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View Full Version : Attack of the Ack - Recording a lifestyle



ianack4life
01-31-2005, 08:30 PM
Alright, I've been in the game awhile now and I'm still a small little bugger. I keep fairly good track of my eating and always catalogue my lifting, but I'll start off today keeping a journal of my progress for reference.



1/31
Goals - To bulk. I have an unusually thick waist for my size, so I'd also love to get more of a T shape. I'll be worried more about that later, I want size NOW.
Current Stats
-Age; 19
-Height; 5'7-5'8
-Weight; 155+lbs
-Arms 14.25
-Chest Around 41in (I'm not sure if this measurement is correct or not - it may be small, I couldn't really take one and flex)
-Waist 30-31in
-Legs 23 1/2in chicken legs
-Backgrond; Lifetime wrestler, became a successful distance runner while in high school, and now I finally want to fulfill my dream of being bigger. Been lifting since about sophmore year in high school, lifting seriously from about my junior/senior year of highschool onward.
-Supplements; Flax seed oil, L-carnitine, Milk Thistle, Multi Vitamin, Optimum Nutrition 100% Whey, Prolab N-large 2

Diet for the day;
Centrum Multi Vitamin
4 500mg Milk Thistle
2 1000mg Flax Seed Oil capsules

Meal 1:
2 Servings - Bowl of Heartland Granola Cereal (240 calories per serving, 50 calories from fat 6grams of protein, 4g dietary fiber, 13g sugar, 3g monosaturfated fat) with 2% milk.
Protein Shake with water - 220 calories, 46grams protein

Meal 2:
N-large 2 Weight Gainer Shake - 580calories, 52grams of protein, plus 2% milk.

Meal 3:
Tuna + mayo on wheat bread, romaine lettuce, tomatoe, 1 slice american cheese

Pre workout Shake
110calories, 23grams of protein

Post workout shake
110calories, 23 grams of protein

Meal 4:
Peanut butter and banana on whole wheat bread

Meal 5:
About 14-16oz of wheat pasta, spinach, brocolli, grilled chicken breast, olive oil, and parmesan cheese

Meal 6:
2 Dannon yogurts - 150calories each, 6 grams of protein each

***I know I'm heavy on the protein shakes/weight gainer but its hard for me to stomach so much whole food and also I'm always on the run right now.


Workout for the day - Wannabebig Routine #1
Flat Barbell Bench Press - 160x8, 165x6
Low Incline DB Press - 60x6, 65x6
Dips - Body weight x 10, Body weight x 10

Chin ups - Bodyweight x 7, Bodyweight x 7
Deadlifts - 275x6, 275x5
T bar rows - 100x6, 100x6
Shrugs - 70x10 + 30second static hold

I'm trying this routine with less volume than I'm accustomed to and staying a little further away from failure than usual. Hopefully I'll see the results I want.

orbital
01-31-2005, 10:36 PM
Some good deadlift strength there. Good luck with your goals bro.

andy51
01-31-2005, 10:45 PM
Lookin good man, keep it up

ianack4life
01-31-2005, 10:46 PM
Some good deadlift strength there. Good luck with your goals bro.


Thanks, but it was the first time in like 6 months that I did regular deads. I should be lifting a lot more but they weren't in any of my old routines. I always did SLDL, now I do both.

On that note, the gym owner got all pissy when I was dropping the weight to reset. Coming over to myself and my two lifting partners saying, "Do I really need to say it?" Out of shape, over the hill, moron that has not a clue about lifting. I basically told him to **** off, dont bother me when I'm lifting.

ianack4life
02-01-2005, 09:14 AM
2/1/05


Weight this morning after 10hours of sleep - 157.5lb

Centrum Multi Vitamin
4 500mg Milk Thistle
2 1000mg Flax Seed Oil capsules
2 100mg L-caritine

Meal 1;
Protein Shake - 220calories, 46grams of protein
2 Servings of Heartland Granola Cereal (240 calories per serving EACH, 50 calories from fat 6grams of protein, 4g dietary fiber, 13g sugar, 3g monosaturfated fat) with 2% milk.

Meal 2;
N-large 2 and 2% milk - 580calories, 52 grams of protein + milk cals/protein.

