Best Body Ever in 08' with help of Team Scivation

[totalrookie]

I am starting this journal for two reasons:

1) To further motivate myself - I feel like if I am reporting to others, I will push myself harder than I ever

2) To hopefully allow others to learn from my triumphs and mistakes along the way.

History:
I constantly use my history as an excuse to not work as hard or to allow myself to stray from my plan. I used to weigh 273 pounds and last summer, I got to the leanest I've ever been at 172 (see bodyspace profile). Since, I tried to add mass through a bulk - unsuccessfully - I learned that my body does need 3000 calories to grow - I got up to 194, then cut for two months to 185. I maintained that weight all December until last week when from Friday until 1/2 - I ate like an absolute pig downing a ton of food (entire pies, cakes, candy...you name it). I hadn't cheated like that for 10 months and I learned a lot from that bingefest.

1) It's not worth it - I gained up to 203 lbs (surely a lot of it is water weight) - though I don't really recall anything I ate taste wise.

2) I felt like crap the entire time - I feel so much more energy when I eat healthy and respect myself more when I eat things that fuel my body and workout.

Anyhow, no more saying "well at least you're not 273 pounds" - that was two years ago and I'm not that person anymore. I am a healthy person who is trying to improve their body.

Long-term goal: Be 195-205 lbs sub 10% bf
Short-term goal: Be sub 10% bf by July 12

Currently, I am trying to slowly add LBM with the help of Team Scivation. Since I was only eating 1,800 calories in December - I am starting at 2,000 calories and will slowly add when necessary.

Here are 3 pics at 185 - the day before the 4-day binge (sorry for the crack shot):




Here are 3 pics at 203 - the morning after the 4-day binge (brutal, I know):




Just goes to show you...don't cheat :-) I've definitely learned my lesson. Diet is never that hard for me because I don't really care what I eat and I'd rather eat on a plan because I'm no good at knowing when I'm hungry or full, but when I let myself binge, I want it all...and eat til I can't put anything else down (working on making this go away). The only real hard thing for me is alcohol. I just moved to Hoboken NJ (awesome) from Albany NY (about as fun as cardio) and from living alone to having 3 roomies who go out every weekend. I go out sometimes and just not drink and it's definitely not easy, but I really like what Chris Shugart says: "It's day to day, meal to meal, workout to workout.

Everything you do either takes you a step closer or stray further away from your goal.

Every. Single. Thing.

But if, at the end of the day, you've taken 99% forward steps, that will add up."

I will be doing a tri-phase program and attempt to update this everyday.

Positive and negative feedback welcome. With the help of the expertise of Team Scivation - I believe the next 193 days will help me attain my best body ever.

[totalrookie]

Body Part L R
Quads 23 23 1/2
Calves 14 1/2 15 1/4
Forearms 11 1/2 11 1/4
Arms 13 1/2 13
Arms (flexed) 15 15
Chest 41
Waist 38 3/4
Weight 203

Here are my supplements:


add: isopure zero carb whey

First week of Tri-phase is 2 sets and 6-10 reps. If you can't get 6 you're too heavy and if you can get more than 10 you're too light. I think journalizing is key to me because one place I falter is the gym. I don't bring nearly enough intensity and I'm tired of just going through the motions. Journalizing will help me ensure I'm constantly adding more weight to the bar and making gains.

I get up at 4AM to eat, then go to the gym about 5:15AM. Quick Tip: My alarm is DMX - "Whats my name?" - so easy to get out of bed at 4AM with DMX barking at you.

Back & Traps
Deadlift 185x10 205x6
Pull-Up 7 (-40) 7 (-40)
Bent Over Row 115x7 115x7
BB Shrug 165x10 185x8
DB Shrug 70x10 75x6

30 min Low intensity cardio 3.4 speed @ 6.0 incline

music during workout circa survive - on letting go and cartel - cartel

Diet:
Meal 1 - 4AM
40g oats
1 cup (8 oz) of milk
12 almonds
201 g of egg whites
18g of raisins
3 orange triad, 1 fish, 1 seasmin, 5g creatine (loading phase)

5AM - 2 scoops Vasocharge + 2 scoops Xtend

5:30-7AM: At the gym, 5 scoops Xtend in 32 oz water

Meal 2 - 7:30AM
40g oats mixed with water cooked
40g of Isopure Protein
12 almonds
64g of banana
2 cla, 1 fish, 5g creatine (loading)

Meal 3 - 10:30AM
4 oz chicken
4 oz sweet potato
125 g of green beans
12 almonds
1 fish, 1 seasmin, 5g creatine (loading)

Meal 4 - 1:30PM
3 oz chicken
64g basamati rice
125g green beans
20g natty pb
1 fish, 2 cla, 3 orange triad, 5g creatine (loading)

