From Chunky to Skinny, Now lets build some mass!

[DTrulez616]

BIO:
Well, I started losing weight about 2 years ago when I hit 185 and was really chunky. I dieted down to about 177 before Sophmore year and was down to 170 by the end of the year. Over the summer before Junior year of High School I got down to 158 and did Cross Country and got really good at it. Did track all year this past year. I was about 155 at the beginning of track season and I started to become obsessed to have a great looking body. So I started searching for answers. I started lifting for the first time in April of this year and became really obsessed with dieting and before I knew it I was 140. Now im recovering from an Eating Disorder and ready to get serious about gaining some mass.

Height: 5'10'' 1/2
Weight: 140

Split:
Arms/Abs
Back/Calves
Chest/Shoulders
Legs/Forearms

Supps:
ON Whey Protein
Super Advance Body Fortress Whey Protein
ON Casein Protein
I may add more to this

Diet:
Im starting at 3,000 calories and im gonna work from there by how Im gaining.

Comments:
Cross Country is about to start and I dont know if that may interfere with this because ill really be pressed from time with school starting. I may do it for a little and see how things go but if its interfering with this then ill quit because id rather do this. I do my workouts M, Tu, Th, Fr. I do Long distance cardio of anywhere from 5-8 miles on W and Su. Sa is my complete off day.

[DTrulez616]

Heres the routine:

Abs/Arms:
Weighted Cable Crunch 3X15
Crunch 2X20
Ab Ball 2X20
Leg Raises 2X12
V-Up 2X20
Hammer Curls 3X10
Overhead Dumbbell Tricep Extension 3X10
Preacher Curl 3X10
Palms-Down Grip Cable Pushdown 3X10
Reverse Curls 3X10
Palms-Up Grip Cable Pushdown 3X10
Dumbbell Curls 2X12
Palm Up One Arm Cable Pushdown 2X12

Back/Calves:
Weighted Cable Crunch 3X15
Dumbbell Bent Over Rows 3X10
Wide Grip Palm Foward Pulldown 3X10
Pullovers 3X10
Wide Grip Pulldown Reverse Grip 3X10
Seated Cable Row 3X10
One Arm Dumbbell Row 3X10
Seated Calf Raise 3X12
Standing Calf Raise 3X12
Deadlift 3X8

Chest/Shoulders:
Weighted Cable Crunch 3X15
Inclined Bench Press 3X10
Flat Bench Press 3X10
Dips 3X10
Narrow Grip Flat Bench Press 3X10
Cable Flyes 3X10
Dumbbell Military Press 3X10
Upright Row 3X10
Front Delt Dumbbell Raise 3X10
Front Delt Barbell Raise 3X10
Incline Side Delt Dumbbell Raise 3X10
Front Delt Cable Raise 3X10
Side Delt Raise 2X12

Legs/Forearms:
Weighted Cable Crunch 3X15
Squat 3X10
Leg Press 3X10
Barbell Lunges 3X10
Seated Leg Curl 3X10
Leg Extention 3X10
Laying Leg Curl 3X10
Hack Squat 2X12
Standing Calf Raise 4X12
Reverse Wrist Curls 3X10
Wrist Curls 3X10

[DTrulez616]

AUGUST 10th

Weight after bathroom and before Breakfast: 139.1

Workout:
5.25 mile jog
Random Walking with friends

Comments:
Today was Sunday so no lifting today but I got some cardio in. Only doing it because of Cross Country. A little while later my friends wanted to take a walk around town so I joined. Walked for about an hour then I went home because it started to down pour. Starting to right my second album. I didnt tell you guys im a guitarist. Thats my main passion in life so thats the one thing I dont want lifting to interfere with which it shouldnt. Anyways, I found a lifting partner and our first lift together will be tomorrow.

