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ehscrewdude
07-20-2006, 01:17 PM
Thought Id take some "before" pics for my training, will post progress along the way on the 6, maybe 12, week weight training im doing...

http://img244.imageshack.us/img244/6485/sideshotvp8.th.jpg (http://img244.imageshack.us/my.php?image=sideshotvp8.jpg) http://img526.imageshack.us/img526/4218/chestshouldersyl6.th.jpg (http://img526.imageshack.us/my.php?image=chestshouldersyl6.jpg) http://img412.imageshack.us/img412/2377/bicepshothn1.th.jpg (http://img412.imageshack.us/my.php?image=bicepshothn1.jpg) http://img412.imageshack.us/img412/5779/backshotel1.th.jpg (http://img412.imageshack.us/my.php?image=backshotel1.jpg)

Right now my main concern is losing weight while building muscle for my rugby season coming up.... and yes, I realize I need to tan.... lol

Right now the things Im not worried about are my shoulders, lats, legs, or back... because those all seem to be my most in-shape areas....

lotta work needs to be done in my chest and abs though... lol

starting weight 215 lbs... and leg shots to come... (yes, im kinda using this so I can look back and see my weight and all prior to my working out)

ehscrewdude
07-21-2006, 07:57 PM
New pics from decline-bench pullovers this morning... this might just be my new favorite (next to ab rollouts)... and just fyi I blocked out my face because it looked stupid, not because I didnt want yall to see my amzing looks...

http://img478.imageshack.us/img478/23/2xp7.th.jpg (http://img478.imageshack.us/my.php?image=2xp7.jpg) http://img225.imageshack.us/img225/1848/1al1.th.jpg (http://img225.imageshack.us/my.php?image=1al1.jpg)

ehscrewdude
07-22-2006, 12:13 AM
And some pics of the legs.... why am i still up this late? i need sleep!

http://img110.imageshack.us/img110/9096/4xb6.th.jpg (http://img110.imageshack.us/my.php?image=4xb6.jpg) http://img469.imageshack.us/img469/5451/3at2.th.jpg (http://img469.imageshack.us/my.php?image=3at2.jpg)

gains2385
07-22-2006, 01:06 AM
are you going to be cutting? is your diet in check?

ehscrewdude
07-22-2006, 09:23 AM
right now idk what im doing really.... im just following this weight lifting program, what is the difference between cutting and bulking? eating more/less?

and yea, my diet is in check, all im eating is protein (chicken, fish), whole wheat bread, water, whey protein and creatine (before and after workouts), and fruits and veggies and stuff....

muscle chic
07-22-2006, 09:25 AM
Lift, eat clean, lift some more!!

gains2385
07-22-2006, 11:31 AM
There are going to be a lot of people on this board that are going to tell you that unless you know what your macros are (protein, carbs, and fat grams a day), then your diet is not in check. I am one of those people.

Before I started really tracking them, my diet did not go anywhere. Once I started, things started going great. You ought to try it. Look up what a bodybuilder eats (a sticky here somewhere) and start using fitday.com . Your results will surprise you.

DeviceX
07-22-2006, 02:04 PM
There are going to be a lot of people on this board that are going to tell you that unless you know what your macros are (protein, carbs, and fat grams a day), then your diet is not in check. I am one of those people.

Before I started really tracking them, my diet did not go anywhere. Once I started, things started going great. You ought to try it. Look up what a bodybuilder eats (a sticky here somewhere) and start using fitday.com . Your results will surprise you.


That is so true.

Get a Fitday.com account, track your food intake. Do a whole week sample, see where your intake levels are at. And make an fitting diet off that sample.

Since i've done this I have had very noticable progress in just two weeks of lifting/eating proper.

ehscrewdude
07-22-2006, 04:23 PM
Calories Eaten Today
grams cals %total
Total: 1683
Fat: 50 448 27%
Sat: 14 123 8%
Poly: 11 98 6%
Mono: 20 178 11%
Carbs: 120 475 29%
Fiber: 1 0 0%
Protein: 178 711 43%
Alcohol: 0 0 0%


today was a bad day for nutrition.... lol... one meal today was 1.5 chickens, roasted, and 2 cokes (omg, i cant stand going off my diet).... but that is it, its like the first day off my stict diet and the last...