Meal 5 - 4:30PM
4 oz chicken
188g of green beans
12g of olive oil
1 fish, 1 seasmin, 5g creatine (loading)

Meal 6: 7:30PM
170g of cottage cheese
20g of natty pb
125g of green beans
1 fish, 2 cla, 5g creatine (loading)


reflections:
Today, it felt good and moreover...right to have some sweet potato, rice, chicken breast and broccoli. I enjoyed the foods and today I feel good as opposed to absolute worthless crap whilst eating ice cream and pizza. I know the same foods will get old over the next half year and accomplishing this will be as mentally taxing as it was last year ... probably more taxing since it's much easier and funner to go out down here, but I'm up for the challenge. I guarantee two things:

1)these postings will become more and more insane as I slowly lose my mind -- probably around day 53
2)even in my most mentally deteriorated state - I will not give up.

[totalrookie]

weight: 201 - starting to lose some of that bloat...
diet: the same as yesterday

workout:
Thursday- Chest+Delts
Bench Press 185x10 190x5
Incline DB Press 75x6 75x6
Dips Bodyweight x6 Bodyweight x 6
Military or DB Press 45x8 45x8
DB Side Lateral 25x6 20x8

30 min low intensity cardio 3.4 speed @ 6.0 incline

music during workout: all time low (both albums (put up or shut up, its so wrong its right))

Reflections:
basically my life right now is sleeping, eating, lifting, and studying for the series 7 test for work. i go to bed around 8PM and i know ive got a long road ahead of me...friday's are always the toughest days and tomorrow is my first non-workout day so my diet will be changed a bit to make up for the lack of inactivity. feels good to be back in the gym...even though i only had a 4 day layoff

[totalrookie]

weight - 198 lbs (still coming off)

no formal training today so no xtend or vaso - but i do walk about 2 miles to work everyday through train stations and to the train and 2 miles home so i consider that some cardio...

anyhow my diet was as follows:

meal 1
134g egg whites
8 oz milk
40g of oatmeal
18 almonds
18g of raisins

meal 2
2 oz chicken
12 almonds
184g of grapefruit

meal 3
3 oz chicken
125g green beans
2 oz sweet potato
12 almonds

meal 4
2 oz chicken
125g green bean
10g natty pb
8 oz milk

meal 5
3 oz chicken
188g of green beans
4g of olive oil

meal 6
170g of cottage cheese
10g of pb
62g of green beans

supplement schedule was the same: 5g creatine loading every meal and pills same as diet as noted in day 1

reflections
couple things to note: i dont use any seasoning except for cinnamon on meal 6 and i've cut splenda and gum out of my diet. my thought is to ask myself "could a cave man have eaten it" if the answer is no, then i don't want to use it - personal preference....only thing is like cottage cheese, not sure a cave man couldve eaten it, but whatever. i drink a lot of water throughout the day

As mentioned, Friday's are always the hardest - it was helped this week by the fact that it was a short week of work, but I still felt it. Contemplating why I eat what I eat and try to rationalize drinking and what not. Yes, I had fun drinking, but it didn't move me forward in any way - in fact I digressed because of it. Still, I do want to - especially on Friday's.

What didn't help is that it was on a non-workout day, which means I lower my caloric intake due to the decrease in activity - take nothing from nothing and you're left with nothing. I felt relatively hungry all day - it was probably imagined hunger because I thought a lot about what I'm doing and if I wanted to continue etc. Like I said, Friday's suck.

Anyhow, I worked through it - came home from work and studied for a bit - watched some of the Pistons game, then went to bed fairly early. Nothing real exciting to report for Day 3 - everything was spot on - just mentally difficult.

[totalrookie]

weight: 196 - interested to see how long i'll lose weight from the massive 4 day cheat - hoping that i drop to 190, which seems ridiculous - but i was literally eating 10k-15k worth of calories a day - desserts add up, esp when youre eating a pint of ben and jerrys karamel sutra with several slices of apple pie for a snack!

