Samurai's Journal (starts Pg. 3)

Name: Adam

Current Weight: 145

Body Fat %:7.5

Wanted Size: 185-200


My Diet:

Meal 1:  6:30AM

2 cups Oats w/ milk and cinnamon -
- 622CAL
- 10 FAT
- 109 CARB
- 26 PRO

1 BANANA
- 109 CAL
- 1 FAT
- 28 CARB
- 1G PROTEIN


MEAL 2: 8:30AM
 
PASTA: SPAGHETTI W/ BUTTER 7 GARLIC SALT
(TOTAL ADDED WITH SEASONINGS,BUTTER,AND SPAGHETTI)
  - 1,111 CALORIES
- 25G FAT
- 86 CARBS
- 18G PROTEIN
 

1 HOUR WORKOUT 9:30-10:30

2 SCOOPS ON'S WHEY
  - 290 CALS
- 45G PROTEIN


**SLEEP!** WAKE UP @ 6PM
 
MEAL #3   @ 7;30
 
COTTAGE CHEESE
  - 164 CALS
- 2 FAT
- 6 CARB
- 28G PROTEIN

3 SLICES (1OZ) CHEDDAR CHEESE
- 342 CAL
- 28 FAT
- 1 CARB
- 21 PROTIEN

2-3 HARD BOILED EGGS
- 233 CALS
- 16FAT
- 2 CARB
- 19 PROTEIN

CHICKEN BREAST (1.5 CUPS)
- 303 CALS
- 6 FAT
- 0 CARBS
- 58 PROT


MEAL #4  @  11:30-12:00
 
PEANUT BUTTER AND JELLY SANDWICH X2
- 663 CALS
- 29 FAT
- 83 CARB
- 21 PROT

1 CUP BROCCOLI
  -  25 CALS
- 0 FAT
- 5 CARB
- 3 PROT

1 CUP CARROTS
- 55 CALS
- 0 FAT
- 13 CARB
- 1 PRO


THEN I'LL HAVE A SNACK BEFORE I HEAD HOME @ 4-5AM

1/2 CUP TRAIL MIX - NON SALTED - REGULAR
- 347 CALS
- 22 FAT
- 34 CARB
- 10 PROT

TOTAL:
 
3758 CAL
 
252 G PROTIEN
 
140 G FAT

366 CARBS



Current Weight Training: To Be Determined. in the process of buying new weights, machines, and finding room for them. Right now I have a bench, an all in one, and an eliptical.


Currently looking like: A crackhead hah


First of all, Anyone else have this dilema that I have. My right breast and bone structure sticks out about 1/2" or less than my right side. Again, its not so much bigger than the other, it's just that the bone seems a bit bigger?

As seen here:





Anyone have some input on good ways to improve my posture? hah my arms slag down pretty badly. Probably from working with computers for 10 years straight.







Thanks for looking. And answering my questioned if you did. I'll keep in touch.

Adam
Orange, CA

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

Forgot to add:

I am 6'2" tall and all TORSO! i can prob fit a 14 pack on my tummy hah

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

Question, have you been working out since you first visited here, in May?

Your postue should improve with your weightlifting over time.

hey adam.

your diet looks great IMO.  good thing you're keeping track of it.  if you are consistently gaining 1 or 2 pounds a week, this is JUST where you need to be.

get a good training routine going and stay dedicated to both training AND your diet.  you will see results.

you mentioned your goal is to be around 185-200 pounds?   is this LEAN muscle at 8% body fat?  or a goal weight for a bulk?

if you wanna be 185ish pounds at 8% BF,  you'll need to bulk WELL past 200 pounds.  probably around 210.. or close to it.

goodluck, keep up the hard work

My name is FOX.... and I approve this message.

RippedChick,
 
I have been on and off recently with my atempts to quit smoking and getting my garage cleaned out and getting new equipment.
 
Iwrote this journal to give me something to look forward to and get my butt back into the 'workout mentality' of things.
 
Good to know about my posture. i think its a really bad flaw of mine and  can't stand it.
 
