PDA

View Full Version : 10 Months To 12% BF ?



Al3X
09-13-2006, 10:09 AM
Well this is my Online Journal to track my progress. I hope to acheive my goal, and thensome. To see how I look as of now (Sept 06) Click Below.

http://wannabebigforums.com/showthread.php?t=85218

In order to accomplish that goal, I need to play close attention to my nutrition intake. I should also follow my lifting routine, cardio workouts, supplements, and rest. With that in order, I should be able to acheive this goal.

Al3X
09-13-2006, 10:18 AM
Weight Lifting Routine:
----------------------

Monday: Training (1)
Tuesday: Rest
Wednesday: HIIT
Thursday: Training (2)
Friday: Rest
Saturday: Training (3)
Sunday: HIIT


Weight LIfting Exercises:
-----------------------

(1) Squats/Bench/Chinups
(2) Lunges/Dips/BB Rows
(3) Deadlift/OH.Press/F.Squats

Eszekial
09-13-2006, 10:34 AM
Shouldn't take you ten months, kid :D

Where them calorie numbers?!?!

Al3X
09-13-2006, 10:43 AM
Shouldn't take you ten months, kid

Where them calorie numbers?!?!

Just starting to track my food. Need to see what I should eat (cals, pro, fat, carb..) what do you advise for 190 lbs @ 6" ? I'll eat what I normally eat for a week, track and make adjustments for the next week. After I see what I eat, should I setup a eating schedule, and then for whatever cycle (cut or bulk) eat for that time length? For a better understanding, should I eat one set of foods for a week (breakfast, snack, lunch, snack, dinner, snack), switch to another the next, switch to another the following etc.. etc.. This is where all the confusion comes into play.

Eszekial
09-13-2006, 10:51 AM
Based on your pics i'd say you're at 17-20%.

160 grams of protein, 80 grams of fat is what you need for your essential macronutrients.

Calorie wise, if you are reasonabley active, I'd say you should start off at 2250 calories a day, eventually going down to 2000 by the end of your cut.

It should probably take you about 6-8 months to get to 12%

Eszekial
09-13-2006, 10:53 AM
2% Knudsen Low Fat Cottage Cheese 400 10 24 56
Cream soda 24 0 6 0
Snacks, trail mix, tropical 57 2 9 1
Optimum Nutrition Fish Oil Softgels 60 6 0 0
Greek Salad 423 29 13 28
Salad dressing, KRAFT FREE Fat Free Ranch Dressing 35 0 8 0
Egg omelet or scrambled egg, with ham or bacon 417 30 4 32
Radishes, oriental, raw 61 0 14 2
Cheese, Mozzarella, NFS 202 12 2 20
Chicken, breast, with or without bone, stewed, skin not eaten 240 5 0 46
Snacks, potato chips, cheese-flavor 211 12 25 4
Frozen desserts, ISLAY KLONDIKE, KLONDIKE BAR Vanilla Ice Cream, with chocolate coating 122 9 9 2
Totals 2252 115f 114c 190p

This is what I ate on a 2250 day in august. Not a clean as I would usually be, but you get the point.

www.fitday.com

Al3X
09-13-2006, 10:58 AM
Wednesday.

Breakfast - Oatmeal + Coffee
>Fish Oil
Lunch - Toasted Tunafish Sandwich on wheat (2) + Mac n Cheese
Dinner - Chicken & Dumplins (2)
Snack - Pure Fruit Bars by Edy's (1)

Al3X
09-13-2006, 08:34 PM
-If anyone sees this post, do the exercises that I have appeal adequately enough for the corresponding muscle groups?
-I suppose I should at least have 3-4 exercises per body part, correct?
-Chest, Legs, and Back all have 4 exercises, is this enough to see optimal gains?
-Traps, Shoulders, and Arms have 3 exercises, are there any exercises that should be added to achieve maximum gain?

Al3X
09-14-2006, 09:28 AM
Thursday.

Breakfast-
Oatmeal + Coffee
Glass of Water
>Fish Oil
>Asprin
>Inflammatory Med - Ibuprofen
------------------------------
Lunch-
(2) toasted tunafish sandwiches
(1) shrimp ramen noodles?
Water
Snack- Protein Shake with Tunafish can
------------------------------
Dinner-
(3) Protein Waffles
Scrambled Eggs (50% Whites)
1/2 Bagel
Snack- Protein Shake

Al3X
09-15-2006, 08:58 AM
D5/Friday: Back

Breakfast:
Protein Waffles (3)
Boiled Eggs (3)
2g Fish oil
----------------------
Lunch:
(2) Tunafish sandwhiches
1/2 cucumber raw
cup of baked beans
(2) glasses of water
----------------------
Workout:
pre-shake (2 scoops)
post-shake (2 scoops)
----------------------
Deadlifts:
185x12 (grip failure)
195x9
205x7
215x3

Rows:
120x12
140/120x4/6
100x8
120x6

Chinups:
2 :D Definitely going with another exercise, I was exhausted by this point.

