Progress through 06-08

Discussion in 'Fitness & Nutrition' started by july23rd1989, May 6, 2008.

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  1. july23rd1989

    july23rd1989 Blood for Lube

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    EDIT: NEW PICS/QUESTIONS BOTTOM OF PAGE 1 CRITIQUES APPRECIATED!









    height: 6'0




    [​IMG]

    [​IMG]
    Weight: 130lbs,
    Date: July 29th, 2006

    don't really have any other before pics. I was weight/height from about 2005, up until approx sept 07.




    [​IMG]
    Weight: 141 lbs
    Date: November 29th, 2007

    Started to hit the gym a little, and up my diet in Sept 07, which i gained about 10lbs through sept 07 till Nov 07




    [​IMG]
    Weight: 147.5lbs
    Date: April 18th, 2008

    Started to hit the gym lil more from Nov 07- April 08, not really touching diet yet.




    [​IMG]
    Weight: 155.5lbs
    Date: May 06, 08

    Started strict diet and workout April 18th(see 3rd pic), and this is my lil past 2 weeks progress(17 days)

    Diet:
    BREAKFAST
    oatmeal (2/3 cup)
    Calories: 220
    Protein: 8g
    Fat(s)(t): 4g(0.8g)(0g)
    carbs: 40g
    sugar: 0g
    sodium: 0g
    fiber: 6g

    1/2 large banana
    Calories: 61
    Protein: 0.5g
    Fat(s)(t): 0g(0g)(0g)
    carbs: (15.5g)
    sugar: 8.5g
    sodium: 1mg
    fiber: 2g

    2 egg
    Calories: 140
    Protein: 12g
    Fat(s)(t): 10g(3g)(0g)
    carbs: 0g
    sugar:0g
    sodium 110mg:
    fiber: 0g
    --------------
    Calories: 421
    Protein: 20.5g
    Fat(s)(t): 14g(3.8g)(0g)
    carbs: 55.5g
    sugar: 8.5g
    sodium: 111mg
    fiber: 8g




    LUNCH

    pasta 85g
    Calories: 300
    Protein: 10
    Fat(s)(t): 1(0g)(0g)
    carbs: 63
    sugar: 1
    sodium: 0
    fiber: 3

    chicken breast(100g)
    Calories: 80
    Protein: 16g
    Fat(s)(t): 2g(0.5g)(0g)
    carbs: 0g
    sugar: 0g
    sodium: 280mg
    fiber: 0g

    garlic + herb sauce(125ml)
    Calories: 60
    Protein: 2g
    Fat(s)(t): 1g(0g)(0g)
    carbs: 11g
    sugar: 9g
    sodium: 230mg
    fiber: 2g
    --------------------------------
    Calories: 440
    Protein: 28g
    Fat(s)(t): 4g(0.5g)(0g)
    carbs: 74g
    sugar: 10g
    sodium: 510mg
    fiber: 5g



    SNACK
    Tuna (120g)
    Calories: 140
    Protein: 32g
    Fat(s)(t): 2g(0g)(0g)
    carbs: 0g
    sugar: 0g
    sodium: 380mg
    fiber: 0g

    mayo (1 ttbsp)
    Calories: 100
    Protein: 0.1g
    Fat(s)(t): 11g(1.5g)(0g)
    carbs: 0g
    sugar:0g
    sodium: 70mg
    fiber: 0g

    safeway nut grain bread(43g 1 slice)
    Calories: 200
    Protein: 10g
    Fat(s)(t): 6g(0.6)(0)
    carbs: 30g
    sugar: 6g
    sodium: 280mg
    fiber: 2g
    ------------
    Calories: 440
    Protein: 42.1g
    Fat(s)(t):19g(2.1g)(0g)
    carbs: 30g
    sugar: 6g
    sodium: 730mg
    fiber: 2g


    PREWORKOUT
    -----------------
    x1 scoop magic milk (w/ 250ml 2% milk)
    Calories: 305
    Protein: 25g
    Fat(s)(t): 14g(7.5g)(0.1g)
    carbs: 18g
    sugar: 14g
    sodium: 240mg
    fiber: 2g






    POST WORKOUT
    protine shake

    3 scoops powder
    Calories: 600
    Protein: 51g
    Fat(s)(t): 4.5g(4g)(0g)
    carbs: 89g
    sugar: 68g
    sodium: 65mg
    fiber: 1g