 
 
Fox,
 
Thanks man. Im looking to get @ 200 with of course the least amount of BF% but im not too concerned at this point. im just looking to bulk first, and eventually cut down 10-15lb's like you said to get myself ripped. But honestly. Ripped isn't priority on my list. it's gaining another 50 lb's safely and keeping it going for the rest of my life.
 
 
Just so you know. I will not be writing a log daily. i may have questions, but I have a book where I keep my logs, and every week or every 2 weeks I will be posting results along with photos and sizes.
 
Thanks for looking.

Adam

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

ORIGINAL: SilentSamurai



Good to know about my posture. i think its a really bad flaw of mine and  can't stand it.

hey bro.  you shoulda seen me back in january when i joined and put pictures up.   my posture was HORRIBLE.  ask ripped.. i'm sure she remembers.

if you don't have deadlifts in your training, i suggest you start adding those in a.s.a.p.  

i had never done them before, and BOY... let me tell you, those drastically helped improve my posture.. not to mentioned the strength in all other areas.

My name is FOX.... and I approve this message.

ah yes. I remember DL's very well. I was doing 150 DL's back in junior year of high school.
 
thats probably the last time i actually "WORKED OUT" was in high school. Junior year. popping 20 vitamins a day, drinking criatine like it was going outta style and adding L-glutamine with the mix. basically pooping out water the first few weeks of training. (sorr yfor the image)
 
Not saying i want to be doing that again, but i also wasn't eating 6 times a day and only did it for 3 months. :(
 
Anyways. Thanks for your input fox. appreciated.
 
Adam

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

Just so you know (and silver you should know better), I'm thehardway, not rippedchick, (I do ewish I had her boduy though).


Good luck SilentSamurai. Don't let not having yet quit smoking stop you from lifting, or anyother type of work out.

OOPS!!! hahaha im so sorry :(

i'll be more careful next time.

Thanks for the best wishes. i'll do my best.

Adam

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

ORIGINAL: thehardway

Just so you know (and silver you should know better), I'm thehardway, not rippedchick, (I do ewish I had her boduy though).


Good luck SilentSamurai. Don't let not having yet quit smoking stop you from lifting, or anyother type of work out.

i know hardway.. but go back and re-read what i posted.

i mentioned that MY posture was horrible back in january, and rippedchic (not you...) mentioned that I should do deadlifts b/c my posture was horrible.

that's why i said ripped instead of hardway.  but oh well.. i feel like i'm making a big deal out of nothing.  i remember that day real well though. 

My name is FOX.... and I approve this message.

I though it was something like that Mr. Fox .

Didin't mean to ruffle your feathers.

ok,

It has been a month since i've posted my journal. My appologies to everyone for not keeping track of this dang thing. I've been doing through alot this past 2 weeks, but in a good way.

Operation garage gym: completed

Got myself more equipment for my garage, more weights, free weightS, and a better scale for when i become a fatty.


Greatest news and self booster

*** IVE QUIT SMOKING!! ***

It's been 4 days now, almost coming up on 5 days and I feel amazing. No longer suffering with shortness of breath, i am sleeping better (7-8 hours compared to the 10-12 hours when i was smoking) and im eating alot more too. which is a good thing for me.


I bought ymself a costco card. 3 dozen eggs for $4 and 2x 2gal jugs of milk are $5. im in heaven with COSTCO!


Keep posted now that i've got evertyhing situated i'll be able to post my workout routine, weight, and food entrys. gonna try and get some video here and thee when i can.

thanks for lookin,
Adam

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

well.. i just woke up. making my breakfast lunch and dinner basically.

EATING BREAKFAST RIGHT NOW:

Oatmeal and a shake w/ 1 egg hah maybe a banana or two

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

for lunch at work tonight:

2x PB & J sandwiches

3x HB eggs

1 1/2 cup cottage cheese
----------------------------------------------------------

Dinner at work @ 11:30pm - 1200am

1x turkey, avacado, tomato, cheese, and dijon sammich

1 bag carrots / broccoli mixture

1 cup trail mix

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

1 very large gatorade bottle filled with ice cold water :)

Then i'll prob make an omlette when i get home


then when i get home at 6am tomorrow i'll post my workout.

