Arith's Workout and Diet Journal

[Arith]

Hi guys. In new here and wanted to start a journal. Ive been back to working out for about two weeks after a several month layoff. I let myself get out of shape and need to change that. My main goal is strength gain and hopefully the muscle will come with it. I would also like to lose BF. Ive never watched my diet before but i began to do so on monday of this week and will include that in this journal. Ive been keeping a log at home and i am going to post that here so that you can see my progress and give me suggestions. Im going to first post all my workout back to two weeks ago so you can see my progress and then the next post will be yesterdays workout and diet.

I workout on a Monster Rack in my basement without a partner. It has a smith machine, free weight rack and upper and lower pully with a chin up br. Its a nice setup but without a partner i have some limitations. Also, i do most of my presses on the Smith because i broke my left elbow at work a few years ago and it starts to hurt during my workout. The stability of the Smith helps with that.

Any help with either the workout or diet would be greatly apprecaited. Throughout the last two weeks my strength has definetly gone up and im waiting for the diet to take affect. :)

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08 March 2004
Monday Chest/Shoulders/Tri

Flat Bench Press
Warmup 135X15
185 X 10
225 X 4 Failure
225 X 3 Failure
235 X 1 Failure

Incline Bench Press
185 X 8
185 X 6 Failure
195 X 3 Failure

Upright Rows (Pully)
90 X 8
90 X 6 Failure
100 X 4 Failure

Superset of side and front raises
30lbs X 8 for 2 supersets

Close Grip Bench Press
135 X 10
165 X 8
165 X 6

Rope Pushdowns
Dropset from 70lbs to 20lbs

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10 March 2004
Wensday:Back/Bi

Deadlifts
135 X 15
185 X 10
225 X 5 F
225 X 4 F
225 X 3 F

Pulldowns
120 X 10
130 X 6 F
140 X 4 F

Pully Rows
140 X 10
150 X 6
160 X 4

Bar Curls
85 X 10
85 X 10
85 X 8 F

Standing Dumbell Curls
35 X 6 for 2 sets to Failure

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12 March 2004
Friday/Legs
Squats
135 X 15
225 X 10
275 X 8 F
300 X 4 F
300 X 2 F
225 X 7 F

Lunges
70 X 8
70 X 8

Calf Raises (Smith)
135 X 30 F
185 X 20 F
185 X 17 F

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15 March 2004
Monday Chest/Shoulders/Tri
Bench Press
135 X 15
185 X 8
225 X 4 F
235 X 1 F
235 X 1 F

Incline Bench
195 X 4 F
195 X 3 F
185 X 4 F

Military Press
135 X 6 F
135 X 6 F
145 X 4 F

Close Grip Bench Press
165 X 6 F
165 X 4 F
165 X 3 F

Tri Press Down
70 X 10 3 Sets

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Starting on March 16 i began to keep track of my diet. Ive never done this before so any thoughts or suggestions would be greatly appreciated. My main goal is to lose some BF and keep my muscle.

Diet March 16, 2004
meal 1 730am
2 Pks Quaker Instant Oatmeal
1 Cup 1%Milk
1 cup Strawberries
TOTAL: 19.7 Protein 63.9 Carbs 6.8Fat 9.3 Fiber 370.0 Calories

meal 2 1100am
Balance Gold Bar
Apple
TOTAL: 15.3 Protein - 41.1 Carbs - 6.5 Fat - 3.4 Fiber - 284.0 Calories


meal 3 200pm
5oz NY Strip Steak
Romaine Lettuce Salad w/low fat dressing
Light and Fit Dannon Cherry Yogurt
Total: 33.5 Protein 23.0 Carbs 30.5 Fat 0.0 Fiber 498.5 Calories

---------> CARDIO (30 min on Spin Bike) 430pm

meal 4 600pm
3 Flour Tortillias
1 cup lean Ground Turkey
1/4 cup Shredded Taco Cheese
1/2 cup grapes
Total: 55.7 Protein 33.1 Carbs 28.1 Fat 2.1 Fiber 607.8 Calories


meal 5 830pm
Protein Shake
Total: 50.9 Protein 33.9 Carbs 6.8 Fat 3.3 Fiber 400.4 Calories

DAILY TOTAL: 175.1 Protein - 195.0 Carbs - 78.7 Fat - 18.1 Fiber - 2160.7 Calories

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[Arith]

