Toolman's Log

My goal is to reach 185 pounds and be less than 5% body fat by the end of my freshman year of college (May 2007).   And also, I'd like my arms to be 16", but I'll be O.K. with however big they are at 185.

Here are my current stats:

Age: 18
Height:5'9"
Weight: 170 lbs
Body Fat%: 5%
Calves (Seated, flexed, biggest part): Both: 15.125"
Upper Legs (Seated, flexed, midway): Both: 22.5"
Waist (Directly below bottom ab): 32"
Stomach (Flexed, across middle ab): 31"
Chest (Across nips, no breath or flex): 39"
Chest (Across nips, big breath and flex): 40.5"
Neck: 16"
Upper Arms: right: 14.75" left: 14.5"
Forearms: Both: 13"

I'm not going to plan the next 6-7 months out right now because I'm not sure exactly what I'll do the whole time.  Instead, I'm gonna plan out a few weeks at a time.

Here are my supplements:

Optimum Nutrition 100% Whey
CytoSport Cyto Gainer
Nature Made Fish Oil
Mega Men Sport Multivitamin
Higher Power Nutrition Glutamine
Sostonal 250
Milk Thistle
Nolvadex (havent bought yet, will use after Sostonal cycle is over)
Creatine (currently off cycling it, but will continue the cycle right after Sost. cycle)

Here's how I will take them as of the day of this post:

Monday-Thursday: Start lift at 8:30pm
       10:00am  -  Cyto Gainer, Fish Oil, Milk Thistle
       12:00pm  -  Sostonal
       1:00pm    -  Whey, Fish Oil, Multivitamin
       5:00pm    -  Fish Oil, Milk Thistle
       8:00pm    -  Sostonal
       9:30pm    -  Glutamine, Cyto gainer
Friday: Start Lift at 2:00pm
       10:00am  -  Cyto Gainer, Fish Oil, Milk Thistle
       1:00pm    -  fish oil, multivitamin, sostonal
       3:00pm    -  Glutamine, whey
       9:30pm    -  cyto gainer, milk thistle, sostonal
Saturday-Sunday:  No lifting
       10:00am  -cyto gainer, fish oil, milk thistle
       2:00pm   -fish oil, multivitamin, sostonal, whey
       8:00pm   -cyto gainer


Here's the lifting schedule:

Monday:  Chest, triceps, shoulders (front and side only)
Tuesday: Biceps, Back, Forearms, shoulders (rear delt)
Wednesday:  Legs and abs
Thursday: repeat monday
Friday: repeat Tuesday
Saturday: off
Sunday: off       

       

good look look awsome for 18, my bro is 19 hes the biggest couch potatoe ever

ORIGINAL: toolman4052
I'm not going to plan the next 6-7 months out right now because I'm not sure exactly what I'll do the whole time.  Instead, I'm gonna plan out a few weeks at a time.

Here are my supplements:

Sostonal 250
Milk Thistle
Nolvadex (havent bought yet, will use after Sostonal cycle is over)
Creatine (currently off cycling it, but will continue the cycle right after Sost. cycle)

Here's the lifting schedule:

Monday:  Chest, triceps, shoulders (front and side only)
Tuesday: Biceps, Back, Forearms, shoulders (rear delt)
Wednesday:  Legs and abs
Thursday: repeat monday
Friday: repeat Tuesday
Saturday: off
Sunday: off

since your doing a cycle of sustanol 250, i suggest you do a workout routine that will work on compound movements and strength.  my favorite ive seen so far and what ill be using in a few weeks is this one from a book called starting strength:
 
Week 1 workout:
monday-A
wednesday-B
friday-A
 
Week 2 workout:
monday-B
wednesday-A
friday-B
 
Workout A-
3x5 squat
3x5 bench press
1x5 deadlift
**2x8 dips
 
Workout B-
3x5 squat
3x5 military press
3x5 bent-over rows
**2x8 chinups
 
**optional

IM BACK AND BETTER THAN EVER!!!!!

Just those exercises? or those along with other, more specific moves?

Oh, and another one of my goals is to be able to do the splits by the May 2007.  I stretch daily before bed for 10 minutes, and I'm about 9 inches from the ground right in the middle.  I really don't know why I want to be able to do this, but I really do.  When I am able to do them and I'm 185 or so, I'm gonna take a pic of me posing while in the splits....that'd be sweet.

Bad day today.  My food intake was fit for the gutters.  Too much chocolate and sweets.  I did, however have two good turkey sandwiches at lunch, but I've got to get to where I can resist the cake.  I took all supplements as scheduled though.