Workout

Saturday- Legs
Squats 185x10 195x10
Stiff Leg Deadlift 200x6 205x6
Leg Press 360x6 360x6
Leg Extension 160x10 180x10
Leg Curl 80x14 90x9

abwork circuit: 60 sec of jump rope v-ups until failure, leg raises until failure repeated twice

30 minute low intensity cardio 3.4 speed @ 6.0 incline

music: brand new- devil & god raging inside of me, nightmare of you - nightmare of you

diet:
same as day 1&2

reflections:
tried berry vasocharge for the first time today - wow was it amazing. i took a sip of it alone, then added 2 scoops of apple xtend, which enhanced the flavor even more! i also used orange xtend for the first time today during workout - it was absolutely great. all flavors of xtend really do it for me - look forward to sipping it everyday because it provides the best taste all day.

today i felt more motivated than ever - i had a great session. i read an article by chris shugart about intensity: http://www.t-nation.com/tmagnum/readTopic.do?id=1515536

it fired me up - im going to stop saying i have to go to the gym...i WANT to go to the gym and i want to go in there and just kill it for the 40 min a day i work out instead of just going through the motions - no more fear of "overtraining" - i will still make sure i can control the weight, but if i dont leave the gym dripping in sweat, i've failed myself and wasted 40 min. today has been great as far as motivation - havent had a negative thought all day and already read 2 chapters for my series 7 test...watching the kansas bc game now and plan on watching transformers (no nerd) and football all day. later ill entertain the idea of going out (not to drink - just to be social) but we'll see how i feel later in the day and how much studying ive got done. tomorrow ill post updated pics and stats (as i will do every sunday)

ah - and july 12 is the day that im gong to vegas for my birthday - thats why the plan is 193 days. id like to be in great shape by then - not to go out there and blow it, but to go out there feeling great and to turn 25 in the best health ive ever been in. also, i have one planned cheat on march 1st - it's st pattys day in hoboken - thats quite awhile away so no sense in thinking about it now, but as it draws closer ill see if i feel like i need/want it (most likely just an alcohol cheat - huge party in hoboken for st pattys day on the 1st even though st pattys day is the 17th)

[totalrookie]

[QUOTE=totalrookie;114105321]Week 1
Body Part L R
Quads 23 23
Calves 14 14 3/4
Forearms 11 11
Arms 13 1/2 13 1/4
Arms (flexed) 15 14 3/4
Chest 40
Waist 37
Weight 195






Training:
Sunday- Arms+Calves
BB Curl 95x6 85x7
Close Grip Bench 195x3 165x8 165x6
Skull Crusher 85x9 85x6
DB Curl 40x8 40x6
Standing Calf Raise 500x13 500x13
Seated Calf Raise 180x15 180x25

Music while training: Cute is what we aim for (no homo) - then my bose headphones wire snapped in half - probably was mad at the crap music i was listening to - so i had to do my cardio (5 min at 6.5 0 incline to get hr up and then 25 min at 3.5 speed and 6.0 incline keeping hr b/t 130-140) with no music which was atrocious. ill email bose to try to get them replaced b/c theyre the greatest headphones and somewhat expensive.

Diet: same as yesterday and days 1&2 - today is the last day of the creatine load.

reflections:
last night i decided not go out - instead i stayed in to watch the game...good call on my part. the pitt game was awesome. also, it was nice to relax though i didnt get much rest as my roomates came back at 2 and were loud - i put some sigur ros on the headphones to drown it out, but still a bit difficult to sleep with headphones in. its funny theres about 6 people sleeping on our floor and 2 guys are still up and ive already had 2 meals, studied a chapter for the 7, and been to the gym. got some shopping to do today as well as watchin transformers and the playoff games. tomorrow is an off day from the gym, but i'll do cardio - check in then.

[totalrookie]

weight: 193 lbs

diet - same as day 2...no xtend or vaso - blah...no more creatine loading either.. slept til 6 today since no formal training so meal schedule is 6,9,12,230,5,730

reflections - nothing really just kind of into the routine now - don't have to look at the diet spreadsheet as i know my meals and supplements now, which makes it a lot easier and quicker. added unsalted walnuts into the diet yesterday instead of almonds for a meal - good change (yeah, my life is that boring haha).

[totalrookie]

weight: 195 - i didnt cheat or anything yesterday - just different water retention and weighed myself with sweats and t-shirt on

training:
deadlift: 205x10, 210x6, 210x6
pullup: -34x7, -34x6.5 :-), -34x6
bent over row: 120x7, 120x6, 115x7
bb shrug: 200x8, 205x6, 205x6
db shrug: 80x6, 75x7, 75x6

30 min LI 3.5 speed @ 6.0 incline

music: workout: rise against - revolutions per minute
"cardio": shuffle songs - best song that came on: hate me now - puff daddy worst song: i'm like a bird - nelly furtado (yes, listened)

diet: same as other days (but im reposting with slight adjustments)
4:30am - 1 sesamin, 1 fish oil, 3 orange triad
40g oats, 201g liquid egg whites, 8g almonds/8g walnuts (mixed),18g raisins

5:15 am - 18g vasocharge and 17g xtend

5:30am - 5 scoops of xtend in 32 oz water during training

7am- pwo - 5g creatine

7:30am - 1 fish oil, 2 cla
40g oats, 40g isopure whey (cookies and cream), 64g of a banana, 8g walnuts/8g almonds (mixed)

