PDA

View Full Version : Zach's Online Journal.



Regenvelc
09-27-2004, 05:13 PM
Height: 5'10 1/2"
Weight: 195
Bodyfat: ~19/20%
Waist: 36 inches
Goals
-13/14% bodyfat
-32/33 inch waist
-Stay on diet Sunday - Friday, Cheat Day Saturdays
-Eat around 2000 calories a day
-Get back to Benching 250/255 and squatting 350

Lifting Routine: WannaBeBig.com's Routine #1.
Running Routine: Coolrunning.com Couch to 5K(already on week5).

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Regnevelc

Today:

Woke up at 11:30

11:30: Ate Chicken Breast(170 calories, 1g fat, 0g carbs, 41g protein)
3:15: Protein Drink(232 Calories, 3g fat, 7g carbs, 44g protein)
5:00: 1 Cup of Lowfat Cottage Cheese(160 Calories, 2g fat, 10g carbs, 24g protein)
7:15: 1 Whole Large egg, 3 eggwhites(all I have at the moment) with 2 slices of turkey ham(192 calories, 8g fat, 2g carbs, 27g protein)
9:00: Protien Drink(232 Calories 3g fat, 7g carbs, 44g protein)
11:15: Pepperoni Pizza Lean Pocket(280 calories, 7g fat, 42g carbs, 14g protein)

Totals: 1266 Calories, 23g of fat, 68g carbs, 194g of Protein

Worked out at 2:20.
Bench: 155x8, 155x8
Dumbell Incline: 45x8, 45x8
Dips: 4x2
Chinups/Pullups: 4x2
Deadlifts: 135x6, 135x8
Dumbell One Armed Rows: 55x8, 55x8
Shrugs: 60x10

Shane
09-27-2004, 05:40 PM
:spam: Welcome to journal land. Cover your butt if Rene comes in here!

Good luck with your training man.

Regenvelc
09-27-2004, 05:45 PM
Haha, thanks man. I figure this is the way to keep me honest with my training. Cuz I know you guys will get on my butt if I cheat or quit updating.

Shane
09-27-2004, 06:22 PM
Plus WBB has a program that sends a virus to your email if you dont update your journal at least once a week.

Regenvelc
09-28-2004, 09:21 AM
Tuesday September 28, 2004

Woke up at 10:00

11:30: Protein Drink with 1 Medium Banana, 1 cup of Skim Milk, 2 Scoops of Whey Protein, and 5 ice cubes(421 Calories, 4g Fat, 47g Carbs, 53g Protein)
1:30: 1 Whole Egg, 5 Egg Whites, 2 Slices of Turkey Ham(225 Calories, 8g fat, 3g carbs, 34g protein)
3:45: 1 Chicken Parmasan Lean Pocket(280 calories, 7g fat, 43g carbs, 13g protein)
7:20: 1 Chicken Breast(170 Calories, 1g fat, 0g carbs, 41g protein)
9:41: 1 1/2 Cup of Cereal, 1 cup skim milk(300 calories, 9g fat, 62g carbs, 12g protein)
11:20: 1/2 cup of low fat cottage cheese.
Totals: 1475 Calories, 20g fat, 160g carbs, 167g protein)

Ran at 10:50
Couch to 5K Week5Day2
-Ran 8 Minutes, Brisk Walked 5 minutes, Ran 8 Minutes

Regenvelc
09-29-2004, 09:09 AM
Wednesday September 29th, 2004

Woke up at 9:50

11:10: Protein Drink with 2 scoops of whey protein(232 calories, 3g fat, 7g carbs, 44g protein)
12:20: 1 Whole Egg, 5 Egg Whites(152 calories, 5g fat, 3g carbs, 23g protein)
3:20: Chicken Wrap with Whole Wheat Wrap, hot sauce, low fat american cheese(310 calories, 9g fat, 10g carbs, 50g protein)
7:00: 2 Cans of Tuna(300 calories, 5g fat, 0g carbs, 65g protein)
8:00: Ate an apple(80 calories, 0g fat, 21g carbs, 0g protein)
10:00: Philly Cheese Steak Lean Pocket(280 calories, 7g fat, 40g carbs, 13g protein)
Total: 1356 Calories, 28g fat, 81g carbs, 196g protein

Workout: 10:30
Ran 1/2 Mile
Squats: 135 x 8 - 4 Times
Leg Curl: They didnt have a machine, I need to find a new workout to do.
Dumbell Straight Legged Deadlifts: 55 x 8 - 2 Times
Standing Calf Raises: 135 x 8 - 2 Times, 185 x 8 - 2 Times

Regenvelc
09-30-2004, 09:37 AM
September 30th, 2004

I did my stats today.
Height 5'10 1/2"
Weight: 194
Forearms – 12.25”
Biceps – 14”
Chest – 40.5”
Thighs - 24”
Calves – 16.5”
Waist – 36” - At Bellybutton
Neck – 16.5”


Woke up at 9:30 and took my e/c stack with a multivitamin.


I ran/walked from 10:40 - 11:00 - My legs werent taking it at all. But I got out there and ran.
100 crunches

11:10: Protein Drink with 2 scoops of whey protein and an apple(313 calories, 3g fat, 28g carbs, 44g protein)
1:40: 1 Whole Egg, 5 Egg Whites, 2 Slices of Turkey Ham(225 Calories, 8g fat, 3g carbs, 34g protein)
4:10: 1 Can of Tuna, 1/2 cup of cottage cheese, 2 cup of Mixxed Veggies(280 calories, 4g fat, 13g carbs, 49g protein)
8:30: Ham and Cheese Lean Pocket(280 calories, 7g fat, 40g carbs, 14g protein)
9:00: 2 Ham and Cheese Wraps(388 calories, 20g fat, 68g carbs, 29g protein)
11:00: 2 Apples(163 calories, 1g fat, 42g carbs, 1g protein)
11:45: Extra Large Bagel(435 calories, 17g fat, 54g carbs, 17g protein)

Totals: 1858 calories, 52g fat, 205g carbs, 154g protein

akomabutisakama
09-30-2004, 08:27 PM
hey i think you need to eat a bit more if you are 195 lbs you should be taking atleast 3000 cals if you are cutting make it 2500 dont got as low as 1400 that what i do when i cut and im only 130

Regenvelc
09-30-2004, 08:49 PM
That is what I was thinking that I need to bulk up a bit before I tone it up.

Edit - I dont know about 3000 calories as it is real easy for me to gain weight, I was thinking more of the lines of 2000 - 2200.

Regenvelc
10-01-2004, 10:04 AM
October 1st, 2004

Woke up at 11:50 and took my e/c stack and multivitamin

Food
12:25: Protein Drink(232 Calories, 3g fat, 7g carbs, 44g protein)
1:30: 1 Chicken Breast, 2 Cups of Mixxed Veggies(220 calories, 1g fat, 8g carbs, 45g protein)
3:15: 1 Apple(81 calories, 0g fat, 21g carbs, 0g protein)
5:15: Pepperoni Pizza Lean Pocket(280 calories, 7g fat, 42g carbs, 14g protein)
6:30: 1 Cup of Applesauce(0g fat, 25g carbs, 0g protein)
7:15: Apple(81 calories, 0g fat, 21g carbs, 0g protein)
8:15: Cereal with a 1/2 cup of skim milk(300 calories, 0g fat, 62g carbs, 12g protein)
11:30: 1 Extra Large Bagel, with peanut butter(387 calories, 13g fat, 53g carbs, 15g protein)
Total: 1679 Calories, 26g fat, 239g carbs, 131g protein

Worked out at 11:15 - 12:00
Shoulders
-Military Press in Rack: 105 x 6, 95 x 8
-Seated Dumbbell Press: 50 x 6, 40 x 8
-Standing Lateral Raises: 30 x 6, 20 x 8
Triceps:
-Tricep Extensions: 60 x 8, 55 x 6
-French Press: 55 x 4(WHAT?), 35 x 12
Biceps:
-Barbell Curls: 70 x 8, 70 x 7
-Hammer Curls: 30 x 7

Regenvelc
10-01-2004, 10:39 PM
It was a good week, stayed under 2000 calories all week for my diet, lifted my 3 days a week with a good lift and felt great, I will be able to add more onto my lifts next week as I got my rythem going. I am going to up my calories a little bit more and start eating more of a healthy calorie limit, 2000 - 2500 because I am lifting and turning it into muscle.


Ill Update again sunday.

