Won't Stop, Won't Quit, and Won't EVER Give Up!

[Chubrock]

Food:

Meal 1- Nitrean, Milk, Natty PB sandwich

Meal 2- Chicken Breast, Balance Bar

Meal 3- Steak and Cheese Double Meat

Meal 4- Chicken Breast, Spanish Rice

Meal 5- Natty PB Sandwich, Milk

Meal 6- Salad, Low Fat Honey Mustard, Baked Potato

Totals-

Calories- 2939
Protein- 234grams
Carbs- 264grams
Fats- 101grams


Overall, this is probably the best I've eatin in awhile. My only complaints about this meal are the fat levels, and that comes primarily from the Natty PB and the Sub. I'll get the fats down tommorow.


Workout-

Squats-
145lbs x 10
165lbs x 8
185lbs x 6

Leg Curls-
80lbs x 10
90lbs x 8
100lbs x 6

Bench Press-
120lbs x 10
130lbs x 8

Wide Grip Bent Rows-
95lbs x 10
115lbs x 8

Shrugs-
50lb Dumbbells x 10
50lb Dumbbells x 10

Lateral Raises-
20lbs x 10
20lbs x 8

Bicep Curls-
Two 10's on each side x 8
Two 10's on each side x 8

Skull Crushers-
Two 10's on each side x 10
25's on each side x 8

I've decided to do my full body workout on Mon, Wed, Fri and on Tue, Thru, Sat, I will do the Movement Prep, Prehab, and Regeneration portion of the CORE workout, along with 10minutes HIIT. I liked the workout today, and I know that I can def. make gains in these workouts.

Quote of the Day: "Lo, there do I see my father
Lo, there do I see my mother and my sisters
and my brothers
Lo, there do I see the line of my people back
to the beginning
Lo, they do call to me
They bid me take place among them
in the Halls of Valhalla
Where the brave may live forever..."- Viking Prayer

[ReturnedFire]

nice work on the squats

i recommend BB shrugs if you haven't tried them yet. i find them better overall than DB shrugs.

keep it up dude i saw the before and after pics, and much props

[Chubrock]

Thank ya Jotosuds. Yea I normally do the BB shrugs, but for some reason I just grabbed the dumbbells, probably cuz' they were closest to me.

[ryuage]

so i take it you are trying to bulk up now?

[Chubrock]

Haha yep ryuage. Originally I had planned on cutting, but as you saw from some of the pics I still have some loose skin, so until that tightens up, it's not going to do many any good to keep cutting smaller and smaller. I'll try and keep a pretty clean bulk going and once I put on some good weight and muscle, and as soon as my skin begins to tighten up some more, I'm going to go back on a cut.

[Chubrock]

Today was my cheat day. It's been nearly 20days since I've had a designated cheat day. Some of my meals over the last 20 days haven't been that great, but today was the first day I actually tried to eat what I wanted. AHHH the joys of fat and sweets.

Food:

Meal 1- Cinnamon Roll, Cajun Filet Biscuit, two hash rounds

Meal 2- Chicken Taco, Cheesy Gordita Crunch

Meal 3- Pack of Peanut M&Ms, 4 mini pb cups

Meal 4- Chips, salsa, Refried Beans, mixture of steak, shrip, chicken

Meal 5- Smart Choice Cheesecake, Milk


Totals-

Calories- 3183
Protein- 163grams
Carbs- 294grams
Fat- 152grams

AHHH YES!!! I love the taste of sweet and fatty stuff. Too bad the next cheat day won't be for more than a week. Oh well, I'll enjoy it while I can.


