Hey guys Time to GET BIG!
I've run journals on here before, but I've been getting a lot of questions from great forum members about my nutrition and training and everything so I figured I'd start one focused on nutrition since I need to step it up in that category (been slacking).
I'm going to list my daily nutrition on here as often as possible, along with workouts and use it as a way to field more questions. I don't care who you are, if you have a question or want to discuss something, post about it.
History -- Fat and no exercise up until about age 16/17 (got to 260 I think, I dunno. I was big) then I dropped to 120lbs in around 8-10 months and then at that point I started developing an ED. Dealt with that on and off for a few years, maybe 4 in varying degrees of intensity until Jan. of 2008.
I had gotten really sick and dropped (not due to ED) to near death level. I began lifting, before that I had never really done much in the gym besides cardio and abs in jan/feb of 2008.
I competed in my first show last summer and did just fine, not as well as I had hoped due to injury and sickness 3-4 weeks out and no cardio....so the glutes went bye bye by the time I got on stage :\ oh well.
I'm in offseason. I'm going to compete next in a middle weight class and i'm not sure when that will be, summer 2012 or spring 2013.
Oh and I have a BodyBugg....might bust it back out for kicks. or if you want to buy it then PM me
Questions?
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07-28-2011, 02:29 PM #1
MarkVI -- might as well get big right?
www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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07-28-2011, 02:31 PM #2
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07-28-2011, 02:34 PM #3
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07-28-2011, 02:35 PM #4
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07-28-2011, 03:11 PM #5
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07-28-2011, 05:09 PM #6
You know i'm in!!!
Yo well I decided i'm going to stay on this site and not say bye....why because I want to(and some people said to just lurk if I enjoy it and still post so I will because I enjoy it) :p I will give an update if asked so yeaaa
Overall Goal:200lbs 10%bf
Short term:120lbs at whatever bf% lower than 16%
What I want:To be taller haha
Feel Free to send me pm's :p
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07-28-2011, 05:11 PM #7
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07-28-2011, 05:20 PM #8
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07-29-2011, 12:35 AM #9
Awesome, great to have you
Let the good times roll
Thanks bud, I hope you get something from the log
Good to have you bro
Thumbs up bro, get big!
Which show ya doing? Collegiates? I'll be doing Emerald cup or the Wa State championship
yeah I estimate, I know about how much I need to grow and if I have a high activity that means I probably will have a low activity day that week and it all kind of balances out.
I'm not sure about a weight. I'm at about 196.5 in the morning and I would LOVE to really own 205 before I start prepping for my show....would compete probably around 165-170 if I'm lucky but it's how I look!www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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07-29-2011, 12:46 AM #10
in to follow the 1st person to help me on bb.com
u were still a little guy back thenFounder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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07-29-2011, 12:48 AM #11
July 28
Delts
Seated Side laterals
3 x 20
Smith press
1pps x 20
1pps+35 x 12
2pps x 10
2pps x 8
2pps x 8 drop to 1pps x 10
Side Lateral Drop sets
30 x~12 drop to 25, to 20, to 15 x 3 sets
HammerStrength military press
1pps+35 x 12
2pps x 10 x 2
Reverse Pec Dec
3 x 15
Decent pump, strength was down a little from hitting chest so hard this week and having my delts still tender, but eh - the work was done and growth will ensue.
Ok: diet -- not all portions or weights are written out -- i have them on my fridge when I prepare my food and it's too much bother to put them in here consistently
#1: 2cup oats + 4 egg whites + 1.5scoops whey, and cinnamon
#2: 10 oz London broil + 2 white potatoes (broiled "fries") and roast was thin sliced and served on Romaine
#3: 10 oz chicken breast + 2 large Apples + granola bar
#4: 10 oz Chicken breast + 1 large potato w/ half cal omega 3 butter on it
#5: 5 carbmaster yogurts +1.5scoops whey + some check mix
#6: 10 Chicken breast + 1 pear and smoked almonds
Macros: 400/400/75 Cals: ~3900
Longass day at work.
www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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07-29-2011, 01:06 AM #12
- Join Date: May 2011
- Location: Harlow, Essex, United Kingdom (Great Britain)
- Age: 30
- Posts: 1,037
- Rep Power: 3114
Totally not the sort of food I was expecting, haha.
