csj's skinny fat transformation journey ~

[csj]

About ME

Not too much of an athletic background, played some tennis as a kid never too intense. Diagnosed w/ pretty severe asthma as a baby and early years and spent MUCH time in the hospital and really had a protective mother when it came to any sports because of it (wanted to play soccer and hockey.....)

Body was real normal as a kid (6-11) and then from there on I was REAL chubby eating candy and fast food every day (no joke).

Been training for 2.5 months now pretty serious diet wise and just finding out what my body's limits are (ive definitely crossed them). Still pretty weak in terms of strength despite efforts . Gained 10-12 lbs in that 2.5 months tho!

Got to be from total fat and chubby to a skinny fat (too much calorie restriction) from waaaaay too much cardio

WHAT BUGS ME ABOUT IT ALL: i get comments like "your so skinny" .. its like no if you saw me w/o a shirt you'd not be saying such a thing.. I try to forget about it

Stats
Age : 18
Height : 5'10
Weight : 151 lbs
BF : 12-15%?
body type : endo-meso

Supplements
-isolate whey
-multivitamin - jamiesons
-extra vitamin C
-just bought creatine (Purple K)
-BSN syntha 6 (slow digesting stuff)

Nutrition
A normal day (STRICT):
meal 1 - 8-10 egg whites, banana or strawberries or apple, whole wheat toast w/ natural PB or becel
meal 2 - 4-6 oz chicken w/ 2/3 cup oatmeal
meal 3 - 4-6 oz chicken w/ 1 cup oatmeal
meal 4 - post workout - whey + banana
meal 5 - whatever is for dinner. Usually fish, steak, chicken with brown rice, potato or sweet potatos and green salad
meal 6 - whey/casein shake w/ whole wheat toast w/ natural PB
meal 7 - before bed - BSN syntha 6
I tried doing a fitday; http://www.fitday.com/WebFit/PublicJ...l?Owner=cro0sh
calories from 2600 to 3200

its close to that ^^ and i add in skim milk whenever to any meal or in between meals.

Pictures

Although I dont like posting these, im going to anyways.
Check me out @ (LOL)

lil shoulder growth http://img213.imageshack.us/img213/2...ture007hm6.jpg
bicep or lack of http://img78.imageshack.us/img78/1790/picturenx8.jpg
where da abs
http://img133.imageshack.us/img133/4...ture003kh7.jpg

Training

Recently switched to:
Monday - lower
Tuesday - upper
Wednesday - rest
thursday - lower
friday - upper
rest
rest
repeat

LOWER EXERCISES: EVERYTHING 3x8-12
Leg press warmup (not 3 sets, just 1 light)
Squats
Standing Single Calf Raise
Lying Leg Curl or deadlifts (likely not to do deadlifts, i have a life long lower back pain issue.. but I'm going to start attempting in 3 weeks from now and make SURE i get proper form)
Lunges - static
Leg extensions
UPPER EXERCISES: EVERYTHING 3x8-12
Pushup warmup usually only 10-15
Bench Press (usually go heavy, 6-8)
bent over rows
close grip bench
reverse fly machine
db military press
lateral raise

as far as cardio goes ive kind of taken the "gotta go one way" in the sense that i limit my cardio to 1-2 x a week of low intensity. although I threw in some HITT last week

Goals
-gain 6-10 lbs over the summer
-have working sets in bench press anywhere from 140-160
-long term: 170 lean (attainable I think)
-to feel better about myself overall

let it begin! first entry coming on thursday

[xtreme3384]

skinny fat? you look normal bro.
your workout program looks pretty solid

looking forward to your first entry!

[csj]

thanks manG that kinda cheers me up

[csj]

- #01 -

Squats - 2nd time free-weight squatting with weight, I think my form was pretty on point.

135x12
140x11
140x11

Standing Single Calf Raise

40+BWx13
40+BWx13

Lying Leg Curl

100x9
100x8
100x7

Lunges - static

15lbs in each hand x 12
15lbs in each hand x 12

Leg extensions

105x11
105x11
105x11

Mood before workout: Even though I ate 1 cup of oatmeal and slept for 9.5-10 hours I suddenly got tired right after I ate.. ><

Comments/Intensity: I feel I worked pretty hard although my intensity wasn't at its peak like last leg workout because I took a friend that isn't a usual gym-goer but is motivated to go. I showed him things. aswell I forgot it was sunday and it was closing.. A mixture of the two = not a super good workout but decent.

funny **** though I took my friend and I made him do same **** I did (not same weight though because hes quite new) and he puked.. I feel bad

Quality of workout: 7/10.. Can do much better!

[csj]

Pushup "warmup"
x9

Barbell Bench Press
125x6
120x6
120x6

****in STALLED for 2-3 weeks at this spot. and then I lower by 5 pounds and can only push the same.. see below.. gonna dump barbell for a while

bent over rows

90x7
80x10
80x10

decided to change from close grip bench (from frustration of normal bench) to flat db bench

35 in each x 10
x8 ( this set was supersetted after reverse fly machine)
x11

i think i can use 40's next workout for sure. just had to get motion down

reverse fly machine

60x11
60x11
60x11

db military press

25 in each hand x 11
30 in each hand x 6
25 in each hand x 8

lateral raise
15 in each hand x 10
15 in each hand x 10
15 in each hand x 9


Mood before workout: Feel normal, not tired or real energetic.

Comments/Intensity: Angry pretty much the whole time because I've increased my eating since last workout and haven't pushed anymore on the bench press. Been stuck for 2-3 weeks. I just changed to this routine so hopefully something changes..... Going to completely ditch barbell bench for a little while I think and put in 4 sets of DB bench and then throw in 2 sets of dips till failure.

Quality of workout: 6/10.. Not seeing improvements in much over course of 2-3 weeks.

Going to eat more!