Workout-


Movement Prep-

Hip Crossover 1 x 8 each leg
Calf Stretch 1 x 8 each leg
Hand Walk 1 x 4
Forward Lunge/Forearm-to-instep 1 x 4 each leg
Backward Lunge with a Twist 1 x 4 each leg
Lateral Lunge 1 x 4 each leg
Sumo Squat to Stand 1 x 8

Regeneration-

Assisted Calf Pull 1 x 8 both legs
Assisted Hamstring Pull 1 x 8 both legs
Assisted Glute Pull 1 x 8 both legs
Assisted Adductor Pull 1 x 8 both legs
Assisted Quad Pull 1 x 8 both legs
Quad Circles 1 x 8 both legs
Shoulder Stretch 1 x 8 both arms


Floor/PB T 1 x 8
Floor/PB W 1 x 8
Floor/PB L 1 x 8
PB Pushup Plus 1 x 8
PB Reach, Roll, and Lift 1 x 8
Glute Bridge 1 x 8
Side Lying Ad/Abduction 1 x 8 both sides
Pillar Bridge Front 1 x 20 seconds
Pillar Bridge Side right and left 1 x 15 seconds both sides


10minutes HIIT 30 seconds on 30 seconds off

Quote of the Day- "It's all right, cuz it's all white"- Chris Rock

[Chubrock]

Decided to put my goals in writing, and I will continue to put them in everyday I post.

Starting Weight(4/17/04)- 160lbs, BF %-Unknown

Goal 1- 8/25/04 (My 18th B-day)- Bulk to 175lbs

Goal 2- 8/25/04 - 11/1/04 (maybe quicker)- Cut to 170lbs

Goal 3- 11/1/04 - 4/01/05- Slow bulk to 190lbs

Goal 4- 4/1/05 - 6/01/05- Cut to 185lbs hopefully close to 9% BF

[Saint Patrick]

That's a nice cheat day there Chub.

g/l with your goals, they're totally achievable.

[Chubrock]

AHH yes. Patty has arrived! Really though, thanks for the encouragement. I would like to reach my final goal faster, but I want to keep everything realistic, and allow myself enough time to reach my goals.

[Chubrock]

Food

Meal 1- Nitrean, Milk, One Egg, 1 slice of Bacon, Oatmeal

Meal 2- Balance Bar, Turkey and Cheese Sandwich

Meal 3- Cube Steak and Gravy, Lima Beans, Rice

Meal 4- Turkey and Cheese Sandwich

Meal 5- 3 stuffed mushrooms, Nitrean, Milk


Totals-

Calories- 3157
Protein- 257grams
Carbs- 358grams
Fat- 78grams


Overall I didn't eat that bad. Pretty good foods throughout the day. Carbs were pretty high today, but I stayed fairly active. Fats could be slightly lower. Overall though I'm fairly pleased.


Played about 75minutes of tennis today which caused me to burn about 500calories. I could have eaten a little more, but its late and I don't really feel like it. I think I'm really gonna have to strive for about 4000calories a day, because of all the athletics I'm involved in.



Starting Weight(4/17/04)- 160lbs, BF %-Unknown

Goal 1- 8/25/04 (My 18th B-day)- Bulk to 175lbs

Goal 2- 8/25/04 - 11/1/04 (maybe quicker)- Cut to 170lbs

Goal 3- 11/1/04 - 4/01/05- Slow bulk to 190lbs

Goal 4- 4/1/05 - 6/01/05- Cut to 185lbs hopefully close to 9% BF



Quote of the Day- "The hammer of the gods will drive our ships to new lands,
To fight the horde, singing and crying: Valhalla, I am coming!"- Led Zeppelin

[Chubrock]

Weight- 161.5lbs

Food:

Meal 1- Nitrea, Milk, Oatmeal, 2 slices of bacon

Meal 2- Balance Bar, Turkey Sandwich

Meal 3- Chicken Sandwich, Applesauce, Corn, Chocolate Milk

Meal 4- water, Protein Plus Bar

Meal 5- Two Chicken Tacos, Gordita Crunch

Meal 6- Salmon, Corn, Nitrean, Milk

Totals-

Calories- 3142
Protein- 248grams
Carbs- 317grams
Fat- 98grams


Well I know the Taco Bell is bad, but we were on the way back from our Tennis Match. I had already missed one meal because of the match, and I figured since I'm bulking it would be better for me to go ahead and eat this, than end up WAY under my daily calorie total. Because of the amount of sports I do per day, I'm shooting for 3800 calories. I was still 6XX short, but I don't believe I could force myself to eat anymore. I'm about to pop. The fats could have been lower, but thats mainly because of the Taco Bell. Carbs were extremely high, but I needed them. I ended up having the match from about 3:45 to about 7:00. That's a ****load of tennis. Granted I wasn't playing that whole time, but I was still out in the sun. I also lifted today and threw the football. Diets not that bad, and I know that I'm doing the right thing by bulking, but I'm just scared I'll end up like I was. I know I won't let myself do that, but it still worries me some.



