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ShortFuse
01-09-2003, 05:00 PM
I've been debating starting a journal for a long time and figured I finally should, so here it is.

Background

I turned 18 less than a week ago, I'm 6'2" and I weigh 170 naked (after 3 meals). Last year at this time, I weighed in at 198. I never truely worked out right or ate the growing food, as my volume was really high and I did cardio almost every day, so I lost weight, which isn't a bad thing. I still have body fat I'd like to lose, which is why I'm scared of eating so much. I have a relatively low metabolism..and they say that the more muscle you have the easier it is to lose fat, so I want to gain strength/mass right now. I plan to work out 6 days a week, on a 3-day split: Chest/Back, Legs, Shoulders/Tris/Bis.

My goals for May are a bench of 205, squat to parallel of 185, leg press 350 for 6 reps, a 4-pack

I started my diet yesterday, and started recording all my weights at the gym so here it is:

1/8 - Day 3 (I didn't have any eggs, I have some now though, for the 10th)

Meal 1: Honey What Bagel w/ peanut butter, 2 cups milk, 2 packets oatmeal - 1130 calories (jesus), 46 protein, 85 carb
Meal 2: Turkey sandwich, protein shake - 520 cal, 51 protein, 31 carb
Meal 3: Protein shake - 375 cal, 39 protein, 30 carb
Meal 4: Protein bar, can of tuna, milk - 590 cal, 65.5 pro, 50 carb
Meal 5: Grilled chicken breast sandwich- estimated to 400 calories, 29 protein, 30 carb
Total: 3015 calories, 230 protein, 226 carb

Wow, I was way over..f*ck........ :help: !! Maybe I need some better alternatives..only good meals look to be 2, 3 and 5

Workout:

Dips: 10 @ bw; 5 @ bw+30
Overhead tricep extensions w/ dumbbell (don't know what they're called): 10 @ 40; 8 @ 45
Close grib bench: 6 @ 115; 5 @ 115
Seated incline curls: 8 @ 30s; 7 @ 30s
21s: 21 @ 45; 21 @ 55
Hammercurls: 10 @ bar + 30; 8 @ bar + 40
Dumbell military press (machine): 10 @ 70; 10 @ 90
Standing frontal raises: 10 @ 20s
Standing lateral raises: 10 @ 12s
Crunches: 40; 40

Give me some feed back please..I know I'm weak, but I WannaBeBig!

ShortFuse
01-09-2003, 05:13 PM
1/9 - Day 4

Meal 1: Peanut butter bagel and 2 cups milk - 680 cal, 32 pro, 79 car
Meal 2: Turkey Sandwich + protein bar - 630 cal, 51 pro, 50 car
Meal 3: Vegan Burger - 210 cal, 19 pro, 30 car
Meal 4: Soup + salad + milk - 400 cal, 22 pro, 35 car + salad stats
Meal 5: Apple
Total: 1993 cal, 124 pro, 213 carbs

Workout:

Incline Barbell Bench: 9 @ 115; 7 @ 125
Flat Dumbbell Bench: 5 @ 55; 5 @ 55
Decline barbell Bench: 10 @ 120; 7 @ 130
Seated T-bar Rows: 10@120; 8 @ 130
Wide-Grip Chins: 6 @ -22; 8 @ -28
Wide-Grip Lateral Pull-downs: 9 @ 90; 8 @ 90

Seems like today's diet needs some more tweaking too, I'll be able to eat eggs tomorrow, so that should make a difference. I think my meal needs the most critiquing..as for my workouts, I basically do 6 sets a body part (3 excercises @ 2 sets each). I WannaBeBig!

bradley
01-10-2003, 10:50 AM
For a slow weight increase you might try to eat around 2700-2800 cals per day. See what kind of weight gain that produces and if it is too much or too little increase or decrease as necessary. One gram of protien per lb of bw will be plenty and about 25-30% of cals should come from fat (make sure to get most from EFA's) and the rest of your cals can come from carbs. I would also get some more fiber in your diet. Keep posting your diet and I will check back and see how it is going. Good luck with the journal and welcome to WBB.

kAiXuan
01-10-2003, 04:47 PM
nice name :thumbup:

ShortFuse
01-12-2003, 06:42 PM
Friday my eating was good, but I didn't have time to post it, and when I went to the gym, my legs were still to sore to do squats/leg press with near my usual weight, so I just did leg extensions, leg curl, calf raises, and stomach.

