<|[+]|>Raven gets lean<|[+]|>

[RavenStorm]

Time to start fresh. :D

Backround info:

Ht- 5'11"
Wt- 190-194 somewhere in there. Hard to tell because of water weight.

I think it's about time I get lean. I've been fat since like 4th grade. I got to about 245 and then I started to lift weights at home. After a summer of lifting and a lot of backyard football and pick up games at the bball courts, I got to about 225 or so. I kinda hovered around that for a while. I eventually got down to 200 back in October then I kept starting to eat better then regressing. I got my appitite under control now though. I just need a good clean diet and some hard lifting with cardio in there somewhere and I'll be good to go. Problem being the diet part. I could definitley use some advice as I am not a nutrition expert here. :p I will post what I've been eating and at what times. The times will vary from day to day as I wake up early on lifting days (7 am is when I lift) and usually I get up on non lifting days at about 9am. I recently got back to lifting after about a 2 week rest period. I ran most of those days though.

Ok here is the current diet(s). (I alternate between low and high carb days)

Low:

Meal 1 (Post workout on lifting days) - 1scoop of whey, 8oz of skim milk.
Meal 2 - 4 whole eggs and 2 tablespoons of natural peanut butter.
Meal 3 - Scoop of whey, 2 tablespoons of natty pb (4oz of skim with the whey).
Meal 4 - Piece of chicken (good sized, about 23g of protein) and 2 tablespoons of natty pb.
Meal 5 - 2 pieces of chicken 2 tablespoons of natty pb.
Meal 6 - Scoop of whey (4oz of milk)
Meal 7 - 1 cup cottage cheese

[Cals: 2190] [Carbs: 58] [Protein: 247] [Fat: 71]

High:

Meal 1 - Whey (4oz milk) and 1 cup of oats (uncooked)
Meal 2 - Whey and 1 cup of oats
Meal 3 - Whey and 1 cup of oats
Meal 4 - Whey and 1/2 cup of oats or chicken with 1/2 cup of oats
Meal 5 - Chicken and 2 tablespoons of natty pb
Meal 6 - Chicken and 2 tablespoons of natty pb
Meal 7 - Cottage Cheese

[Cals: 2070] [Carbs: 207] [Protein: 248] [Fat: 29]

Todays workout included the following:

Back, tri's, traps


Deadlift: 5x5 [185/205/225/245/265]
DB Rows: 2x10 [60]
Pulldowns: 2x10 [110]
Pushdowns: 2x10 [50]
Shrugs: 2x10 [185/205]
Close Grip Bench: 2x8,10 [135]

Duration:

45 minutes

Cardio:

30 min brisk walk (I usually run but my legs ache and are still sore from leg day)


:cool:

[KmuL]

subbed, good luck with the program!

[RavenStorm]

subbed, good luck with the program!

Thanks Kenny. :)

[Surive123]

pshhh you only commented in my journal so I would sub to yours!

:D

[KmuL]

I would bring the carbs up though If you're doing that kind of weight program....you'll blow through 58 grams in 20 minutes

edit-nvm, the cycling looks good

[RavenStorm]

pshhh you only commented in my journal so I would sub to yours!

:D

Untrue!

I was browsing through the journal section and I saw yours so I thought I'd say hi. :D


I would bring the carbs up though If you're doing that kind of weight program....you'll blow through 58 grams in 20 minutes

edit-nvm, the cycling looks good

Thanks. :)

[Surive123]

http://stronglifts.com/anabolic-diet/

[RavenStorm]

http://stronglifts.com/anabolic-diet/

I'll check this out. Thanks :cool:

[KmuL]

http://stronglifts.com/anabolic-diet/

very keto :cool:

[Surive123]

I'll check this out. Thanks :cool:

My Change:

BEFORE:
http://i2.photobucket.com/albums/y38/yepthatsme23/Jam013-2-1.jpg
http://i2.photobucket.com/albums/y38/yepthatsme23/Jam017-1-1.jpg
AFTER
http://i2.photobucket.com/albums/y38/yepthatsme23/Jam010-3.jpg
http://i2.photobucket.com/albums/y38/yepthatsme23/Jam012-4.jpg

2 months. Lost almost 30 pounds yet pushing the same weight...got stronger in back and shoulders though.

