Diary Of A Big Dawg

[BIG DAWG2004]

Hi all. I am a new member to this forum but have been on other body building pages. I wanted to use this space to post my workouts as i go and see if i can catch any other tips to improve.

A few stats

I am 5'11
weight 250 at about 24.4 percent body fat

I have been working out consistently for about 6 months now and have lost alot of weight and dropped alot of body fat. My immediate goal is to get to 18% body fat and down to 240. THen my next goal after that is 230 at 15% then we will see where we go from there. I have a very stocky frame and can hold alot of muscle. Just have to uncover it :).

I may post some pics that were taken about 3 weeks ago I am calling these my before pics even though I feel I have made alot of progress.

My split is like this

monday chest/back
tuesday cardio
wednesday legs
thursday triceps/biceps shoulders
friday-sunday cardio

THe cardio is ually 15, 15 second sessions of hiit on the stationary bike and then another 15 minutes after a short rest period.

i am diabetic so I have to keep up with the cardio. i am hoping to use this journal for people to critique my workout and give me advice.

Thanks

Brian "big dawg"

[BIG DAWG2004]

THis was my meals and macto breakdown as per fitday

Meal 1
breakfast burrito
1 cup fat free milk
1/2 cup kashii ceral (not listed on fitday or included in calories couldnt find correct listing and threw away box)

meal 2
seafood gumbo
apple walnut chicken salad

meal 3
1 can staggs chili 97 lean beef
1/2 cup mixed nuts

meal 4
6 oz pork chop
1 cup steamed broccoli

meal 5
2 cans tuna fish

source grams cals %total
Total: 2798
Fat: 131 1180 44%
Sat: 32 292 11%
Poly: 42 374 14%
Mono: 40 364 13%
Carbs: 163 532 20%
Fiber: 31 0 0%
Protein: 249 997 37%
Alcohol: 0 0 0%

calories were a little high today and the protien was a little low

i am shooting for between 2500-2600 calories a day and want to have around 250 or above grams of protein

starting to take flax seed oil and foc tomorrow. I also take vitamin b complex and vitamin c every day. I also drink the protein power nitrean once a day on workout lifting days

[BIG DAWG2004]

These are my planned meals for tomorrow. I will edit them if needed and add in the macro breakdown tomorrow night

meal 1
6 oz turkey
1/2 cup cottage cheese
1/2 cup strawberries
2 foc
1 teaspoon flax seed oil
vitamin c
vitamin b complex
1 cup low carb yogurt
meal 2
1 cup mixed nuts
1 apple


meal 3
2 can tuna fish
1 6oz chicken breast
1 cup low carb yogurt

meal 4
1 orange
1/2 cup cottage cheese 1/2 cup strawberries

meal 5
1 serving Nitrean mixed with 16 ounces fat free milk

diet will take a little hit as we are having pizza. I havent cheated in a while so its all good.

Calories Eaten Today
source grams cals %total
Total: 2682
Fat: 94 850 33%
Sat: 20 184 7%
Poly: 23 203 8%
Mono: 33 293 11%
Carbs: 202 726 28%
Fiber: 20 0 0%
Protein: 253 1010 39%
Alcohol: 0 0 0%


carbs were a little high but this will be the only cheat day this week.

[BIG DAWG2004]

sombody please give me some feedback. something anything. sheesh everybody is looking and not replying.

Feedback is the only way i improve

[scott_donald]

i would help but i am not the best with diets...

[BIG DAWG2004]

I will start posting workouts tonight. what do you think of my split?

[scott_donald]

Originally posted by BIG DAWG2004
I will start posting workouts tonight. what do you think of my split?

i am a fan of working related muscle groups.... so i would do...

chest/shoulders/tris
legs
back/bis...

but if you like it that way then its fine...

[Heisman]

You will see more replies when you post your workouts. Most here aren't that good with just diets (me included). Try Scott's routine as well, unless you feel that your's would be best.

[BIG DAWG2004]

THis is the workout i did tonight.

I may try adjusting the split next week.

chest press super set with pec dec
50 pounds 1x20
90 pounds 1x10
130 pounds 1x9
170 pounds 1x4
210 1x3 PR
215 2 reps PR
150 pounds 3x4

pec deck
60 pounds 3x6

*last 3 sets of chest press were suppersetted*

flat bench
115 pounds 2x6
135 pounds 1x4
95 pounds 3x6


lying flyes
30 pounds 2x4

dips 100 pounds assist
1x6
1x4

deadlifts
95 pounds 2x6 (first time doing deadlifts)

bent over row
95 pounds
2x6

seated row
150 pounds 1x4 PR!!!!!!

130 pounds 2x4
110 pounds 1x6

pulldowns
140 pounds 1x4 PR!!!
100 pounds 2x4

Whoa, 4 prs in one day. Not too shabby. I LOVE working my back as that is my strongest point next to my triceps

[scott_donald]

good workout but there is a few things i would change in there....

[BIG DAWG2004]

What would you suggest that i change

[scott_donald]

well for chest read this...

http://www.bodybuilding.com/fun/chesttraining.htm

[Heisman]

Scott, how many times have you quoted that article? It is a good article, so by all means, keep doing it, but half of your posts must be quoting that article. :D

[BIG DAWG2004]

Originally posted by scott_donald
well for chest read this...

http://www.bodybuilding.com/fun/chesttraining.htm

thanks for the advice but i will stick with what i got as it is working just fine

[BIG DAWG2004]

this is all the comments that you guys have?? sheesh. oh well i am really only using this board until my home board comes back up so it doesnt really matter