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YoungIntricateMuscle
New member
Will start log on Monday the 19th of febraury 2007
Why a log?
I've realized a lot of people have logs, so i thought id make one because recently i started doing a lot of homework because i didn't do any the past semester of my senior year
because of MMA and Bodybuilding. I have only got 3 hours of sleep every night the past 2 weeks doing hw like a mad man. But hey i got a 100% on my calculus test yesterday, my teacher was really surprised because i got like 30's and 20's before and i had a parent teacher conference with my mom at the time! HW has made it really hard to diet, get to the gym, and MMA. Infact i ate complete junkfood and didn't go to MMA practice or the gym the past 2 weeks!!!! I feel very fat right now. I need to combine my geek mode with muscle mass mode, which is really hard. I hope keeping a log will help me stay focused. I will update it every saturday as that is usaully when i have time to be on this forum. Today happened to be a snow day at school .
Training History
I have been training and dieting very hard for 4 months starting in september, and on/off the past 2 months. I did go up 20 pounds since sept, a lot of it was bf though cuz i was 10.5%bf 30in waist when i started and 13% bf and 33in now and because i was gaining too much weight per week, like 2 pounds a week, which i thought was like 1 pound muscle and 1 pound fat/water but then realized it was like 1.75lb fat/water and too much weight gain per week. i actaully developed a roll of fat i never had before if you look at my pics, which i will need to get rid of later. Now i am very carefull with carbs and what kinds, no carbs 3-4 hours before bedtime, and only buckwheat, yams, and oatmeal. And only 500 calories over maintance instead of 1,000 calories.
Current Dieting Plan
My dieting right now is a clean bulk, 500-700 calories over maintance. No whole grain/white bread, no fruits (maybe preworkout), no junk foods, no deli meats, no juice, no milk, no creatine, no steroids, no prohormones, no fast food or restaurant food, no mom's cooking, no ciggerates, no hardcore sex after workout, no weed, no alchohol, no cocaine, well, you know the rest.
Here is a quick guide of what i will be eating everyday.
Meal 1 - 3 whole eggs with occasionally 1 slice nonfat cheddar cheese and 1 cup oatmeal sweetened with cherry flavor stevia/ethritol powder
Meal 2 - 6-8 ounces chicken breast/lean ground turkey with one small yam
Meal 3 - Pre-workout shake - 40g whey concentrate with workout day: 2 tbsp flax oil and nonworkout day: 1 tbsp flax oil
And
homemade granola bar: 1/4 cup steel cut oats, 1 tbsp honey (will help spare glycogen stores during workout), stevia/ethritol, 1 tsp cinnamon (increase insulin sensitivity postworkout), shredded almonds
Meal 4 - Post-workout shake - 40g whey concentrate with - workout day: 2 tbsp dextrose and nonworkout day: 1 tbsp flax oil
Meal 5 - 8 ounces of - 90% lean ground buffalo/ground 99% lean turkey/97% lean buffalo sirlion with 3/4 cup buckwheat grains or 100% buckwheat noodles/elbows/penne (75g carbs)
Meal 6 - 6 ounces canned tuna with 1/4 cup raw almonds (with lettuce/chopped celery/diced tomatoes and up to 1 tbsp olive oil)
Protein-carbs-fats ratio
workout day 40%P-35%C-25%F non-workout day, 40%P, 30%C, 30%F
Totals
Protein: 270g, 1068 calories
Carbs: Workout day: 214g, 856 calories and Nonworkout day: 189g, 756 calories
Fats: 83g, 747 calories
Maintenance calories: 1,800 calories (not sure exactly, used some formula)
Total: 2,398 calories (about 500-600 calories over maintanence)
Current Training Plan
My training is the intermediate 5x5 with some added exercises of my own, below.