Weekly Progress: I felt great this week.

akomabutisakama
10-02-2004, 08:01 AM
hey well heres a tip increse the 1 chicken brest to 2
andcut out the lean pockets and throw in some tuna
and an apple for a meal what is that dont eat carbs by themselves throw in some jerky or nuts

ang if you want the most muscle gain dont eat a bagel before bed that is pure simple carbs unless its whole wheat bt still eat some cottage chees or sumtin before bed

BIG C
10-02-2004, 09:16 AM
Good shoulder/ tri/ bi workout Bro!

Regenvelc
10-02-2004, 05:19 PM
Good shoulder/ tri/ bi workout Bro!



Thanks, I am feeling it today in my tri's and shoulders. My biceps dont hurt much though, so I am sure I can do more weight, I gotta hit it harder.


Thanks for the suggestions akomabutisakama, I have 3 lean pockets left so I am going to eat those so I dont waste money(4 boxes for 10$), and I ate my last bagel yesterday, basically last week was eating crap that I wasnt going to eat after this week during non cheat days.

PS. If someone can suggest some foods to eat outside of tuna, chicken, cottage cheese and the basic high protein foods that would be awesome. Thanks.

Regenvelc
10-02-2004, 05:44 PM
Oh man, I gorged myself today with food. I am so full right now and I feel like total crap(the last time I ate was like 4 hours ago and I still feel like this). Anyway at least I know I wont use my cheatdays all the time because after eating for a week of good nice clean food you eat that crap and you feel like crap.



Edit - Also, I am going to run out of my protein powder here soon, what do you recommend? I am basically going for gaining some muscle while burning fat. Should I stick with whey powder and if so what kinds, I am also going to start to take creatine what kind should I take of that and when should I be taking it?

Regenvelc
10-03-2004, 12:12 PM
October 3rd, 2004


Woke up at 1:00 and took my e/c stack with a multivitamin.


1:15: 1 Whole Egg, with 5 Egg Whites and 1 cup of oatmeal(432 Calories, 10g fat, 55g carbs, 33g protein)
4:30: Protein Drink(232 Calories, 3g fat, 7g carbs 44g protein)
7:00: 2 Cans of Tuna, 1/2 cup of cottage cheese(380 calories, 6g fat, 5g carbs, 79g protein)
9:15: 2 Chicken Breasts and 2 Cups of Mixxed Veggies(390 calories, 2g fat, 8g carbs, 86g protein)
11:00: Protein Drink w/1 cup of Skim Milk(322 Calories, 3g fat, 20g carbs 53g protein)
Total: 1756 Calories, 24g fat, 95g carbs, 295g protein

4:00 - 4:20 - Ran/Walked
50 Crunches
20 Leg Raises(ouch ouch ouch)

Notes: I feel like total crap today, no more gorging(hey, I was hungry) on my cheat days just eating a few of the stuff I dont get to eat through the week. Running will be fun today, that is for sure.

Regenvelc
10-04-2004, 07:30 AM
October 4th, 2004.

Woke up at 8:20 and took my e/c stack and multi.


8:30: 2 Cans of Tuna(300 calories, 5g fat, 0g carbs, 65g protein)
10:00: Protein Drink(232 Calories, 3g fat, 7g carbs, 44g protein)
2:00: 2 Chicken Breast 2 Cups of Brocolli(390 calories, 2g fat, 8g carbs, 86g protein)
4:30: Protein Drink w/1 cup of Skim Milk(322 Calories, 3g fat, 20g carbs 53g protein)
11:00: Ham Sandwich with fat free cheese and an apple(280 calories, 3g fat, 41g carbs, 25g protein)
Totals: 1525 calories, 17g fat, 76g carbs, 274g protein

I need to stock more food in this house.

Gym 8:50 - 9:35
Warmup: Bike for 5 minutes
Chest:
Bench Press: 165 x 8, 155 x 8
Incline Press(Dumbells): 50 x 8, 45 x 8
Dips: BW x 8, BW x 7
Back:
Chinups: BW x 3, BW x 3
Deadlifts: 155 x 8, 135 x 8
One Armed Rows(Dumbells): 60 x 8, 55 x 8
Shrugs(Dumbells): 70 x 10

Notes: I showed improvement at just about everywhere, my chinups are horrible, should I sustitute in pulldowns on the back machine until I can get up to doing around 8 pullups at a time?

Regenvelc
10-05-2004, 09:27 AM
Woke up at 10:20


10:45: 1 Whole Egg, with 5 Egg Whites and 1 cup of oatmeal(432 Calories, 10g fat, 55g carbs, 33g protein)
1:15: Protein Drink w/1 cup of Skim Milk(322 Calories, 3g fat, 20g carbs 53g protein)
4:00: Ham Sandwich and Apple(271 calories,2g fat, 40g carbs, 24g protein)
7:30: 2 Chicken Wraps with Hot Sauce(580 calories, 17g fat, 23g carbs, 88g protein)
10:00: 2 Apples(162 calories, 1g fat, 42g carbs, 1g protein)
Totals: 1768 calories, 33g fat, 181g carbs, 199g protein)

2:05 - 2:15

Ran at a quick pace, over a mile easily.
Cards game was on, so I couldnt miss any of it, so I had to squeeze it in at a commercial.

Regenvelc
10-06-2004, 09:35 AM
Woke up at 10:30 and took my e/c stack.

Food:
10:45: 1 Can of Tuna and Apple(231 calories, 3g fat, 21g carbs, 33g protein)
11:50: Protein Drink w/1 cup of Skim Milk(322 Calories, 3g fat, 20g carbs 53g protein)
2:55: 1 Whole Egg, 5 Egg Whites and 1/2 cup of oatmeal (292 calories, 8g fat, 29g carbs, 28g protein)
7:15: 2 Chicken Breasts 2 Cups of Broccoli(390 calories, 7g fat, 8g carbs, 72g protein)
9:30: 1 Cup of Oatmeal with Water(280 calories, 5g fat, 52g carbs, 10g protein)
10:30: Tuna Sandwich w/ cheese(284 calories, 3g fat, 25g carbs, 42g protein)
Totals: 1799 calories, 29g fat, 155g carbs, 238g protein

Workout:
Gym 11 - 11:40
Warmup - Bike 5 Minutes - 1.2 Miles
Squats: 185 x 6, 185 x 6, 195 x 6, 195 x 6
Leg Extensions: BW x 15, BW x 15
Straight Legged Deadlift(Dumbells): 60 x 8, 65 x 7
Calf Raises(Smith Machine): 205 x 10, 225 x 10, 225 x 10, 235 x 10

Regenvelc
10-07-2004, 09:41 AM
10:00 - Woke up and took my e/c stack and multivitamin.

Food
10:45: 1 Whole Egg, with 5 Egg Whites and 1 cup of oatmeal(432 Calories, 10g fat, 55g carbs, 33g protein)
12:35: Protein Drink w/1 cup of Skim Milk(322 Calories, 3g fat, 20g carbs 53g protein)
3:00: Tuna Sandwich w/ cheese(284 calories, 3g fat, 25g carbs, 42g protein)
7:00: 4 Ham and Cheese Wraps(240 calories, 4g fat, 12g carbs, 40g protein)
10:00: Protein Drink with Frozen Berries(413 calories, 3g fat, 52g carbs, 47g protein)
Totals: 1460 calories, 20g fat, 157g carbs, 171g protein

12:20 - 12:26:30: Ran a Mile, I ran a 6 1/2 minute mile, that is my personal best from ever. I am so proud of myself, and I am not totally dead either.
3:50 - 4:15 - Threw the Baseball around, since I started lifting a bit, my distance on my throws has improved a lot.

BIG C
10-07-2004, 10:13 AM
Nice journal Bro! Weights looking good!

How much eph/ cafe you taking?

Regenvelc
10-07-2004, 10:18 AM
Thanks man, when I get the urge to eat something bad, I am always like, they are gonna give me crap when I post it in my journal, or I dont want to lie in my journal and stuff like that, this is keeping me on track.


I am taking 25mg of Ephedrine, and 200mg of caffeine 3 times a day.


Yeah, one of my goals is to get back to Benching 250 and Squatting 350 as I was when I was a senior 3 years ago then neglected weight lifting after that. I would be lucky to throw up 220 right now on the bench I am thinking.

BIG C
10-07-2004, 10:21 AM
Just keep it up and you will be at those weights and beyond in no time!

Regenvelc
10-07-2004, 10:45 AM
Just keep it up and you will be at those weights and beyond in no time!
Thats the plan, thanks bro.