so how do i type in whey protein drinks and stuff? just dont? lol

DeviceX
07-22-2006, 05:22 PM
It's under custom food, just hit the go button and you can type in all the new stuff.

ehscrewdude
07-22-2006, 05:54 PM
k, well, protien went up to 45% after whey shake addition...

ehscrewdude
07-22-2006, 06:25 PM
anyone want to take a stab at my bf%? I was thinking around 25% but i think i might go get it measured so that I can get my LBM and work accurately on my caloric intake in order to get my dietary caloric intake for my cutting....

ehscrewdude
07-22-2006, 11:46 PM
and one more thing before bed... my leg work out was on wednesday and I'm still sore... why are my legs taking longer to recover and what can I do or take to make them recover faster or stop being sore?

gains2385
07-23-2006, 01:27 AM
up the protein is what I hear...

Are you taking any creatine?

McVein
07-23-2006, 03:54 AM
and one more thing before bed... my leg work out was on wednesday and I'm still sore... why are my legs taking longer to recover and what can I do or take to make them recover faster or stop being sore?

probably just because theyre not as strong as the rest of your body but yore working them the same.........nothing wrong with a bit of ache though

ehscrewdude
07-23-2006, 08:58 AM
yea, im taking 5g before and after workout after the whey shake.... should i be taking the 5g of creatine and a whey shake even on rest days?

gains2385
07-23-2006, 11:27 AM
Just take 5 grams afterwards, of creatine that is. Always take the whey shake.

DeviceX
07-23-2006, 12:15 PM
yea, im taking 5g before and after workout after the whey shake.... should i be taking the 5g of creatine and a whey shake even on rest days?

Even on days I don't work out, I take my whey shakes. Mainly because I count them as a meal.

ehscrewdude
07-23-2006, 08:51 PM
k, well now that I have the diet side of this figured out for the most part (besides finding my lbm), what kinda cutting workout should I do? right now I have a m-w-f program but should I add in a tuesday-thursday workout as well? (Im assuming that it would help with burning calories and such and thus help with cutting)

ehscrewdude
07-23-2006, 08:53 PM
o yea, monday is push day (chest, delts, tris), wednesday is legs and abs, and friday is pull day (back,traps,bi's,forearms)....

so, if you think I should add in a tuesday/thursday then what kind of routine should I do (just cardio or rework certain muscle groups)

ehscrewdude
07-25-2006, 08:38 AM
Average Calories
grams cals %total
Total: 1216
Fat: 26 235 20%
Sat: 8 69 6%
Poly: 5 47 4%
Mono: 7 60 5%
Carbs: 116 435 37%
Fiber: 8 0 0%
Protein: 130 520 44%
Alcohol: 0 0 0%

idk how this looks, im obviously cutting way back on my calories but then again I wasnt hungry yesterday... w/e....

main question (with the above questions) is am I getting enough protein in my diet (130g)?

gains2385
07-25-2006, 09:01 AM
those calories are way too low. WAY TOO LOW! What is your weight? http://www.t-nation.com/readTopic.do?id=811783 and as far as workouts go, keep it heavy. Your split appears to be fine, and on Tuesday or Thursday you could throw in some http://www.t-nation.com/readTopic.do?id=490160 to help burn it off. Protein needs to be at about 1.25-1.5 grams per pound of lean weight. Check it out on the links I gave you.

ehscrewdude
07-25-2006, 02:50 PM
is it even too low if im cutting? and thanks for the links btw...

DeviceX
07-25-2006, 04:37 PM
Yeah it is.

From what i've gathered from researching here is that. Depending on your bulk diet, lower the calories about 200-400 at first, if you aren't seen any cuts coming out in say 2 or 3 weeks. Drop it down another 100 or so.

So my bulking diet base purely on calories right now currently is 3,500ish work out days, and 3,000 on non days. After I gain desired amount of mass, what i'll do is end up dropping 300 calories at first, see how it goes if I don't see any progress. Drop some more, ect ect.

ehscrewdude
07-25-2006, 04:58 PM
idk why but Ive only eaten 1200 calories today and im not hungry at all.... if im feeling good on this low of calories then should i stay where I'm at or eat more?

and i tried the six meal thing today and failed horribly... lol Ive eaten twice and i prolly wont be hungry till tonight... and im have 500-600 calorie meals (i think breakfast today was actually like 270 calories)

gains2385
07-25-2006, 05:01 PM
post your age, weight, and what you think your lean body mass is. This will help a lot. Also, if you did what that link told you to do then you should of gotten a rough estimate of your daily calorie needs. Post your results if you did. If not, post up the stuff to do the formula.

ehscrewdude
07-25-2006, 09:46 PM
With BM-
BMR = 66 + (13.7 x 95) + (5 x 188) - (6.8 x 18) ~ 2200 calories

With approximated LBM (dont know my exact bf%)-
BMR = 66 + (13.7 x 78) + (5 x 188) - (6.8 x 18) ~ 1967 calories

and this is my fitday for today... more carbs and fats but then again it is an off day....

