and weight gains will slow down but just remember that what you have experienced so far is far beyond the rate at which normal people gain weight and strength. If you can add just 1lb a week and get a little stronger, it all adds up.

tomsids
05-18-2010, 11:03 AM
Thanks for helping me keep things in perspective. I guess Iíve grown accustomed to making significant, consistent gains each week. Now comes the real challenge of sticking with what Iíve started and being just as happy with slow but steady progress.

tomsids
05-19-2010, 09:40 PM
Yesterday's food log:
Calories: 5,339, Fat: 272.5, Carbs: 477.4, Protein: 273.6

Today's workout:

I incorporated the hammer curl in place of the barbell curl today. Definitely noticed less pain in my forearms. Also cranked through the deadlifts, which have been difficult in recent sessions.

Angled leg press: 535 lbs (10 lb decrease)
Seated calf raise: 200 lbs (no increase)
*New - Hammer bicep curl: 40 lbs
Deadlift: 235 lbs (no increase)
Decline weighted ab crunch: 50 lbs - 5 lb increase

Today's food log:
Calories: 5,617, Fat: 298.1, Carbs: 459.5, Protein: 294.1

TB

EternalSearcher
05-21-2010, 08:44 AM
Dude Seriouslly. GREAT WORK!!! Your like the posterboy for this prgram. Fabulous job man. Great transformation.


After Edit:
I just looked through, and it looks like we're the only one in Dan's group to finish. But, on the plus side, I think we have two of the best transformations. Everyone that stuck to it really brought their "A" game. Great job again man!

tomsids
05-22-2010, 07:56 PM
Dude Seriouslly. GREAT WORK!!! Your like the posterboy for this prgram. Fabulous job man. Great transformation.

After Edit:
I just looked through, and it looks like we're the only one in Dan's group to finish. But, on the plus side, I think we have two of the best transformations. Everyone that stuck to it really brought their "A" game. Great job again man!

Thanks! I think we've both done pretty well with this program. I only wish everyone could have made it to the finish line. Considering there were over 100 applicants who really wanted to be part of the pilot, I'm disappointed less than half of those selected put their heart and soul into it. Then again, maybe they did and just don't update their journals as obsessively as I do. ;)

Thursday's food log:
Calories: 5,379, Fat: 318.5, Carbs: 363.6, Protein: 291.7

Yesterday's food log:
Forgot to take my daily serving of Results...doh!
Calories: 5,225, Fat: 288.6, Carbs: 376.3, Protein: 303.4

Today's workout:
Pulldown - 240 lbs (no increase) - form probably could've been better
Incline DB Press - 70 lbs - Didn't have a spotter today, so I went with DB's instead of the BB bench
BB upright row - 115 lbs (no increase) - switched to 110 for the +2's
Standing BB shoulder press - 125 lbs - 10 lb increase
Tricep extension - 190 lbs (10 lb decrease) Again, no spotter, so the close grip bench will have to wait until next week

Edit: How could I forget? My official weight this morning was 221 lbs - a 4 lb increase!

TB

tomsids
05-25-2010, 03:25 PM
Didnít keep track of Sundayís food log, but Iím guessing it was between 4,000 to 4,500 calories.

Yesterdayís food log:
Calories: 5,335, Fat: 262.0, Carbs: 468.0, Protein: 282.8

Will be working out today instead of yesterday, though my stomach is bothering me a bit, so hopefully itís settled by the time I make it to the gym. A busy week and the upcoming holiday will throw off my schedule temporarily.

Weekly summary: May 17-22 (Doesnít include Sunday, May 23 for lack of tracking)
Average calories: 5,354, Fat: 292, Carbs: 414, Protein: 289

Pulldown - 240 lbs - 20 lb increase (machine weight increments are in 20 lbs)
Incline Bench Press - 175 lbs (new)
BB upright row - 115 lbs - 10 lb increase
Standing BB shoulder press - 125 lbs (new)
Tricep extension - 200 lbs - 10 lb increase

Angled leg press: 545 lbs (no increase)
Seated calf raise: 200 lbs (no increase)
Hammer bicep curl: 40 lbs (new)
Deadlift: 235 lbs (no increase)
Decline weighted ab crunch: 50 lbs - 5 lb increase

Starting weight: 217 lbs
New weight: 221 lbs - a gain of 4 lbs

TB

tomsids
05-25-2010, 09:22 PM
Today's workout felt good. Motivation was low, but once I got started in the gym that all went away.

