View Full Version : Rookie: Just getting Started...

10-15-2005, 11:44 PM
Well I thought I might actually feel even more motivated to bust my butt if I started a photo album. Here's my start photos. Coming off a major cut....went from 227 May 1 to 167. I've been at this 165-167 for a little over a month and it's time to add some lean mass. Looking to be somewhere around 180-185 lb (5'10''). Tired of all the crack user jokes from my buddies who are used to seeing "tubby".

10-15-2005, 11:51 PM
A couple more.

10-15-2005, 11:56 PM
Nice work on the cut, and you've got a great base to work with.

What's your diet and training look like now?

10-16-2005, 12:22 AM
Breakfast: 1 Cup of Egg Beater's, 1 Wheat Tortilla, Sargento's Low Fat Cheese
MM: Wheat Tortilla w/ 2 TBSP Natty PB, ON Protein Shake
Lunch: (6 oz. Steak, Chicken, or Pork Filet) Steamed Veggie, Turkey Sausage
MA: 1 Cup Nonfat Cottage Cheese & (Pineapple or Applesauce)
Pre WO: Celltech Creatine Shake with a hint of Vanilla Whey
PWO: ON Protein Shake
Bedtime: 1 Cup Cottage Cheese w/ Chipotle & Garlic Hot Sauce

Beverages: Min. 1 Gallon Water, 44 oz. Diet Arizona Green Tea, Tea

Supps: GNC Fish Oil, Creatine, Whey, GNC MultiVitamin

Reading Material and original motivator: Men's Health Magazine

Usually hit around 2100-2400 calories a day. Fat: 65g Carb: 100 g Protein: 210 g Fiber: 25-30g

I think to bulk I've gotta get more calories...but I'm stuffed by the end of the day. I've started to slip in a spoonful of Natty PB, loading up on Guacamole, and making at least one of my protein shakes with nonfat milk instead of water.

No cardio anymore. Was running 2 miles 3x Week and playing softball 5x a week...but I was losing too much weight. Would love to start cardio back up...to bring out the defined abs...but when? Early morning run...workout in evenings?

Workout: 5-6 Days (One week I'll go heavy, the next light, and then pyramids) I just try to keep the body guessing. Is this right?

Day 1: Arms
3 Bicep Exerc.
3 Tricep Exerc
1 Forearm Exerc.
150 Ab Related Crunches (Swiss Ball, Decline Bench w/Weight on chest)

Day 2: Shoulders
8 Shoulder Excerc.
150 Ab Related Crunches

Day 3: Chest
Flat Bench, Incline & Decline Bench, Dumbbell Fly, Machine Press
150 Ab Related Crunches

Day 4: Arms

Day 5: Shoulders

Day 6: Chest

Day 7: Off

Needs some tweaking. I've been neglecting legs like a ******...b/c my partner has no desire. From reading just a few of the the threads, I've noticed they play a larger role than I realize. I mix in a little back occasionally, but there is no dedicated day.

10-16-2005, 12:48 AM
Couple of wedding pics last December! What a porker!

10-16-2005, 04:01 AM
Flab? What flab?

10-16-2005, 04:08 AM
whoa goddamn get those legs trimmed up chop chop!

nice work on that huge cut... crackhead ;)

10-16-2005, 07:39 AM
well done on your cut.

why don't you work your legs?

Canadian Crippler
10-16-2005, 07:52 AM
Congratulations on missing out 60% of your muscle groups.

10-16-2005, 10:55 AM
that's one of the most successful cuts ive seen. You definatley have a great base to work with. Pump

10-16-2005, 11:23 AM
It's quickly becoming winter here in Tx....that's my winter coat of fur.

I've obviously been missing key muscle groups.

Should I increase the duration/intensity of the Day 1-3 Workouts, and then add Legs/Back to another day and not workout Arms, Shoulders, and Chest twice? Or just incorporate legs/back into my current workout days?

10-16-2005, 11:33 AM
you can try an upper/lower split

something like this

wed-off or cardio

wknds-off/or cardio other activity you like to do