Fleshcraver' s journal
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Fleshcraver' s journal - 7/14/2003 10:36:32 PM
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fleshcraver
Posts: 9
Joined: 7/11/2003
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Fleshcraver' s training journal
Height: 6ft 2"
Weight: 192 lb
Age: 24 yrs
Goal: 230 lb by July 2004.
Training:
Each two days in the gym
First training: Chest, Back, Triceps
Second training: Biceps, Shoulders, Abs
(no legs for now)
Nutrition:
• 17-20 oz of chicken or beef, fried, per day; on weekends 1-2 oz of extra chicken breasts, eggs
• One scoop of Twinlab' s Super Whey Fuel each night before sleep, one extra scoop on training days, immediately after gym
• Also, daily I have fatty yoghurts, pasta or rice (7-10 oz per day), sometimes potatos and salads, peanuts (4 oz each two-three days), some fatty sandwiches with cheese and dry pork
• Each day I get BALANCE Multivitamin with 100% RDA of vitamin C, 200% RDA of B-complex, and up to 100% RDA of various minerals
At least 150-180 g of protein per day (that' s 1.8-2.0 g per kg of weight)
2500 to 3000 kcal per day
I eat whenever I' m hungry... that comes up to 3-4 times a day (breakfast after training, pre-lunch, lunch, dinner)
Training details:
Chest: barbell benchpress, flat, inclined and declined (5-7 sets, 8-12 reps per set), flyes (3 sets, 8-12 reps per set), pullover (2 sets, 6-10 reps per set)
Biceps: barbell curls (4 sets, 6-10 reps per set), dumbbell curls (4 sets, 4-8 reps per set)
Back: Lat machine back (3 sets, 8-12 reps) wide grip, front (2 sets, 8-12 reps) wide grip; rows (3 sets, 6-8 reps)
Shoulders: dumbbells (5 sets, 6-8 reps)
Abs: crunches (4 sets, 6-8 reps), torsions
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RE: Fleshcraver' s journal - 7/15/2003 7:02:35 AM
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Twin Peak
Posts: 1515
Joined: 5/9/2003
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Welcome.
Interesting journal. You' ve got quite a few changes to make, if you want to see optimal results. Here are some things off the top of my head:
- whey at night is a bad choice, casien is better
- your kcals seem low for your goals
- your daily protein is low (1-1.5 grams per pound is better)
- you consume too much bad fat, and not enough good fat
- you have poor food choices (fried is not good, fatty yogurt is not great, pasta isn' t the best choice, etc.)
- your bodypart selection is not good (better to train chest shoulders and tris, and back and bis, together)
- not training legs is a huge mistake
- eating when hungry is a bad idea, eat by the clock
Sorry if this comes off so negative. You can get results doing what you are doing, they just will not be OPTIMAL. You also have some good things in there. Sets and reps look decent. Whey post workout is good. And the vitamin is smart.
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(in reply to fleshcraver)
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RE: Fleshcraver' s journal - 7/15/2003 7:19:30 AM
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fleshcraver
Posts: 9
Joined: 7/11/2003
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Nah, it' s not negative... I posted this to get good and bad reviews.... 
1. I will try to get me some casein instead of whey...
2. I know my kcals are low, but should I overstuff myself eating? 
3. My proteins are low, but can' t get more -- low on budget, at least for now
4. What would be a ' good fat' ?
5. Well, I can cook food instead of frying it, but I thought milk fat (yoghurt) is good? I also heard alot of pasta is a good source of carbs.
6. My legs are bulky, and I will get on to them as soon as I synchronise with upper body parts. 
7. I can' t just eat by the clock... I am not hungry and I feel stuffed.... or perhaps I should feel stuffed? I tried to eat every three or four hours, smaller meals, but still I am stuffed, since I eat alot of meat... Can' t afford for expensive protein shakes, so meat it is.... 
Thanks for the reply!
quote:
- whey at night is a bad choice, casien is better
- your kcals seem low for your goals
- your daily protein is low (1-1.5 grams per pound is better)
- you consume too much bad fat, and not enough good fat
- you have poor food choices (fried is not good, fatty yogurt is not great, pasta isn' t the best choice, etc.)
- your bodypart selection is not good (better to train chest shoulders and tris, and back and bis, together)
- not training legs is a huge mistake
- eating when hungry is a bad idea, eat by the clock
(in reply to Twin Peak)
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RE: Fleshcraver' s journal - 7/15/2003 7:30:42 AM
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Twin Peak
Posts: 1515
Joined: 5/9/2003
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Tuna is cheap and a good source of protein. Bake or broil or BBQ your meats. Add fish oil and flax as good fats. Peanuts are a good source of fats AND they are VERY calorically dense. 1 cup per day is almost 1000 kcals and could be the resolution to your problem.
Eating by the clock is key, your metabolism will adjust. Another way to add kcals is by adding flax oil and/or peanut butter to your shakes.
Pasta is okay if you have trouble gaining, but better sources of carbs are yams, oatmeal, and whole wheat items.
Use dextrose with your whey post workout. 100 grams per day is cheap as hell, is a good post workout carb, and will get you an easily digestible 400 kcals.