Saturday and Sunday my eating wasn't very good, good quality, but not enough meals or protein as I was out all day, both days. I'll be back on schedule tomorrow hopefully.

rookiebldr
01-12-2003, 07:02 PM
Good luck on your goals, Shortfuse. Starting this journal is a great way to watch your progress over time and I'm sure if you're open to it, you'll get lots of help.

MonStar
01-12-2003, 07:57 PM
Good luck SF, youll get your weight back up in no time I think. Muscle memory is really amazing.

ShortFuse
01-13-2003, 09:03 PM
1/13 - Day 1

Already seeing little gains--mad happy

Meal 1: 2 bags oatmeal w/ 2% milk, banana, peanut butter
Meal 2: 3 slices of turkey, protein bar
Meal 3: Turkey/Ham sandwich, 2 servings peanut butter
Meal 4: Chicken breast, brown rice, 1/2 cantelope, 2% milk
Meal 5: Chicken fajita (6 oz chicken, veges, lots of cheese)

Flat Barbell Bench: 7 @ 145; 6 @ 150 w/ help on 6th
Low Incline Dumbbell Bench: 10 @ 45s; 8 @ 55s
Incline Barbell Bench: 8-10 (lost count) @ 115
Lateral Pull-downs: 10 @ 165; 9 @ 185
Hyper-extensions: 10 @ bw + 35
Back Extensions: 15 @ 125
Bent over Rows: 10 @ 110; 10 @ 110
Crunches: 45

ShortFuse
01-14-2003, 09:50 PM
Meal 1: 3 egg whites, 1 whole egg, 1 cup milk, 1/2 serving pb
Meal 2: Can of tuna, banana, 3 slices of ham
Meal 3: 2 pb sandwiches
Meal 4: 2 Home-made tacos
Meal 5: 3 oz grilled chicken toasted wheat bread w/ cheese
Meal 6: 3 slices Ham, apple

Squat to parallel: 10 @ 115; 9 @ 135
45 Leg Press: 6 @ 270; 6 @ 270
Leg curl: 12 @ 110; 10 @ 110
Leg extension: 15 @ 120; 12 @ 130
Seated Calf Raises: 21 @ 85; 21 @ 85 (7 each: inside, center, outside)

Had no spot on squats, went for the 10th on 135 and couldn't get it up, felt like an idiot putting the bar down rather harshly on the squat rack :). This is an improvement all around compared to what my weights were back in the day. Either I'm trying harder now, or I've actually gotten stronger. I wish I could work out all day long, every day..the feeling of improvement is intoxicating and I love knowing that someday I might be big, cuz I WannaBeBig!

ShortFuse
01-15-2003, 08:25 PM
Meal 1: 2 eggs, 2 packets oatmeal w/ 2% milk, cup of 2% milk, 1/2 a cantelope
Meal 2: PB Sandwich
Meal 3: 3 egg whites, and 2 full eggs worth of egg salad sandwich
Meal 4: Protein bar
Meal 5: Milk, apple

Shoulder Press: 10 @ 100; 9 @ 110
Upright Rows: 10 @ 95; 8 @ 105
Barbell Shrugs: 15 @ 185; 15 @ 185 (hard to hold onto the bar, need gloves or something)
Barbell curls: 8 @ 75; 8 @ 75
Cable curls: 7 @ 45
Dumbbell curls: 5 @ 35; 5 @ 35
Tricep Pull-downs: 10 @ 60; 10 @ 60
Dips: 7 @ bw; 8 @ bw
Skullcrushers: 10 @ 55; 10 @ 60

On the tricep pull-downs, an extra 5 got stuck for like 1/2 my reps on my second set. Also, I think this workout is having some trouble, I guess it's alright for the shoulders, but it's not enough for my bi's and tri's as they rarely get sore they just burn out. Any good excercise, set, or rep scheme anyone can recommend? I'd appreciate it, and thanks for the support that some of you have given me so far.