    (250 ml milk)
    Calories: 130
    Protein: 9g
    Fat(s)(t): 5g(3.5g)(0.1g)
    carbs: 12g
    sugar: 11g
    sodium: 140mg
    fiber: 0g

    yogurt 6%(125g)
    Calories: 100
    Protein: 4g
    Fat(s)(t): 7g(4g)(0.2g)
    carbs: 7g
    sugar: 3g
    sodium: 60mg
    fiber: 0g

    1/2 large banana
    Calories: 60
    Protein: 0.5g
    Fat(s)(t): 0g(0g)(0g)
    carbs: (15.5g)
    sugar: 8.5g
    sodium: 0mg
    fiber: 2g

    PB 2tbsp (30g)
    Calories: 200
    Protein: 8
    Fat(s)(t): 16g(2g)(0.8g)
    carbs: 6g
    sugar: 4g
    sodium: 90mg
    fiber: 2g
    ----------------------------------------
    Calories: 1090
    Protein: 72.5g
    Fat(s)(t): 32.5g(13.5g)(1.1g)
    carbs: 129.5g
    sugar: 94.5g
    sodium: 355mg
    fiber: 5g



    BEFORE BED

    bagle
    Calories: 310
    Protein: 11g
    Fat(s)(t): 2g(0.5)(0)
    carbs: 61g
    sugar: 13g
    sodium: 360mg
    fiber: 5g

    cottage cheese
    Calories:110
    Protein: 15g
    Fat(s)(t): 2.5g(1.5)(0)
    carbs: 5g
    sugar: 5g
    sodium: 50mg
    fiber: 0g

    x1 scoop magic milk(w/ water)
    Calories: 175
    Protein: 16g
    Fat(s)(t): 9g(4)(0)
    carbs: 6g
    sugar: 3g
    sodium: 100mg
    fiber: 2g
    --------------------
    Calories: 595
    Protein: 42g
    Fat(s)(t): 13.5g(6g)(0g)
    carbs: 72g
    sugar: 21g
    sodium: 510mg
    fiber: 7g




    ---------------------------------------------
    TOTAL
    Calories: 3291
    Protein: 230.1g
    Fat(s)(t): 97g
    carbs: 379g
    sugar: 154g
    sodium: 2456mg
    fiber: 29g


    Thats somewhat of my diet, I alter it a bit, subbing lean ground beef burger + rice for pasta + chicken breast etc. I also usually eat a little more , approx 3500 cal


    Workout: due to work and bronze medallion course every saturday, I make a little bit altered routine of PurEvl's. Think I'll switch to Bill Starr in June when Bronze Medallions done(June).

    [UNDERLINED items are new additions to routine]
    Mon - Legs

    5min bike 100 rpm (warm up)
    x1 light leg extent.

    x5 sets squat 6-10 reps
    x5 sets leg press 10-12 reps

    x3 leg curl 10-12reps
    x3 lying leg curl

    x3 sitting calf raises
    x3 SLD
    ----------------------------------------------------

    tues - off

    -----------------------------------------
    wed - Chest
    x30 pushups (warm up)

    x4 incline bench press
    x5 flat bench press
    x3 flys
    x3 dips
    x3 Cable cross overs
    -----------------------

    thur - back

    x4 Pull ups (faliure)
    x3 Lat pulldown (wide or narrow) 8-10

    x3 single arm dumbell row 8-12
    x3 cable row 6-10
    x2 tbar row

    x3 dead lift

    ------------------------------------------

    fri - CARDIO

    -----------------------------------------

    SAT
    x1 sholder press (light, machine, warm up)
    x1 side raise (machine) 10-12

    x3 shoulder press 8-10

    x3 bent over lateral raise
    x3 front dumbell raise
    x3 lateral raise
    x3 upright row

    x3 shrugs (behind the back)
    x3 shrugs (front)

    --------------------------

    Sunday

    TRI
    x3 close grip bench
    x3 tricep push downs 10-15
    x3 tricep extentions 8-10
    x3 skull crushers 6-10

    BI
    x1 hammer curl (light, warm up)
    x3 Preacher curl 8-12
    x3 chin ups failure
    x3 single arm dumbbell curl 8-12


    Forearm
    x3 behind the back wrist curl
    x3 reverse barbell curl













    Goal is to get to anywhere between 170-200 (where ever I feel comfortable). Currently working out to follow career goals of going on a tour/becoming a fire fighter/get some damn clothes to fit(hard to find clothes at 130lbs 6'0 that aren't tight emo shirts)
     
    Last edited: May 20, 2008
  2. Simple

    Simple Sexy Beatch

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    your PWO shake is :rofl: and get rid of te bagel before bed
     
  3. july23rd1989

    july23rd1989 Blood for Lube

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    Oh yeah, i moved the bagel to a snake sometime through out the day, and i lowered PWO shake a bit, to around 900 cal(little less of everything). Keep in mind I am on a bulking routine, and I don't mind putting on the fat.
     