[KmuL]

My Change:

BEFORE:
http://i2.photobucket.com/albums/y38/yepthatsme23/Jam013-2-1.jpg
http://i2.photobucket.com/albums/y38/yepthatsme23/Jam017-1-1.jpg
AFTER
http://i2.photobucket.com/albums/y38/yepthatsme23/Jam010-3.jpg
http://i2.photobucket.com/albums/y38/yepthatsme23/Jam012-4.jpg

2 months. Lost almost 30 pounds yet pushing the same weight...got stronger in back and shoulders though.

holy ****

[RavenStorm]

My Change:

BEFORE:
http://i2.photobucket.com/albums/y38/yepthatsme23/Jam013-2-1.jpg
http://i2.photobucket.com/albums/y38/yepthatsme23/Jam017-1-1.jpg
AFTER
http://i2.photobucket.com/albums/y38/yepthatsme23/Jam010-3.jpg
http://i2.photobucket.com/albums/y38/yepthatsme23/Jam012-4.jpg

2 months. Lost almost 30 pounds yet pushing the same weight...got stronger in back and shoulders though.

Nice transformation, you went from jacked to JJJACKED. :D


holy ****

x2

[RavenStorm]

Do you remember what your meal plan was like? I need a template.

[Surive123]

Do you remember what your meal plan was like? I need a template.

Are you interested in AD? I have to go out now, but once I get back I'll write it up for you. This was another aspect of what I did:



UPDATE:
I have been doing A LOT of reading (All e-books):


Anabolic Diet
Anabolic Solution (PL)
Anabolic Solution (BB)
Metabolic Diet
C.H.A Diet
Max-OT

And have looked into the following

Dave Palumbo Diet
Keto

Main Foods: I went shopping. I have food that would fit macros.


Canola Oil
Enova Oil
Meats
Cheeses
Eggs
Almonds
Fish
Oats
Milk
Yogurts

Direction I am heading with acquired information:

Diet:
The next 11 days will be all high fat/High protein days. The twelfth day will be a carb-up. A new general rule is that I will stop with carbs once I begin to smooth over. I will then continue to do the High fat/High Protein days throughout the week. Every 5th day-carb-up. I will aim for ~3k calories with 165-185 total fat grams a day and 280-300 grams of protein a day. I will see how my body adapts to this and may add more if needed. If split up with 5 meals that is averaging 37 grams of fat a meal and 60 grams of protein a meal.

[RavenStorm]

Are you interested in AD? I have to go out now, but once I get back I'll write it up for you. This was another aspect of what I did:

Yes, I'm interested!

Before you write it up - I am on a bit of a budget. Whey, chicken, and natty peanut butter are staples for me, with oats as my main carb source aside from the milk with the whey. They are generally cheap staples.

I'll write up something and then we can compare/contrast/correct.

[RavenStorm]

Ok here's what I wrote up:

Low Carb days (Mon-Sat):

Meal 1 (Postworkout on Mon, Tues, Thurs) - 2 Scoops of whey, 8oz skim milk, 2 tablespoons natty PB.
Meal 2 - 4 whole eggs, 2 tbsp natty PB
Meal 3 - Scoop of whey, (no milk, just water), 2 tbsp natty PB
Meal 4 - Piece of chicken, 2 tbsp PB
Meal 5 - Same as Meal 4.
Meal 6 - Same as Meal 4.
Meal 7 - 1 Cup of cottage cheese.

[Cals: 2630] [Pro: 251] [Carb: 48] [Fat: 104]

High carb day (Sunday):

Meal 1 - 1 Scoop of whey, 1 cup of oats, 24 oz of skim milk
Meal 2 - Same as Meal 1 minus the milk.
Meal 3 - Same as Meal 1 minus the milk.
Meal 4 - Chicken, 1/2 cups of oats.
Meal 5 - Same as Meal 4.
Meal 6 - Same as Meal 4.
Meal 7 - Cottage cheese, 2 tbsp of natty PB

[Cals: 2700] [Pro: 257] [Carb: 295] [Fat: 39.5]

Some days where I eat chicken, it can be replaced with hamburger as long as I stay within my calorie limits.

