Pruneman's journal

**pruneman** · 06-01-2003 10:03 AM

Ok, i've been working out on a program for about a month now, but just thought i'd post a journal on here to get some comments, suggestions, and encouragement. I'm a 130lb ectomorph so i'm currently trying to bulk.

My routine looks like this:

Mon:chest/back
Tues:shoulders/abs
wed:rest or light cardio
Thurs:bis/tris
Fri:legs
sat:rest or light cardio
sun: rest or ligth cardio

If i do cardio, it's only about once a week and more because i'm bored than becuase i need it.

I'll post my diet a little later

Well, hope this goes well...please comment

**pruneman** · 06-01-2003 03:28 PM

Just got back from the gym. I didn't lift today, but i did a spinning class. They're really tough!!
I know that the general opinion is that cardio should be eliminated during bulking, but the heart is a major muscle too. Shouldn't i encorporate some sort of cardiovascular excercis into my routine...just a limited amount?

-Pman

**GhettoSmurf** · 06-01-2003 04:15 PM

yes, cardio is fine when bulking IMO.

**pruneman** · 06-01-2003 06:21 PM

ok, here's the rundown for food for today...
Meal 1: 1C oatmeal (dry), 6 egg whites and one yolk
Meal 2: 1/2 of one of Ghettosmurf's MRP's
Meal 3: Tuna sandwich and .5c oatmeal dry and tsp EVOO
Meal 4:PWO: 60g dextrose, 20g whey
Meal 5: one slice WW bread, 4 egg whites, 1T PB
Meal 6: 3 C broccoli, 6oz chicken, 1T EVOO
Meal 7: 1C cottage cheese and probably some Natty PB (haven't had this one yet)

Hey ghettosmurf...if this looks familiar, i stole most of it from you

-Pman

**GhettoSmurf** · 06-01-2003 09:03 PM

hey no problem man, i hope it works good 4 ya

by the way- what is EVOO?

**GhettoSmurf** · 06-01-2003 09:16 PM

btw- with the MRP, if you dont like the taste of it, try adding a packet or 2 of splenda. that's what ive started doing and IMO it tastes even better w/ the splenda in it.

**clvmike19** · 06-01-2003 09:21 PM

Cardio is the devil! Kill it! Kill it now!!!

Hey good to see ya working out. I love these journals b/c youre just like me. I started out at 138 in Jan and Im 151 now. The key is this man. EAT!!! Eat now, eat later, eat when you dont want to. Just eat it all. Eat tuna, eggs, bread, chicken, your girlfriend

EVERYTHING.

And train hard. Lift as big as you can WITH GOOD FORM. Dont cheat your self. You can do it. My skinny ass put weight on. Rest too. I made that mistake of overtraining.

Ill be stopping by frequently to see the progess man.

oh and welcome to the WBBSA (WBBSkinnyAsses)

**pruneman** · 06-01-2003 09:24 PM

Hey GS: EVOO=Extra Virgin Olive Oil
Yeah, i have been adding splenda to the MRP and its not too bad
BTW--how quickly do you drink that MRP?

Thanks

-Pman

**GhettoSmurf** · 06-02-2003 05:40 AM

well. i usually keep it in a little cooler type thing that fits in my backpack so i ca bring it to school. then during clas i take it out and drink it in about 5-10 minutes or so

**pruneman** · 06-02-2003 02:54 PM

Got home early from work so i'm going to hit the gym now. My legs hurt like a mofo from that spinning class yesterday.

Thanks for the welcome clvmike19

I'll post again later tonight.

-Pman

**pruneman** · 06-02-2003 05:21 PM

Well, i just got back from the gym. My younger bro went with me (he's 17, i'm 19). He is my height and build, but he weighs about 15 lb more than i do and i completely wore him out. It was probably my best day yet (i know its only been a month that i've been lifting).

Chest stuff:
BB incline pres: 80x10; 90x9; 95x6
DB flat press: 45's x10;50's x9x55's x5 (had a little help on the last rep)
Flys: 25'sx12;30'sx10
Pullover machine: 90x12; 105x11;115x7

Back stuff:
Pulldowns: 85x15; 95x12; 105x8 (this is up 10lb from last time)
Bentover Row: 75x12; 80x10(8 were quality)
Closegrip cable row: 75x12; 85x<10; 90x8
Deadlifts: 95x10; 105x10; 115;8

Comments: I made great improvements in almost everything on this workout. DB press last time was 40x12; 45x10; 50;6. Pulldown's were also much better. This is the first time i really tried hard on deadlifts. I know it's not much weight, but it felt really good and i think i used good form at least.

-Pman

**pruneman** · 06-02-2003 09:44 PM

Here's the food breakdown for today:

cals: 2197

Carb: 222

Protein: 181

Fat: 61

Probably not enough cals. I guess i'll try harder tomorrow

**clvmike19** · 06-02-2003 10:03 PM

need about 1000 more cals! You can do it. Good job on the workouts. Deads are fun and its good to hear youre using good form. Get that down and the weight will come.

Now drop that damn cardio and go pick up some tuna or something

**wibble** · 06-02-2003 10:14 PM

Good ole mike. Always yappin about food.