[MarkVI]

AUGUST 10th

Weight after bathroom and before Breakfast: 139.1

Workout:
5.25 mile jog
Random Walking with friends

Comments:
Today was Sunday so no lifting today but I got some cardio in. Only doing it because of Cross Country. A little while later my friends wanted to take a walk around town so I joined. Walked for about an hour then I went home because it started to down pour. Starting to right my second album. I didnt tell you guys im a guitarist. Thats my main passion in life so thats the one thing I dont want lifting to interfere with which it shouldnt. Anyways, I found a lifting partner and our first lift together will be tomorrow.

In, 5.25?! nice, but it's gonna be impossible to add LBM unless you eat eat eat.

[DTrulez616]

Also, I forgot to add that I am taking a Multi. Any other supps? I was thinking of getting either NO-Xplode or Purple Wraath.

[MarkVI]

Also, I forgot to add that I am taking a Multi. Any other supps? I was thinking of getting either NO-Xplode or Purple Wraath.

I would vote NO explode personally -- I responded great to that, always had a good workout with it.

[DTrulez616]

MONDAY: AUGUST 11TH

Weight in the morning before food: 137.1

Pre Workout Meal:
2 Eggs
1/4c Egg Whites
1c Oats
1 Scoop Whey
Salsa for eggs

Calories: 600 Fats: 15 Carbs: 59 Protein: 52

WORKOUT:
Cable Crunches 3X10 100lbs
Incline Crunch 2X20
Ab Ball 2X20
Leg Raises 2X12
V-Up 2X15
Hammer Curls 3X10 25lb each arm
Overhead Dumbbell Tricep Extention 3X10 25lbs
Precher Curl w/ Curl Bar 3X10 50lbs
Palms Down Grip Cable Pushdown 3X10 50lbs
Reverse Curls w/ Curl Bar 3X10 40lbs
Palms Up Grip Cable Pushdown 40lbs
Curls 2X12 25lbs each arm
Palm up One Arm Cable Pushdown 2X12 10lbs

POST WORKOUT MEAL:
2c Golden Grahams
8oz Skim Milk
1 Scoop Whey

Calories: 450 Fats: 4 Carbs: 68 Protein: 36

COMMENTS:
Today was my first day with my new lifting buddy. Me and him did the same workout. I woke up today and weighed in 2 pounds less than yesterday, WTF. Anyways, this workout went a little longer than usually because he was with me but Im glad I finally got someone to train with. I had to walk 10 minutes to get home in a TStorm. I got home and had a bowl of Golden Grahams with some Whey Protein thrown on top. My plans for the rest of the day are to get some of my new album going, and I might go see Pineapple Express tonight with some buddies. I saw the preview for it when I went to see Step Brothers and it looked hilarious. If we dont go tonight then Ill probably be here lurking around and posting over on the nutrition forums.

[MarkVI]

Wow -- losing weight? Those big runs are wasting you away more than ya think....


If you haven't gained weight at 3k so far, I would suggest upping it by 500.....you're prolly going to have to run around 4 to really gain anything.

Have fun @ the movie -- I know some guys who said it was hilarious -- smuggle in some awesome food to eat during the movie....my favorite is a whole keilbasa lol

[DTrulez616]

Wow -- losing weight? Those big runs are wasting you away more than ya think....


If you haven't gained weight at 3k so far, I would suggest upping it by 500.....you're prolly going to have to run around 4 to really gain anything.

Have fun @ the movie -- I know some guys who said it was hilarious -- smuggle in some awesome food to eat during the movie....my favorite is a whole keilbasa lol

Lol, Keilbasa, I have some in the fridge, sounds like a good idea.

MEALS EATING NOW:
Sorry, no camera

6oz Ground Turkey
1 WW English Muffin
1oz Almonds

Calories: 490 Fats: 22 Carbs: 30 Protein: 42

[IGF-WON]

why do you do so much volume? just do more fullbody stuff to lay a foundation.

[MarkVI]

why do you do so much volume? just do more fullbody stuff to lay a foundation.

This is 1 day, and he only does about 9 sets per muscle group.

I've seen his other days and they're fine -- plus he has muscle memory so he doesn't need to "build a base again".

[DTrulez616]

why do you do so much volume? just do more fullbody stuff to lay a foundation.