I'm considering removing the Sostonal from my supplement use.  I think I'm too young for it, but I hate to waste money.  But really, in this case, I should be more worried about my health than my wallet.

I had a good workout tonight.  Lifted really, really heavy compared to normal.  All supps taken on time.  Didn't get up in time for breakfast though.  That's not cool.....

Well, I made a big mistake over the past 2 weeks....I drank alcohol.  I did this right as I got off my Sostonal 250.  So, I lost 5 pounds.  I'm now down to 175 lbs and at 6% bf.  I can fix it up though.  I started a cycle of creatine, which I haven't taken in like 10 weeks, and I also started Novedex (which is supposed to be taken after any PH).  So, hopefully I'll get back up to 180/185 and keep the low bf.

I now weigh in between 187 and 191, but I sprained my ankle last Sunday.  So, I cant do calf work or hammies for at least 3 more weeks, but I should still be able to hit the quads, even with my boot thing.  My BF is way up now, unfortunately.  It's between 7 and 9 right now, and i like to keep it at about 6, so i ahve a lot of work to do, and unfortunately i can't do cardio right now.  NE ways, i just thought i'd post incase anyone cares...

Been awhile, but I've still been lifting.  Recently sprained my other ankle (what are the chances), but it was only a stage 1 and it healed in under a week.  Since I've been out of college, I've been working a lot and my program really has no order.  I have a back and bicep day and a chest, shoulder, and tri day since i havent been able to do legs.  I hvae been riding a stationary bike on the days i dont lift as well.  I realized I been "eating to survive" and not getting anywhere near enough calories to grow or g's of protein.  Today was the first day that I've actually eaten pretty good, and tomorrow I start a new training split.
 
Sunday: No workout or cardio; day spent gathering info on what and how much to eat to grow and devising a new workout/diet regimen.
 
New (only ever, actually) diet plan:
 
I used the Katch-McArdle formula (http://www.discussbodybuilding.com/How_Many_Calories_Do_You_Need_Calorie_Calculators_Includes_Quick_Spreadsheet_Too/m_45013/tm.htm), which is based on LBM, to determine how many calories I need per day in order to see growth. 
 
370 + (21.6 * 81 kg) = 2119.6 cals/day
I have a pretty active job and exercise often so I multiplied that by 1.55 which puts me at
3286 cals/day
and then to gain I used the 20% multiplier and ended up with 3775 cals/day.
 
I then chose a 25/45/30 ratio of Protein/Carbs/Fats.  And I then determined how many grams of each that would be per day. 
 
236g of Protein/day
425g of Carbs/day
126g of Fats/day
 
I also kept track of my eating record for today:
 
Info = #cals/Fat(g.)/Carbs(g.)/Protein(g.)
 
1 cup Great Grains cereal = 420/8/80/8
2 cups milk = 240/10/22/16
2 scoops Body Fortress Whey = 220/3/4/46
1 cup milk = 120/5/11/8
1 large banana = 121/0/31/1
4 slices white bread = 320/4/60/8
3 tbsp grape jelly = 150/0/39/0
2 tbsp peanut butter = 360/30/16/14
1 cup milk = 120/5/11/8
1 cup sauerkraut = 31/0/6/1
subway s'wich = 320/6/47/24
1 cup milk = 120/5/11/8
1 apple = 72/0/19/0
2 scoops Muscle Milk = 350/18/12/32
2 cups milk = 240/10/22/16
3 egg whites = 75/0/0/15
1 slice cheese = 70/5/2/3
1 large lemon = 61/1/20/2
 
My day's total number of calories is 3409.
My fat/carb/protein numbers are 110g/413g/210g.
 
I fell short by 366 calories, 16g of fat, 12g of carbs, and 26g of protein, which isn't bad considering it was my first day, and up until today I've probably been eating about 2700-3000 cals of bad, bad food with rough 125g of protein.  And of course I can't be expected to jump up almost a 1000 cals/per day overnight, so I'll just keep at it.
 

Now for my new workout regimen which begins tomorrow(Monday).  I'm trying to stick to as many compound lifts as I possibly can with my limited equipment.

