A bodybuilder's quest to one day look like a bodybuilder

[AWD_TURBO]

I have not had scrambled eggs in ages and now I want some.

And I have the same food scale as you!

Makes 3 of us with that scale now! haha

[kkaustin812]

good job with those photos i wish we had those kind of food in cyprus.

anyway isn't that you are eating too much of sugar for a bb?

A fellow UNCP student? Are we friends on FB?

No. In the absence of calorie counting it is not a bad idea to avoid sugars as foods high in sugar tend to be quite nutrient dense and not very satiating (IMO) but sugars have no special properties which make them different from any other carbs outside of thier contribution to total caloric balance.

Keep up the good work man. I'll be lurking.

Thanks man!!!

I have not had scrambled eggs in ages and now I want some.

And I have the same food scale as you!

Im probably gonna eat 12 eggs tomorrow again. Come at me cholestorphobes!

Interesting food choices man, taking IIFYM to the max, whatever works for you.

Binging is never good though, but when you're hungry, you're hungry. Simple as that.

Solid workout numbers too!

Lol my diet was rich in whole foods during the summer but now that Im back in school it's whatever. I hit my macros/calories and take a multi. Other than that no phuks are given

Yea, I realize there's nothing good about binging. Honestly I believe I have a mild eating disorder but have kind of gotten it under control lately other than that episode. Im not letting it bother me though because letting it stress me out would just make things worse.

[kkaustin812]

Training for Thursday September 1st 2011:

-Barbell Incline Press: 175x11, 185x6, 160x9 (1RM = 239.2; +3.5%)
-Shoulder Press Behind Neck: 115x7, 95x7, 75x12 (1RM = 141.8; -2.7%)
-Barbell Shrugs: 365x12, 315x12, 315x12
-Barbell Lying Tricep Extensions: 85x4
-Ran 5mph for 15 minutes

This is the second week my shoulder lifts have gone down. I believe it's because of 2 factors:

1) Too much tricep volume. It was apparent to me my triceps were shot today when doing the one set of Lying Tricep Extensions. Solution: no tricep isolation exercise on thursdays.

2) Both of my shoulder lifts hit my shoulders from almost the same angle. Solution: Substitute Barbell Upright Rows on thursdays. This will also reduce the volume on my triceps.

[AWD_TURBO]

Dont sweat the lifts. Have you thought about doing arms on there own day so they aren't pre exhausted from other lifts?

[kkaustin812]

Dont sweat the lifts. Have you thought about doing arms on there own day so they aren't pre exhausted from other lifts?

That's actually what I did for the last 2 years until about a month ago lol. The reasons I decided to switch it up 1) I am, in general, stronger on my compound lifts 2) not having an arm day allows me to hit every body part 2x per week as Lyle recommends 3) I feel like my arms get more total stimulation with my current setup; as I've learned today, maybe too much

What kind of split do you do/recommend?

[kkaustin812]

Diet for Thursday September 1st 2011:

So today was a one "meal" kind of day. I say "meal" because it's more like a feeding window than meal. From about 4pm to 5:30pm:






later had some grapes and oranges.

Daily total: 3839 calories/116g F/490g C/221g P

[kkaustin812]

Diet for Friday September 2nd 2011:

So I've been getting sick and friday was by far the sickest I got (significantly better today; saturday). I didn't train friday but of course I ate.

Started with some oranges and cottage cheese: 579 calories/7g F/42g C/86g P

Then 12 eggs in coconut oil w/ PB (not as good of a combination I thought it was):

1255 calories/96.5g F/12g C/85g P

Pop Tarts and Milk:

698 calories/17g F/107g C/30g P

Chocolate Ice Cream w/ PB:

1217 calories/74g F/125g C/30g P

Total: 3749 calories/194.5g F/286g C/231g P <---Pretty sure that's the highest on fats I've ever gone lulz.

[kkaustin812]

Diet for Saturday September 3rd 2011:

Volume eating spree:

Over a pound of spinach, nearly a pound of tomatoes and light Italian Dressing:

457 calories/22.5g F/54g C/17g P

Lol 5 grapefruit:

391 calories/1g F/99g C/8g P

Originally planned to eat all 9 apples but I stopped at 6:

431 calories/1.5g F/114g C/2g P

Then about 3pm I murdered the rest of my calories:




FF GY, PB, Banana Cream Casein & Strawberry Preserves. I was actually impressed at how much I liked this attempt at sludge.


Daily Total: 3699 calories/124.5g F/477g C/198g P

[kkaustin812]

Training for Saturday September 3rd 2011:

I felt recovered enough from my illness to workout (Still sick but I have to be pretty darn sick to miss training).