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

*Note to self*

make this salad again.

3 handfulls spinach lettuce

1 med green pepper

1 can tuna

3-4 spoons gargonzola cheese (crushed)

2-3 scoops crutons

sweet creamy italian dressing


= good snack

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

Todays workout was weird. Was well hydrated and ate but i still have a weird light headedness about myself, but it only lasted about 15 minutes or so.

I found 1 and 1/2 bottles of NOX-CG3 so i decided to swig 2 scoops in 12oz of water 30 minutes before workout. Maybe next time i'll do it earlier.

Worked on arms today. Just simple routines of


BB Curls:

85lb's - 5 sets - 15 reps

tricep kickbacks:

15lb - 4 sets - 15 reps

sculls:

60lb's - 3 sets - 12 reps

shoulder dumbell shrugs

45lb - 3 sets - 12 reps


tried to do a few hammer DB curls but was too tired hah only got 4 reps off.




Current Weight: 146.4
BF % 8.0

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

Thanks Jane.

I have a lot to learn about techniques and what exercises to do. I run out of idea's when im in the garage, so i need to go find a list or something of what to do for diff parts of my body. I havent been in a weight training class since 2002. :-\  So im kind of lost as far as what muscles to work and how. yea im a newb

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

148.6 lb's

7.0% BF

day 10 of no smoking. doing just fine.


4 egg & cottage cheese omlette

1 banana

supps w/ milk

45 min workout today

ON's whey shake w/ 2% milk


shower, then bed :) have a good day all

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

A good place to start, The New Rules of Lifting, http://www.amazon.com/New-Rules-Lifting-Maximum-Muscle/dp/1583332383

It has great routines for home gyms (you need very little equipment), good basic principals, and clear explanations of exercises.

I can promise you if you follow the routines outlined in the book, you will grow, as long as you eat enough.

right on. Ill pick that up this week. I did find a gym  my house, its $99 to sign up and $25-30 a month. Is this a pretty descent price? it's not very over populated, its kinda secluted and they limit memberships so it doesnt get over-populated. Get your own towel service when you walk in too :-p

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

Training
train your whole body
• Legs (squats, lunges, leg extensions, leg curls, leg press, stiff-leg deadlift)
• Shoulders (military press, side laterals, rear lat raise, upright row, shrugs)
• Chest (bench press, flyes, dips)
• Back (pull-ups, rows, deadlifts, lat pull-downs)
• Biceps (barbell curls, dumbbell curls, preacher curls, hammer curls)
• Triceps (overhead tricept extension, skull crusher, pressdown, kickbacks)
• Abs (Crunches, reverse crunches, hanging leg raises, captains chair leg raise, bicycle maneuver)
• Calf (standing calf press, seated calf press)

See the bottom for links to various workout programs.

Always warm up 3-10 minutes as needed light cardio (to get the core temp of the body up) and also light moderately-higher rep sets to warm up major bodyparts you will be working.

Optimal set / rep ranges and days between:
For muscular Endurance the rep range is 12-25+ slow pace/30-90 second rests/ 1-3 sets / 1-2 days between
For muscle size the rep range is 9-12 slow- moderate pace/30-60 second rests / 3 -4 sets per / 4-7 days between
For Strength (vs. power) the rep range is 6-8 slow pace/2-3 minute rests/ 3-4 sets per / 4-7 days between
For power the rep range is 1-5 fast/explosive pace /3-5 minute rests/ 4-8 sets per / 2-3 days between
That has been heavily tested and it works...courtesy of the National Academy of Sports Medicine.

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

I cant believe how much smoking has really helped me with my diet. Deff eating more and showing results per week. Right now im 151lb's. dry weight im probably 150-150.7 at 7.0% BF

still looking to get that book you told me about. but im trying everythin i can. Sorry im not posting my routines in here. i will eventually. Im just not a big poster. I will once i get my journal into gear and start actually getting serious about writing stuff down.

Adam

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

Well, i decided to take the leap and bought MRM Creatine Mono 500, along with more green powder as a veggie supp on occasion and a one a day mens multi vit. all together ran me about $30.00 for a months supply. not bad. But im still gonna eat 6 times a day and not count on supps. Wish me luck.

