A bodybuilder's quest to one day look like a bodybuilder

[kkaustin812]

Hello to all who are stopping by! Thanks in advance for any advice or support you may offer.

A little history:

I have been training for 2 years. I started at 240lbs and 40% bodyfat. I am now 192 and ~13-14% bodyfat. I never knew I'd get as far as I have but I have no intention of stopping. I have fallen in love with weight training. I cut some over the summer after fulking my freshman year (actually put on some significant muscle I think) but feel as though I need to slab on more muscle before I get shredded or anything.

Training:

Until 2 weeks ago I was on a brotastic split, working every muscle group once per week. After realizing my training was suboptimal I have now gone to a training frequency of 2 times per week as recommended by Lyle Mcdonald. I am thinking about buying Practical Programming by Mark Ripptoe soon and trying that out. My training is currently as follows:

Monday- Chest/Delts/Triceps- Barbell Bench Press, Barbell Shoulder Press, Barbell Close Grip Bench Press
Tuesday- Legs/Abs- Barbell Squat, Decline Crunch, Calf Press
Wednesday- Barbell Bent Over Row, Chin-ups, Barbell Curls
Thursday- Chest/Delts/Triceps- Barbell Incline Bench Press, Barbell Shoulder Press Behind Neck, Barbell Shrugs, Barbell Lying Tricep Extension
Friday- Legs/Abs- Barbell Lunges, Lying Leg Curls, Decline Oblique Crunches, Calf Press
Saturday- Barbell Deadlift, Cable Seated Rows, Preacher Curls, Wide-Grip Lat Pulldown or Pull-ups

I also plan to add in various isolation exercises as I feel needed/as time allows. I train in the morning almost as soon as I wake up and typically have been training fasted, although I do not train explicitly fasted. As of late I have been jogging for 10 minutes a day after lifting although I tend to waffle on how much cardio I do or should do.

Diet:

Current calories/macros:

Calories: 3500/day
Fat minimum: 80g/day
Protein minimum: 180g/day

I've only really started paying attention to my diet since April. I have only been counting calories/macros since then. Over the summer I determined my average TDEE to be right around 3500. It's probably slightly higher now that I've started back school and spend at least an hour walking to classes/day. I seem to be making progress in the gym just fine eating 3.5k/day so until I feel I need to bump my calories they are staying put. Truly, Im probably in a very small deficit.

Athough I don't follow an IF protocol I tend to IF naturally. I like to eat huge meals and have no problem fasting for as long as 20 hours.

I will eat literally anything although I tend to stick to my staples. Lately I haven't been eating much meat for some reason (inb4youreapuxxy) and have been getting most of my protein from dairy. I don't really think there's anything wrong with this (IIFYM, right?) but plan to start making a point to eat more meat just for the heck of it.

Life:

I live in southeastern North Carolina in the US. I currently am attending a relatively small university, majoring in physics. Currently a sophomore. I have every intenention of going to grad school but don't really know after that.

Food Porn!:

Today is Sunday and I really have nothing to accomplish today so I decided to eat all my food for lunch.

12 eggs scambled in cocnut oil w/ Tabasco sauce:

934 calories/65.5g F/5g C/75g P

6 packs of instant oatmeal (various flavors), 20g PB, 19g Nutella, 268g 1% milk (lol yes, I weigh my milk):

1295 calories/36.5g F/203g C/58g P

5 Navel Oranges, 1 Grapefruit, 2 Cups FF Greek Yogurt, 151g Granola, 2 packs of Stevia:

1270 calories/18g F/224g C/71g P

Total for the day: 3499 calories/120g F/432g C/204g P *macros don't add up because of fiber/sugar alcohols/whatever. Im just going by my phone app.

I welcome any critizism even if it's "Bro you're doing it all wrong!" especially regarding training. I plan on keeping this log up to date with food pics, daily calories/macros and progress in the gym. Thanks!

