Tye's Lean Mass Diet Journal

[Tye40]

I am on jumping on board with all of you Scivation junkies and starting the lean mass diet. Derek has hooked me up with the 3500 cal plan. I am in the learning phase on converting cals to servings as of now so if my #?s don?t tie exactly in the beginning, bear with me.

A little background on me:
Age: 25
Height: 5?9?
Weight: 194
BF%: 9%
Waist: 33?
Chest:41.5?
Bi?s: 17.75?
Thighs: 25?
Calves:17?

I have been lifting since I was a freshman in HS w/ about the last 3-4 years being the most serious. About 1 month ago I was in the gym and one of the trainers asked me what I was going to do with the size I had gained and suggested I look into getting on stage. The thought of stepping on stage in a competition had never once crossed my mind. I started looking into the sport of bodybuilding and have since become obsessed. I figured if I was going to devote the time I was going to do it right so I looked up an old trainer friend of mine who has trained a few bb?ers. I trained with him about 4 years ago and he completely changed my diet and my view on fitness. Being a former prison guard he has the temperament to push me to get those last few reps. We assessed my weakest points and set a WO plan for 3 days a week in his gym and the ?off? days I go to another gym closer to home. I am looking at competing in June of 2009 giving me plenty of time to put on some lean mass before getting shredded.

[Tye40]

Sunday 7/6

Cardio and arms

25 min. low intensity cardio

ez bar curls and rope press downs
warmup
1x15x85 rope press down
1x15x60 curls

1x15x90 rpd
1x15x70 curls

1x15x100 rpd
1x12x80 curls

1x12x110 rpd
1x12x80 curls

Skull cushers and standing db curls
1x15x70 sc
1x12x35 curls

1x15x80 sc
1x10x35 curls

1x12x80 sc
1x8x35 curls

1x12x80 sc
1x8x35 curls

Weighted dips and preacher curls
1x15x45 dips
1x15x70 pc

1x12x45 dips
1x10x80 pc

1x12x45 dips
1x8x80 pc

[Tye40]

Monday 7/7

Legs

Squats and Hamstring curls
Warm up
1x15x190 squats
1x15x80 curls

1x15x255 squats
1x15x90 curls

1x12x275 squats
1x12x95 curls

1x10x295 squats
1x12x100 curls

1x8x295 squats
1x10x105 curls

Single leg squats
4x15x15

Leg extensions
2x12x90,100
2x10x110,120

Calves
3x25x90 press
3x15x140 press

6x20-25x45 seated calf press

Grub for the day

1. 2 whole eggs
4 egg whites
1 WW english muffin
1 tbspn honey
2. 1 scoop whey
1/2 cup fresh broccolli
18 whole almonds
3. 1 cup WW pasta
6 oz chicken
4. 8 oz chicken breat
1 cup asperigus
1/2 cup ww pasta
5. looks just like meal 2
6. 10oz chicken breast
1 cup brown rice
1 cup steamed veggies
7. 2% milk
20 almonds
apple

I have not yet crunched the #'s on this and I am sure it will not hit the 3500 cal. goal. I am working on getting the servings weighed out and tuned in. This will take a little time and patience I am sure but once I've got it figured out it should roll pretty smoothly.

[Beast]

Welcome to the forum! If you need anything just holler.

[Scivation]

Bulking on this program got both Derek and I up to over 230lbs and we both could still see our abs!

Lean Mass Diet RULES and you will get results....AWESOME results!

WELCOME!

[Tye40]

Originally Posted by Beast

Welcome to the forum! If you need anything just holler.

Thanks man.

Originally Posted by Scivation

Bulking on this program got both Derek and I up to over 230lbs and we both could still see our abs!

Lean Mass Diet RULES and you will get results....AWESOME results!

WELCOME!

Thanks follow along and you'll see some results.

[Tye40]

Tuesday 7/8

Abs and arms

Rope press downs & ez bar curls
1x20x70 RP
1x15x60 curls

1x15x90 RP
1x15x60 curls

1x15x95 RP
1x12x70 curls

1x12x105 RP
1x10x80 curls

1x10x110 RP (burn out 1x6x90, 1x6x70)
1x8x90 curls (burn out 1x6x80, 1x6x60)
The last set with the burn outs was a motha!

Cable skull crushers & db curls
1x20x95 csc
1x12x30 curls
1x15x105 csc
1x12x30 curls
1x12x115 csc
1x10x35 curls
1x12x120 csc
1x8x35 curls

Single arm cable kickbacks & preacher curls (machine)
3x12x30 kickbacks
1x10x80 curls
1x8x90 curls
1x6x100 curls

Hanging leg raises & oblique crunches
3x20 leg raises
3x30 each side Obliques

Crunches
1x30

This arm workout was killer. I have never had a pump in my bi's like I did today.