1030am- 1 fish, 1 sesamin
4 oz sweet potato, 4 oz chicken, 124g green beans, 12 almonds

130pm- 1 fish, 2 cla, 3 orange triad
64g basamati rice, 3 oz chicken, 124g green beans, 20g natty pb

430pm- 1 fish, 1 sesamin
4 oz, 188g green beans, 12g olive oil & mrs dash

730pm- 1 fish, 2 cla
177g cottage cheese, 20g natty pb, 124g green beans

reflections:
was a great workout today - added weight to each of my lifts and added a 3rd set as tri-phase calls for. journalizing workouts is so helpful as it definitely pushes me to the next level. instead of going in putting on whatever weight i feel like, im adding and forcing myself to make gains and if i can't lift it - at least i know that im not progressing and need to alter something.

i felt superior intensity at the gym - it no longer seems like a task or burden to be there. i feel so far that ive cleared myself of negativity and am just 100% in the now - if im going to go to the gym -- i have two choices -- be there and give 100% or don't go

one thing that readers may be able to help me with is shrugs - i feel like i can shrug again, but im losing my grip so badly that i have to put it down - maybe it's mental...any tips on grip? i use gloves - and no access to chalk...is one over and one underhand grip okay?

1 week down...boo-yah.

[totalrookie]

weight: 193

another off day with my only cardio being the 1.5 miles i walk to work and the 1.5 miles i walk home from work to and through train stations.

meal plan is same as day 6- i really prefer workout days because i get to eat more...but truth is it's really irrelevant because i'm never really hungry or full - i just kind of eat when i'm supposed to - i feel like that's a good thing.

just some random stuff that i think is cool:

1) bose will replace my headphones for free - company rules.

2) yesterday i was walking back to work from lunch and there was a huge mob in front of my office and i was standing there and this guy is like "the actors are working - you can take a picture, but don't loiter" and he was kind of looking at me so i was like "hey im just trying to get back to work" and someone goes "let him through" i go through and look over and it's brooke sheilds - she gave me the VIP nod to get through the mob..i was just said thanks and she didnt acknowledge me, but that's my brush with fame!

3) 3:10 to yuma comes via netflix today - been first movie in a while that im dying to see - so can't wait to check that out tonight

[Beast]

Straight up 100% ON POINT!!!

Our goal for TotalRookie is to add some muscle and strenth while leaning out a little.

[believer]

This is the first time I saw your journal. I wanted to say good luck and don't give up. I'm sure that when day 193 comes around, you'll be where you want to be. I give you a lot of credit for the dedication (4am alarm, detailed diet, exercise and supplement routine) and I'll be following your progress so don't let me down!

[NC_Tarheel]

Originally Posted by totalrookie

one thing that readers may be able to help me with is shrugs - i feel like i can shrug again, but im losing my grip so badly that i have to put it down - maybe it's mental...any tips on grip?

definitely invest in a $10 pair of wrist straps. helps to overload the traps and lats when your grip won't let you. also i like to do my barbell shrugs behind my back..help keep my shoulders abducted. good luck w/ the rest of your cut!!!

NC

[Lando33]

Originally Posted by NC_Tarheel

definitely invest in a $10 pair of wrist straps. helps to overload the traps and lats when your grip won't let you. also i like to do my barbell shrugs behind my back..help keep my shoulders abducted. good luck w/ the rest of your cut!!!

NC

First off let me start by saying "good luck" although, with the help of T.S. you don't need any luck.....it's more of a matter of time!

I can truly relate with your living situation....I've been there and done that. To me, it was all a matter of priorities. You have to realize what matters the more to you. There are different ways of going out and enjoying yourself too. I still go out, but my favorite drink has become "Diet Coke, and Rum - hold the Rum."

As far as shrugs go, I reccomend going as heavy as you can, until your grip starts to give. After that, start to use some straps. You can go for the $10 kind or you can pick yourself up something a little bit nicer......

These are my all time favorite:
http://www.versagripps.com/

[andrewmul]

Good luck bro all the best to you

[totalrookie]

Originally Posted by believer

This is the first time I saw your journal. I wanted to say good luck and don't give up. I'm sure that when day 193 comes around, you'll be where you want to be. I give you a lot of credit for the dedication (4am alarm, detailed diet, exercise and supplement routine) and I'll be following your progress so don't let me down!

thanks for the motivation - i dont know the meaning of the word quit so def. keep following along - only 185 days left :-)

[totalrookie]

Originally Posted by andrewmul

Good luck bro all the best to you

thanks for the kind words

Originally Posted by Lando33

First off let me start by saying "good luck" although, with the help of T.S. you don't need any luck.....it's more of a matter of time!

