A Brazilian guy training log. - - Getting big for the hot summer!

[W.I.N.]

Hey guys I'll be starting my training log here today in order to have my progress written somewhere, I'd appreciate any comments/suggestions.

I'll tell you my story first, I was fat back in 2004, I was 14 yo and didn't know **** about bodybuilding, I was frustrated with my looks and I starved myself in order to loose weight, then I ended up becoming a skinny guy with a lil belly in 2005.

On the second semester of 2005 I started working out with a friend of mine who was in better shape than most people here on our age, at that time I didn't even know eating well was important, people would notice I was growing, in fact I grew faster than my friend, although I didn't surpass him, I was happy because I could change, but noob gains stopped.

Then summer came and I stopped working out, next year I would be inconsistent and eat so ****ing bad, I got fat again, I didn't notice it much, it was a bad year. Summer this year I finally looked at the mirror, and that fat guy was looking at me, I was like "hey wtf..."

So this year, in February when I started working out again, I searched about bodybuilding and learned more and more things about it, then I found bb.com and learned even more. I lost some weight and am now at a good bf to bulk, actually I've been bulking for a month now. Summer's coming in 7 months from now, I'll bulk for 5 and cut for 2, I know I won't be THAT big with only 5 months bulk but I don't wanna be fat at the summer, I'd rather be cut and not that big.

Now let's stop the bull**** and start my log, here's the diet I'm gonna try to follow:

6:30
60g of Oat ? 214kcal / 32g Carbo / 10g Prot / 4,8g Fat
2 Whole Eggs ? 180kcal / 0,81g Carbo / 12,54g Prot / 14,09g Fat
2 Egg Whites ? 34kcal / 0,48g Carbo / 7,19g Prot / 0,11g Fat

Total
428kcal / 33,29g Carbo / 29,73g Prot / 19g Fat


10h
2 Slices of Whole Wheat Bread? 120kcal / 25g Carbo / 4,9g Prot / 0g Fat
60g of Tuna? 60kcal / 0g Carbo / 14g Prot / 0g Fat

Total
180kcal / 25g Carbo / 18,9g Prot / 0g Fat


1h
100g of Brown Rice ? 110kcal / 22,96g Carbo / 2,58g Prot / 0,9g Fat
50g of Chicken Breast ? 187kcal / 0g Carbo / 16,72g Prot / 2,36g Fat
100g of Beans ? 127kcal / 34,20g Carbo / 8,67g Prot / 0,5g Fat
1 Spoon of Extra Virgin Olive Oil ? 115kcal / 0g Carb / 0g Prot / 13g Fat
Salad - ?

Total
539kcal / 57,16g Carbo / 27,97g Prot / 16,76g Fat


3h
1 Whole Egg ? 90kcal / 0,4g Carbo / 6,27g Prot / 7,04g Fat
30g of Oat ? 107kcal / 16g Carbo / 5g Prot / 2,4g Fat

Total
304kcal / 32,4g Carbo / 16,27g Prot / 11,84g Fat


5h30min
60g of Oat ? 214kcal / 32g Carbo / 10g Prot / 4,8g Fat
2 Slices of Whole Wheat Bread? 120kcal / 25g Carbo / 4,9g Prot / 0g Fat
50g of Chicken Breast? 94kcal / 0 Carbo / 16,72g Prot / 2,36 Fat

Total
428kcal / 57g Carbo / 31,62g Prot / 7,16g Fat


7h ? Pre Workout
60g of Oat ? 214kcal / 32g Carbo / 10g Prot / 4,8g Fat
60g of Tuna? 60kcal / 0g Carbo / 14g Prot / 0g Fat

Total
274kcal / 32g Carbo / 24g Prot / 4,8g Fat


9h Post workout
200 ml of Skim Milk ? 68kcal / 10g Carbo / 7g Prot / 0g Fat
30g of Optimum Whey Protein ? 110kcal / 1g Carboidrato / 23g Prot / 1,5g Fat
60g of Dextrose ? 216kcal / 54g Carbo / 0g Prot / 0g Fat

Total
394kcal / 65g Carbo / 30g Prot / 1,5g Fat


10h
30g of Peanuts ? 170kcal / 5g Carbo / 7,5g Prot / 14,77g Fat
100g of Cottage Cheese ? 99kcal / 2,81g Carbo / 13,19g Prot / 3,7g Fat

