Skinny to Beast journal

[mauls]

About Me

My whole life I have always been skinny. Which is strange because I've played about every sport available growing up. I've played football, soccer, baseball, golf, tennis, hockey (which I still currently play), wake boarding, snowboarding, and I currently race ATV's

From all of these sports, I've enjoyed a pretty rough childhood. I've broken my left collar bone 3 times, My right one once, Broken my wrist 3 times, Broken arm once, broken thumb, broken ring finger, broken ribs, 2 concussions, and knocked my teeth out a few times. I think part of this is because the severity of the sports, and the other part is my neglect for milk growing up. I never drank milk as a kid, it was always soda, so I rarely obtained a calcium source.

Goal

My venture here is to live a healthier life and feel better about my self. I'm 24yrs old, and I weigh approx 153 (8/10/08). When I graduated high school in 2002, I was 18 and I weighed 140lbs. So in 6 years I've only put on 10lbs of weight, which most of it when to my stomach due to poor diet and alcohol.

My goal is to gain muscle, and change my outlook on diet, and overall life. My weight goal is 165lbs. I have no interest in becoming a body builder, I just want to create a strong base, look healthy and strong, and be healthy and strong.

Diet

I will be updating my diet daily, my philosophy is, if it goes in my mouth, I'm writing it down.

We'll skip today, mainly because I had arby's after a late night of drinking. But tomorrow were back on the diet.

Workout

I typically workout Sunday - Thursday, and I will update it regularly.

Supplements

Muscle Milk - 3 shakes a day
Fish oil - 3000mg a day (3 pills x 1000mg each)
Centrum multi vitamin - 1 pill a day

Well this is my first journal so I hope to keep up to date with it, to help me reach my goal

[mauls]

I will post some pic's of before my workout journey, and the most current pic's of me, which were 2 weeks ago.

First picture is my before, the rest were taken 2 weeks ago.

[mauls]

legs

[mauls]

Monday 8/11/08

Got about 9 hours of sleep. Woke up at 10:30 am

Diet

Breakfast
8oz glass of water
Fish Oil Pill
Egg Burrito:
2 eggs
1/4cup skim milk
chopped green pepper
1/2 cup cheese
1 tortilla
1TBS salsa
Nutrition Facts:
Calories = 602.5
Fat = 53g
Carbs = 40.5g
Sugar = 6g
Protein = 34g

Snack
Protein Shake w/ milk
1 large orange
Nutrition Facts:
Calories = 380
Fat = 12g
Carbs = 27g
Sugar = 16g
Protein = 40g

Lunch
Chicken Breast & Brown Rice
Nutrition Facts:
Calories = 260
Fat = 4g
Carbs = 34g
Sugar = 0
Protein = 26g

Snack
Protein Shake w/ skim milk
Apple w/ peanut butter
Nutrition Facts: (Not counting apple)
Calories = 570
Fat = 33g
Carbs = 42g
Sugar = 20g
Protein = 48g

Dinner
Ham/Turkey Sand which
Fish oil pill
Nutrition Facts:
Calories = 270
Fat = 3g
Carbs = 32g
Sugar = 10g
Protein = 30g

Snack
Protein Shake w/ milk
Nutrition Facts:
Calories = 380
Fat = 12g
Carbs = 27g
Sugar = 16g
Protein = 40g


Totals
Calories = 2462.5
Fat = 117g
Carbs = 202.5
Sugar = 68g
Protein = 218g

Workout

Chest
12:15pm - 1:30pm
Dumbbell bench press:
100lbs x 10 reps
110lbs x 10 reps
120lbs x 8 reps

Dumbbell incline bench press:
90lbs x 10 reps
100lbs x 10 reps
100lbs x 10 reps

Dumbbell bench press:
70lbs x 10 reps
80lbs x 10 reps
90lbs x 10 reps

Dumbbell fly's
50lbs x 10 reps
50lbs x 10 reps
60lbs x 10 reps

Cardio (post workout)
1:30 minute warm up walk
7:05 minute mile sprint
1:30 minute walk cool down

Supplements

Fish oil pill
Muscle Milk
Centrum Multivitamin

[TPower81]

Are those weights for db press/incline/flys total db weight, or weight per hand.

Glad to see you got a journal up!