Angled leg press: 545 lbs (no increase)
Deadlift: 235 lbs (no increase) - I'm considering switching to the rack pull, because I just don't think my form is what it needs to be for this lift.
Seated calf raise: 200 lbs (no increase)
Hammer curl: 40 lbs (no increase)
Decline ab crunch: 55 lbs - 5 lb increase

I also ran a half mile. Cardio sucks.

Food log:
Calories: 5,518, Fat: 283.5, Carbs: 414.9, Protein: 338.7

TB

tomsids
05-26-2010, 09:50 PM
Been a little sloppy with the diet lately. I've noticed on days I eat foods with a lot of enriched flour or sugar, I get very drowsy at work. No good. Will try harder when I get back from vacation.

Calories: 4,914, Fat: 266.4, Carbs: 409.6, Protein: 232.0

And some new pics from today.

Joe Black
05-27-2010, 01:09 AM
Still putting on weight nicely and when you get back from vacation, get real focused on that diet again.

Good work on everything though!

EternalSearcher
05-28-2010, 07:46 PM
All that weight gain and you still lean!!! Great work!

tomsids
06-03-2010, 11:45 AM
Still putting on weight nicely and when you get back from vacation, get real focused on that diet again.

Good work on everything though!


All that weight gain and you still lean!!! Great work!

Thanks! I guess I'm fortunate in that my body does a pretty good job of burning calories. My wife and I are now trying to remove all enriched white flour from our diets, which should also help minimize fat gain.

I was on vacation last weekend. Still trained on Friday, but it was difficult to regulate my diet.*I'm planning to keep my calorie intake high, though I think I may take a break from using fitday.com. I'll be vacationing in Scotland and Ireland for two weeks starting June 18th, and right now I'm not planning to pack any supplements except vitamins and fish oil. Seems like it'd be too much of a hassle.

I think I have a pretty good grasp on what I need to eat to hit my numbers, so I'll be monitoring my weight and physique, and will start tracking again if need be.

Yesterday's workout:
Angled leg press: 565 lbs - 20 lb increase
*NEW - Rack pull: 275 lbs - I strained my back a bit last weekend and can still feel a little pain lingering. Decided to switch from the deadlift to try to get the form down.
Seated calf raise: 200 lbs (no increase)
Hammer curl:*40 lbs (no increase)
Decline weighted ab crunch: 50 lbs (no increase)


TB

tomsids
06-06-2010, 06:47 PM
Worked out yesterday. It had been a little over a week since my last upper body workout, and I wasn't quite feeling it.

Pull down: 220 lbs (no increase)
Incline bench: 175 lbs (no increase) - could only manage one set of +2
Barbell row: 110 lbs (5 lb decrease)
Military press: 115 lbs (10 lb decrease)
*NEW Closed grip bench: 155 lbs

TB

tomsids
06-08-2010, 09:00 PM
I was pretty beat after tonights workout:

Leg press was busy, so I opted for the Hack Sled: 280 lbs
Seated calf press: 205 lbs - 5 lb increase
Power cage was busy for rack pull, so I opted for the Deadlift: 225 lbs - 10 lb decrease - I definitely need to work on my form. It's back to the rack pull next workout.
Hammer curl: 40 lbs (no increase)
Weighted decline ab crunch: BW + 50 lbs (5 lb decrease)

TB

tomsids
06-10-2010, 10:04 PM
Tonight's workout:

Pull down - 220 lbs (no increase) I'm beginning to wonder if I"ll ever add weight to this lift. Been stuck for awhile, so I may change it out and try something different.
Incline bench press - 170 lbs (5 lb decrease) I don't know what it is about this exercise, but I really struggle with it.
Barbell row - 115 lbs (no increase)
Military press - 125 lbs (no increase)
Closed grip bench - 155 lbs (no increase)

I realized today that I'm doing two press lifts in a row, so I'll change my routine around a bit to make sure I'm alternating push-pull next time.
TB

tomsids
06-14-2010, 04:51 PM
Last night's workout:

Leg press: 540 lbs (- 5 lbs)
Rack pull: 265 lbs (- 10 lbs) - I'm having trouble holding onto this weight. Is it time I buy wrist straps?
Seated calf raise: 205 lbs (+ 5 lbs)
Hammer curl: 45 lbs (+ 5 lbs)

The gym closed before I could complete the weighted ab crunches, so I did a bunch of crunches + bridges once I was home.
TB

Off Road
06-15-2010, 08:17 AM
Inspirational progress. I'm glad we finally got a chance to see your journal. Also, many thanks for helping us "new-comers" out with getting our own HCT-12's started.

tomsids
06-17-2010, 10:24 AM
Inspirational progress. I'm glad we finally got a chance to see your journal. Also, many thanks for helping us "new-comers" out with getting our own HCT-12's started.

Thanks OR. I'm glad to see people enjoying the program as much as I have.

Tuesday's workout:

Incline bench press: 160 lbs ĖWeight has decreased on this lift for the past few sessions. Not sure if my chest is getting weaker, if Iím having difficulty adapting to the new lift, or if my diet is affecting my performance.
Pull down: 240 lbs Ė This weight is getting easier. 220 lbs is too light, but 240 is too heavy for me to complete 6 reps with good form. Maybe Iíll see thereís a belt at gym so I can try weighted pull ups or something.
Military press: 135 lbs Ė 10 lb increase
Upright barbell row: 115 lbs (no increase) Ė Iíve maxed out the set-weight barbells, so Iíll be attempting to use a barbell and add weight to it next time.
Closed grip bench: 155 lbs (no increase)

I feel like one of the contestants on ďThe Biggest Loser,Ē except instead of being stressed that Iíll gain weight, I worry about losing the progress Iíve made. Itís been a struggle to force myself to maintain my high calorie eating habits, and now Iím going on a two week vacation out of the country, which could further impede my progress. Hopefully I'll come back refreshed and ready it hit it hard again.

Pic from a couple weeks ago.

TB

Kiff
06-18-2010, 08:20 AM
I have been offline recently and work has been really busy so i have set myself a target to read one of the test journals a day. Yours was not the first but i can say this is truely awesome mate, you must be over the moon at the moment mate, your looking like a big bloke now rather than your previous build.

I can personally relate to your previous self mate, i have recently slacked on my eating and have dropped a few very hard earned pounds. Your journal is two things mate, insperational to anyone thinking they are too skinny to ever get big AND a great show of character on your part.

Congratulations once more mate and thanks for your time helping put together a great workout!


Keep it up mate, best regards,

Keiran

thanky0ujesus
06-22-2010, 09:05 PM
Your results are insane. Good job!

J.C.
06-23-2010, 03:44 AM
Awesome. Finally got around to skimming through your journal. You seem to have pretty big arms for a tall guy in that last pic. Also, this may sound weird, but I think your face actually looks better in the most recent pictures, either you just look more confident and satisfied or you look slightly less bony; either way there is a world of difference in your appearance and how you present yourself now.

thanky0ujesus
06-24-2010, 04:09 AM
Also, this may sound weird, but I think your face actually looks better in the most recent pictures, either you just look more confident and satisfied or you look slightly less bony; either way there is a world of difference in your appearance and how you present yourself now.

LOL I was gonna say it but felt weird.

Off Road
07-07-2010, 07:15 AM
What happened to you Tom?

Daniel Roberts
07-07-2010, 03:44 PM
He went on vacation - he'll be back!

