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Haaji Dont Surf
04-02-2006, 08:40 AM
Since I will be starting my new diet and workout tomorrow(04/03/06), I decided to get a little journal going... Let's see how this all unfolds!

Current Stats:
Age of 18 years
Weight of 168 lbs
Height of 6'1
BF% UNKNOWN

Workout:
WBB Routine #1

Diet:
Everything that isn't nailed down! Basically a dirty bulk right now until I put on some more mass, then I will switch it off to a clean bulk! I will be aiming for 3300-3500 calories a day!

Supplementations:
Multivitamin x2
Fish Oil Caps x2
Whey Protein

Sacrifices:
Cigarettes and Alcohol/Liquor(Maybe :moon:)

Haaji Dont Surf
04-03-2006, 10:57 PM
Bench: 105x2x8
Incline DBell Press: 25x2x8
Dips: 2x6
Chinups: 2x6
Deadlift: 115x2x8
Barbell Rows: 75x2x8
Shrugs: 115x1x8

Today's
Calories: ~3500
Protein: ~230g

Comments: I was really tired in the afternoon before my workout so I took a two hour nap.. :redface: But then I went straight to the weights, went kind of light, first time back out there, wanted form right, plus I don't have much muscle mass to start out working with. Later I had two cigarettes and smoked some maryj00wanna(Not to proud about that, going to cut it out at gf's request... /sigh women) Overall, it was an alright day, I'm proud of my eating. :P

DumbellDude
04-04-2006, 01:05 AM
good start man. keep us posted on the progress.

MJS
04-04-2006, 04:41 AM
Don't dirty bulk please. You said 3500 cals... for a BULK? Dude, I eat 4k on a CUT. Eat at least 6k cals of clean bulking food. Eat at least 6 meals a day - each with about 1k cals. Join fitday.com and track it. You are here on these forums because you want to be BIG. To get big you have to eat big, and you're not eating nearly enough.

Haaji Dont Surf
04-04-2006, 09:14 AM
Don't dirty bulk please. You said 3500 cals... for a BULK? Dude, I eat 4k on a CUT. Eat at least 6k cals of clean bulking food. Eat at least 6 meals a day - each with about 1k cals. Join fitday.com and track it. You are here on these forums because you want to be BIG. To get big you have to eat big, and you're not eating nearly enough.
Should I just double up the portions of stuff I am eating? The only dirty stuff yesterday was two chicken sandwiches that made up for 800 calories. I spend like two hours preparing and eating breakfast, it's like 1000 calories, I need to find a quicker and easier way. :/

Oh and I joined fitday.com a long time ago, but I never seemed to get into the groove of using it.

DumbellDude
04-04-2006, 07:08 PM
^^^
It takes time to prepare food, but why 2 hours to prepare/eat breakfast? I usually have 4 egg whites, 1 bagel, 16oz 2% milk, 1 cup of oatmeal, that's about 900cal (21g fat, 125g carb, 56g protein) - Takes about 5 min to prepare and 10min to eat. (We got to eat fast :burger: )

Haaji Dont Surf
04-04-2006, 11:00 PM
^^^
It takes time to prepare food, but why 2 hours to prepare/eat breakfast? I usually have 4 egg whites, 1 bagel, 16oz 2% milk, 1 cup of oatmeal, that's about 900cal (21g fat, 125g carb, 56g protein) - Takes about 5 min to prepare and 10min to eat. (We got to eat fast :burger: )
Well, I usually grab some yogurt and start some toast, eat that and put on some bacon, once thats up and grilling i eat it, then i boil my eggs and wait for them to cool down and stuff, then i remove the shell and yolk and then eat 'em and prepare oatmeal, then eat that. :P I'm slow. :(

Haaji Dont Surf
04-04-2006, 11:02 PM
Today was my resting day, eating was alright, I was doing good until I spent the evening with the GF and needed a fast source of 1200 calories or so, so I grabbed two chicken sandwiches and a grilled chicken taco from whataburger.. :( They're good nutrional wise and taste wise, but they're packed full of almost 1000mg of sodium each.

