The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: My Journal

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  1. #1
    Senior Member eatdirt40's Avatar
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    Steve's Lifting + Diet Journal

    This is my real first time im going to start a real lifting program so i decided that i was going to make a journal and record all my info for each day so i could mark my progress and get help/and advice from people.

    Some info about me

    height- 5'9
    Weight-157
    bf%- Not accurate but about 15-20 %
    Age-16

    I had surgery just about 10 months ago on my right elbow so i have been gettin it into shape the last few months and my lifts are really weak now from the surgery.

    Max lifts as of now- 7/24

    BB bench press 125 2 Rpm
    Dead lifts- 170 1 Rpm
    BB bicep Curls- 60 5 Rpm

    Im looking forward to uping my lifts because i havent workoed out in about a year since surgery..... but i have to go slow in risk of another injury.

    Goals: For 3 months

    BB bench: 170 1 Rpm
    Dead Lift- 220
    BB bicep curls- 80 5 Rpm

    Weight- 175
    Bf- 10-15%
    Last edited by eatdirt40; 08-16-2003 at 02:57 PM.

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  3. #2
    Indifferent Wu36's Avatar
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    Steve, just look around the diet/nutrition journal someone will hook you up. Good luck.

  4. #3
    Senior Member aka23's Avatar
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    Re: My Journal

    Originally posted by eatdirt40
    can anyone help me on a diet that would help me bulk up but not get me fat.
    Gaining weight is mostly a function of calorie balance. The slower you gain weight, the less likely you are to gain fat. However, decreasing the rate of weight gain may slow the rate of muscle gain. I would recommend eating enough calories that you gain under 1lb per week, since it is unlikely for a natural, amateur bodybuilder to gain more than 1lb of muscle per week. Fitday.com is a good resource to track calorie balance.

    The rest of the diet is not does not need to be as compicated as some make it out to be. Make sure to get adequate protein (1g per lb should be more than adequate), enough carbs to fuel your workouts and promote anabolism, and enough fats to supply essential fatty acids. Try to stick to clean, natural foods and eat a variety of food groups to get sufficient micronutrients (vitamins, minerals, phytochemicals, enzymes, etc.) and avoid a number of possible negative effects. Also be sure to eat a meal containing adequate protein and carbs immediately following your workout. One diet that I advocate is Lyle Mcdonald's baseline diet for bodybuilders, which is described at http://www.thinkmuscle.com/articles/...ne-diet-01.htm and http://www.thinkmuscle.com/articles/...ne-diet-02.htm
    Last edited by aka23; 07-19-2003 at 12:04 PM.

  5. #4
    Wounded Deadlifter ryan1117's Avatar
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    Originally posted by aka23


    Gaining weight is mostly a function of calorie balance. The slower you gain weight, the less likely you are to gain fat. However, decreasing the rate of weight gain may slow the rate of muscle gain. I would recommend eating enough calories that you gain under 1lb per week, since it is unlikely for a natural, amateur bodybuilder to gain more than 1lb of muscle per week. Fitday.com is a good resource to track calorie balance.

    The rest of the diet is not does not need to be as compicated as some make it out to be. Make sure to get adequate protein (1g per lb should be more than adequate), enough carbs to fuel your workouts and promote anabolism, and enough fats to supply essential fatty acids. Try to stick to clean, natural foods and eat a variety of food groups to get sufficient micronutrients (vitamins, minerals, phytochemicals, enzymes, etc.) and avoid a number of possible negative effects. Also be sure to eat a meal containing adequate protein and carbs immediately following your workout. One diet that I advocate is Lyle Mcdonald's baseline diet for bodybuilders, which is described at http://www.thinkmuscle.com/articles/...ne-diet-01.htm and http://www.thinkmuscle.com/articles/...ne-diet-02.htm
    That pretty much sums up my thoughts. I know some people may say to eat everything in your sight, but I'd agree that 1 pound per week is the absolute maximum you would want to gain naturally.
    5-9 170

  6. #5
    Senior Member eatdirt40's Avatar
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    thanx a lot aka23, my plan is to stay off all the fatty foods and put good foods into my body at all times, im planing to have a lot of protein shakes, oatmeal, pastas, and proteins but in the range of my calories per day.

