View Full Version : The Dapper Don, Round II

04-07-2005, 01:04 PM
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Here's my second try at getting stronger, and I'd like to keep a journal along with the rest of you all.

When I first came to WBB I was a fairly skinny guy. About 20 y/o, 6'1", and 155lbs. With all of your advice, I went from 155 to 185 in about 5 months or so. Things were great and it really helped me out in my martial arts training, I was turning into a monster. However, about a year ago, school became too intense and I stopped training completely.

Now that I have my degree, I've also seemed to gain a chubby/lean body (odd huh). And its been fairly difficult to meet attractive girls... I'm 22 yo and about 200lbs now. I was 220lbs 3 months ago but several weeks in Brasil helped me shed the first 20! I was thinking about getting into some sort of physical activity again, and I figured, I might as well just focus on my body instead.

So here I am, starting all over again.

My routine looks somewhat like this:
(I haven't planned a concrete schedule yet)

MT,TH,F - wake up b4 work, run 1 mile, 10 min on stairs, 30 min of abs
M - Chest / T - Bi's / W - Rest / TH - Back / F - Tri's / S - Legs / S - Rest
And occasionally run more after work on any of these days

I eat a lot of small meals throughout the day, which mainly consists of: chicken, wgw bread, brown rice, bananas, misc fruit, sushi, and carbwell bars

Current Goal:
I think my current goal is to loose weight right now. I believe my BF is around 17-18% even though I look fairly lean w/ clothes on. I want to drop it down to < 10% and from there, start bulking up. I'm not quite sure, but it seems like thats the way to go...

Anyway, thanks for the look, I'll try to post up all those vital states and workouts ASAP.

04-08-2005, 11:22 AM
Night Session (BACK - Kept it simple)
Jogged for a mile at 5.0
3x Seated Row (very light)
3x Pull-ups
2x Front Pulldown s/s 3x Parellel Grip Pulldown
3x Incline Row
3x Close-Grip Pulldown

1800 3 chicken tacos
2000 2x protein shake, 1 oz tuna

Totals, Thursday:
Cals 2004
Fat 35g
Carbs 264g
Protien 167g

Morning Session
20min Bicycle level 10
60x sit-ups
60x crunches
60x assisted crunches
60x sit-ups

0545 2 oz tuna, 1 protein shake, 1 wgw bread, natural grapefruit juice, multi-v
0730 2 slices raisin bread
0900 coconut juice
1000 carbwell bar
1100 2 chicken breasts
1230 1 orange, 1 grapefruit, 1 healthy pop kettle corn
1500 carbwell bar, 1 apple

Totals so far:
Cals 1308
Fat 20g
Carb 175g
Protein 121g

04-09-2005, 12:37 AM
Night Session (Triceps- A lil fatigued)
3x Close-Grip Bench Press
3x Lying Triceps Extension Barbell s/s LTE Dumbbell
3x Pushdown s/s Bench Dip

6x10 Weighted Veritcle Leg/Hip Raise
6x10 Incline Leg/Hip Raise

2000 3 slices roast beef, spaghetti sauce
2030 2x protein shake
2100 1 bowl of raisin bran

Totals, Friday:
Cals 2231
Fat 32g
Carbs 293g
Protien 212g

04-09-2005, 03:05 AM
hey man you should probly through in dome deadlifts into your back day, everyone raves about them and i just put em in mine.

And all the best with your goals.

04-09-2005, 11:13 PM
Thanks Matt, actually, I threw in some deadlifts today. Can't forget about those!

Single Session (Legs)
1mi Jog
3x Lying Leg Press
3x Deadlift
3x Sumo Squat
3x Leg Extension s/s Lying Leg Curl

Food (Entire Day):
1 Bowl Protein Cereal w/ ff Milk, 2 eggs, 2 raisin bread, 12 oz tuna, 2 mango, 2 protein shake, 3 carrot juice, 2 bowls spaghetti sauce w/ fresh moz cheese, 2 oz dried dates, 1 grapefruit, 10 strawberries

Cals 2555
Fat 59g
Carb 259g
Protein 255g

Damn, I had way too many calories today. About 300 over. Also, if I'm gonna get serious about this cut, I better drop some of those carbs...

04-10-2005, 08:39 PM
(Rest Day)
Well I didn't quite just rest today, spent several hours at the beach throwing the frisbee around w/ friends. Good amount of cardio.

Food (Entire Day & Planned):
4 cups carrot juice, 4 servings of protein powder, 5 pieces of beef jerky, 2 chicken breasts, 2 carbwell bars, 1 cup of tomato sauce, .5 cup free ff mozerella, 2 cups milk

Add'tl Supplements:
1000mg Flax Oil
1000mg Fish Oil
500mg B12
1 Multi-Vitamin

Cals 1988 (-567)
Fat 44g (-15)
Carb 211g (-48)
Protein 193g (-62)

I accidently went a long period of time w/o eating properly because I was away from the house... Doh! But I think I'm pleased with the numbers.

