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View Full Version : The creation and development of a Savage Beast



Junior
01-13-2003, 07:57 PM
Iím currently about 187 at 5' 10.5" probably about 16% (a guess) body fat and am very small, (one exception my calves are big)

I am starting to post this for a few reasons, so I can keep my decisions on my mind and so hopefully some of you will see what I am doing and offer suggestions.

I am training to gain weight and therefore will be eating a ton, I haven't however been eating clean (junk, fast food, MRP's etc) enough. I am progressively cleaning this up. I am new to training, but have a great mentor, he has been training for about 10 years and has a excellent physique (Big & Lean).

The first few weeks will probably be light and slow as I learn the fundamentals. I have been playing with weight lifting for a few months and had a light workout with my new partner yesterday that was far to superior to anything I have ever done before. The importance of good for shines.

My split is as follows:

Sunday: Shoulders and triceps
Monday: Legs
Tuesday: Chest and biceps
Thursday Back


One set of abs and one set of lower back every training day. 20-30 minutes of medium intensity cardio training every day.

Tomorrow will be my third day with my new partner, split, and determination, and its CHEST WOOHOO! Wish me luck. I will start posting weight and workout details next week (Sunday

BCC
01-13-2003, 11:19 PM
Heh. I totally misread this at first and thought it was "The Creation and Development of Savage Breasts." Grabbed my attention though :angel:

Anyhow, interesting split you have there. It's nice having that mentor isn't it? It'll serve as great motivation. Also, good luck with cleaning up the diet, when you get it where you want it, you'll see a world of difference, it is everything.

Good luck with everything and congratulations on your journal.

Junior
01-14-2003, 08:04 PM
Thanks for the kind words of encouragement big-chasey-chase I appreciate it. Yes having a mentor is better than great,

Well I figures why wait to start posting what I am doing!

Training Today was chest and biceps:
Incline Bench Press Barbell
12X70 : 10X70 : 10X90
Decline Bench Press Dumbbell
12X35 : 10X35
Flat Bench Flies
12X25 : 10X25
Hammer Curls
10X25 : 10X25
Barbell Curls
8X60 : 6X60
Cardio
30 minutes medium intensity stationary bike

Diet
Breakfast:
2 Scoops Optimum, banana, 2 cups milk
Snack
MRP Bar
Lunch
Large Boal Pasta, Meat Sauce, Can of Tuna
Pre Workout:
Large bowl pasta, meat sauce
Post Workout:
4 scoops N-Large (1 serving), banana, 2 cups milk, tablespoon peanut Butter
Evening:
1.5 pork chops, hashbrowns, and pork and beans
Evening Snack:
A little cottage cheese

Overall it was a decent workout. I am loving it, can't wait tell Tursday. Joining Kickboxing in the next month or two as well.

How will doing a half hour of cardio 4 times a week effect my quest to get large if I am eating big?

Thanks

bradley
01-15-2003, 10:52 AM
I would get rid of the pb post-wokout because of the fact that it slows absorbtion which is not ideal post-workout.

Junior
01-15-2003, 07:20 PM
Will do! What causes this slow in absorbtion? I ask so I know what other types of food to avoid post workout.

Junior
01-15-2003, 07:30 PM
Training
Day Off!

Diet
Breakfast:
3 Scoops Optimum, banana, 2 cups milk, 1 tablespoon peanut butter
Snack
Crappy expired (but free) MRP bar
Lunch
1.5-2 cups rice, 1/2 cup pork and beans, can of tuna, pork chop, bbq sauce
Snack
Optimum Protein Bar
Dinner
1 chicken breast, little rice, spinch-egg-bacon salad
Snack:
spinch-egg-bacon salad, little cottage cheese


Whatta think about the diet today?

Thanks Guys!

bradley
01-16-2003, 06:50 AM
Originally posted by Junior
Will do! What causes this slow in absorbtion? I ask so I know what other types of food to avoid post workout.

The fat in the pb is the reason for this. Post workout you want to have a fast acting protien (whey is the best), high GI carbs (which you are getting from N'large), and minimal fat. Postworkout I would just stick with a serving of N'Large and banana and mix the N'large with water. The milk would also slow digestion but I would imagine to a smaller degree than the pb.

bradley
01-16-2003, 06:53 AM
Originally posted by Junior
[BWhatta think about the diet today?

