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

Itís 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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  1. #1
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    10 Months To 12% BF ?

    Well this is my Online Journal to track my progress. I hope to acheive my goal, and thensome. To see how I look as of now (Sept 06) Click Below.

    http://wannabebigforums.com/showthread.php?t=85218

    In order to accomplish that goal, I need to play close attention to my nutrition intake. I should also follow my lifting routine, cardio workouts, supplements, and rest. With that in order, I should be able to acheive this goal.
    Last edited by Al3X; 09-13-2006 at 08:23 PM.

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  3. #2
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    Weight Lifting Routine:
    ----------------------

    Monday: Training (1)
    Tuesday: Rest
    Wednesday: HIIT
    Thursday: Training (2)
    Friday: Rest
    Saturday: Training (3)
    Sunday: HIIT


    Weight LIfting Exercises:
    -----------------------

    (1) Squats/Bench/Chinups
    (2) Lunges/Dips/BB Rows
    (3) Deadlift/OH.Press/F.Squats
    Last edited by Al3X; 09-23-2006 at 07:58 AM.

  4. #3
    Senior Member Eszekial's Avatar
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    Shouldn't take you ten months, kid

    Where them calorie numbers?!?!
    Eszekial's Journal
    Age:20
    Height: 6'1
    Weight: 200
    Body Fat: 12%
    Bench: 265x3
    ATFSquat: 315x3
    Dead: 275x3

  5. #4
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    Shouldn't take you ten months, kid

    Where them calorie numbers?!?!
    Just starting to track my food. Need to see what I should eat (cals, pro, fat, carb..) what do you advise for 190 lbs @ 6" ? I'll eat what I normally eat for a week, track and make adjustments for the next week. After I see what I eat, should I setup a eating schedule, and then for whatever cycle (cut or bulk) eat for that time length? For a better understanding, should I eat one set of foods for a week (breakfast, snack, lunch, snack, dinner, snack), switch to another the next, switch to another the following etc.. etc.. This is where all the confusion comes into play.
    Last edited by Al3X; 09-13-2006 at 08:33 PM.

  6. #5
    Senior Member Eszekial's Avatar
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    Based on your pics i'd say you're at 17-20%.

    160 grams of protein, 80 grams of fat is what you need for your essential macronutrients.

    Calorie wise, if you are reasonabley active, I'd say you should start off at 2250 calories a day, eventually going down to 2000 by the end of your cut.

    It should probably take you about 6-8 months to get to 12%
    Eszekial's Journal
    Age:20
    Height: 6'1
    Weight: 200
    Body Fat: 12%
    Bench: 265x3
    ATFSquat: 315x3
    Dead: 275x3

  7. #6
    Senior Member Eszekial's Avatar
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    2% Knudsen Low Fat Cottage Cheese 400 10 24 56
    Cream soda 24 0 6 0
    Snacks, trail mix, tropical 57 2 9 1
    Optimum Nutrition Fish Oil Softgels 60 6 0 0
    Greek Salad 423 29 13 28
    Salad dressing, KRAFT FREE Fat Free Ranch Dressing 35 0 8 0
    Egg omelet or scrambled egg, with ham or bacon 417 30 4 32
    Radishes, oriental, raw 61 0 14 2
    Cheese, Mozzarella, NFS 202 12 2 20
    Chicken, breast, with or without bone, stewed, skin not eaten 240 5 0 46
    Snacks, potato chips, cheese-flavor 211 12 25 4
    Frozen desserts, ISLAY KLONDIKE, KLONDIKE BAR Vanilla Ice Cream, with chocolate coating 122 9 9 2
    Totals 2252 115f 114c 190p

    This is what I ate on a 2250 day in august. Not a clean as I would usually be, but you get the point.

    www.fitday.com
    Last edited by Eszekial; 09-13-2006 at 10:54 AM.
    Eszekial's Journal
    Age:20
    Height: 6'1
    Weight: 200
    Body Fat: 12%
    Bench: 265x3
    ATFSquat: 315x3
    Dead: 275x3

  8. #7
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    Wednesday.

    Breakfast - Oatmeal + Coffee
    >Fish Oil
    Lunch - Toasted Tunafish Sandwich on wheat (2) + Mac n Cheese
    Dinner - Chicken & Dumplins (2)
    Snack - Pure Fruit Bars by Edy's (1)
    Last edited by Al3X; 09-14-2006 at 09:25 AM.

  9. #8
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    -If anyone sees this post, do the exercises that I have appeal adequately enough for the corresponding muscle groups?
    -I suppose I should at least have 3-4 exercises per body part, correct?
    -Chest, Legs, and Back all have 4 exercises, is this enough to see optimal gains?
    -Traps, Shoulders, and Arms have 3 exercises, are there any exercises that should be added to achieve maximum gain?
    Last edited by Al3X; 09-14-2006 at 08:27 AM.

  10. #9
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    Thursday.

