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BaWL§
01-21-2002, 10:13 PM
Introduction –
I am a 22 year old male, 6’1” and 240lbs @ ~20%. Until my calipers come in the mail, hopefully soon, I am guessing my bodyfat. I would call myself a pure endomorph, which has one hell of a time losing weight / fat. Part of the reason for me starting the journal, is to get peer critiques on my diet.

UPDATE...1/28/02
Calipers finally arrived...the measurements translated into a little less than my inital guess. On page 120 of the NHE book...I highly recommend it so far.

Body Fat % - 18% @ 238 on 1/28/02

Goals-
Lose fat, maintain muscle, and get ripped :D

Diet Plan-
NHE Diet, the book is in the mail along with the calipers…as for now I am using this site as my source. I was previously on a keto diet so the metabolic shift phase can be skipped :rolleyes:

Training Plan-
Monday – Back and Biceps
Tuesday – Cardio and Abs (45 min, low intensity)
Wednesday – Chest and Triceps
Thursday – Legs
Friday – Cardio (45 min, low intensity)
Saturday – Shoulders and Abs
Sunday – Cardio (1 hour, low intensity)

**All training days will last under one hour to prevent overtraining**

BaWL§
01-21-2002, 10:30 PM
First post of many to come...

I hope this turns out alright...I am importing it from a spreadsheet I made up.

UPDATE: Instead of putting all of the info in a post I am going to post a link to a spreadsheed website for diet and workout info.

Here is the link:

http://www.geocities.com/bawl168/week1_training.htm

Diet -
-------

Meal 1 Serving Size Calories Fat Protein Carbs
Protein Powder 2 scoops 220 3 44 6
Flaxseed Oil 1 Tbs 130 14 0 0

Meal 1 Totals 350 17 44 6

Meal 2 Serving Size Calories Fat Protein Carbs
Tuna 1 can 150 1.5 32 0
Almonds 1 serving 165 15 6 6

Meal 2 Totals 315 16.5 38 6

Meal 3 Serving Size Calories Fat Protein Carbs
Protein Powder 2 scoops 220 3 44 6
Flaxseed Oil 1 Tbs 130 14 0 0
Glutamine and Creatine
Meal 3 Totals 350 17 44 6

Meal 4 Serving Size Calories Fat Protein Carbs
Hamburgers 2 patties 560 46 40 0

Meal 4 Totals 560 46 40 0

Meal 5 Serving Size Calories Fat Protein Carbs
Turkey Breast 5 slices 150 2.5 25 0
Cheese 1 serving 110 9 0 7

Meal 5 Totals 260 11.5 25 7

Meal 6 Serving Size Calories Fat Protein Carbs
Cottage Cheese 1 cup 200 5 26 10
Flaxseed Oil 1 Tbs 130 14 0 0

Meal 6 Totals 330 19 26 10

Calories Fat Protein Carbs
Day Totals 2165 127 217 35

Fat % 52.79%
Protein % 40.09%
Carb % 6.47%

Training - Back and Biceps
------------
Length - 45 minutes, high intensity

Bent Row - 165 x 10, 7, 7, and right after 135 x 6
Lat Pulldown - 120 x 9, 8, 7, and right after 90 x 5
Low Row - 90 x 8, 7
Machine Row - 100 x 9, 9

Seated Alternating Curls - 25 x 10, 9, 7
Conc. Curls - 20 x 8, 7, 7

Comments - Back felt great today!!! Workout was intense and the bicep curls at the end were just killers, even though it was a light weight.

Misc -
-------
Water - Need to get more in tomorrow, maybe one gallon today.

Supplements - Multi, Tribex 500 x 2, Vitamin C and E, Creatine, Glutamine, and Melatonin.

Sleep - 7 hours, I have to wakeup early every day...dammit :mad:

MonStar1023
01-21-2002, 11:01 PM
BaWL§-
Looking good bro. Keep it up and good luck to you.

:cool::cool:

BaWL§
01-21-2002, 11:21 PM
Thanks MonStar1023...Did you notice I kinda borrowed your journal layout, and modified it a little? Hope you don't mind...:D

MonStar1023
01-21-2002, 11:22 PM
Its all good bro. Dont worry about it. I like to keep track of every little thing.