Workout:

Squats-
145lbs x 10
165lbs x 8
185lbs x 6

Leg Curls-
80lbs x 10
90lbs x 8
100lbs x 6

Benchpress-
120lbs x 10
130lbs x 8

T-Bar Row-
55lbs x 10
60lbs x 8

Shrugs-(Barbell Free Weights)
185lbs x 10
185lbs x 10

Cable Bicep Curls-
50lbs x 10
60lbs x 8

Cable Tricep Extensions-
120lbs x 10
120lbs x 8

I didn't do any lateral raises because my shoulder is killing me. I really liked the Barbell Shrugs though.

Starting Weight(4/17/04)- 160lbs, BF %-Unknown

Goal 1- 8/25/04 (My 18th B-day)- Bulk to 175lbs

Goal 2- 8/25/04 - 11/1/04 (maybe quicker)- Cut to 170lbs

Goal 3- 11/1/04 - 4/01/05- Slow bulk to 190lbs

Goal 4- 4/1/05 - 6/01/05- Cut to 185lbs hopefully close to 9% BF


Quote of the Day- "He got his jaw broke cuz he was still talkin' when the fight broke out"-Unknown

[Chubrock]

Weight- 162lbs

Food:

Meal 1- Nitrean, Milk, Oatmeal

Meal 2- Balance Bar, Turkey Sandwich

Meal 3- Hotdog, Baked Beans, Pineapple, Chocolate Milk

Meal 4- Protein Bar, 2 Bananas

Meal 5- Spicy Chik Filet

Meal 6- Roasted Chicken Breast, Double Meat

Meal 7- Nitrean, Milk, Pork chop, 2 glass of orange juice


Totals-

Calories- 3567
Protein- 263grams
Carbs- 409grams
Fat- 95grams

Overall, it was a pretty good day food wise. Calories were up there a little more, protein was excellent. Fats could have been down some more, and carbs along with them. I'm not that worried about the carbs, because of my activity level throughout the day. Does anybody think I'll have a problem with my carbs bein' that high?


Workout- CORE

Movement Prep-

Hip Crossover 1 x 10 each leg
Calf Stretch 1 x 10 each leg
Hand Walk 1 x 5
Forward Lunge/Forearm-to-instep 1 x 5 each leg
Backward Lunge with a Twist 1 x 5 each leg
Lateral Lunge 1 x 5 each leg
Sumo Squat to Stand 1 x 10

Regeneration-

Assisted Calf Pull 1 x 10 both legs
Assisted Hamstring Pull 1 x 10 both legs
Assisted Glute Pull 1 x 10 both legs
Assisted Adductor Pull 1 x 10 both legs
Assisted Quad Pull 1 x 10 both legs
Quad Circles 1 x 10 both legs
Shoulder Stretch 1 x 10 both arms
Tricep Stretch 1 x 10 both arms

I also played about 20 minutes of basketball, and 45 minutes of touch football. I then played 2hrs of tennis at practice this afternoon.


Starting Weight(4/17/04)- 160lbs, BF %-Unknown

Goal 1- 8/25/04 (My 18th B-day)- Bulk to 175lbs

Goal 2- 8/25/04 - 11/1/04 (maybe quicker)- Cut to 170lbs

Goal 3- 11/1/04 - 4/01/05- Slow bulk to 190lbs

Goal 4- 4/1/05 - 6/01/05- Cut to 185lbs hopefully close to 9% BF


Quote of the Day- "Texas...only steers and queers come from Texas"- R. Lee Emry

[Chubrock]

Weight- 163lbs

Gonna cut my calories back just a little bit.