[/B]

Diet looking good. About how many cals are you getting a day? Keep up the hard work.

Junior
01-16-2003, 07:52 PM
Training Today was Back:
Cardio
35 minutes medium intensity stationary bike
Wide grip pull downs
12X90: 12X90 : 10X90
Bent Over Two-Arm Long Bar Row
8X45 : 10X35
Hyperextensions
15X0 : 12X0
Close grip pull downs
12X80: 12X100 : 10X90


Diet
Breakfast:
3 scoops optimum, banana, 2 cups milk
Snack
Crappy expired MRP (enery bar) only 1 left got them for free so!
Snack
Spinich salad (1 boiled egg, a little ham, low fat dressing, and a few veggies)
Lunch
Medium-large serving of rice, a few peas, can of tuna
Snack
Crappy expired MRP (enery bar) only 1 left got them for free so!
Pre Workout:
Medium-large serving of rice, a few peas, can of tuna, chicken breast
Post Workout:
1 optimum protein bar, 4 scoops N-Large (1 serving), banana, 2 cups milk
Evening:
A little cottage cheese

Good workout, learnt alot again, excellent! Eating was pretty clean except the obvious need to substiture a little more real food for the supplements.

Any advice guys keep it coming.... its your duty to turn me into a savage beast! :D :D

How will doing a half hour of cardio 4 times a week effect my quest to get large if I am eating big?

Thanks

Junior
01-16-2003, 08:36 PM
Whats a good site for calorie (including protein, carbs, and fat) descriptions... Hey in the summer Ill make us all a web application that allows us just to select what we ate and get a real nice report!!!!

bradley
01-17-2003, 10:44 AM
Originally posted by Junior
Whats a good site for calorie (including protein, carbs, and fat) descriptions... Hey in the summer Ill make us all a web application that allows us just to select what we ate and get a real nice report!!!!

www.fitday.com is a good site that will allow you to track your diet

this one might also help

http://www.nal.usda.gov/fnic/foodcomp/

If you are not seeing any weight gain you might want to cut back on the cardio and perform it on days that you do not train with weights.

Junior
01-18-2003, 05:07 PM
Training Day Off

Friday Diet
Breakfast:
7 egg whites to yolks, 1/3 cup (precooked) oatmeal
Breakfast #2:
2 Fried Eggs over easy, a few greasy hash browns, 2 pieces of bacon, 1 piece fried ham, 1 piece toast
Breakfast #3:
Optimum Protein Bar
Lunch:
1/2 Rotisserie Chicken, 1.5 small greasy baked potatoes, a few carrots and broccoli.
Lunch #2
Optimum Bar
Dinner
2 Chicken Breast, 1/2 cup rice(pre cooked)
Dinner #2
1 Chicken Breast, 1/2 cup rice(pre cooked)
Dinner #3
3 Scoops Optimum, 2 cups milk, 1 Banana
Snack
Banana

A little dirty but lotso food and lotso protein right?

Junior
01-19-2003, 12:31 PM
Shoulders and Triceps Today was Back:
Dumbbell Shoulder Press
10X35 : 10X40 : 10 X 40
Wide grip pull downs
12X90: 12X90 : 10X90
Lateral Raise
10X15 : 10X15 : 10 X 15
Lever Shoulder Press
10X100 : 10 X 80 : 10 X 90

Cable Bent-over Triceps Extension
10X10 : 10X30 : 10 X 30
Cable Pushdown
12X90: 12X90 : 10X90
Barbell Thingy Triceps Extension
10X20 : 10X20 : 10 X 20

Diet
Breakfast:
4 scoops N-Large (1 serving), banana, 2 cups milk, tablespoon peanut Butter
Snack
Protein Bar
Lunch:
1 chicken breast, 1/3 cup rice (precooked)
Snack
Protein Bar
Pre Workout
Few fillets of fish and a Bannana
Post Workout:
2 small minute steaks, noodles, brocolli nad coliflower
Late Night
1/4 pounder meal, chicken wrap