YoungBuck's Progress Log
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YoungBuck's Progress Log - 2/4/2007 2:01:35 PM
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YoungBuck
Posts: 61
Joined: 1/23/2007
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Well I decided to make a log to hold myself acountable to my routines and diet. This is my second thread on here, my first was in the pictures sections in which I posted some before photos. http://www.discussbodybuilding.com/18_yrs_old_starting_soon_need_direction/m_222126/tm.htm
Starting stats (As of Feb. 4, 2007):
Height: 5'11"
Weight: 174 lbs
BF%: 21% (BioElectric impedance, working on getting a caliper)
Chest: 39.75"
Bicepts: 12.5"
Forearms: 10.25"
Thigh: 24.5"
Calf: 15.25"
Waist: 35.5"
Goals:
• 7 - 9% Bodyfat (-13% to -11% from start)
• 180lbs or so (+6lbs)
• Six pac (virtually every guy's goal)
• 15" bicepts (+2.5")
I am hoping to be well on my way to these goals in 5 months (20 weeks roughly) because summer starts then! I think it is possible!
I will be extremely dedicated to working out, however my diet will be hard for me to follow (I can do it, just it will take a lot of effort).
As far as workout equipment, I will use my Bowflex, I know it doesn't have rave reviews here but, I will use it untill I max out its weight (210 lbs). After that point I will seek a gym membership.
According to many suggestions made in my first thread I should be bulking right now, so that is what I will be doing to start (maybe 3 months [12 weeks] or so). If anyone who reads this wants, you could go to my first thred and look at my pictures and tell me if you think I should be cutting.
Starting Routine:
Schedule:
Day 1: Chest and Tricepts
Day 2: rest
Day 3: Bicepts and back
Day 4: rest
Day 5: Shoulders and Legs
Day 6: Abs and Cardio
Day 7: rest
Specifics: (Note these exercises are done on the Bowflex... you likely wont recognize some of their names) Also, as I am using the Bowflex, the weights don't really compare to real freeweights so I don't find it all that necessary to post the wieghts I am lifting... I will have it in writing though that as I increase in strength I will increase the wieght.
Day 1: (all excersizes are done in 4 sets with reps that go 10, 8, 6, 4)
Chest
Incline Bench Press
Decline Bench Press
Chest Fly
Decline Chest Fly
Tricepts:
Cross Tricepts Extension
French Press
Lying 45 Tricepts Extension
Tricepts Pushdown
Day 3:
Back
Lying Narrow Lat Pulldowns
Low Back Extension
Seated Lat Rows
Deadlift
Bicepts
Barbell Curls
Lying Bicepts Curl
Seated Bicepts Curl
Day 5:
Shoulders
Front Shoulder Raise
Trunk Rotation
Rear Deltoid Row
Standing Lateral Shoulder Raise
Aerobic Rowing
Legs
Squat
Standing Leg kickback
Leg Extension
Leg Press
Lying Leg Curl
Day 6:
Abs
Resisted Reverse Crunch
Seated Resisted Abdominal Crunch
Seated Resisted Oblique Abdominal Crunch
Cardio
30 minutes HIIT (tredmill, biking, rollerblading etc...)
Remember, I will only use the Bowflex until I feel it isn't effective anymore (ie, once the resistance isn't enough). I also know that it won't go high enough for excersizes like the Leg press, Squats and Deadlift, oh well for now.
Diet
Well based on the calorie calculator found here I need 2990 Calories to maintain my wieght and since I am bulking adding 500 calories gives me 3490. I have tried to reach these amounts before and I find it very hard to eat that much... I guess I will have to keep trying.
I will have a diet that is probibly around 20% fat, 35% Protein and 45% Carbs. That comes out to 77 g fat (I likely wont eat this much, this is just ment to be a set up to my diet), 305 g protein and 392 Carbs.
As far as supplements go, I will be using Whey Protein and Multi-vitimens.