-Austin

[kkaustin812]

Training for Monday August 22nd 2011:

Had a good workout. I pushed myself as hard as ever but just wasn't 100%. I don't think I had quite recovered from Thursday's Chest/Delts/Triceps workout. Maybe the point of increased frequency is that you never do fully recover and therefore you're always growing?

-Barbell Bench Press: 205x5, 185x8, 165x10, 145x10
-Barbell Shoulder Press: 115x7, 105x7, 95x6, 75x12
-Barbell Close Grip Bench: 135x12, 155x5, 155x4, 155x3
-Ran 5mph for 8 minutes.

[kkaustin812]

Diet for Monday August 22nd 2011:

Today I didn't fast through the eailier half of the day like I have been doing. I wanted to eat almost as soon as I woke up, I guess it's because I ate yesterday relatively early.

About 10am, before my workout, Pop Tarts!!!:

840 calories/28g F/136g C/8g P

About 3pm before my last class of the day, although I really wasn't hungry I wanted some chocolate... So I had some chocolate:

500 calories/30g F/56g C/10g P

Around 5:30pm. I haven't had any fish lately and I'd hate to go mercury deficient lol:

1054 calories/51g F/53g C/117g P

And desert... which was bigger than my meal




These 4 items: 1104 calories/27g F/112g C/102g P

Today's total: 3498 calories/136g F/358g C/237g P

Just realized it's been 2 days since I've eaten meat (I don't think of fish as meat lol). I will definitely fix that tomorrow.

I forgot to mention it but I also take a multivitamin and creatine monohydrate. I don't really take creatine consistently. I take about a teaspoon every few days and take a week off it every 2 months or so. I don't really feel there's any added advantage to taking less creatine more often.

[kkaustin812]

Amendment to Monday August 22nd:

I've been debating with myself whether to go ahead and increase calories or to see how far I can get at 3500. After looking through my lifting log I really haven't improved much over the last few weeks and my weight has decreased by about half a pound. I decided to go to 3750. I need to quit phuking around and need to start growing. So, last night before bed I walked into the kitchen and said "hmmm... how can I get in another 250 calories?" The answer was obvious:



Training for Tuesday August 23rd 2011:

I was happy with today's workout. I didn't shatter any PRs but I definitely pushed myself hard.

-Calf Press: 115x12, 130x12, 145x10, 80x30 *weight is per leg.
-Barbell Squat: 275x12, 315x8, 315x7, 275x10
-Decline Crunches: 10x8 & BWx4, 10x8, BWx12, BWx12
-Ran 5mph for 9 minutes

When it comes to training calves this is the best my school's gym has:

I really dont like this machine. Last semester the gym got a lot of new equipment. They got rid of power racks, a real leg press machine and all kinds of other effective equipment. They replaced it all with machines (machines are for puxxies, right?). It makes me mad but I make the best of it.

Diet for Tuesday August 23rd:

Definitely didn't fast this morning but I really have no reason to anymore; it will be easier to eat all my calories if I spread it out. The reason I was fasting is because I was cutting and just had gotten used to it.

About 9am before class I had 4 Brown Sugar Cinnamon Pop Tarts: 840 calories/28g F/136g C/8g P

Around 11am before Calculus 3:

410 calories/2.5g F/93g C/11g P

About 1:30pm:

^Turkey Breast Sandwich


^Bowl of Lean Ground Beef

I also ate 2 bananas w/ Nutella but forgot to take a picture. Lunch total: 1542 calories/43.5g F/117g C/164g P

And that brings today's running total to: 2792 calories/74.5g F/346g C/183g P

I have another 900 and some odd calories to play with tonight. I will update tomorrow probably.

[kkaustin812]

Diet for Tuesday August 23rd (continued):

So I just delivered the finishing blow to today's calories. This was accomplished by 4 grapefruit, 1/2 cup of Ben and Jerry's and a moderate sized bowl of cereal. Todays final calories/macros:

3750 calories/92g F/533g C/203g P

[lovingit]

Man I wish I could fit B&J in my macros. sigh

[kkaustin812]

Man I wish I could fit B&J in my macros. sigh

There's no way you can't fit the 1/2 cup ones in? ()_o

[kkaustin812]

Training for Wednesday August 24th 2011:

I woke up about 8am, went to class and then got to the gym around 10:20am.