[BiggerWeighter]

subscribed.....im thinking about making one here as well bro

[RavenStorm]

subscribed.....im thinking about making one here as well bro

Go for it. :cool:

[Surive123]

You are going to have to lower the carbs under 30 and increase fat to 150ish.

[RavenStorm]

You are going to have to lower the carbs under 30 and increase fat to 150ish.

Will do.



No lifting today. Yesterday was a rest day.

Stuff I just got done with:

Push Ups - 4 x 15/10/10/10
Chin Ups - 4 x 7/6/5/4
Reverse Crunches - 4 x 20

All 3 exercises equal one set, 4 sets total with 1 minute of rest inbetween. (1 set of push ups, chins, crunches then 1 min rest)

25 minute run later today.

[Surive123]

What is your split?

[KmuL]

Will do.



No lifting today. Yesterday was a rest day.

Stuff I just got done with:

Push Ups - 4 x 15/10/10/10
Chin Ups - 4 x 7/6/5/4
Reverse Crunches - 4 x 20

All 3 exercises equal one set, 4 sets total with 1 minute of rest inbetween. (1 set of push ups, chins, crunches then 1 min rest)

25 minute run later today.

nice :D

[RavenStorm]

^Thanks Kenny :D


What is your split?

Monday - (chest, bi's, shoulders)

Bench: 5x5
Chin-ups: 2x6
Military Press: 4x10, 8, 5, 3
Barbell Curls: 2x10

Tuesday - (legs)

Squats: 5x5
Glute/Ham: 2x8
Leg curls: 2x10
Calf press: 2x20 (using the leg press machine but using my calfs, not my quads)

Thursday - (back, tri's, traps)

Deadlift: 5x5
DB Rows: 2x10
Pulldowns: 2x10
Pushdowns: 2 x10
Shrugs: 2x10
Close Grip Bench: 2x10


Input is appreciated. :D

[Surive123]

When is your next workout after Thursday?

[RavenStorm]

When is your next workout after Thursday?

Lifting is only mon, tues, thurs but I do cardio and bw exercises on the days I don't lift.

[Surive123]

How long have you been lifting?

Have you tried other splits?

[KmuL]

How long have you been lifting?

Have you tried other splits?

X2....those are weird split groups u have..... but hey, if you're making progress, nice. I would try 5X5 compounds instead of the isolated lifts if you're only getting 3 days in

[Surive123]

X2....those are weird split groups u have..... but hey, if you're making progress, nice. I would try 5X5 compounds instead of the isolated lifts if you're only getting 3 days in

I am going to mold this kid.

[KmuL]

I am going to mold this kid.

I'm scared of that diet for me (formerly 300 lbs) otherwise I'd try it....I have the discipline to get to where I am now

[RavenStorm]

How long have you been lifting?

Have you tried other splits?

Since my junior year but I did stuff at home before that.

I've done what the football players do at school. It's an upper/lower type of deal. Mon - upper, tues - lower, wed - rest, thurs - upper, fri - lower.


X2....those are weird split groups u have..... but hey, if you're making progress, nice. I would try 5X5 compounds instead of the isolated lifts if you're only getting 3 days in

I only have 3 days to lift so I do what I can.


I am going to mold this kid.

I am a putty man!

http://sirstack.db-destiny.net/prsw/prlg/pics/Trinputties.jpg

[Surive123]

So lifting availabilty is only 3 days a week?

[RavenStorm]

So lifting availabilty is only 3 days a week?

Yep.

[RavenStorm]

Nothing going on today. Just some bball and then cardio later.

:cool:

[KmuL]

Nothing going on today. Just some bball and then cardio later.

:cool:

(no bel-air)?

[RavenStorm]

(no bel-air)?

I live in a town called Bellaire (seriously serious)

[KmuL]

I live in a town called Bellaire (seriously serious)

http://i97.photobucket.com/albums/l233/Rosewater_Scent/ILOLD.jpg

[fatlossidiot]

^That is the best picture ever

Also, nice thread! I like the long hair. That's how guys should be.

Sephiroth-like.