Meal 3;
2 Dannon Yogurts - 150calories each, 6grams of protein each, and 26g sugar.

Preworkout Shake;
110 calories, 23grams protein

Postworkout Shake;
110 calories, 23grams protein

Meal 4;
Steak filet/ribeye
Package of baby carrots - 30cals, 1gram protein
2 Pieces Whole wheat toast - 180calories Combined, 8grams of protein
16oz glass of skim milk

Before bed Protein Shake - 220cals, 46grams of protein
1 Banana

And 4 Twizzlers!! :evillaugh

Ab workout for the day
Decline Board crunches - 25lbs x 10, 45lbs x 10, 55lbs x 10

Fitness ball situps - 10lb medicine ball x 20 situps

Leg ups - Bodyweight x 20

Abcore Machine Oblique crunches - 10 reps each side, 30lbs of weight.

PizDoff
02-01-2005, 10:45 AM
Hey hey! Good luck with your goals and staying dedicated.


Are you still wrestling these days?

ianack4life
02-01-2005, 11:57 AM
Hey hey! Good luck with your goals and staying dedicated.


Are you still wrestling these days?


I wrestled from 3rd grade until my sophmore/junior year. I miss and missed it like hell when I quit, but I just didn't want to half ass anything - thats not me. I felt like the passion had left me and I couldn't give it my 100% so I ended it. Everyone told me how I was good, blah blah blah and tried to get me back but I just focused on lifting and running after that.

I still get the bug to wrestle a lot, I'll never let go of my penetration/drop step and double leg take down if I'm messing around. I feel like I could go out on the mat today and still compete with some pretty good wrestlers.

Anyway, that was the old me and the new me has been lifting ever since and has new commitments like a long term girlfriend, college, and lifting. :bang:


oh fyi, freshman year I wrestled 103lbs and wasn't even that heavy. I was more like 98lbs.

Sophmore year I wrestled 103lbs again. I was underweight until the end of the season when they bumped the class another 2lbs when we had matches 2-3times a week and I started taking protein. I weighed 105-106 when I finished up that season.

I've been lifting and taken protein ever since.

ianack4life
02-01-2005, 06:50 PM
After just taking my measurements - although some may have been incorrect. I'm extremely pissed off, I thought on paper they would better than that.

MUST GET BIGGER.

ianack4life
02-02-2005, 02:55 PM
2/2/05

Weight; 157.5

Meal 1;
Protein Shake - 220 calories, 46grams protein
3 Eggs

Meal 2;
Half N-large 2 Shake w/ 2% Milk - 300calories, 26grams protein

Meal 3;
Peanut butter on whole wheat w/ 1 banana

Meal 4;
Preworkout Shake - 110calories, 23grams protein

Meal 5;
Postworkout Shake - 110calories, 23grams protein

Meal 6;
Whole Wheat Bread + Tuna & mayo.

Meal 7;
Roughly 10oz serving of whole wheat pasta, spinach, broccoli, pine nuts, olive oil and parmesan cheese.

Meal 8;
The greatest thing on earth - a Chicken Caesar Calzinetto from work. Its like a pita bread, chicken, spinach, tomatoes, cheese and sauce.

Meal 9;
N Large 2 Shake - 620 calories, 60grams protein



Workout for the day - LEGS
ATF Squats - 215x6, 225x6, 135x10 banging the bar
Hack Squat Machine - 180x6, 220x6
Straight Leg Deadlifts NO STRAPS, NO CHALK/ECOBALL - 275x6 followed by a Personal Record 315x1
Leg Curls - 80x8, 80x8, 80x8
Standing Calve Raises - 100x8, 110x6, 110x6, 110x6

ianack4life
02-03-2005, 01:10 PM
2/3/05

Weight - 160.5 after 7 hours of sleep and fairly heavy eating a few hours before sleep.



Meal 1;
Protein Shake - 220cals, 46grams protein
2 Eggs

Meal 2;
Tuna + mayo on whole wheat
Dannon yogurt
1/2 pint/quart? of 2% milk

Meal 3;
Half N Large II Shake - 320cals, 30grams protein

Meal 4;
Half N Large II Shake - 320cals, 30grams protein

Meal 5;
Peanut Butter and 1 Banana on whole wheat

Meal 6;
Wheat pasta, spinach, brocoli, chicken.