[Tye40]

Wed. 7/9

30 min cardio

1x15 pull ups
1x10 pu
2x8 pu

3x20 dips

3x20 push ups

Eats:
Moving into a new house has made my grub hard to keep up with but for the most part I found a way to get it all in, just had to modify things a little.

1. 1 serving cytogainer mixed with low fat milk
24 almonds
1 banana
2. 3 whole eggs
5oz ham
1/2 cup oatmeal
3. 8oz chicken breast
1/2 cup corn
1/2 cup green beans
WW bread
4. 6oz turkey breast
15 almonds
WW bread
1 banana
5. 6oz chicken
lettuce
spinach
6. 8 oz chicken breast
3/4 cup squash
3/4 cup sweet potatoes
1/2 cup asparigus
__________________

[Tye40]

Thursday 7/10
Tried to make it to the gym twice yesterday and got "blocked". Going to have to make it up on Sunday.

Eats:
1. 2 whole eggs
6 whites
4tbp peanut butter
1 pear
1 english muffin
2. 2 scoops whey
20 almonds
1 apple
3. 6oz chicken breast
1 cup sweet potatoes
3/4 cup asparigus
4. 6oz turkey breast
1 cup sweet potatoes
1 cup asparigus
20 almonds
5. 6 oz turkey breast
1cup sweet potatoes
6. 6 oz shrimp
1 cup brown rice
1 cup green beans
__________________

[FitIron]

HEYYYYYYYYY Tye, welcome bro!

You'll like the contest prep section bro, this place is the bomb!

Tons of support and encouragement.

Best of luck to you.

Time to get nasty!

[big blind jay]

Hey man looks good, I am looking to do my first show next year also. I am curious, why don't you have any fats in meals 5 and 6?

[Tye40]

Originally Posted by FitIron

HEYYYYYYYYY Tye, welcome bro!

You'll like the contest prep section bro, this place is the bomb!

Tons of support and encouragement.

Best of luck to you.

Time to get nasty!

Sup Fit, lots of energy in this place to feed off of.

Thanks for the welcome man.

[Tye40]

Originally Posted by big blind jay

Hey man looks good, I am looking to do my first show next year also. I am curious, why don't you have any fats in meals 5 and 6?

Sweet, what month are you looking to compete?

The last 2 meals yesterday sucked for me. I was going to go to the gym at lunch but didn't make it. Then I figured I would go home and eat then go to the gym but my daughter was sick so I had daddy duty. The lack of fats were a mistake not intentional, I was just all over the place. I did however eat some sweet potatoes that I cook with Olive oil, so I did get a little fat.

[vbsunbum1]

Well Heyyyyy! Looks who's over HERE now!

Great to see you journaling here as well!

[FitIron]

Originally Posted by Tye40

Sweet, what month are you looking to compete?

The last 2 meals yesterday sucked for me. I was going to go to the gym at lunch but didn't make it. Then I figured I would go home and eat then go to the gym but my daughter was sick so I had daddy duty. The lack of fats were a mistake not intentional, I was just all over the place. I did however eat some sweet potatoes that I cook with Olive oil, so I did get a little fat.

Originally Posted by vbsunbum1

Well Heyyyyy! Looks who's over HERE now!

Great to see you journaling here as well!

Not that other sites are not useful, but this is the place to be if a person has any competition plans what so ever....

[big blind jay]

Well there are 2 shows that i am lookin at , just going by this years schedule one is in august and one is in oct. The one in oct is closer to me but we'll see how the prep goes. Thats cool about the food its all good i was just curious. How old is your daughter? I have a 2 year old girl.

Originally Posted by Tye40

Sweet, what month are you looking to compete?

The last 2 meals yesterday sucked for me. I was going to go to the gym at lunch but didn't make it. Then I figured I would go home and eat then go to the gym but my daughter was sick so I had daddy duty. The lack of fats were a mistake not intentional, I was just all over the place. I did however eat some sweet potatoes that I cook with Olive oil, so I did get a little fat.

[Tye40]

Friday 7/12

Chest, back and shoulders
Warm up
1x20x135 bp
1x20x100 lat pulls
1x20x40 db shoulder press

4x20,15x205,225 bp
4x20,15x125,135
4x15,12x50

DB incline, seated cable rows, lat raises(front and side), rear delt raises.
4x15x60 db inline
4x125 cr
4x12x15 lat raises and rear delt raises

Pushups
3x20 slow and deep

Supplements
Vasocharge and Xtend

Diet: 3500 Lean Mass Diet

The diet is pretty vague. I didn't have an internet connection to update this weekend.