ShortFuse
01-16-2003, 09:10 PM
Meal 1: Can of Tuna, cup of 2% milk, banana
Meal 2: Protein shake w/ 2 cups of 2% milk, apple
Meal 3: PB sandwich loaded with PB
Meal 4: Vegan Burger w/ cheese; PB; Strawberries
Meal 5: Protein Bar
Meal 6: Turkey sandwich and an egg

Wide-grip pull-ups: 8 @ bw-34lbs; 8 @ bw-34
Narrow-grip Pull-ups: 5 @ bw; 7 @ bw-22
Dumbbell rows: 10 @ 40s; 10 @ 45s
Lateral Pulldown: 8 @ 160; 7 @ 180
Incline Barbell Bench: 7 @ 130; 5 @ 135
Flat Dumbbell Bench: 6 @ 55s; 5 @ 55s
Decline Barbell Bench: 7 @ 130; 6 @ 135; 4 @ 140
Seated Calf Raises: 25 @ 85
Standing Calf Raises: 30 @ bw + 150 (10 each angle)

ShortFuse
01-22-2003, 09:49 PM
I've decided to not be so anal about my workouts and what I eat. I'm not going to record everything, I now have the jist of the foods I need to eat and the amounts I need. My workouts are doing good, increasing ever so slightly, and I have decided to add Creatine and L-Glutamine to my supplement regiment. Hopefully it will come in the mail tomorrow.

I figured I'd just follow the directions on the Creatine. Load for 4 days at 4 servings (5g) a day (20g/day). Then 1 serving (5g) a day for 8 weeks. Then no creatine for 4 weeks. Then restart the process.

As for L-Glutamine, I have no clue what to do. The directions on the bottle say 1 serving (4.5g) a day, but I read that a builder should have 10-15g a day. I plan to get pure whey protein mix, so my shakes wont have any Glutamine in them, neither will my protein bars. So what should I do? Take 10g on workout days, and 5g on non-workout days? 15g on workout days? 5, 10 or 15g every day? I would really appreciate some advice on this.

I'm taking working out really seriously with my diet and such, and decided to take it to the next level with the aide of these two supplements.

bradley
01-23-2003, 06:43 AM
I would take 15g of glutamine every day (morning, postworkout, and before bed). I wouldn't worry about loading the creatine but it will not hurt anything.

ShortFuse
01-23-2003, 11:59 AM
Hrm, I've heard that loading is pointless from other people, too. Also, does Creatine or Glutamine need to be taken on an empty stomach or with food for best results?

bradley
01-23-2003, 04:40 PM
Originally posted by ShortFuse
Hrm, I've heard that loading is pointless from other people, too. Also, does Creatine or Glutamine need to be taken on an empty stomach or with food for best results?

I would take the creatine post workout with some simple carbs (5g), and I don't really think it matters about the glutamine. I usually have a protein shake in the morning and put glutamine in with and then have another serving postworkout. I have since quit using glutamine and haven't noticed anything since stopping.

ShortFuse
01-28-2003, 03:52 PM
1/28

First day on Creatine/Glutamine, decided to go ahead and load for the first time. Did legs..worked out nicely, got to see the Creatine in action.

I didn't really feel much affect of the supplements, I didn't expect to so early in taking it, but my muscles didn't get as fatigued as usual, and I could do much better strength than endurance.

I stopped writing down my weights, but I remember almost everything I did except the exact reps on single-leg curl, but this is close:

Laying Single-leg curl- 20x50, 12x60, 7x70, 6x70
Laying leg curl- 20x90, 15x100, 10x110, 6x120
Squats to parallel- 15x115, 10x135, 6x155, 3x165
45 degree leg press- 20x180, 15x230, 7x270, 5x290
Single leg extension-20x40, 15x50, 8x60, 7x60

I tried to do hack squats after the leg press, I put a 25 on each side..I barely finished my first rep and decided I'd have enough on that machine and went to do my extensions. I've made some good gains, and I don't credit this to Creatine since I just started today..hopefully Creatine will just make my gains even greater. I can't wait to be big :)

Also, on my last set of squats I got a spotter..worthless, he tried to grab the bar as I was going back down after I couldn't finish the rep, either he didn't know how to spot or is a homo-phobe or something

ShortFuse
01-28-2003, 03:55 PM
Also, I have another question, hopefully you can answer this Bradley because you're the only one who seems to want to help me, and I thank you for that :). I read it's best to take Creatine with simple carbs after a workout..well, when I work, I go to work 20 minutes after I finish working out, so I eat then. Can I take Creatine with simple carbs right before working out? Does it have that much of an effect?

bradley
01-28-2003, 04:45 PM
Yeah, you can mix creatine with some simple carbs and drink it before working out. Looks like a solid leg workout. Keep it up and you will reach your goals.:)