View Full Version : before...hopefully

04-23-2005, 03:26 PM
Hey all. New member here. I'm 27, 5'11" 159lbs. and 16% BF as of right now. (according to my birth certificate and scale) I've never been too serious about my body, longest I've worked out consitently was like 8 months or so, with some intermittent bursts here and there, but always been pretty active. I've always been a 'skinny' guy framewise, and I'm finally going to make a serious effort to put on muscle. I have really thin forearms, so I look rail thin to most people, but actually I'm not completely emaciated. I also have always had a bit of a spare tire/love handle thing going on, I think it's genetic, and I'd like to get rid of it the best I can.

I indend to do the ever popular and elusive add bulk, lose body fat program by finally eating properly and working out. My main goal is to be bigger and more cut and get rid of the belly and lower back flab. I've been lurking around here for a few weeks (thanks!!) and hitting the gym and supermarket hard for the past two weeks. I started a fitday eating journal (http://www.fitday.com/WebFit/PublicJournals.html?Owner=coregis) yesterday to track my diet and my workouts are something like this:

Day 1 = upper body
db bench press 3X8
cable rear pulldown 3X8
concentration curls 3X8
incline db press 3X8
pullups 3Xmax
bent over row 3X8
tricep pushdown 3X8
lateral raise 3X8
shrugs 3X8

Day 2 = lower body
squats 3X8
deadlift 3X8
leg extension 3X8
leg curl 3X8
calf press 3X12

Day 3/ 1 weekend day = cardio
jsut started getting my endurance up... soon to be HIIT sprint/jog routine, alternated with longer running/bike sessions.

rinse, repeat

I'm back in school, so unfortunately my sleep sucks, but I'm working on it. The summer should be better. I think everything is in line for success, but any constructive criticisms or wisecracks more than welcome. Here's the before pictures: (no wheels; I deadlifted for the first time ever and did squats on the same day two days ago and it kills to flex still, but they're skinny like the rest of me except my deceptively large gut)

http://img68.echo.cx/img68/8642/42305back6il.th.jpg (http://img68.echo.cx/my.php?image=42305back6il.jpg)
http://img68.echo.cx/img68/1061/42305backflex3fs.th.jpg (http://img68.echo.cx/my.php?image=42305backflex3fs.jpg)
http://img68.echo.cx/img68/4492/42305front7xa.th.jpg (http://img68.echo.cx/my.php?image=42305front7xa.jpg)
http://img68.echo.cx/img68/84/42305frontflex2uf.th.jpg (http://img68.echo.cx/my.php?image=42305frontflex2uf.jpg)
http://img68.echo.cx/img68/7466/42305frontflex28ft.th.jpg (http://img68.echo.cx/my.php?image=42305frontflex28ft.jpg)

04-23-2005, 05:44 PM
Diet is looking good bro, You need to eat about 3000 cal a day to bulk, Routine looks good, I would break it all up into a 4 day deal with the lifting though, otherwise you will be spending alot of time at the gym in one day.