DumbellDude
04-04-2006, 11:19 PM
Read your fitday. Seems good to me, but I will agree with ironman that 3.5k is little for your bulk. I'm about 154 and when I eat less than 3.5k I panic :eek: . There was a good post on diet forum as for the macros required for bulk. They suggested 0.8g of fat per lb LBM and 2g or protein per lb LBM. On average I get 138g fat and 218g protein, the rest of 3.5kcal from 342g carbs - idealy i should up the carbs to about 400-450g and the protein to >250g. I guess it will take some time to fine-tune the diet. Keep up the good work man!

Haaji Dont Surf
04-05-2006, 01:07 AM
Read your fitday. Seems good to me, but I will agree with ironman that 3.5k is little for your bulk. I'm about 154 and when I eat less than 3.5k I panic :eek: . There was a good post on diet forum as for the macros required for bulk. They suggested 0.8g of fat per lb LBM and 2g or protein per lb LBM. On average I get 138g fat and 218g protein, the rest of 3.5kcal from 342g carbs - idealy i should up the carbs to about 400-450g and the protein to >250g. I guess it will take some time to fine-tune the diet. Keep up the good work man!
Thanks for the reply buddy! I am rather dissappointed in myself as it's already 2AM and I havn't gotten to bed yet, I've tried but I can't fall asleep. I've also got court in the morning at 8:30AM, which if I miss a constable is going to wake me up with a warrant this afternoon, so I can't really get to sleep.

MJS
04-05-2006, 02:03 AM
They're good nutrional wise and taste wise, but they're packed full of almost 1000mg of sodium each.

Sodium is good for your muscles. Unless you have a condition otherwise - high BP, diabetes, etc sodium is good for you, and great for rebuilding your muscles.

Haaji Dont Surf
04-07-2006, 10:33 AM
So I fell off the horse tuesday, but now I am back in the saddle!

Military Press: 75x2x8
Seated Dumbbell Press: 25x2x8 reps
Standing Lateral Raises: 10x2x10 reps
Narrow Grip Bench: 75x2x8 reps
French Press(Dumbells): 15x2x8 reps
Barbell Curls: 55x2x8 reps
Hammer Curls: 25x2x8 reps

Check FitDay for diet.. Hoping someone can tell me how my eating is today? :redface:

MJS
04-07-2006, 01:26 PM
Diet is going well today but its already 3pm and you are only at 2200 cals. Planning on eating a big dinner? Eat eat eat!

Haaji Dont Surf
04-07-2006, 03:47 PM
Diet is going well today but its already 3pm and you are only at 2200 cals. Planning on eating a big dinner? Eat eat eat!
I fell asleep for five hours, I had been up all night. :/ Do I just add to the 2200 and contiue my day? I plan on going to bed on time tonight.

MJS
04-07-2006, 07:22 PM
Yeah, keep eating.

Haaji Dont Surf
04-08-2006, 07:45 AM
Was supposed to do abs today, moved them to tomorrow. Heading to the beach for the day, eating will be a little funky as I am just taking bananas and tuna.

Haaji Dont Surf
04-10-2006, 01:04 AM
Weighted Crunches: 25x4x10

Haaji Dont Surf
04-10-2006, 01:24 AM
By the way guys, I was wondering today if gaining 25 lbs by June 1st is a realistic goal?

DumbellDude
04-10-2006, 08:34 PM
you're talking adding 3lb each week. maybe 1-1.5lb / week is more realistic.

EDIT - check these threads: http://www.wannabebigforums.com/showthread.php?t=69605 and http://www.wannabebigforums.com/showthread.php?t=65848

Haaji Dont Surf
04-20-2006, 01:35 AM
So I havn't gotten around to posting lately.. Can't recall last week but this week so far has been as follows. For some reason I feel like my tummy has gotten smaller even though I've been eating 3500+ a day and lifting heavy... o_o

Monday:
25x3x15 Concentration Curls
60x2x8 Seated Barbell Curls
60x3x15 Close Grip Bench Press
55x2x8 French Press
3x10 Dips
20 Second Pinch Plate w/ 35's
10x3x15 Side and Front Lat Raises
60x3x15 Shrugs

Tuesday:
Bench Press:
80x1x5
90x1x5
100x1x5
110x1x5
120x1x5
24x3x15 Incline Dumbell Press
20x3x15 Dumbell Flys
135x1x8 Deadlift

Wednesday:
Squats: 135x2x8
Calve Raises: 135x3x15
Hack Squats: 135x2x8
Weighted Situps: 10x2x25