I can truly relate with your living situation....I've been there and done that. To me, it was all a matter of priorities. You have to realize what matters the more to you. There are different ways of going out and enjoying yourself too. I still go out, but my favorite drink has become "Diet Coke, and Rum - hold the Rum."

As far as shrugs go, I reccomend going as heavy as you can, until your grip starts to give. After that, start to use some straps. You can go for the $10 kind or you can pick yourself up something a little bit nicer......

These are my all time favorite:
http://www.versagripps.com/

awesome - i really appreciate the link - i think straps may be the way to go - i think my gym probably sells the cheap kind which ill probably start with for now. as for drinking - i hear you - i drink water and always make sure they put a lime in it so it creates the illusion that im drinking alcohol haha...i still have a great time when i'm out so that's good, but sometimes people know it's water and ask why i'm not drinking. i usually just say i prefer not to.

Originally Posted by NC_Tarheel

definitely invest in a $10 pair of wrist straps. helps to overload the traps and lats when your grip won't let you. also i like to do my barbell shrugs behind my back..help keep my shoulders abducted. good luck w/ the rest of your cut!!!

NC

thanks for the advice - i'll see how behind the back feels

[totalrookie]

weight: did not weigh myself

diet: all the same as day 1 except substitute 4 oz tilapia for 4 oz chicken - figured i'd give a little change a try.

workout: chest and shoulders
smith bench 195x6, 195x 3, 185 x 5 (dropped to 155 x 8)
incline db 75x6, 75x6, 75x5
dips bodyweight x 7, x6, x6
db press 50 x 4, 45 x 5, 40 x 6
db side lateral 25 x 6, 25 x 6, 20 x 8

cardio 30 min li 3.5 speed @ 6.0 incline

music: playlist featuring mutemath, man alive, my american heart, the almost, the hanks, lovedrug and others that i cant remember right now

reflections:

the bad first, then the good...so there are a few bad things -

3:10 to yuma didn't come last night - it'll be there today - i watched my alma mater syracuse lose to cinci instead -- grrrr! (no positives for that)

i didn't progress any (i cant expect to be able to bench 5 lbs more each week, but i thought id be getting more reps at least) - because of this i felt very weak today which makes me think that i have little stamina as i tried to go up in bench and after that i could lift only the same as i did last time even though i kept trying to fire myself up - the positive side is at least since im journalizing i am REALIZING this instead of continually doing the same things over and over...also i tried to make sure i was getting more reps than last week - giving myself a daily lifting goal to push for is great

lastly - we got a note from property management that we are too loud on saturday night and if they get another complaint - legal action will be taken to terminate the least early - this is a double edged sword because i stay in on saturday night and try to sleep - and they keep me up until 5 am - now i may be kicked out for it! the good to this is simply - now i dont have to be the bad guy - my roomates now take it seriously that we can't have 10 people sleep over and party til 5 am every saturday night - it's a pain at night to our neighbors and myself and a pain to me in the morning to have 10 people in my living room when i wanna relax and watch the pregame show on the 50 inch hdtv instead of my crappy 20 inch in my room - this isn't college anymore - going out is fine, but it sucks having the same people crash at our place every weekend (end rant)

just a quick note - i feel absolutely great...the last 2 weeks ive been in such a great mood and have felt literally zero stress..."no hurries/no worries" - it has a lot to do with just living in the present and not thinking about the past or future. being 100% satisfied with where i am when im there and 100% satisfied not being where i'm not when i'm not there.

[totalrookie]

just a quick update: today is a non-training day - cardio is walking to work - feeling leaner even though i'm at 192, which is a7 pounds heavier than the 185 i've been at for the last month, which surprised me and felt good. watched 3:10 to yuma last night - solid movie - if you're into westerns definitely check it out. It's friday - sooo ready for work to be over and the weekend to begin - nfl playoffs, syracuse vs wvu, and most likely going out tonight and drinking!!! (ice water) tilapia instead of chicken again today - tomorrow ill hit the store after work and grab chicken, sweet potato, egg whites, fresh bananas and raisins, more tilapia, and then come home and cook up some food for the next week or so...

having days off makes me look forward to the gym again - before i was doing 3 on 1 off perpetually and on the day off i'd still go into the gym early to do 30 minutes cardio - it made me dread going to the gym and made it feel like a burden. i now look forward to getting in with 3 days off. good feeling.

