StevenNevets
01-02-2009, 11:01 PM
1. About Me
My names Steven obviously, I started lifting September 1st but I've "worked out" a little before then.
I have 2 barbell sets, one standard and one olympic, 10-40lb dumbbells, a pull-up bar, and a nice bench/rack combo.
(I work out in my basement)
I started lifting to pass time after blowing my whole summer on an ex-gf and I wanted a better looking body as I didn't feel good enough. Now those feelings still remain but there's also much more to it. I've been enjoying lifting and I am going to push myself though I'm still more interested in a medium sized aesthetic build than being pure huge.
________________________
2. Stats
I'm about 5'10" but I might still grow a little taller.
I started off at around 136 pounds in September and have gained about 15 pounds since (4 months) while keeping my bf% in check.
At the start of this log I'll say my maxes are roughly...
They might be slightly higher or lower but these are reasonable estimates.
Benchpress: 155
Deadlift: 265
Squat: 175
________________________
3. Goals
My short term-goal is to keep clean bulking and then cut before summer. I'm hoping that will put me at ~160 pounds and sub-10%bf
After summer I plan to push 170 as far as I can.
________________________
4. Workout Plan
I'll be starting off with a modified version of the 12-Week Scivation Tri-Phase Program.
I kept all the phase/rep/set principles but I changed the exercises around heavily.
I'm even going to tweak the program slightly as I go.
This may or may not turn out to be a good thing.
The program calls for 4 days a week. 2 of those 3 off days I will be doing only abs/calves.
I won't be doing HIIT till summer approaches. Just a slow mile or so before some lifting sessions.
________________________
5. Diet
I'll probably need to up this soon but here it is atm.
Meal 1 [6:30-7:00am]
*460 CAL/40G Pro
-4 egg whites w/salsa
-1.5 cup skim milk
-2 cinnamon raisin bread slices w/butter
Meal 2 [11:30-11:45am]
*660 cal/0-25G Pro
-high carb snacks/school lunch
Meal 3 [3:00-3:20pm]
*600 CAL/65 Pro
-8 oz. bbq chicken breast w/ketchup
-2 special-k bars
-1.5 cup skim milk
>WORKOUT> [6:00-7:30pm]
Meal 4 [after workout]
*900 CAL/60g Pro
-banana
-4 italian bread slices
-1/4 lb provolone cheese
-1/4 lb cajun turkey
Meal 5 [11:00-12:00]
*380 CAL/40 Pro
-1 scoop casein protein
-2 cup skim milk
-1 special-k bar
Calories = 3,000
Protein = 205-230G
________________________
6. Supplements
-Optimum Fish Oil
-Optimum Flaxseed Oil
-PrimaForce Lean Green
-Optimum Opti-Men
X2
-SciVation Xtend (2 scoops pre-workout / 2.5 scoops during workout)
-SciVation VasoCharge (1 scoop pre-workout)
-Optimum C&C Casein Protein (1 scoop before bed)
________________________
7. Pictures
Yes different poses.
Yes different lighting.
Yes homo wall paper, not my fault.
http://img114.imageshack.us/img114/5359/procm0.jpg
My names Steven obviously, I started lifting September 1st but I've "worked out" a little before then.
I have 2 barbell sets, one standard and one olympic, 10-40lb dumbbells, a pull-up bar, and a nice bench/rack combo.
(I work out in my basement)
I started lifting to pass time after blowing my whole summer on an ex-gf and I wanted a better looking body as I didn't feel good enough. Now those feelings still remain but there's also much more to it. I've been enjoying lifting and I am going to push myself though I'm still more interested in a medium sized aesthetic build than being pure huge.
________________________
2. Stats
I'm about 5'10" but I might still grow a little taller.
I started off at around 136 pounds in September and have gained about 15 pounds since (4 months) while keeping my bf% in check.
At the start of this log I'll say my maxes are roughly...
They might be slightly higher or lower but these are reasonable estimates.
Benchpress: 155
Deadlift: 265
Squat: 175
________________________
3. Goals
My short term-goal is to keep clean bulking and then cut before summer. I'm hoping that will put me at ~160 pounds and sub-10%bf
After summer I plan to push 170 as far as I can.
________________________
4. Workout Plan
I'll be starting off with a modified version of the 12-Week Scivation Tri-Phase Program.
I kept all the phase/rep/set principles but I changed the exercises around heavily.
I'm even going to tweak the program slightly as I go.
This may or may not turn out to be a good thing.
The program calls for 4 days a week. 2 of those 3 off days I will be doing only abs/calves.
I won't be doing HIIT till summer approaches. Just a slow mile or so before some lifting sessions.
________________________
5. Diet
I'll probably need to up this soon but here it is atm.
Meal 1 [6:30-7:00am]
*460 CAL/40G Pro
-4 egg whites w/salsa
-1.5 cup skim milk
-2 cinnamon raisin bread slices w/butter
Meal 2 [11:30-11:45am]
*660 cal/0-25G Pro
-high carb snacks/school lunch
Meal 3 [3:00-3:20pm]
*600 CAL/65 Pro
-8 oz. bbq chicken breast w/ketchup
-2 special-k bars
-1.5 cup skim milk
>WORKOUT> [6:00-7:30pm]
Meal 4 [after workout]
*900 CAL/60g Pro
-banana
-4 italian bread slices
-1/4 lb provolone cheese
-1/4 lb cajun turkey
Meal 5 [11:00-12:00]
*380 CAL/40 Pro
-1 scoop casein protein
-2 cup skim milk
-1 special-k bar
Calories = 3,000
Protein = 205-230G
________________________
6. Supplements
-Optimum Fish Oil
-Optimum Flaxseed Oil
-PrimaForce Lean Green
-Optimum Opti-Men
X2
-SciVation Xtend (2 scoops pre-workout / 2.5 scoops during workout)
-SciVation VasoCharge (1 scoop pre-workout)
-Optimum C&C Casein Protein (1 scoop before bed)
________________________
7. Pictures
Yes different poses.
Yes different lighting.
Yes homo wall paper, not my fault.
http://img114.imageshack.us/img114/5359/procm0.jpg