Tuesday
Squat: 5x5
Bench: 5x5
Barbell Row 5x5
Weighted Hypers: 2 sets
Weighted Sit-ups: 4 sets
Chin-ups: 3 sets
Bench dips: 3 sets
Friday
Squat 4x5
Military 4x5
Deadlift 4x5
Hanging Knee raises: 4 sets
Side Raises: 3 x 10
DB Shrugs: 2 x 10
Reverse Wrist Curls: 3 x 10
Saturday
Squat: 4x5, 1x3, 1x8
Bench: 4x5, 1x3, 1x8
Pull-ups: 5 sets
Weighted Dips: 3 x 5-8
Barbell Curls: 3 x 8
Triceps Extensions: 3 x 8
Weighted Neck Crunches: 2 x 10
Reverse weighted neck crunches: 2 x 10
Current Stats:
Age: 17
Height: 5ft 8
Weight: 152 pounds
Body fat: 13% (not sure, will buy fat calipers)
Waist:33 in (unflexed, relaxed, breathed out)
Flexed, cold, unpumped
Right Bicep: 13 2/8 in (at maximum contraction/peak)
Right Forearm: 12 in (at bottom, near elbow, 120 degree angle, wrist cocked in)
Chest: 38 in (at nipples, slightly exhaled)
Shoulders: 44in (elbows tucked in, flexed, at middle of side delts)
Right Thigh: 22 in (middle between waist and knee, standing)
Right Calve: 14 1/2 in (middle of flexed muscle)
Flexed, cold,: unpumped
Left Bicep: 13 1/8 in
Left Forearm: 11 5/8 (at bottom, near elbow, 120 degree angle, wrist cocked in)
Left Thigh: 21 1/2 in (middle between pelvis and knee, standing)
Left Calve:14 1/2 in (middle of flexed muscle)
Maxes
Bench Press: 155 lbs (my chest is really not gifted)
Squat: 195 lbs (perfect squat form, way past parallel, straight back)
Deadlift: ?
Row: ?
Pull-ups BW: 10 (palms toward bar)
Dips BW: 12 (all the way down)
Pushups: 30-35 (chest touching ground on negative and elbow locked on postive)
Yes, i know im weak, i could have done much better the past 5 months of on/off training. But i learned even more meanwhile, like proper form during training, and i got a good grasp of the 5x5 and how to do it correctly.
Here is my minute to minute schedule below. i probably won't be jogging in the morning because i'd be doing hw late and won't get up on time. My biggest challenge will be getting up at 6:30am every weekday and cooking my oatmeal and eggs. Im really bad at getting up, lately i've been barely getting up at 7:30am and leaving home at 7:45am, no breakfast, even when i get 8 hours of sleep its hard for me to get up on time. Im pretty sick of eggs so that's why im only making 3 eggs. Im going for consistency and this diet plan is pretty easy to follow for me. Just a matter of not being lazy and making my meals on time.
Daily Schedule
Monday, Wednesday, Thursday
6:30am (Jog – Sunday, Monday, Wednesday, Thursday)
Wake up
7:00am
make and consume meal 1
7:40am
Leave Home to School
10:00am -
eat meal 2 in cafeteria, mmm chicken and yam, don't we all love it
1:10pm
Come Home from School
1:10-1:20pm – mid-day shake 1
Make and Consume meal 3
1:20pm
Start HW
3:10pm – 3:20pm – mid-day shake 2
Make and consume meal 4
4:20pm
Finish Homework (3 hours total)
4:20pm-5:10pm
Make and consume meal 5
5:10pm-5:45pm
Relax/Extra HW/Check Email/Update Log
5:45pm
Leave to mixed martial arts
8:45pm
Come home from mixed martial arts
9:10pm – 9:25pm
Make and consume meal 6
9:30pm – (10:30 limit when extra HW and restlessness)
Bedtime
Tuesday, Friday
6:30am (Jog – Sunday, Monday, Wednesday, Thursday)
Wake up
7:00am
make and consume meal 1
7:40am
Leave Home to School
10:00am - eat meal 2
1:10pm
Come Home from School
1:10-1:20pm – pre-workout shake
Make and Consume meal 3
1:30pm
Leave Home to gym
3:00pm
Leave gym to home
3:15 – 3:25 – after-workout shake
Make and consume meal 4
3:25 – 4:30pm
Relax/Check Email/Update log
4:30 – 5:30pm
Make and consume meal 5
5:30pm – 9:00pm
Do HW (3 ½ hours total)
9:00pm-9:10pm
Shower
9:10pm – 9:25pm
Make and consume meal 6
9:30pm – (10:30 limit when extra HW and restlessness)
Bedtime
Saturday
9am
Wake-up
10:00am-10:50am
Make and Consume Meal 1
1:00pm-1:50pm
Make and Consume Meal 2
3:00pm-4:10pm– mid-day shake 3
Make and Consume Meal 3
5:00pm-6:10pm – mid-day shake 2
Make and Consume Meal 4
7:00pm-7:50pm
Make and Consume Meal 5
9:10pm – 9:30pm
Make and Consume Meal 6
Sunday
9am – Jog for 30 minutes
Wake-up
10:00am-10:50am
Cheat Meal, eat mom's cooking - pancakes with syrup - and then feel like shit
1:00pm-1:50pm
Make and Consume Meal 2
3:00pm-4:10pm– mid-day shake 3
Make and Consume Meal 3
5:00pm-6:10pm – mid-day shake 2
Make and Consume Meal 4
7:00pm-7:50pm
Cheat Meal
9:10pm – 9:30pm
Cheat Meal
Supplements
2g vitamin C and iron free Multivitamin and Multimineral. That's all i use right now, and will use. Maybe will make a preworkout powder from bulknutrition.com
what i got at home lying around and i won't and don't use anymore
liver tablets
gaba and alpha gpc - for hgh release so i can grow more, i can't consume the gaba anymore, gives me shortness of breath, working on a new formula with glutamine and arginine
glutamine
bcaa's
twinlab super enzymes
Goals:
Gain no more then 1 pound per week, .35 pounds of muscle, .65 lbs fat/water
By June 11th, 18 weeks from now, gain 6 pounds of muscle and put on no more then 12 pounds of fat and water, and getting to no more then 15% bf if that is possible with 12 pounds of fat and water gain since im already starting at a high bf of 13% at 152 lbs. Gain 45 pounds on bench, from 155 to 200. Gain 80 pounds on my squat, 195 to 275. Do 20 pullups and 50 pushups. Tell me if these goals are realistic.
