Haq's optimum Anobolic Journal

Lets start with alittle background. i'm 17 right now and i've been working out for about 2 years, first year for football and then i decided to stop playing and focuse on just lifting. in the 4 months i've been out of the gym, this is becasue once i started reading i thought i might be comming very close to over trainning so i stopped, i've been studying and trying to gain as much knowlage as possible. I haven't really had a real lifting plan since my first 6 months, and i've been struck afound 115-20 lbs. for a while now. also in the last 2 years i've prob taken 10 months off drom lifting becasue of diffrent compition but i'm not gona do those compitions anymore or atlest not let that effect my workout.
 
First i want to just thank Danmirage for helping me learn so much about nutrition, And Marc David for helpiing me find a workout program and helpful tips.
Alright i'm starting my preworkout-workoutso i'm really trying to get my fourm right i'm on day two so i'm posting about yesterday
Weight 117
Hight-5'8
Bodyfat- 9-7% (i don't trust using the tape measure it put me at 7%)
Plan- i'm using the optimum anobolics plan and i'm gona be doing it for a year with a two week rest after 6 months.
Day one
Sholder day
 
Workout-
superset one
front dumbbell raises
Weight x reps- 15x14 15x14 15x12 15x10
arnold press
Weight x reps-25x12 15x14 15x14 15x14
workout time 17:27 mins
those DB raises i think i did wrong i went sideways insted of moving them infront. i might need to lower the weight to mantin better form. my left arm was more tired then my right whil i was doing the arnold press. but that was bothing me since i brused it at work. i migth have lowred the weights too much with the arnold press too i could prob do it with good fourm with 20 pounds. man when i woke up today my sholders were killing me becasue of what i did these excerises really work their target body groupthose things are the best.
 
Diet-
target per mea-l cal-407 fat-16g carb-29g prot-19g
target post-workout meal- cal-407 fat-30g carb-100g prot-31g
total per day calories- 2447 fat-108 carb-244 prot-124
 
 
Breakfast- .6 cups of otmeal mixed with .5 cups of milk, 1 cup of water, 1 tlbs. of conola oil+ omlate made of 2 whole eggs and one white, i put some spices and vegitables in there but just for flavor, not enought to chnage the nutrinal value.
cals-467 fat-31g carb-23g prot-24g
 
preworkout snack- Weight gainer shake in water + 1 tlbs. of conola oil. i also munched of some clerysticks
cals- 450 fat- 29g carb-56 prot-25g
 
postworkout meal-shake-1.25 scoops of wehy, 3 frozen strawberrys, 1/2 banana, 1 tbls. conola oil
cals-468 fat-30g carb-20g prot- 30g
 
lunch- warp made with .25 cups of flower, 6 oz. of chicken with bone [(before cooking)(the nutritin in the bottom is measurement after cooking)], 1 tbls. olive oil, .6 cups of spinach raw.
cals-419 fat-21g carb-24g prot-34g
 
snack- Weight gainer shake in water + 1 tlbs. of conola oil. i also munched of some clerysticks
cals- 450 fat- 29g carb-56 prot-25g
 
dinner- .5 cup cooked brown rice, chicken with bone 4 oz., broccoli .5 cup, 1 tbls. of olive oil
cals-409 fat-20g carb-28g prot-29g
Total-
cals- 2663 fat-160g carb-207g prot-167g
Damn it i'm not getting the right amount of carbs per day f'er! i think i'm gona use two bananas next time for the post workout shake and put a tlbs. of honey into it that should take care of that problem. i gotta get some more carbs in my lunch and breakfast too, ithink eat 1/4 a cup of almonds with lunch, that way i don't need to put so much olive oil eather still gona use some but for taste and texture. i'm in excess in cals. fat and protein but i'm not to worried about that i'm trying to gain mass. Best part about knowing how too cook is that your food tastes great even when its healthy, all of my foods excepts the weight gainer shakes tastes great.

You're starting out great.  Keep that motivation and always strive to make it better.  Congratulations on accepting the challenge.

RIP 2004-2007

thanks nav- i read your jurnal before i bought the program. it was very entertaining and informitive. hey btw would you hapen to know if when your doing front DB lateral raises your moving you arms infront of you or extending towards the side?

Move them toward the front like you are aiming a pistol.  Remember strict form, explode up, control down.

RIP 2004-2007

ya the down motion is a real b, i'm having some trouble with that, i did dumble kick backs today and as soon as i got my arm stright and squeezed it burned like hell in a good way though. but its tough to

Mental Thought
i've been thinking of adding some glutiman to my post workout shake in a few weeks, to help with recovery and muscle growth, for now i'm not on anything and wont be for atlest 2 weeks

Day two
Workout-
Arms and Abs
 
Superset 1
dumbbell concentration curls
Weight x reps- 20x12 20x12 20x12 20x12 
twisting Dumbbell kickbacks
15x12 15x12 15x12 15x12
Superset 2
Bent leg crunch
*x12 *x11 *x12 *x10
Full rotation knee raises
*x12
Knee raises *x10 *x10 *x10
Workout time 35 mins
well the Db concentration curls i felt i did very well on, the form was very good untill mabye the last few reps of the last set. The twisting DB Kickback is very hard on the negitive motion and too easy on the positive motion, i need to work on the form on the was down alittle bit.
Now the abs, haven't done abs in more then i year and a half and before then was in prctice which wasn't extencive. I didn't think i needed it becasue i've always had relitvly defined abs with my matabolisom. After the first superset set i cramped up so i have to strech it out for like 5 mins, that sucked like hell and after i did that i relized i couldn't do the full rotation knee raises with anywhere near a good form so i did knee raises.
Over all the abs were dissipointing but the burn like heck today (not to say that thats my gauge but just pointing out that i hit it well) and the arms was great.
Diet-
Breakfast- .6 cups of otmeal mixed with .5 cups of milk, 1 cup of water, 1 tlbs. of conola oil+ omlate made of 2 whole eggs and one white, i put some spices and vegitables in there but just for flavor, not enought to chnage the nutrinal value.
cals-467 fat-31g carb-23g prot-24g

postworkout meal-shake-1.25 scoops of wehy, 3 frozen strawberrys, 1/2 banana, 1 tbls. conola oil
cals-468 fat-30g carb-20g prot- 30g

lunch- warp made with .25 cups of flower, 7 oz. ground chicken[(before cooking)(the nutritin in the bottom is measurement after cooking)], 1 tbls. olive oil, .6 cups of spinach raw some celery 
cals-419 fat-24g carb-26g prot-24g

meal replacment - Weight gainer shake in water + 1 tlbs. of conola oil. clerysticks
cals- 450 fat- 29g carb-56 prot-25g

snack- warp made with .25 cups of flower, 7 oz. ground chicken[(before cooking)(the nutritin in the bottom is measurement after cooking)], 1 tbls. olive oil, .6 cups of spinach raw
cals-419 fat-24g carb-26g prot-24g
dinner- .5 cup cooked brown rice, chicken with bone 4 oz., broccoli .5 cup, 1 tbls. of olive oil
cals-409 fat-20g carb-28g prot-29g 
2 cups of apple juice through out the day for carbs
cal-233 fat carb-58 fat-
Total-
cal-2865 fat-158 carb-237 prot- 156
the stupid carbs are a pain to find you have to eat so much, i changed what i put in the wrap today new spices and everything plus i put .cup grams of krafts shredded cheeses it was the best, only thing was i had to fry it which means i had some extra oil in it. took that 2nd meal replacemet out too i hate drinking more then one a day bad for health and also it dosen't tast too good, rather eat whole foods. i'm still not worried about the cals, fat, prtein, but my carbs have to go up today, for the past two days it's been seriously lacking. My shulders still hurt and todays day three. i need to suck it up more too today i did day three and i was thinking about stoping before target reps.

While I have listened to Jeff's OA talk...I have not read the program...so I may give advice that contradicts the program...you should follow the program in such cases as it is a system and I am not aware of all the nuances!
 

total per day calories- 2447 fat-108 carb-244 prot-124

This is 40% fat and I would recommend not going over 30% as a target for now!
Protein is 20% this is a decent place to be to keep the metabolism down
Carbs are 40% this is at the edge of what is considered low carb.  You might bring that up as well!
More like this:
2500 calories
Fat 30% = 82 grams
Protein 20% = 125 grams
Carbs 50% = 310 grams
 
Meal goal for 5 meals and a P/PWO=
Fat 30% = 17 grams
Protein 20% = 21 grams
Carbs 50% = 52 grams
 
Remember, the P/PWO has no fat...
 
I know you are working on the food...keep at it!
 

Plan- i'm using the optimum anobolics plan and i'm gona be doing it for a year with a two week rest after 6 months.

That is not enough rest.  1 week off every 8-12 weeks would be much healthier and help you gain better!
 
Take weekly measurements with tape of:
Forearms
Upper Arm
Chest
Abs
Hips
Thigh
Calf
Neck
 
Weigh weekly
Take a picture weekly
Get the calipers I link to in my thread..and take 7 points weekly
 
This will all give you intensive feedback as to what is happening.  From which you can make very informed adjustments.
 
I would prefer to see you use flax or fish oil...but obviously you have too much fat in there...
cal-2865 fat-158 carb-237 prot- 156
That is 50% fat!!!
 
Cut the oil from the post workout shake!
PWO shake should be 2 parts carbs and 1 part protein like this:
Carbs 26 grams
Protein 13 grams
 
You should have one of those 1/2 hour before you lift as well...then start sipping the juice...
Sip 1 cup apple juice in 2 cups water starting just before your workout starts and all through the workout...
 
I could go on...but thats enough to tackle!
 
Good work!  Just keep improving!   You are doing great!
 
DO NOT WORRY ABOUT BEING PERFECT!!!
 
Just understand what perfect is and see if you can get closer.

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the fat i know is too high i'm actully trying to cut down on that today, i'm trying to get around 16 grams of good fats per meal (don't wat to get over 20 grams of total fat per meal) meal but the eggs has like 14 grams (bad fat) alredy so the kills the fats for my breakfast. i think i'm gona take the the two egg yokes out on my brekfast and go with 3 whites. I'm gona cut the oil out of my meal replacement too, its the super heavyweight champion nutrition one, do you know if that fats in that are good fats or crap? so all in all thats around 32 grams i'm gona be cutting.  i'm gona try and bring it down to 35% or so 20% is too low for my body buts its tough,
those god dang crabs are so hard to get in i think i'm gona drink some apple juice to make some of it up + i'm putting 4 tlbs. of honey in my postwork out. the fat in the pwo shake i have to keep to satisify the requirments for the program (wants you to take 30 grams in the pwo). the crabs went way up today so thats a start, the oil i'm gona cut tomarrow
i'll be around in 2 days
fat-128g  crab-270 prot-150
i'm taking a rest in 4.5 months thats the lows i can go sinces it takes that long to finish the program.

Leave 1 egg yolk in there..those are good fats.
 
The Superheavyweight gainer is also good fats.
 
Shoot for just under 30% fat perhaps..that is over 24 hours...some meals might be higher.
 
As I mentioned go by the plan of the program.
 
Baked sweet potato is an easy one to get for me.  They are tasty and east to eat.
Also potato.
 

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Leave 1 egg yolk in there..those are good fats.

opps..i alredy ate 3 egg whites for breakfast..but i thought that the low-density lipoproteins in the yoke fats made it bad

The Superheavyweight gainer is also good fats.

Yes! i can cut the oil from that too then -128g fat here i come

Shoot for just under 30% fat perhaps

i'll try but it's gona be tough with all that crapy animal fat in 3 meals

Day three
Workout- 
LEGS!! It's time me and you find each other again 
Superset 1
foward dumbbell lunges
Weight x reps- 30x12 25x10 25x10 17.5x10  
backward Dumbbell lunges
25x12 52x12 25x12 17.5x12
I used to loving doing legs when i got into this stuff 2 years agon but then my legs got really huge and my upperbody was a twig i didn't have any balance so i didn't concentrat on that for around 1 year (i know i know i'm a idiot.) i had to lower the weights as the sets wore on to maintin proper form, and i think i lost sight of my motivation alittle bit (it's to gain around 5 pound before school starts, that gave me 17 from the time i started) but i fixed that. after the workout i felt like crap and my stomge wasn't feeling to good prob because i ate breakfast like 40-30 mins before (i'm tring to get more time in between.) My legs feel like crap today, and btw i HATE staires, it's like tourture the next day.
Diet-
Breakfast- .5 cups of otmeal mixed with .5 cups of milk, 1 cup of water, 1 tlbs. of conola oil+ omlate made of 2 whole eggs and one white, i put some spices and vegitables+ half a banana
cals-507 fat-31g carb-34g prot-24g

postworkout meal-shake-1.25 scoops of wehy, 3 frozen strawberrys, 1/2 banana, 1 tbls. conola oil, 4 tbls. honey
cals-561 fat-28g carb-86g prot- 31g

meal replacment - Weight gainer shake in water + 1 tlbs. of conola oil. clerysticks
cals- 450 fat- 29g carb-56 prot-25g

lunch- 1 cup of brown rice, 2 eggs whole 1 white, one tbls. olive oil, choped green onions
cal-532 fat-29g carb-46g prot-21g

snack- warp made with .25 cups of flower, 7 oz of ground chicken [(before cooking)(the nutritin in the bottom is measurement after cooking)], 1 tbls. olive oil, .6 cups of spinach raw
cals-419 fat-24g carb-26g prot-24g

dinner- 1 cup cooked brown rice, 7 oz of ground chicken, celery stick, 1 tbls. of olive oil 
cals-477 fat-23g carb-44g prot-21g
 
1 cup of apple juice through out the day
cal- 116 carb-29g
Total
cal- 3062 fat-164g carb-321g prot-146
I don't think this was a very good day eating wise becasue i'm reaching a very high cal count, i ate too much rice becasue i was looking for carbs but i overlooked the cals.i gona eat rice once a day today think see how that goes. The fat is still high becase i didn't start cutting untill today. The carbs ate too much too, i'm cutting the apple juice that plus the reduction of rice to 1 cup a day should get it to the target of 240-250g. the protein should be fine i think after the reduction of fat, but it could stand to increace 5-10g (i'm not sure about that though.) Oh btw that pwo shake was awsome!!!!! i mean really it tasted so good i look foward to drinking it now, i could chug that thing all day.

Maybe buy chicken breasts and skin them..chop em and cook...then use that as a lower fat choice...

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that could work but i think the fitday fat is alittle bit exagerated becasue i have my meat skinless and bonless i take the bone out and theres usually very little fat that i can see i leave it in there because i might add alittle bit of oil on the pan to cook eggs so it makes up for it, i think my fat count for today is gona be around 125g though fingers crossed.

Dan, your advice is consistent with the program, except that measurements are recommended every three weeks and a full cycle of the program lasts 18 weeks.  I have not taken a break from it myself because there are built-in breaks.  One can follow the program indefinitely without becoming stagnant.  Measurements every week, while not recommended by the program, could give you an indication of caloric deficiency or excess in an accelerated time frame.  However, the protein cycling tends to do funny things to your body which may make weekly measurements frustrating..

RIP 2004-2007

However, the protein cycling tends to do funny things to your body which may make weekly measurements frustrating..

Agreed!!!
I take the measurements and photos every week but only compare every third week! 
The volume of measurements allows me to also understand trends.
Just look at the 8/13/06 entry 2/3 down the page ...you can see a whole year of measuremnts...which helped me to see that during certain training phases and diet changes my body was more responsive.
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
 

I have not taken a break from it myself because there are built-in breaks. 

I thought it must.

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