Food:


Meal 1- Nitrean, Milk, Oatmeal

Meal 2- Ham Sandwich, Balance Bar

Meal 3- Beef a Roni, Chicken Nuggets, Peaches, Raisans, Chocolate Milk

Meal 4- Protein Plus Bar, 2 Bananas

Meal 5- Roasted Chicken Breast, Double Meat

Meal 6- Pork Chop, OJ, Nitrean, Milk, 1/2 Smart Choice PB Pie


Totals-

Calories- 3211
Protein- 259grams
Carbs- 352grams
Fat- 83grams

Well, overall, I think today's totals are right where I want them to be. I decided to keep my calories around 3300 instead of 3800. Fats were pretty good, as well as carbs and protein.

Workout- Full Body

Squats-
145lbs x 10
165lbs x 8
185lbs x 6

Leg Curls-
80lbs x 10
90lbs x 8
100lbs x 6

Dumbbell Press (weight is each hand)-
50lbs x 10
50lbs x 8

Dumbell 1 Arm Rows (weight per hand)-
50lbs x 10
55lbs x 8

Shrugs (Barbell)-
185lbs x 10
185lbs x 10

Lateral Raises-
20lbs x 10
20lbs x 8

Bicep Cable Curls-
50lbs x 10
60lbs x 8

Tricep Pushdown-
120lbs x 10
120lbs 8


Also had played a lil basketball and football today. Had a tennis match after school. Won both my singles and doubles.

Overall the workout was pretty good. I def. know I'll move up on squats and leg curls on Friday. I think next Mon. I'm going to move up on my bench, and try 135lbs x 8. Hopefully I'll get it. Bicep and Tricep lifts will also go up on Fri.


Starting Weight(4/17/04)- 160lbs, BF %-Unknown

Goal 1- 8/25/04 (My 18th B-day)- Bulk to 175lbs

Goal 2- 8/25/04 - 11/1/04 (maybe quicker)- Cut to 170lbs

Goal 3- 11/1/04 - 4/01/05- Slow bulk to 190lbs

Goal 4- 4/1/05 - 6/01/05- Cut to 185lbs hopefully close to 9% BF


Quote of the Day- "It does not matter how slowly you go so long as you do not stop."-
Confucius

[Chubrock]

Weight-163.5lbs


Food:


Meal 1- Nitrean, Milk, Oatmeal, 2 Strips of Bacon

Meal 2- Balance Bar, Ham Sandwich

Meal 3- Two Jr. Roast Beef Sandwichs, Small Oatmeal Cookie

Meal 4- Protein Plus Bar

Meal 5- Roasted Chicken Breast, Double Meat, Baked Lays, OJ

Meal 6- Chicken Breast, Yellow Rice, Nitrean, Milk, Banana


Totals-

Calories- 3292
Protein- 277grams
Carbs- 342grams
Fat- 87grams

Overall the meals weren't that bad. Fats could have been slightly lower, but other than that I'm happy.

No workout today. I worked the Special Olympics today, and stayed out in the sun all day long. I'm pretty dag on tired right now.

Starting Weight(4/17/04)- 160lbs, BF %-Unknown

Goal 1- 8/25/04 (My 18th B-day)- Bulk to 175lbs

Goal 2- 8/25/04 - 11/1/04 (maybe quicker)- Cut to 170lbs

Goal 3- 11/1/04 - 4/01/05- Slow bulk to 190lbs

Goal 4- 4/1/05 - 6/01/05- Cut to 185lbs hopefully close to 9% BF


Quote of the Day- "Ms. Davis.... Will you go to Prom with me?"- Billy Bob

[JustinF]

Sorry, been away for a while....kinda late responding. In theory a bulk would help you out, but I believe that the skin just needs time to tighten up, not neccesarily that you need to have more "bulk" under it. It really comes down to what you feel better doing, either way you've had great progress and will continue to I'm sure. Keep it up.

[Chubrock]

Thanks JustinF. I think I'm going to continue bulking. There's no use in bein a skinny lil bitch once the skin tightens. I might as well have some muscle under there. My weight everyday seems to suggest I'm bulking way to fast, but the totals I was using fit right in with height, weight, and amount of physical activity I have in a day. I don't know if I'm seeing water flucuations on the scales or not. Right now I've dropped my calories down a little to see how that goes.