Regenvelc
10-08-2004, 11:13 AM
October, 8th, 2005(My half birthday)
12:15: Protein Drink w/1 cup of Skim Milk(382 Calories, 3g fat, 35g carbs 54g protein)


Gym at 11 - Noon

Warm up - Biked 5 minutes

Military Press: 115 x 8, 115 x 5
Dumbell Press: 55 x 5, 45 x 5
Lateral Raises: 30 x 6, 20 x 8
Decline Skullcrushers with Dumbells: 30 x 8, 25 x 6
Tricep Extensions: 65 x 4, 55 x 5
Barbell Curls: 75 x 8, 75 x 4
Hammer Curls: 30 x 8


Notes: I had no strength or endurance today, I think it was because I didnt eat before I lifted because I was already running late. Last time I am ever going to do that. But I am real sore, and going to feel growth because I went to failure on nearly all the 2nd sets.


I just ordered two more tubs of Protein and a big tub of creatine from AllStarHealth.com. They were on sale, so I saved over $60.00 by ordering online. 2 - 7 shipping days though, and I only have like 4 more days left on my protein, so it should match up well.

Regenvelc
10-09-2004, 05:42 PM
Yeah, my diet wasnt working yesterday, it was my half bday and some chicks wanted me to go drink with them at 2 in the afternoon. So naturally I did. I didnt eat much, so I didnt take in a lot of calories all day and I threw up a lot of what I drank last night :). No drinking for me today.

Regenvelc
10-10-2004, 12:07 PM
October 10th, 2004

Food: Today wont be a diet day beause my friend is coming down from home and making us all dinner(mexican). But other than that I am going to eat low calories foods before that so I do not go way over my calorie limit.


I am going to run though here in a bit.

Mannequin
10-10-2004, 12:25 PM
Dude, I know how those days go. You want to eat healthy but there are too many special events coming up. It's ok to indulge every once in awhile as long as you don't start cheating because you are celebrating a very special "wednesday"

Regenvelc
10-10-2004, 02:34 PM
Yeah, after today I am going to hit it hard again, no cheat day next weekend cuz this was a cheat weekend, plus I will be at home and away from college it will be easier not to go drink and such.

Regenvelc
10-10-2004, 04:40 PM
Yeah, I went and played football and such for awhile today, so I did some sprinting and such. I also ran back which was about .6 miles or so. So I did my cardio for the day. I am going to start going to the Y and doing the elpitical trainer for an hour three days a week then lift the other 3 days. I gotta get this fat off of my stomach.

Regenvelc
10-11-2004, 10:10 AM
October 11th, 2004.

Woke up at 10:30 and took my e/c stack and multi.

10:45: 1 Whole Egg, 5 Egg Whites and 1/2 cup of oatmeal (292 calories, 8g fat, 29g carbs, 28g protein)
12:15: Protein Drink with 2 scoops of whey protein(232 calories, 3g fat, 7g carbs, 44g protein)
4:00: Protein Drink with 2 scoops of whey protein(232 calories, 3g fat, 7g carbs, 44g protein)
6:30: 1 Chicken Breast and 1/2 cup of brocoli(208 calories, 4g fat, 6g carbs, 37g protein)
9:30: 1 Chicken Breast and 1/2 cup of Low Fat Cottage Cheese(250 calories, 5g fat, 5g carbs, 48g protein)
10:30: Low Carb Slimfast Drink(190 calories, 9g fat, 8g carbs, 20g protein)
Totals: 1334 calories, 26g fat, 61g carbs, 215g protein

Bench Press: 175 x 8, 165 x 8
Dumbell Incline: 50 x 8, 50 x 4
Dips: BW x 6, BW x 6
Pulldowns: 120 x 8, 130 x 8
Deadlifts: I did something to my hip yesterday playing football, so I avoided them as my hip kills
One Armed Rows: 60 x 8, 60 x 8
Shrugs:70 x 10

Ugh, I am out of protein, hopefully my order gets here tomarrow.

Regenvelc
10-12-2004, 10:03 AM
October 12th, 2004

Woke up at 10:30 and took my e/c stack and multi.

10:45: 1 Whole Egg, 4 Egg Whites, 1 Cup of Oatmeal(416 calories, 10g fat, 54g carbs, 30g protein)
1:50: Low Carb Slimfast Drink(190 calories, 9g fat, 8g carbs, 20g protein)
4:00: Ham Sandwich and 1/2 cup of cottage cheese(240 calories, 3g fat, 24g carbs, 33g protein)
7:00: Tuna Sandwich with 1/2 cup of cottage cheese(360 calories, 6g fat, 27g carbs, 56g protein)
9:30: 1 Chicken Breast and 1 Apple(251 calories, 4g fat, 21g carbs, 34g protein)
11:00: Low Carb Slimfast Drink(190 calories, 9g fat, 8g carbs, 20g protein)
Totals: 1680 calories, 40g fat, 142g carbs, 193g protein

2:28 - 2:45
2.5 minutes of jogging(warm up)
8 Minutes of High Intensity Training.
1 Walking, 1 Running - 4 Times(ill add 2 more each week until I get to my limit)
60 Crunches, 20 Leg Raises

Regenvelc
10-13-2004, 09:53 AM
October 13th, 2004

Woke up at 10:30 and took my e/c stack and multi.

10:45: Low Carb Slimfast(190 calories, 9g fat, 8g carbs, 20g protein)
12:00: Low Carb Slimfast(180 calories, 9g fat, 4g carbs, 20g protein)
1:15: 1 Whole Egg, with 5 Egg Whites and 1 cup of oatmeal(432 Calories, 10g fat, 55g carbs, 33g protein)
3:30: 1 Chicken Breast and some green beans(210 calories, 4g fat, 8g carbs, 36g protein) for dessert I had 1 Reece's Cup beacuse some neighborhood kid came by and was selling candy, so I bought one being the nice neighbor I am I ate one cup and gave the other two to my roommate(92 calories, 5g fat, 9g carbs, 2g protein) - I wouldnt of eaten it if I woulda known it had 92 calories in one cup, but oh well.


Oh man I left it all at the gym today. I coulda did more on squats so I have to work on getting my full potential there.

Squats - 205 x 6, 205 x 6, 215 x 6, 205 x 6
Extensions - BW + 25 x 15, BW + 25 x 12
Straight Legged Deadlifts(dumbells) - 70 x 8, 65 x 8
Calf Raises(Smith Bar) - 245 x 10, 255 x 10, 255 x 10, 255 x 10

Notes:
I forgot to mention if you want to contact me my AIM is xzachxclevengerx.
Mrs Dash Seasoning rocks. Lemon Pepper on chicken then grill it up, yum. I also got garlic and spicy. I've also noticed and felt my skin tighter around my pec and bicep area with the muscle growing, so I am happy about that.

Regenvelc
10-13-2004, 06:31 PM
I am going off my diet for a week and a half because I wont be home with my food, plus I am going to shock my body then cut the calories back down to 2000 a day because my body is used to 1500 a day, so I know I will put on a few lbs over the next week and a half, but when I get back down to 2000, my body will make a new maintence point for itsself. Or that is the plan.

Regenvelc
10-13-2004, 10:04 PM
Edit all of that out. I am at a point to where I dont know what I wanna do. I want to lose the last 12 lbs off of my stomach(its been the same for 2 months) but I also want to bulk up with muscle. I dont want to gain fat doing it though. I need help, should I stick out around 2000 calories and keep lifting and let the muscle start burning off the fat or what?


Edit - I am thinking about cutting out my cheat days for awhile until thanksgiving at least, and doing cardio daily to get rid of the fat off my body. One hour 4 days a week, then 30 minutes days after I lift(aside from wednesdays, leg days)

Regenvelc
10-15-2004, 08:26 AM
October 15th, 2004


Woke up at 9 and took my e/c stack.