[totalrookie]

weight: ? (pics and weight update tomorrow)

training: legs
Squats ATG 135x10 155x8 165x6
Stiff Leg Deadlift 215x7 215x6 215x6
Leg Press 380x3 360x6 360x6
Leg Extension 180x10 200x7 200x7
Leg Curl 90x10 100x6 100x6

30 min LI cardo 6.0 incline 3.5 speed

music: during workout: taking back sunday - notes from the past (lol @ taking back sunday having a greatest hits album and lol @ me owning it)
cardio: sondre lerche

diet: workout day - same as day 1 etc...cept insert spinach and avacado into meal 5 instead of olive oil and green beans...lil green salad for dinner

reflections: this was the best leg workout i've ever had. i know this because i literally was miserable every second of it...i went back to atg squats from 90 degree because i feel the atg squats a lot more ...i want to say i had some PR's today, but i wouldnt know because ive never journalized. i could barely walk after the workout and that fired me up - i remember no more than 2 months ago i would do all my lifts upstairs coz i didnt feel like walking down the steps and then walking back up then walking back down to do cardio...lol @ that....wtf am i at the gym for if im going to be that lazy? anyhow - heading to sports authority now to grab some straps so i can kill shrugs next week...tomorrow is arms and im def looking forward to it...my picks for the weekend...indy by 17, pats by 21, cowboys by 11 and seahawks by 7 - no very exciting games unless ur a fan of the aforementioned teams...keep lifting hard..peace

[totalrookie]

weight 193:

pics:




training:
BB Curl 95x6 85x8 85x7
Close Grip Bench 175x7 175x6 165x7
Skull Crusher 95x7 95x6 85x7
DB Curl 40x10 40x6 40x5,35x4
Standing Calf Raise 500x15 500x15 500x15
Seated Calf Raise 200x15 200x12 185x27

cardio 13:34 @ 3.5 speed and 6.0 incline, 13:05 on bike at 11 resistance, 13:21 on elliptical at 19 incline and 8 resistance for 40 min LI cardio

music - playlists throughout

diet: few changes for today - switch it up - supplements the same
meal 1
184g of strawberries, 40g oats, 8 oz milk, mix of 16g of walnuts and almonds, 201g of eggs
meal 2
40g of protein powder, 40g of oats, 16g of walnut and almond mix baked as a cookie

meal 3 - PWO
40g of protein powder, 40g of oats, 16g of walnut and almond mix baked as a cookie, 64g of banana with 6g of pb (a lil extra fat than recommended, but i did extra cardio,heh)
meal 4 -
124g green beans, 4 oz lean turkey, 64g of rice, 2 oz avacado
meal 5
330g of lettuce, 90g of tomato, 2 oz of lean turkey, 2 oz of chicken (ran out of turkey) with some calorie free walden dressing and 22.5g of walnuts eaten seperately
meal 6
124g of green beans with 12g of olive oil and mrs dash extra spicy
177g of cottage cheese with a tbsp of franks red hot

reflections: felt good today doing cardio so i did an extra 10 minutes...it was a good week 2 of the first phase of tri-phase, i felt stronger in the gym and feel leaner overall. ive come to realize that regardless of what the scale says or the progress any picture shows - i feel better about myself when i eat healthy and workout. not to diss my roomates, but the one went out last night came home at 4am - when i was waking up - and is still asleep...so far today ive eaten 3 times, worked out, studied 2 chapters for the 7, and did the dishes...i am about to cook my meals for the week and shower...and by 1pm ill be done in time to watch the football games - just when he is getting up. i do think being social is important,but you can be social without going out until 4am - and just because the day is called "friday" or "saturday" does not grant some magic spell where u have to go out and party...u should be social everyday - whether it be saying hello to people on the train or being friendly with someone new at work.../end rant

[MoEcho]

You're looking great! Keep it up!

[totalrookie]

I haven't updated because Mon was off day and Tuesday I forgot my workout journal at the gym so I don't have training to post, but calories have gone up to 2,500/day on workout days and my back is sore for the first time in a long time. I know my lifts went up yesterday for back when using straps, but I definitely feel like I'm getting stronger - though it appears there is some fat gain. I am only going to weigh myself once a week because when I see the scale weight going up - I sometimes tend to cheat down on my diets. Since I used to be so overweight I definitely fear getting fat again, but I know if I want to reach my long term goal of being 205 and sub 10 - that I eventually have to get 205 pounds! Anyhow, once I get my notebook back i'll post tomorrow's chest and tuesdays back workout as long as 2500 calorie plan ill be following.