DumbellDude
04-20-2006, 09:18 PM
nice workouts man. few thoughts: i'd allow a couple of days between triceps/biceps and chest/back, maybe do the wbb1 split. second, up your carb intake. keep eating :burger:

Haaji Dont Surf
04-20-2006, 10:30 PM
nice workouts man. few thoughts: i'd allow a couple of days between triceps/biceps and chest/back, maybe do the wbb1 split. second, up your carb intake. keep eating :burger:
Sound's good mate. I will down more bananas and taters.. I really appreciate your comments/tips! Thanks so much!! :D :D

Haaji Dont Surf
04-21-2006, 04:07 PM
Bench Press:
115x1x8
120x1x8
125x1x4

Deadlift:
155x1x6
155x1x8

Inclined Dumbell Press:
25x2x8

Chinups:
6

About to go eat at Texas Roadhouse with my gal. That'll be a ton of chicken and home made freedome fries!! Protein, calories, and carbs... OH MY!!

MM
04-21-2006, 04:15 PM
Dude that is a ****ing awesome title.

Haaji Dont Surf
04-21-2006, 04:43 PM
Dude that is a ****ing awesome title.
Thanks. :) It was a little different, mods edited it.. :P

DumbellDude
04-21-2006, 08:14 PM
nice workouts bro. hit the weights hard and eat, eat, eat (this is a reminder for me as well!!!)

do i dare to ask about the title? now you stirred my imagination !!!

Haaji Dont Surf
04-21-2006, 11:21 PM
nice workouts bro. hit the weights hard and eat, eat, eat (this is a reminder for me as well!!!)

do i dare to ask about the title? now you stirred my imagination !!!
Haha, I feel like I need to eat more, I'm getting about 3000 calories but it's an 800 calorie or so breakfast with two shakes throughout the day, some string cheese and then one big meal... I want to get another meal in everyday if I can, some meat and veggies. Usually I've been hitting up Subway, oven roasted chicken breast and bacon, double meat, extra cheese, on wheat.. or Taco Bell, whatever's open..

DumbellDude
04-22-2006, 02:02 AM
do 3 regular meals + snacks + 2 protein shakes. that will get you to 5 meals, if each meal is 800cal you're at 4000 already (for your age and bodyweight you need at least 3000 cal for maintenance - keep in mind you need a surpuls of calories to gain, when i first did my fitday i realized i was eating only 2500-2800 calories)

Haaji Dont Surf
04-22-2006, 02:11 AM
do 3 regular meals + snacks + 2 protein shakes. that will get you to 5 meals, if each meal is 800cal you're at 4000 already (for your age and bodyweight you need at least 3000 cal for maintenance - keep in mind you need a surpuls of calories to gain, when i first did my fitday i realized i was eating only 2500-2800 calories)
Will do.. I have another problem... Can't seem to ever get any damn sleep.. I've been staying up all night since I was 11. Now that I want to sleep, I can't get any.. I woke up at 8 in the morning, at about 11 at my GF's I was falling asleep so I came home, now I can't sleep. It's 3AM and I want to be up by 9. :( I took a spoon full of Benadryl finally.. Doctor recommended it to me. Hopefully it will kick in soon. :(

Haaji Dont Surf
04-24-2006, 04:08 PM
Bench Press:
115x1x8
120x1x8
125x1x5

Deadlift:
155x1x8
160x1x8

Inclined Dumbell Press:
25x2x8

Chinups:
6, 4

Shrugs:
135x2x10

This is the most I've ever DL'ed/Benched in my life... I'm proud! :cool:

Haaji Dont Surf
04-24-2006, 05:33 PM
I had to rent a Tux last week for my GF's prom in May... Hope it still fits and I'm not too fat. :(

Optimum08
04-24-2006, 07:12 PM
Heres a tip, kick the cigarette habit, IMHO you can still make consistent gains if you occasionally drink/smoke pot, but not if your smoking half a pack a day. By occasionally for drinking i mean like weekends only, and for pot im talkin bout once a couple of weeks. You can still have your cake and eat it, but just in moderation.