[Tye40]

Saturday 7/12

30 min. cardio

Calves
3x25x90 calf press
2x20,15x140 cp

4x20x90 seated calf press

Abs
4x20 knee raises

3x30,25 suitcase crunches

4x20 opposite elbow to knee crunches

Supplements
Vasocharge
Xtend

Diet: 3500 Lean Mass Diet

[FitIron]

Excellent workout bro!

What's the plan for today?

[Tye40]

Originally Posted by big blind jay

Well there are 2 shows that i am lookin at , just going by this years schedule one is in august and one is in oct. The one in oct is closer to me but we'll see how the prep goes. Thats cool about the food its all good i was just curious. How old is your daughter? I have a 2 year old girl.

My little one is 15 months and I am sure you know exactly how they can dictate your schedule at times.

[Tye40]

Originally Posted by FitIron

Excellent workout bro!

What's the plan for today?

Hey man I was just about to go check out your journal.

Gonna rip up the legs today!

I have to compress my week into four days due to some business travel this weekend. We'll see how it goes.

[big blind jay]

Cool, yeah man I know how it can be sometimes. I stay at home with my daughter so my eating and lifting revolves around her schedule, I workout when she takes her naps.

Originally Posted by Tye40

My little one is 15 months and I am sure you know exactly how they can dictate your schedule at times.

[Tye40]

Originally Posted by big blind jay

Cool, yeah man I know how it can be sometimes. I stay at home with my daughter so my eating and lifting revolves around her schedule, I workout when she takes her naps.

Props to you for being a stay at home dad, that isn't an easy job.

[FitIron]

Originally Posted by Tye40

Hey man I was just about to go check out your journal.

Gonna rip up the legs today!

I have to compress my week into four days due to some business travel this weekend. We'll see how it goes.

Go for bro....RIPPING it up is the ONLY way....

[big blind jay]

Thanks bro, I didn't really have much choice, its alot easier for my wife to find a job and get back and forth to work, not too many jobs for blind guys out there, and i make enough from the VA in disability to not really need to work. but I enjoy staying home with her most of the time.

Originally Posted by Tye40

Props to you for being a stay at home dad, that isn't an easy job.

[Tye40]

Monday 7/14

Legs
I went to the gym with every intention of ripping it up and started out well. On the first set of single leg squats I felt a pinch in my lower back and things went down hill from there. I am just hoping that this pain isn't serious.

Leg Press and Hammy curls
Warm Up
2x15x85 lp
2x15x70 hc

5x15,12,10x95,105,115,125
5x15,12,10x85,95,105,115

Single leg squats
3x12x30
2x10x40

Leg press
3x18,15x4 plates on each side

That was all the lower back could handle.

[vbsunbum1]

Tye-

I'm so sorry about the pinch in your back! The workout you were able to crank out looks great though!

Drink your Xtend ...hope it's a fluke and you're back to normal tomorrow.

[Tye40]

Originally Posted by vbsunbum1

Tye-

I'm so sorry about the pinch in you back! The workout you were able to crank out looks great though!

Drink your Xtend ...hope it's a fluke and you're back to normal tomorrow.

Thanks Dawn, this usually goes away in a day or so, but hurts like hell in the mean time.

[Tye40]

Monday 7/14

Eats:

1. 3 whole eggs
1 cup oatmeal
8 oz lowfat milk
2. 2 scoops whey
20 almonds
6 oz lowfat yogurt
3. 8 oz chicken breast
8 oz asparigus
1 banana
4. 7 oz lean pork chop
1cup squash
20 almonds
5. 2 scoops whey
20 almonds
apple
6. 8 oz ground turkey
1 cup ww pasta
1/2 cup tomatoes
7. 6 oz lowfat yogurt
1/3 cup walnuts
8 oz lowfat milk

[vbsunbum1]

Originally Posted by Tye40

Monday 7/14

Eats:

1. 3 whole eggs
1 cup oatmeal
8 oz lowfat milk
2. 2 scoops whey
20 almonds
6 oz lowfat yogurt
3. 8 oz chicken breast
8 oz asparigus
1 banana
4. 7 oz lean pork chop
1cup squash
20 almonds
5. 2 scoops whey
20 almonds
apple
6. 8 oz ground turkey
1 cup ww pasta
1/2 cup tomatoes
7. 6 oz lowfat yogurt
1/3 cup walnuts
8 oz lowfat milk

Eats look great Tye...how's your back???