    I hurt my leg so im only doing upper body

    tommorow is my workout day so ill post my workout, and tonight ill post my meals i ate today and everything, thx for the help so far

  7. #6
    Senior Member eatdirt40's Avatar
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    Monday's Training Log

    i slep 10 hours last night

    DIET:

    Meal 1: tuna fish sandwich w/ fat free bread
    Meal 2rotein shake w/ 1% milk
    Meal 3:Large bowl of spagetti w/ tomato sauce, also 2 meatballs
    Meal 4:Medium bowl of go lean crunch cerial wit 1% milk
    Meal 5: 3 scrambled eggs w/ 2 slices of Fat free toast
    Meal 6: Large bowl of Oatmeal w/ 1% milk
    Meal 7: Protein shake w/ 1% milk

    2300-2400 calories.
    55-60 fats.
    300 carbs.
    160 protein.

    Tommrow is my workout so im looking forward to it, ill post my workout tommrow

    ne feedbacks on my first day ide apreciate it thx
    Last edited by eatdirt40; 08-03-2003 at 09:37 AM.

  8. #7
    little man pruneman's Avatar
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    nice journal man! My only suggestion for the diet is to get better sources of fat. I would suggest using skim milk instead of 1%. Milk fat is bad fat. don't be afraid of fats...they are good for you. Things like fish (salmon), nuts, peanut butter, and olive oil are good sources of healthy fats. good luck on the workouts and keep on postin!
    The world acording to prune

    If you can't be a good example, at least be a terrible warning.

  9. #8
    Senior Member eatdirt40's Avatar
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    Tuesday's Training Log

    I slept 11.5 hours last night

    Diet:
    Meal 1: 1 1/2 cups of pasta w/ 1 cup of tomato sauce + 1 meatball
    Meal 2: Peanut Butter Sandwich
    Meal 3: 4 ounces of Bonessless and skinless chicken
    After workout: Protein Shake W/ water
    Meal 4: 2 cups of pasta w/ 1 cup of tomato sauce + 1 meatball, small piece of steak
    Snack 1: 1 cup of go lean crunch cereal w/ 1% milk
    Snack 2: Large Bowl of Oatmeal
    Snack 3: Peanut Butter Sandwich

    Total Daily Intake:

    Calories:2300-2400
    Fats:53
    Carbahydrates:277
    Protein:138


    Lifting: Upper Body

    Flat Bench 14*95, 9*100, 5*110

    Military Press 10*45, 10*45

    Lat raises 10*12, 10*12

    Tricep Kickback 15*12, 15*12

    Tricep Kickback w/ pully 25 times fast 2 sets

    Over Head Tricep Extention 10*12, 10*12

    Dead Lifts 10*95, 10*95

    Bent-over row 10*45, 10*45

    Reverse Bicep Curls 10*45

    Bench Press Bar Curls 10*45, 8*50

    BB Curls 10*22.5. 10*22.5

    Shoulder Shrugs 25*22.5, 25*22.5 in each hand

    Crunches:3 sets of crunches 10 11b. in arm

    Todays Workout Went ok but i think i could have workout harder, i needed to do more abs but i was tired as hell, i think i might need to change my lifting routine and spread the workout a little so theres not so much to do in one day.. ne suggestions would be great.

  10. #9
    Senior Member eatdirt40's Avatar
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    i also snacked on a large bowl of grapes last night

  11. #10
    Road To Greatness.. RuLess's Avatar
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    btw bro dont put milk into your protein shake.. not good

    your diet is lookin good tho

    pz

  12. #11
    humanimal clvmike19's Avatar
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    Hope that leg heals FAST. Legs are key to building muscles all over the body
    " ...if all else fails, just whip out those b'normous biceps!!!!!!! Teh lad33z <3 teh str3ngth!"- McIrish

    "An Irishman has an abiding sense of tragedy which sustains him through temporary periods of joy..."

    "When a man is in love, is jealous, and has been whipped by the Inquisition, he is no longer himself..."- Voltaire

  13. #12
    Senior Member eatdirt40's Avatar
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    My routine works like this and i wanted some feedback on it and if ther should b some adjustments

    day 1 - upper body
    day 2- rest
    day 3-lower body
    day 4- cardio
    day5-upperbody
    day 6-rest or cardio
    day 7-rest or cardio

  14. #13
    humanimal clvmike19's Avatar
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    cut down the cardio if you want to gain weight faster.

