First's Journal

Hello all,

I decided to start a journal. Hoping to update on most days.

I have been lifting on and off for nearly 7 years. Have never taken nutrition seriously as I have IBS and it is very difficult for me to eat a lot of calories without extreme stomach pain. Ate well under 1500 calories/day for years.

September 1st I finally decided to start taking nutrition seriously.

September 1st stats and pics:

Age: 23
Height: 6'2"
Weight: 143

Arms: 12.25 inches
Chest: 36
Waist: 28.25
Hips: 35
Thighs: 18.75
Calf: 13.5

Attached Image(s)

I am currently doing the Max - OT routine and the diet they recommend. This diet is good for me, the liquid meals are much easier for me to swallow (pun intended).

 Diet:

Meal 1
Weight Gainer (true mass) in 16 ounces of skim milk
Creatine
 
Meal 2 
Protein Drink in skim milk
Apple
 
Meal 3
Real Food – Meat/Carb/Salad
 
Weight Gainer
10 Grams Glutamine
 
Meal 5 (preworkout)
Protein Bar
Dymetadrine X
 
Meal 6 (Post Workout)
Protein in cold water with Creatine
 
Meal 7 – 1 hr. past post workout
Real Food – Meat/Carb/Yogurt
 
Meal 8 – Before Bed
Weight Gainer
Banana
5 Grams Glutamine


This puts me at about 4,350 calories. 
Fat: 156g
Carbs: 416g
Protein: 265g

Good job man, I dont know much about nutrition and all that but Im here for support lol. Keep going, I think you have a good body to start out with. 

Age: 20
Weight: 167 
BF%: 14%
Currently: Bulking up.

Monday was legs.

Legs are by far my weakest muscle group. Would love to be squatting 315 x 5 by this time next year.

Squat (ass to the ground) - 205 x 5 x 3 sets

Leg Press (machine) - 300 x 5 x 2 sets

Stiff Leg Dead Lift - 205 x 5 x 2 sets

Standing Calf Raise (machine) - 300 x 10 x 2 sets

Seated Calf Raise - 90 x 10 x 2 sets

Updated Pics and stats to come tonight.

Updated stats and pics as of 10/19

Weight: 162

Arms: 13 5/8
Chest: 38 1/2
Waist: 29 1/4
Hips: 37 3/4
Legs: 20
Calf: 14

Old stats

Weight: 143

Arms: 12.25 inches
Chest: 36
Waist: 28.25
Hips: 35
Thighs: 18.75
Calf: 13.5

Very happy with the progress so far. Gained around 15 pounds in a little more than 6 weeks. It will be interesting to see when the easy weight gain goes away.

Attached Image(s)

Chest today

Warm-up
Incline: 185 x 5 x 3 sets
Bench: 205 x 5 x 3 sets
DB Decline: 75's x 8 x 1 set

Happy my chest strength is coming back quickly. Hope to be back at 2 plates during working sets soon.

You really need to work on a better diet. You're only eating 2 real meal's a day and the rest shakes and supps. at least eat another full proper meal and throw some good fatty snacks in there like some nuts in between. Other than that keep up the good work.
 
 

First


I am currently doing the Max - OT routine and the diet they recommend. This diet is good for me, the liquid meals are much easier for me to swallow (pun intended).

Diet:

Meal 1
Weight Gainer (true mass) in 16 ounces of skim milk
Creatine

Meal 2 
Protein Drink in skim milk
Apple

Meal 3
Real Food – Meat/Carb/Salad

Weight Gainer
10 Grams Glutamine

Meal 5 (preworkout)
Protein Bar
Dymetadrine X

Meal 6 (Post Workout)
Protein in cold water with Creatine

Meal 7 – 1 hr. past post workout
Real Food – Meat/Carb/Yogurt

Meal 8 – Before Bed
Weight Gainer
Banana
5 Grams Glutamine


This puts me at about 4,350 calories. 
Fat: 156g
Carbs: 416g
Protein: 265g

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

Back today

Feeling really tired in the gym today. Pretty happy I got through the work out.

Lat Pull Downs: 140 x 5 x 2 sets
Close Grip Pull Downs: 160 x 5 x 2 sets
Pull Ups: +25 x 5 x 2 sets
Rows: 160 x 8 x 1 set
DL: 255 x 5 x 2 sets
DB Shrugs: 75's x 8 x 1 set

Height: 6'2''
Starting Weight: 142lbs

Current/Goal
Weight: 170lbs/185lbs
Bench: 255 x 5/275 x 5
Squat: 245 x 5/275 x 5
DL: 315 x 5/405 x 5

Missed yesterday because of working late.

