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View Full Version : Recreation of a STEVE!!!



pmpimpalot01
01-20-2007, 06:04 PM
So Here goes!

This is attempt two at keeping a journal. My first was a bust for multiple reasons:

1. I was dumb lol

2. I was a much higher body fat, I weighed in the 220's, I wanted to be stronger so I kept bulking but was unhappy with my fat so my diet was bad and inconsistant.

3. I was not as serious about Powerlifting as I am now.

[/B]::THE STATS::[/B]

Age: 16
Weight: 173
Height: 6'3
lifting exp. 2 years

I do not have my maxes as of now. My Bench max will be done on monday, squat tuesday and deadlift most likely on friday.
GOALS

February 10th / March 10th / April 10th (b-day:thumbup: )
_________________________________________________________________
Bench 265 / 280 / 300

squat 405 / 435 / 465

Dead lift 365 / 395 / 420

C&J 245 / 260 / 275

to some these gains may be high...30 pounds in a month...but I gain very easily and quickly. It is just the goal I have to stay as lean as possible while gaining muscle that makes it a challenge. I am however at a body fat I am happy with so adding a little fat wont bother me like it used to (although my loose skin is annoying).

Diet

Currently my diet is poor. Far too few calories. Around 1200 a day. I don't Know how my weight is staying where it is.

a sample:

Meal 1:
2 egg whites (34 calories, 4 protein)
1 slice turkey (30 calories, 5 protein)
Total: 64 calories, 9 protein

Meal 2 :
Pure protein Bar (170 calories, 20 protein)
Total: 170, 20 protein

Meal 3:
Wrap (50 calories )
3 oz chicken breast (100 calories, 21 protein)
1 slice no fat cheese (30 calories, 5 protein)
BBQ sauce (15 calories)
Total: 195 calories

Meal 4:
3 oz chicken breast (100 calories 21 protein)

Meal 5
6 oz chicken breast (200 calories 42 protein)
broccoli (60 calories)

snack allowance (just little crap thru out the day i eat) 100 calories

that is actually only around 900 calories. Maybe my 1200 estimate was alittle too optimistic.

I will however, to begin my bulk, move to 1150 calories a day (1000 calories with a 15% increase). I will stay here until the weight gain stops. then add 15% more. I figure small increases in these calories, mostly from lean protein will not put fat on me.

Another problem I know I have is a lack of fats in my diet. I am starting to supplement with Fish oils.

Supplements

Whey protein
Pure Creatine mono
Fish oils
Multi vitamin
Redline

Training
::Extremely low reps:: I do weightlifting so I go for the 1rm

Monday:
Flat bench
Incline bench
Lockouts
Close Grip Bench
Skull Crushers
Abs

Tuesday:
Dead lift
shrugs
pullups
rows
military
curls

Wendsday:
Squat
Leg extentions
SLDL
Lunges
abs

Thursday:
Flat bench
Incline bench
close grip bench
skull crushers
dips

Friday:
Dead lift
shrugs
pullups
rows
military
curls
abs

I know my routine is probably pretty screwy but I have had good results. Of Course I would appriciate suggestions to my Diet, supplementation and training as this is a learning forum. Its why I came here a long time ago and I still have a lot to learn.


I am excited to get started on my bulk starting MONDAY! . I hope all goes well. I will post My daily Lifting journal as well as my diet.

I will also Post better pics tomorow

hope you all enjoy following me along my journey!


( I appologize if my spelling/ grammar is horrible)

Lighting is horrible on these pics....next set will be outdoors

pmpimpalot01
01-22-2007, 05:18 PM
Ok so I didnt get those pics today, my friend forgot his camera.

I woke up at 171 lbs. Guess thats the starting weight.

So far today I have eaten
Meal 1
8 egg whites (136 calories, 24 protein)
2 slices turkey (60 calories, 14 protein)
Piece of non fat cheese (30 calories, protein 5)
Total: 226 calories 41 protein

Meal 2:
Homemade protein bar (238 calories, 40 protein)

Meal 3:
3 oz chicken (100 calories, 21 protein)

Meal 4:
cup oats (150 calories , 5 protein)
cup strawberries (25 calories)
Protein (105 calories, 25 protein)
Total 280 calories, 30 protein

Meal 5:
Homemade protein bar (238 calories, 40 protein)
Protein shake (110 calories, 24 protein)
Total 348 calories, 64 protein


A lot more then normally, and those 8 egg whites sure are a lot!

Training went well. I didnt record my lifts today but will in the future.

Also, In my post above my routine is messed up, it should look like this:



Monday:
Dead lift
shrugs
pullups
rows
military
curls
abs

Tuesday:
Flat bench
Incline bench
Lockouts
Close Grip Bench
Skull Crushers

Wendsday:
Squat
Leg extentions
SLDL
Lunges
abs

Thursday:
Flat bench
Incline bench
close grip bench
skull crushers
dips

Friday:
Dead lift
shrugs
pullups
rows
military
curls
abs

Coke
01-23-2007, 04:17 AM
Pimp is back, wish you well as you recreate in the gym, lol. Honestly, it seems you are doing too much. I think if you hit up each body part just once per week, you'll keep on track better. You've got a lot to fill in with that 6'3 frame but take your time with everything as you are only 16 years of age, just stay on it all.

pmpimpalot01
01-23-2007, 05:34 PM
WOW i got weak lol

stuffin my face tryin to get back up. still didnt get a training journal...

I am at about 2200 calories per day. Is it bad that i jumped so much so soon?

pmpimpalot01
01-23-2007, 05:43 PM
Also, i woke up at 171.5