    My split goes like this:

    Day1-Legs
    Day2-Rest
    Day3-Arms
    Day4-Rest
    Day5-Chest
    Day6-Rest
    Day7-Back

    I usually goto the gym a do situps or play raquetball on the off days.
    Rest
    " ...if all else fails, just whip out those b'normous biceps!!!!!!! Teh lad33z <3 teh str3ngth!"- McIrish

    "An Irishman has an abiding sense of tragedy which sustains him through temporary periods of joy..."

    "When a man is in love, is jealous, and has been whipped by the Inquisition, he is no longer himself..."- Voltaire

  15. #14
    Senior Member eatdirt40's Avatar
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    ok thx clvmike19 i guess ill cut the cardio and do abs

  16. #15
    Senior Member aka23's Avatar
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    I doubt that the cardio will significantly interfere with your gains so long as you eat enough to gain weight at your desired rate and do the cardio in the desired manner (avoid overtraining the legs, do not do cardio in the morning on an empty stomach, etc.). Some studies that support this conclusion are listed below:

    http://www.ncbi.nlm.nih.gov/entrez/q...&dopt=Abstract
    "Concurrent S(trength) and E(ndurance) training did not interfere with S(trength) or E(ndurance) development in comparison to S(trength) or E(ndurance) training alone."

    http://www.ncbi.nlm.nih.gov/entrez/q...&dopt=Abstract
    "S(trength) and C(combined) groups demonstrated similar increases (P < 0.0167) in 1RM squat (23% and 22%) and bench press (18% for both groups), in maximal isometric knee extension torque (12% and 7%), in maximal vertical jump (6% and 9%), and in fat-free mass (3% and 5%)."

    You can also find studies in which the two significantly interfered with each other, but such studies almsot always involve doing both strength and endurance training on the same day, and often in the same workout; so they are probably not appropriate to compare to your proposed schedule.

    I think doing cardio is particularly important for someone who is training for a sport like yourself. In baseball, both cardiovascular fitness and strength can be beneficial. Furthermore cardio helps minimize subcutaneous fat gains and has numerous other health benefits.
    Last edited by aka23; 07-21-2003 at 01:01 PM.

  17. #16
    Senior Member eatdirt40's Avatar
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    *Correction* - i put Tuesdays training log yesterday, and I meant Sundays training log sorry...I forgot what day it was.

    Monday Training Log

    I slept 8 hours last night

    Diet:

    Meal1- Tuna Sandwich/ w 2 slices of Low fat Bread/ low fat Mayo in tuna.
    Meal2- Turkey, cheese on Roll.
    Meal3- 4 pieces of breaded chicken.
    Meal 4-Detour Protein Bar.
    Meal 5- 3 cups of Pasta W/ Tomato Sauce/ w 2 meatballs.
    Meal 6- 2 eggs on Fat free English muffin.
    Snack 1- Grapes.
    Snack 2-Whey Protein Shake.
    Snack 3-2 yougurts/ handful of pretsles

    Total Daily Intake:

    Calories: 2900-3000
    Fats: 52
    Carbohydrates: 280
    Protein: 180

    My right knee is still hurting so im going to have to skip another leg workout so ill be doing my next workout on Wednesday for my upper body.

    Cardio- Bike riding for 30 minutes

    I have one question, lately at night my stomach has been really tied up and iv have been having stomach aches and pain, does anyone know why all of sudden my stomach might be hurting, is it because my bodies trying to adjust to the diet and all the new proteins and good foods going into my body… if anyone can tell me I would appreciate it thanks.
    Last edited by eatdirt40; 07-22-2003 at 01:43 PM.

  18. #17
    humanimal clvmike19's Avatar
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    My stomach kills me all the time. Just ignore it It may be the increased food that you have to get used to.
    " ...if all else fails, just whip out those b'normous biceps!!!!!!! Teh lad33z <3 teh str3ngth!"- McIrish

    "An Irishman has an abiding sense of tragedy which sustains him through temporary periods of joy..."