Well, i got the calipers i ordered and they came with mylar tape so i did some measurements. All these were taken prior to working out and in a flexed position. Going to take these each month and see if theres any difference.
__________________________________________________ ___________
Chest: 44"
Waiste at Navel 39.5"
Forearms 12.5"
Upper Arm: 15"
Thigh: 23.5"
Calf: 16"
Height: 5'10.5
Weight:224lbs
BF%:21.7
__________________________________________________ ___________
Diet
Meal One
2 pks Instant Quaker Oatmeal
2 Fresh Strawberries
1 cup 1% Milk
Total: 336.1 Calories 18.9 protein 55.5 Carbs 6.5 fat 6.6 Fiber

Meal Two
Balance Gold Bar
1 medium orange
Total: 255 Calories 15.9 Protein 33.2 Carbs 6.1Fat 2.3 Fiber

Meal Three
6oz Sirloin Steak (Omaha Steak Co.)
Baked Potato
1 Cup Green Beens
Total: 654.1 Calories 68.7Protein 60.9 Carbs 16.1 Fat 2.3 Fiber

------------------>Workout

Meal Four
Protein Shake (w/orange juice)
1 Cup Raisin Bran Cereal
1 Cup 1% Milk
Total: 509 Calories 36.8 Protein 87.8 Carbs 3.4 Fat 8.0 Fiber

Meal Five
5oz Boneless/Skinless Chicken Breast
1/2 Cup White Rice
1 Cup Green Beens
Total: 276.7 Calories 30.9 Protein 34.0 Carbs 1.9Fat 4.8 Fiber

DAILY TOTAL: 2030.9 Calories 171.2 Protein 271.4 Carbs 34 Fat 24 Fiber
__________________________________________________ _______________

Workout

Back/Bicepts

Deadlifts
135 X 15
185 X 10
225 X 8 F
235 X 5 F
235 X 3 F

Pulldowns
130 X 8 F
140 X 4 F
140 X 4 F

Seated Rows
150 X 8
160 X 6 F
170 X 5 F

Barbell Curls (EZ-Bar)
95 X 6 for 3 sets

__________________________________________________ _______________
I had a great day today. I thought the diet went well and i had a ton of energy all day. I was almost hyper until mid afternoon, it was odd. Guess that is what breakfast and a multi-vitamin will do to ya. I went a bit higher in carbs today, was my total too high? I did manage to get more fibre and i cut fat in half which i was proud off. I do have a hard time thinking of things to eat as side dishes with my meals, rice and greenbeens arent going to cut it every day, any ideas guys?

My workout was also great today, my poundages went up in almost everything. In deadlifts i was only able to do 5 reps w/225 last week, i did 8 today. I also increased the weight for the final two sets and still managed to do more on each set then i did with 225 last week. My weight in the pulldowns and rows also increased significantly.

Im not really satisfied with what ive been doing for tris and bis, i want to keep them on the same days there are for at least 8 weeks before i change my split but some suggestions on exercises for them would be appreciated. Thanks guys.

[Heisman]

It's good to see another journal!

For the biceps, do 2 sets of hammer curls, 2 sets of barbell curls, and 1 set of reverse curls.

For the triceps, do 2 sets of close grip bench press and 2 sets of skull crushers. You could also do 2 sets of leaning forward dips- they will hit the chest and the tris.

[Ripley]

More Protein! Eat more protein esp, at bfast! Eat it with every meal!

[egoatdoor]

Originally posted by Arith

__________________________________________________ Height: 5'10.5
Weight:224lbs
BF%:21.7
__________________________________________________

DAILY TOTAL: 2030.9 Calories 171.2 Protein 271.4 Carbs 34 Fat 24 Fiber
__________________________________________________ _______________
________________________________________________ _______________
I had a great day today. I thought the diet went well and i had a ton of energy all day. I was almost hyper until mid afternoon, it was odd. Guess that is what breakfast and a multi-vitamin will do to ya. I went a bit higher in carbs today, was my total too high?

My workout was also great today, my poundages went up in almost everything.


No wonder. Your carbs at 71 on March 16th were way too low! Carbs equal energy. Energy means better workouts and a higher metabolism. A faster metabolism leads to better fat burning.

If you continued at that 71 gram pace for any period of time, you'd be a zombie. And 271 grams for someone 225 pounds is not too much. On protein, you should be getting at least one gram per pound of bodyweight per day.

I'd be interested to see how your weight loss and bodyfat percentage changes go over the next few weeks. It appears to me that your calorie count is far too low again for someone at 225 pounds. This could lead to muscle catabolism and/or your metabolism slowing further ( which means it will begin RETAINING fat) because the body feels it is being starved.