About your goals...an overall goal like that is nice, but do you have any shorter term more specific goals? I find bodybuilding/working out to be much easier to maintain in a lifestyle when I am constantly achieving and getting closer to smaller goals. I say this because change in body composition can take months, while an increase of 50lbs on your bench press, that doesn't necessarily show up on your chest yet, is an easy measured goal that you can use to keep yourself going.

Anyways, just a thought! Keep us informed...

[mauls]

All those weights are db total weight.

I guess the only goal I can think of right now is to bench my own body weight of 150lbs.

[mauls]

Tuesday 8/12/08

Got about 6 hours of sleep. Woke up at 8:30 am. I had to go out to the farm today, so my diet lacked bad. I was gone from 9am to 6pm.

Diet

Breakfast
Oatmeal w/ blue berries
Nutrition Facts:
Calories - 160
Fat - 2g
Carbs - 33g
Sugars - 13g
Protein - 4g

Lunch
2 BLT's
6 Cherry Tomatoes
Nutrition Facts:
Calories - 560
Fat - 20.1
Carbs - 63g
Sugars - 12.2g
Protein - 26.8

Snack
Protein Shake w/ milk
Nutrition Facts:
Calories = 380
Fat = 12g
Carbs = 27g
Sugar = 16g
Protein = 40g

Dinner
Bean Burrito
1 Clementine
Nutrition Facts:
Calories - 413
Fat - 11g
Carbs - 58.8g
Sugars - 4g
Protein - 19g

Snack
Apple w/ peanut butter
Nutrition Facts:
Calories - 250
Fat - 11.2g
Carbs - 32.3g
Sugars - 18g
Protein - 8.3g


Totals
TBA

Workout

Back & Upper Abs
No workout, fell asleep on accident

Supplements

Fish oil pill
Muscle Milk
Centrum Multivitamin[/QUOTE]

[mauls]

Wednesday 8/13/08

Well yesterday I didn't eat as much as I wanted, and ended up missing my workout from being exhausted from working on the farm.

Also I'm not going to include nutrition facts with my foods, it's to hard to keep track of and is time consuming.

Diet

Breakfast
Bowl of cheerios w/ skim milk
1 whole egg, and 2 egg whites, chopped green peppers, and cheddar cheese

Snack
Protein Shake
Small orange

Lunch
Chicken Breast w/ brown rice
2 tomatoes

Snack
Protein Shake w/ peanut butter

Dinner
Grilled chicken burrito

Snack
Peanut Butter & Jelly
Protein Shake

Workout

Back & Upper Abs
Pull ups:
10 reps
7 reps
5 reps
4 reps

Seated Cable Rows:
90lbs x 10
100lbs x 10
100lbs x 10

Wide Grip Lat pulldown:
100lbs x 10
110lbs x 10
110lbs x 8

One Arm Dumbbell Row:
35lbs x 10
40lbs x 10
45lbs x 8

Upper Abs
30 second rest in between each set
Crunch with feet off floor:
25 reps
25 reps
25 reps

Crunch:
30 reps
30 reps
30 reps

Toe Touchers:
25 reps
25 reps
25 reps

Cardio
7:00 minute mile

Supplements

Fish oil pill
Muscle Milk
Centrum Multivitamin[/QUOTE]

[mauls]

Thursday 8/14/08

Not too happy about my diet today

Diet

Breakfast
2 all wheat blueberry waffles
1 bowl of oatmeal
Fish oil pill

Snack
Protein Shake
Small orange
Multi vitamin

Lunch
2 slices of Pizza
1 Tomato
Snack
Protein Shake

Dinner
Tuna & Pasta cheese melt

Snack
Protein Shake
Grapes

Workout

Shoulder & Lower Abs
10:00am - 11:00am
Arnold Dumbbell Press:
40lbs x 10
45lbs x 8
45lbs x 6

Side Lateral Raise:
20lbs x 10
30lbs x 10
30lbs x 8

Front Lateral Raise:
30lbs x 10
30lbs x 10
30lbs x 10

Dumbbell Shrugs:
100lbs x 10
100lbs x 10
110lbs x 10

Lower Abs
30 second rest in between each set
Knee / Hip Raise On Parallel Bars
15 reps
15 reps
10 reps

Seated Leg Tucks
25 reps
25 reps
25 reps

Cardio
7:00 minute mile

Supplements

Fish oil pill
Muscle Milk
Centrum Multivitamin

[TPower81]

Diet doesn't look too bad really. Sure it can be better but like you said, you're not looking to become a bodybuilder, just want to build a strong base for life. With that being said, the only thing I see is not enough food protein sources (IE too many shakes).