Yeah, I did full body 3 times a week from April to the end of June. Then I started this split about a couple weeks ago.

[DTrulez616]

I would vote NO explode personally -- I responded great to that, always had a good workout with it.

Would you say I need NO-Xplode though or should I just save my money and use it on Casein and Whey?

[friedrice683]

save money and get more food/protein powder. pre workout supps never needed

[DTrulez616]

save money and get more food/protein powder. pre workout supps never needed

What about the CL products youre using, how are those?

[MarkVI]

save money and get more food/protein powder. pre workout supps never needed

I agree with this -- if the $ is in question, then buy steak.

if not the get it -- what NO explode does for me is make each workout worth $....i am not gonna waste a work out AND cash

[soundcheck129]

What about the CL products youre using, how are those?

White flood is supposed to be awesome, No-Xplode seems to get a lot of complaints due to how quickly you can build a tolerance to it. I'd save my money and put it towards food, but it's your call. You seem dedicated enough not to need stims to get a good workout anyway.

[DTrulez616]

Well, off to the gym for back day. Gonna get my little brother whos 14 onto Rippetoes today also.

[DTrulez616]

TUESDAY: AUGUST 12TH

Pre Workout Meal:
1c Oats
2 TBSP Natty Peanut Butter
1 Scoop Whey
Calories: 620 Fats: 25 Carbs: 63 Protein: 42

WORKOUT:
Cable Crunches 3X15 90lbs
Incline Crunch 3X15
Incline Leg Raises 3X15
Seated Calf Raise 3X12
Standing Calf Raise 3X12 245lbs
Dumbbell Bent Over Rows 3X10 25lbs each arm
Wide Grip Palm Foward Pulldown 3X10 70lbs
Pullovers 3X10 35lbs
Wide Grip Pulldown Reverse Grip 3X10 70lbs
Seated Cable Rows 3X10 50lbs
One Arm Dumbbell Rows 3X10 25lbs each arm
Deadlift 185lbs X10
225lbs X10
225lbs X10

POST WORKOUT MEAL:
2c Wheaties
8oz Skim Milk
1 Scoop Whey

Calories: 410 Fats: 3 Carbs: 60 Protein: 38

COMMENTS:
My lifting partner never showed. I did take my brother down and showed him Rippetoes Starting Strength. Then I let him go on his own and did my workout. Workout felt pretty good. For some reason back day isnt necessarily easy, but its the day I dont feel much fatigue or soreness in the muscles I worked. I was gonna do a 1 rep max on deadlifts but I was tired after the first 3 sets. Still looking to add to my mini stack that right now only includes ON Whey and Body Fortress Whey w/ creatine. Ive been looking at Purple Wraath and I think I may be sold on that. Well, I got more of the album to work on. Last night I didnt get anything done because theres something wrong with my old guitar so I guess im gonna have to record everything with the 7 string. Didnt go last night to Pineapple Express but im probably going tonight. Also, whats your guys thoughts on me doing Cross Country? If I really want to gain weight then I dont think Cross Country would be a good idea. I need to think fast because it starts Monday August 18th.

[soundcheck129]

Workout looks good. I wouldn't worry about extra supps for now, espeically since your whey has creatine in it...and if you're gaining then there's no problem, right? I've been satisfied with the PW samples I've had though.

What kind of guitar is the 7-string? I play a bit too when I'm not on here. Pineapple Express kicks ass, you should enjoy it.

As for XC...you can gain while doing it, but you'll have to be sure you eat a lot and get enough rest. But if you want to make getting huge your first priority and don't mind giving it up, then you may want to give it a rest.

[DTrulez616]

Workout looks good. I wouldn't worry about extra supps for now, espeically since your whey has creatine in it...and if you're gaining then there's no problem, right? I've been satisfied with the PW samples I've had though.

What kind of guitar is the 7-string? I play a bit too when I'm not on here. Pineapple Express kicks ass, you should enjoy it.