9:15: 1 Egg, 3/4 cup of Egg Beaters, 1 1/2 cup of oatmeal(385 calories, 8g fat, 44g carbs, 35g protein)
10:30: 1 Chocolate Mint Protein Drink with 2 scoops of whey protein(220 calories, 3g fat, 6g carbs, 46g protein)
1:30: Ham Sandwich and 2 sticks of string cheese(339 calories, 13g fat, 18g carbs, 36g protein)
5:00: Protein Drink with 2 Scoops of Whey Protein and 5g of Creatine(230 calories, 3g fat, 6g carbs, 46g protein)
7:40: 1 Chocolate Mint Protein Drink with 2 scoops of whey protein(220 calories, 3g fat, 6g carbs, 46g protein)
10:15: 2 Cans of Tuna w/ Lowfat Miracle Whip(360 calories, 9g fat, 6g carbs, 65g protein)
11:47: 2 Granola Bars(180 calories, 6g fat, 29g carbs, 4g protein)

Totals: 1934 Calories, 46g fat, 115g carbs, 278g protein

Workout 6:20 - 7:30
Warmup: Ran 1 Mile
Max Bench: 225

Machine Military Press: 151 x 8, 151 x 8
Shoulder Press: 55 x 6, 45 x 6
Lateral Raises: 30 x 8, 20 x 10
Tricep Extensions: 65 x 8, 60 x 8
Dumbell Skullcrushers: 30 x 4, 25 x 4
Barbell Curls: 85 x 7, 75 x 8
Hammer Curls: 30 x 5

Notes: I am back home so I have a lifting partner for the next week or so, so I can go all out which is nice. I am going to max out on everything today so I can start showing improvement. I am going to eat 2000 calories a day which will be tough because I just cant eat that much unless I start binging at night, so I am going to eat like 350 calories in 3 meals then make shakes with my protein drinks to make up the other stuff, I am goign to do this healthy and I was off my diet yesterday and I felt guilty as hell. I can do this.
I am going to go out and find fat free or low fat string cheese, one stick has 8g protein in it, not bad at all, it is a good filler also.

Regenvelc
10-15-2004, 06:53 PM
Oh man, Chocolate Mint and Cookies and Cream protein are disgusting, I gotta get used to a new protein, I should just stuck with what I had.

Regenvelc
10-17-2004, 12:07 PM
Woke up at 12:30 and took my e/c stack and multi.


12:50: 1 Whole Egg, 1.13 cups of egg beaters, 1 cup of oatmeal(485 calories, 10g fat, 58g carbs, 43g protein)
3:15: Protein Drink with Creatine and 3/4ths cup of 2% milk(all I had, I gotta get more)(230 calories, 7g fat, 15g carbs, 31g protein)
7:00: Protein Drink with 1 cup of skim milk(2g fat, 15g carbs, 31g protein)
9:00: Ham Sandwich with 2 Things of String Cheese(339 calories, 13g fat, 18g carbs, 36g protein)
11:00: 1 Can of Tuna, 1/2 Cup of Cottage Cheese(240 calories, 2g fat, 5g carbs, 47g protein)
Totals:1489 Calories, 33g fat, 111g carbs, 188g protein

Workouts:
I threw the football around for 20 minutes, and I am going to run in a bit here during the Cardinals game on the tredmill.

Notes: The Protein powder isnt bad when you mix with milk and not water. My mom commented that I was looking bigger(muscular) in the places that showed, I was like you know it and flexxed.
Plus we have no chicken around here :(, and I dont want to buy some because I wont eat it all and it wont stay going back to muncie with me. So I am living off of eggs, tuna, protein powder, and cottage cheese.

Regenvelc
10-18-2004, 11:18 AM
Woke up at 11:30 and took my e/c stack and multi.


11:50: 1 Whole Egg, 2/3rds Cup Egg Beaters, 1 Cup of Oatmeal(425 calories, 10g fat, 56g carbs, 31g protein)
1:40: Protein Drink with 1 cup of skim milk and creatine(195 calories, 2g fat, 15g carbs, 31g protein)
3:10: Protein Drink with 1 cup of skim milk(190 calories, 2g fat, 15g carbs, 31g protein)
5:00: Tuna Melt Wrap(370 calories, 15g fat, 18g carbs, 46g protein)
8:00: Ham Sandwich with 2 Things of String Cheese(339 calories, 13g fat, 18g carbs, 36g protein)
11:00: 1/2 cup of cottage cheese(90 calories, 2g fat, 5g carbs, 12 g protein)
Totals: 1529 calories, 43g fat, 115g carbs, 179g protein

Workout 1:55 - 2:45
Warmup: Shot around for 10 - 15 minutes.
Bench: 185 x 8, 175 x 6 w/ 2 Forced Reps
Dumbell Incline: 55 x 7, 50 x 7
Dips: BW x 7, BW x 7
Lat Pulldowns: 125 x 8, 137 x 8
Deadlifts: 185 x 8, 175 x 8
One Armed Rows: 65 x 8, 60 x 8
Dumbell Shrugs: 75 x 10


Notes: I felt great today lifting, I had a partner so I could basically go all out. My left arm is considerably weaker than my right as with my dumbell inclines my left arm failed at 7 while my right arm was still chugging along, but that will work itself out.

Regenvelc
10-19-2004, 12:42 PM
Woke up at 1 and took my e/c stack and multi.


1:15: 1 Whole Egg, 5 Egg Whites w/cheese, and 1 Cup Oatmeal(542 calories, 19g fat:(, 56g carbs, 39g protein)
3:10: Protein Drink w/ Skim Milk and Creatine(190 calories, 2g fat, 15g carbs, 31g protein)
5:30: Ham Sandwich with 2 Things of String Cheese(339 calories, 13g fat, 18g carbs, 36g protein)
7:00: 1 Can of Tuna and 1 Oz of Peanuts(320 calories, 14g fat, 5g carbs, 43g protein)
9:30: Protein Drink w/ Skim Milk and Creatine(190 calories, 2g fat, 15g carbs, 31g protein)
11:20: 1/2 Cup of Cottage Cheese(90 calories, 2g fat, 5g carbs, 12g protein)
Totals: 1671 Calories, 51g fat:(, 114g carbs, 192g protein

Exercise: None today, I was real busy to get in a run, I wont do this again.

Notes: My fat consumption will go down when I get back to school, because the cheese I have isnt low fat like it is there, but I will be back in a few days, so it wont be horrible.

Mannequin
10-19-2004, 01:31 PM
I heard the cookies and cream protein was the best. How you feeling about your progress?

Regenvelc
10-19-2004, 02:12 PM
I heard the cookies and cream protein was the best. How you feeling about your progress?


Mixxing with Milk, it is one of the best.


I am feeling great about my progress. Already 30 lbs on my bench, and my deadlifts are going up(this is the first time ever doing them) but my mom commented on my arms getting bigger which made me extremely happy. I just want to get back to where I was when I was 240 lbs back in highschool benching 255 lbs. Doing that at 195, I would be estatic.

Regenvelc
10-20-2004, 09:48 AM
Woke up at 10:30

10:45: 1 Whole Egg, 5 Egg Whites, 1 Cup of Oatmeal(432 calories, 10g fat, 55g carbs, 33g protein)
11:50: Protein Drink w/ creatine and Skim Milk(195 calories, 2g fat, 15g carbs, 31g protein)
1:50: Protein Drink w/ Skim Milk(190 calories, 2g fat, 15g carbs, 31g protein)
4:35: 2 Egg and Cheese Tortillas(405 calories, 18g fat, 24g carbs, 47g protein)
7:20: 1 Can of Tuna and 1 Oz of Peanuts(320 calories, 14g fat, 5g carbs, 43g protein)
9:30: Couple Pieces of Ham and an Apple(234 calories, 5g fat, 32g carbs, 16g protein)
Totals:1776 calories, 49g fat, 146g carbs, 202g protein

Workout
1/2 Mile Run Warmup
Squats: 225 x 6, 225 x 6, 205 x 6, 205 x 6
Straight Legged Deadlift(Dumbells): 75 x 6, 65 x 8
Leg Curls: 160 x 6, 135 x 8
Calf Raises: 265 x 10, 265 x 10, 265 x 10, 265 x 10


Notes: Oh man, my heart cant take it anymore. The Cardinals/Astro's series is killing me. Oh well, GO CARDINALS.

Regenvelc
10-21-2004, 11:41 AM
October 21st, 2004

WOke up at 12:15

Eats:
12:30: 1 Whole Egg, 3/4ths cup of egg whites, 3/4s cups of oatmeal, 1/4th cup of cheese(490 calories, 17g fat, 41g carbs, 40g protein)
2:00: Protein Drink w/ Skim Milk(190 calories, 2g fat, 15g carbs, 31g protein)
4:30: 1 Can of Tuna and 1 Oz of Peanuts(320 calories, 14g fat, 5g carbs, 43g protein)
7:00: 1 Can of Chunky Soup(400 calories, 18g fat, 42g carbs, 20g protein)
9:30: Protein Drink w/ Skim Milk(190 calories, 2g fat, 15g carbs, 31g protein)
11:00: 1/2 Cup of Cottage Cheese(90 calories, 2g fat, 5g carbs, 12g protein)
Totals: 1680 calories, 54g fat, 123g carbs, 177g protein

ryuage
10-21-2004, 03:51 PM
diet and workouts lookin good regenvelc.