    Breakfast-
    Oatmeal + Coffee
    Glass of Water
    >Fish Oil
    >Asprin
    >Inflammatory Med - Ibuprofen
    ------------------------------
    Lunch-
    (2) toasted tunafish sandwiches
    (1) shrimp ramen noodles?
    Water
    Snack- Protein Shake with Tunafish can
    ------------------------------
    Dinner-
    (3) Protein Waffles
    Scrambled Eggs (50% Whites)
    1/2 Bagel
    Snack- Protein Shake
    Last edited by Al3X; 09-15-2006 at 07:39 AM.
    Starting over...

  11. #10
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    D5/Friday: Back

    Breakfast:
    Protein Waffles (3)
    Boiled Eggs (3)
    2g Fish oil
    ----------------------
    Lunch:
    (2) Tunafish sandwhiches
    1/2 cucumber raw
    cup of baked beans
    (2) glasses of water
    ----------------------
    Workout:
    pre-shake (2 scoops)
    post-shake (2 scoops)
    ----------------------
    Deadlifts:
    185x12 (grip failure)
    195x9
    205x7
    215x3

    Rows:
    120x12
    140/120x4/6
    100x8
    120x6

    Chinups:
    2 Definitely going with another exercise, I was exhausted by this point.

    Lat Raise:
    15x12
    15x10
    15x8
    10x6

    Shrugs: (smith machine)
    140x12
    150x10
    160x8
    150x6

    Well this workout felt incredible. I got in there, and worked my ass off. Felt my entire body pulling on those deads. Boy my back is really tight right now. I need to get some straps soon, my grips horrible. A guy helped me on my form, so i'm thankful for that. Time for a shower.
    --------------------------------------
    Dinner:
    Rotisserie Chicken (2 servings)
    Brocolli & Carrots
    Brown Rice
    ----------------------
    Snack:
    Edy's pure fruit bar
    pizza crust (3) definitely going to find something more healthy to snack on.
    ----------------------
    Macronutrients:
    Calories -2574
    Fat-85
    Carb-191
    Protein-252

    Ate a little more than expected today. I'll definitely decrease my carbs by about 80g. I'll also need to decrease my protein because it skyrocketed today. I'll shoot for 190-200 for tomorrow.
    Last edited by Al3X; 09-16-2006 at 07:45 AM.
    Starting over...

  12. #11
    Senior Member Eszekial's Avatar
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    Quote Originally Posted by Al3X
    -If anyone sees this post, do the exercises that I have appeal adequately enough for the corresponding muscle groups?
    -I suppose I should at least have 3-4 exercises per body part, correct?
    -Chest, Legs, and Back all have 4 exercises, is this enough to see optimal gains?
    -Traps, Shoulders, and Arms have 3 exercises, are there any exercises that should be added to achieve maximum gain?
    You are a beginner.

    Squats for legs, Deadlifts for your entire body and mainly back chain. Bench Press for upper body.

    As long as you are doing those hard and often, you should be fine.
    Eszekial's Journal
    Age:20
    Height: 6'1
    Weight: 200
    Body Fat: 12%
    Bench: 265x3
    ATFSquat: 315x3
    Dead: 275x3

  13. #12
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    I've been lifting for awhile, not necessarily an actual routine. I'm used to the exercises, I'm just taking it one step farther than before. I've had much help determining my training schedule, so thats in stone now. It's time to apply it in the gym! Thanks for the replies Eszekial. I'll check up in your journal as well!
    Starting over...

  14. #13
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    D6/HIIT & Abs:

    Breakfast:
    Protein Waffle (3), Boiled Eggs no yolk (3), 2% Milk, Fish Oil (2g daily)
    ----------------------
    Snack:
    2% Milk (to increase my cals)
    ----------------------
    Lunch:
    Rotisserie Chicken (leg & breast), Brown Rice, Brocolli & Carrots
    ----------------------
    Snack:
    Beef Jerky (1/2 bag [3.5 oz]), Sunflower Seeds (1/4 cup)
    ----------------------
    Snack:
    Apple Juice (increase cals), Sunflower Seeds (1/4 cup), Twizzlers (healthiest candy - movies)
    -----------------------
    Dinner:
    -----------------------
    Ravioli with Tomato Sauce, Corn, Brussel Sprouts

    HIITT & Abs:
    Never happened. Very busy for today.
    Last edited by Al3X; 09-17-2006 at 08:32 AM.
    Starting over...

  15. #14
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    Sunday.

    Time to rest, and recover from Friday's Back Day. My lower back, and traps are still sore. I'll be sure to eat clean today, and track those macro's.
    Starting over...

