Haq's optimum Anobolic Journal

Weekly measurements-
August 19
Weight 117lbs.
Hight-5'8
waist- 28
Bodyfat- 9-7%
August 26
Hight-5'8"
weight- 120lbs.
waist-27 1/2
Bodyfat- lower the 8% ('m still using the tape measure system, can't find clipers)
i my weight went up atlest 3 pounds this weeks so i'm very happy. best thing is i'm not spending tons of money on sups. My weight might have actully gone up more the 3 pounds since the last time i weighted myself was on a full stomge and this time i was right after i wokeup and relieved myself. All in all i'm very happy with my results. i'm gona have to make new target calories now too. plus i went to sleep like a baby last night.

uhh i'm thinking i'll raise my cals back up to 3000 cals now to accomidat the extra weight starting tomarrow, what do you think?

3 pounds of muscle will only raise your caloric needs by about 100 calories.
 
You are only on something like day 6 right?
 
You would expect a rapid increase in the beginning, mostly increased water in muscle..muscle is 75% water so this is bigger muscle but not necessarily an increase in metabolism!
 
Keep your calories where they are!
 
Wait until you don't see any gains to raise them.
Don't worry, your bodyfat can make up any caloric needs you don't meet by eating!
 
When you don't gain for a week, then hit up the next 300.
 
Stick with 2700 for a bit!
 

can't find calipers

You have to order them online.
Need a link?  Need to use Paypal?

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ya five days a week one muscle sholders day 1, arm and abs day two, legs day 3, back day four, chest and abs day 5. alright 2700 cals it is. a link would be helpful for the clipers, yes.

Here is the best price I have found to date for inexpensive professional calipers:
skinfold Calipers <--- link to place on amazon
 
If you need to use paypal to buy these let me know...

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ya i think i 'm gona need to use paypal

I'll PM you...

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sleept pretty well for a good 8 hours but still filt a bit tired when waking up. i'm going to the gym pretty soon i will updat this after i'm done. is a two min jog good enough to prevent blood pooling?

ok saterday was my cheat day but i still ate pretty clean and regular.
Week two
Day 1
Workout-  
shoulders
 
Superset 1
Rear Dumbbell lateral raises
12/11x10 10x12 12x10 12x10
Dubbell lateral raises
10x12 10x12 10x12 10x11
2 mins cool down
Workout time 25 mins
I think i might have been an idiot and did an extra superset becasue i forgot to write down how many sets i did already that might explain the increased time. for the rear dBlateral raises my first set my right arm gave out at 11 rreps but my left stod at 12, it was fine in the 2nd set. everything else was fine but this was too easy i'm glad i'm gona do 3 supersets next week for sholders and not one. the weights might have been too light but i need to get my form down was all over the place.
Diet-
Breakfast- .5 cups of otmeal mixed with 1 cups of milk, 1 cup of water, 1 tlbs. of conola oil+ 2 egg whites+ 2 whole, half a banana
cals-494 fat-27g carb-39g prot-25g

postworkout meal-shake-1.25 scoops of wehy, 3 frozen strawberrys, 1/2 banana, 1 tbls. conola oil, 4 tbls. honey
cals-691 fat-30g carb-100g prot- 31g 

meal replacment - Weight gainer shake in water, clerysticks
cals- 450 fat- 15g carb-56 prot-25g

lunch-.25 cups of flower, 2 oz of tuna (can),.75 tbls. olive oil, .5 cups of spinach raw,.5 banana, .5 cup of OJ 
cal-411 fat-15g carb-51g prot-19g

snack- .75 cup cooked brown rice, 4 oz of ground chicken, celery stick, 1 tbls. of olive oil 
cals-418 fat-18g carb-34g prot-27g

dinner- .5 cup cooked brown rice, chicken with bone 4 oz., 1 tbls. of olive oil, .3.5 oz potato, celery sticks
cals-520 fat-20g carb-55g prot-29g 
Total-
cal-2984 fat-127 carb-335 prot- 156
my cals went up around 200 but i feel like i'm more on a bulking diet with this and with 2800 i feel like i'm hungry easier. my fat to protein ratio is pretty good i think the carbs might be a tad to high but thats also with the post workout mean being 100 carbs. i added the weight gainer but i slept fine so thats good news.i dunno what else, but if you find something let me know.

