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Avatar
01-21-2003, 08:47 PM
An intro and some new info

Well time to try and start putting on some size. I'm gonna shoot for 1lb weight gain tops / week. This phase will be 7 weeks total. The training I'll be following is the "Muscle Media Bench Press Program". I've had good success with it in the past so I'll give it another shot. Here is a link to the nuts and bolts of this program:

http://www.musclemedia.com/training/bench/benchintro.asp

Its a pretty long read. In basic terms I train chest twice a week. One time it's lower weight with more reps. The other time its higher weight with lower reps. With some negative reps here and there. The program trains all body parts but focuses on upping the chest strength. I had noticeable hypertrophy all the way all last time I did this. I had sufficient cals though to go along with it.

For reference to my previous cutting journal (v.1):

Avatar's mini cutting phase - journal v.1 (http://64.191.60.103/showthread.php?threadid=24356&perpage=25&pagenumber=1)

Here is a current pic of myself, taken january 18th:

Avatar
01-21-2003, 08:56 PM
Day 1 of 49
Monday, January 20, 2003

Diet:

Ha.. didn't start out as planned today. I had quizno's subs for lunch with my friends. Damn those things are sooo good. I've already gained a bit of fat and holding some water now since the last few days of horrible eating. I gotta get strict starting now.

I probably ate about 3000 calories in total today. Tomorrow I'll be shooting for 2000, and will gradually up it as the days and weeks go on.

------------------------------

Training (Chest, Shoulders, Triceps):

BB Bench Press - 165x6, 180x5, 180x5, 185x4, 185x4
DB Bench Press - 60x8, 70x5
DB Lateral Raises - 25x8, 25x9
EZ Skulls - 65x8, 75x8

Comments: I'm using a 1RM of 215 for this program. My real 1RM is about 225 right now but I find its better to under-shoot my 1RM with this program. After the 7 weeks are finished, my 1RM should be at least 240.

fuzz
01-21-2003, 09:04 PM
Hiya... I'll be watching your progress here - be interested if this program really puts 50 lbs on your bench...

Avatar
01-21-2003, 09:26 PM
hey fuzz. I did the program last year and it put on about 30 lbs. I'll be happy with that much progress again. Not sure if I'll get it though cause I expect to eat a lil less and gain a lil more slowly this time around. Stay tuned and we shall find out..

Franco
01-22-2003, 03:59 AM
Good luck with the gain Andy:)

Will you be posting a front on pic?

Franjipani
01-22-2003, 04:36 AM
Good luck with your weight gain:thumbup:

BennettBoy
01-22-2003, 05:47 AM
Yep good luck Avatar. You certainly are lean enough now. NOW PACK ON SOME SIZE LOL....so you can get the wimmens.

Avatar
01-22-2003, 05:58 AM
Fangel: that was actually the only pose I took that day.

Thanks for all the encouragement guys.

Avatar
01-22-2003, 06:05 AM
Day 2 of 49
Tuesday, January 21, 2003

Slept in and missed my first 3 classes today.. my body definately needed that though. Ended up getting like 8 hours sleep.

Diet:

Meal 1: 10:15: 50g Oatmeal (209,37,8,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)
6g Peanut Butter (38,1,2,3)

Calories = 351
Carbs = 40g
Protein = 30g
Fat = 7.5g

Meal 2: 13:30: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 3: 16:30: 50g Oatmeal (209,37,8,3.5)
1 scp Simply Whey (57,2,10,1)
9 tbsp Egg Whites (70,1.2,15,0)
6g Peanut Butter (38,1,2,3)

Calories = 374
Carbs = 41.2g
Protein = 35g
Fat = 7.5g

Meal 4: 18:30: 100g Tuna (116,0,27,1)
2oz Chicken (107,0,19,3)
140g Salad (21,4.8,1,0.5)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 312
Carbs = 4.8g
Protein = 46g
Fat = 12g

Meal 5: 21:00: 4oz Salmon (206,0,29,9)
175g Sweet Potato (180,42,3,0)

Calories = 386
Carbs = 42g
Protein = 32g
Fat = 9g

Meal 6: 23:15: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16g

6g caps Cod Liver Oil (54,0,0,6)

Daily Total
Calories = 1966
Carbs = 137g = 28%
Protein = 197g = 40%
Fats = 69.5g = 32%

Comments: Alright..thats more like it. I shot for 2000 cals with a 30/40/30 split. My off days will look like this for now, and my training days will be 2000 cals with a 40/40/20 split.

As far as cheat meals will go from here on out, I'll be limiting them to 1 tops / week. I have a pizza fetish..but it would be best if I layed off that for a while..even while bulking. It doesn't do me any good. If I ate it in moderation that would be different. But I just fill my ****ing face with it. I'll have 1 cheat meal either this saturday or sunday. Maybe another Quizno's sub will be more appropriate. We'll see..

------------------------------

Training:

Off

Bam Bam
01-22-2003, 01:18 PM
looking good bro hit that chest arms are nice!