DumbellDude
04-24-2006, 07:36 PM
^^^
Yeah I totally agree. I was smoking 1/2 pack a day myself, I did several (failed) attempts to quit. I'm 2 months with no cig now. Think of it like a favor to yourself. You wanna be big anyway, don't you? ;)

Haaji Dont Surf
04-24-2006, 10:21 PM
I've only smoked pot once in my entire life.. I havn't had anything to drink since earlier this month.. And I only smoke like six cigarettes every two-three weeks.. I pretty much don't do anything bad for my body anymore. Girlfriend is what made me quit smoking so much, and supposedly I'm going to quit completely. I don't plan on drinking more than once a month.

Optimum08
04-24-2006, 10:23 PM
I've only smoked pot once in my entire life.. I havn't had anything to drink since earlier this month.. And I only smoke like six cigarettes every two-three weeks.. I pretty much don't do anything bad for my body anymore. Girlfriend is what made me quit smoking so much, and supposedly I'm going to quit completely. I don't plan on drinking more than once a month.

Well done. I commend you for doing so well, actually i commend your girlfriend. I personally drink a good amount once or twice a week usually on the weekends and it really has not negatively affected my progress.

Haaji Dont Surf
04-24-2006, 11:07 PM
Well done. I commend you for doing so well, actually i commend your girlfriend. I personally drink a good amount once or twice a week usually on the weekends and it really has not negatively affected my progress.
That's good to hear that it doesn't really effect your progress.

On a side note, I'm kind of proud of myself because the last few days I've been getting my calories way up passed 4000 which would have been unimagineable to me a month ago.

DumbellDude
04-25-2006, 06:08 PM
excellent! if you can quit altogether would be ideal... it's very easy to start again, especially when you've not stoped completely. i'm at a +4k cal diet now :D

Haaji Dont Surf
04-25-2006, 10:48 PM
excellent! if you can quit altogether would be ideal... it's very easy to start again, especially when you've not stoped completely. i'm at a +4k cal diet now :D
I have excellent self-control.. If I want to make my body do something, I can. :)

Haaji Dont Surf
04-27-2006, 03:03 AM
Squats: 115x2x8 No rack.. :(
Hack Squats: 115x2x8
Straight Legged Deadlift: 115x2x8
Standing Calve Raises: 135x4x10

My legs suuuuuuuck.

KevinStarke
04-27-2006, 07:47 AM
Thats why yah just gotta keep workin em man, any workouts a good workout.

Haaji Dont Surf
04-27-2006, 11:42 AM
I've gained 10-12 lbs since April 2nd.. Hope a lot of it was muscle.. :( Also hope that Tux isn't tighter than a 12 year old or prom is going to suck.

DumbellDude
04-27-2006, 02:41 PM
nice work. keep going man. everyone has his own nemesis. mine is my bench. it will get better.

Haaji Dont Surf
04-28-2006, 02:39 PM
25x2x15 Concentration Curls
60x2x8 Seated Barbell Curls(One set was standing)
60x3x15 Close Grip Bench Press
60x2x6 French Press
10x2x15 Side and Front Lat Raises
25x2x10 Seated Dumbbell Press

Haaji Dont Surf
04-28-2006, 10:35 PM
So my girlfriend told me I need to start running because I'm getting a lot fatter.. And so did her friend.. I was already noticing it.. :/

sharkall2003
04-29-2006, 01:52 PM
Well, honestly, I would say to keep your diet in line and get fairly lean before you start to bulk. It seems to work a lot better.

Haaji Dont Surf
04-29-2006, 02:08 PM
Well, honestly, I would say to keep your diet in line and get fairly lean before you start to bulk. It seems to work a lot better.
lol, my diet is pretty much breakfast, two shakes, and taco bell.. :x I'm going to try and clean this up a bit this month.. I'm really not sure how many calories I should be consuming.. Should I incorporate some sprinting/jogging?

Haaji Dont Surf
06-12-2006, 08:27 AM
So I'm back.. I've been hiding in the caves of Afgahnistan.. Also known as poor dieting and sleep deprivation for an entire month. I'm staying away from split routines, so don't throw them at me. Also started creatine. Aiming for 3500 calories a day for the next week, adding 100 each following week depending on how much I weigh... Currently 180 lbs. Here's what I did today:

Bench Press: 115x1x8
125x1x8
BB Squats: 145x1x8
145x1x8
Pull Ups: 4, 4, 3, 2, 1
BO Rows: 95x1x8
95x1x8
Dips: 1, 2, 3, 4
Crunches: 10x3x15

Also, can someone tell me if I'm getting too much fat in my diet?