:cool::cool:

MonStar1023
01-21-2002, 11:41 PM
BaWL§-
If I were you I would say something about following NHE in your subject of the first post of your journal. More people familiar with NHE would reply. Like BaWL§ NHE or something whatever. Anyway thats not important... now that I know youre following NHE I am going to frequent your journal.

I can see that you havnt gotten the book yet. Rob recommends training EVERY other day. Or every 2 days. To otimize your body's natural anabolic hormones. For example I do this split.
Sun- Rest
Mon- Legs
Tue- Rest
Wed- Pull
Thu- Rest
Fri- Rest
Sat- Push

Really is working well for me so far. Well see what happens I guess. I have made some great progress on NHE. I am glad to see someone else giving it a shot and keeping a journal. How old are you and whats your height, weight, etc.

:cool::cool:

MonStar1023
01-21-2002, 11:43 PM
BaWL§-
Sh*t I didnt see your first post. My bad. Anyway my bad my bad. I am wondering is your goal fat-loss or what? Because you have to be careful you dont do the NHE Bodybuilding Plan.. which is a mass-plan.

:cool::cool:

MonStar1023
01-21-2002, 11:47 PM
BaWL§-
Training Plan-
Monday – Back and Biceps
Tuesday – Cardio and Abs (45 min, low intensity)
Wednesday – Chest and Triceps
Thursday – Legs
Friday – Cardio (45 min, low intensity)
Saturday – Shoulders and Abs
Sunday – Cardio (1 hour, low intensity)

Rob recommends interval type cardio for optimal fat-loss. Personally I dont think that it matters too much. You might want to try and push, pull, legs routine. Thats what really has given me some big time strength gains etc. Hopefully youll experience the same while following NHE. Also Rob basically forbids counting calories, grams of protein, etc. He just states that NHE is a lifetime eating plan not a fad diet where you write down everything. Thats why its pretty obvious in my journal I dont keep track of all that. He simply says under ~20g carbs for the first week, then ~30-60g of carbs after that.. carb-up meals on every 3rd night and 4th night.

:cool::cool:

Are you going to be taking any carb-up supplements?

BaWL§
01-22-2002, 08:02 AM
Monstar1023-
I plan on using the NHE for mainly fat loss.

When you are using the split:
Sun- Rest
Mon- Legs
Tue- Rest
Wed- Pull
Thu- Rest
Fri- Rest
Sat- Push

Do you perform interval cardio on your off days? I noticed in your journal that you complete all your workouts within an hour. That is one reason why I chose the four day split inorder to break out shoulders and abs into there own day. I workout during the lunch hour.

I plan on taking ALA 30 min prior to the carb-up. Would you suggest anything in addition to ALA?

Thanks for the help. ;)

MonStar1023
01-22-2002, 08:24 AM
BaWL§-
Yeah I am about to do my interval cardio now hehe just woke up. Anyway yeah on rest days I do 20 minutes of interval cardio on my stationery bike. 1 minute low level and then 1 minute high level pedaling very fast and hard. Works well I think.

Anyway I take 600 mg. ALA and 3g of l-arginine (helps with glyogen compensation) 30 minutes before carb-up. Then I take 5g creatine + 5g glutamine peptides during the carb-up meal. This is all in my journal bro.

Good luck with NHE.

:cool::cool:

BaWL§
01-22-2002, 07:31 PM
Diet -
-------

Day Totals
-------------
Calories Fat Protein Carbs
2345 139.5 224 44

Fat % 53.54%
Protein % 38.21%
Carb % 7.51%

Training - Cardio and Abs
------------
Length - 1 hour, high intensity

Cardio - Full Court Basketball (4 games) - 1 hour

Ab Workout

Comments - Man the games were tiring...I'm still a little bit run down. Good Ab workout!

Link to diet / training specifics see my spreadsheet document- http://www.geocities.com/bawl168/week1_training.htm

Misc -
-------
Water - Got little over a gallon and a half. :D

Supplements - Multi, Tribex 500 x 2, Vitamin C and E, Creatine, Glutamine, and Melatonin.

Sleep - 6 hours, I need to get more sleep tonight

BaWL§
01-23-2002, 09:02 PM
Diet -
-------

NHE Day Totals
-------------

Comments - Diet went good today, kept everything low cals until the carb up meal at 7:00. Ate a big bowl of spag, and at 9:00 ate some ice cream. Now that is what I call being satisfied!!!