Off Road
07-07-2010, 04:50 PM
He went on vacation - he'll be back!
Good to hear. Hope he's enjoying himself.

tomsids
07-08-2010, 09:39 PM
I'm back after a 2.5 week hiatus. Went to Scotland and Ireland with my wife, which was absolutely amazing. Definitely the trip of a lifetime.

Thanks for the compliments all. I'm getting back into the swing of things, though my time off didn't do me any favors. I've lost some weight, since I didn't have access to my normal foods. Mostly fat, but probably some muscle too.

Did the upper body split on Tuesday but didn't keep track of my weights. Today I did the lower body split:
Angled leg press: 515 lbs
Rack pull: 245 lbs - Did too many warm up sets, but it felt good. My grip isn't strong enough to hold this weight very well, but my wife bought me some lifting straps for my bday, so I may try them out next time.
Seated calf raise: 205 lbs
Hammer curl: 45 lbs
Weighted ab crunch: BW + 25 lbs

TB

chevelle2291
07-09-2010, 12:47 AM
Some astounding progress going on in here. Recent pic looks good too. Keep it up Tom. :thumbup:

Off Road
07-09-2010, 06:45 AM
The vacation sounds amazing. Glad you had fun.

tomsids
07-10-2010, 09:58 PM
Seem to have lost some strength. Upper body split today, with no spotter, hence the difference in exercises:
Incline db bench: 65 lbs
Pull down: 220 lbs
Military press: 115 lbs
Upright barbell row: 115 lbs
Tricep extension: 190 lbs

TB

tomsids
07-14-2010, 06:02 PM
Over the past several months, I've come to realize how much diet affects training. Admittedly I've been slacking in that department for the past several weeks, and I can tell it's impacting my performance in the gym, as well as my physical appearance. Not that I've been eating poorly; I just haven't been eating enough for my new weight. That's probably why I've felt weak on some of my lifts, and my 6RM has decreased for many of them.

Today's workout:
Angled leg press: 515 lbs
Rack pull: 255 lbs
Seated calf raise: 200 lbs
Hammer curl: 45 lbs
Weighted ab crunch: 200 lbs (decline bench was in use)

I plan to add more olive oil to my shakes and eat more like I was previously. If things don't improve, I may start tracking food intake again.

TB

Daniel Roberts
07-15-2010, 08:36 AM
Diet is critical, but for some of us (me included) we're super sensitive to any shortfall and it hits our performance and physique very quickly. Fact of life I'm afraid. The up-side is that the benefits of a consistent diet and training appear quickly also.

You know well enough what it took to get you where you are, it'll take no less to keep you there and keep improving. If you keep at it and hold on to that weight and keep gaining it will get easier to hold on to as your body accepts that new weight as normal.

tomsids
07-23-2010, 11:07 AM
Summer has been pretty busy, but Iíve been maintaining a weight of 220 lbs for a couple months now. Very happy about that. Workouts have been less frequent, but I have been hitting the gym at least 2x/ week.

Wednesdayís workout:
Cable flys: 110 lbs
Pull down: 220 lbs
Military press: 125 lbs
Upright barbell row: 115 lbs
Tricep extension: 200 lbs

TB

tomsids
07-24-2010, 08:39 AM
Wow I'm sore from those chest flys. Must've worked some muscles that haven't been worked in awhile.

Yesterday's workout:
Angled leg press: 525 lbs
Rack pull: 255 lbs
Seated calf raise: 200 lbs
Hammer curl: 45 lbs
Decline ab crunch: 50 lbs

TB

tomsids
07-26-2010, 07:31 PM
Good workout tonight. I've started adding a mile run after my lifting sessions to get my cardiovascular system in shape.

Cable flys: 110 lbs
Pull down: 220 lbs
Military press: 125 lbs
Upright barbell row: 115 lbs
Tricep extension: 200 lbs

TB

Joe Black
08-13-2010, 04:27 AM
How ya doing buddy?

Decent
08-13-2010, 10:07 AM
I just saw your before/after pics in my email. Congrats on the great progress man.