What do you do for legs?

[mauls]

Ya I need to keep my protein intake high, It is kind of hard for me since I don't like a lot of protein packed foods such as cottage cheese, tuna, yogurt. But I will try to cram 1 or 2 chicken breast every day.

As for my legs, I missed them this week. I had a knee injury a few weeks back and couldn't even run. But it's been fine now for over a week, I just need to put it back in my routine.

[mauls]

Friday 8/15/08

About 7hrs of sleep, woke up ready to go to the gym.

Diet

Breakfast
Bowl of all grain cheerios w/ skim milk
Fish oil pill

Snack
Protein Shake w/ peanut butter
Small orange
Multi vitamin

Lunch
8oz steak with steam veggies
Handfull of grapes

Snack
Protein Shake
Apple & peanut butter

Dinner
Grilled Chicken Breast
Garlic pasta
Handful of Grapes

Snack
Peanut Butter & Jelly Sand which
Large Apple with Peanut Butter

Workout

Bi's/Tri's & Obliques
10:00am - 11:15am
Circuit 1: (Chinups then directly to One Arm Curl, 1 minute rest in between each)
Close Grip Chin Ups:
10 reps
7 reps
5 reps
One Arm Curl: (Arm not curling is kept at a 90deg bend)(Weight per arm)
20lbs x 10
20lbs x 10
20lbs x 10

Circuit 2: (1 minute rest in between set)
Incline Inner bicep curl: (Weight per arm)
20lbs x 10
20lbs x 10
20lbs x 10
Cable Hammer curls w/ rope attachment:
70lbs x 10
80lbs x 10
85lbs x 8

Circuit 3:(fast circuit: 30 sec rest)
Dumbbell overhand curl:
30lbs x 10
30lbs x 10
30lbs x 10
Hammer Curl
30lbs x 10
30lbs x 10
30lbs x 10
Curl
30lbs x 10
30lbs x 10
30lbs x 10

Tri's
Skull crushers:
40lbs x 10
45lbs x 10
45lbs x 10

Tricep Cable pushdown: (straight bar)
100lbs x 10
110lbs x 10
110lbs x 10

Tricep Cable pulldown: (Rope attachment)
70lbs x 10
80lbs x 10
85lbs x 8

Obliques
Dumbbell Side Bend:
45lbs x 10
45lbs x 10
45lbs x 10

Plate Twist:
25lbs x 15
25lbs x 15
25lbs x 15

Barbell Side Bend:
30lbs x 10
30lbs x 10
30lbs x 10

Supplements

Fish oil pill
Muscle Milk
Centrum Multivitamin

[mauls]

Saturday 8/16/08

Ahh the dreaded weekend is here. The weekend is the most troublesome for me. I consider saturday and sunday my off days and usually my diet goes off as well without trying. This being because I usually work then go to the lake and drink all evening. Also I'm stuck at work all morning with limited foods, so I will try to do my best on the weekends, and do awesome during the week.

While I'm in the office on the weekends I'm going to start doing body only workouts such as neck workouts and pushups etc..


Edit: I'm going to the chiefs game, so my diet will get out of whack. I'm just going to assume a lot of beer and nacho's.

Diet

Breakfast
2 Egg & cheese burritos with salsa

Snack
No snack

Lunch
Subway Spicy Italian 12" Sub

Snack
TBA
Dinner
TBA

Snack
TBA

Workout

Isometric Neck Exercise:
30seconds resistance on sides, front and back
example http://www.bodybuilding.com/fun/exer...ainMuscle=Neck

Supplements

Fish oil pill
Muscle Milk - out of muscle milk, more on order
Centrum Multivitamin

[mauls]

Sunday 8/16/08
Well yesterday wasn't that bad. I had less than 10 beers and didn't eat any junk food at the chiefs game. However I hardly ate that much at all, except for a lot of fruit. It wouldn't let me edit in my diet for yesterday, but it was nothing spectacular anyways.