Lat Raise:
15x12
15x10
15x8
10x6

Shrugs: (smith machine)
140x12
150x10
160x8
150x6

Well this workout felt incredible. I got in there, and worked my ass off. Felt my entire body pulling on those deads. Boy my back is really tight right now. I need to get some straps soon, my grips horrible. A guy helped me on my form, so i'm thankful for that. Time for a shower.
--------------------------------------
Dinner:
Rotisserie Chicken (2 servings)
Brocolli & Carrots
Brown Rice
----------------------
Snack:
Edy's pure fruit bar
pizza crust (3) definitely going to find something more healthy to snack on.
----------------------
Macronutrients:
Calories -2574
Fat-85
Carb-191
Protein-252

Ate a little more than expected today. I'll definitely decrease my carbs by about 80g. I'll also need to decrease my protein because it skyrocketed today. I'll shoot for 190-200 for tomorrow.

Eszekial
09-15-2006, 10:22 AM
-If anyone sees this post, do the exercises that I have appeal adequately enough for the corresponding muscle groups?
-I suppose I should at least have 3-4 exercises per body part, correct?
-Chest, Legs, and Back all have 4 exercises, is this enough to see optimal gains?
-Traps, Shoulders, and Arms have 3 exercises, are there any exercises that should be added to achieve maximum gain?

You are a beginner.

Squats for legs, Deadlifts for your entire body and mainly back chain. Bench Press for upper body.

As long as you are doing those hard and often, you should be fine.

Al3X
09-15-2006, 11:07 AM
I've been lifting for awhile, not necessarily an actual routine. I'm used to the exercises, I'm just taking it one step farther than before. I've had much help determining my training schedule, so thats in stone now. It's time to apply it in the gym! Thanks for the replies Eszekial. I'll check up in your journal as well!

Al3X
09-16-2006, 08:19 AM
D6/HIIT & Abs:

Breakfast:
Protein Waffle (3), Boiled Eggs no yolk (3), 2% Milk, Fish Oil (2g daily)
----------------------
Snack:
2% Milk (to increase my cals)
----------------------
Lunch:
Rotisserie Chicken (leg & breast), Brown Rice, Brocolli & Carrots
----------------------
Snack:
Beef Jerky (1/2 bag [3.5 oz]), Sunflower Seeds (1/4 cup)
----------------------
Snack:
Apple Juice (increase cals), Sunflower Seeds (1/4 cup), Twizzlers (healthiest candy - movies)
-----------------------
Dinner:
-----------------------
Ravioli with Tomato Sauce, Corn, Brussel Sprouts

HIITT & Abs:
Never happened. Very busy for today.

Al3X
09-17-2006, 08:31 AM
Sunday.

Time to rest, and recover from Friday's Back Day. My lower back, and traps are still sore. I'll be sure to eat clean today, and track those macro's.

Al3X
09-18-2006, 08:12 PM
D1/Monday: Upperbody

Breakfast:
-----------------
oatmeal, 3 egg whites, cup of milk, 1/2 coffee, 1.5g fish oil

Lunch:
----------------
tunafish sandwhich, tunafish prepared (mayonaise, onions), green beans (canned) cup of milk

Snack:
----------------
Apple Juice
Powerade

Dinner:
---------------
Rotiserrie Chicken, Salad w/ egg whites, vegetable egg roll

Snack:
---------------
Whole Dill Pickle

Workout:
----------------------
Bench: 165x8, 170x6, 175x4
Dips: 10, 8, 5, 2
BB Curls: 55x10, 60x6, 65x3
Cable Push down: 60x10, 70x8, 80x6
Shoulder Press: 30x10, 35x8, 40x5
- Post-Shake (2 scoops whey protein, full glass of water, spoonful pbutter, handful oats)

Al3X
09-20-2006, 08:50 AM
Two days ago I ordered the following:

http://bodybuilding.com/store/acc/myotape.html
http://bodybuilding.com/store/gl/neopad.html
http://atlargenutrition.com/nutrition_detail.php?products_id=3

Total: $40 including shipping.