Haaji Dont Surf
06-13-2006, 07:01 AM
HIIT (http://www.musclemedia.com/training/hiit_table.asp)
Started today.. Only doing it twice weekly though because I am trying to gain mass.

DumbellDude
06-13-2006, 08:36 PM
well well... it was about time to post a workout... ;) welcome back dude...
i think the fat intake is OK

Haaji Dont Surf
06-14-2006, 06:16 AM
well well... it was about time to post a workout... ;) welcome back dude...
i think the fat intake is OK
Hehe, thanks.. I thought it was about time to get my **** back together.

Haaji Dont Surf
06-14-2006, 09:43 AM
Deadlift: 155x1x8
155x1x8
Pullups: 4, 4, 3, 2, 1
Dips: 1, 2, 3, 4

And some isolated bicep movements.. :redface:

Core work.

Haaji Dont Surf
06-15-2006, 07:03 PM
Hiit

DumbellDude
06-15-2006, 09:57 PM
Hiit

Oh yeah.... :D

Haaji Dont Surf
06-17-2006, 09:34 AM
Oh yeah.... :D
It's interesting. :nod:

Yesterday:
Bench Press: 125x1x8
125x1x6
BBell Squat: 145x1x8
145x1x8
Pullups: 4, 4, 3, 2, 1BO Rows: 105x1x8
105x1x8
Dips: 8

Today:
Weight: 184.5

Haaji Dont Surf
06-19-2006, 08:58 PM
Bench Press:
100x5
110x5
115x5
125x5
130x5
135x3

Squats:
110x5
120x5
130x5
140x5
150x5

Pullups:
5, 4, 4, 3, 3

BO Rows:
95x5
105x5
110x5
115x5
120x5

Dips:
8

Haaji Dont Surf
06-21-2006, 01:59 PM
oh my god... lol. my arms are DEAD!!

Deadlift:
155x6
155x6
165x6
170x6

Pullups: 5, 4, 4, 3, 3 (Had to assist myself on the last three.. couldn't make it!)

Did some side/front lat raises and some dumbell shoulder press's..

It seem's like so little work, but I can't even lift my arms!!

DumbellDude
06-21-2006, 09:55 PM
oh my god... lol. my arms are DEAD!!
nice dude. You modified your split? Why the same workout twice (6/17 and 6/19)?

Haaji Dont Surf
06-22-2006, 10:50 PM
nice dude. You modified your split? Why the same workout twice (6/17 and 6/19)?
The 6/17 workout was posted a day late, it took place on friday, then the 6/19 was monday.. Right now I'm just hitting the major movements, with some smaller ones when I see fit, I might throw in some shoulder work, some bicep work, or calve work just to keep them up..

DumbellDude
06-22-2006, 11:00 PM
sounds good ! keep going man.

Haaji Dont Surf
06-24-2006, 03:43 AM
Thanks. :)

Bench Press:
115x6
115x6
135x6
135x6

Pullups:
5, 4, 4, 3, 3

BO Rows:
115x6
115x6

Did a lot of other climbing/pullups during my adventures today.

Going to do some diamond pushups before I hit the sack.. :thumbup:

Haaji Dont Surf
06-28-2006, 12:10 AM
So I missed lifting monday, was **** tired.. but I ran a mile today, getting pretty fat, decided to add a mile or two run in three times a week. gf's sister told me my arms are gettin' bigger.. :redface:

DumbellDude
06-28-2006, 02:25 PM
you're not getting fat - you're bulkin... nice stuff

Haaji Dont Surf
06-29-2006, 05:36 PM
you're not getting fat - you're bulkin... nice stuff
Haha, yeah, my lifts havn't been as great this week due to poor sleeping.. But I'm sure they'll be back up next week. Right now I've had one "poor" meal a day, but other than that my diet is pretty damn good.

Oh, and also, someone told me I should see a physiologist about my shoulder posture.. They told me that my rotator cuff and sub scap arn't holding my shoulders up like they should be and that I'm at risk of injury? :/

Oh and I want to make my upper/lower abs bigger along with my obliques.. What movements do you guys recommend?