TMan
01-22-2003, 01:45 PM
Hey Avatar, I'll definitely be keeping a watch on this journal. I've heard nothing but good things about the MM bench program but I've never heard of anybody actually adding 50 lbs. to their bench. Still, I plan on doing it on of these days.

One question: When you did it in the past and as you are doing it currently did/are you following the non-bench days verbatim? I'm wondering if it'd be okay to do the bench days as written but do my own thing for legs and back days.

Avatar
01-22-2003, 08:02 PM
Bam Bam: ya my chest has always been slightly behind my arms. Hopefully bringing up my bench some here will do the trick.

TMan: Ya I changed the routine a bit with success in the past. I like tossing in deadlifts when bulking. Here is the routine I'll be following for this cycle.

Monday -- Chest/Shoulders/Triceps

Bench Press (Workouts #1, 3, 5, 7, 9, 11, 13)
DB Bench 2x8

Dumbbell Side Raise - 2x8,8

Lying Triceps Extension - 2x6,8

Ab Crunches 2x15
Side Crunches 1x15

-------------------------------
Wednesday -- Back/Biceps/Calves

Deadlifts - 2x6,8
Chin-ups - 2x10,ASAP
DB Row - 2x6,8

Barbell Curl - 2x6,8
Hammer Curls - 1x10

Standing Calves - 2x15,ASAP
Seated Calves - 1x15

--------------------------------
Thursday -- Chest/Triceps/Abs

Rotator-Cuff Exercise - 3x12-15

Bench Press (Workouts #2, 4, 6, 8, 10, 12, 14)
Weighted Dips 2x10,ASAP

DB Leg Crunches 3x15

--------------------------------
Saturday -- Quads/Hams/Biceps
Squat - 2x6,8
Leg Press - 2x6,8
Leg Ext - 1x10
Leg Curl - 2x6,8

Barbell Curl - 2x6,8
Hammer Curls - 1x10

Avatar
01-22-2003, 08:22 PM
Day 3 of 49
Wednesday, January 22, 2003

Sleep: 7 hours.

----------------------------

Diet:

Meal 1: 8:00: 55g Oatmeal (209,37,8,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 313
Carbs = 39.8g
Protein = 28g
Fat = 4.5g

Meal 2: 11:00: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

500mL Gatorade (154,38,0,0)
1 scp Optimum Whey (110,3,20,1.5)
Workout: 2:10-2:50

Meal 3: 15:00: 1 Lean Body Bar (260,18,30,8)
710mL Gatorade (185,45,0,0)

Calories = 445
Carbs = 63g
Protein = 30g
Fat = 8g

Meal 1: 17:30: 55g Oatmeal (209,37,8,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 313
Carbs = 39.8g
Protein = 28g
Fat = 4.5g

Meal 6: 20:00: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 205
Carbs = 4.8g
Protein = 28g
Fat = 9g

Meal 6: 23:15: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 205
Carbs = 4.8g
Protein = 28g
Fat = 9g

6g caps Cod Liver Oil (54,0,0,6)

Daily Total
Calories = 2016
Carbs = 196g = 39%
Protein = 188g = 37%
Fats = 54g = 24

Comments: Drank a few gatorades prior and post workout because I trained with some friends at school today. Too costly to do that very often.

------------------------------

Training:

Deadlifts - 255x6, 255x7
Wide-Grip Pullups - BWx5,BWx7
DB Rows - 60x8, 70x8
BB Curls - 80x6, 70x8
Hammer Curls - 30x12
DB Leg Crunches - 10x15, 10x15, 10x15

Comments: I don't like the feel of the school gym. Not a bad workout though. I could have put a lil more in it, but just couldn't get into it. I'll build on the lifts next workout.

bradley
01-23-2003, 06:39 AM
Good luck with thte bulk Avatar. Lokks like you are off to a good start.

Avatar
01-24-2003, 02:52 AM
Day 4 of 49
Thursday, January 23, 2003

Just got home from work. What a long day. Woke up at 6:30am for school, and probably will be going to bed at 5:00am now the next day. Next two nights I work as well but I get sunday off and its the superbowl! I bet $50 on Tampa Bay with some friends. I'll probably have my cheat meal during the game. Of course its gotta be pizza...

Sleep: 8.5 hours

-------------------------------------

Diet:

Meal 1: 7:00: 50g Oatmeal (190,33,7,3.5)
2 scp Simply Whey (115,4,20,2)

Calories = 305
Carbs = 37g
Protein = 27g
Fat = 5.5g

Meal 2: 10:00: 1 pack Tuna (101,0,22,1.5)
16g Almonds (93,3,3,8)

Calories = 194
Carbs = 3g
Protein = 25g
Fat = 9.5g

Meal 3: 12:15: 2oz Chicken (107,0,19,3)
1/4 cup Brown Rice (55,12,1,0.5)

Calories = 162
Carbs = 3g
Protein = 20g
Fat = 3.5g

Meal 4: 4:30: 30g Dextrose (120,30,0,0)
2 scp Optimum Whey (110,3,22,1.5)