You eat a fair few meals as well. I can't do that personally, makes me hungrier.
I didn't know that you ate so little junk food. I can totally see why you said I eat too much of it.
Seriously high protein as well.
Still, I suppose it doesn't matter what the foods are, right? Macros look sick, as does the workout.Make A Meal Of It App: http://makeameal.co
Blog: http://infinityjames.com
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07-29-2011, 01:11 AM #13
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07-29-2011, 01:17 AM #14
finally some1 else who appreciates quality food
split?
cardio?
macros same day to day?Last edited by determined4000; 07-29-2011 at 01:22 AM.
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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07-29-2011, 02:41 AM #15
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07-29-2011, 04:56 AM #16
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07-29-2011, 05:28 AM #17
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07-29-2011, 05:39 AM #18
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07-29-2011, 06:31 AM #19
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07-29-2011, 06:46 AM #20
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07-29-2011, 06:52 AM #21
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07-29-2011, 06:56 AM #22
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07-29-2011, 07:10 AM #23
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07-29-2011, 09:25 AM #24
- Join Date: Nov 2010
- Location: Eads, Tennessee, United States
- Age: 30
- Posts: 875
- Rep Power: 2671
hey man,
I was just curious as to why you get so much protein? is that just personal preference?"I can do everything through him who gives me strength."
-Philippians 4:13
Check out my fat loss transformation...
http://www.teenbodybuilding.com/become-a-lean-teen-machine.html
My bulking log: http://forum.bodybuilding.com/showthread.php?t=133838001
alanaragonblog.com
leangains.com
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07-29-2011, 09:33 AM #25
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07-29-2011, 10:51 AM #26
What kinds of foods were you expecting? donuts lol. Well as you can see most of my meals are around 600 calories on average (yesterday was a-typical that the first 2 were so large in comparison) . I feel the kind of food does matter to a much larger extent than is the popular dogma around here. The quantity of micronutrients of my diet compared to a diet of junkier food of the same macros is night and day. But when it comes down to it....the type of food is not even close to being the most important.
Awesome to have you bro!
You stealth posted that last one this morning lol.
Split is sort of: Back, Chest, Legs, off, delts arms, off repeat. And quite often I'll hit a body part twice before starting it over again. Goes on how I feel. I may be switching to a PHAT routine in future.
BTW ^^^ that workout was abnormally high volume....you'll guys see what I mean, my last chest day was 7 sets lol.
Cardio is hiking/walking mostly but I do some eliptical from time to time after I lift.
I will be carb cycling, I'm also feeling fat lol, so scaling back on the cals may happen as well for August.
yeah buddy! you'll do great - kill it with some more thickness bro. And yeah,this prep will include carbs and not include injuries.
No amount of curling for me could make any girl impressed ma arms are el terrible.
Good to have you bro, beast mode is engaged
Thanks for the kind words bro, I hope the thread is useful to you
Lurk, contribute, ask a question. it's all good man.
phrakin awesome! see what I did thar?
Time to destroy
Oh hai, I know you - how are your fitness ventures going? We should catch up!
yeah a lot of competitors don't have logs, I know why....it's best to kind of do things under the radar and on your own, but I'm gonna give this a shot.
yeah buddy, I'm getting back to leg training and will need some ass kicking from a quadrasaurus!
I recover way better, faster and am strong in the gym when protein is 350+
Based on results, preference with meat over whey/dairy sources and ease of cooking. Nothing like baking 8lbs of chicken at a time!www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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07-29-2011, 11:40 AM #27
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07-29-2011, 12:19 PM #28
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07-29-2011, 02:18 PM #29
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07-29-2011, 04:16 PM #30
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