Hello. Iíve been reading these forums for a month or so now, particularly some of the journals, and what Iíve seen has inspired me to start my own. Iíve been pleasantly surprised by how supportive and pleasant people are, so despite being an unimpressive lifter I thought ďwhy notĒ. All Iíd say is, please be gentle!
A little information about me anyway.. well OK, a lot of information. Sorry if it bores you! Iím planning on writing pretty detailed journal entries for my own benefit in future, so I may as well start as I mean to go on.
Iím a 27 year old male, 6í 3Ē tall and currently weighing a shade over 200lbs. Body-fat is somewhere in the 15-16% region. I only have access to a set of scales which measure fat, no calipers or anything, so the figures arenít terribly accurate, but I hope that by measuring regularly Iíll at least be able to get an accurate picture of whether Iím gaining/losing fat.
I havenít taken any girth measurements at the moment, but I will remedy that sometime this week. Likewise, I have no photos but will hopefully upload some in the near future. Iíll apologise in advance as Iím not exactly male-model material, but Iím hoping it will be a form of motivation to see progress visually as well as on the scales.
Iím also an insulin-dependant diabetic, currently taking 8-10 injections per day (totalling approx. 140iu per day). This will limit my goals slightly, as I will be unable to cut past a certain point (I need enough subcutaneous fat to inject myself). However, I believe that point will be somewhere around 10%, which Iíll be more than happy with anyway (thatís far leaner than I am at present!)
Aside from the insulin I donít / wonít be using any drugs.
Iíve trained in the past, off and on, but never taken it seriously enough to make any substantial progress. After a long period of doing virtually no exercise, I decided to train again and have been lifting for three months now. Iíve taken it slowly, starting off with light weights and gradually increasing them while concentrating on good form. Although Iím not lifting a lot now, the weights Iím moving are heavy enough for me that I find them challenging, and every workout now feels productive.
Currently I lift twice per week at a friendís house. Weíll be changing our routine soon, but will continue to concentrate on the big basic lifts. I may supplement these two workouts with another session at home, training the smaller exercises Ė grip work and forearms, ab work, rotator cuff etc. Iíll see how things go after we change the routine, and add this day if I think itís necessary.
My diet is reasonable at the moment, but not great. I eat plenty of healthy foods, but supplement it with absolute crap too. Iím going to cut out most of the crap and swap in more fruit, vegetables, and decent proteins. I bought a blender/juicer, so hopefully thatíll make it easier to have good "snacks". I doubt Iíll become a total food fanatic, and will probably still eat crap occasionally, but Iím planning to closely record what I eat for a while so that I can at least control my caloric intake. I should really do this for my diabetes anyway, so thatís two incentives.
The only supplement I take is cod liver oil, which Iíve taken for years anyway. I may try supplements in the future, but may not Ė if I find I can gain without them I wonít bother.
My goal over the long-term is to put on a decent amount of muscle, and be reasonably lean. Pretty vague, but there you go. To be more specific, Iíve set the date of 24th July 2004 to get to 10% body-fat (or as close as I can get while still being able to inject comfortably), while adding as much muscle as possible Ė hopefully 20lbs or so. I donít know if thatís realistic or not, but weíll see. After that, Iíll set some new targets and go for them.
In the shorter term, Iím currently trying to gain weight (I donít like to call it "bulking" because Iím not trying to pack on loads in a short period; just a gradual gain). Iíll probably have a four-week "cut" around Easter (again, not a full-on dump-a-stone-per-week affair, just an attempt to lose some fat). Iíll then try to gain for a while before "cutting" in the summer. After that, Iíll be trying to gain weight throughout the winter.
As I say, Iím not talking about drastic swings from "bulk" to "cut"; itíll just be a case of trying to gain muscle at a steady rate, and losing some of the inevitable fat build-up every few months. Sometime in the spring 2004, Iíll hopefully start a real fat-loss period, and that will be my first really conscious effort to get lean. I'll start this sometime between April and May, depending how much fat I have to lose.
Iíll post todayís workout now, and continue to post workouts and random thoughts, dietary information as regularly as I can.
Wish me luck; this is about my 6th attempt to train seriously enough to make real progress, but as they say ďI have a good feeling about thisÖĒ