Monday - Chest, Delts, Tris, Abs

Flat bar bench - 3 sets of 6-10 reps
Side lateral raises - 3 sets of 8-12 reps
lying skull crushers w/ curl bar - 3 sets of 6-12 reps
Reverse Crunches - 3 sets of 20-25
Incline DB bench - 3 sets of 6-10 reps
Standing Military press - 3 sets of 6-12 reps
Standard Crunches - 3 sets of 20-25 (with very hard squeezes at top)

Tuesday - Cardio

15 minutes of stationary bike riding (as a start; I'll continue increasing the time as I build up endurance)

Wednesday - Legs, Calves

Leg extensions - 3 sets of 8-12 reps
Lying Leg curls - 3 sets of 8-12 reps
Standing Calf Raises - 3 sets of 15-20 reps
Squat - 3 sets of 6-10 reps
Stiff Legged Deadlift - 3 sets of 8-15 reps

Thursday - Cardio

For now, same as Tuesday.  When ankles heal hopefully I'll be able to jog or walk instead of ride the bike.

Friday - Back, Abs, Biceps, and Forearms

Bent-over barbell row (with the grip that works the back with as little bicep action as possible) - 3 sets of 8-12 reps
Standing shrugs - 3 sets of 8-12 reps
Standing Barbell curl - 3 sets of 8-12 reps
Oblique crunches - 3 sets of 10-25 reps
Deadlift - 3 sets of 6-10 reps
Standing behind-the-back forearm curl - 3 sets of 12-18 reps
Pullups - 3 sets to failure
Standard crunches - 3 sets of 20-25 reps

That's it for now.  I'm going to start with just 2 days a week of cardio just to help me get in shape, not to really lose fat.

Monday's Workout
 
Flat Barbell BP : Warm Up - 95x6
                                     135x5
                                     185x3
                      Working Sets - 1. 210x6
                                           2. 190x6
                                           3. 170x8
Standing Lateral Raises : 1. 25x12
                                  2. 25x10
                                  3. 25x9
Lying Skull Crushers : 1. 65x10
                             2. 65 x 9
                              3. 65x8
Standard Crunches : 1. 25
                             2. 20
                             3. 20
Incline DB BP : 1. 65x8
                     2. 65x6
                     3. 60x6
Military Press : 1. 95x8
                     2. 95x7
                     3. 95x6
Reverse Crunches : 1. 20
                           2. 20
                           3. 20
 
Total Time for Workout  (Including warm up) : 55 Minutes

I didn't really state any goals before, so I can do it now.  In the eight weeks in which I follow this training routine, I hope to bulk up to 195-200 pounds from the 180 that I'm at right now.  I'll then do a cutting cycle to drop back to about 190 with very low bf.  I also have a few strength goals....I'd like to be able to bench 225 10 times at the end (I can do it now 6 times), squat 250 for 10 reps ( currently can do 5 or 6 ), and deadlift 375 one time ( max is currently 345).  I plan to increase my caloric intake as I grow, and the workout weight as I get stronger.

Monday's Diet

Info = #calories/****(g.)/carbs(g.)/protein(g.)

1 pack quaker oatmeal = 190/2.5/39/4
1/2 cups milk = 60/2.5/55/4
2 scoop BF Whey = 220/3/4/46
2 cups milk = 240/10/22/16
1 scoop creatine = 150/0/32/0
2 scoops BF Whey = 220/3/4/46
2 cups milk = 240/10/22/16
3 oz white onion = 33/0/9/0
catfish fillet = 199/12/7/16
large banana = 121/0/31/1
1 cup brown rice = 300/2/66/8
3/4 cup egg whites = 100/0/0/20
2 cups milk 240/10/22/16
1 can mandarin oranges = 200/0/47.5/1
burger = 405/26/0/40
tomato = 3/0/1/0
bread = 120/1.5/24/4
bread = 220/3/42/8
2 brats = 480/44/4/18
2 cups milk = 240/10/22/16
1 scoop MM = 175/9/6/16
 
My daily totals were 4,165 calories, 148.5g of fat, 410g of carbs, and 296g of protein spread throughout the day in 3 large meals, 2 small meals, and some snacks...  I went over by 390 calories, 22g of fat, 60g of protein, and under by 15g of carbs....not bad for day 2....

Tuesday's workout and diet

I did 20 minutes of moderate intensity stationary bike riding, which is good considering I thougth I could only take about 15...

Info = #cals/fat(g.)/carbs(g.)/protein(g.)

large banana = 121/0/31/1
2 scoops BF Whey = 220/3/4/46
1 cup milk = 120/5/11/8
1 cup brown rice = 300/2/66/8
5 egg whites = 125/0/0/25
1 cup milk = 120/6/11/8
1 scoop bsn = 200/6/15/22
1 lemon = 24/0/8/1
pickles = 0/0/0/0
Muscle milk = 175/9/6/16
1.5 cups milk = 180/7.5/16.5/12
2 burgers = 810/52/0/80
2 bread = 240/3/48/8
tomatoes = 36/0/8/2
mandarins = 200/0/47.5/1
oatmeal = 190/2.5/39/4
.5 cups milk = 60/2.5/5.5/4
3 servings smart start = 690/9/138/21
2 cups milk = 240/10/22/16
 
Daily totals = 3851 calories, 116.5g of fat, 429g of carbs, and 274g of protein
 
Really happy about these totals cuz i went over by 75 calories, met my carbs, and went way over on protein...I'm ok with not getting my fat goal cuz most foods i get my fat from are unhealthy...

