Toolman's Log

I like your videos. Good job keep up the good work.

Add me on facebook!

thanks a lot, and I will keep trying, lol

forgot to post yesterday's diet....ate 3300 cals, and met my 25/45/30 f/c/p ratio.  Felt hungry, but had enuff energy to make it thru.  My problem was that I basically had about 1000 cals in 3 big meals.  I need to space them out into 5 diff meals.  Bout to go do my chest/tri/delt workout.  Today I'm going to do a bunch of new exercises too.  I'll be postin them here in a sec.

Monday - Chest, tris, and delts

I'll be editing this message to put links beside the ones that I filmed as I upload them to the internet.  And at the end I'll post a link to me doing some poses incase anyone wants to see where I am rite now and so I can look back at the end of my journal to see how much I progressed.

Flat DB Presses

1. 75x8 http://www.zippyvideos.com/1754199467053656/db_flat_press/
   
2. 65x10
   
3. 65x8

Incline Bar Presses

1. 135x12  http://www.zippyvideos.com/6488333937053676/incline_bar/
   
2. 155x8 http://www.zippyvideos.com/9070015027053686/inc_2/
   
3. 140x7 http://www.zippyvideos.com/5960962557053726/inc_3/

Side Lateral Raises

1. 25x12
   
2. 25x12
   
3. 25x12

Upright Rows

1. 95x10
   
2. 95x11 http://www.zippyvideos.com/4333795117053756/vert_pulls/
   
3. 95x9

Skull Crushers

1. 50x12
   
2. 50x12
   
3. 50x10

Bench Dips

1. 35x15
   
2. 35x15
   
3. 35x15

Some Poses : http://www.zippyvideos.com/5358044757053806/a_few_poses/
 
Anyone who watches these videos, please feel free to critique my physique and/or the vertical rows I do cuz today was my first day to do them.  Judging myself, I think that my abs and arms and delts are fine, but my chest and back need more mass and my back needs some more width.  The legs will continue to fill in cuz I just started training them again for the first time in 3 months, so don't worry about them, lol.

I ate healthy again today cept for a few sips of pop.  Still proud of myself cuz i didn't binge or eat "bad" (but oh, so good) foods.  Tommorow (Tuesday) I'm going to go ahead and do leg day because I'm going on a three day float trip till thursday starting tomorrow afternoon.  So hopefully I'll have some squat videos up tomorrow, but I need to go easy on them cuz my hammies hurt afterwards (bad form, too much weight?, i dunno) 

 I need to space them out into 5 diff meals.

Try eating a balanced meal every 3 to 3-1/2 hours.
You will feel much better.  Also the response will be better!

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Exactly what I'm planning to do, excep the 2nd and 4th meals I'm just going to have protein shakes and rice.  The 1st, 3rd, and final meals of the day will be more balanced and larger.  And yeah, I'll try to put about 3.5 hours between each one.  I make my own hours, so it shouldn't be a problem. 

whoa dude did not even know ya had videos Up!!!

Looks good to I was checking out your flat press. I like how you come down below the chest with the dumbells and then press up. If I do that I can only press 90's and 95's. my range of motion if less then that. Anyways I will get to see how it looks when I take my video today. Good form though buddy very good!

thanks man.  Only problem with goin that low is that it stretches too much.  I think that's wat gave me my stretch marks near my delt-pec tie-in area. 

I think that's wat gave me my stretch marks near my delt-pec tie-in area. 

More than likely those came from getting BIGGER!
 

the 2nd and 4th meals I'm just going to have protein shakes and rice.

 
Whoa... unless that is pre or post workout...you want to get some good fats and a fibrous carb with that too (fibrous carb = fruit or vegetable)
 
great work.

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Tuesday's Workout - Legs + Abs

Leg extensions -

1. 135x12
   
2. 145x12
   
3. 155x12 http://www.zippyvideos.com/8560779967057056/ext3/

Leg curls -

1. 60x12
   
2. 70x11
   
3. 70x8

Standing Calf Raises

1. 250x15
   
2. 250x15
   
3. 210x20 http://www.zippyvideos.com/8559688027057076/calves_3/

Squat

1. 225x8 http://www.zippyvideos.com/2185906877057086/squat1/
   
2. 210x7
   
3. 210x7

Stiff-legged Deadlifts

1. 140x12
   
2. 140x12
   
3. 140x12

Crunches

1. 25
   
2. 23
   
3. 20

Friday's workout

Bent over barbell rows

1. 155x12
   
2. 155x12
   
3. 155x11

Standing Barbell Shrugs(had STRAPS)

1. 225x12
   
2. 225x12
   
3. 225x12

Standing curl-bar curls

1. 90x11
   
2. 90x9
   
3. 90x8

Oblique Crunches

1. 16
   
2. 15
   
3. 10

Deadlift(had STRAPS)