Shoulders and Tris

Military Press - 150 x 5 x 3 sets
DB Shoulder Press - 75s x 5 x 2 sets
Side Laterals - 25s x 8 x 2 sets

Cable Pushdown - 80 x 5 x 2 sets
DB Skull Crushers - 25s x 8 x 2 sets
DB Tricep Extensions - 60 x 8 x 1 set

Height: 6'2''
Starting Weight: 142lbs

Current/Goal
Weight: 170lbs/185lbs
Bench: 255 x 5/275 x 5
Squat: 245 x 5/275 x 5
DL: 315 x 5/405 x 5

It looks like you've been making pretty damn good progress, but I think the lighting in the first pics was pretty unflattering.  At any rate, nice work.

4350 kcals, that's quite a lot, but your BF remains low.  How much (if any) cardio are you doing?

No cardio other than the occasional pick up basketball/volleyball game. I have always had a ridiculously low BF%, last time it was taken it was in the 1 to 3%. Obviously stemming from me pretty much starving myself my whole life.

Dreading the day I have to get on a treadmill.

Height: 6'2''
Starting Weight: 142lbs

Current/Goal
Weight: 170lbs/185lbs
Bench: 255 x 5/275 x 5
Squat: 245 x 5/275 x 5
DL: 315 x 5/405 x 5

Tbh I call bullshlt on 1-3%.  But you're lucky to be able to be gaining LMM so quickly without putting on BF.  Keep it up man.

Biceps and Abs

Straight Bar Curls - 85 x 5 x 3 sets
DB Curls - 55s x 5 x 2 sets
Cable Curls - 110 x 8 x 2 sets

Cable Crunches - 120 x 8 x 2 sets
Weighted Decline Sit Ups - 25 x 8 x 2 sets

Height: 6'2''
Starting Weight: 142lbs

Current/Goal
Weight: 170lbs/185lbs
Bench: 255 x 5/275 x 5
Squat: 245 x 5/275 x 5
DL: 315 x 5/405 x 5

Back and Abs

Warm-up
DL: 265 x 5 x 3 sets
Close Grip Pull Downs: 180 x 5 x 2 sets
Bent Over Rows: 115 x 5 x 2 sets

Weighted Sit ups: 35 x 10 x 3 sets
Cable Crunches: 140 x 10 x 2 sets

Height: 6'2''
Starting Weight: 142lbs

Current/Goal
Weight: 170lbs/185lbs
Bench: 255 x 5/275 x 5
Squat: 245 x 5/275 x 5
DL: 315 x 5/405 x 5

Legs

Went up too high on squats and wasnt going deep enough. Had to drop weight for the first time in 8 weeks.

Squats: 225 x 5 x 2
             205 x 5 x 2
Lunges: 135 x 5 x 2
SLDL: 205 x 5 x 2

Seated Calf Raise: 100 x 10 x 2
Standing Calf Raise: 300 x 10 x 1

Height: 6'2''
Starting Weight: 142lbs

Current/Goal
Weight: 170lbs/185lbs
Bench: 255 x 5/275 x 5
Squat: 245 x 5/275 x 5
DL: 315 x 5/405 x 5

Chest

Bench: 225 x 5 x 3
Incline: 185 x 5 x 2
Weighted Dips: +70 x 8 x 2

Height: 6'2''
Starting Weight: 142lbs

Current/Goal
Weight: 170lbs/185lbs
Bench: 255 x 5/275 x 5
Squat: 245 x 5/275 x 5
DL: 315 x 5/405 x 5

Bis Tri and Abs

BB Curls - 90 x 5 x 3
DB Curls - 55s x 5 x 2

Cable Push Downs - 90 x 5 x 2
DB Tricep Extension- 65 x 5 x 2
DB Skull Crushers - 35s x 8 x 2

Weighted Crunches - 35 x 8 x 2
45 degree Side Bend - BW x 12 x 2

Height: 6'2''
Starting Weight: 142lbs

Current/Goal
Weight: 170lbs/185lbs
Bench: 255 x 5/275 x 5
Squat: 245 x 5/275 x 5
DL: 315 x 5/405 x 5

Wow man, i wish you had some lift stats from when you started. Pretty damn impressive change if I must say so. How the hell did that happen? Nice job.

jakej


Wow man, i wish you had some lift stats from when you started. Pretty damn impressive change if I must say so. How the hell did that happen? Nice job.

I wish I had done one rep maxes before I started as well.

I think it all has to do with nutrition and because I had been lifting for so long my body was just waiting for the calories to come.

I'm starting to plateau from a weight perspective and need to add more calories to my diet. 