Regenvelc
10-21-2004, 03:52 PM
diet and workouts lookin good regenvelc.


Thanks man. I am gaining strength and mass. My skin feels tigher and my dad commented that I looked thinner, yet I have stayed the same weight.

ryuage
10-21-2004, 03:54 PM
you're doing something right then.. :) how long you been at that calorie level? do you refeed at all?

Regenvelc
10-21-2004, 05:56 PM
you're doing something right then.. :) how long you been at that calorie level? do you refeed at all?

I have been at this level since about April. I weighed 245 lbs, of all fat. I have a cheat day every saturday, it helps me stay on my diet.

BIG C
10-21-2004, 06:10 PM
Keep it up Bro! Journal lookin good! :thumbup:

Regenvelc
10-21-2004, 06:22 PM
Keep it up Bro! Journal lookin good! :thumbup:


Thanks man.

Mannequin
10-21-2004, 08:38 PM
lookin like its comin along nicely. keep it up

Regenvelc
10-21-2004, 09:28 PM
YES, OH YES.

Cardinals baby.

I am sooo happy right now, I just threw my brother over my shoulder and ran around the house up and down stairs for 5 minutes. Workout for today, he weighs about 100 lbs.

Regenvelc
10-22-2004, 11:23 AM
Thanks Mannequin.



Woke up at 11:45

Food:
Noon: 1 Whole Egg 1 cup of Egg Beaters 4 Carb Control Wheat Toast(330 calories, 5g fat, 37g carbs, 38g protein)
2:45: 1 Serving of Peanuts, 2 Tuna Pouches(350 calories, 16g fat, 5g carbs, 46g protein)
5:15: 1 Powerade with Creatine(100 calories, 0g fat, 25g carbs, 0g protein)
7:45: Protein Drink w/ Skim Milk(190 calories, 2g fat, 15g carbs, 31g protein)
9:15: 2 Ham and Cheese Wraps and 1/2 cup of Cottage cheese(470 calories, 23g fat, 29g carbs, 49g protein)
11:30: 2 Egg Wraps(290 calories, 9g fat, 27g carbs, 40g protein)
Totals: 1729 calories, 54g fat, 139g carbs, 204g protein


Lifting
Military Press(Machine): 161 x 8, 161 x 8
Shoulder Press(Dumbells) 50 x 8, 40 x 8
Lateral Raises(Dumbells): 30 x 8, 25 x 8
Close Grip Bench Press: 95 x 8, 115 x 8
Tricep Extensions: 60 x 8, 60 x 8
Dumbell Curls: 30 x 8, 30 x 8 - Each Hand
Hammer Curls: 20 x 15 - Each Hand, Burned them Out

I was a bit weaker today, but I didnt eat much right before I lifted, I know I need to have a pre-workout protein drink, a Powerade with a creatine wont do it. I also had to sleep in the basement last night on a crappy couch and I didnt get much sleep.

Regenvelc
10-24-2004, 01:17 PM
Sunday, October 24th 2004

Woke up at 10:30.

10:45 - 1 Whole Egg, 3/4th Cups of Egg Beaters and 1 cup of cottage cheese(340 calories, 9g fat, 14g carbs, 48g protein)
2:00 - Protein Drink w/ 1 cup of rice milk and creatine(230 calories, 4g fat, 28g carbs, 24g protein)
6:40 - 1 Can of Tuna, 1 Apple(275 calories, 3g fat, 32g carbs, 33g protein)
8:50 - Protein Drink w/ 1 cup of rice milk(230 calories, 4g fat, 28g carbs, 24g protein)
11:00 - 1 Peanut Butter Sandwich(260 calories, 16g fat, 23g carbs, 12g protein)
Totals:1335 Calories, 35g fat, 125g carbs, 141g protein




I played football for 2 hours today for my workout.

Regenvelc
10-25-2004, 08:00 AM
October 25th, 2004

Woke up at 8:45 and took my therogenic and multi.

8:50 - Protein Drink w/ 1 cup of rice milk and creatine(230 calories, 4g fat, 28g carbs, 24g protein)
10:10 - Protein Drink w/ 1 cup of rice milk(230 calories, 4g fat, 28g carbs, 24g protein)
11:35 - 1 Whole Egg, 1 Cup Egg Beaters, 1/4th cup of fat free cheese(235 calories, 5g fat, 7g carbs, 39g protein)
2:20 - Peanut Butter Sandwich(260 calories, 16g fat, 23g carbs, 12g protein)
5:15 - 1 Can of Tuna, 1 can of Green Beans(210 calories, 0g fat, 12g carbs, 38g protein)
7:10 - 1 Chicken Breast and 1/2 cup of cottage cheese(250 calories, 5g fat, 5g carbs, 48g protein)
10:00 - 1 Chicken Sandwich(270 calories, 4g fat, 19g carbs, 43g protein)
Totals: 1685 calories, 36g fat, 122g carbs, 228g protein


Bench - 190 x 7, 175 x 6
Incline - 55 x 8, 50 x 8
Dips - BW x 8, BW x 6
Pulldowns - 130 x 8, 130 x 8
Deadlifts - I didnt do them, I tweaked my groin playing football yesterday and it kills to bend down and squat down.
One Armed Rows - 65 x 8, 65 x 6
Shrugs - 70 x 10

Regenvelc
10-26-2004, 09:01 AM
October 26th, 2004


Woke up at 9:20 and took my thermo and multi.
9:45 - Eggs and Oatmeal(395 calories, 15g fat, 34g carbs, 33g protein)
1:15 - Peanut Butter Sandwich(260 calories, 16g fat, 23g carbs, 12g protein)
4:15 - Beef Jerky(280 calories, 4g fat, 12g carbs, 48g protein)
7:34 - Protein Drink w/ creatine(200 calories, 2g fat, 16g carbs, 32g protein)
9:30 - 2 Chicken Breast with a bit of BBQ sauce(340 Calories, 7g fat, 0g carbs, 68g protein)
11:15 - Peanut Butter on Toast(130 calories, 8g fat, 11.5g carbs, 6g protein)
Totals - 1605 calories, 52g fat, 96g carbs, 199g protein

Regenvelc
10-27-2004, 07:40 AM
October 27th, 2004

9:00 - Peanut Butter Toast(260 calories, 16g fat, 23g carbs, 12g protein)
11:30 - Eggs and Shredded Cheese(205 calories, 5g fat, 6g carbs, 33g protein)
2:00 - Apple and some Peanuts(295 calories, 15g fat, 38g carbs, 7g protein)
5:00 - Protein Drink w/creatine(195 calories, 2g fat, 16g carbs, 32g protein)


ARG, I dont think i'll be able to do squats today as my groin still kills, and it is leg day so no lifting for me :(. Hell, I can barely walk much less lift. So I am taking today off from lifting legs.
I am doing legs tomarrow, ICY HOT did wonders for my groin.

Regenvelc
10-27-2004, 06:28 PM
Edit - I am going to try something that will boost fat loss before I do the bulk/recut thing. I am going to add HIIT 4 days a week for 30 minutes at a time, and still lift. I am going to increase calories to 2000 a day tomarrow.


Edit - But I broke my diet tonight, so I am going to stay on it through saturday into next week. I hope HIIT is what I am looking for. All I want to lose is 10 more lbs of fat, 10 more lbs, I can do this without breaking my diet.

ryuage
10-28-2004, 06:19 AM
good luck.. hiit is good for the soul :)

Regenvelc
10-28-2004, 07:58 AM
good luck.. hiit is good for the soul :)

Thanks, I need to boost fat loss, cuz I am in a wedding right after thanksgiving and I wanna look good for that. :).