.. should be here today

Al3X
09-20-2006, 08:51 AM
Going to change my workout a bit, I feel I'm not getting what I want out of it. So I'm changing it up to a full body split, with a dedicated HIIT day.

Al3X
09-20-2006, 08:53 AM
My diet needs some tweaking, so I'm going to change this up. I need to get quality vegetables, and add nuts to every meal. This should speed up my process. So far I believe 6 or so days without fried food, 8+ bottles of water daily, milk 3x daily, 2g fish oil daily, and I'm getting p/f every meal. So far so good, just changing it, I'd like to meet my goal sooner than later.

Eszekial
09-20-2006, 08:55 AM
solid suppelementation!

Al3X
09-20-2006, 07:38 PM
Well decided now's the best time to change my routine. I've had tremendous help from a mod here - Anthony. Here's the outcome. 3 full body w/o's, 1 HIIT Day, and 3 Days of rest.

So for today this is the exercises that I did.

Bench Press:
155x8, 160x6, 165x4, 170x2
*Extremely dissapointed with the results. I remember in Iraq getting 315 up nearly 8/10 of the way :( oh well, guess my chest is lacking overall. Just know to work even hard day after :)

Squat:
185x8, 205x6, 225x4, 245x2
*Extremely happy with the results. I just felt like adding more and more wieght. I even checked my form in the beginning, made sure I'm doing them correctly, and watched myself in the mirror, as I was grunting w/ pain!! I'll need to re-evaluate the weight for next week*

Chins:
10, 7, 4, 3
*Was suprised. Figured I get about 7, 4, 2, 0 :) *


How I feel, ? Fookin' great! Really got a good 'pump' out of this workout. I need to make sure I bring my lil' book so I can track my reps better (borrowed paper + pen) Also I need to find my mp3 player. Time for a protein shake!

Eszekial
09-21-2006, 08:54 AM
Anthony is pretty ripped and gives some solid advice.
Good work!

Al3X
09-21-2006, 04:12 PM
Eszekial. Indeed he does. He's my hero ;)

Al3X
09-21-2006, 04:13 PM
Thursday.

Going to do some HIIT - Sport style. Got some buddies that asked me to play some Racquet ball, and Basketball. Should be a pretty good workout. Just gotta keep the intensity up.

Al3X
09-21-2006, 04:14 PM
Recieved my bb.com items today. I really like the MyoTape, very quick and easy. The straps I bought, are nice. They have very good padding, and the length isn't very long (last ones I had, tremendously long..) So overall I think I made good purchases. Creatine should be here tomorrow.

Al3X
09-23-2006, 07:46 AM
Friday
BW - 190

Lunges:
60x8, 65x6, 70x4, 75x2

Dips:
8, 6, 4, 2

BB Rows:
95x10, 115x8, 120x6, 125x4

Overall
-Workout's instensity was great. Heather (wife) was there doing her own, thing ;) very hard to concentrate when you look over and your signficant other is curling 5lbs w/ one hand in her pocket. Crazy.
-Lunges were a killer. Next week I'm going to decrease the weight some, because on my last set just felt sluggish. Overall these babies really hit the legs. On myself on the inside of my thigh especially.
-Dips were easily accomplished. I don't know why I followed the 8,6,4,2 rep. I'll double it next week.
-BB Rows felt weird doing them this way (first time.) The weight was difficult, but I will manage it better next week.
--------------------------------------------------------------------------------------------------------------------------------------
Started my Creatine Supplementation today. 5g pre / 5g post. The method I used was tsp on tongue, followed by 16oz of apple juice. How's this? soon I'll order some maltodextrin/dextrin and use that along with it. My diet will no longer be posted in my journal, be accessed by link in sig. Feedback, on anything is greatly appreciated.

Al3X
09-25-2006, 08:26 PM
Sunday. HIIT

Sprinted HIIT style 50 yards. 10 yards sprint, 10 jog. Conducted this 4 times. Even made a 'lil video' just for kicks. Upload soon.

Overall:
*Nice workout, intensity was up. Increase the length next week, and run through the end harder.

Al3X
09-25-2006, 08:27 PM
Monday. Training (1)

Squats
205x8, 225x6, 245x4, 255x2

Bench
165x8, 175x6, 185x4, 195x2

Chins
10, 6, 5, 2

Overall:
*Squats need to decrease the weight, due to my form. Need to practice good habits, before attempting heavy weight.
*Bench went fairly well. Weight is right where it needs to be.
*Chinups, were alright. I'd like for my last set to at least get 3-4.