Hello 20 bottles of water a day hah

Adam

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

5:30am
     - Creatine / Veggie Powder / ON's Whey Mix w/ 8oz milk mixed

5:45am -  Breakfast:

    - Omelette w/ cut up sliced turkey / grated cheddar cheese / tapatio hot SAUS!
    - Orange
    - Water! :)

Workout - 6:30am

lunch - dont know yet

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

Taken post workout 7:30AM

weight - 151lb @ 7.5-8%BF



mean face!


Back

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

got a little creative today for lunch:

Adam's Killer Cream of Chicken & Rice

2 cups jasmine rice:

425 calories

8.3g Protein
3.4g Fat
87.4g Carb

Soup: Cream of chicken Prepared w/ 3/4 can milk

420.1 Calories

17.0g Protein
23.6g Fat
35.8g Carb


Chicken Breast:  1.7lb's worth!

1,506.4 Calories

227.9g Protein
59.5g fat
0.0 Carbs

TOTAL:

2,351 - Calories
86.5g - Fat
253.2g - Protein
123.2g - Carbs



Cook Chicken to self specifications (i added olive oil, garlic salt, lemon pepper, and other goodies)

cook rice in cooker

after chickens done, add 1 can cream of chicken soup w/ 3/4 can milk into pan,

add chopped 1.7lb of chicken into soup

then add rice to all and enjoy.

Soooooo bomb

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

thanks.

Yea, i've got alot of clay to mold so to speak. 6lb's in 2 1/2 weeks is kinda crazy and not all muscle, but at least im working out daily and eating right.

I wish i knew the terms to some of the exercises I do. Thats the only reason why I dont post them up. I only know like 6-7 terms haha. But when i work out i work out everything.

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

well. Where to begin. i had picked up smoking again since i last posted on here. I finally quit Jan 1st, and you know what. It was too easy. I think the first 20 times trying to quit triggered something in my head.

I happened to come across a gym that is about 10 minutes from my home which costs @ $30 a month for just myself. I hear that expensive but it's only @ $100 one time downpayment, and you never have to pay it again, then its $30.00 a month. Anywho.

I've also become a costco member again.

I've been living off the KirkLand signature Sirloin beef patties. These things are 300 cal's per paddy, 25-28g of protein per paddyi believe it was and only +/- 15g of fat.  also buy the boneless chicken breasts in bulk. I get 12 pieces for $20.00 thick ones too.

anywho. after I get that gym thing paid off and i workout for the first time there mid next week i'll post up my thoughts of the gym and let you all know how i did.

Thanks for reading.
Adam

I've also input'd all my information into FitDay and even though im technically suppose to eat @ 3,200 cal's a day. Im sticking with 4,000 to seee what kind of increases i can get.
Here is a screenshot of how even my diet is:
 

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

Newest and most descent diet im able to live with.

eat at 3PM, 7PM, 10:30PM, 1AM, 3AM, and 7AM after workout.

www.Myspace.com/s1lentSamurai
Adam
Orange,CA

Looking good man!  We are kind of in the same boat.  I started out at 5' 10" and 130.  I'm at 165 right now. 

If you see yourself gaining more fat than you want back the calories down just a touch, 200-500 and see what happens.  Just remember to slowly increase them as you gain so you don't stall.

As far a exercise terms, the sites I linked below should help you with that.  What kind of routine are you doing now?  Doing the big compound lifts? 

Good luck man!  I'll be following along with your journal.  Oh, and way to go on quitting the smokes!  I had forgot until just now, but Dec 24 was my one year anniversary of quitting.

One of my favs, pick a muscle:  http://www.coopersguns.com/videos/exercise-encyclopedia/

Exercises on right side of page: http://www.exrx.net/Lists/Directory.html

Very cool. Thanks for the info dude. Appreciated. Congrats to you as well on the quitting. thats awesome.

I'll be sure to post up rep x set stuff on here every other day. But im waiting for payday to come along so i can get my gym membership.

Cheers
Adam

www.Myspace.com/s1lentSamurai
Adam
Orange,CA