Height: 6'2''
Starting Weight: 142lbs

Current/Goal
Weight: 170lbs/185lbs
Bench: 255 x 5/275 x 5
Squat: 245 x 5/275 x 5
DL: 315 x 5/405 x 5

Back

DL: 275 x 5 x 3
Close Grip Pulldowns: 190 x 5 x 2
Bent over rows: 135 x 5 x 2
Hyperextensions: 35 x 8 x 2

DB Wrist Curls: 30s x 8 x 2
Reverse DB Wrist Curls: 12.5 x 8 x 2
Farmers Walk: 45s x 2 down and backs

Height: 6'2''
Starting Weight: 142lbs

Current/Goal
Weight: 170lbs/185lbs
Bench: 255 x 5/275 x 5
Squat: 245 x 5/275 x 5
DL: 315 x 5/405 x 5

Shoulders and Abs

BB Military Press: 155 x 5 x 3
DB Military Press: 80s x 5 x 1
Lateral Raise: 30s x 8 x 2

Weighted Decline Crunch: 45 x 8 x 2
Cable Crunch: 130 x 10 x 2

Height: 6'2''
Starting Weight: 142lbs

Current/Goal
Weight: 170lbs/185lbs
Bench: 255 x 5/275 x 5
Squat: 245 x 5/275 x 5
DL: 315 x 5/405 x 5

You have some nice lifts, man, especially considering your size!  Progress looks good too!
Good workin' out!  :)

Legs

Squats: 215 x 5 x 4
Lunges: 140 x 5 x 2
SLDL: 205 x 5 x 2

Calf Raise: 310 x 12 x 2
Seated Calf Raise: 110 x 10 x 2

Height: 6'2''
Starting Weight: 142lbs

Current/Goal
Weight: 170lbs/185lbs
Bench: 255 x 5/275 x 5
Squat: 245 x 5/275 x 5
DL: 315 x 5/405 x 5

JMBS


You have some nice lifts, man, especially considering your size!  Progress looks good too!
Good workin' out!  :)

Thanks for the support.

This journal thing really makes me want to pay attention to the incremental weight increases which is really driving strength.

Height: 6'2''
Starting Weight: 142lbs

Current/Goal
Weight: 170lbs/185lbs
Bench: 255 x 5/275 x 5
Squat: 245 x 5/275 x 5
DL: 315 x 5/405 x 5

First

JMBS


You have some nice lifts, man, especially considering your size!  Progress looks good too!
Good workin' out!  :)

Thanks for the support.

This journal thing really makes me want to pay attention to the incremental weight increases which is really driving strength.

The incremental weight increases, along with adequate clean food intake (that means a LOT of food!) will not just drive strength, but size as well. 
 
Good workin' out!  :)

Chest

These are personal best lifts for chest. Being strong is really fun.

Bench: 235 x 5 x 3
Incline: 195 x 5 x 3
Weighted Dips: BW+100 x 8 x 2

Height: 6'2''
Starting Weight: 142lbs

Current/Goal
Weight: 170lbs/185lbs
Bench: 255 x 5/275 x 5
Squat: 245 x 5/275 x 5
DL: 315 x 5/405 x 5

Bis Tris and Abs

BB Curls: 105 x 5 x 3
DB Curls: 55 x 5 x 2

Cable Pushdown: 90 x 5 x 3
DB Tricep Extension: 75 x 5 x 2
DB Skull Crushers: 40 x 5 x 2

Weighted Crunches: 40 x 8 x 2
Cable Crunches 155 x 8 x 2

Height: 6'2''
Starting Weight: 142lbs

Current/Goal
Weight: 170lbs/185lbs
Bench: 255 x 5/275 x 5
Squat: 245 x 5/275 x 5
DL: 315 x 5/405 x 5

First,
  How much do you eat?  Your lifts seem to be so impressive compared to what little muscle I see on you, especially chest.  I know you're low fat.  I bet if you dumped a truck load of food down your mouth, you'd be a monster!

Good workin' out!  :)

JMBS


First,
  How much do you eat?  Your lifts seem to be so impressive compared to what little muscle I see on you, especially chest.  I know you're low fat.  I bet if you dumped a truck load of food down your mouth, you'd be a monster!

Good workin' out!  :)

In the second post in this thread I detail my current diet. I have been missing a meal or 2 a day though. I have IBS which makes it insanely hard for me to eat.

Height: 6'2''
Starting Weight: 142lbs

Current/Goal
Weight: 170lbs/185lbs
Bench: 255 x 5/275 x 5
Squat: 245 x 5/275 x 5
DL: 315 x 5/405 x 5

Back - I failed on my last rep of DLs. Apparently you can't just add 10% more weight every week and expect to get it.

DL: 300 x 5 x 2
      300 x 4 x 1   
Close Grip Pulldowns: 200 x 5 x 2
Bent over DB rows: 80 x 5 x 2
Hyperextensions: 35 x 8 x 2

DB Wrist Curls: 30s x 8 x 2
Reverse DB Wrist Curls: 12.5 x 8 x 2
Farmers Walk: 45s x 2 down and backs

Height: 6'2''
Starting Weight: 142lbs

Current/Goal
Weight: 170lbs/185lbs
Bench: 255 x 5/275 x 5
Squat: 245 x 5/275 x 5
DL: 315 x 5/405 x 5