Calories = 230
Carbs = 33g
Protein = 22g
Fat = 1.5g

Workout: 4:50-5:30

Meal 5 (post-workout): 5:50: 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
30g Dextrose (120,30,0,0)

Calories = 446
Carbs = 66g
Protein = 43g
Fat = 2g

Meal 6: 7:00: 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 294
Carbs = 36g
Protein = 27g
Fat = 4.5g

Meal 7: 10:00: 1 pack Tuna (101,0,22,1.5)
16g Almonds (93,3,3,8)

Calories = 194
Carbs = 3g
Protein = 25g
Fat = 9.5g

Meal 8: 1:00: 1 Lean Body Bar (260,18,30,8)

Calories = 260
Carbs = 18g
Protein = 30g
Fat = 8g

Meal 9: 4:30: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)

Calories = 137
Carbs = 4.8g
Protein = 28g
Fat = 1.5g

6g caps Cod Liver Oil (54,0,0,6)

Daily Total
Calories = 2276
Carbs = 204g = 36%
Protein = 247g = 43%
Fats = 51.5g = 20%

Comments: Because I was up for nearly 24 hours straight today, I felt I needed to expand my caloric intake for the day. So I pumped it up 300 for a total of 2276kcal, spread over 9 meals.

------------------------------

Training (Rotator Cuff, Chest, Calves):

Weighed in at 169.5lbs today. I'll check my weight every thursday or friday afternoon at the gym (depending on which day I'm working out) and determine from there if I need to up calories or keep them the same for the upcoming week.

DB Vertical Rotators - 3 sets of 10
DB Horizontal Rotators - 3 sets of 15
BB Bench - 185x3, 185x3, 200x2, 200x2, 220x1 negative
Dips - +10x10, BWx12
Standing Calves - 235x10, 235x9
Seated Calves - 165x8

Comments: Followed the prescribed workout #2 bench session. Starting to feel stronger already in the gym. Could be psychological, or from starting to load the creatine, or from my body getting more calories then its used to. Probably a combination of all three.

------------------------------

Supplements:

15g Creatine

Comments: I've started loading creatine. I'll be trying to take 20g for 5 straight workout days, then down to a maintenance of 5g only on workout days.

Avatar
01-25-2003, 01:16 AM
Day 5 of 49
Friday, January 24, 2003

Sleep: 10 hours (8+2 hour nap)

-----------------------------

Diet:

Meal 1: 2:00: 55g Oatmeal (209,37,8,3.5)
1 scp Simply Whey (57,2,10,1)
9 tbsp Egg Whites (70,1.2,15,0)
6g Peanut Butter (38,1,2,3)

Calories = 374
Carbs = 41.2g
Protein = 35g
Fat = 7.5g

Meal 2: 4:15: 55g Oatmeal (209,37,8,3.5)
1 scp Simply Whey (57,2,10,1)
1/2 cup Cottage Cheese 2% (108,6,15,2.5)

Calories = 374
Carbs = 45g
Protein = 33g
Fat = 7g

Meal 1: 7:00: 100g Tuna (116,0,27,1)
6 tbsp Egg Whites (47,0.8,10,0)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 5.6g
Protein = 38g
Fat = 16g

Meal 3: 10:00: 4oz Salmon (206,0,29,9)
175g Sweet Potato (180,42,3,0)

Calories = 386
Carbs = 42g
Protein = 32g
Fat = 9g

Meal 2: 1:00: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 6: 4:00: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16g

6g caps Cod Liver Oil (54,0,0,6)

Daily Total
Calories = 1996
Carbs = 141g = 27%
Protein = 192g = 39%
Fats = 69g = 31%

Comments: I'm gonna start taking a shake about 4 hours after falling asleep each night. That'll knock my total calories to 2100 / day for now.

------------------------------

Training:

Off

------------------------------

AstronautJones
01-25-2003, 02:20 AM
Great start man! Way to go! Oh and since no one has done it yet: :spam:

Avatar
01-26-2003, 04:00 PM
Day 6 of 49
Saturday, January 25, 2003

Updating a lil late today. All afternoon I was playing Grand Theft Auto 3: Vice City for PS2. Pretty cool game. And I didn't feel like doing it this morning when I got home from work cause it was a 13 hour shift.

Sleep: 7 hours

Diet:

7:30- 2 scp Optimum Whey (110,3,22,1.5)

Calories = 110
Carbs = 3g
Protein = 22g
Fat = 1.5g

11:30- 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 294
Carbs = 35.8g
Protein = 27g
Fat = 4.5g

2:30(pre w/o)- 30g Dextrose (120,30,0,0)
2 scp Optimum Whey (110,3,22,1.5)

Calories = 230
Carbs = 33g
Protein = 22g
Fat = 1.5g

Workout: 2:45-3:30

3:45(post w/o)- 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
30g Dextrose (120,30,0,0)

Calories = 446
Carbs = 66g
Protein = 43g
Fat = 2g

4:45- 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 294
Carbs = 36g
Protein = 27g
Fat = 4.5g

7:30- 1 pack Tuna (101,0,22,1.5)
16g Almonds (93,3,3,8)

Calories = 194
Carbs = 3g
Protein = 25g
Fat = 9.5g

10:00- 3oz Salmon (154,0,22,7)
100g Sweet Potato (103,24,2,0)

Calories = 257
Carbs = 24g
Protein = 24g
Fat = 7g

1:00- 1 pack Tuna (101,0,22,1.5)
16g Almonds (93,3,3,8)

Calories = 194
Carbs = 3g
Protein = 25g
Fat = 9.5g

3:45: 1 Lean Body Bar (260,18,30,8)

Calories = 260
Carbs = 18g
Protein = 30g
Fat = 8g

6:45- 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)

Calories = 137
Carbs = 4.8g
Protein = 28g
Fat = 1.5g

6g caps Cod Liver Oil (54,0,0,6)

Daily Total
Calories = 2470
Carbs = 227g = 37%
Protein = 273g = 44%
Fats = 55.5g = 20%

Comments: Wow.. what a lot of meals yesterday. My goal for this bulk is to get some protein in every 3 hours tops in the day. Every 4 hours while sleeping. I'm doing well so far. 10 meals in total yesterday.

------------------------------

Training (Quads, Hams, Biceps):

BB Squats - 185x6, 185x8
Leg Press - 400x5, 350x8
Leg Curls - 120x6, 120x11.5
BB Curls - 80x7, 70x9
Incline Hammer Curls - 25x8

Comments: I was pleased with this workout. No pains at all. Started a bit light, but I'll be able to move the weight up nicely every week from here. Good starting point. On the biceps I got an extra rep out on both sets, from the previous days workout. May raise the weight a bit on the curls this wednesday.

------------------------------

Supplements:

20g Creatine (5gx4 servings)

Comments: Two more workout days left of loading.

Avatar
01-27-2003, 05:13 AM
Day 7 of 49
Sunday, January 26, 2003

Woohoo Tampa won the superbowl. Thats $50 bones for me. At least it wasn't a blowout like it was starting out to be.

Sleep: 7 hours

-----------------------------

Diet:

Meal 1: 2 scp Optimum Whey
Meal 2: 1 bagel, 1 whole egg, 6 tbsp egg whites, 1 slice cheese
Meal 3: 60g Oatmeal, 1 tbsp PB, 1/2 cup Cottage Cheese, 1 scp Simply Whey
Meal 4: 4 slices Pizza, 1 pack Crazy Bread, 1 medium Iced Cappucino
Meal 5: 70g Oatmeal, 1 tbsp PB, 1/2 cup Cottage Cheese, 1 scp Simply Whey
Meal 6: 2 scp Optimum Whey

Comments: Well ended up eating too much today. Plan was too have 1 cheat meal. Which I did, the pizza. But the rest of the meals were a lil too big in portion. Felt really disgusting by the end of the night. Lets see..ate about 3500-3800 calories. I guess it wasn't too too bad, but still a lot for wanting to maintain my bf while gaining weight. Next week's goal is either I just have something like a sub for a cheat meal, or if I'm gonna have pizza, then keep the rest of the meals to smaller portions.

------------------------------

Training:

Off

Avatar
01-28-2003, 01:13 PM
Day 8 of 49
Monday, January 27, 2003

Thats weird.. I posted day 8 last night..and now its not showing. I'm gonna re-type some of it but make it shorter than I had yesterday because I wanna go and nap.

Sleep: 9.5 hours (6.5+3 hour nap)

-----------------------------

Diet:

7:00- 50g Oatmeal (190,33,7,3.5)
2 scp Simply Whey (115,4,20,2)

Calories = 305
Carbs = 37g
Protein = 27g
Fat = 5.5g

10:00- 1 pack Tuna (101,0,22,1.5)
16g Almonds (93,3,3,8)

Calories = 194
Carbs = 3g
Protein = 25g
Fat = 9.5g

12:30- 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 294
Carbs = 35.8g
Protein = 27g
Fat = 4.5g

5:30- 30g Dextrose (120,30,0,0)
2 scp Optimum Whey (110,3,22,1.5)

Calories = 230
Carbs = 33g
Protein = 22g
Fat = 1.5g

Workout: 5:50-6:40

7:00(post w/o)- 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
30g Dextrose (120,30,0,0)

Calories = 446
Carbs = 66g
Protein = 43g
Fat = 2g

6:00- 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 294
Carbs = 35.8g
Protein = 27g
Fat = 4.5g

11:15- 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 205
Carbs = 4.8g
Protein = 28g
Fat = 9g

6g Cod Liver Oil (54,0,0,6)

Daily Total
Calories = 2022
Carbs = 215g = 43%
Protein = 199g = 39%
Fats = 42.5g = 19%

------------------------------

Training:

BB Bench Press - 170(6)x6, 180(5)x5, 180(5)x5, 190(4)x4
DB Bench Press - 70x8, 70x6
DB Lateral Raises - 30x6.5, 25x8+2 partial reps
EZ SKulls - 80x6, 75x11
DB Leg Raises - 10x15, 10x15, 10x9

Comments: The # in brackets is the amount of reps I was supposed to hit on each bench press set. As noted, I successfully put up all of the required reps this session.

Workout lasted 50 minutes in total.

------------------------------

Supplements:

20g creatine (5gx4 servings)

Mik
01-28-2003, 01:23 PM
Avatar, journal looks great. Diet looks solid. I know exactly what you mean when it comes to pizza. That's always been my weakness too. It wouldn't be so bad to have a slice or two but it's just so damn hard to stop there. I figure I'm doing well if I don't polish off an extra large.

Avatar
01-28-2003, 08:49 PM
Originally posted by Mik
Avatar, journal looks great. Diet looks solid. I know exactly what you mean when it comes to pizza. That's always been my weakness too. It wouldn't be so bad to have a slice or two but it's just so damn hard to stop there. I figure I'm doing well if I don't polish off an extra large.

ya I'm hooked on the stuffed crust pizza from pizza hut right now. Found out today that the cheese they put in the crust is actually cheese strings. Its so damn good.

Lately I've been getting a medium stuffed crust from pizza hut and on the way home pick up a pack of crazy bread, crazy sauce, and ranch sauce from little caesars. That ranch sauce they have is the best damn thing to dip pizza in. Actually I think any food would taste good with that ranch on it.

Avatar
01-28-2003, 08:53 PM
Day 9 of 49
Tuesday, January 28, 2003

Sleep: 9.75 hours (6.5+3.15 hour nap)

-----------------------------

Diet:

3:00- 2 scp Optimum Whey (110,3,22,1.5)

Calories = 110
Carbs = 3g
Protein = 22g
Fat = 1.5g

7:00- 50g Oatmeal (190,33,7,3.5)
2 scp Simply Whey (115,4,20,2)

Calories = 305
Carbs = 37g
Protein = 27g
Fat = 5.5g

10:00- 1 Lean Body Bar (260,18,30,8)
1 small Yogurt (73,13,5,0)

Calories = 333
Carbs = 31g
Protein = 35g
Fat = 8g

12:45- 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

3:15- 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 294
Carbs = 35.8g
Protein = 27g
Fat = 4.5g

6:00- 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 294
Carbs = 35.8g
Protein = 27g
Fat = 4.5g

8:30- 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 205
Carbs = 4.8g
Protein = 28g
Fat = 9g

11:15- 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16.5g

6g Cod Liver Oil (54,0,0,6)

Daily Total
Calories = 2084
Carbs = 156.2g = 30%
Protein = 220g = 42%
Fats = 67g = 29%

------------------------------

Training:

Cardio in gym class

Comments: Did a lot of running and some wrestling and police take downs in gym class today. I slightly pulled my back and my right chest was a bit sore. yes the pec minor that was pulled a few weeks back. hopefully this doesn't persist. The good news is I didn't lose a match, and I took out two guy's knees by accident when we were locked up. So I didn't get the worst of it today..hehe.

------------------------------

Delphi
01-28-2003, 10:47 PM
Good luck with the MM program. I wish we still had a Little Caesar's in town. :cry:

Avatar
01-29-2003, 09:14 PM
Day 10 of 49
Wednesday, January 29, 2003

Sleep: 8.5 (6.5 + 2 hour nap)

-----------------------------

Diet:

Day was regular until supper. Went and had a large quizno's sub. My plan is to attempt to cut out pizza on weekends and instead have two quizno's meals each week. I find subs don't put on the fat nearly as fast as pizza does for me. We'll see how it goes.

Probably ate about 3200 calories today.

------------------------------

Training:

Deadlifts - 260x6, 265x8
Wide-Grip Pull-ups - BWx5, BWx5
DB Rows - 85x8, 90x10
BB Curls - 85x3, 70x8
Incline Hammers Curls - 30x9

Comments: I had my sub a few hours before my workout and holy **** did I ever have a ton of energy.

For pullups I was planning to add 5 lbs to my pullups at 5 reps each week but I forgot my chain belt. So today I just used my body weight, and will start adding weight next week.

------------------------------

BennettBoy
01-30-2003, 07:09 AM
Originally posted by Avatar
Went and had a large quizno's sub. My plan is to attempt to cut out pizza on weekends and instead have two quizno's meals each week. I find subs don't put on the fat nearly as fast as pizza does for me.
------------------------------

Of course they don't put on the weight. In fact, you lose weight eating subs don't you? Well Jarrod says so anyway. :D

Avatar
01-30-2003, 12:51 PM
Originally posted by BennettBoy


Of course they don't put on the weight. In fact, you lose weight eating subs don't you? Well Jarrod says so anyway. :D

ya man, you know the saying. Two subway subs a day will take the pounds away. :study:

Avatar
02-01-2003, 01:21 AM
Day 11 & 12 of 49
January 30 & 31, 2003

Well haven't been doing good on my new years resolutions this week. Last night I got off work for a change, so I went to my college pub with some buddies and ended up picking up a girl for the night. It was fun, but I told myself I'd start looking for relationship material, and that hasn't been happening. Oh well, my bad. :p Maybe this spring..hehe. :) Then comes the diet.. last night at the pub it wasn't too bad. Only had 2 beers and a shot of JDs. Ended up the day at around 2500 calories. Tonight was worse. While at work my crew mate kept chumping on candy and **** all night and kept offering me some. Finally I gave in and had 2 cookies, 1 donut, and 1 iced cappucino. I restricted the size of a few meals so not horrible I guess. Whats horrible is I may have pizza tomorrow night. I don't know what it is with me and pizza.. For the last year whenever I've bulked, I've always had pizza on the weekend. Definately an addict. :rolleyes: Oh well, I'll enjoy it while I can, cause I'm usually much stricter when I'm cutting.

Sleep: Including naps, I got about 9 hours sleep each day.

-----------------------------

Diet:

Refer to the above paragraph.

------------------------------

Training:

Thursday - Chest/Triceps
Rotator Cuff - 4 sets
BB Bench - 185(3)x3, 185(3)x3, 200(2)x2, 200(2)x2, 220(1N)x1N
Dips - +15x9.5, +15x7
Standing Calves - 240x10, 240x7
Seated Calves - 150x18

Comments: A positive workout. Bench is going up each workout as planned.

bradley
02-01-2003, 07:35 AM
Sounds like you kept the diet under control all things considering. You have got to let yourself have a few treats every now and then. Workouts look as though they are progressing nicely.

Avatar
02-04-2003, 09:07 PM
Day 12-15 of 49
February 1-4, 2003

Haven't updated this thing for 4 days. Been too busy. This is actually my first time on the computer this week, and any spare time I have has been spent playing FFX on PS2. :angel:

Sleep: Been getting about 7.5-9.5 hours sleep every day including naps.

-----------------------------

Diet:

Saturday I had pizza from pizza hut like expected. That was my only deviation that day. Sunday I had to work an unexpected 13 hour shift, so I ran out of food and had to grab a whole-wheat chicken mcgrill and had a cappucino as well. Not too bad.
Monday and today have been back to a good clean eating. I'm shooting for about 2200 calories a day right now. Today I got 2221 in.

------------------------------

Training:

Saturday I trained Legs:

BB Squats - 195x6,185x8
Leg Press - 400x5, 350x10
Leg Curls - 130x6, 135x7
BB Curls - 80x6, 70x10
Inc. Hammer Curls - 30x9

Monday I trained Chest/Shoulders/Tri's. here is where I realized I ****ed up my poundage last chest workout. If you look at my last two heavy days I did the same amounts by accident. So this sorta screwed stuff up now. It sets me back 1 week, so this program will now be 8 week instead of the planned 7.

BB Bench - 170x6, 180x5, 180x5, 190x5
DB Bench - 75x6, 70x6
DB Sides - 30x8, 25x8+2p
EZ Skulls - 85x4, 80x7
DB Leg Ups - 15x12, 10x11
Nautilus Abs - 100x8, 100x5

I'm starting to get real sore wrists from curls and skulls. My wrists got so sore on the first set of skulls that I had to stop. These two exercises have always given me trouble. I've started better warming up my wrists with DBs prior to the exercises, but if it persists, I'll have to change them.

Today was off from the gym, and tomorrow night I plan on hitting up some back and biceps.

------------------------------

Avatar
02-05-2003, 09:16 PM
Day 16 of 49
February 05, 2003

Sleep: 9.5 hours (7 + 1.5 nap)

-----------------------------

Diet:

8:00- 50g Oatmeal (190,33,7,3.5)
2 scp Simply Whey (115,4,20,2)

Calories = 305
Carbs = 37g
Protein = 27g
Fat = 5.5g

10:30- 3oz Salmon (154,0,22,7)
100g Sweet Potato (103,24,2,0)

Calories = 257
Carbs = 24g
Protein = 24g
Fat = 7g

1:00- 1 pack Tuna (101,0,22,1.5)
93g Almonds (93,3,3,8)

Calories = 194
Carbs = 3g
Protein = 25g
Fat = 9.5g

3:30- 3oz Salmon (154,0,22,7)
100g Sweet Potato (103,24,2,0)

Calories = 257
Carbs = 24g
Protein = 24g
Fat = 7g

6:10- 30g Dextrose (120,30,0,0)
2 scp Optimum Whey (110,3,22,1.5)

Calories = 230
Carbs = 33g
Protein = 22g
Fat = 1.5g

Workout: 6:30-7:10

7:30(post w/o)- 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
30g Dextrose (120,30,0,0)

Calories = 446
Carbs = 66g
Protein = 43g
Fat = 2g

8:30- 56g Oatmeal (213,37,8,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 317
Carbs = 39g
Protein = 26g
Fat = 4.5g

11:30- 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 205
Carbs = 4.8g
Protein = 28g
Fat = 9g

4g Cod Liver Oil (36,0,0,4)

Daily Total
Calories = 2247
Carbs = 230g = 41%
Protein = 218g = 39%
Fats = 50g = 20%

Comments:Good eating day today. Was going for somewhere between 2200 and 2300, with a 40,40,20 split.

------------------------------

Training:

Deadlifts - 270x6, 260x8
Wide-Grip Pullups - +5x5, +5x5
DB Rows - 95x10, 95x8
BB Curls - 85x4, 70x10
Incline Hammers - 30x10+1 standing

10 min HIIT on treadmill

Comments: Had a great workout tonight after my nap. All my back exercises went up. Biceps maybe went up 1 rep. If my BB Curls don't go up over the next week or two, I may switch to EZ Curls, cause I think the discomfort in my wrist is holding my strength back.

Got back into some cardio tonight too. May do a little HIIT session once a week after a workout.
------------------------------

Avatar
02-08-2003, 12:42 PM
Day 17 & 18 of 49
February 6 & 7, 2003

Nothing unusual happened on thursday, so I'll just mainly report Friday.

Sleep: about 8-9 on both days

-----------------------------

Diet:

Thursday diet was solid. Ate about 2350 calories. Was up from 7:30am to 5am the next morning, so I ate 11 meals in total that day.

Friday I had some pizza hut again for supper. Was gonna have it saturday, but there is a chance I will be getting called in sooner in the day for work.
------------------------------

Training:

Thursday was off. Friday was my chest workout. I'm on Chest Session #4 for this program. It went great, except my wrists are really starting to get bad. I dont know how much more I can take of it.

BB Bench - 190(3)x3, 190(3)x3, 205(2)x2, 205(2)x2, 225(1N)x1N
Dips - +20x10, +20x10
BB Leg Ups - 10x20, 10x15
Side Crunches - 10x15 each side

Avatar
02-09-2003, 08:37 PM
Day 19 of 56
Saturday, February 8, 2003

Haha what a report this will be.. A buddy from work called and asked if I wanted to go out with some guys and get drunk. So of course I said yes. Four of us went to this one irish-type pub to begin but it was too packed (and sucked), so we went into a a good bar/restaurant and I knocked back a pitcher of Rickards Red to begin the night, and had some major munchies already so I ordered a Quissidila. Next we went to another bar where there were it was an older crowd. I was trying to talk my buddies into going to some of the spots I like, but two of them are married, and they are like 24, 25, and 28.

The oldest was a bit hesitant so anyways, I had a couple of corona's at this bar, and my cell goes off and its another buddy of mine from school. As it turns out he is only like 10 seconds down the road at my favorite bar/club in town. The guy is only 18, but got some fake I.D. He's already smashed and told me to get my butt over there. So I got in the line-up at this place for about 45 minutes and finally got in. Met up with him, and we each bought ourselves a pitcher. I started guzzling mine and the bartender asked me not to do that as the police there have kicked people out for doing that before (news to me). So anyways then we hit the dance floor, and tapped some ass for a while. He tried hooking me up with this female friend of his (he has a girlfriend who is like 7 hours away at school). I wasn't drunk enough yet, so I told him I wasn't that interested in her (cute face but the hips were bigger than I like). Anyways, I buy a third pitcher and start drinking it. Next thing I know he's totally macking this girl and ends up going home with her! I can't wait to see him monday. He's a dead man with his gf now. Cause I know he'll end up telling her. I had a chance to lay about three different girls, but wasn't in the mood tonight. Didn't even bother getting there #s cause I could tell they were big sluts.

So after the bar, the 4 of us went for a walk down the strip, and I grabbed a Souvlaki, then a block further I got hungry again and grabbed a huge slice of pizza. Damn alcohol not making me think straight. Then we got ourselves a taxi and went back to the one guys house to crash.

What a night. 3 pitchers of beer, 2 coronas, 1 slouvaki, 1 qeussidila, and 1 slice of pizza. My bad. :frown: I had a great time, but I gotta make sure I don't go all out like that very often. That **** packs on the fat like crazy.

Sleep: Got about 6 hours. I love never getting hang-overs either. :D

-----------------------------

Training:

I actually did workout before going drinking. Got in a legs workout. Don't feel like posting it tonight. All the lifts went up a bit though.

Avatar
02-10-2003, 09:17 PM
Day 20 & 21 of 56
February 9, 10, 2003

Back to regular eating habits again. Thank god. The weekend is already showing on my stomach. :(

Sleep: 8 hours

-----------------------------

Diet:

2:00- 2 scp Optimum Whey (110,3,22,1.5)

7:00- 56g Oatmeal (213,37,8,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 317
Carbs = 39.8g
Protein = 28g
Fat = 4.5g

9:30- 1 pack Tuna (101,0,22,1.5)
16g Almonds (93,3,3,8)

Calories = 194
Carbs = 3g
Protein = 25g
Fat = 9.5g

12:00- 3oz Salmon (154,0,22,7)
100g Sweet Potato (103,24,2,0)

Calories = 257
Carbs = 24g
Protein = 24g
Fat = 7g

3:00- 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 205
Carbs = 4.8g
Protein = 28g
Fat = 9g

6:40- 30g Dextrose (120,30,0,0)
2 scp Optimum Whey (110,3,22,1.5)

Calories = 230
Carbs = 33g
Protein = 22g
Fat = 1.5g

Workout: 7:00-7:40

8:00(post w/o)- 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
30g Dextrose (120,30,0,0)

Calories = 446
Carbs = 66g
Protein = 43g
Fat = 2g

9:00- 4oz Steak (263,0,36,13)
170g Sweet Potato (170,41,3,0)

Calories = 430
Carbs = 41g
Protein = 39g
Fat = 13g

11:00- 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 205
Carbs = 4.8g
Protein = 28g
Fat = 9g

6g Cod Liver Oil (54,0,0,6)

Daily Total
Calories = 2448
Carbs = 219g = 36%
Protein = 237g = 39%
Fats = 63g = 23%

Comments: That was today's (Monday) eating. Had some steak tonight. I may start eating more steak and more meats in general for a bit and see if that helps add mass on quicker. Can't go wrong with steak I don't think.

------------------------------

Training:

BB Bench Press - 175(6)x6, 185(5)x5, 185(5)x5, 195(Failure)x4
DB Bench Press - 80x5, 70x6
DB Lateral Raises - 30x7+1partial
Nautilus Delt Raises - 110x8
Seated DB Ext. - 75x8, 75x8

Comments: Another good bench workout. Everything is right on schedule, and improving every workout. My wrist wouldn't have been able to handle anymore EZ bar skulls, so I switched that exercise with Seated DB Extentions. After the one set of Lateral raises, I also had to go to the machine as my left wrist was in too much pain. My body hates me.

Avatar
02-11-2003, 09:31 PM
Day 22 of 56
Tuesday, February 11, 2003

Sleep: 8 hours (6 + 2 nap)

-----------------------------

Diet:

2:00- 2 scp Optimum Whey (110,3,22,1.5)

7:00- 56g Oatmeal (213,37,8,3.5)
2 scp Simply Whey (115,4,20,2)

Calories = 328
Carbs = 41g
Protein = 28g
Fat = 5.5g

9:00- 1.5oz Salmon (77,0,11,3.5)
50g Sweet Potato (51,12,1,0)

Calories = 128
Carbs = 12g
Protein = 12g
Fat = 3.5g

10:30- 1 Detour Bar (290,21,32,9)

Calories = 290
Carbs = 21g
Protein = 32g
Fat = 9g

1:00- 56g Oatmeal (213,37,8,3.5)
6 tbsp Egg Whites (47,0.8,10,0)
1 scp Simply Whey (57,2,10,1)

Calories = 317
Carbs = 39g
Protein = 28g
Fat = 4.5g

3:00- 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 205
Carbs = 4.8g
Protein = 28g
Fat = 9g

6:00- 3oz Steak (197,0,27,9.5)
3/4 Brown Rice (165,36,3,1)

Calories = 362
Carbs = 36g
Protein = 30g
Fat = 10.5g

8:30- 6 tbsp Egg Whites (47,0.8,10,0)
2 Whole Eggs (183,1.2,12,10)

Calories = 230
Carbs = 2g
Protein = 22g
Fat = 10g

11:00- 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 205
Carbs = 4.8g
Protein = 28g
Fat = 9g

4g Cod Liver Oil (36,0,0,4)

Daily Total
Calories = 2211
Carbs = 150g = 36%
Protein = 239g = 39%
Fats = 62g = 23%

Comments: Thanks to Savannah, I tried out the new Designer Whey Detour bar today and they're definately one of the best tasting bars if not the best on the market. They're as close as you'll get to tasting and looking like a Snickers bar, with 32 grams of protein! Thanks for suggesting something I almost didn't gag on Sav (like last time :p )


------------------------------

Training:

Off. Had a bootstyle gym class today at school. Tuesday is sorta my cardio day. Tomorrow night is back/biceps.

Savannah
02-12-2003, 03:39 PM
Ah, my pleasure :)

Avatar
03-16-2003, 12:39 PM
Finished the program on friday. I kinda ceased posting in the journal cause I was too busy for a while to get on the computer everyday. So here is what happened after the 8 weeks (had to extend it 1 week).

My max bench went up from 215 to 245. That 245 was tested on the 4th workset of the session, so I believe I could currently hit a true 1RM of 255 on the bench. So I got between 30-40lb gain on my bench over the 8 weeks, and that was all with a painful left wrist the whole time. My body weight is currently 182, so it went up about 12 lbs over this period.

I'm now gonna start dieting off all this pizza and beer I've had over these 8 weeks. Hopefully I'll maintain some of this improved strength, and be able to hit up this program again in 6 weeks or so. Right now though I definately need some time off cause of ganglia (sp) in the wrist. Also gonna get a wrist brace.

I may re-start a new journal for this cutting phase. I seem to do better with them when I do that.

The_Chicken_Daddy
03-16-2003, 01:59 PM
You gonna take a new photo in the same pose so we can see how much you've added?

Avatar
03-18-2003, 04:53 PM
Originally posted by The_Chicken_Daddy
You gonna take a new photo in the same pose so we can see how much you've added?

Ya I would have posted a new shot but my dad's camera had to go back. I'll try to get one up early next week.