-Chin-ups: BWx8, BWx6, BWx3, BWx3 (this set was actually record breaking lolol)
-Bent Over Rows: 165x12, 165x12, 135x12, 135x15
-Barbell Curls: 75x12, 85x9,85x6, 75x12
-Ran 5mph for 10 minutes

On the Bent Over Rows I realized today that I cheat too much. I need to drop down in weight a bit and work on really making sure my upper back is doing the work. Chin-ups felt great. Coming from not being able to do any to pumping out 8 on my first set today feels good.

[kkaustin812]

Diet for Wednesday August 24th 2011:

lol so as of this morning I'm officially a Ben & Jerry's convert. Breakfast at 8am:

Nutritious breakfast is nutritious: 1040 calories/64g F/108g C/16g P

I trained around 10am then about 1pm, lunch haha:

0 calories/0g F/0g C/0g P

Around 5pm, after my last class I began the feeding. First some shicken:

1162 calories/45.5g F/0g C/177g P

Then a giant bowl of Strawberries, Apples, Navel Oranges, 2 Bananas and a tub of Cottage Cheese:

1381 calories/16.5g F/222g C/103g P

The rest of today's nourishment came from ketchup for my chicken and a handfull of cereal.

Today's calories/macros: 3750 calories/127g F/370g C/300g P

[kkaustin812]

Training for Thursday August 25th 2011:

-Incline Bench Press: 165x12, 185x5, 165x4, 145x8
-Ran like 7mph for 5 minutes to my apartment and back to get my wrist wraps lol
-Barbell Shrugs: 365x12, 365x12, 3125x12, 315x15
-Barbell Press Behind Head: 115x8, 105x9, 95x7, 85x9
-Barbell Lying Tricep Extensions: 75x12, 75x10, 75x8, 75x6
-Ran 5mph for 10 minutes

I broke a few PRs this workout. It's amazing me how much a caloric surplus helps you make progress in the gym. Not that Im not working hard as ever now but all my past gains were absolutely grueling and sometimes I'd ask myself "Am I really getting stronger or am I just pushing myself harder?" Now, I can definitively tell, workout after workout, that I am making progress. Feelsgoodman.

[ian0789]

Get a set of DB's or a BB and slap some weight on it. Standing Calf's Dont need to use a machine if you dont want to. I like the Hammer Strength Seated Calf for the stretch.

[kkaustin812]

Diet for Thursday August 25th 2011

~8:30am- 4 packs of instant oatmeal, a little milk, 2 banans and some PB:

1090 calories/29.5g F/182g C/44g P

2:45pm I ate some lunch. I was in a hurry and didn't take pictures. Ate Turkey Breast, Cottage Cheese, Oranges and some Ice Cream.
1065 calories/25.5g F/90g C/114g P

5:30 went and got some chinese food with friends. I had an order of General Tso's chicken with broccoli. I played around in my phone app and came up with (from eyeballing everything):
685 calories/38g F/62g C/29g P
I feel like this is probably inaccurate, Im horrible at judging things like that. Oh well though, idc, it was tasty Phone was dead so I didn't take pics.

And the finishing blow to my daily calories/macros- Ice Cream and 2 packs of instant oatmeal... I have found my new combo:

911 calories/37.5g F/127g C/26g P

Today's calories/macros: 3750 calories/130.5g F/461g C/213g P

[kkaustin812]

Get a set of DB's or a BB and slap some weight on it. Standing Calf's Dont need to use a machine if you dont want to. I like the Hammer Strength Seated Calf for the stretch.

I've done that before but my gym doesn't even have a powercage so I haven't figured out a practical and safe way to put enough weight across my shoulders. Any ideas? Thanks man.