Train legs. Now! :)
_____________________________
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Email: steve @ designersupps.com
Peak Physiques™
INTELLIGENT DESIGN IS COMING, register now at
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(in reply to fleshcraver)
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RE: Fleshcraver' s journal - 7/15/2003 7:53:42 AM
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Marc David
Posts: 9129
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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quote:
I am not hungry and I feel stuffed
When bulking.. you are eating about every 2 hours. Since I started a bulking plan (granted it might need work but it' s 100% better then what I was doing), I was not hungry either.
But I ate. Faithfully. Slowly but on the clock.
Now I' m 15lbs heavier. And it' s not all fat (probably some I' m sure) but I am hungry now. I' m bigger.
The thing you need to remember is that eating by the clock is what you have to do. You are looking to gain muscle right?
Your body doesn' t need to gain muscle. You have to force it to grow. Why would it be hungry if it' s not? So at this time, you aren' t hungry.
But you start eating.. you start training, you put on mass.. suddenly, you are hungry, your body is bigger, requires more calories, now you are eating 5-6x a day.. every 2 hours and you are hungry. But you wouldn' t have been 6 months ago.
So eat. I wouldn' t say I felt stuffed, but I felt well satisfied. In the very beginning I had to cut down on the portions but eat more often. As long as you can eat enough, get the calories up and on a consistent time schedule, you should see the best results.
As TP said, you' ve got a good routine just a few adjustments.
I still think you should train legs. Bulky or not, go light then. It stimulates the entire body. Maybe do legs for endurance and upper body heavy for growth? Until you feel it' s in balance. But eliminating 50% of your body is a mistake. I' d do something for them.. even if it' s just light, high rep workouts.. it will change your metabolism over time even if the actual muscles don' t get any bigger.
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(in reply to fleshcraver)
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RE: Fleshcraver' s journal - 7/15/2003 12:08:08 PM
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Leslie
Posts: 119
Joined: 6/13/2003
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Excellent post!
(in reply to Twin Peak)
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RE: Fleshcraver' s journal - 7/15/2003 10:25:06 PM
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fleshcraver
Posts: 9
Joined: 7/11/2003
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Hey guys!
Thanks for all the replies!
I appreciate your help, but still something bugs me. I' ve been reading all these books on medicine and biochemistry, and have some faculty background as well, and what mostly troubles me is the fact that food enters body via osmoze, dispersion and similar procedures. What that means is if I have too much of protein, for example, in my blood, all additional protein I take will simply not be transferred into blood. Same I think goes for carbs, minerals and vitamins...
Overweight, then, usually goes by genetic predisposition that rapidly stores fats, and there is never fat saturation in the blood. The fat that is actually saturated in the blood of obese people, is different kind of fatty acids.
That is the reason why supplement proteins are somewhat predigested, because they go directly to the muscle, are transformed by liver, or get discarded...
Or am I totally, utterly, wrong? No guns, please!
_____________________________
Flesh Craver, or Flesh Crawler, does it make a difference? Three frags left....
(in reply to fleshcraver)
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RE: Fleshcraver' s journal - 7/16/2003 6:55:25 AM
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Twin Peak
Posts: 1515
Joined: 5/9/2003
Status: offline
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I honestly have difficulty understanding what your are getting at because (a) it is a difficult concept and (b) you are expressing it in fragmented sentences.
You should ask more specific questions, in complete sentences, and then I will attempt to answer.
_____________________________
http://www.designersupps.com
Email: steve @ designersupps.com
Peak Physiques™
INTELLIGENT DESIGN IS COMING, register now at
http://www.intelligentdesignmag.com
(in reply to fleshcraver)
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RE: Fleshcraver' s journal - 7/16/2003 10:08:40 PM
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fleshcraver
Posts: 9
Joined: 7/11/2003
Status: offline
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quote:
ORIGINAL: Twin Peak
I honestly have difficulty understanding what your are getting at because (a) it is a difficult concept and (b) you are expressing it in fragmented sentences.
You should ask more specific questions, in complete sentences, and then I will attempt to answer.
Duh, sorry for that....
What I mean is:
Does eating when not hungry really transfer nutrients into blood?
I ask this because hypothallamic hunger center is triggered by low levels of nutrients in the blood. So, if nutrients are being transfered because of different levels in bowels and in the blood, I ask:
If the blood is saturated with certain nutrients, will osmoze and diffusion transfer additional elements from the bowels?
_____________________________
Flesh Craver, or Flesh Crawler, does it make a difference? Three frags left....
(in reply to Twin Peak)
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RE: Fleshcraver' s journal - 7/17/2003 7:05:23 AM
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Twin Peak
Posts: 1515
Joined: 5/9/2003
Status: offline
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Lack of hunger does not necessarily equate to being " saturated" with nutrients.
The body musy utillize the nutrients in some way. It must store them, burn them, or excrete them. What your body does with them, is dependant on so many variables.
The simple answer is no, eating when you are not hungry does not necessarily mean that all that will happen is excrection.
_____________________________
http://www.designersupps.com
Email: steve @ designersupps.com
Peak Physiques™
INTELLIGENT DESIGN IS COMING, register now at
http://www.intelligentdesignmag.com
(in reply to fleshcraver)
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