My biggest challenge will be eating enough. I will take progress pictures as I go.
< Message edited by YoungBuck -- 2/4/2007 2:05:42 PM >
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RE: YoungBuck's Progress Log - 2/4/2007 8:00:25 PM
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YoungBuck
Posts: 61
Joined: 1/23/2007
Status: offline
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To anyone who does happen to give this a read... do you think a goal of say 9 or 10% bodyfat starting at 21% by July 1 is obtainable? Thats about 20 weeks or 5 months.
(in reply to YoungBuck)
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RE: YoungBuck's Progress Log - 2/4/2007 9:01:22 PM
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jheft
Posts: 3021
Joined: 1/3/2007
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I think your diet probably has way too much protein. You should be looking at getting like 170-180 grams.
As a rule of thumb, you can expect to gain about a pound per week of muscle while bulking and lose a pound of fat per week while cutting. So you can do the math to figure out how much lean mass and how much fat you have in pounds, then find out how much fat would correspond to your goal percentage. The difference is the number of weeks it ought to take, very roughly.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to YoungBuck)
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RE: YoungBuck's Progress Log - 2/5/2007 7:57:21 AM
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kubakuba
Posts: 124
Joined: 10/24/2006
From: Michigan
Status: offline
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That's quite a stretch, 21% to 9-10% but nothings impossible :D
(in reply to jheft)
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Cool story to tell... - 2/8/2007 7:33:52 PM
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YoungBuck
Posts: 61
Joined: 1/23/2007
Status: offline
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I have some interesting news. Today I randomly decided to try out the weight room at school with a bud of mine. After a warm up and stretching and what not, my friend wanted to use the leg press machine. I watched as he put 270 lbs on it and watched him struggle through a set of 8 reps.
I mean, he really struggled. Naturally, being a male I wanted to see if I could do it. And sure enough, it was as easy as eating pie. I mean it felt like I could do it with one leg. I said, "lets add 45lbs on each side."
Now we were up to 360lbs and I did it with ease yet again. My friend tried it and sure enough, his legs buckled out on him and we had to remove the weight to get it set back up. I then said: "Lets add on more 45s" and now it was up to 450lbs.
Again I did it with ease! Needless to say, there were no more 45s left in the gym that would fit the leg press (its a limited workout gym), so we added two 25lbs weights. Now there was virtually no room left to add any more weight and the press was at 500lbs.
Guess what, I did it with ease yet again! I did about 8 or so reps before I stopped. Now, I don't really know what a good weight to do on the leg press is... but I think 500 lbs with absolutley no leg workouts done in the past shows some pretty good natural leg strength. Also, seeing my bud buckle at 360lbs added to my wonder why my legs are naturally so strong. (unless maybe he is just weak).
I guess I will add that I also maxed out the leg extension machine at 220lbs (the machine only went up to 220lbs). Also, I am 100% certain that I can leg press more weight than that, there wasn't anymore room though to add any.
So my questions are... is 500lbs on a leg press and 220 on leg extension any good? concidering no leg workout experiance?
(in reply to YoungBuck)
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RE: YoungBuck's Progress Log - 2/13/2007 3:41:20 PM
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gzinkl
Posts: 3212
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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quote:
ORIGINAL: jheft
I think your diet probably has way too much protein. You should be looking at getting like 170-180 grams.
As a rule of thumb, you can expect to gain about a pound per week of muscle while bulking and lose a pound of fat per week while cutting. So you can do the math to figure out how much lean mass and how much fat you have in pounds, then find out how much fat would correspond to your goal percentage. The difference is the number of weeks it ought to take, very roughly.
Another variable is how much muscle you have to help you burn off that fat. If you don't have much (and the math says you don't although apparently your legs are freaky strong), you might have a harder time (I say this from sad experience).