Average Calories
grams cals %total
Total: 2293
Fat: 81 733 33%
Sat: 27 240 11%
Poly: 2 16 1%
Mono: 2 17 1%
Carbs: 174 633 29%
Fiber: 16 0 0%
Protein: 188 750 34%
Alcohol: 13 92 4%

hot dogs (no bun) and burrito killed me today on fat... bleh...

gains2385
07-25-2006, 10:25 PM
so you are 6'2", 209 lbs and you are 18...and you forgot to factor in your activity level. I multiplied your 2200 by the moderate activity (where most everyone is) and got 3500 as your maint. caloric level. To keep lean body mass, you are going to need to drop your calories down to about 3000, up your protein to at least about 300, have carbs at about 300 (fluctuate those bad cats on the different days), and fat at about 67 grams a day (numbers from the equation on t-nation). If you do not lose weight, or if you can live on less carbs and fat, then cut them down.

Drastically dropping the calories down is not good. I am towards the end of my cut, and my caloric level is at about 1800-2000, and I am only about 5'9", 175lbs, and am 21. So, for you to take in only 2000-2300 is a drastic change and will be hard to do for long because you will burn out.

Try to keep protein high because it really helps to keep the LBM on your strength. Post up the link to your fitday.

gains2385
07-25-2006, 10:29 PM
Built is really the prof. for this stuff. I am just doing what I can till she gets here.

ehscrewdude
07-25-2006, 10:35 PM
thats cool... im having a hard time fitting all that into the diet because although im sore longer than i should be (few days) im not really hungry enough to eat that much, so i guess i just need to look into calorie dense foods if im going to be stickin to 3 meals (unless i can somehow eat 6 while being full / not hungry all day.... lol

its just weird to try and fit all of that in.... but i guess i just need some help on my diet....

EDIT: post up the link to my fitday?

gains2385
07-25-2006, 10:42 PM
yeah, go to the home page section, make the journal public, and then post the link up here so we can click on it.

ehscrewdude
07-25-2006, 10:44 PM
http://fitday.com/WebFit/PublicJournals.html?Owner=joseph%2Ecronyn

k... and yea, 6'2", 210 (around 170 LBM), and 18...

gains2385
07-25-2006, 10:48 PM
eat some chicken breast for extra protein...eat peanut butter for a snack if you need it. the extra protein will help a lot with the soreness. shoot for around 275 grams at least per day.

ehscrewdude
07-26-2006, 09:27 AM
and how do u get the nutritional facts on creatine? do i just put in the nutritional facts of the thing im mixing it with? lol

gains2385
07-26-2006, 12:03 PM
sure. If it is water, then it is 0 all the way across. If you are mixing it with gatorade or something then you add in its calories under custom food.

ehscrewdude
07-26-2006, 01:22 PM
if im mixing it with a teaspoon of gatorade should I even bother?

ehscrewdude
07-26-2006, 05:24 PM
Average Calories
grams cals %total
Total: 3108
Fat: 60 536 18%
Sat: 15 134 5%
Poly: 7 63 2%
Mono: 10 90 3%
Carbs: 339 1198 41%
Fiber: 39 0 0%
Protein: 306 1223 41%
Alcohol: 0 0 0%

my fitday for the day.... got up to 3000 cals and 300 g of protein but had to stuff myself a few times.... lol

gains2385
07-26-2006, 05:36 PM
pretty good man! great job! seems like your diet is getting right on track now.

ehscrewdude
07-27-2006, 08:28 PM
overshot the diet a little today.... lol....

o well, ill be burnin it all in the morning!

ehscrewdude
07-28-2006, 07:13 PM
I think imma cut down to around 2500 calories.... keep the protein above 200 g though...