So, this is it. This is where it begins. I plan to be loyal to this log. Hopefully by Janaury 1st 2008, i will be here sharing my results and success and gain a lot of knowledge meanwhile. Hopefully i will stay consistent and eat every meal, every day, and cheat only on sundays. I will ask for all you guy's advice, and will start cutting when you tell me i should based on pics and progress.
I will take pics of me right now. comments, critique, advice welcome. thank you and i hope this will be a fun ride.
Here are the pics below
Double bi's
http://www.geocities.com/picsofyim/SP_A0038.jpg
Side no-chest
http://www.geocities.com/picsofyim/SP_A0041.jpg
Right bicep
http://www.geocities.com/picsofyim/SP_A0042.jpg
Flabs
http://www.geocities.com/picsofyim/SP_A0046.jpg
Flabs and no-chest
http://www.geocities.com/picsofyim/SP_A0050.jpg
Lats
http://www.geocities.com/picsofyim/SP_A0053.jpg
Right Thigh (may contain high content of saturated fats)
http://www.geocities.com/picsofyim/SP_A0059.jpg
Hope i don't look that bad for 4 months of training and dieting.
Why a log?
I've realized a lot of people have logs, so i thought id make one because recently i started doing a lot of homework because i didn't do any the past semester of my senior year
because of MMA and Bodybuilding. I have only got 3 hours of sleep every night the past 2 weeks doing hw like a mad man. But hey i got a 100% on my calculus test yesterday, my teacher was really surprised because i got like 30's and 20's before and i had a parent teacher conference with my mom at the time! HW has made it really hard to diet, get to the gym, and MMA. Infact i ate complete junkfood and didn't go to MMA practice or the gym the past 2 weeks!!!! I feel very fat right now. I need to combine my geek mode with muscle mass mode, which is really hard. I hope keeping a log will help me stay focused. I will update it every saturday as that is usaully when i have time to be on this forum. Today happened to be a snow day at school .Training History
I have been training and dieting very hard for 4 months starting in september, and on/off the past 2 months. I did go up 20 pounds since sept, a lot of it was bf though cuz i was 10.5%bf 30in waist when i started and 13% bf and 33in now and because i was gaining too much weight per week, like 2 pounds a week, which i thought was like 1 pound muscle and 1 pound fat/water but then realized it was like 1.75lb fat/water and too much weight gain per week. i actaully developed a roll of fat i never had before if you look at my pics, which i will need to get rid of later. Now i am very carefull with carbs and what kinds, no carbs 3-4 hours before bedtime, and only buckwheat, yams, and oatmeal. And only 500 calories over maintance instead of 1,000 calories.
Current Dieting Plan
My dieting right now is a clean bulk, 500-700 calories over maintance. No whole grain/white bread, no fruits (maybe preworkout), no junk foods, no deli meats, no juice, no milk, no creatine, no steroids, no prohormones, no fast food or restaurant food, no mom's cooking, no ciggerates, no hardcore sex after workout, no weed, no alchohol, no cocaine, well, you know the rest.
Here is a quick guide of what i will be eating everyday.