[kkaustin812]

Training for Friday August 26 2011:

Today's workout wasn't too grueling. Im still trying to get my technique correct on lunges so Im not yet able to do enough weight to really fatigue myself. Im getting it though; soon my lunge weight will start to climb.

-Barbell Lunges: 135x12, 135x12, 135x12, 111x12
-Calf Press Machine: 115x12, 115x12, 115x12, 115x12
-Lying Leg Curls: 130x11, 130x9, 130x7, 115x12 *broke PRs here lol
-Decline Oblique Crunches: BWx16, BWx16, BWx12, BWx12
-Ran 5mph for 10 minutes

[kkaustin812]

Diet for Friday August 27th 2011:

Around 9am during history class, some Pop Tarts I stole from my roommate:

800 calories/20g F/152g C/8g P

And then around 11:30am:


942 calories/36g F/90g C/67g P

About 3:15pm:

773 calories/26.5g F/91g C/38g P

~7pm had 2 McDoubles and a Grilled Chicken Caesar salad from McDonalds: 1190 calories/50g F/86g C/74g P

Around 11:30pm:

110 calories/0g F/7g C/1g P

Total calories/macros: 3705 calories/132.5g F/425g C/188g P

I stayed up until ~4:30am and took in more calories; liquid in nature. The rest I logged on Saturday. Last year I would hardly drink because of my physique goals but one thing I've realized lately is my goals do not have to kill my social life in any way. That said I don't plan on drinking more than once a week (typically less often though) even if it does fit my macros lol.

[kkaustin812]

Diet for Saturday August 28th 2011:

Soooo... from 12am-4am I consumed more calories similar in nature to that directly above: 770 calories/0g F/46g C/6g P

About 2pm I had my new favorite combo:

1352 calories/57.5g F/174g C/50g P

~7pm- Some sludge... Yuck. Plain Yogurt, ON Vanilla Whey, Stevia & Cinnamon:

628 calories/2.5g F/73g C/76g P

At like 9pm- some McDonalds:

1000 calories/37g F/91g C/80g P

Totals: 3750 calories/97g F/384g C/212g P

[kkaustin812]

Training for Sunday August 28th 2011:

-Barbell Deadlift: 315x8, 315x4, 275x10, 275x8
-Preacher Curl Machine: 85x12, 100x10, 100x8, 85x9
-One-armed Seated Cable Rows: 75x12, 100x12, 100x12, 120x8
-Lat Pulldown Machine: 100x12, 115x12, 130x10, 145x8
-Ran 5 mph for 10 minutes

[kkaustin812]

Diet for Sunday August 28th 2011:

2am- Waffle House- Chocolate Milk, Waffle (w/ syrup), Omlette (w/ ketchup & tobasco):


1113 calories/43.5g F/136g C/48g P

About noon:

1885 calories/103g F/221g C/33g P

3:30pm:

748 caloreis/3.5g F/76g C/100g P

Total: 3746 calories/150.5g F/433g C/180g P

I've been in need of groceries for days (my excuse for fitting that whole carton if Ice Cream in lol) and finally went today. Saw this:

I was like "Is this real life!?" Hope it taste good. Will try tomorrow.

[kkaustin812]

Training for Monday August 29th 2011:

-Barbell Bench Press: 195x9, 185x9, 165x10, 155x8 (1RM = 253.5; +6.0%)
-Barbell Shoulder Press: 115x6, 95x5, 75x12 (1RM = 138; -2.7%)
-Machine Tricep Extensions: 75x12, 100x8, 115x4
-Ran 5mph for 10 minutes

I've decided to try 3 sets per exercise. Im just not recovering fast enough (my calculated 1RM went down for shoulder press for instance). If this doesn't work I'll modify my routine to a a frequency of once every 5 days instead of 2 times per week.

