Time to Get Strong

[Guevara139]

Alright, I decided to get serious with lifting and keep a journal here so you guys can offer me suggestions and any tips and also to track my progress. I decided to stick with the arnold workout out and start doing less reps with higher weightso I can get bigger, the split is as follows:

Mon: Chest/Back
Tues: Shoulders/Arms
Wed: Legs
Thurs: Chest/Back
Fri: Shoulders/Arms
Sat: Legs
Sun: Rest

I currently am 5'10'' and weigh in at 140lbs as of last Monday. I have been trying to eat a lot more and have been tracking my calories. Please give me suggestions on everything I am open for it.

[Guevara139]

Since I have had trouble with eating enough calories I bought meal replacement shakes (Lean Body from Labrada) My meal for the day was as follows:

Meal 1: Total Ceral with Blueberries and Almonds and Skim Milk
Meal 2: Turkey Sandwich on Wheat bread with american cheese, and cheddar popcorn
Meal 3: Salad with Feta Cheese
Meal 4: Salmon Burger with White Toast and Corn
Meal 5: Pizza and Lean Body Shake

Calories: 1957
Fat: 62g
Carbs: 216g
Protein: 146g

(Should I post my daily intake in grams or calories? Which is more preferrable)

[Guevara139]

I did my legwork out today, it felt pretty good, I think I can start doing more weight on my squats, I just felt a little nervous because I do not know my maximum squat weight. Ill move it up next leg workout.

Leg Workout

Squat
10x135lbs
8x155
6x175
4x205

(Move Up)

Leg Extension
9x80lbs
9x90lbs
9x100lbs
(Move Up)

Leg Curl
9x60lbs
9x70lbs
9x80lbs
(Move Up)

SLDL
9x80lbs
9x90lbs
4x100lbs

Good Morning Rows
9x45lbs
9x55lbs
4x65lbs

[Shane]

There your journal is now christened. Good luck man.

[Coke]

Best of luck with everything - Looks like you are off to a good start!

[Guevara139]

Meal 1: Protein Shake and PBJ Sandwich
Meal 2: Black Bean Rice and Orange
Meal 3: Turkey Sandwich on Wheat and Orange
Meal 4: Salad, Sardine Burger on Wheat with Corn
Meal 5: Lean Body Meal Replacement Shake
Meal 6: 1/2 Bagel with Sharp Cheese

[CODE]
Total: 2132
Fat: 60 536 26%
Sat: 19 174 8%
Poly: 9 83 4%
Mono: 25 221 11%
Carbs: 259 913 44%
Fiber: 30 0 0%
Protein: 155 622 30%
Alcohol: 0 0 0%
[/CODE]

I still feel really full all the time, and like I always need to go to the bathroom, any suggestions on my diet?

[Guevara139]

Today was my chest/back day, I am sad that I did not bench as much as I thought I could, this past summer I have been doing entirley dumbell bench presses, I moved to the barbell today and thought I would be able to do more.

BB Bench Press
20xBar (Warm Up)
7x135lbs
2x135lbs
2x135lbs

DB Incline Press
7x40lb DB
5x45lb DB
4x50lb DB

Cable Crossover
(Not sure the weight, because it has those plates, so I will list the plate # on the cybex machine)
7x5
7x5

Chins/Dips Routine
I Do a series of chins/dips to failure:
Dips
Military Pull Up
Dips
Wide Grip Pull Up
Dips
Parallel Bar Pull Up
Dips

Bent Over Rows
7x95lbs
7x95lbs
4x95lbs

Dead Lifts
10x115lbs
6x135lbs
2x155lbs
(I could have done more, but my grip was too weak)

I felt pretty good about todays workout, but I just wish I could bench more, eh...im sure it will start going up, .

[Guevara139]

Today my diet wasnt very good, I had a final exam so I was studying all day and did not have time to cook a proper meal, but here it is:

Meal 1: Protein Shake and PBJ Sandwich
Meal 2: Rice with Black Beans and Orange
Meal 3: Turkey Sandwich on Wheat with 2 pork dumplings
Meal 4: Grilled Cheese Sandwich
Meal 5: Salad with Olive Oil/Vinegar and Feta Cheese

Thats all , I guess its only one day, it wont matter that much.

[Guevara139]

I just took my measurements (I think I did them right, not 100% postive though)

Chest: 35''
Waist: 29''
Bicep: 11.5''
Thigh: 19''
Calf: 13''

This is the first time I have measure myself, so what are realisitc expectaions to up these measurments?

[Scott S]

If you're still short on calories, have you thought about drinking a glass of milk with each meal?

[Guevara139]

Leg Workout

Squat
10x155lbs
8x175
6x195
2x215

Leg Press
10x180lbs
6x270
4x360

Leg Extension
10x90lbs
8x100lbs
6x110lbs
(Move Up)

Leg Curl
10x70lbs
8x80lbs
4x90lbs

SLDL
10x80lbs
8x90lbs
6x100lbs
(Move Up)

[RuLess]

140 pounds.. get atleast 3500 calories in a day.. ur eatin the right stuff just not enough.. train hard eat big

get huge

pz

[Guevara139]

I am now 141lbs, I have gained 1lb since last week, I will start upping my calorie intake another 500 calories, and see where that puts me. My goal is to weigh in at around 150lbs at the beging of the school year which is September. I will see how that goes.