Calories - 2470
Fat - 100
Protein - 156
Carbs - 251

Fat % - 36.44%
Protein %- 25.26%
Carb % - 40.65%

Training - Chest and Tri's
------------
Length - 40 min, high intensity

Bench - 185 x 9, 8, 6
Db Inc Bench - 65 x 8, 8, 7
Db Inc Fly - 30 x 8, 9
Machine Fly - 70 x 8, 9

Modular Pushdown - 80 x 10, 7, 6.5
Rope Pushdown - 70 x 8, 7, 9

Comments - Should of put a little more effort into chest, had a good pump in the triceps from the pushdowns though.

Link to diet / training specifics see my spreadsheet document- http://www.geocities.com/bawl168/week1_training.htm

Misc -
-------
Water - Gallon and a half.

Supplements - Multi, Tribex 500 x 2, Vitamin C and E, Creatine, Glutamine, and Melatonin, and 600mg of ALA with carb up meal.

Sleep - 8 hours, woke up a couple of times with some really killer dreams...had something to do with mortal kombat. I kept trying to get back to sleep to see what would happen next. ;)

BaWL§
01-24-2002, 09:53 PM
Diet -
-------

NHE Day Totals
-------------

Comments - Diet was on today...didn't have any probs. Added heavy whipping cream to the shakes in the morning and after the workout to add some more cals and fat. Will probably start taking some MD6 next week to spur more fat loss.

Calories - 2245
Fat - 125
Protein - 209
Carbs - 55

Fat % - 50.11%
Protein %- 37.24%
Carb % - 9.80%

Training - Legs
------------
Length - 50 min, high intensity

Squats - 275 x 8, 8, 9
St. Legged Deads - 225 x 9, 9, 8
Machine Leg Ext - 140 x 10, 9, 9
Machine Leg Curls - 130 x 11, 10, 9

Comments - Great leg workout!!! It must have done something with the carb up last night. Gunna up the weight on the leg curls next week.

Link to diet / training specifics see my spreadsheet document- http://www.geocities.com/bawl168/week1_training.htm

Misc -
-------
Water - Gallon and a half. Was busy at work today but kept the water intake high.

Supplements - Multi, Tribex 500 x 2, Vitamin C and E, Creatine, Glutamine, and Melatonin.

Sleep - 7 hours last night...pretty good sleep, pressed snooze too many times though.

BaWL§
01-27-2002, 09:55 PM
Had an unplanned trip this weekend to a friends house up north. It was a spur of the moment trip cause of the nice weather. Diet was on all weekend, had the carb up tonight...man was it tight. Back on the posting ball on Monday. L8r all.

MonStar1023
01-28-2002, 05:07 AM
BaWL§-
Good luck getting back into your NHE training and diet routine bro. Its gonna be a b*tch at first.

:cool::cool:

BaWL§
01-28-2002, 09:50 PM
Diet -
-------

NHE Day Totals
-------------

Comments - Started taking 2 pills 3 x daily of MD6 (fat burner.) Diet was on today...hope it lasts ;)

Calories - 2390
Fat - 150
Protein - 237
Carbs - 21

Fat % - 56.49%
Protein %- 39.67%
Carb % - 3.51%

Training - Back and Biceps
------------
Length - 45 minutes, high intensity

Bent Row - 170 x 10, 9, 7, and right after 135 x 7
Lat Pulldown - 120 x 9, 9, 8, and right after 90 x 5
Low Row - 90 x 8, 10
Machine Row - 100 x 10, 9

Seated Alternating Curls - 25 x 10, 10, 10
Conc. Curls - 20 x 11, 8, 9

Comments - Wow..haven't had a back pump like that in a long time. Every set was intense..gonna up the poundages next week and see what happens.

Link to diet / training specifics see my spreadsheet document- http://www.geocities.com/bawl168/week2_training.htm

Misc -
-------
Current bodyfat - 18% @ 238 as of 1/28/02

Water - Gallon and a half. Have to keep this high.

Supplements - Multi, Tribex 500 x 2, MD6 x 3, Vitamin C and E, Creatine, Glutamine, and Melatonin.

Sleep - 6.5 hours last night...pretty good sleep. Woke right up this morning.