As for XC...you can gain while doing it, but you'll have to be sure you eat a lot and get enough rest. But if you want to make getting huge your first priority and don't mind giving it up, then you may want to give it a rest.

Well the only reason why im worried about extra supps is because ive got the money now plus I want more motivation and i wanna be more focused in the gym.

The 7string is an Ibanez RG.

I was thinking of actually switching to Whole milk once Cross Country starts as Skim has only about half the calories of whole and is the same price but im worried about the extra saturated fats. I mean, I know sat. fats are good but I dont wanna go overboard with them but it would be cheaper calories.

[MarkVI]

That is way too much back work bro -- waaay too much.

Try this next time:

Deadlifts
BBrow - overhand
Lat pulldown

and if you have ANYTHING left in the tank, do some cable rows or pullups.....but you should really be fried after 2 or exercises.

My opinion of cross country is this, if you love it -- do it, just be prepard to eat 6000 a day if you want to add any muscle.....

If it's #2 on the priority list, then I'd say skip it and do lacrosse or something.

[IndianForeigner]

great stuff; sub'd; lovin' the pwo cereal meals

[DTrulez616]

That is way too much back work bro -- waaay too much.

Try this next time:

Deadlifts
BBrow - overhand
Lat pulldown

and if you have ANYTHING left in the tank, do some cable rows or pullups.....but you should really be fried after 2 or exercises.

My opinion of cross country is this, if you love it -- do it, just be prepard to eat 6000 a day if you want to add any muscle.....

If it's #2 on the priority list, then I'd say skip it and do lacrosse or something.

Lol, my school sux, we only have a girls lacrosse team.

[DTrulez616]

great stuff; sub'd; lovin' the pwo cereal meals

Thanks man, on my last reps of my last exercise thats all I think about is the cereal im about to have lol.

[soundcheck129]

Well the only reason why im worried about extra supps is because ive got the money now plus I want more motivation and i wanna be more focused in the gym.

The 7string is an Ibanez RG.

I was thinking of actually switching to Whole milk once Cross Country starts as Skim has only about half the calories of whole and is the same price but im worried about the extra saturated fats. I mean, I know sat. fats are good but I dont wanna go overboard with them but it would be cheaper calories.

Nice, I was lookin at the RGs but ended up with an Epi LP.

I wouldn't worry about the saturated fats, especially because you're active. However, I don't think that change alone would be enough to keep you gaining.

[DTrulez616]

Nice, I was lookin at the RGs but ended up with an Epi LP.

I wouldn't worry about the saturated fats, especially because you're active. However, I don't think that change alone would be enough to keep you gaining.

Well, I was thinking about the money I would have to spend on eating all this extra food. Im thinking of just keeping my normal diet and adding to it 1-2 big glasses of whole milk for about an extra 400-600 calories.

[MarkVI]

Well, I was thinking about the money I would have to spend on eating all this extra food. Im thinking of just keeping my normal diet and adding to it 1-2 big glasses of whole milk for about an extra 400-600 calories.

you're thinking of adding 600calories to gain? I think that would be good....but if you meant that 600 added on to cross country....bad idea, you'll need WAY more than that bro.


And I have a Martin D-16 GT, Epiphone Casino (originial), and American Telecaster.

[soundcheck129]

x2 on what Mark said, 600 extra cals wouldn't be enough - buy a big jar of PB - it's like 4 bucks and would help you pack on a lot more. Mark-how is the D-16? My dad has a D-28, plays like a dream.

[MarkVI]

x2 on what Mark said, 600 extra cals wouldn't be enough - buy a big jar of PB - it's like 4 bucks and would help you pack on a lot more. Mark-how is the D-16? My dad has a D-28, plays like a dream.

D16 is soooo nice. I forget what pickups I had installed but they're just incredible and it plays like air. I do mainly jazz melody on it because it is a lighter guitar with a skinny neck but oh man -- it sounds like a million bucks.

I tried out 30 martins before getting it and I almost went with the D-28 or D-45 but they were just not what I was looking for!

My casino is my favorite though....