[clvmike19]

Good luck man! I started lifting in Jan at 138lbs. Im not at 158 or so. It takes work, alot of eating, and resting correctly. Drink water, eat until it hurts. You can do it! Ill be checking this journal alot to see how youre doin.

[Guevara139]

clvmike19, you got any suggestions or tips for me to get big and gain weight? Oh, and thanks for the support, I really appreciate it.

[Guevara139]

I forgot to post my diet yesterday but here it is:

Meal 1: Total Cereal with almonds, bananas, raisins, and wheat germ
Meal 2: 1/2 cup of cottage cheese and blueberries
Meal 3: Turkey Sandwich on wheat with Apricot Juice
Meal 4: Lettuce, Tomato, feta cheese, and olive oil
Meal 5: LeanBody shake from Labrada
Meal 6: Steak Kebab with couscous and yogurt
Meal 7: Designer Whey Shake and PBJ sandwich

2664 calories
c/p/f : 40/33/27

I was at around 2000 calories last week and gained around 1lb, so I decided to try uppin my calorie intake to ~2500 calories a day to gain a little more weight per week.

[cphafner]

Originally posted by Guevara139
clvmike19, you got any suggestions or tips for me to get big and gain weight? Oh, and thanks for the support, I really appreciate it.

Eat more. You're doing the right thing by upping it about 500 cals a week until you find out the appropriate levels for yourself. I notice you don't drink any milk, is there a reason for that. Milk is an easy way to get a lil extra cals and protein in your diet.

[clvmike19]

Looks like you need to eat a little more. I agree w/ cphafner. Drink some Milk. I never liked it but I forced myself to drink it. Its loaded with cals and protein. Tuna is a great source of protein too. Throw some eggs into breakfast as well. More protein there for ya.Im eating a 3 egg/cheese sandwich as I type this The lbs will probably come fast right away, but you may level off. Then just eat more. Oh yeah Squats, Bench, and Deadlifts are key to getting big!!

I took a look at your measurements too. They looked almost exactly like mine back in Jan. I think now Im at (this is a quick guess)

Chest: 39
Arms: 14
Thighs: 21-22
Waist: 32
Calves: 14.5

[Y2A]

Hey bro,
If you really gained a full pound in a week off of 2000 calories a day, make sure you monitor your gains carefully this week at 2500 cals. You might not have the crazy metabolism of Mikey boy who needs 4000/day to gain a pound

While Im in here, I should ask... are you a pimp like Mike?

[clvmike19]

Noone's a pimp like me!!

[Guevara139]

no, im defintly a pimp also

Yeah, its weird...i have also been really skinny, i always eat whatever i want....i guess i just have not been eating that much, before i started bulking i liked the feeling of feeling light and empty, it was nice...now my stomach always feels full frome ating this much all the time

My workout for today was as follows:

Bench Press
10x115lbs
6x135lbs
3x155lbs

Invline DB Press
10x40lbs
5x45lbs
4x50lbs
[move up next week]

Dips
(unweighted)
Set 1: 10x
Set 2: 6x
Set 3: 5x

Hanging Leg Raises
3 sets to failure

Weighted Sit Ups
3 sets to failure

My chest workout was decent, I will probably feel pretty sore tomrw, I still gotta work harder on my bench press. I wanna be able to do 135lbs easily.

[Guevara139]

its the summer time and I am up at school taking courses, so it is not always easy to have everything I need in my small fridge. I love drinking milk and I try to do so, I will try to start going to the grocery store on a more regular basis. I just ran out of a lot of things like eggs and milk, I should be getting them this weekend.

[pruneman]

hey man. Welcome to the boards. I'm in about the same boat as you...skinny and trying to gain mass. keep up the hard work and you'll be seein results in no time.

BTW...

[Guevara139]

I did back and forearms today...i realized how weak my forearms are and I really need to improve on them

Deadlift
10x95lbs
8x105lbs
6x135lbs
1x155lbs

Barbell Row
10x75lbs
8x92lbs
6x105lbs
3x105lbs

Chins
I do 2 trisets to failure of normail chins, wide grip, and then neutral

Seated Row
10x7
6x8
4x9
(This is on a cybex rowing machine, so I am not sure of the actual weight)

Behind Back Wrist Crul
10x50lbs
10x60lbs
6x80lbs
(Move Up)

Reverse Wrist Curl
10x20lbs
7x30lbs
6x30lbs


My forearms were really buring when I was doing my chin trisets. I also have to work on my grip strength, because I feel it is very weak also. Does anyone have any suggestions for this?

[clvmike19]

It looks like you have a great routine going for you. Keep up the deads youll shoot up in that in no time.