FoRuMbOaRdS360's diary(dont peek)jk

[FoRuMbOaRdS360]

Ok well its finally day 1 of my new routein and dieting.
Today was monday 8/7 and it was a chest and tri day.

Notes- My tris were still a little sore after 5 days of rest fromt he previous workout. Chest went decent for doing this workout first thing after I woke up. Altough this was the first time I did chest and tris on the same day. And at the least i must say im surprised. Normally I have no trouble gettin 8 reps of dips with an extra 45-50lbs tied around my waist. I was actually struggling to get 8 reps of dips with no extra weight. Also my chest doesnt feel sore, but I know I hit it hard. Did decline for my last chest workout and I could only manage to stay at 135 comfortably w/o a spotter. Thats 60lbs less than normal. Also my tris were hurting a little but pushed through them with a lighter workout

Workouts in order of completion: weight xreps
Bench Press: warmup| warmup| 135 x10| 155 x8| 175 x6|2x 185 x4| 195 x3
Incline: 115 x10| 135 x8| 145 x6| 145 x4
Flys machine: 140 x10| 160 x8| 200 x6| 220 x4
Decline: 135 x8| 135 x8| 135 x7

Dips: 0 x8| 0 x7| 0 x8| 0 x6 <--- I was really surprised
French Press: 45 x8| 55 x10| 65 x6| 65 x5
1hand tri cabel pulldown: 40 x8x8| 2x 45 x8x8| 50 x8x8 (left and right arms)

Weight before: 164.2
Weight after: 166.6

Diet so far today
Breakfast: ---64g Protein 30g carbs 2g Fat 400 calories//(protein shake with milk)
Postworkout: 70g Protein 15g carbs 2g fat 240 calories//(protein shake with sugar and water)
-------------10g Protein 84g carbs 1g fat 390 calories//(2x serving wildrice prepared with no butter)
Lunch: ------ 30g pro 57g carbs 10-20g fat 560-620 calories//(2x HUGE tacos, 2x whole wheat soft --------------------------------------shells, 1x hard shell, homecooked 95%leanbeef(no cheese))
Mid: --------10g Protein 84g carbs 1g fat 390 calories //(2xserv wildrice prepared w/ no butter)
-------------64g Protein 30g carbs 2g Fat 400 calories //(protein shake with milk)
-------------5g Protein 50g carbs 7.5g fat 300 calories //(5xserv of wholewheat saltines)
Dinner:------40g Protein 27g carbs 2g Fat 280 calories //(protein shake with milk)
-----------1.3g protein 10.5g carbs 0g fat 45 calories //(1/4 a serving of wildrice...finished it LOL
--------------30g pro 57g carbs 4-14g fat 410-570 calories//(2x HUGE tacos, 2x whole wheat soft ---------------------------------------------------shells, homecooked 95%leanbeef(no cheese))
Late night:---64g Protein 30g carbs 2g Fat 400 calories //(protein shake with milk)

[FoRuMbOaRdS360]

Now for the totals for the day baby. Lets see how I did!!!!

Protein - 388.3g's Wow thats alot thats.... 2.35g/lb um yea gotta lower that I think.
Carbs - 474.5g's Thats lookin like alot too. Although it was pure complex carbs 2.875g/lb
Fat - 46.5g Not looking bad at all. Almost all the fat was not saturated. .28g/lb not bad
Calories - 3855 Hows that for eatin? Not bad eh?

Guys feel free to offer advice and crtique it PLEASE!

[boney]

the only thing im going to say is your doing overkill on the protein shakes.

5 protein shakes a day IMO is way to much try getting your protein requirments through your diet, you didnt once mention chicken, tuna, turkey, but you mentioned red meat lean or not you dont want to be eating red meat every day.

also your eating wild rice purley on its own you should always include protein in every meal especially with carbs.

also if your not fully recoverd from your workouts i wouldnt work the same muscle again and force yourself to me thats negative/over training.

recover fully allow your muscle to repair and grow. if your not recovering quick enough maybe think about adding l-leucine or glutamine to aid your recovery time

this are only my views

godd luck

[FoRuMbOaRdS360]

Yea well we didnt have ne tuna/chicken/turkey. Today will be different. But thanks!
Legs today

8/8

Leg Day

Notes- Well today was suppose to be a abs day, but my abs were still a little sore. Figure why not jump in on legs and get a head start. I havent done legs in about a month so I was kinda sketchy about it... however it turned out GREAT! It was the first time ive done free weight squats in about 4-5 months so I figure stay at low weight and just get your form down. I have to admit it went better than I hoped for. Normally when I do squats even on the smith, my knees KILL. Today I tryed the wide stance form and pushed my knees out and they didnt hurt AT ALL! I was totally surprised at my form also. Maintained AWESOME form while going past 90degrees on each rep. I also learned that my endurance for my legs is killer low. The first few reps of each set were no problem and I exploded out of them. However come the 6-8th rep it was alot slower moving. Maintained good form and pushed through. Sad to say my shoulders hurt more doing squats then my knees but thats a good way to start it. Also when I do my leg presses, I go untill the machine bottoms out and then push up. Thats tucking my knees into chest, then exploding out. I also felt that the leg presses went smooth and really pushed some extra reps out. I did feel muscles hurting doing the squats and my legs are now tingling, however I knows its because im hitting muscles I havent worked before.