Goals for today:  eat my goal of calories or more (3775) and meet all requirements for fat, carb, and protein intake, which is 126g, 425g, and 236g, respectively.  Also, I want to work on form for my workout today and on squeezing the muscles good.  I hope to avoid heavy weights (cuz neither of ankles is fully healed) and have a quality workout.

Wednesday's Workout - Legs
 
Leg extensions -

1. 90x12
   
2. 110x12
   
3. 125x12

Leg curls -

1. 45x12
   
2. 55x12
   
3. 60x12

Standing Calf Raises

1. 210x20
   
2. 210x20
   
3. 210x20

Squat

1. 210x8
   
2. 210x7
   
3. 210x7

Stiff-legged Deadlifts

1. 135x10
   
2. 135x10
   
3. 135x10

Even tho today was leg day, i got bored and decided to max my deadlift...i did 345 and 370 : http://www.zippyvideos.com/5865852747038036/dls/  hope to be getting that up to 400 here before long

Wednesday's diet - goals - 3775 cals/126g fat/425g carbs/236g protein

info = #cals/****(g.)/carbs(g.)/protein(g.)

1 scoop Syntha-6 = 200/6/15/22
oatmeal = 190/2.5/39/4
1.5 cups milk = 180/7.5/16.5/12
5 egg whites = 125/0/0/25
creatine = 150/0/32/0
TV Dinner = 380/12/59/8
2 scoops Muscle Milk = 350/12/59/32
2 cups milk = 240/10/22/16
3 servings of Smart Start = 690/9/138/21
2 cups milk = 240/10/22/16
Mandarin oranges = 200/0/47.5/1

So far I'm at 2,945 cals, 75g of fat, 403g. of carbs, and 156g of protein, and I'm gonna be awake for about 6 more hours....will easily meet my goals of eating today....

The rest of Wednesday's diet
 
Onion = 4/0/1/0
Green Beans = 12/0/3/1
Pork = 104/4/0/18
Cornbread = 234/6/38/4
2 cups milk = 240/10/22/16
Peanut butter = 180/15/8/7
Jelly = 150/0/39/0
Bread = 320/4/60/8
2 scoop Muscle Milk = 350/12/59/32
2 cups milk = 240/10/22/16
 
Totals are 4779 calories, 136g of fat, 655g of carbs (whooooaaaa!!!), and 258g of protein

Thursday - cardio
 
I didn't do stationary bike cardio today, but i did mow/weedeat 6 yards...I'm def. gonna count that.  My diet was pretty good tho
 
goals = 3775 cals/126 g fat/425g carbs/236g protein
Info = #cals/fat(g.)/carbs(g.)/protein(g.)
 
oatmeal = 190/2.5/39/4
egg whites = 75/0/0/15
2 cups milk = 240/10/22/16
syntha-6 = 200/6/15/22
2 fishoils = 25/2.5/0/.5
capri sun = 90/0/25/0
3 smart start = 690/9/138/21
1.5 cups milk = 180/7.5/16.5/12
syntha-6 = 200/6/15/22
1cup milk = 150/8/11/8
Muscle milk = 350/18/12/32
2 cups milk = 300/16/22/16
1 cup rice = 300/2/66/8
creatine = 150/0/32/0
2 tbsp PB = 180/15/8/7
2 cups milk = 300/16/22/16
2 fishoil = 25/2.5/0/.5
Muscle milk = 275/8/11/16
2 cups milk = 150/8/11/8
 
totals - 4270cals, 137g fat, 513g carbs, and 238.5g protein

Friday's workout
 
I was exhausted from working but I still tried as hard as I could....
 
Bent over barbell rows

1. 135x12
   
2. 135x12
   
3. 135x12

Standing Barbell Shrugs(NEED STRAPS)

1. 205x12
   
2. 205x12
   
3. 205x12

Standing curl-bar curls

1. 90x10
   
2. 90x8
   
3. 75x9

Oblique Crunches

1. 15
   
2. 12
   
3. 10

Deadlift(NEED STRAPS)

1. 225x10
   
2. 225x10
   
3. 225x10

Standing behind the back forearm curls

1. 100x12
   
2. 100x12
   
3. 100x12

Pullups

1. 10
   
2. 10
   
3. 10

Crunches

1. 20
   
2. 22
   
3. 20

I could increase weight on rows, shrugs, and deadlifts whenever I get straps, but rite now my grip can't hold, lol.