[RavenStorm]

^That is the best picture ever

Also, nice thread! I like the long hair. That's how guys should be.

Sephiroth-like.

Thanks bro.



Today: Chest, biceps, shoulders


Bench: 4x5 [135, 145, 155, 165] (also did a 5th set of 175, only 2 good reps though.)
Chin-ups: 2x6 [BW]
Military Press: 4x9, 6, 6, 4 [95, 105, 105, 115]
Barbell Curls: 2x10 [65]
Dumbell Bench: 2x10,6 [55, 65]


Comments:

This wasn't a good workout. I was tired, mentally and physically. The sets of military were all messed up. I think I'll just do a 4x5 for it next time around. Added in dumbell bench for some extra chest work. Today is my high carb day so I think some HIIT is in order.

[RavenStorm]

Legs

Squats: 5x5 [135, 145, 155, 165, 185]
Glute/Ham: 2x8 [BW]
Leg curls: 2x10 [105, 115]
Calf press: 2x20 [250]

Comments:

Much better workout this time around and this is only on 6 hours of sleep. Saw The Incredible Hulk last night and suggest everyone watch it. Lou Ferrigno makes an appearance and he's still jacked. I think I need to reassess my routine as I start at 7 and get done in 30 minutes.

[KmuL]

Legs

Squats: 5x5 [135, 145, 155, 165, 185]
Glute/Ham: 2x8 [BW]
Leg curls: 2x10 [105, 115]
Calf press: 2x20 [250]

Comments:

Much better workout this time around and this is only on 6 hours of sleep. Saw The Incredible Hulk last night and suggest everyone watch it. Lou Ferrigno makes an appearance and he's still jacked. I think I need to reassess my routine as I start at 7 and get done in 30 minutes.

Nice.....How about the Leg Press, does your gym have one???

[RavenStorm]

Nice.....How about the Leg Press, does your gym have one???

I do the calf press on the leg press machine lol. No calf machines...

[KmuL]

I do the calf press on the leg press machine lol. No calf machines...

I sea

[RavenStorm]

Did some HIIT today, shorter than what I originally intended though. Legs were giving out.

[RavenStorm]

Thursday - (back, tri's, traps)

Deadlift: 5x5 [235, 245, 255, 265, 275] {4 reps on the 275 set}
DB Rows: 2x10 [55]
Pulldowns: 2x10 [110]
Pushdowns: 2 x10 [50]
Shrugs: 2x10 [185, 205]
Close Grip Bench: 2x10 [135]

Comments:

Good workout today. Had a caffiene buzz so I felt energized. A friend lifted with me (after an entire night of not sleeping and playing Halo 3, lolwut) so it was a bit more fun.

[RavenStorm]

New **** starting tomorrow.

I'm trying out a modified version of the Anabolic Diet.

Low Carb days - Mon, Tues, Wed, Thurs, Fri, Sat:

Meal 1 (PostWO on M, T, Th) Two scoops whey, 2 tablespoons natty pb
Meal 2 - Four whole eggs, 2 tablespoons natty pb
Meal 3 - Whey, chicken breast
Meal 4 - Chicken, 2 tablespoons natty pb
Meal 5 - Chicken, 2 tablespoons natty pb
Meal 6 - Two hamburger patties (no bread or anything)
Meal 7 - Two hamburger patties (no bread or anything)

Cals: 2560
Proteinz: 280 (lolwut)
Carbs: 24
Fat: 100 (i need 25-50g more but can't get it)

High Carb day - Sun:

Meal 1 - Whey, 1 cup of oats
Meal 2 - Whey, 1 cup of oats
Meal 3 - Whey, 1 cup of oats
Meal 4 - Chicken, 1 cup of oats
Meal 5 - Chicken, 1 cup of oats
Meal 6 - Chicken, 1/2 cup of oats
Meal 7 - Cottage Cheese

Cals: 2550
Proteinz: 224
Carbs: 329
Fat: 32.5


New lifting program too:

Monday:

Bench - 5x5
Military - 3x5
Close Grip - 2x10
Dips -2x5-7
Chins - 2x5-7

Tuesday:

Squats - 5x5
Glute/Ham - 2x8
Leg Curls - 2x10
Calves - 3x20
Leg Press - 2x10
Cruches - 2x50
Reverse Crunches - 2x20

Thursday:

Deadlifts - 5x5
Lat Pulldown - 2x10
Pull-ups - 2x10
DB Row - 2x10
Cable Row - 2x10
Shrugs - 3x10

Input?

