My Diet and Weightlifting Journal

[Harrison486]

Hey guys! Whats up? I have created this journal in hope that it will help me view my own progress and motivate me to keep going. I also hope that others will help me through critique and that famous hounding all of you WBB members are so famous for :p! I will start this journal off after I go to the gym tonight.

Just some quick notes to get this journal going:

Age: 17
Height: 5'10
Weight: 179
B/F: 22%

Although I have yet to set a true goal, I would like to lose about 10-15 lbs and start to build muscle.

[Wu36]

First.. :spam:

do you have any prior training experience? and good luck.

[Harrison486]

Umm I a few months ago I had gone to the gym for a few months but it was just running and some non serious weightlifting.

[Harrison486]

Alright well I guess I will start my post off with my diet:

10:00 am
2 slices of whole-wheat bread w/ natural peanut butter
1 cup of black tea

1:30 pm
Boca Soy Burger on whole-wheat pita
Water

6:00 pm
1 cup homemade, fresh fruit salad

6:30 pm
1 piece of baked chicken
Rice pilaf and 1 pickle
Water

8:00 pm
1 bowl of almonds, cashews, and raisins

9:30
1 strawberry yogurt

That all totals too:
2285 cals
35% fat – 88g
42% carbs – 264g
23% protein – 126g

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

Now for todays workout: Chest and Back

15 minutes of jogging on the treadmill - Not too bad but not too great for me. I definitely need to work on my cardio.

Lat Pull Down (I cannot do chin-ups yet) - 15 x 80 lbs ; 10 x 90 lbs - not too bad; hopefully I will be able to work myself up to being able to do chin-ups

Flat Barbell Bench Press - 15 x 65 lbs ; 10 x 75 lbs - I dont understand. Last week I was doing sets up 95 lbs and 105 lbs. I guess I will just have to work my way back up to it.

Dips - I cannot do ANY dips yet! :(

Incline Barbell Bench Press - 15 x 45 lbs ; 10 x 65 lbs - This exercise takes more work than I thought it would.

Deadlifts - 15 x 25 + whatever the machine was - Wanted to do 2 sets, but my back did not feel up to it. I will definitely have to work harder on these.

Dumbell Rows - 15 x 25 lbs ; 10 x 30 lbs - Not much to say although I definitely feel this exercise.

Shrugs - 10 x 30 lbs - Felt good this week, hopefully I can start to progress more.

Overall I thought it was an ok workout. Would have liked to have done a little more with a little more intensity, but it was not a complete waste.

[Mik]

Nice session Harrison. Keep at it and you'll be dipping and chinning in no time.

You may want to up the protein intake. A good rule of thumb is at least 1 gram per lb. bodyweight.

[Harrison486]

Thanks for the support Mik! Im attempting to find info on what type of supplements and brands of supplements I should be taking.

[Mik]

The supps I take are; a multi, protein powder, creatine (although I may drop this), and fish oil caps (these are a must as far as I'm concerned unless you eat alot of fish). There are plenty of others but I think these are probably the most common. Do a search and browse the supps forums, you'll find alot of good info. If I can help shoot me a PM.

[Harrison486]

Today was an off day, so I guess I'll just post my diet:

9:45 am
2 slices of whole-wheat bread w/ natural peanut butter
1 apple
Water

12:30 pm
Chef salad
Unsweetened Ice tea

1:30 pm
Small soft vanilla cone from Dairy Queen

6:00 pm
1 cup of wonton soup
2 plates of Chinese buffet (including mainly chicken, Chinese vegetables, and white rice)
Water

Todays totals:
1852 carbs
32% fat - 65g
51% carbs - 246g
17% protein - 78g

[Coke]

Good luck with your goals

:spam:

[Harrison486]

Today was sooo tiring. My day started by getting up at 7 in the morning so I could go and help out at my high schools summer soccer camp for little kids. I was there playing soccer for and helping out for about 5 hours till 1 in the afternoon. I got home showered, and took a nap, just to wake up at 3, to make it to my appointment with the trainer at the gym at 4. I guess it makes up for me not doing anything yesterday...

Todays Diet:

8:00 am
2 eggs
Whole-wheat toast
Orange juice

12:00 pm
1 slice of cheese pizza
Water

6:30 pm
Hot wings
Salad
Unsweetened ice tea

10:00 pm
Yogurt w/ almonds

Todays Totals:
2483 cals
51% fat – 136g
27% carbs – 181g
22% protein – 134g

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

Today's Workout:

40 Toe Touches - I felt kind of wierd doing these. I felt like I looked like a fool, but like the trainer said, at the end, I felt the burn in my abs.