Overall workout and accomplishments- 8 out of 10

Workout in order of completion- weight xrep

Squat: warmup| warmup| 135 x8| 155 x8| 135 x8| 135 x8
Seated Decline Legpress: warmup| 180 x10| 230 x10| 270 x10| 320 x6
Standing calf raises: 400 x10| 490 x10| 580 x10| 670 x11
Seated leg(quad) extension: 110 x10| 125 x10| 140 x8
Prone leg(hamstring) curls: 65 x15| 85 x7| 80 x6

Yesterdays****
Weight before: 164.2
Weight after: 166.6

Todays****
Weight Before: 164.8 (Up .6lbs since yesterday)
Weight After: 166.8 (Up .2 lbs)

Diet:
Breakfast: ---64g Protein 30g carbs 2g Fat 400 calories//(protein shake with milk)
Postworkout: 50g Protein 15g carbs 2g fat 240 calories//(protein shake with sugar and water)
-------------10g Protein 46g carbs 3g fat 240 calories//(2xslices of whole wheat bread)
------------3.5g Protein 35g carbs 5.25g fat 310 Calories// (3.5serv of whole wheat saltines
Lunch:------10g Protein 84g carbs 1g fat 390 calories//(2x serving wildrice prepared with no butter)
----------About 1/4lb peice of VERY LEAN pork. Lean to begin with, cooked lean,cut all the fat -------------------------------------------------------------------off***Help with the values
----------About 8-10 small to medium size peices of brocolli**** Help with the values PLEASE!
Mid:--------10g Protein 46g carbs 3g fat 240 calories//(2xslices of whole wheat bread)
------------42g Protein 0g carbs 5.25g fat 245calories//(3.5serv of chicken breast)
------------5g Protein 42g Carbs .5g fat 195 calories//(1x serv of wildrice w/ no butter)
Late Night: 5g Protein 42g Carbs .5g fat 195 calories//(1x serv of wildrice w/ no butter)
-----------42g Protein 6g carbs 2g fat 240 calories//(RAN OUT OF MILK lol)

[FoRuMbOaRdS360]

Ok Yesterdays daily totals!

Protein - 284.5g roughly (1.724g/lb) Not bad lower it and only took 3 shakes
Carbs - 383g roughly (2.321g/lb) Much better Still think that, that is a little high.
Fats - 34.75g roughly (.21g/lb) This is what i would like to keep it around. .2g/lb
Calories - 3095 About what I want to see. Somewhere in the 3-4k range everyday.

Today is a back day so lets see how it goes. For some reason I couldnt sleep last night. Woke up at 130 and layed in bed till 630 awake. Feel like I could sleep alot more but physically cant.

[Traps]

Originally Posted by FoRuMbOaRdS360

Ok Yesterdays daily totals!

Protein - 284.5g roughly (1.724g/lb) Not bad lower it and only took 3 shakes
Carbs - 383g roughly (2.321g/lb) Much better Still think that, that is a little high.
Fats - 34.75g roughly (.21g/lb) This is what i would like to keep it around. .2g/lb
Calories - 3095 About what I want to see. Somewhere in the 3-4k range everyday.

Today is a back day so lets see how it goes. For some reason I couldnt sleep last night. Woke up at 130 and layed in bed till 630 awake. Feel like I could sleep alot more but physically cant.

Restlessness is a sign of overtraining....not saying your are, but its a sign. Or maybe you just got a crap on deck big enough to choke a donkey..haha

Get some sleep

[FoRuMbOaRdS360]

Originally Posted by Traps

Restlessness is a sign of overtraining....not saying your are, but its a sign. Or maybe you just got a crap on deck big enough to choke a donkey..haha

Get some sleep

No its not overtraining. I took a week off and its my 3rd day back? I think its going from eating 200g of protein to 300+ and 200g carbs at most to 350+. Also the fact that im now eating 2x what I use to. Also The day before I woke up at 2pm. At went to bed at 930. Thats only 7 1/2 hours of being awake. I dont feel out of energy, just like I could fall asleep.