Meal 7;
Protein Shake - 330calories, 69grams protein



Day off from training.

ianack4life
02-04-2005, 01:47 PM
2/4/05


Weight - woke up at 160lbs

Today proved to be a ****ty day. I have a 101.5 fever, had the chills and felt terrible.

Meal 1;
Protein Shake - 220cals, 46grams protein

Meal 2;
Plain nonfat yogurt with 1/2cup granola

Meal 3;
Peanut butter and 1 banana on whole wheat

Meal 4;
Salad with bacon, cheddar cheese, carrots, etc, no dressing

ianack4life
02-05-2005, 08:59 AM
2/5/05


Well after being sick yesterday I'm down 4lbs, after being up the most in my life. Hopefully I can recover quickly from this.

Alex.V
02-05-2005, 09:51 AM
Damn, man, get healthy! That weight'll come back quickly; I'm sure you're mostly dehydrated and losing glycogen.

ianack4life
02-06-2005, 09:57 PM
Alright after being thrown off for about 3 days, which probably set all my gains back to zero, I shall start this back up tomorrow - eating wise atleast. Hopefully I'll feel 100% and be able to lift again tomorrow as well.

ianack4life
02-07-2005, 07:51 PM
2/7/06

Almost back on track.


Meal 1;
2 Hardboiled Eggs
Protein Shake - 330 calories, 69grams protein

Meal 2;
Tuna, american cheese, tomatoe, lettuce on whole wheat.

Meal 3;
2 Hardboiled Eggs

Meal 4;
Peanut butter and jelly on whole wheat.

Meal 5;
N Large 2 Shake - 300 calories, 30grams protein

Meal 6;
Caesar Salad
Whole wheat pasta, broccoli, spinach, pinenuts, olive oil.

ianack4life
02-08-2005, 08:22 PM
2/08/05

Weight - haven't stepped back on the scale, since after I got sick and lost weight.

Meal 1;
Plain Nonfat yogurt + granola

Meal 2;
N Large II Shake - 620 calories, 60grams protein

Meal 3;
Peanut butter on whole wheat

Meal 4;
N Large II Shake - 310 calories, 30grams protein

Meal 5;
Tuna on whole wheat

Meal 6;
Wheat pasta and grilled chicken


I'm going to start going back to the gym tomorrow, continuing with my WBB Routine #1. Its been one week since I was in the gym, hopefully combined with the sickness and poor eating I haven't become more of a weakling.

ianack4life
02-10-2005, 01:28 PM
2/09/05

Weight - 157

First workout in a week after being sick!

Meal 1;
Protein Shake - 110 calories, 23grams protein

Meal 2;
1/2 N Large II Shake - 370calories, 34grams protein

Meal 3;
Wheat pasta


Meal 4;Preworkout Shake;
110 calories, 23 grams protein

Meal 5;Postworkout Shake;
110 calories, 23 grams protein


Meal 6;
Tuna and mayo on whole wheat

Meal 7;
N Large II Protein Shake - 640calories, 60grams protein

Meal 8;
Wheat pasta


Workout For the Day

Flat BB Bench press - 135x6 explosive, 175x4, 185x2 PR, 190x1PR, 135x5 explosive
Low Incline DB Press - 65x6, 65x6
Dips - Bodyweight x 15, Bodyweight x 15

Chin ups - Bodyweight x 8, Bodyweight x 7
Deadlifts - 295x4, 275x4
T Bar Rows - 110x8, 110x8
Shrugs - 70x10, 70x10

ianack4life
02-10-2005, 01:31 PM
2/10/05

Weight - 157.5

Boy am I tired.



I'm trying to start log my meals on fitday.com but I can't find everything that I want on there. Still have to figure that out a bit.