I ate pretty darn good today despite working all day.
 
My goals were 3775 cals, 126g of fat, 425g of carbs, and 236g of protein
 
What I got was 4176 cals, 142g of fat, 450g of carbs, and 272g of protein
 
 
 
I WANNA GROW!!!!!!!!!!

Hey toolman...looking good.
 
You are set for a change, and at this stage you need to grasp a few new concepts.
You are no longer a beginner.
 
The body adapts to what you throw at it.
That goes for diet and exercise.
 
When we talk about training intensity, in general (if the diet and recovery are sufficient for growth) the first way it adapts is by gaining muscle, then by neural adaptation and diminishing muscle.  So what you want is to maintain the adaptation phase for as lons as you can.
 

Goals:  Build muscle and strength and stick to a healthy diet

I did a calorie intake calculator that takes into consideration LBM and the amount of physical activity my job takes, etc.  I NEED 3285 calories a day, and to gain it said I needed 3775 calories a day, which for 3 days, has been super easy to obtain.  I'm using a 25/45/30 ratio of Fat/Carbs/Protein, respectively.  Is that a good choice?

 
First, you should start at the LOWEST caloric intake that you can for your range of calories...maybe even 2700...again, The body adapts to what you throw at it.
 
Eat 4500 calories and the body wil raise thyroid production and burn (read that as waste) more calories.
 
SO what you want now is to start low and monitor your growth weekly.  If growth slows or stops increase calories 250-500.
 
The ratio's are based in individual body chemistry and so you should watch how you feel and how your body responds.

My planned exercise routine for the next 8 weeks lets each muscle get hit 1 time weekly....  is that enough?

For a few weeks, then change to a 2x a week.  That will represent an increase in intensity.
 
Go a few weeks...try 3x per week...then cycle through 1.5 times, 2x and 1x again.
 
All the while keep a journal.  If you are on top of diet and recovery, you should be gaining the whole time.  However, you may notice a period where you have better gains.  Take note.  There will be certain training that gives you a better response now, and that will change over time as you adapt and improve.  Your goal is to find the range and work with it.  It might be that you grow best with hitting the body 1.5 and 2 times a week for now and you can use that as a cycle for a few months. 
 
Weeks off are important to ongoing growth.

Here's the basic structure of it.

Monday - Chest, Delts, Tris, Abs
Tuesday - Cardio
Wednesday - Legs, Calves
Thursday - Cardio
Friday - Back, Abs, Biceps, and Forearms

Is it bad that I've always grouped the muscles this way?

ITs not bad, but you do want to vary over time.
 

Should I try like a "chest and back" day and an "arm" day.  The reason that I fear "chest and back day" and "arm" day is because I don't want to work muscles twice a week (biceps get it on biceps exercises and back exercises).

dont fear that.  When you do chest, for the most part, your triceps are supporting muscles and not the prime mover...if form is ideal for chest.
 

And lastly, how often should an exercise be cycle into and out of a routine?

More frequently than less.  Every time you go to the gym you should think about switching unless you have a goal...such as feeling pectoralis minor is underdeveloped or something..

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Thanks a lot!  I'm going to change out a bunch of the exercises that I've been doing for months, and I'm going to start with a lower caloric intake, monitor each weeks progress, and take note of growth in my journal.  Appreciate it!

I didn't read that tho until I had already finished my diet today, lol.
 
I ate 4769 cals, 184.5g of fat, 509g of carbs, and 260g of protein.
 
Dan, is 25/45/30 a good f/c/p ratio for me to be using?
 
And, even tho I'm hungry, I need to stop at my lower limits for the first few weeks until I find my ideal calorie intake amount?  I have a really active job to take into consideration.... 

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.
 
You might even do with 25/50/25..who knows.
 
The eproblem with the super high protein is that the body LEARNS to destroy protein to make up the low carbs...this means less is available for building and more energy is expended converting....that is just a waste when bulking.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

alright, thanks again.  I'm going to do the 25/50/25 ratio because I can tell I'm more energetic with more carbs, and I don't want to waste any protein...

I filmed myself trying to bench 255 and benching 245 twice today for anyone who cares.
 
Heres the link : http://www.zippyvideos.com/8539760317049146/bps/