Look out for this guy, hes a Calorie Whore and all Calorie Whores eventually turn into monsters.

Pack in those cals pruneman, and good job with the workouts! Deadlifts are one of my favorite exercises for sure. They're hard not to like once ya start moving those big numbers. Form is the most important thing though, you could mess yourself up good if you're not careful. Glad you were keeping an eye on yourself. Keep up the good work!

**Alke** · 06-02-2003 10:17 PM

whats up yo! good luck with your goals looks like you gots a solid workout for your chest and back stuff.

I agree with clvmike19, looks like you got plenty of protein in your diet, maybe add a few more carbs in there...if your bulking you will need them. a little cardio aint gonna kill ya, but if your gonna do cardio make sure you get more calories than you expend to bulk.

**clvmike19** · 06-02-2003 10:17 PM

hey its my formula for life

food=good

follow that simple rule and everything else follows. Well almost everything. Ok, youll get bigger thats about all.

**aka23** · 06-03-2003 12:15 AM

Originally posted by pruneman
I know that the general opinion is that cardio should be eliminated during bulking, but the heart is a major muscle too. Shouldn't i encorporate some sort of cardiovascular excercis into my routine...just a limited amount?

You do not need to do cardio, if you do not want to. However, if done in the desired manner (separating it from weight workouts, not doing it on an empty stomach or other times when glycogen reserves are low, avoiding overtraining the legs, etc), it should not significantly interfere with your gains. There have been a few studies showing one or two cardio sessions a week on non strength days does not negatively impact strength and size gains, maintains conditioning, and maintains fat oxidation efficiency. I do cardio nearly every day, and have been making good muscle gains in recent weeks while maintaining a low body fat %.

**pruneman** · 06-03-2003 06:19 AM

Thanks for the responses fellas. Gonna try to up the cals today. I shoot for 2600+ but i often have trouble getting to that. I'll post again after work.

-Pman

**GhettoSmurf** · 06-03-2003 07:05 AM

how do you have trouble getting to 2600?

is it becuase of time? work? school?

if you need some idea's for getting more meals in, ill gladly help ya out

**pruneman** · 06-03-2003 02:18 PM

Well, healthy foods tend to be bulky and i tend to fill up...i think i'm still just getting used to it. I would definately like some advice though. Thanks Ghetto.

**Alke** · 06-03-2003 02:34 PM

I know what you mean, when you start eating healthy it filled me up as well. If I wasnt righting stuff down and keeping track of calories I would not be eating enough to bulk becuase when eating good foods you arent as hungry, and if I used my hunger as a guage for when to eat next, I would not be getting enough calories....

things to up your calorie count could be bagels (@250 cals) lean ground beeg (1/2 lb @400cals) milk (@100 cals cup) protein bars (@200 cals each) yogurt (@200 cals a serving) almonds (@150 cals a handful) and flax seed oil is @150 cals a tablespoon.

**GhettoSmurf** · 06-03-2003 02:48 PM

if you have trouble downing foods like that, try making a shake out of them and drink your cals.

1 Cups Oats
1 TBSP Natural PN
1 Scoop Whey
Couple Packets of Splenda

put in a blender and liquify it

~500 calories right there, and i bet you'll still be hungry after that!

**Budiak** · 06-03-2003 05:40 PM

IMO if you're going to do cardio on a bulk, do HIIT type cardio. It takes less time, is more intense, and targets fat cells more than does regular cardio. Do 10-15 minutes of HIIT, 3 times a week and you'll keep help keep fat in control.

Bling!

**pruneman** · 06-03-2003 06:55 PM

Thanks for all the tips guys. Kenn, i'm glad to hear that i'm not the only one without an endless appetite. Believe me, i can eat a lot, but there is only so much room inside me.

Today was abs and shoulders:

Shoulders:
Hehind the neck press: 70x10; 80x8(help on #8); 85x6(help on 6)
Upright row: 65x12;75x8;80x8
DB Shrugs: 40'sx20; 50'sx15
DB Lateral raises: 10's 12; 15'sx<9

Abs:
Crunches: 35;30;30
Hanging knee raises: 25;25 (this was to my limit)
DB Oblique "bends" (not really sure what the heck these are called) 45'sx35; 55'sx30
Weighted roman chair: 25lbx15;25lbx15

Comments: It wasn't a bad workout; wasn't a great one either. I definately felt fatigued when i was finished, but i didn't eat enough today, so that probably has a lot to do with it.

Are tere any exercises you guys would add/subtract/substitute in this workout? Thanks

I'll post my diet stuff later.

-Pman

**pruneman** · 06-03-2003 08:26 PM

Todays diet:

Meal1: 1C oats (dry), 7eggs one yolk
Meal 2: 0.5 of ghettosmurf's MRP
Meal 3: tuna sandwich
Meal 4: slice of pizza
Meal 5: 0.5 of MRP
Meal 6: 52g dextrose, scoop whey
Meal 7:yam and 6oz chicken breast, 1oz nuts
Meal 8: 1T natty, 1C LF Cottage cheese

Comes out to this:
Cals: 2595
Fat: 66g
Protein:220
Carb: 270

-Pman

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