[RavenStorm]

Chest, Biceps, Shoulders, Triceps

Bench - 5 x 5 [125, 135, 145, 155, 170]
Military - 3 x 5 [115, 125, 125]
Close Grip - 2x10 [135]
Dips -2 x 6, 5
[B]Chins - 2 x 5

[B]Comments:

Good workout today but I still had at least 20 minutes left. Perhaps I should revise my routine yet again. Any suggestions?

[Surive123]

Interesting I will take a closer look at this in a little bit.

ALMONDS and ENOVA/OLIVE OIL will solve your fat issue x a billion :)

[KmuL]

Chest, Biceps, Shoulders, Triceps

Bench - 5 x 5 [125, 135, 145, 155, 170]
Military - 3 x 5 [115, 125, 125]
Close Grip - 2x10 [135]
Dips -2 x 6, 5
[B]Chins - 2 x 5

[B]Comments:

Good workout today but I still had at least 20 minutes left. Perhaps I should revise my routine yet again. Any suggestions?

switch the close grip and dips to 5X5, add 15 mins HIIT...you can do it bro.

[RavenStorm]

Legs

Squats - 5x5 [145, 155, 165, 175, 185] {4 reps last set}
Glute/Ham - 2x8
[B]Leg Curls - 2x10 [100]
Calves - 3x20 [230]
Leg Press - 2x10 [230]

Comments:

****.

[RavenStorm]

5 laps around the track today.

I'll probably do chinups, crunches, pushups, reverse crunches later on.

[RavenStorm]

Question to anyone viewing this:

I have back day tomorrow, should I do HIIT or wait until the next day/saturday?

[Surive123]

I am busy and lazy and I wanna set you up nicely with a lifting schedule. :p

So, I'll make you do the begining work.

What days can you lift?
What equipment it at your school?
What are goals?
Are you following AD right now?
How much time do you get to lift normally?
Maxes on lifts?

thanks :D

[RavenStorm]

I am busy and lazy and I wanna set you up nicely with a lifting schedule. :p

So, I'll make you do the begining work.

What days can you lift?
What equipment it at your school?
What are goals?
Are you following AD right now?
How much time do you get to lift normally?
Maxes on lifts?

thanks :D

lol okay:


Monday, tuesday, thursday

Squat racks, leg press, dip station, pulldown/seated row machine, pec dec, dumbells, tbar row thing, dumbells, chinup/pullup bar at every rack, leg curl machine

Cut teh fatz

Yes

About an hour

Bench: 200
Squat: 225 (terrible)
Deadlift: best ever was 365, probably lower now, havent maxed in awhile

[Surive123]

Monday:Legs/Tri/Shoulder
Tuesday:Back/Traps/Bi/Calves/Abs
Wed: Sprint work
Thursday:Chest/Legs/Abs
Friday: Rest if needed
Saturday: Cardio/Abs
Sunday: Cardio

Perhaps?

I went with this, rather than your original split because you will hit legs twice. You are also then able to clump shoulder and tri work...then hit tri's again with Chest.

[RavenStorm]

Monday:Legs/Tri/Shoulder
Tuesday:Back/Traps/Bi/Calves/Abs
Wed: Sprint work
Thursday:Chest/Legs/Abs
Friday: Rest if needed
Saturday: Cardio/Abs
Sunday: Cardio

Perhaps?

I went with this, rather than your original split because you will hit legs twice. You are also then able to clump shoulder and tri work...then hit tri's again with Chest.

Looks good man. I'll do what I had planned for tomorrow and then start this on Monday.

Thanks.

[Surive123]

Looks good man. I'll do what I had planned for tomorrow and then start this on Monday.

Thanks.

Rep/Set scheme.

I want you to pick weight you can do no more than 6 times with. I want you to rep this out for 4 sets.