I'd suggest concentrating on packing on some serious mass. You'll lose some fat as you go due to the newbie effect. The fat will become less of an issue in any case as increases in chest and arm size create an optical illusion that you are leaner than you might really be.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to jheft)
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RE: YoungBuck's Progress Log - 3/4/2007 7:23:18 PM
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YoungBuck
Posts: 61
Joined: 1/23/2007
Status: offline
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gzinkl, I know exactly what you mean about the whole mass thing. My goal is to just work on packin on the mass and forget about losing fat. Maybe once the summer comes I will be able to start cutting, but I am thinking I may need to bulk for about 6 months or so.
I attribute my leg strength to hockey and power skating coaching. (I have been playing hockey and going to summer Hockey camps since I was 4). Along with the leg strength I have an absolutley huge lung capacity.
I think growing up I should have had a far better physique but constant fast food (4+ nights a week) really took a toll on my body. As well, when I was 14 my whole family went on the Atkins diet. I was really chubby at the time and lost 38 lbs, however, I remember from Gym class from when I was 14 to when I was 15 (after I lost nearly 40lbs) my bodyfat % only went down only 0.8%!! meaning I lost a ton of muscle as well as fat.
So my plan: bulk, bulk and more bulk!
That brings me to the bad news... I haven't been working out at all in the last while. I only did about a week of solid training, gained maybe 0.25" in my biceps and stopped for some reason. And since then I have lost that gain and am literally starting at the exact same spot I started!
Luckily now I have roughly 1.5 hours every morning (no classes until 10 am) to work out. I know I can do this! I will take a new set of pics every 2 weeks to keep me motivated. I will post a new set here every month.
Anywhey, I will be starting tomorrow with Day 1, this time I will be much more dedicated focused. One key motivating factor is that I know I have 4 months before summer to really get things rolling.
(in reply to gzinkl)
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RE: YoungBuck's Progress Log - 3/12/2007 10:20:49 AM
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YoungBuck
Posts: 61
Joined: 1/23/2007
Status: offline
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UPDATE: After week one:
Chest: 40.5" (thats +0.75" gain)
bicepts: 12.75" (thats +0.25" gain)
Weight: 176 lbs (+2)
I think I may have gained a bit too much weight this week, I don't think it is all muscle mass gained :(. Anyway. I am pretty happy with whats going on so far, I am hoping to up my lifts a few lbs this week. We will see :)
(in reply to YoungBuck)
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RE: YoungBuck's Progress Log - 3/22/2007 10:00:28 AM
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YoungBuck
Posts: 61
Joined: 1/23/2007
Status: offline
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3 WEEK REPORT
Chest: 41" (thats +1.25" gain)
bicepts: 13" (thats +0.5" gain)
Weight: 177 lbs (+3)
My lifts have hugely increased. Just to name one, I went from 120 - 200lbs bench press (though this is "bowflex" weight).
I am very happy with the results so far! I am looking a lot more lean and muscular and hopefully after another 1.5 - 2 months I can start cutting.
I will attach some comparison pictures below.
< Message edited by YoungBuck -- 3/31/2007 7:39:33 PM >
(in reply to YoungBuck)
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RE: YoungBuck's Progress Log - 3/31/2007 7:41:22 PM
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YoungBuck
Posts: 61
Joined: 1/23/2007
Status: offline
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4 week report:
Chest: 42" (thats +2.25" gain)
bicepts: 13" (thats +0.5" gain)
Weight: 180 lbs (+6)
(in reply to YoungBuck)
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RE: YoungBuck's Progress Log - 4/9/2007 9:23:56 PM
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YoungBuck
Posts: 61
Joined: 1/23/2007
Status: offline
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WEEK 5
Didn't bother to measure, but I am now 182lbs (+ 8lbs).
(in reply to YoungBuck)
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RE: YoungBuck's Progress Log - 4/9/2007 9:52:34 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
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I see a noticable difference.. Looks like maybe a 8 - 10lb gain.. pretty good..
I'm sorry though I just dont see the measurements and scale weight adding up... even though you are carring alot of weight in your lower half...
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to YoungBuck)
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