1. 230x11
   
2. 230x10
   
3. 230x10

Standing behind the back forearm curls

1. 100x15
   
2. 100x16
   
3. 100x15

Pullups

1.  11
   
2.  10
   
3. 11

Crunches

1.  25
   
2.  25
   
3. 22

Monday - Chest, tris, and delts

Flat DB Presses

       Warm-up 25x8

1. 75x9
   
2. 70x9
   
3. 65x8

Incline Bar Presses

1. 160x6 
   
2. 140x8 
   
3. 135x8

Side Lateral Raises

1. 25x12
   
2. 25x12
   
3. 25x12

Upright Rows

1. 100x12 
   
2. 100x11

Skull Crushers

1. 55x10
   
2. 50x10
   
3. 50x10

Bench Dips

1. 45x15
   
2. 45x15
   
3. 45x15

Plate Front Raise (Very fun exercise)

1. 45x6
   
2. 45x11

Wednesday's Workout - Legs
 
Leg extensions -

1. 165x12
   
2. 165x12
   
3. 165x12

Leg curls -

1. 70x12
   
2. 70x 10
   
3. 70x10

Standing Calf Raises

1. 255x20
   
2. 255x20
   
3. 255x20

Squat

1. 225x10
   
2. 225x8
   
3. 225x7

Stiff-legged Deadlifts

1. 165x11
   
2. 165x10
   
3. 165x11

It's been about two weeks since I started dieting properly, taking creatine and BCAA's, and started a new workout program.  I'm now between 184 and 186, probably due to eatin right and the creatine (some water weight).  Most of it's lean I'm pretty sure cuz I seem just as defined as before.  Just thought I'd post that....

Sounds great!

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From now on, I'm going to rotate in at least one different exercise that I did not do the previous week, and exchange it for another...

Friday's workout

one arm DB rows

1. 75x 12
   
2. 75x 12
   
3. 75x 12 (All three of these surprised me, lol)

Standing Barbell Shrugs(had STRAPS)

1. 230x12
   
2. 225x12
   
3. 225x12

Standing curl-bar curls

1. 100x7
   
2. 75x11
   
3. 75x11

Deadlift(had STRAPS)

1. 245x 11
   
   
2. 245x8
   
3. 230x10

Standing behind the back forearm curls

1. 115x 15
   
2. 115x 12
   
3. 115x12

Pullups

1.   13
   
2.  12
   
3.  11

Crunches

 

1. 25
   
2. 25

I was shopping at "Bent and Dent Grocery" (place that sells things with dented/opened boxes, or dented cans, expired dates...etc.), and I found a shelf FULL of CLA for 2.50 a box of a month supply.  Came home, read about it, went back and bought three boxes.  It's basically another healthy supplement added to my regimen...
 
So here's my current supps:
 
Body Fortress Creatine monohydrate
Protein (3 different ones for different uses: MM Casein, EAS Whey, and BSN Syntha-6)
Nature Made Fish Oil
AST MultiPRO 32X (multivitamin)
ON BCAA 1000 CAPS
Nature Made CLA
Rexall Milk Thistle
 
I personally think that is a solid supplement stack that will promote/assist in muscle growth as long as I keep dieting good and work out hard and with goals....

Monday - Chest, tris, and delts 

Decline Bar Bench Press with narrower grip than normal (new and like it a lot!)

      Warm-up 135x10

1. 185x10
   
2. 185x8
   
3. 185x8

Slight Inline DB Presses

1. 65x8 
   
2. 60x8 
   
3. 55x8

Side Lateral Raises (Max OT form)

1. 35x12 
   
2. 35x12
   
3. 30x12

Standing Military Press w/Bar 

1. 115x4 (lol, not as strong as I thought) 
   
2. 95x8
   
3. 95x8
   

Standing Skull Crushers w/ DB
 
     Warm-up 25x13 (warmed up to assess strength on this new exercise)

1. 45x12
   
2. 45x12

Bench Dips

1. 45x12
   
2. 45x13

Supersetted With

Plate Front Raises (Very fun exercise)

1. 45x12
   
2. 45x12

Started using N.O. Xplode today...  if I even tried to explain how well this stuff works, I'd sound like a Sales Rep....One word tho : PUMPS!

ORIGINAL: danmirage
The ideal ratio for each person is based in individual body chemistry and so you should watch how you feel and how your body responds.

I understand the activity.  As long as you get your meals frequently you shoudl be ok for a few days.  Check every 4 days.

If you are simply starving, then nudge it up.

You want to find that spot where you are eating the least amount of food and gaining mass!

You may still feel hungry at first.  Even though you are gaining.  This has to do with satiety and that means the ratio is not right for you.

45% is a low carb amount for someone who is active and wants to gain mass.  It might be right for you...but you want to pay attention to how you feel:
Focus, energy, vitality, aggression, desire, hunger, strength, etc.