[totalrookie]

so i got the nod to 2,500 calories...havent weighed myself and wont until sunday - feel lean and bigger but i get weirded out when the scale creeps closer to 200 though when this is all said and done (3/15 ill start cutting) i want to be 210-215

workout for monday and wed since i forgot my notebook

Monday- Back+Traps
Deadlift 215x10 225x6 225x6 225x5
Pull-Up 8 x -34 7 x -34 6 x -34 6 x -34
Bent Over Row 135x6 125x7 125x5 115x7
BB Shrug 215x6 210x8 210x8 210x7
DB Shrug 80x6 75x10 75x8 75x8

Wednesday- Chest+Delts
Bench Press 195x8 195x6 185x6 185x4, 155x4
Incline DB Press 75x6 75x5 70x6 70x6
Dips BW x7 BW x7 BW x6 BW x6
Military or DB Press 45x8 45x7 45x7 45x6
DB Side Lateral 25x6 20x6 20x6 15x10


new diet workout diet
4am- 268g egg white, 15g of walnuts, 18g of raisins, 8 oz of milk, 40g (dry) oatmeal
7am- 40g whey protein, 60g oats, 64g of banana, and 30g natty pb
10am - 5 oz chicken, 18 almonds, 125g of green beans, 4 oz sweet potato
1pm- 4 oz chicken, 18 almonds, 125g of green beans, 4 oz sweet potato
4pm - 5 oz chicken, 18 almonds, 188g of green beans
7pm - 228g of nonfat cottage cheese - 124g of green beans with 30g natty pb atop (sometimes 3 oz avocado or 13.5g of oliveoil and some mrs dash - depends how i feel)

new diet non workout day
4am-268g egg whites, 22.5 walnuts, 18g of raisins, 8 oz of milk, 40g (dry) oatmeal
7am - 40g whey protein, 40g oats, 64g of banana, 20g of natty pb
10am- 4 oz chicken, 12 almonds, 62.5g green beans, 2 oz sweet potato
1pm- 4 oz chicken, 12 almonds, 62.5 green beans, 8 oz milk
4pm- 4 oz chicken, 12 almonds, 188g of green beans
7pm- 170g nonfat cottage cheese, 62.5 green beans with 20g of natty pb atop (or 2 oz avacado or 9g of olive oil and some mrs dash)

other stuff: so i was a bit bored at work today and went on a small supplement binge coz i needed more fish oil and cla so i figured i might as well pick up multi-vitamins, max cla, lean green (for cut), more isopure (7.5 lbs), and decided to try massfx/hypderdrol2 for the last 6 weeks of my bulk as well as 2 bottles of primaforce ZMA - ill take these products as directed on the label - excited to get these products. it's like christmas haha

[totalrookie]

so i did a little core, stretching this morning and some pushups - nothing real intensive at all

diet is as posted above - meal 2 was baked and made into cookies and cooked for 18 min and they came out perfect...

kind of funny story: this was a thread "songs youre embarrassed you like" - i posted natasha bendingfield, fergie, miranda lambert, etc...i got more reps for that than anything else ive ever posted on the forum, haha.

loving the fact it's friday - big leg day tomorrow,then biceps and playoffs on sunday -- ideal day...monday off from work and off day - just gotta trudge through today!

enjoy the weekend. pics and updated stats sunday

[totalrookie]

sat:
Squats 175x8 185x6 175x6 175x6
Stiff Leg Deadlift 225x7 225x6 225x6 225x4
Leg Press 370x6 370x6 370x5 360x6
Leg Extension 220x6 200x7 200x6 200x7
Leg Curl 100x8 110x6 100x6 100x6


sun:
BB Curl 95x6 95x6 90x6 85x6
Close Grip Bench 180x6 175x6 175x5 170x6
Skull Crusher 105x4 95x6 95x6 95x6
DB Curl 45x6 45x6 40x7 40x6
Standing Calf Raise 500x20 500x20 500x15 500x15
Seated Calf Raise 200x15 200x15 200x15 180x22


diet same both days:
meal 1: 268g egg white - 40g oats - 16g walnuts - 8g raisins -8 oz milk
meal 2 pwo: 60g oats - 50g isopure whey - 30g natty pb - 64g banana (made as cookies - mmm)
meal 3: 4 oz lean turkey, 4 oz sweet potato,240g celery, 30g natty pb
meal 4: 4 oz lean turkey, 128g basamati, 8 oz asparagus, 12g olive oil and some mrs dash
meal 5: 495g lettuce, 5 oz chicken, walden calorie free dressing, 18 almonds
meal 6: 240g celery with 30g natty pb, 228g of cottage cheese with some franks red hot

reflections: a lot of my lifts are going up which is a product of 2 things-
1) me getting stronger
2) not challenging myself in the past - goes back to me stressing JOURNALIZE YOUR WORKOUTS

weighed in at 195 this morning,but actually feel leaner than i did at 185 - weird like that...here are some pics from this morning...i take em right when i wake up that's why i always look so dazed...if anyone has any feedback on my posing - i clearly dont know how to - so feedback would be appreciated.