Diet
Breakfast
2 Egg & cheese burritos with salsa

Snack
Apple

Lunch
Lasagna w/ garlic bread
Mashed Potatoes
Water

Snack
Bowl of all grain cheerios w/ skim milk
Peanut butter (low fat)& jelly w/ wheat bread
Glass of skim milk
Dinner
Grilled Pork
Bean burrito w/ reduced fat cheese, fat free refried beans and wheat tortilla
handful of grapes
fish oil pill

Snack
Orange
Fish oil pill


Workout
7:30pm
1 hour Ice hockey game

Supplements
Fish oil pill
Muscle Milk - out of muscle milk, more on order
Centrum Multivitamin

[mauls]

Monday 8/18/08
Got 10hrs of sleep, woke up focused and ready for the gym.


Diet
Breakfast
Egg burrito
-2 eggs (1 egg white), all wheat tortilla, skim milk, and low fat cheddar cheese
Fish Oil Pill

Snack(Post workout)
Protein shake
2 pieces of cantaloupe
Multivitamin
Lunch
Chicken Breast/Brown Rice/Steamed Veggies
Fish Oil Pill
Snack
Protein Shake
25 Almonds
1 Orange
Granola Bar
Dinner
Peanut Butter & Jelly
Salad

Snack
Protein Shake

Workout
Chest & Lower Abs
Pushups
25 reps
20 reps
20 reps

Dumbbell Bench Press
(Total Weight)
110lbs x 8
110lbs x 5
110lbs x 6

Dumbbell Incline Bench Press
(Total Weight)
80lbs x 10
90lbs x 10
100lbs x 8

Dumbbell decline bench press
(Total Weight)
80lbs x 10
90lbs x 10
90lbs x 10

Dumbbell Fly
(Total weight)
40lbs x 10
50lbs x 10
50lbs x 10
Upper Abs
Crunches w/ feet raised
25 reps
25 reps
25 reps
Crunches
30 reps
30 reps
30 reps
Toe Touches
30 reps
30 reps
30 reps
Cardio
7:05 minute mile
3:00 minute cool down walk
Supplements
Fish oil pill
Muscle Milk
Centrum Multivitamin

[mauls]

Tuesday 8/19/08

Diet
Breakfast
Bowl of oatmeal w/ 15 blue berries
Bowl of all grain cheerios w/ skim milk
Protein Shake
Fish oil pill
Lunch
9oz. Steak
Steamed Veggies
Snack
Protein Shake w/ spoonful of peanut butter
Dinner
Peanut Butter & Jelly
Granola Bar
25 Almonds
Snack(Post Workout)
Protein Shake
2 slices of cantaloupe
Multi-Vitamin
Late Night Meal(Too hungry, had to eat something)
South Beach Diet small pizza

Workout
Legs & Back (First leg workout since knee injury)
Legs
Smith Machine Squat
125lbs x 10
145lbs x 8
155lbs x 5
SeatedLeg Curls
130lbs x 10
140lbs x 10
150lbs x 10
Lying Reverse Leg Curls
60lbs x 10
70lbs x 10
80lbs x 10
Seated Calve Raises
70lbs x 15
70lbs x 15
70lbs x 20
Back
Pullups
10 reps
10 reps
8 reps
Cable Rows
110lbs x 10
120lbs x 10
130lbs x 8
Wide-Grip Lat Pulldown
110lbs x 10
110lbs x 10
120lbs x 8
One-Arm Dumbbell Rows(Weight per arm)
35lbs x 10
40lbs x 10
45lbs x 10
Hyper extensions (Back Extensions)
20lbs x 10
25lbs x 10
25lbs x 10
Cardio
10 minute stationary bike warm up ride - 2.4 miles/random setting/level 10
Supplements
Fish oil pill
Muscle Milk
Centrum Multivitamin

[mauls]

Wednesday 8/20/08
My legs are gonna be hurting after last night, they already feel week, and starting to get sore
Diet
Breakfast
1 whole egg w/skim milk, low fat cheese and hot sauce
2 slices of toast w/ jelly
1 blue berry all wheat pancake
Fish oil pill
Lunch
6" meatball sub from subway
Snack
Protein Shake w/ spoonful of peanut butter
Dinner
Chicken Breast / brown rice / steamed veggies
Apple w/ peanut butter
Snack
Protein Shake w/ skim milk

Workout
Shoulders & Lower Abs
Shoulders
TBA
Cardio
TBA
Supplements
Fish oil pill
Muscle Milk
Centrum Multivitamin

[mauls]

Thursday 8/21/08
Well I ended up skipping the gym last night, going to make up for it tonight and do shoulders and lower abs.
My legs are still killing me from my last legs workout