Calories - 3521

http://img65.exs.cx/img65/3732/2113nr.th.jpg (http://img65.exs.cx/my.php?loc=img65&image=2113nr.jpg)

Workout for the Day - Abs + lagging parts

Decline Crunches - 3 sets of 10reps x 55lbs
Fitness Ball Crunches - 25reps x 12lb medicine ball
Leg Ups - 20
Ab Core Oblique Machine - 30reps (15 to each side) x 40lbs

Ez Bar Curls - 80x6, 90x3
Hammer Curls - 35x5
Wide Grip Chins - Bodyweight x 6

ianack4life
02-10-2005, 11:07 PM
Alright, just started logging with Fitday.



My chest is so sore from my workout two days ago and I'm feeling a little burnt after lifting such heavy weights for me.

Canadian Crippler
02-10-2005, 11:38 PM
The wonders of weight gainer. I'm trying to hit 5000 with only foods and I am DIEING here.

Anyways great job on everything so far, and lookin forward for more to come!

ianack4life
02-12-2005, 10:56 AM
2/11/05

Weight after 10-11hours of sleep - 158-158.5


Today I was more relaxed on what I ate. My calories broke down to be about 32% fat, 35%protein, and 33% carbs.

Calories - 3339

I would like to keep my bulk as clean as possible, considering I already have enough bodyfat on me for my likes - i hate being borderline chubby in the gut!.

http://img238.exs.cx/img238/5418/untitled1ha.th.jpg (http://img238.exs.cx/my.php?loc=img238&image=untitled1ha.jpg)


Workout for the Day - Legs + shoulders
Squat - 225x6, 235x5, 245x2
SLDL - 275x4 no straps (i lost my grip), 295x3 straps
Leg Curls - 80x8, 80x8, 80x8
Standing Calf Raises - 100x10, 100x10, 100x10

DB Military Press - 40x8, 50x6

Wide Grip Chin Ups - Bodyweight x 8, Bodyweight x 7

pruneman
02-12-2005, 11:19 AM
Nice sessions in here. The SLDLs are looking ace.

ianack4life
02-12-2005, 01:13 PM
Nice sessions in here. The SLDLs are looking ace.


Yeah now I just need to get my bench, military press, and squat up to be content with my weights lifted.

ianack4life
02-14-2005, 10:51 PM
2/14/05

Weight - 159.5

Calories - 3405

Protein - 35%
Carbs - 45%
Fat - 20%

http://img135.exs.cx/img135/4043/2140bn.th.jpg (http://img135.exs.cx/my.php?loc=img135&image=2140bn.jpg)

Workout for day - Chest/Back

Flat BB bench pres - 165x8, 175x4, 135x8 explosive
Low Incline DB Press - 70x4, 70x6
Dips - 26 1/4lbs x 8reps, 26 1/4lbs x 7reps

Chin Ups - Bodyweight x8, 26 1/4lbs x 2, Bodyweight x6
Deadlifts - 225x8, 275x5
T Bar Rows - 120x5, 125x7, 125x6
Shrugs 75x8, 75x10

Wrist Roller - 6 1/4lbs, 16 1/4lbs, 26 1/4lbs
Hammer Curls - 40x2
Bicep Curls - 40x3

ianack4life
02-15-2005, 09:58 PM
2/15/05


Weight - 158lbs after 10hours of sleep and being completely drained.


Calories - 3635
Carbs - 45%, Protein - 32%, Fat - 24%
http://img226.exs.cx/img226/5192/2150vm.th.jpg (http://img226.exs.cx/my.php?loc=img226&image=2150vm.jpg)

I woke up late so even more of my daily caloric intake was comprised of weight gainer shakes than usual.

Day Off From Training

ianack4life
02-18-2005, 11:09 AM
2/16/05

Weight - 160.5lbs ...getting a little too fat and not nearly muscular enough for my tastes.


Calories - 2895 Im not sure if this count is accurate or not...it may be low.
Carbs - 45%, Protein - 26%, Fat -29%



http://img102.exs.cx/img102/2945/2166hf.th.jpg (http://img102.exs.cx/my.php?loc=img102&image=2166hf.jpg)


No workout for the day, I had to do a paper and work.

ianack4life
02-18-2005, 11:19 AM
2/17/05

I only got 4 hours of sleep last night.