  4. Simple

    Simple Sexy Beatch

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    keep it up broseph. i'm dieting down. and it sucks.
     
  5. maks

    maks Bah! t(-_-t)

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    move this to the training logs subforum.
     
  6. july23rd1989

    july23rd1989 Blood for Lube

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    It's not a log, its to discuss my diet and routine as I progress, not much to discuss now, just made it to bump it in cpl months ( i have posted diet and routine before, but wanted to make it 1 thread)
     
  7. Marix

    Marix OT Supporter

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    Looks like you're on the right track.

    Diet looks ok, workouts look fine too.

    Jus keep it up. And at least you've got the right attitude and aren't posting weekly pics and expecting to see a difference.
     
  8. entropy138

    entropy138 OT Supporter

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    If it looks like a training log, sounds like a training log, and smells like a training log then chances are its a fucking training log.:mamoru:
     
  9. july23rd1989

    july23rd1989 Blood for Lube

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    training logs are more so... I post my workout I did that day, with amount of weight I used etc. ... I'm not doing that... at all.... now stfu at let this die so i can bump in later with MOAR PICZ.

    Thanks for the encouragement matrix!
     
  10. GTLifter

    GTLifter Banned

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    yea...this is a training log...
     
  11. GTLifter

    GTLifter Banned

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    no...you're wrong and this is a training log thread...


    you started a thread that you can use to LOG your progress every couple of months...
     
  12. july23rd1989

    july23rd1989 Blood for Lube

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    Ok my bad, move it to training logs if need be, sorry.
     
  13. PreemO

    PreemO OT Supporter

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    25lbs is solid progress, but unfortunately at your height wont be very visible
     
  14. july23rd1989

    july23rd1989 Blood for Lube

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    Alright, can I get some critiques as in if any muscles are under training? I'm going to be a nerd and post my 1 month progress pics.

    Don't bitch at me for poses, because I am pretty happy with them as I've never attempted them before. I just took 5 minutes to read http://www.bodybuilding.com/fun/posing.htm

    I personally think chest is under developing, and I think I already have the fix. I'm adding negatives, partials and some rotary cuff exercises to my routine.

    Just reaching my 160lbs goal yesterday, my next goal was to get to 170lbs by july 18th, 2 months for 10 lbs. Thought my progress would be slowing down now, but I just weighed myself and I'm at 161.5lbs... yeah I know weight will fluctuate, but I'm just saying I highly doubt it will take 2 months for another 10 lbs.. Now I'm just getting slightly concerned about my health. Gaining 20lbs in 2 months while already being at the highest weight your body has ever been... can't be that good for your heart etc. I must admit I've been upping my calories slightly (more rice etc) so I've probably been taking in closer to 4000/day.

    Personal opinions? Should I stick with this diet and stay on the weight gain train? Or should I slow things down a little?
     
    Last edited: May 26, 2009
  15. Skeletor

    Skeletor Guest

  16. july23rd1989

    july23rd1989 Blood for Lube

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    :o
     
  17. july23rd1989

    july23rd1989 Blood for Lube

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    Meh, good reach if I ever take up boxing :hsughno:
     
  18. Frank Dux

    Frank Dux Guest

    Your faces are epic. :rofl:

    Keep doing what you're doing.
     
  19. july23rd1989

    july23rd1989 Blood for Lube

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    Buahaha yeah, I'm amazed that BB'ers can take those poses, with a big shit eater grin on their face, all I can do is the rapist/constipation face... So your saying stay on the diet??
     
  20. Tumbles

    Tumbles New Member

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    it's not like your diet isn't working for you
     
  21. KM

    KM New Member

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    did you forget dinner?
     
  22. camrytt

    camrytt Sexual Deviant

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    i dont know wtf the people here are saying, your before and after pics are amazing man. keep up the good work
     
  23. Skeletor

    Skeletor Guest

    you definitely made good progress btw, my sarcasm was just in response to your extremely detailed post.
     
  24. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    In for 6ft and lanky crew. :bowdown:

    :rofl:'d at the faces too.

    If you are still gaining then don't stop. Keep shit clean and gain as much as you can until it's time to cut.
     
  25. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Lookin at that diet I would personally back down on the carbs. That's just me though.
     
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