October 28th, 2004
Woke up at 8:45 and took a thermo and multi


8:55 - Protein Drink w/creatine(200 calories, 2g fat, 16g carbs, 32g protein)
10:30 - Protein Drink (200 calories, 2g fat, 16g carbs, 32g protein)
12:05 - 1 Whole Egg, 3/4ths cup of egg beaters with a bit of fat free cheese(205 calories, 6g carbs, 33g protein)
2:10 - Beef Jerky(280 calories, 4g fat, 12g carbs, 48g protein)
4:30 - 1 Chicken Breast and some mix veggies(245 calories, 4g fat, 12g carbs, 40g protein)
7:45 - 1 Chicken Breast and some mix veggies(245 calories, 4g fat, 12g carbs, 40g protein)
9:40 - Peanut Butter Sandwich(260 calories, 16g fat, 23g carbs, 12g protein)
10:30 - Apple(125 calories, 1g fat, 32g carbs, 0g protein)
Totals: 1760 calories, 35g fat, 129g carbs, 237g protein

Workout:
Warmup:5 Minute Bike
Squats - 225 x 6, 225 x 6, 225 x 6, 225 x 6
Romanian Deadlifts - 50 x 8, 50 x 8 - I went down on weight so I can pause at the bottom and feel the burn and do it with a corrected form
Hip Extensions - BW + 25 x 10, BW + 25 x 10
Calf Raises - 150 x 10, 150 x 10, 150 x 10, 150 x 10 - The Machine I usually do them on is broken, so I had to use the preacher curl bar and hold it in front of me, I didnt get a huge burn so I will never do that again.

Regenvelc
10-28-2004, 08:15 AM
I also redid my measurements
WAS:
Height 5'10 1/2"
Weight: 194
Forearms – 12.25”
Biceps – 14”
Chest – 40.5”
Thighs - 24”
Calves – 16.5”
Waist at Bellybutton– 36”
Neck – 16.5”

NOW:
Height 5'10 1/2
Weight - 198
Forearms - 12.1"
Biceps - 14.75"
Chest - 40.25"
Thighs - 24.25"
Calves - 16.8"
Waist at Bellybutton - 35.25"
Neck - 16"

Edit: I figure it is saying I have lost bodyfat and gained lean muscle. My apperance is changing also, people have commented on it. I am going to see people I havent seen in like 3 - 4 years later this month. I am going to count the compliments I get. Because I was a tub-o-lard last time I saw most of them.

Regenvelc
10-29-2004, 08:08 AM
October 29th, 2004
Woke up at 8:30 and took my thermo and multi

8:40 - Protein Drink w/creatine(200 calories, 2g fat, 16g carbs, 32g protein)
11:00 - Protein Drink(200 calories, 2g fat, 16g carbs, 32g protein)
12:05 - 1 Whole Egg, 3/4ths cup of egg beaters with a bit of fat free cheese(205 calories, 6g carbs, 33g protein)
4:00 - Subway Sandwich - I am back at home for the weekend, so my diet will be off but I am not going to pig out.

Gym from 9:30 - 10:50
Warmup - Raquet Ball for 30 minutes
Military Press - 135 x 6, 115 x 7
Shoulder Presses(dumbell) - 50 x 8, 50 x 8
Lateral Raises(dumbell) - 30 x 8, 30 x 8
Tricep Extensions(dumbell) - 60 x 8, 60 x 8
Decline Skull Crushers - 45 x 8, 45 x 15(to failure)
Dumbell Curls - 35 x 8, 30 x 8
Preacher Curls - 45 x 8, 45 x 8
Dumbell Hammer Curls - 20 x 10(to failure, to burn them out)

Notes: I need to move up in some sets to get working yet, I started preacher curls now that my rash on my arm has healed up.

ryuage
10-30-2004, 08:39 AM
good workout regen.

Regenvelc
10-31-2004, 08:25 AM
good workout regen.


Thanks man, it is now sunday and I got 25 - 26 days straight of healthy eating and exercising. I want to lose anohter 3/4ths of an inch off my waist or so again like i did last month.


I am going to eat around 1700 calories a day, run everyday using the HIIT method and lifting hard 3 days a week.

It starts now.

Edit: or tomarrow, I am going to be in town longer than expected, so meh.

Regenvelc
11-01-2004, 09:33 AM
November 1st - Day 1 of my diet.


11:20 - 1 Whole Egg, 3/4 cup of Egg Beaters, 1/2 Cup of Oatmeal(300 calories, 7g fat, 30g carbs, 29g protein)
3:45 - Protein Drink w/ creatine(255 calories, 2g fat, 18g carbs, 44g protein)
5:50 - 2 Chicken Breasts(340 calories, 7g fat, 0g carbs, 68g protein)
10:00 - Apple(125 calories, 1g fat, 32g carbs, 0g protein)


Workout:
Bench: 190 x 8, 185 x 7
Incline(Dumbells): 55 x 8, 50 x 6
Dips: BW x 6, BW x 6
Pulldowns: 140 x 8, 140 x 8
Deadlifts: 205 x 6, 185 x 8
One Armed Rows: 65 x 8, 65 x 8
Shrugs(Dumbells): 75 x 10
HIIT on the bike for 10 minutes alternating

Regenvelc
11-02-2004, 08:38 AM
November 2nd

Woke up at 10:00 - Took Thermo/Multi

10:30 - 1 Whole Egg, 3/4ths cup of Egg beaters, low fat cheese(205 calories, 5g fat, 6g carbs, 33g protein)
1:10 - Protein Drink w/ 1 cup skim milk 1 1/2 scoop of whey protein and creatine(255 calories, 2g fat, 18g carbs, 44g protein)
3:30: 1 Chicken Breast and 1 Cup of Brown Rice(320 calories, 5g fat, 33g carbs, 38g protein)
7:15: 1 Chicken Breast and 1 Cup of Brown Rice(320 calories, 5g fat, 33g carbs, 38g protein)
9:00: Beef Jerkey(160 calories, 2g fat, 16g carbs, 20g protein)
10:30: 1 Salami Sandwich and String Cheese(320 calories, 15g fat, 19g carbs, 32g protein)
Totals:1590 Calories, 33g fat, 125g carbs, 205g protein

Regenvelc
11-03-2004, 08:24 AM
November 3rd, 2004

10:15 - Protein Drink w/ 1 1/2 scoop of whey protein, 1 cup skim milk, and creatine(255 calories, 2g fat, 18g carbs, 44g carbs)
12:30 - Healthy Choice Chicken/Mac and Cheese Dinner(290 calories, 5g fat, 35g carbs, 24g protein)
2:30 - 1 Can of Tuna and Beef Jerkey(310 calories, 5g fat, 16g carbs, 53g protein)
4:30 - Natural PB Sandwich(280 calories, 16g fat, 22g carbs, 12g protein)
7:00 - 1 Chicken Breast and 1 Cup of Brown Rice(320 calories, 5g fat, 33g carbs, 38g protein)
9:30 - 1 Whole Egg, 3/4ths cup of Egg beaters, low fat cheese(205 calories, 5g fat, 6g carbs, 33g protein)

11:15 - 11:30

HIIT Training - Wow is that tough, it sucks running battling a cold and it being cold as hell out. But I did it, I am lifting legs tomarrow, I think I am too sick today to go to the gym, I dont want to spread anything.

Mannequin
11-03-2004, 08:28 AM
ok cool, Diet looks good. I am being nit picky but try to spread the protein out like you did on day 2. It'll be the most beneficial. And where in the hell did you find brown rice that has 1cup servings?! Man that sounds so tasty right now. Damn this CKD.

Keep it up, duder :)

Regenvelc
11-03-2004, 08:44 AM
ok cool, Diet looks good. I am being nit picky but try to spread the protein out like you did on day 2. It'll be the most beneficial. And where in the hell did you find brown rice that has 1cup servings?! Man that sounds so tasty right now. Damn this CKD.

Keep it up, duder :)

Thanks dude.

Marsh Brown Rice has 1/2 cup servings that make 1 cup servings cooked.


It was good!

Anyway, i am not going to lift today as I am working to get over a horrible cold, so I am pushing my leg day back again one day, but I am going to do some abs.

Yeah, I know I liked day two also, my first day I quit eating cuz time flew by for half of the day and I wasnt hungry at all.

Regenvelc
11-04-2004, 07:19 AM
November 4th, 2004


8:45 - Preworkout Protein Drink w/ creatine(200 calories, 2g fat, 16g carbs, 32g protein)
11:00 - Postworkout Protein Drink(205 calories, 2g fat, 16g carbs, 32g protein)
12:05 - 1 Chicken Breast and 1 Cup of Brown Rice(320 calories, 5g fat, 33g carbs, 38g protein)
2:45 - Smart Ones Ravioli Florentine Meal and String Cheese(280 calories, 8g fat, 34g carbs, 18g protein)
4:15 - Salami Pieces and 3 Things of string cheese(290 calories, 18g fat, 0g carbs, 32g protein)
7:15 - Beef Jerkey and Peanuts
9:20 - 2 Ham and Cheese Wraps

Totals:1935 calories, 65g fat, 145g carbs, 212g protein

Workout - I felt real good about this workout
Warmup - Bike for 5 minutes
Squats - 235 x 6, 235 x 6, 225 x 6, 225 x 6
Straight Legged Deadlifts(Dumbells) - 50 x 8, 50 x 8
Leg Curls(I found a machine, it is a pain to use so I am going to figure it out) 90 x 12, 90 x 12
Seated Calf Extensions(ohh it burns) - 205 x 10, 225 x 10, 225 x 10, 255 x 23(burned them out)

Regenvelc
11-05-2004, 07:34 AM
I am at home, so no diet for me this weekend, but when I get back I am not going to break it until Thanksgiving. And then after that until the xmas season.