[JustinF]

Don't weigh yourself every day. Pick one day per week, and be consistent with the time of day. (first thing Sunday morning, naked, etc.) You will get a much better picture of what is going on and how your body is responding and you can adjust your diet accordingly.

[ryuage]

:withstupi

if I weighed myself everyday I'd be + or - 5 lbs at any given time mostly due to hydration and food in my stomach

[Chubrock]

I was doing that to begin with, but I switched to everyday. I'll switch back. One question though, what if when I weigh, I'm like +5 lbs, and I know there's no way that should happen? Do I just chalk it up to water, and wait until the following week to weigh again, or what?

[Chubrock]

Weight- 164lbs


Food:


Meal 1- Nitrea, Milk, Oatmeal(see any pattern here...)

Meal 2- Balance Bar, Ham Sandwich

Meal 3- Roasted Chicken Breast Sub, Double Meat

Meal 4- Turkey/Ham Sub, Non Fat Ice Cream

Meal 5- Chicken Breast, OJ

Meal 6- Chicken Strips, Mashed Potatoes

Meal 7- Non Fat Ice Cream


Totals-

Calories-2948
Protein- 218grams
Carbs- 348grams
Fat- 75grams


Overall pretty good. Some foods could have been better, but saturated fats were pretty low. Calories could have been slightly higher today, as well as protein.



Workout- Full Body (Personal Bests out to side)

Squats-

150lbs x 10 (+5lbs)
170lbs x 8 (+5lbs)
195lbs x 6 (+10lbs)

Leg Curls-

90lbs x 10 (+2 reps)
100lbs x 8 (+2 reps)
110lbs x 6 (+10lbs)

Benchpress-

120lbs x 10
135lbs x 8 (+5lbs)

T-Bar Row-

60lbs x 10 (+2 reps)
65lbs x 8 (+5lbs)

Shrugs-Machine + Free Weights

370lbs x 10 (+20lbs)
370lbs x 10 (+20lbs)

No Lateral Raises because my shoulder is killing me for some reason.

Bicep Cable Curls-

60lbs x 10 (+2 reps)
70lbs x 8 (+10lbs)

Tricep Pressdown-

120lbs x 10
130lbs x 8 (+10lbs)


Overall this workout was GREAT. Made personal bests in all my lifts. I'm especially happy with my squat and bench. I feel like I may have been able to get 10 reps on 135lbs, but without a spotter, I didn't wanna chance it. I can't wait until I'm using 225lbs x 6 in my squat workout, that'll be great. I think my sore shoulder is coming from throwing the football, which is such an unnatural movement for me. I'll have to stop doing that. I also played about 45min. - 1hr. of basketball tonight.


Starting Weight(4/17/04)- 160lbs, BF %-Unknown

Goal 1- 8/25/04 (My 18th B-day)- Bulk to 175lbs

Goal 2- 8/25/04 - 11/1/04 (maybe quicker)- Cut to 170lbs

Goal 3- 11/1/04 - 4/01/05- Slow bulk to 190lbs

Goal 4- 4/1/05 - 6/01/05- Cut to 185lbs hopefully close to 9% BF

Quote of the Day- "But, I am paid to make girls panic while I sing"

[Chubrock]

Food:

Meal 1- Oatmeal, Milk, 2 really small sausage balls, Balance Bar

Meal 2- 2 Lean Hamburgers no cheese, 98% Fat Free Baked Beans, half a serving of tortilla chips and salsa

Meal 3- Low fat Chocolate Eclair homemade graham cracker cake

Meal 4- Turkey/Ham Sub Double Meat, Fat Free Chips, Fat Free Fudge Bar

Meal 5- Porkchop, half a serving of tortilla chips and salsa

Meal 6- Tuna Sandwich, Lite Mayo, Banana


Totals-

Calories- 3000
Protein- 206grams
Carbs- 325grams
Fat- 85grams

Today, I relaxed my diet some. I know that I don't keep a super clean diet or anything, but I allowed myself to eat some things I like, as long as I kept them in moderation. I also tried to keep my totals where they usually are.