Example:

Bench
135x6 (warm-up)
185x6 (warm-up)
225x6 (warm-up)
265x5-6
265x5-6
265x4-6
265x4-6

what lifts are you planning for your splits? Lay it out for me :)

[Nonik Ohvenz]

raven Storm makes me cum LOLZ(Strong No Homo)

[RavenStorm]

Back/traps


Deadlifts - 5x5 [235, 245, 255, 265, 275]
Lat Pulldown - 2x10 [110, 120]
Pull-ups - 2x5
DB Row - 2x10 [55]
Cable Row - 1x10 [120]

Comments:

****ty workout today. I need to cut back on the cardio I think. I was really restless last night and couldn't sleep. I didn't even finish the other set of cable rows... ugh. I didn't even attempt shrugs.



Rep/Set scheme.

I want you to pick weight you can do no more than 6 times with. I want you to rep this out for 4 sets.

Example:

[B]Bench
135x6 (warm-up)
185x6 (warm-up)
225x6 (warm-up)
265x5-6
265x5-6
265x4-6
265x4-6

what lifts are you planning for your splits? Lay it out for me :)

I don't know yet, I'll write it all down later.


raven Storm makes me cum LOLZ(Strong No Homo)

lulz

[KmuL]

I'm still lurkin bro

[RavenStorm]

Monday:Legs/Tri/Shoulder
Tuesday:Back/Traps/Bi/Calves/Abs
Wed: Sprint work
Thursday:Chest/Legs/Abs
Friday: Rest if needed
Saturday: Cardio/Abs
Sunday: Cardio

Perhaps?

I went with this, rather than your original split because you will hit legs twice. You are also then able to clump shoulder and tri work...then hit tri's again with Chest.


Mon-

Squats - 5x5
Military - 3x5
Dips - 3x5
Glute/Ham - 3x8
DB Military Press - 2x10
Pushdowns - 2x10

Tues-

Deadlifts - 5x5
Shrugs - 3x5-8
Barbell Curls - 2x10
Calves - 3x20-25
Lat Pulldowns - 2x10
DB Row - 2x10

Thurs-

Bench - 5x5
Squats - 3x5
DB Bench - 2x10
Leg Press - 2x5
Glute/Ham - 2x8


Thoughts?

[RavenStorm]

Legs/Shoulders/Triceptz

Squats - 5x5 [135, 145, 155, 165, 185]
Military - 3x5 [115]
Dips - 3x5
[B]Glute/Ham - 3x8
[B]DB Military Press - 2x10 [40]
Pushdowns - 2x10, 8 [50]

Comments-

So I'm on the way to lifting. I'm just minding my own business when I hear a sound of keys dangling right beside me. I look over thinking it was some guy with keys and I see this pitbull walking towards me. I'm like "...****." He followed me allllll the way down to the school. I was very nervous. This dog wasn't HUGE but it wasn't something to be reckoned with. I think he just wanted food or wanted to be petted but I didn't want to risk my hand... Oh yeah, and I lifted. :p Those pushdowns were grueling since they were last. I need to concentrate more on those DB Militaries and maybe add in another leg exercise. My delts and legs rarely get pumped, today was no exception.

[RavenStorm]

Back/Trapz/Biceptz

Deadlifts - 5x5 [235, 245, 255, 265, 275]
Shrugs - 3x5 [225]
Barbell Curls - 2x10 [65]
Calves - 3x20-25 [270]
Lat Pulldowns - 2x10 [110]
DB Row - 2x10 [60]

Comments:

Good workout. I thought it was going to suck since I felt ****ty after I woke up.

[RavenStorm]

Woke up at about 11:30 today and I think I hyperextended my knee last night. My friend rolled into it. Trying to salvage the day lol. Rest day today, no cardio or anything. I don't want to mess my knee up. I have legs tomorrow but I'll be sure to take it easy.

[Surive123]

Do more dips broski.

[RavenStorm]

Do more dips broski.

They kill my sternum man.

[Surive123]

They kill my sternum man.

Gotcha. Hope your knee gets better quickly as well.

Have you looked at my rep/set scheme? what do you think of it?

[KmuL]

u slackin brah???? :D

[Surive123]

Bump.