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Posted at April 28, 2012, 9:08 am: Hey everyone, I’ve been reading around the forums a lot for the past week, gathering information on diets, programs, supplements, and everything else people have to offer. I’ve always wanted to gain a significant amount of mass to round out my otherwise flat and unimpressive physique. Not a bad body, but nothing extraordinary. I’ve decided it was time now that I have the financial resources to afford a gym membership and the right kinds of foods. Buying three pounds of hamburger at a time adds up. Goals: Reduce overall body fat. That pudge around the mid section and sides looks very funny. Gain 25 pound of lean muscle mass. Eat healthier and learn more about my body. Bench 215 Squat 250 Dead Lift 250 Overview: Stats: Weight: 185 LBS BF%: Unknown (will get tested shortly) Height: 6’0” Pictures coming: Diet: Previously I was eating somewhere between 1500-2250 calories a day at the most, with as much as 75-85% coming from Carbs and fat. While I didn’t gain a lot of weight because the overall calorie intake was at maintenance levels, I wasn’t able to gain any strength or mass from this diet. For the last week I’ve been adding about 100 calories a day to my diet, trying for a macro split somewhere around the 40-40-20 that is generally thrown around on the forums. I’ve been finding my caloric intake break down is more of a 33/33/33, as I’m increasing my healthy fats and trying to reduce carbs a bit. I’ve also been eating over 1g of protein per pound of body mass, usually around 230g/day. I’m still refining this as I’m very very new to the whole lifestyle change I’ve made, so any suggestions to my base plans would be great. As of right now I’m taking in roughly 3,000 calories/day and my goal will be more like 3500 until I can figure out what my ideal intake is for bulking. Sample diet guideline: 8:00 AM: Cerial(High fiber) and Milk 9:30 AM: 1 or 2 servings of milk with protein powder Snack Bar 10:30 AM: (Various snacks) Peanuts Apple Lunch: Either a lean burger, chicken, or piece of fish. Potatoe or rice Greens of some kind. Possibly tuna fish sandwhich 2:00 PM: 1 or 2 servings of Milk with protein powder Snack Bar 4:00 PM: (Other small snacks if hungry) 6:00 PM: Either a lean burger, chicken, or piece of fish. Oat meal or Pasta Milk or water Bedtime: Cottage Cheese or some eggs Exercise: I’ve been doing some HIT cardio for the last 2-3 months training for some indoor soccer, burning maybe 1500 calories a week on that and soccer. I will continue to do cardio but reduce by one session per week, burring maybe 1000 calories. Stopping is not an option; I have to keep the endurance. I was doing some weight training on machines for the last month, but felt so limited I went out and purchased a membership at a gym. Now I am starting Mark RippeToe’s program to build core strength and mass. Workout A 3x5 Squat 3x5 Bench Press 1x5 Deadlift **2x8 Dips OR Decline Dumbbell Bench Press with your hands Facing each Workout B 3x5 Squat 3x5 Standing military press 3x5 Pendlay or Bent Rows (or power cleans) **2x8 Chin-ups (recommended mainly if doing the cleans) Ab workout? Week 1, workout 1: Yikes. I did do weight lifting in the past but never really reached any impressive amounts of anything. I have good form for dead lift and bench, and am working on improving my squat form. But it’s always intimidating the first time into a new gym and just going for it, but didn’t think about it too much. I think it’ll be fun to be the skinny guy gaining fast. Anyway… One minimal weight warm-up set for each. All weights in pounds. Bench Press: 85x3x5 Squat: 100x3x5 DL: 65x1x5 Non weighted Dips: 2x3 I wanted to start out low and work on improving my form and I have time so I am going to do it right. The squat was a little heavy for my first time and I’m planning on dropping the weight to 70 pounds for Wednesday to help prevent over training. Also legs are very sore, no need to start off with an injury. I can definitely feel it today. My hamstrings are feeling it pretty bad. I can feel it in my pecs as well. I plan on adding five pounds to the Press and Dead lift for Friday (or Saturday) also hoping to add one rep to the dips. I’m really looking forward to Wednesday to work the back and shoulders and see what kind of burn I can get. I feel very confident that I am finally doing weight training the right way and will continue to improve in all aspects as time goes on. Though it does feel a bit like I’m flying blind, since it’s such a new change. Original of the message was taken from http://forum.bodybuilding.com/ Replies:Week 1, workout 2: May 24th, 2006: I hit up the gym for the second...Week 2 Workout 4: May 29th, 2006 Good workout. Week 2 Workout 5 May 31st, 2006 Great workout today! I was able to ... Week 2 Workout 6: June 2nd, 2006 Didn't do a writeup for this one. Week 3 Workout 7: Wow, great workout again. Week 3 Workout 8: June 2nd, 2006 Well this was a good and bad work... Nice Journal! I'm doing the same program. BF% scales aren't worth crap, and calipers are really only usefull in ... Haha, yah I may have to try that one, thanks for the tip. Hey Perkins, where was that knee twinge you mentioned in the second wo... Week 3 Workout 9 June 9th, 2006 Well. Thanks for your encouragement. Dips the correct form is going past 90 degrees. Hard to say if my form is 100%, but from what i can see in the mirror ... Thanks Ace, I checked out the exercise on the page and it looks much m... Week 4 Workout 10 June 12th, 2006 Weight came in at an astounding:... I read somebody say once that some people just shouldn't do dips. Nice workout. I went to the Chiropractor today as I was having some lower back pain. Hey Perk, I injured my back doing 5x5's when I started out. Week 4, workout 10: June 14th, 2006 Well I decided to change up my... I appreciate the feedback Jmvar. Update: Well I said, f**k the chiro because the back seems to hurt ... Other Topics of Body Building:Bodybuilding Contests - 2006 Europa Super Show - Pictures Main Page.how quickly can i gain weight after a cut? PLEAS HELP!!!! military press how often to work bis and tris Let's talk Muscletech for a moment first comp pic Brand of Creatine needadvice about a basketball workout program. powertec leverage machine or a powertec rack? former fat girls Does my cutting plan sound ok?....CKD...HIIT... Protein Shakes I seriously want to get a 50 000 loan i want to lift THOMAS INCH DB! Bodybuilding Contests - 2006 New York Pro Figure Results! malto and dex. Franco's chest development Thyroid med side effects help Dismounting Squat Bar far below chest Mega TRN, green mag, phera plex...... 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