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A Young Buck's Training Journal
- Thread starter Hellawulf
- Start date
Hellawulf
New member
Truthfully, am I ready? No. Do I know that I need to deep down in my heart? Yes. Lets get to it.
July 9, 2009 Workout
Incline DB Press
45x5
55x10
65x8
Military DB Press
35x10
45x10
Dips
1x5
1x4
Pull Ups
1x5
1x5
Deadlifts
135x10
225x5
(went light today due to not feeling so good)
OneBreath
Elite Mentor
Good man. What's your current weight? can you get your BF% measured again?
Hellawulf
New member
Current Weight: 185 pounds
Body Fat: New Gym doesn't have a mearurement thing, I'm guessing around 13% (down from the 16 we started at)
OneBreath
Elite Mentor
Daily Calories: 2,220 (bodyweight x 12)
Daily Protein: 200 grams
Daily Protein Calories: 800 (protein has 4 calories per gram)
Calories remaining for fat/carbs: 1,420
Your ideal starting point would be 4 meals a day spaced out 4 hours apart. They would each have the following breakdown
Meal 1: 50 grams protein, 85 grams carbs, little to no fat
Meal 2: 50 grams protein, 85 grams carbs, little to no fat
Meal 3: 50 grams protein, 40 grams fat, little to no carbs
Meal 4: 50 grams protein, 40 grams fat, little to no carbs
Each meal is about 550 calories and consists of either protein/carbs or protein/fat. Try not to mix carbs and fat. The only exception to this is green vegetables. They can be eaten whenever you like and the more the better. Tons of broccoli will keep you feeling full.
This is pretty strict so i'll prioritize the elements.
Top priority is to not exceed the 2,220 calorie limit. If you don't do this you will not lose weight. At least not without significantly increasing cardio.
Second to the top is to get the 200 grams of protein.
Third is to keep fats and carbs separate.
Forth is to frontload the carbs and not have any except green vegetables for the last 2 meals.
A sample protein/carb meal would be eggs, oatmeal, and fruit
A sample protein/fat meal would be steak, sauteed vegetables.
Hellawulf
New member
I didn't get to workout Friday or Monday, pretty pissed about that, I had to work 13 hours both days.
July 15, 2009 Workout
Drag Curls
10x65
10x75
Reverse Drag Curls
15x45
Calf Raises
15x50
14x50
Leg Curls
10x90
10x100
8x110
Squats
10x155
10x135
Light-Medium Intesnity Treadmill Cardio 15 minutes
Also spent an hour at the pool about 2 hours afterwards.
Question about my diet... would this be a good breakfast to on days I don't have time to cook eggs, Protein Shake, Two whole wheat toasts with honey on them, and a bannana?
July 15, 2009 Workout
Drag Curls
10x65
10x75
Reverse Drag Curls
15x45
Calf Raises
15x50
14x50
Leg Curls
10x90
10x100
8x110
Squats
10x155
10x135
Light-Medium Intesnity Treadmill Cardio 15 minutes
Also spent an hour at the pool about 2 hours afterwards.
Question about my diet... would this be a good breakfast to on days I don't have time to cook eggs, Protein Shake, Two whole wheat toasts with honey on them, and a bannana?
OneBreath
Elite Mentor
Looks good.
For the breakfast just be mindful of the amount of honey. It's easy to let that stuff pour on! Use a tablespoon to be sure you aren't exceeding total carbs/calories for that meal.
Hellawulf
New member
Can do
Good news is that I've cut my BF% down, its at 11.7%, when I started about 2 months ago it was at 16.2% and I wasn't trying to cut for a month of it. Also last month I wasn't eating very well, and was drinking too much. So this is a good sign that the last 3 weeks of work have paid off, I'm going into the final stretch, therefore I'm going on a carb deloading phase. For example, 180 carbs per day this week, then 150, then 120, then 70, then none for my final week. Then when I start bulking I'll throw them back on really hard.
Only bad thing is that my body weight is lower than I feel comfortable with. I'm at 180 right now, and I don't really want to lose weight, just lose bodyfat, but I want to cut off atleast 2% in 5 weeks, before I start school.
July 16, 2009 Cardio
HIIT Training - I did my own variation in which I did Dynamic Warm ups then did sprint drills. This was followed by 30 minutes of low intensity treadmill.
OneBreath
Elite Mentor
2% in 5 weeks is no problem. If you carb deplete without refeeds, you will loose muscle. If you want to go down this road, i would suggest a full ketogenic diet with a weekly refeed. An example would be:
Mon-Sat: Keep carbs below 40 grams, take in 1 x bodyweight in grams of protein, and then makup the rest of your calories in fat.
Sunday: Eat 3 LARGE carb meals. Only eat 3 times that day and eat until you can eat no more. The only rule is to keep fat at a minimum. I eat boxes of kids cerial. If you can get down 300 grams of carbs in each sitting then that would be ideal. Lucky charms and honey will do the trick.
This setup will keep your muscle. The refeeds will fill your muscles with glycogen for the workouts that week as well as kickstart your metabolism. During the week you will burn only fat.
It's definitely something to consider if you want to go the low carb route. Don't just deplete carbs, you will be sure to lose muscle.
Hellawulf
New member
I hired a PT. Never had one before... I disagree with some of the stuff he is saying though. We worked this morning, he knows what my goals are, so his action plan has become an very cardio based circuit workout. For example, pushups in between bench sets, and ascending rep squat sets. I really needed someone here to phsyically push me, though that part I don't think was actually NEEDED, but does help, but more importantly someone to just spot me.
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