04-10-2005, 08:46 PM
Weekend Breakdown:

Wieght: 202lbs (+/- 0)
Average Calories: 2195 (+/-?)
Percents from Cals
- Fat: 18%
- Carbs: 42%
- Protein: 40%
- Alcohol: 0%

Visual Changes: None so far.

Next Weeks Goals: Try to do more cardio, eat more protein, & less carbs! Must cut...

04-11-2005, 09:11 AM
I found a calculator Here (http://www.wannabebig.com/article.php?articleid=145) on how to calculate my daily nutritional totals. Right now I estimate that my wieght is 202lbs and my bodyfat % is 18.

I should be eating:
Cals: ~2000 (I've been going over a little)
Protein: 207-298 (should eat atleast 50 more grams per day)
Carbs: 199-248 (should eat about 50 less grams per day)
Fat: 83-99 (should eat 50 more grams per day)

Morning Session
30min Jog level 4.5
3x10 Incline Full Knee Raises
3x20 Weight Knee Raises

Food Totals (w/ planned lunch):
Cals 1403
Fat 41g
Carb 165g
Protein 107g

04-12-2005, 08:48 AM
Night Session (Chest)
I still feel a slight discomfort in my left shoulder, had to keep the wieght low...

3x20 Bench-Press
3x12 Dumbbell Flys
3x12 Assisted Dips
3x20 Pushups

Food Totals:
Cals 2142, Fat 85g, Carb 162g, Protein 194g

Wow, I was really pleased with my totals Monday night. A huge difference was I finally put in the correct nutritional stats for my protein! Huge Difference! I'll try to repeat the same eating pattern today. Plus throw in a few more grams of protein.

Morning Session
Couldn't wake up, body wouldn't allow me to get up. Had to listen today... Plus a small earthquake threw off my sleeping pattern.

Supplements: Flax Oil, Fish Oil, B12, Multi-Vitamin

Early Food Totals (w/ planned lunch):
Cals 1418, Fat 47g, Carb 144g, Protein 120g

04-13-2005, 09:02 AM
Night Session (Bi's and Abs)
3x12 E-Z Bar Standing Curls
4x12 Dumbbell Curls
4x12 Seated Pulley Curls
4x12x25 Weighted Knee Raises
4X12 Slow Declined Sit-ups
30min Jog

Food Totals:
Cals 2227, Fat 76g, Carb 162g, Protein 235g

Morning Session
Couldn't wake up again... Must correct this.

Supplements: Flax Oil, Fish Oil, B12, Multi-Vitamin

Early Food Totals (w/ planned lunch):
Cals 1503, Fat 38g, Carb 121g, Protein 160g

Damn... Do I need to cut fruit out of my diet. Plus I need to find a better protein bar!

04-14-2005, 09:03 AM

Box of Creatine Ether-Ester came in today, 1000gs. Took about 2.5g, half of a normal dose of monohydrate. Tastes like sh_t :)

Night Session (Back)
4x10 Deadlifts
4x12 Barbell Bent-over Row
2x10 Front Pulldown s/s Close Grip Pulldown
3x10 Assisted Pullups
10min Stairs

I felt a nice pump from the CEE. It might be a mind game, but I felt more focused and had a rush of energy. Lovin' it.

Food Totals:
Cals 2004, Fat 46g, Carb 130g, Protein 256g

Morning Session
40min Jog

Supplements: Flax Oil, Fish Oil, B12, Multi-Vitamin

Early Food Totals (w/ planned lunch):
Cals 1339, Fat 48g, Carb 52g, Protein 154g

7 eggs (1 yolk) for breakfast tastes like ****! Today I'm aiming for 100g of carbs.

04-18-2005, 09:05 AM
Didn't have a chance to update this weekend. Too busy cutting! (Sortof) Although it seems my Calories were a lil high @ 2200, I kept my carb count very low for 3 straight days and my protein count nice and high.

2nd Weekend Breakdown:

Wieght: 195lbs (- 7) Craappp... The weights dropping too fast!!!
Average Calories: 2195 (-128) Right on target
Percents from Cals
- Fat: 38% (+20%)
- Carbs: 17% (-25%)
- Protein: 45% (+5%)
- Alcohol: 0%

Visual Changes: Slightly leaner around the bottom rib-cages/high-abs.

Last Weeks Goals: Try to do more cardio, eat more protein, & less carbs!
Challenge Acomplished!

This Weeks Goals: Do exactly what I did last week.

Woke up and jogged for 40 minutes
Chest this afternoon, will edit l8r.