Total
269kcal / 7,81g Carbo / 20,69g Prot / 18,47g Fat


Total
2816kcal / 311,66g Carb / 199,18g Prot / 79,53g Fat









And here's today's workout


06/13/2007 Chest/Triceps/Shoulders

Bench Press
6x140,8lbs
5x140,8lbs(was trying a heavier weight but it didn't work fine)
8x132lbs
8x132lbs

Incline Bench
10x110lbs
8x110lbs
8x110lbs

Dips
7x Bodyweight
6x Bodyweight
7x Bodyweight
6x Bodyweight
(as I can't put any more weight here I just do it until failure and depending of how many reps I do I repeat it 2 or 3 more times)

Seated Military Press
9x66lbs
8x66lbs
8x66lbs

Inclined Dumbbell Flys
10x22lbs(each dumbbell)
10x22lbs
10x22lbs

Lying Barbell Triceps Press To Chin
10x38lbs
10x38lbs
10x38lbs

Side Lateral Raise
10x22lbs
10x22lbs
10x22lbs

Inclined Sit Ups
12x22lbs(on chest)
12x29lbs
12x29lbs

Idk the name of this exercise, it's this one that works the muscle on the sides of your abs, where you lie above ground, your feets paralel to the ground, and you go down and then up again, repeat:
10x22lbs(each side)

Hanging Leg Raise
12x Bodyweight



I usually throw abs last every two days if there's time, when I started doing the Leg Raise it was almost 1 hour since I started lifting so I did it one time and came home. Now I'm gonna sleep, night mates.


Today I followed the diet accordingly.

[W.I.N.]

Ok I just had time to post it now, so I'll be posting two days in a row:


06/14/2007 Back/Biceps/Forearms

Deadlift
10x154lbs
8x176lbs
8x176lbs

Wide-Grip Lat Pulldowns
10x143lbs
8x154lbs
8x154lbs
I got really pissed with this set because I asked a friend to spot me, the first time he spotted it so badly, I mean you should help as less as possible, he practically cut the weight in half on the last reps by forcing the bar down, then I explained him how he should do it, but on the second time another friend spotted me and did the same thing... I'll just explain it before starting next time.

Seated Cable Rows
10x??lbs
10x??lbs
10x??lbs
I don't know what weight I lifted, I don't usually do those but the lying close grip row or whatever how it's called had already 4 people on it.

Lying T-bar Row
9x77lbs
8x77lbs
8x77lbs

Upright Barbell Rows
10x46lbs
10x46lbs
10x46lbs

Standing Barbell Biceps Curl
9x55lbs
8x55lbs
8x55lbs

Concentration Curls
8x22lbs
8x22lbs
8x22lbs

Standing Reverse Barbell Curls
8x46lbs
8x46lbs
8x46lbs


The diet was followed accordingly.

[W.I.N.]

06/15/2007 Legs

Squats
8x132
8x132
8x132

Leg Press
10x110lbs on each side
10x110lbs on each side
10x110lbs on each side

Standing Leg Curl
10x3 plates
10x3 plates
10x3 plates

Seated Calf Raises
10x77lbs
10x77lbs
10x77lbs

Inclined Sit Ups
12x30lbs(on chest)
12x30lbs
12x30lbs

Oblique Crunches
10x22lbs(each side)
10x22lbs(each side)
10x22lbs(each side)

Knee Raise On Parallel Bars
12x Bodyweight
12x Bodyweight
12x Bodyweight


This day I woke up at 10a.m. but I ate everything accordingly in different times except I went to my father's birthday party and ate a tablespoon of white rice and 30g of chicken breast, and that was because it had been 3 hours since I last ate and I'd not go home till 1 hour later, and the only meal that was left was the pre bed one, which I ate as soon as I got home. Not to tell the temptation with all those candies and the cake... but I was strong and didn't eat it hehe

[W.I.N.]

06/16/2007 Off Day

Today I woke up late and didn't have time to go to the gym, so I made it an off day, I followed the diet acordingly except for the whey shake and an egg, I ate a pice of cake on my father's house, and some chicken breast blankets, but that's it.

Today my grandmother died.