Not to mention I tried sleep longer. I layed in my bed from 130am to 630am. And then feel alseep but woke up every 30min to an hour untill 1130. I just said screw it im gettin up now

Edit im also not taking a vitamin. I think ima have to start taking some vitamins again.

[FoRuMbOaRdS360]

8/9

Back day

Notes- Ok so today was back and bis. Last night I had a very hard time trying to get good sleep. So i wasnt at all surprised when the early part of my workout was sluggish. However later in the workout i picked it up, especially during biceps, which I think today was my best bicep day ever! It didnt come to a surprise to me after chest n tris, that doing bis after back would be hard. Little did I know it would be this hard. However I also saw the biggest pumps EVER in my biceps and they felt like there were about to explode out of my skin. It was my first time doing deadlift in about 6months due to a lower back probelm, and I also made the mistake of starting back with deadlifts. It lowered the values of everything else from 15-30lbs. Everything however went through ok and I was able to do every workout with almost perfect-perfect form. I have to add that after deadlifts i was VERY shaky. I couldnt even refill my bottle w/o spilling some water.

Workouts done in order of completion- weight xreps
Deadlifts: warmup| 135 x8| 165 x8| 175 x8| 185 x6
Bentover row(end or barbell like): 135 x8| 135x8 | 145 x6| 150 x4 <--- normally get 170 4x
Back pulldown(weird machine): 115 x8x8| 130 x8x8| 150 x6x6| 160 x4x4
Lat pulldown: 120 x8| 135x8| 150 x6| 165 x5
Seated row: 100 x8| 115 x8| 130 x6| 140 x5
Standing bicep curl barbell: 55 x10| 45 x 10| 45 x10| 65 x6
Seated bent over bicep curl dumbells: 20 x8x8| 20 x8x8| 25 x8x8| 30 x5x5
Widegrip bstanding bicep curls barbell: 35 x20| 45 x10| 45 x10| 45 x10

Yesterdays*****
Weight Before- 164.8
Weight After- 166.8

Todays****
Weight before- 165.3 (Up .5 lbs)
Weight after- 169.9 (Up 3.1 lbs... i drank an extra 60oz today than yesterday and it showed)

Diet:
Breakfast---48g Protein 6g carbs 2g fat 240 calories//(protein shake w/ water)
------------10g Protein 46g carbs 3g fat 240 calories//(2x whole wheat bread)
PostWorkout:50g Protein 15g carbs 2g fat 240 calories//(protein shake with sugar and water)
-------------10.5g Pro 60g carbs 3g fat 285 calories//(1.5serv multigrain pasta)
------------4g Protein 40g carbs 6g fat 310 Calories// (4serv of whole wheat saltines)
Lunch:-----10g Protein 46g carbs 3g fat 240 calories//(2xslices of whole wheat bread)
------------36g Protein 0g carbs 5g fat 210 calories//(3.5serv of chicken breast)
Mid:--------36g Protein 0g carbs 5g fat 210 calories//(3.5serv of chicken breast)
------------10g Protein 84g carbs 1g fat 390 calories//(2x serving wildrice prepared with no butter)
Dinner:------40g Protein 0g carbs 5g fat 275 calories//(3.5serv of chicken breast)
------------10g Protein 84g carbs 1g fat 390 calories//(2x serving wildrice prepared with no butter)
-------------4g Protein 40g carbs 6g fat 310 Calories// (4serv of whole wheat saltines)

[FoRuMbOaRdS360]

Monday 8/14 Week2 day 1

Weight last monday: 164.2
Weight today: 172
Increase: 7.8lbs

Notes- All week ive been eating about the same diet. Everything is clean, very clean complex carbs and protein. All ive eaten is chicken/wildrice/whole wheat slatines/whole wheat bread/Whole wheat cereal with almonds in it and ON 100% whey protein shake. Thats it, been keepin my fat to about 40-50g per day and proteins to about 300-400 and carbs to 350-450. But gaining 7.8lbs is overkill huh? It also looks like its mostly been put on in fat. My stomach seems alot bigger and the only muscles that i can tell got bigger are my arms. Im going to continue bulking untill im 185 then start cutting. Its always been easy for me to put on weight. My parents are both overweight at best and my genes scream obesity LOL.

Anyway gained atleast 1 good strong rep on bench. Satisfied with that. Normally I could struggle with rep 3 of 185 and barley need help on #4. Today i got rep 4 no problem and got stuck and BARLEY BARLEY needed help on #5. With a low amount of help i coulda got #6.

Comments and critque very much appreciated. Especially about my diet and weight increase.

Thanks

Edit: Asked my mom if shes noticed any difference in muscle size. And she said arms not to my surprise. I know they have gotten alot bigger. She also said my chest got bigger but that it doesnt look like ive put on weight(fat)