  My first serious diet was about 60% carb/ 19% protein/ 21% fats on 3500 kcal (at the time I was 85 kg weighted), it was made by a reknowed nutricional physician, and I gainned about 1,5 kg of muscle and lost 0,5 kg in fat in one month and a half... He even told me how my genetics responded so positive on the diet... I mean, sure each body chemistry plays a larger role, but I wonder today - how could I make some gains like that in small time with such small protein and lose fat with all those carbs ?

Even though I feel much better taking lots of carbs and not so much of protein (i'm still getting used of the standard high protein bodybuilder's diet), it seems to contradict a bit of the bodybuilders principles.

What are you comments on that, dan ?

ps: Today I'm 92 kg and I'm shooting for a diet of 50% carb/ 20% protein/ 30% fat at 3600 kcal though i'm planning to raise slowly to 4000 as I don't see much muscle gain and a bit of fat loss

you might want to PM him on that cuz he may not see it in here, lol

how could I make some gains like that in small time with such small protein and lose fat with all those carbs ?

Simple.  When you eat high protein, your body has to USE the protein for energy and gets efficient at destroying protein.
 
Since your unique body chemistry is probably more adept at using carbs for energy...the carbs are protein sparing, meaning the protein is free to be used to build muscle.  building muscle takes energy and it is NOT the bodies #1 priority.  If you do not supply enough energy...then you do not grow at an optimal rate.
 
The mainstream concept of bodybuilding nutrition was created by supplement manufacturers.

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N.O. Xplode today...  if I even tried to explain how well this stuff works, I'd sound like a Sales Rep....One word tho : PUMPS!

That is the caffeine.  You can save money and just use caffeine.
 
However, caffeine is an antianabolic.
 
Also L-Arganaine taken pre workout suppresses growth hormone, meaning it suppresses growth.
 
My advice, just don't.

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Caffiene gives pumps?  I thought that was alpha ketoglutarate or something close to that which was responsibe for those... 
 
And what were they thinking putting arginine in there if it suppresses growth?  They put creatine to make you grow, and then they negate it with that....  so odd.

Don't get confused.  The science is much more complex and the companies thought the arganine would help with pumps, which it does..but it causes competition in the GH production so it ends up being lower.
 
The point is these super stimulant supplements are mostly rubbish.  Feels great but thats nearly all.
 
Not that there are NO benefits.  Jsut that the benefits are very subtle and not what you think.

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ORIGINAL: danmirage

how could I make some gains like that in small time with such small protein and lose fat with all those carbs ?

Simple.  When you eat high protein, your body has to USE the protein for energy and gets efficient at destroying protein.

Since your unique body chemistry is probably more adept at using carbs for energy...the carbs are protein sparing, meaning the protein is free to be used to build muscle.  building muscle takes energy and it is NOT the bodies #1 priority.  If you do not supply enough energy...then you do not grow at an optimal rate.

The mainstream concept of bodybuilding nutrition was created by supplement manufacturers.

You got it!
Now you make myself very happy with this final statement.

So it's false that you must have 1.5-2g protein/lb of weight for optimal muscle growth on hardcore bodybuilding such as ours?

And yeah, 1 g/lb of weight is still a lot of protein to me!

Still got a few more yards to mow before I get to lift today.  I've already got a plan for today's workout that includes lunges for once.  Also, I'm going to do some one foot calf raises.  Ate really clean yesterday and today so far, except i just drank a coke....  Hardly ever do that though, so I won't fret over it.  Still in the 185-186 range.  I think part of the reason I grow better in fall is because I'm not mowing yards then, and burning so many of my calories.  I'm very fortunate to have put on these 5 pounds in less than 4 weeks though, so I'm definitely not complaining.  Anyway, post my w/o later...

Wednesday's Workout - Legs + Abs

DB Lunges-

1. 50x 10
   
2. 50x 10
   
3. 50x 8

Crunches -

1. 25
   
2. 20
   
3. 20

Standing Calf Raises

1. 285x20
   
2. 285x20
   
3. 285x20

Squat

1. 225x12
   
2. 225x10
   
3. 225x9

Stiff-legged Deadlifts

1. 170x12
   
2. 170x10
   
3. 170x12

Friday's workout

Pullups

1.   21 http://www.zippyvideos.com/1365288457116926/20_pullups/
   
2.  12
   
3.  11

Deadlift

1. 250x 12
   
   
2. 250x12
   
   
3. 250x10

Concentration Curls

1. 35x 12
   
   
2. 35x 12
   
   
3. 35x 12
   

Standing Barbell Shrugs

1. 250x12
   
2. 250x12
   
   
3. 250x14

Bent over Barbell Rows

1. 160x12
   
2. 160x12

Didn't get much done this workout as far as sets and bodyparts hit.  I did however, set a bunch of new personal bests.  Concentrations were new this week, and bent over barbell rows I did two weeks ago and omitted last week. 

Soooo close to hittin a homerun today in church softball.   Think I hit it about 250 feet, and the fences are 275....  Soon enough I suppose.  Hittin' it out is more an athletic thing (knowing how to swing right) than a strength thing unless your just plain huge...