Meal 1 - 3 whole eggs with occasionally 1 slice nonfat cheddar cheese and 1 cup oatmeal sweetened with cherry flavor stevia/ethritol powder
Meal 2 - 6-8 ounces chicken breast/lean ground turkey with one small yam
Meal 3 - Pre-workout shake - 40g whey concentrate with workout day: 2 tbsp flax oil and nonworkout day: 1 tbsp flax oil
And
homemade granola bar: 1/4 cup steel cut oats, 1 tbsp honey (will help spare glycogen stores during workout), stevia/ethritol, 1 tsp cinnamon (increase insulin sensitivity postworkout), shredded almonds
Meal 4 - Post-workout shake - 40g whey concentrate with - workout day: 2 tbsp dextrose and nonworkout day: 1 tbsp flax oil
Meal 5 - 8 ounces of - 90% lean ground buffalo/ground 99% lean turkey/97% lean buffalo sirlion with 3/4 cup buckwheat grains or 100% buckwheat noodles/elbows/penne (75g carbs)
Meal 6 - 6 ounces canned tuna with 1/4 cup raw almonds (with lettuce/chopped celery/diced tomatoes and up to 1 tbsp olive oil)
Protein-carbs-fats ratio
workout day 40%P-35%C-25%F non-workout day, 40%P, 30%C, 30%F
Totals
Protein: 270g, 1068 calories
Carbs: Workout day: 214g, 856 calories and Nonworkout day: 189g, 756 calories
Fats: 83g, 747 calories
Maintenance calories: 1,800 calories (not sure exactly, used some formula)
Total: 2,398 calories (about 500-600 calories over maintanence)
Current Training Plan
My training is the intermediate 5x5 with some added exercises of my own, below.
Tuesday
Squat: 5x5
Bench: 5x5
Barbell Row 5x5
Weighted Hypers: 2 sets
Weighted Sit-ups: 4 sets
Chin-ups: 3 sets
Bench dips: 3 sets
Friday
Squat 4x5
Military 4x5
Deadlift 4x5
Hanging Knee raises: 4 sets
Side Raises: 3 x 10
DB Shrugs: 2 x 10
Reverse Wrist Curls: 3 x 10
Saturday
Squat: 4x5, 1x3, 1x8
Bench: 4x5, 1x3, 1x8
Pull-ups: 5 sets
Weighted Dips: 3 x 5-8
Barbell Curls: 3 x 8
Triceps Extensions: 3 x 8
Weighted Neck Crunches: 2 x 10
Reverse weighted neck crunches: 2 x 10
Current Stats:
Age: 17
Height: 5ft 8
Weight: 152 pounds
Body fat: 13% (not sure, will buy fat calipers)
Waist:33 in (unflexed, relaxed, breathed out)
Flexed, cold, unpumped
Right Bicep: 13 2/8 in (at maximum contraction/peak)
Right Forearm: 12 in (at bottom, near elbow, 120 degree angle, wrist cocked in)
Chest: 38 in (at nipples, slightly exhaled)
Shoulders: 44in (elbows tucked in, flexed, at middle of side delts)
Right Thigh: 22 in (middle between waist and knee, standing)
Right Calve: 14 1/2 in (middle of flexed muscle)
Flexed, cold,: unpumped
Left Bicep: 13 1/8 in
Left Forearm: 11 5/8 (at bottom, near elbow, 120 degree angle, wrist cocked in)
Left Thigh: 21 1/2 in (middle between pelvis and knee, standing)
Left Calve:14 1/2 in (middle of flexed muscle)
Maxes
Bench Press: 155 lbs (my chest is really not gifted)
Squat: 195 lbs (perfect squat form, way past parallel, straight back)
Deadlift: ?
Row: ?
Pull-ups BW: 10 (palms toward bar)
Dips BW: 12 (all the way down)
Pushups: 30-35 (chest touching ground on negative and elbow locked on postive)
Yes, i know im weak, i could have done much better the past 5 months of on/off training. But i learned even more meanwhile, like proper form during training, and i got a good grasp of the 5x5 and how to do it correctly.
Here is my minute to minute schedule below. i probably won't be jogging in the morning because i'd be doing hw late and won't get up on time. My biggest challenge will be getting up at 6:30am every weekday and cooking my oatmeal and eggs. Im really bad at getting up, lately i've been barely getting up at 7:30am and leaving home at 7:45am, no breakfast, even when i get 8 hours of sleep its hard for me to get up on time. Im pretty sick of eggs so that's why im only making 3 eggs. Im going for consistency and this diet plan is pretty easy to follow for me. Just a matter of not being lazy and making my meals on time.