40 Rock Climbers - These werent too bad to do. I have done them before for soccer. At the end, however, I was feeling the burn.

5 Squatting Laterals w/ Bicep Curls - Cant even begin to explain what I was doing, which is why I murdered the name of the exercise.

3 Sets of Squat Jumps Over Cones w/ High Knees Through Rings - Not that bad. Basically just a leg workout and agility drill.

Cable Bicep Curl - 15 x 20 lbs ; 10 x 30 lbs - This wasnt that bad. My legs are much stronger than my upperbody, so I will definitely need to keep working.

Cable Tricep Pushdown - 15 x 30 lbs ; 10 x 40 lbs - Like I said above, I have to really keep working on my upper body.

Cable Underhand Tricep Pushdown - 15 x 30 lbs ; 10 x 40 lbs - Same as above

30 Crunches, 40 Bicycles , 10 Knee Raises - 2 sets

15 minutes on bike

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

Overall not a bad workout at all. I was definitely extremely tired after the soccer camp and it felt good to push myself to workout. Hopefully days like this will help me attain my goals.

[Harrison486]

Another tiring day. I had the soccer camp again today, but instead of a training session, I had a summer league game. At least im staying active! :p

Today's Diet:

7:30 am
Oatmeal
Water

1:30 pm
Tuna in whole-wheat pita
Water

5:00 pm
2 pork chops
Steamed vegetables
Water

10:00 pm
2 pop-tarts

Totals:
1554 cals
43% fat – 72g
36% carbs – 148g
21% protein – 82g

[Harrison486]

Once again, a very tiring day. The last (at least for awhile) of many! I had soccer camp this morning, and then an hour and a half later, another training session.

Todays Diet:

7:30 am
1 bagel w/ cream cheese
Water

11:30 am
1 corn muffin
Water

1:30 pm
1 Boca Soy Burger on whole-wheat
Water

6:30
Sausage and peppers over spaghetti
1 pickle
Water

Totals:
1319 cals
40% fat – 56g
40% carbs – 136g
20% protein – 64g

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

Today's Workout:

50 Toe Touches - I felt kind of wierd doing these once again, but it is getting better. I am supposed to be feeling it in my obliques, but Im feeling it more in my shoulders. :confused:

50 Rock Climbers - These werent too bad to do. I have done them before for soccer. At the end, however, I was feeling the burn.

20 Step Lounges w/ 10 lbs Weight - These made my legs burn, but it was only the beginning

10 Squat Jumps on Balance Ball - I had to do squat jumps on this thing that was like half a large rubber ball. You step on it and have to keep your balance while doing squat jumps. This definitely made my legs burn.

20 Squats on Balance Ball While Throwing 6 lbs Medicine Ball - These werent TOO bad. I had some trouble with balance but I was alright.

Chest Press - 15 x 30 lbs ; 10 x 40 lbs - I thought this amount of weight would be way to light, but it definitely wasnt!

Shoulder Press - 15 x 30 lbs ; 15 x 30 lbs - These made my shoudlers burn SO much. I guess my shoulders are relatively weak.

2 Sets of Ball Crunches and Leg Throws - 30 x Ball Crunches ; 25 x Leg Throws - My abs were KILLING me after all this

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

Overall, I think this was my hardest workout. It may not have actually been all that intense, but I have been so active all week that my body was exausted. Ill definitely be feeling this workout in a day or two.

[Harrison486]

Off-Day! Woo Hoo! :p

Today's Diet:

10:00 am
1 egg on whole-wheat
Water

1:30 pm
Chicken Portobello
Rice pilaf
2 pieces of French bread
Water

7:00 pm
Small antipasta
1 slice plain pizza
Water

Totals:
2026 cals
41% fat – 89g
24% carbs – 126g
35% protein – 174g

[Harrison486]

Another off-day! I did feel bad about just relaxing today, not to mention I was sore as hell, so I took a 15-20 minute run.

Today's Diet:

10:00 am
1 whole-wheat bagel w/ cream cheese and lox
1 cup black coffee

1:00 pm
1 slice pepper and onion pizza
Water

5:30 pm
1 plate of chicken, rice, and Chinese vegetables
1 plate of cut cantaloupe

8:45 pm
1 fat-free strawberry yogurt

11:00 pm
1 bowl of cashews, peanuts, and raisins