football all day today and off from work tomorrow since the market is closed for mlk jr day...so ill prob go in and work forearms a bit-do some abs-and walk

[totalrookie]

have off work today so i did a short session this morning...

worked forearms, did crabwalks? (pushups where you move left and right), light jump rope, ab work with medicine ball and core ball and 15 min real low intensity bike and 15 min walk 3.5 speed, 6 incline. sipped on 5 scoops xtend throughout.

meal plan today
1 40g oats, 268g egg whites, 18g raisins, 22.5g walnuts, 8 oz milk
2 40g oats, 20g natty pb, 40g isopure, 64g banana
3 4 oz chicken, 2 oz rice, 4 oz asparagus, 8g olive oil...mrs dash
4 4 oz chicken, 130g spinach, 12 almonds, 8 oz milk
5 4 oz chicken, 188g of green beans, 20g natty pb
6 170g cottage cheese, 62g green beans, 20g natty pb

may run to the store and pick up some celery and avacado...not sure..have nothing really to do today...and supposedly my new food scale is coming, which im excited about...the one i have now only measures every 2g...this one measures .01 - if im going to weigh it - i might as well get super accurate.

if you have off ... enjoy
if you dont ... sucks

prediction: cuse beats gtown tonight

[totalrookie]

yesterday was

Back+Traps
Deadlift 235x3 225x6 225x6 225x6 225x4
Pull-Up 6 x -28 6 x -28 5 x -28 6 x -34 5 x -34
Bent Over Row 125 x 8 125 x 6 115 x 7 115 x7 115 x 6
BB Shrug 215 x 9 225 x 6 225 x 6 215 x 7 215 x 6
DB Shrug 80 x 6 80 x 6 75 x 9 75 x 8 75 x 8

30 min li cardio @ 3.5 speed 6.0 incline (puts me at about 130 bpm)

menu for yesterday

meal 1, 40g oats, 268g egg whites, 18g raisins, 16 walnut, 8 oz milk
meal 2 pwo, 60g oats, 50g isopure, 30g natty pb, 64g banana
meal 3, 4 oz chicken, 128g basamati - side salad of spinach (about 200g) with 12g olive oil and mrs dash as dressing
meal 4, 4 oz chicken, 128g basamati, 126g green beans, 18 almonds
meal 5, 5 oz chicken, 188g green beans, 3 oz avacado
meal 6, 240g celery topped with 30g natty pb...228g of cottage cheese with franks red hot

reflections:
im still sore from yesterday. it's a bittersweet feeling, but at least today is an off day so i was able to sleep until 6 (9 hrs of sleep) other than that everything is going well...

today, as mentioned is an off day...meal plan is same as monday...any questons..holla

[RUTGERS KID]

Wow, Hoboken to upstate NY.

I feel sorry for you man.

Up at 4am, gym at 5:15! Keep up the good work man.

[totalrookie]

was other way around from albany-->hoboken
i moved because albany is one of the lamest cities for a 24 yr old imo

[totalrookie]

Bench Press 200x6 200x4 195x5.5 190x6 185x6
Incline DB Press 80x4 75x6 75x6 75x5 70x5
Dips 7 6 6 5 5
Military or DB Press 50x6 50x6 45x6 45x5 45x7
DB Side Lateral 25x6 25x6 20x6 20x6 20x6

cardio 30 min li 3.5 speed @ 6.0 incline

menu:
1: 40g oats, 18g raisins, 16g almonds, 268g egg white, 8 oz milk
2 pwo: 60g oats, 64g banana, 30g natty pb, 50g isopure whey
3: 4 oz chicken, 4 oz sweet potato, 30g natty pb, 126g green beans
4: 4 oz chicken, 4 oz sweet potato, 18 almonds, 126g green beans
5: 5 oz chicken, 188g green beans, 3 oz avacado
6: 228g cottage cheese, 240g celery, 30g natty pb

reflections:
<insert curse word> - today was an awful day at the gym for various reasons
1) wore these ridiculously small shorts that had static cling which annoyed me throughout the workout
2) headphones were over the ear and clunky and broke in the middle of the workout so cardio was done musicless
3) pissed that my stamina sucks - was fired up to get 200x6, then all my lifts went down...didnt increase in incline or dips...didnt feel any easier...just disappointed. i know it takes time....but i just want to make some small gains

i tried to use positive reinforcement throughout the workout to get myself out of the negative state of mind because it's just counterproductive - i actually used the aggression to my advantage to rip some extra reps in some sets (notice db press went 45x5 to 45x7) anyhow...im going to go kill meal 2 which is my fav meal of the day due to size and taste. peace.