Daily Schedule
Monday, Wednesday, Thursday
6:30am (Jog – Sunday, Monday, Wednesday, Thursday)
Wake up
7:00am
make and consume meal 1
7:40am
Leave Home to School
10:00am -
eat meal 2 in cafeteria, mmm chicken and yam, don't we all love it1:10pm
Come Home from School
1:10-1:20pm – mid-day shake 1
Make and Consume meal 3
1:20pm
Start HW
3:10pm – 3:20pm – mid-day shake 2
Make and consume meal 4
4:20pm
Finish Homework (3 hours total)
4:20pm-5:10pm
Make and consume meal 5
5:10pm-5:45pm
Relax/Extra HW/Check Email/Update Log
5:45pm
Leave to mixed martial arts
8:45pm
Come home from mixed martial arts
9:10pm – 9:25pm
Make and consume meal 6
9:30pm – (10:30 limit when extra HW and restlessness)
Bedtime
Tuesday, Friday
6:30am (Jog – Sunday, Monday, Wednesday, Thursday)
Wake up
7:00am
make and consume meal 1
7:40am
Leave Home to School
10:00am - eat meal 2
1:10pm
Come Home from School
1:10-1:20pm – pre-workout shake
Make and Consume meal 3
1:30pm
Leave Home to gym
3:00pm
Leave gym to home
3:15 – 3:25 – after-workout shake
Make and consume meal 4
3:25 – 4:30pm
Relax/Check Email/Update log
4:30 – 5:30pm
Make and consume meal 5
5:30pm – 9:00pm
Do HW (3 ½ hours total)
9:00pm-9:10pm
Shower
9:10pm – 9:25pm
Make and consume meal 6
9:30pm – (10:30 limit when extra HW and restlessness)
Bedtime
Saturday
9am
Wake-up
10:00am-10:50am
Make and Consume Meal 1
1:00pm-1:50pm
Make and Consume Meal 2
3:00pm-4:10pm– mid-day shake 3
Make and Consume Meal 3
5:00pm-6:10pm – mid-day shake 2
Make and Consume Meal 4
7:00pm-7:50pm
Make and Consume Meal 5
9:10pm – 9:30pm
Make and Consume Meal 6
Sunday
9am – Jog for 30 minutes
Wake-up
10:00am-10:50am
Cheat Meal, eat mom's cooking - pancakes with syrup - and then feel like shit
1:00pm-1:50pm
Make and Consume Meal 2
3:00pm-4:10pm– mid-day shake 3
Make and Consume Meal 3
5:00pm-6:10pm – mid-day shake 2
Make and Consume Meal 4
7:00pm-7:50pm
Cheat Meal
9:10pm – 9:30pm
Cheat Meal
Supplements
2g vitamin C and iron free Multivitamin and Multimineral. That's all i use right now, and will use. Maybe will make a preworkout powder from bulknutrition.com
what i got at home lying around and i won't and don't use anymore
liver tablets
gaba and alpha gpc - for hgh release so i can grow more, i can't consume the gaba anymore, gives me shortness of breath, working on a new formula with glutamine and arginine
glutamine
bcaa's
twinlab super enzymes
Goals:
Gain no more then 1 pound per week, .35 pounds of muscle, .65 lbs fat/water
By June 11th, 18 weeks from now, gain 6 pounds of muscle and put on no more then 12 pounds of fat and water, and getting to no more then 15% bf if that is possible with 12 pounds of fat and water gain since im already starting at a high bf of 13% at 152 lbs. Gain 45 pounds on bench, from 155 to 200. Gain 80 pounds on my squat, 195 to 275. Do 20 pullups and 50 pushups. Tell me if these goals are realistic.
So, this is it. This is where it begins. I plan to be loyal to this log. Hopefully by Janaury 1st 2008, i will be here sharing my results and success and gain a lot of knowledge meanwhile. Hopefully i will stay consistent and eat every meal, every day, and cheat only on sundays. I will ask for all you guy's advice, and will start cutting when you tell me i should based on pics and progress.
I will take pics of me right now. comments, critique, advice welcome. thank you and i hope this will be a fun ride.
Here are the pics below
Double bi's
http://www.geocities.com/picsofyim/SP_A0038.jpg
Side no-chest
http://www.geocities.com/picsofyim/SP_A0041.jpg
Right bicep
http://www.geocities.com/picsofyim/SP_A0042.jpg
Flabs
http://www.geocities.com/picsofyim/SP_A0046.jpg
Flabs and no-chest
http://www.geocities.com/picsofyim/SP_A0050.jpg
Lats
http://www.geocities.com/picsofyim/SP_A0053.jpg
Right Thigh (may contain high content of saturated fats)
http://www.geocities.com/picsofyim/SP_A0059.jpg
Hope i don't look that bad for 4 months of training and dieting.
Last edited:
