RE: toolman's college log
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RE: toolman's college log - 5/30/2007 7:54:43 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
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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
(in reply to toolman4052)
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RE: toolman's college log - 5/31/2007 11:16:10 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
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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
(in reply to toolman4052)
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RE: toolman's college log - 6/1/2007 7:56:57 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Friday's workout
I was exhausted from working but I still tried as hard as I could....
Bent over barbell rows
- 135x12
- 135x12
- 135x12
Standing Barbell Shrugs(NEED STRAPS)
- 205x12
- 205x12
- 205x12
Standing curl-bar curls
- 90x10
- 90x8
- 75x9
Oblique Crunches
- 15
- 12
- 10
Deadlift(NEED STRAPS)
- 225x10
- 225x10
- 225x10
Standing behind the back forearm curls
- 100x12
- 100x12
- 100x12
Pullups
- 10
- 10
- 10
Crunches
- 20
- 22
- 20
I could increase weight on rows, shrugs, and deadlifts whenever I get straps, but rite now my grip can't hold, lol.
(in reply to toolman4052)
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diet - 6/1/2007 10:52:36 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
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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!!!!!!!!!!
(in reply to toolman4052)
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RE: diet - 6/2/2007 9:28:10 AM
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danmirage
Posts: 6300
Joined: 11/20/2005
Status: offline
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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.
quote:
Goals: Build muscle and strength and stick to a healthy diet
quote:
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.
quote:
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.
quote:
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.
quote:
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.
quote:
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:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to toolman4052)
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RE: diet - 6/2/2007 9:50:56 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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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!
(in reply to danmirage)
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RE: diet - 6/2/2007 9:56:14 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
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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....
(in reply to toolman4052)
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RE: diet - 6/3/2007 12:00:48 AM
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danmirage
Posts: 6300
Joined: 11/20/2005
Status: offline
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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:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to toolman4052)
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RE: diet - 6/3/2007 10:00:10 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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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...
(in reply to danmirage)
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RE: diet - 6/3/2007 12:17:52 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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thanks a lot, and I will keep trying, lol
(in reply to rippedchick)
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RE: diet - 6/4/2007 10:32:10 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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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.
(in reply to toolman4052)
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RE: Monday's workout - 6/4/2007 11:00:07 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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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)
(in reply to toolman4052)
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RE: Monday's workout - 6/5/2007 9:26:59 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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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.
(in reply to danmirage)
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RE: Monday's workout - 6/5/2007 10:12:44 AM
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IBendBarbells
Posts: 5853
Joined: 6/21/2006
Status: offline
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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!
_____________________________
--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 toolman4052)
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RE: Monday's workout - 6/5/2007 1:04:22 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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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.
(in reply to IBendBarbells)
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