At night I walked to the gym and just for the heck of it:
-Barbell Close Grip Bench: 185x8, 225x1

[kkaustin812]

Diet for Monday August 30th 2011:

Broke my 26 hour fast slightly after 5pm:

680 calories/32g F/76g C/20g P

Then 2 navel oranges and a tub of 1% Cottage Cheese: 592 calories/7g F/45g C/86g P

6 Smores Pop Tarts & 1% Milk:

1393 calories/34.5g F/240g C/34g P

Went to KFC w/ friends:

1160 calories/36g F/129g C/80g P

I consumed all of the above food in under 90 minutes

Daily Total: 3825 calories/109.5g F/489g C/219g P <---exceeded my caloric goal slightly but that's fine.

[kkaustin812]

Training for Tuesday August 30th:

-Barbell Squat: 285x12, 315x9, 275x12 (1RM = 409.5; +2.6%)
-Decline Crunch: BWx16, (BW+10)x8, BWx16
-Calf Press: 80x20, 85x20, 85x20
-Ran 5mph for 10 minutes

[kkaustin812]

Diet for Tuesday August 30th 2011:

Breakfast around 8:30am:

1120 calories/52g F/156g C/16g P

I enjoyed Phish Food and will probably buy it again. Still liked Cake Batter better.

During Calculus I got a PB&J, Whole Milk and a Turkey Wrap from the cafe':


1313 calories/61g F/147g C/57g P

Later I had a bowl of Cookie Crisps w/ milk (and a little whey):

Also had a tub of 1% Cottage Cheese: 1317 calories/18g F/172g C/114g P

Total: 3750 calories/131g F/476g C/187g P

[kkaustin812]

Training for Wednesday August 31st 2011:

-Chin-ups: BWx8, BWx4, BWx4
-Barbell Bent Over Rows: 135x12, 165x10, 185x6 (1RM = 222; -3.9%)
-Barbell Curls: 85x12, 85x9, 85x7 (1RM = 119; +7.7%)
-Ran 5mph for 13 minutes

[AWD_TURBO]

Damn solid eats son. I wish I could fit more pop tarts in my Macros.... cutting

Side note, I have the same water bottle and food scale haha.

[kkaustin812]

Damn solid eats son. I wish I could fit more pop tarts in my Macros.... cutting

Side note, I have the same water bottle and food scale haha.

Yea man, Pop Tarts are one of my go to foods lol.

I got the water bottle for free from bodybuilding.com when I used to dump money into supps lol. The scale came from wally world.

[kkaustin812]

Diet for Wednesday August 31st 2011:

lololol so today, if I were trying to fulk, would be a great success. Seeing as Im not trying to fulk though, it was a failure. Not a single phuck has been given though.

lol so 3am:


And a tub of 1% CC: 1558 calories/25.5g F/219g C/112g P

History class breakfast was whey and Cherry Pop Tarts:

520 calories/11g F/79g C/28g P

PWO Ben & Jerry's:

1440 calories/104g F/108g C/24g P

As good as Peanut Butter Cup was Istill enjoyed Cake Batter better. PB Cup wasn't worth the calories.

about 6pm:

Turkey w/ WF BBQ sauce. At this point I had met my macros/calories... but it didn't end there.

About 9pm I was starving soooo I had more turkey/BBQ sauce, at that point: 3971 calories/145.5g F/416g C/245g P

Then about 10pm my friends got me to go get chinese with them. I thought "why the heck not.":



3.5 minutes later



and then 30 minutes later I was still hungry and had effectively triggered a binge, so:


so I probably broke 6 or 7k today. Hopefully, PRs will be shattered the rest of the week. I haven't binged in a while and kind of have a problem with it so Im not going to let it bother me.

[batis]

good job with those photos i wish we had those kind of food in cyprus.

anyway isn't that you are eating too much of sugar for a bb?

[JHarden]

Keep up the good work man. I'll be lurking.

[lovingit]

I have not had scrambled eggs in ages and now I want some.

And I have the same food scale as you!

[oats_addict]

Interesting food choices man, taking IIFYM to the max, whatever works for you.

Binging is never good though, but when you're hungry, you're hungry. Simple as that.

Solid workout numbers too!