Workout:
Military Press(Machine): 161 x 8, 161 x 8
Shoulder Press: 45 x 8, 45 x 8
Lateral Raises: 30 x 8, 30 x 8
Tricep Exensions: 60 x 8, 60 x 8
Decline Skullcrushers: 50 x 8, 50 x 10
Dumbell Curls: 35 x 8, 35 x 8
Preacher Curls: 45 x 8, 45 x 9
Hammer Curls: 20 x 13 - Burn outs

Regenvelc
11-05-2004, 08:11 AM
I got a question, my biceps, shoulders, and triceps are growing at an increased rate than anything else. Is that because my cheat day is always a day after biceps so they get more calories to rebuild on? My chest isnt growing as quickly as my biceps and co.

Thanks.

Regenvelc
11-07-2004, 09:11 AM
November 7th, 2004

10:30 - 2 Ham and Egg Wraps(296 calories, 10g fat, 26g carbs, 39g protein)
1:00 - 1 Tuna Pouch and 1 Slimfast Low Carb Drink(280 calories, 10g fat, 6g carbs, 39g protein)
4:30 - Tuna and Peanuts(320 calories, 17g fat, 5g carbs, 41g protein)
10:45 - Peanuts(340 calories, 28g fat, 10g carbs, 16g protein)

11:30 - 12:30
Walked on the tredmill at a 10% incline at an average speed of 3.27 MPH, if I go much faster than that it blows a fuse, but oh well.
60 Minutes, 3.27 Miles, 646.9 calories burnt
Notes:
I am starting a new workout routine and stuff, I am moving to a 4 day split with more reps in there. I also have 2.5 hours of cardio loaded up for the week.

Regenvelc
11-07-2004, 11:01 AM
My new workout, I am going to start.

Sunday
Cardio
Elliptical Trainer - 1 Hour
Monday
Chest
Bench Press 2 x 8
Dumbell Incline Press 2 x 8
Dumbell Flyes 2 x 8
Dips 2 x 8
Triceps
Close Grip Bench Press 2 x 8
Decline Skullcrushers 2 x 8
Tricep Extensions 1 x 10
Biceps
Dumbell/Barbell Curls 3 x 8
Preacher Curls 3 x 8
Hammer Curls Burnout
Cardio
Ellipitical Trainer 30 Minutes
Tuesday
Legs
Squats 4 x 8
Leg Curls 2 x 8
Straight Legged Deadlifts 2 x 8
Calf Raises 4 x 10
Abs
Crunches 4 x 20
Side Crunches 4 x 20
Leg Raises 4 x 10
Wednesday
Rest
Thursday
Back
Deadlifts 2 x 8
Cable Pulldowns(In) 2 x 8
Cable Pulldowns(Out) 2 x 8
Barbell Rows 2 x 8
Biceps
Dumbell/Barbell Curls 3 x 8
Preacher Curls 3 x 8
Hammer Curls Burnout
Cardio
Ellipitical Trainer 30 Minutes
Friday
Shoulders
Military Press 2 x 8
Shoulder Press 2 x 8
Lateral Raises 2 x 8
Shrugs 4 x 10
Cardio
Ellipitical Trainer 30 Minutes
Saturday
Abs
Crunches 4 x 20
Side Crunches 4 x 20
Leg Raises 4 x 10

ryuage
11-07-2004, 12:04 PM
regarding your triceps and shoulders, perhaps when you are benching you are using more of your delts/triceps then your chest... might wanna try wider grip or maybe some db presses.

Regenvelc
11-07-2004, 12:55 PM
regarding your triceps and shoulders, perhaps when you are benching you are using more of your delts/triceps then your chest... might wanna try wider grip or maybe some db presses.


I'll try that, thanks.

Regenvelc
11-08-2004, 08:33 AM
Monday, November 8th, 2004


8:30 - Bowl of Raisin Bran w/ 3/4ths cup of 2% milk(277 calories, 5g fat, 56g carbs, 12g protein)
10:40 - Tuna and Beef Jerkey(310 calories, 5g fat, 16g carbs, 53g protein)
1:00 - Protein Drink w/ creatine
3:00 - Protein Drink
4:30 - Eggs and Beef Jerkey
7:00 - Smart Ones Rigatoni with brocolli and chicken
10:00 - Random Stuff to get my calorie limit, but I am still low, so I need to eat more, but it is healthy stuff.
11:30 - Bedtime Protien Drink
Totals: 1913 calories, 41g fat, 166g carbs, 238g protein

Monday's Workout:
Dumbell Bench Press: 60 x 10, 65 x 8, 70 x 6
Incline Dumbell: 40 x 10, 45 x 8, 50 x 6
Dumbell Flyes: 25 x 10, 30 x 9, 40 x 6
Dips: BW x 10, 8, 6
Decline Skullcrushers: 55 x 10, 65 x 6
Tricep Extensions: 60 x 10
20 Minutes of Cardio on Tredmill 1.09 miles walked on 10% incline - 249 cals burned.

Regenvelc
11-09-2004, 08:54 AM
Tuesday, November 9th, 2004

10:45 - Protein Drink with 1 scoop of whey and creatine
1:00 - Protein Drink with 1 1/2 scoops of whey
2:10 - Tuna, Brown Rice, Cheese, and Hot sauce mixxed, it was actually pretty good.
4:15 - Peanuts and Fat Free Pringles(I eat them cuz it feels like I am cheating when I really am not, 70 cals, 0g fat, 15g carbs, 2g protein per serving, 15 pringles)
6:30 - Chicken

Workout:
Squts: Warmup: 135 x 8, 205 x 10, 225 x 8, 235 x 6, 245 x 4
Leg Curls: 90 x 10, 110 x 8, 130 x 6 - The Leg Curl Machine sucks at my gym
Straight Legged Deadlifts(Dumbells): 50 x 10, 55 x 8, 60 x 6
Calf Raises: 210 x 15, 225 x 15, 245 x 15, 265 x 20
Crunches: 2 x 20
Side Crunches: 2 x 15(both sides)
Leg Raises: 2 x 10

Regenvelc
11-10-2004, 10:35 AM
Wednesday, November 10th, 2004

Woke up at 11:30

Food:
12:00 - 1 Whole Egg and 3/4ths cups of Egg Beaters
2:15 - Protein Drink w/ 2 scoops of whey protein and creatine - its starting to taste better at least.
4:15 - Chicken and Pringles
7:30 - Tuna and String Cheese
9:30 - Smart Ones Ravoli(yum)
11:30 - Peanuts and Protein Drink

Totals: 1675 calories, 43g fat, 94g carbs, 234g protein

Regenvelc
11-11-2004, 08:47 AM
Thursday, November 12th, 2004

Woke up at 10:30

10:45 - Protein Drink w 2 scoops of whey and creatine.
12:30 - Protein Drink w 2 scoops of whey
1:45 - Healthy Choice TV Dinner and String Cheese
4:30 - Tuna and String Cheese
6:30 - Chicken and Rice
8:30 - PB Sandwich
10:30 - Random stuff.

Totals: 2015 calories, 59g fat, 149g carbs, 234g protein

Yay my calories are getting up there. Time to get big. :)


Workout - Back and Biceps
Deadlifts: 135 x 12, 185 x 10, 205 x 8
Cable Pulldowns(Palms In): 120 x 10, 130 x 8, 140 x 6
Wide Grip Cable Pulldowns(Palms Out): 120 x 10, 130 x 8, 140 x 6
TBar Row: 45 x 10, 55 x 8, 60 x 6
Dumbell Curls: 30 x 8, 30 x 8, 25 x 7
Preacher Curls: 45 x 8, 45 x 7
Hammer Curls: 20 x 13
Cardio: 10 minutes, 114 calories - I wasnt feeling well

Regenvelc
11-12-2004, 09:43 AM
Food:
Preworkout: Protein Drink w/2 scoops of whey and creatine and 2 pieces of bread(my friend offered me some cinnamon bread, yum)
Postworkout: Protein Drink w/2 scoops of whey




Workout: Shoulders
Military Press: 105 x 8, 115 x 6, 125 x 4
Shoulder Press(Dumbells): 45 x 8, 50 x 6, 55 x 4
Lateral Raises(Dumbells): 30 x 8, 35 x 6, 40 x 4
Shrugs: 135 x 10, 185 x 10, 205 x 10

No Cardio today because my day is jam packed.