Diet
Breakfast
3 eggs, w/ hot sauce and cheese
1 bowl of all grain cheerios
Fish oil pill
Snack
Protein Shake w/ skim milk
Lunch
South Beach Diet Pizza
25 Almonds
Orange
Snack
Protein Shake w/ skim milk
Bean and cheese burrito w/ all wheat tortilla
Dinner
Peanut Butter & Jelly on wheat bread
Cheese rice w/ broccoli
Fish Oil Pill
Snack
Protein Shake w/ Skim milk & Scoop of peanut butter
Fish Oil Pill
Multivitamin

Workout
Shoulders & Lower Abs
Shoulders
Arnold Dumbbell Press(Weight per arm)
40lbs x 10
40lbs x 10
45lbs x 5
Side Lateral Raise (Weight per arm)
15lbs x 10
15lbs x 10
15lbs x 10
Front Two Dumbbell Raise(Weight per arm)
15lbs x 10
15lbs x 10
15lbs x 10
Smith Machine Overhead Shoulder Press
85lbs x 8
85lbs x 8
85lbs x 8
Smith Machine Shrugs
155lbs x 10
175lbs x 10
195lbs x 10
Front Dumbbell Raise w/ Twist (Weight per arm)
15lbs x 10
15lbs x 10
15lbs x 10
Lower Abs
Reverse Crunch
25reps
25reps
25reps
Hanging Knee Raise
25reps
25reps
25reps
Seated Leg Tucks
25reps
25reps
25reps
Cardio
3 miles on elliptical in 20:05 minutes
Supplements
Fish oil pill
Muscle Milk
Centrum Multivitamin

[mauls]

Friday 8/22/08
Ready to pump the hell out of my arms

Diet
Breakfast
Bowl of all grain cheerios
2 scrambled eggs w/ hot sauce
Fish oil pill

Snack
Protein Shake
Cantaloupe
Multi vitamin

Lunch
Chicken Breast
Green Beans
Brown Rice

Snack
Protein Shake

Dinner
Burrito w/ refried beans, cheddar cheese, all wheat tortilla
Cheddar rice & Broccoli
Apple & Peanut Butter

Snack
Protein Shake w/ skim milk

Workout
Bi's/Tri's & Obliques
10:00am - 11:30am
Circuit 1: (Chinups then directly to One Arm Curl, 1 minute rest in between each)
Close Grip Chin Ups:
10 reps
8 reps
6 reps
One Arm Curl: (Arm not curling is kept at a 90deg bend)(Weight per arm)
20lbs x 10
20lbs x 10
25lbs x 8

Circuit 2: (1 minute rest in between set)
Incline Inner bicep curl: (Weight per arm)
25lbs x 10
25lbs x 10
25lbs x 10
Cable Hammer curls w/ rope attachment:
80lbs x 10
80lbs x 10
85lbs x 10

Circuit 3:(fast circuit: 30 sec rest)(Weight per arm)
Dumbbell overhand curl:
15lbs x 10
15lbs x 10
17.5lbs x 10
Hammer Curl
15lbs x 10
15lbs x 10
17.5lbs x 10
Curl
15lbs x 10
15lbs x 10
17.5lbs x 10

Tri's
Skull crushers:
40lbs x 10
45lbs x 10
50lbs x 10

Tricep Cable pushdown: (straight bar)
110lbs x 10
110lbs x 10
115lbs x 10

Tricep Cable pulldown: (Rope attachment)
80lbs x 10
80lbs x 10
85lbs x 8

Obliques

Dumbbell Side Bend:
45lbs x 15
55lbs x 15
60lbs x 10

Plate Twist:
25lbs x 10
30lbs x 10
30lbs x 10

Over Head Dumbbell Side Bend
25lbs x 10
25lbs x 10
25lbs x 10

Cardio:
3 Mile Run on Elliptical (18:25minutes)

Supplements
Fish oil pill
Muscle Milk
Centrum Multivitamin

[mauls]

Saturday 8/23/08[/color]
Yeah I know I really need to work on my weekend diet, it's just so hard with my work schedule
Diet
Breakfast
2 Eggs w/ hot sauce
1 biscuit w/ gravy
Lunch
Chicken breast sandwich w/ swiss cheese
Mashed potatoes w/ gravy
Snack
TBA
Dinner
TBA
Snack
TBA

Workout
Off Day
Supplements
Fish oil pill
Muscle Milk
Centrum Multivitamin