BaWL§
01-29-2002, 10:38 PM
Diet -
-------

NHE Day Totals
-------------

Comments - Cals were a little high today, but ate 7 meals.

Calories - 2420
Fat - 177
Protein - 183
Carbs - 37

Fat % - 65.83%
Protein %- 30.25%
Carb % - 6.12%

Training - Cardio and Abs
------------
Length - 35 minutes, med intensity

Comments - None, basic boring cardio

Link to diet / training specifics see my spreadsheet document- http://www.geocities.com/bawl168/week2_training.htm

Misc -
-------
Current bodyfat - 18% @ 238 as of 1/28/02

Water - Gallon...was a little busy today

Supplements - Multi, Tribex 500 x 2, MD6 x 3, Vitamin C and E, Creatine, Glutamine, and Melatonin.

Sleep - 8 hours last night...damn snooze button...got to work late

BaWL§
01-30-2002, 09:44 PM
Diet -
-------

NHE Day Totals
-------------

Comments - Diet was good today, saw Black Hawk Down at the movies, great movie I might add, and had some popcorn as a part of my carb up meal. Got home and had some spaghetti.

Calories - 2900
Fat - 98.5
Protein - 184
Carbs - 208

Fat % - 30.57%
Protein %- 25.38%
Carb % - 28.69%

Training - Chest and Tri's
------------
Length - 45 min, high intensity

Bench - 195 x 9, 8, 6 ---> drop set 135 x 8
Db Inc Bench - 65 x 8, 8, 9
Db Inc Fly - 30 x 10, 10
Machine Fly - 70 x 9, 8

Db Overhead Ext - 50 x 12, 60 x 8, 7
Rope Pushdown - 70 x 9, 8, 7

Comments - Took chest to the extreme today...great feeling!!!

Link to diet / training specifics see my spreadsheet document- http://www.geocities.com/bawl168/week2_training.htm

Misc -
-------
Water - Two Gallons....64 oz after carb-up meal

Supplements - Multi, Tribex 500 x 2, MD6 x 3, Vitamin C and E, Creatine, Glutamine, and Melatonin, and 600mg of ALA with carb up meal.

Sleep - 6.5 hours...going to bed early tonight

BaWL§
01-31-2002, 10:18 PM
Diet -
-------

NHE Day Totals
-------------

Comments - Diet was good today ended up with 8 meals broken up between 2 - 3 hours apart.

Calories - 2385
Fat - 130
Protein - 255
Carbs - 42

Fat % - 49.06%
Protein %- 42.77%
Carb % - 7.04%

Training - Legs
------------
Length - 50 min, high intensity

Squats - 285 x 10, 10, 8 ---> 135 x 13
St. Legged Deads - 235 x 10, 10, 7
Machine Leg Ext - 140 x 10, 10, 9
Machine Leg Curls - 140 x 11, 10, 10
Machine Calf Raises - 150 x 11, 10, 10

Comments - Again great leg workout!!! Upped the weight on squats, st. deads, and leg curls with an increase in reps...friggen awesome.

Link to diet / training specifics see my spreadsheet document- http://www.geocities.com/bawl168/week2_training.htm

Misc -
-------
Water - Gallon and a half.

Supplements - Multi, Tribex 500 x 2, MD6 x 3, Vitamin C and E, Creatine, Glutamine, and Melatonin, and 600mg of ALA with carb up meal.

Sleep - 8 hours last night ;) I was a happy man in the morning

BaWL§
02-01-2002, 10:09 PM
Diet -
-------

NHE Day Totals
-------------

Comments - Diet was alright...I had too much protein in the last two meals...cals are a little to high for cutting. The meals filled me up though, should keep the hunger pangs down until carb up on Super Bowl Sunday.

Calories - 3080
Fat - 180.5
Protein - 312
Carbs - 36

Fat % - 52.74%
Protein %- 40.52%
Carb % - 4.68%

Training - Cardio
------------
Recumbant Bike - Level 4 and 5
Length - 45 min, high intensity

Comments - Boring cardio...glad I had a book

Link to diet / training specifics see my spreadsheet document- http://www.geocities.com/bawl168/week2_training.htm

Misc -
-------
Water - Gallon and a half.

Supplements - Multi, Tribex 500 x 2, MD6 x 3, Vitamin C and E, Creatine, Glutamine, and Melatonin..

Sleep - 8 hours again last night....sweet