Week 2
Day 2
Workout-  
arms and Abs
 
Superset 1
close-grip pull ups (not really that close since they have to be 12 inches apart.)incline.
Weight x reps- 15x12 15x12 15x12 15x12 
*x8 *x8
concentration curl
20x8 17.5x12
tricept dips-
12x* 8x* 8x* 8x*
Superset 2
Bent leg crunch
*x12 *x12 *x12 17.5x12
Knee raises
*x12 *x12 *x12 *x12
cool down 3 mins
Workout time 38 mins
thoses close grip chin ups are a b!tch, and the tricept dips aren't much better. i had to switch it to DB concentration curls because i could only do 5 with good form the last time and that wasn't near my target reps. this stuff is getting more easier but i ate around 45 mins before i started working out so my stomge didn't feel too good. i'll have to watch that next time. i'll post my diet tomarrow becasue i'm only up to my 4th meal. 
Diet-
Breakfast- .5 cups of otmeal mixed with 1 cups of milk, 1 cup of water, 1 tlbs. of conola oil+ 2 egg whites+ 2 whole, half a banana
cals-494 fat-27g carb-39g prot-25g

postworkout meal-shake-1.25 scoops of wehy, 3 frozen strawberrys, 1/2 banana, 1 tbls. conola oil, 4 tbls. honey
cals-691 fat-30g carb-100g prot- 31g 

meal replacment - Weight gainer shake in water, clerysticks
cals- 450 fat- 15g carb-56 prot-25g

lunch-.25 cups of flower, 4 oz boneless chicken, 1 tbls. olive oil, .5 cups of letties,.5 cup of OJ
cal-455 fat-26g carb-29g prot-28g

snack- .75 cup cooked brown rice, 4 oz of ground chicken, celery stick, 1 tbls. of olive oil 
cals-418 fat-18g carb-34g prot-27g

dinner- .5 cup cooked brown rice, chicken with bone 4 oz., 1 tbls. of olive oil, .3.5 oz potato, celery sticks
cals-520 fat-20g carb-55g prot-29g 
Total-
cal-2984 fat-138 carb-308 prot- 165

dan i just re did my diet this morning i becasue towrds the end it was messing up. i set it up around 25% prot. 50% carb and 25% fat.

The thing to do is go a week and see how things progress...
 

 i gained around a pound this week though,

Awesome!!!!!
 

 oh and dan i just wanted to know if whole grain bread is ok to use mabye once a day, becasue i got school starting up this week. whould you recommend 5 meal or 6 meals a day? beacue i try to eat around every 2 hours or so.

It is not optimal but it is fine!
 

i didn't know you were in desert storm, that must have been a real adventure.

Don't romanticize.  War is not pretty.  Its all fun and games until you have to tell someone's wife that that their husband, your friend, died at your feet.  That you tried to keep them alive but there were too many holes and too much bleeding.  That the last thing he said was your name and then her name.  That you could not wash his blood off for a week and in fact it became so many other people's blood from so many other holes that could not be stoppped soon enough...adventure?  Not really.

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dan i wasn't trying to be and ass by saying that, i'm sure you had to go though alot. sry if i offended you

She asked me "If it came to having sex or eating, which one would you choose?" I answered: "Could we have sex after I ate?"
thats dedication fokes

Absolutely no insult taken.
 
It is a typical question. 
Its a little better than being asked, "Did you ever kill anyone?"
Some of the guys on my team thrive on that sort of thing.
The commercialization of the military experience has added heart warming music and camera angles.  But I think its important that peple know...its a tough, dirty job.  The upsides are few and the downsides are really intense.
 
When the time comes to flip off the safety and start squeezing off rounds...thats really not what I would call adventure.
 
I have been on adventures....a few were related to my service time, most were not.

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you i should tell this to my friend he, makes me very angry sometimes becasue he talks before he thinks. i asked him once why he wanted to join the army he said becasue you get paid to  kill people. i felt like punching him in the face. thank god he had a kindy think and couldn't pass the phycial. oh and dan it ok to drink some apple juice (.5 cups) with your dinner to get in the required carbs, i mean would it do the same thing as if you ate a banana alone before sleep?

She asked me "If it came to having sex or eating, which one would you choose?" I answered: "Could we have sex after I ate?"
thats dedication fokes

i see thanks this helps alot, so basiclly if i was gona run for like an hour for a race i would have to raisemy calories for that day right?

If your goal is muscle gains..then you would want to sip carbs and BCAA/glutamine in the hour race to preserve muscle and also replenish carbs after...you would want the total calories expended to be compensated for in your 24 hour caloric intake

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