    "When a man is in love, is jealous, and has been whipped by the Inquisition, he is no longer himself..."- Voltaire

  19. #18
    Senior Member eatdirt40's Avatar
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    Tuesday's Training Log

    I slept 10.5 hours last night

    Diet:

    Meal 1- 2 eggs on Low fat English muffin whey protein shake w/ skim milk
    Meal 2- large bowl of rice, 1 cup of green beans, 1 medium potato
    Meal 3- 2-3 cups of spaghetti w/ Tomato Sauce / handful of nuts
    Meal 4- 4 eggs/bowl of oatmeal w/ skim milk
    Snack 1- English Muffin w/ Peanut Butter
    Snack 2- Whey protein shake w/ skim milk

    Total Daily Intake:

    Calories: 2600-2700
    Fats: 37
    Carbohydrates: 325
    Protein: 190


    Cardio- None did ABS today

    3 sets of each

    Weight crunches- 10*15

    Seated Leg raises- 0*15 (only 2 sets)

    Seated no weight Crunches- 0* 40 (only 1 set) no weight

    Bicycle crunch- 0* 20 seconds (only 1 set) no weight

    Comments- nothing special happened today I just need some help on some abdominal workouts¡K so any suggestions would be great.

    Also can anyone tell me how my diets going, do I need to cut down on any thing like protein, calories, fats or carbs, and comments would be good.

    Also I think I¡¦m going to start doing leg workouts now because my right knee seems to be almost better! ƒº


    TOMMOROW IS UPPERBODY IM PUMPED UP!

    ¡§ Anything worth having, is worth fighting for"
    Last edited by eatdirt40; 07-24-2003 at 01:33 AM.

  20. #19
    Senior Member eatdirt40's Avatar
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    Wednsday's Training Log

    I slept 9 hours last night

    Diet:

    Meal1- Whey Protein Shake w/ skim milk, Fat free yogurt
    Meal2- Whey Protein Shake w/ skim milk, Bag of white rice/
    Meal3- 6 slices of Fat free bread w/ 2 slices of cheese
    Meal4- 4 cups of spaghetti w/ 1-2 cups of tomato sauce w/ 2 meatballs
    Snack1- Nature Valley Oat¡¦s And Honey Cereal Bar
    Snack- 1 piece of Fat free Bread w/ peanut butter

    Total Daily Intake:

    Calories: 2800-2900
    Fats: 45-50
    Carbohydrates: 380
    Protein: 167


    Cardio- jogged for 10 minutes, bike riding for 20 minutes

    Lifting-

    Flat Bench Press- 135x 1, 110x5, 105x4, 105x4 (improved Max from 125 to 135)

    Dead Lift- 115x6, 135x7, 155x5, 170x1 (improved)

    Military Press- 45x10, 45x10 (maintained)

    Standing Military Press- 45x10 (maintained)

    Bent over- row- 55x10, 65x6 (improved)

    Lat raises- 12x10, 12x 10 (maintained)

    Tricep Kickback- 20x6, 12x10 (improved)

    Tricep Extension over the head- 20x12, 20x12 (maintained)

    Tricep Kickback w/ pulley- 25 reps (maintained)

    Short grip Bench press- 65x10, 80x10, 95x3 (maintained)

    BB bicep curl- 45x10, 55x9, 60x 4, 60x3 (improved)

    Standing Bicep Curl w/ DB- 22.5x10, 22.5x10 (maintained)

    Shoulder Shrugs- 22.5x10, 22.5x10 (maintained)

    Concentration Curls- 22.5x7


    Comments- my leg has gotten better so after tomorrow¡¦s rest day I will start lifting with my legs again YEAH! ƒº I felt today was a great workout I maintained all my lifts and I improved on a few lifts too. I feel that my strict diet I have been keeping is what made the difference and gave me the extra boost on some lifts¡K things are looking good now! hope for more improvements

    New Lifting Routine Now that my legs better.

    Day1- Upperbody
    Day2- Abs
    Day3- Lower Body
    Day4-Abs
    Day-5 Upper Body
    Day6- Abs
    Day7-rest
    Last edited by eatdirt40; 07-24-2003 at 01:34 AM.

  21. #20
    Senior Member eatdirt40's Avatar
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    Thursdays Training Log

    I slept 7 hours last night

    Diet:


    Meal 1- 1 cup of Cheerios w/ skim milk/ oats n peanut butter cereal bar
    Meal 2- 4 slices of fat free bread w/ 3 eggs
    Meal 3- Half bag of white rice
    Meal 4- 1 cup of Go lean crunch cereal w/ skim milk
    Meal 5- 1.5 cups of pasta w// ½ cup of pasta sauce
    Meal 6- 4 eggs w/ 4 slices of fat free bread
    Snack 1- Whey Protein shake w/ skim milk
    Snack 2- Peanut butter sandwich
    Snack 3- Fat free yogurt
    Snack 4- 2 scoops of whey protein w/ skim milk


    Total Daily Intake:

    Calories: 2500-2600
    Fats: 61
    Carbohydrates: 340
    Protein: 214


    Cardio- None did ABS today

    3 sets of each

    Weight crunches- 25*15

    Seated Leg raises- 0*15 (only 2 sets)

    Leg rises- 0*15

    Lying side- 0*25 (2 sets)

    Comments- nothing special happened today I just need some help on some abdominal workouts… so any suggestions would be great.