No Workout today. I put up fence most of the day and ended up getting too much sun. Later this evening I played about an hour and a half of basketball.



Starting Weight(4/17/04)- 160lbs, BF %-Unknown

Goal 1- 8/25/04 (My 18th B-day)- Bulk to 175lbs

Goal 2- 8/25/04 - 11/1/04 (maybe quicker)- Cut to 170lbs

Goal 3- 11/1/04 - 4/01/05- Slow bulk to 190lbs

Goal 4- 4/1/05 - 6/01/05- Cut to 185lbs hopefully close to 9% BF


Quote of the Day-"It is you and your crew, against me... and the revolution"- Chapelle Show

[ryuage]

I was doing that to begin with, but I switched to everyday. I'll switch back. One question though, what if when I weigh, I'm like +5 lbs, and I know there's no way that should happen? Do I just chalk it up to water, and wait until the following week to weigh again, or what?

sorry didnt get back to you earlier... yah it's most likely a hydration issue etc... I myself am probably gonna go and do a once a month weigh in and just go by how I feel and look in the mirror to gauge progress.

[Chubrock]

No problem ryuage, thanks for the answer. So I guess the new question is, how will I know I'm really at 175lbs and not like 171 and 4lbs of water, any ideas?

[Chubrock]

Food:

Meal 1- Nitrean, Milk, Oatmeal, 2 slices of bacon

Meal 2- Roast Beef Sandwich, 1/2 serving of tostitos, Balance Bar

Meal 3- Chicken Breast, Mushrooms, Corn, Baked Beans, Yellow Rice

Meal 4- Chicken Breast, Baked Beans

Meal 5- Spicy Chicken Sandwich

Meal 6- Nitrean, Milk, 1/2 Serving of Tostitos, Pineapple


Totals-

Calories- 2770
Protein- 249grams
Carbs- 271grams
Fat- 75grams


Calories are low, and I have time to eat more, but I am soo full right now. I don't think I'll eat anything else tonight. The totals actually look pretty good except for the calories.


I'm going to call my diet a "healthy bulk." Not super clean like some people with all the fish oil caplets and all that, but it's not a bulk where I eat McD's everyday and all this fatty stuff. My totals end up good for the day, and I usually stay below the recommended daily value for saturated fats. I think on Sat. I'll start having a "relaxed healthy day." I won't pig out on everything I see, but I'll allow myself to eat some tasty things, as loong as my totals still end up good for the day.


No workout but I played some tennis this afternoon. I'm so ready to hit the gym tommorow.


Quote of the Day-"Only easy day was yesterday"- United States Navy Seals

[Chubrock]

Weight as of 4/26/04- 163.5lbs


Food:


Meal 1- Nitrean, Milk, Oatmeal

Meal 2- Balance Bar, Roast Beef Sandwich

Meal 3- Small piece of meatloaf, chicken nuggets, mashed potatos, milk

Meal 4- Protein Plus Bar

Meal 5- Roasted Chicken Breast Double Meat

Meal 6- Turkey Sandwich, Nitrean, Milk, Non Fat Ice Cream, OJ


Totals-

Calories- 3102
Protein- 244grams
Carbs- 382grams
Fat- 70grams


Food today was fairly good, not that bad. Totals were good, though carbs could have been slightly lower. I like the level of fat today.


Workout- Full Body

Squats-

150lbs x 10
170lbs x 8
195lbs x 6

Leg Curls-

90lbs x 10
100lbs x 8
110lbs x 6

Dumbbell Press(each hand)
50lbs x 10
50lbs x 8

T-Bar Row-

60lbs x 10
65lbs x 8

Shrugs- Barbell
185lbs x 10
185lbs x 10


Lateral Raises-
20lbs x 10
20lbs x 8

Bicep Cable Curls-

60lbs x 10
70lbs x 8

Tricep Pressdown-

120lbs x 10
130lbs x 8


Was supposed to have a tennis match today, so I didn't get to lift till' this evening. Match got cancelled. So many people in the gym at night. Don't like it. Lifts felt solid though.


Quote of the Day-"Let the bodies hit the floor"- Drowning Pool