Calories - 2605 These calories are off I believe. Its hard to gauge when I had some food from the restaurant I serve at and they have no nutrition information.

http://img165.exs.cx/img165/7537/2173ui.th.jpg (http://img165.exs.cx/my.php?loc=img165&image=2173ui.jpg)


Workout for the Day - Shoulders I modified the workout from Legs to shoulders because I was too weak after only 4 hours of sleep, for a leg workout.

Dumbell Military Press - 45x7, 45x6, 40x8
Front Raise - 30x8, 30x8, 35x4
Side Raise - 15x10, 15x10, 15x10
Upright Row - 70x6, 70x6
Rear Delt Machine - 60x8, 60x8, 80x5

Chin ups - Bodyweight x 8

ianack4life
02-18-2005, 11:32 PM
2/17/05

Weight - Unknown.


Calories - 3140 Not including my ground beef, cheese, lettuce, tomatoe, taco shell dinner.
Protein - 27%, Carbs - 44%, Fat - 29%

http://img62.exs.cx/img62/3362/2188kd.th.jpg (http://img62.exs.cx/my.php?loc=img62&image=2188kd.jpg)

Workout for the Day - Legs + Arms

Squat - 225x6, 245x4
SLDL - 295x3 No straps, 295x3 No straps
Leg Curls - 80x8, 80x8, 80x8
Standing Calf Raises - 100x10, 100x10, 100x10, 100x10

Dips - Bodyweight x 14, Bodyweight x 13
Close Grip Bench - 115x8, 135x6, 135x5
Ez Bar Curls - 90x4, 90x4, 90x4
Hammer Curls - 35x5, 35x5

Chin ups - Bodyweight x 8

ianack4life
02-21-2005, 09:19 PM
I didn't fitday the last two days worth of calories. There were too many homemade foods to go through the trouble to even try to guess the calories.

2/21/05

Calories -3585
Protein - 33%, Carbs - 37%, Fat - 30%

http://img134.exs.cx/img134/3968/2218ra.th.jpg (http://img134.exs.cx/my.php?loc=img134&image=2218ra.jpg)

Workout For the Day - Chest/Back/Abs

Flat BB bench press - 175x5, 185x3
Low Incline DB Press - 70x6, 65x7
Dips - Bodyweight x 14, Bodyweight x 14

Chin Ups - Bodyweight x 8, Bodyweight x 8, Bodyweight x 6
Deadlifts - 275x5
T-Bar Rows - 115x8, 135x5
Shurgs - 80x10 + static hold, 80x10 + static hold

Wrist Roller - 1set, 26 1/4lbs
Hammer Curls - 35x6, 40x2

Weighted Decline Crunches - 55lbs x 10, 55lbs x 10
Oblique crunches on decline board - 30 crunches with 2 exercise powerbands

ianack4life
02-24-2005, 04:26 PM
Alright, for the past couple days I've been watching what I've been eating but haven't been going to fitday to log calories or stepping on the scale.

The bulk got me to about 161lbs maybe more now, with pretty much no signs of muscle gain whatsoever that I can see other than the gains that are in my traps that can be attributed to me deadlifting more often. The only nice part about taking in sufficient calories was the increase in some weights lifted, but other then my bench (which should be far higher than it is now and should have been for quite some time) I haven't seen that many increases.


So basically I put on another 6lbs of fat and have gotten far too chunky for my tastes...when the stomach starts to stick out past the ribcage, its time to stop even though I'm not nearly big enough.

I'm going to try to cut down for summer so even if I don't have very much size, I'll have some shape. From there, I'm going to be taking in quite a few protein shakes to keep my protein intake way up there and attempt to slowly gain some muscle over time and go up in weights lifted and lean body mass.

ianack4life
02-25-2005, 05:14 PM
2/25/05


Workout for the day - Shoulders/bis/tris/abs


Dumbell Military Press - 45x8, 50x4, 50x4
Front Raise - 30x8, 30x8
Side Raise - 20x8, 25x4
Rear Delt machine - 80x5, 80x5

Cable Preacher Curls - 60x8, 60x8
Straight Bar Curl - 85x4

Dips - Bodyweight x 15, Bodyweight x 12
Rope Pushdowns - 60x8, 70x8

Chins ups - bodyweight x 8, bodyweight x 6

Decline Situps - 55x10, 55x10