Regenvelc
11-14-2004, 01:19 PM
November, 14th, 2004



1:30 - Chicken Wings(440 calories, 30g fat, 2g carbs, 40g protein)
4:30 - Tuna(150 calories, 3g fat, 0g carbs, 33g protein)
6:30 - Protein Drink with 2 scoops of whey and creatine(220 calories, 3g fat, 6g carbs, 46g protein)
8:00 - Smart Ones Rigatoni(240 calories, 4g fat, 39g carbs, 16g protein)

Regenvelc
11-15-2004, 09:08 AM
I fell off the wagon hard this weekend from friday to sunday, but monday is a new week and time to get back on it.


November 15th 2004

11:00 - Eggs(1 Whole, 1 Cup Egg Beaters)(190 calories, 5g fat, 5g carbs, 30g protein)
2:30 - Protein Drink w/ 2 scoops of whey and creatine(220 calories, 3g fat, 6g carbs, 46g protein)
5:30 - Tuna and an Apple

Workout - Chest and Triceps
Dumbell Bench: 50s x 12, 60s x 10, 65s x 8, 70s x 6
Incline: 50s x 10, 55s x 8, 55s x 6
Flyes: 30s x 10, 35s x 8, 40s x 6
Dips: BW x 10, 8, 6
Dumbell Skullcrushers: 25s x 10, 25s x 7, 25s x 5
Dumbell Extensions: 60 x 6 - Failure
My Triceps are shot

Regenvelc
11-15-2004, 08:41 PM
Arg, I have dieted for so long now, since like Feb, so I am taking a slight break until the New Years. I am upping my calories by 500 calories and eating around 2500 calories a day for a slight bulk. I figure allocate 500 - 700 calories per meal then 250 calores for each shake, which will be around 2200 - 2500 a day. When I eat 1700 a day my choices of what I can eat but with 2500, I can have some mac and cheese if I choose, maybe some speghatti, it is just easier. I can get back on my diet then after new years for spring break.

Regenvelc
11-16-2004, 07:31 AM
November 16th, 2004

Woke up at 9:00

Breakfast - 9:15: 2 Whole Eggs, 1 Cup Egg Beaters, 2 Pieces of Wheat Bread with Light Butter on them - 430 calories, 19g fat, 22g carbs, 40g protein
Pre-workout - 10:30: Protein Drink w/ 1 scoop of whey and creatine - 110 calories, 2g fat, 3g carbs, 23g protein
Post-workout - 12:30: Protein Drink w/ 1 scoop of whey - 110 calories, 2g fat, 3g carbs, 23g protein
Lunch - 1:30: Mac and Cheese mixed with Tuna - 540 calories, 16g fat, 52g carbs, 41g protein
Mid-Day - 4:00: Protein Drink w/ 2 scoops of whey - 230 calories, 3g fat, 6g carbs, 46g protein
Dinner - 7:15 - Chicken Breast, Green Beans - 360 calories, 6g fat, 37g carbs, 42g protein
Before Bed - 10:00 - Mac and Cheese mixed with Tuna - 540 calories, 16g fat, 52g carbs, 41g protein
Totals: 2320 calories, 64g fat, 175g carbs, 254g protein

Workout:
Squats - 135 x 12, 205 x 10, 225 x 8, 245 x 6, 255 x 4
Straight-Legged Deadlifts(dumbells) - 50s x 10, 55s x 8, 60s x 6
Hip Extensions - BW + 25 x 10, 8, 6
Calf Raises - 225 x 15, 245 x 15, 255 x 15, 265 x 20
Crunches: 2 x 20
Side Raises: 2 x 15(both sides)
Leg Raises: 2 x 10
Cardio: Bike for 21 minutes 5 Minute Warmup, 5 Minute going at it hard, 3 minute cooldown, 5 minute going at it hard, 3 minute cooldown

Regenvelc
11-17-2004, 08:36 AM
Woke up at 10:00


10:15 - 2 Whole Eggs 1/4th cup of egg beaters(all I have :()(170 calories, 9g fat, 3g carbs, 18g protein)
12:15 - Protein Drink w/ 2 scoops of whey and creatine(220 calories, 3g fat, 6g carbs, 46g protein)
12:45 - Fish and Mac and Cheese(490 calories, 16g fat, 53g carbs, 29g protein)
4:30 - Ham and Cheese Wrap
7:00 - Mac and Cheese and Chicken

Regenvelc
11-18-2004, 11:55 AM
November 18th, 2004

Woke up at 10:30

10:35 - Protein drink w/ creatine and 2 scoops of whey
12:15 - Protein Drink w/ 2 scoops of whey
12:45 - Tomato Soup and a Turkey Sandwich


Workout:
Deadlifts: 135 x 12, 155 x 10, 175 x 8 - I hate these, so I do light weight with higher reps, because when I get too heavy, it doesnt feel like I am doing them right.
Cable Pulldowns, Palms in: 110 x 10, 130 x 8, 150 x 6
Wide Grip Cable Pulldowns, Plams out: 110 x 10, 130 x 8, 150 x 4(failure)
One Armed Rows(dumbells): 60s x 8, 60s x 8
Dumbell Curls: 25 x 10, 30 x 8, 35s x 4(left arm failed and I want to work that back to my right arm)
Hammer Curls: 20 x 12 - Burnouts
Biked for 10 minutes - I wasnt feeling 100% today so I cut back on cardio, i felt like I was going to throw up all workout.

Regenvelc
11-21-2004, 12:59 PM
I missed the update on Fri and Sat, so here they are.

I didnt watch my diet, I am starting to feel like ****, so I am going to start watching it again, I feel bloated and such :(.

I have a tredmill at home, so I am going to do 30 mins on it every day after I lift this week when I am at home.

Friday:
Ran 1/2 Mile
Military Press on Smith Machine: 90 x 12, 120 x 10, 130 x 7, 130 x 5 - Weight is minus the bar.
Dumbell Shoulder Press: 40 x 10, 45 x 8, 50 x 6
Lateral Raises: 25 x 7, 20 x 8, 20 x 6 - I learned the correct form, I was doing bentover flyes thinking they were lateral raises, but I got them correct now.
Shrugs: 185 x 10, 205 x 10, 205 x 10, 175 x 10
Reverse Curls: 42.5 x 10, 42.5 x 8, 52.5 x 8

Saturday: Tredmill for 30 minutes, burned 340 calories
I also did Abs, Crunches, Side Crunches(Both sides), and Leg Raises
Sunday: Tredmill for 30 minutes, burned 365 calories

Regenvelc
11-22-2004, 07:57 AM
November 22, 2004


WOrkout:
I have Chest/Triceps and 30 minutes to an hour on the tredmill. I am off my diet, but I am not going to eat straight greasy ****.


Dumbell Bench Press: 55 x 12, 65 x 10, 70 x 8, 75 x 6
Dumbell Incline Press: 50 x 10, 55 x 8, 60 x 6
Dumbell Flyes: 30 x 10, 35 x 8, 40 x 6
Dips: BW x 10, BW x 8, BW x 6
Dumbell Decline Skull Crushers: 25 x 10, 30 x 7, 25 x 6
Dumbell Tricep Extensions: 60 x 4


I am doing 30 minutes of Cardio on the tredmill later today.

Regenvelc
11-23-2004, 12:00 PM
November 23rd, 2004

Legs:
Squats: 135 x 12, 225 x 10, 245 x 8, 265 x 6, 275 x 4
Leg Curls: 115 x 10, 125 x 8, 135 x 6
Calf Raises: 280 x 10, 280 x 10, 230 x 10, 230 x 10
Ab Work


My hamstrings have been killing me, I think its because I started doing the tredmill daily, so I am going to give them a break.

Regenvelc
11-29-2004, 10:18 AM
Monday 29th, 2004


After being off my diet all week I am getting back on it. Ran into some **** in right now and I wont be able to weighttrain while I for this week, so I am taking a week off, but I am going to do cardio and be on my diet starting again starting now.