    Also can anyone tell me how my diets going, do I need to cut down on any thing like protein, calories, fats or carbs, and comments would be good.

    Tomorrow is my leg workout!

  22. #21
    Senior Member eatdirt40's Avatar
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    Friday’s Training Log

    I slept 7 hours last night

    Diet:

    Meal 1- 3 eggs/ 2 slices of fat free toast/ glass of skim milk
    Meal 2- Small bad of skittles, protein bar
    Meal 3- ½ bag of white rice, few handfuls of chili’s tortilla chips
    Meal 4- 6” inch turkey grinder w/ turkey, provolone cheese, and some Mayo
    Snack 1- 2 scoops of Whey Protein w/ skim milk
    Snack 2- 1 cup chicken broth/ 1 cup of go lean crunch cereal w/ skim milk
    Snack 3- large handful of fat free pretzels/ yogurt


    Total Daily Intake:

    Calories: 2900- 3000
    Fats: 50-55
    Carbohydrates: 375-390
    Protein: 150


    Cardio- None

    Comments- not a good day on the diet and didn’t decide to do my legs today lifting because I didn’t think they were ready, I’m going to give them another few days to heal. I’m feeling progress in my upper body though, I feel that I’m getting stronger. Tomorrow I’m going to be on my diet a lot betters, because I’m going to Rhode Island in 2 days and wont be back until the 1st so I wont be able to post my days until I come back, and yes theirs a fitness room at the hotel I’m staying at in RI so I will be able to workout!

    Next Week Goals: Maxi’s

    Bench Press: 140x1

    Dead Lift: 180 x 1

    BB bicep Curls: 70x3

    Some diet goals I have is to cut down on the carbs and get more essential fats into my diet, I also want to try to find some good supplements to take that would help me bulk up!


    Weight Progress:

    7/19 lasts weeks Weight: 155

    7/26 This Week Weight: 156

    10/19 Goal Weight: 165

    GOOD PROGRESS SO FAR! I just need to find the calories range I should stay in, I’m still EXPIEREMENTING!
    Last edited by eatdirt40; 08-16-2003 at 03:11 PM.

  23. #22
    little man pruneman's Avatar
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    hey dirt!
    just thought i'd check back in on your journal. Your workouts are looking good. I agree that you need some more good fats in your diet and maybe some more protein. Also might try to throw in a cup of FF cottage cheese before bed...It contains cesein protein which is slowly digested, so your muscles will have some protein all night.
    I wouldn't worry about supplements...I'm currently bulking up and my only supplements are whey and a multi-vit/mineral.
    Good luck bro!
    The world acording to prune

    If you can't be a good example, at least be a terrible warning.

  24. #23
    Senior Member eatdirt40's Avatar
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    im going on vaction to Rhode island until the 1st ,so i wont have any way to post to training logs. so when i come back on the 1st or 2nd i will post everything, im going to try to really hard to stay on my diet somewhat but even if i cheat a little i will stay on my diet the rest of the day. also at my hotel theres a gym so i will be able to lift while on vacation.
    Last edited by eatdirt40; 07-26-2003 at 05:13 PM.

  25. #24
    Senior Member eatdirt40's Avatar
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    friday's training log

    Meal 1- chickin terrike w/ 2 cups of white rice
    Meal 2- protein shake w/ skim milk
    Meal 3- 4 eggs w/ 4 slices of toast
    Meal 4- A lot of tortilla chips w/ bowl of icecream!!
    Meal 5- 2 scoops of Whey Protein w/ 2% milk

    Daily Intake:

    Calories: 3200-3300
    fats:80-88
    carbs:280-300
    Protein:120


    Comment- not a good day snacked a little the past few days, i have to get back on track for rhode island

    Slept over brees house that night so i didnt have much selection for my diet but i still love her
    Last edited by eatdirt40; 07-26-2003 at 09:46 PM.

  26. #25
    WBB Team Captain Coke's Avatar
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    Good luck with everything...

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