  16. #15
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    D1/Monday: Upperbody

    Breakfast:
    -----------------
    oatmeal, 3 egg whites, cup of milk, 1/2 coffee, 1.5g fish oil

    Lunch:
    ----------------
    tunafish sandwhich, tunafish prepared (mayonaise, onions), green beans (canned) cup of milk

    Snack:
    ----------------
    Apple Juice
    Powerade

    Dinner:
    ---------------
    Rotiserrie Chicken, Salad w/ egg whites, vegetable egg roll

    Snack:
    ---------------
    Whole Dill Pickle

    Workout:
    ----------------------
    Bench: 165x8, 170x6, 175x4
    Dips: 10, 8, 5, 2
    BB Curls: 55x10, 60x6, 65x3
    Cable Push down: 60x10, 70x8, 80x6
    Shoulder Press: 30x10, 35x8, 40x5
    - Post-Shake (2 scoops whey protein, full glass of water, spoonful pbutter, handful oats)
    Starting over...

  17. #16
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    Two days ago I ordered the following:

    http://bodybuilding.com/store/acc/myotape.html
    http://bodybuilding.com/store/gl/neopad.html
    http://atlargenutrition.com/nutritio...?products_id=3

    Total: $40 including shipping.

    .. should be here today
    Starting over...

  18. #17
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    Going to change my workout a bit, I feel I'm not getting what I want out of it. So I'm changing it up to a full body split, with a dedicated HIIT day.
    Starting over...

  19. #18
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    My diet needs some tweaking, so I'm going to change this up. I need to get quality vegetables, and add nuts to every meal. This should speed up my process. So far I believe 6 or so days without fried food, 8+ bottles of water daily, milk 3x daily, 2g fish oil daily, and I'm getting p/f every meal. So far so good, just changing it, I'd like to meet my goal sooner than later.
    Starting over...

  20. #19
    Senior Member Eszekial's Avatar
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    solid suppelementation!
    Eszekial's Journal
    Age:20
    Height: 6'1
    Weight: 200
    Body Fat: 12%
    Bench: 265x3
    ATFSquat: 315x3
    Dead: 275x3

  21. #20
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    Well decided now's the best time to change my routine. I've had tremendous help from a mod here - Anthony. Here's the outcome. 3 full body w/o's, 1 HIIT Day, and 3 Days of rest.

    So for today this is the exercises that I did.

    Bench Press:
    155x8, 160x6, 165x4, 170x2
    *Extremely dissapointed with the results. I remember in Iraq getting 315 up nearly 8/10 of the way oh well, guess my chest is lacking overall. Just know to work even hard day after

    Squat:
    185x8, 205x6, 225x4, 245x2
    *Extremely happy with the results. I just felt like adding more and more wieght. I even checked my form in the beginning, made sure I'm doing them correctly, and watched myself in the mirror, as I was grunting w/ pain!! I'll need to re-evaluate the weight for next week*

    Chins:
    10, 7, 4, 3
    *Was suprised. Figured I get about 7, 4, 2, 0 *


    How I feel, ? Fookin' great! Really got a good 'pump' out of this workout. I need to make sure I bring my lil' book so I can track my reps better (borrowed paper + pen) Also I need to find my mp3 player. Time for a protein shake!
    Starting over...

  22. #21
    Senior Member Eszekial's Avatar
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    Anthony is pretty ripped and gives some solid advice.
    Good work!
    Eszekial's Journal
    Age:20
    Height: 6'1
    Weight: 200
    Body Fat: 12%
    Bench: 265x3
    ATFSquat: 315x3
    Dead: 275x3

  23. #22
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    Eszekial. Indeed he does. He's my hero
    Starting over...

  24. #23
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    Thursday.

    Going to do some HIIT - Sport style. Got some buddies that asked me to play some Racquet ball, and Basketball. Should be a pretty good workout. Just gotta keep the intensity up.
    Starting over...

  25. #24
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    Recieved my bb.com items today. I really like the MyoTape, very quick and easy. The straps I bought, are nice. They have very good padding, and the length isn't very long (last ones I had, tremendously long..) So overall I think I made good purchases. Creatine should be here tomorrow.
    Starting over...

  26. #25
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    Friday
    BW - 190

    Lunges:
    60x8, 65x6, 70x4, 75x2

    Dips:
    8, 6, 4, 2

    BB Rows:
    95x10, 115x8, 120x6, 125x4

    Overall
    -Workout's instensity was great. Heather (wife) was there doing her own, thing very hard to concentrate when you look over and your signficant other is curling 5lbs w/ one hand in her pocket. Crazy.
    -Lunges were a killer. Next week I'm going to decrease the weight some, because on my last set just felt sluggish. Overall these babies really hit the legs. On myself on the inside of my thigh especially.
    -Dips were easily accomplished. I don't know why I followed the 8,6,4,2 rep. I'll double it next week.
    -BB Rows felt weird doing them this way (first time.) The weight was difficult, but I will manage it better next week.
    --------------------------------------------------------------------------------------------------------------------------------------
    Started my Creatine Supplementation today. 5g pre / 5g post. The method I used was tsp on tongue, followed by 16oz of apple juice. How's this? soon I'll order some maltodextrin/dextrin and use that along with it. My diet will no longer be posted in my journal, be accessed by link in sig. Feedback, on anything is greatly appreciated.
    Last edited by Al3X; 09-23-2006 at 07:49 AM.
    Starting over...

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