-Lying Leg Curls: 130x16, 160x5, 145x8 (1RM = 199.3; +12.2%)
-Barbell Lunges: 155x12, 135x12, 135x12 (1RM = 217; +14.8%)
-Calf Press: 115x12, 130x12, 85x32
-Ab Crunch Machine: 130x16, 150x12, 180x6

I got on the treadmill but just was feeling too fatigued. I ran for like 3 minutes but then quit. I figured it was enough that I got my lifting in even though I was sick so I cut myself a break.

[kkaustin812]

Training for September 4th 2011:

-Preacher Curl Machine: 100x12, 100x9,90x8 (1RM = 140; +5.0%)
-Lat Pulldown Machine: 130x15, 135x12, 160x8 (1RM = 202.7; +10.3%)
-One-armed Cable Row: 100x12, 120x12, 150x8 (1RM = 190; +25%)
-Barbell Deadlift: 315x9, 315x6, 275x12 (1RM = 409.5; +2.6%)

That was a great workout.

[AWD_TURBO]

Reason for doing deads last?

[Ashlei]

Loving your food p0rn!

And I have those same plates that the deli slices were on. lol.

[Siafu4Life]

Damn nice looking eats!!

[kkaustin812]

Reason for doing deads last?

I almost always do my big lifts first but just decided to switch it up for some reason.

Loving your food p0rn!

And I have those same plates that the deli slices were on. lol.

Thanks!

Damn nice looking eats!!

Thanks Man!

[mike201011]

I has subbed

[AWD_TURBO]

I almost always do my big lifts first but just decided to switch it up for some reason.

Alright, I was gonna say you should use all your energy for the big lifts but as long as its not a regular thing

[kkaustin812]

I've been pretty busy the past few days so here's a run down:

Sunday: 3791 calories/127g F/515g C/180g P
Monday: 3922 calories/175g F/424g C/185g P
Tuesday: 3627 calories/89.5g F/525g C/217g P

Training for Monday September 5th:

-Barbell Shoulder Press: 115x12, 115x9, 115x6 (1RM = 161; +16.7%)
-Barbell Bench Press: 195x7, 175x10, 155x10 (1RM = 240.5; -5.1%)
-Barbell Close Grip Bench: 185x3, 185x2, 205x1 (1RM = 211.8; -12.9%)
-Ran 5mph for 10 minutes

lol I was quite glad about my shoulder press going up but I guess doing shoulders first made my bench go down.

Training for Tuesday September 6th:

-Barbell Squats: 315x10, 315x8, 275x12 (1RM = 420; +2.6%)
-Calf Press: 115x12, 130x12, 130x10 <--- weight per leg of course
-Decline Sit-ups: BWx16, (BW+10)x8, BWx12
-20 minutes on the elliptical @ moderate intensity

[AWD_TURBO]

Have you thought about lowering your reps for your heavy compound movements, kinda like a 5x5 thing for Bench, deads, and squats?

[kkaustin812]

Have you thought about lowering your reps for your heavy compound movements, kinda like a 5x5 thing for Bench, deads, and squats?

Should I? Would you recommend alternating between lower and higher reps or are you recommending doing mostly strength work on the big lifts? I thought higher (8-12) was best for pure hypertrophy?

[kkaustin812]

Training for Wednesday September 7th 2011:

-Chin-ups: BWx8, BWx6, BWx4
-Bent Over Rows: 155x12, 175x10, 135x12 (1RM = 233.3; +5.1%)
-Barbell Curl: 95x6, 80x12, 70x14 (1RM = 114; -4.2%)
-Ran 5mph for 12 minutes

[kkaustin812]

Diet for Wednesday Septemburr 7th:

Breakfast was 4 Brown Sugar Cinnamon Pop Tarts: 840 calories/28g F/136g C/8g P

Instant Oatmeal, Whey, PB & Whole Milk:

1135 calories/39.5g F/139g C/70g P

Snack I had later:

529 calories/18.5g F/70g C/32g P

Chinese Food for dinner:

Aimlessly punched numbers in my app and got: 1063 calories/57g F/65g C/71g P

Had 2 grapefruit before bed.

Total: 3712 calories/143.5g F/447g C/182g P

[kkaustin812]

Training for Thursday September 8th:

-Incline Bench Press: 175x11, 175x8, 175x5 (1RM = 239.2; No change)
-Barbell Upright Row: 85x12, 105x10, 105x8 (1RM = 140)
-Barbell Shrug: 315x12, 225x15, 225x15
-Ran 5mph for 15 minutes

[kkaustin812]

Diet for Thursday September 8th:

Breakfast:

and 2 Hot Fudge Sundae Pop Tarts: 1270 calories/57g F/167g C/18g P

Lunch:


and a tub of FF Cottage Cheese: 1294 calories/8g F/170g C/134g P

About 4pm:

Massive salad, then Tysons Honey BBQ Boneless Chicken Bites (frgt to take pic, was in eat mode) and grapefruit: 1129 calories/36g F/146g C/64g P

Total: 3693 calories/101g F/483g C/216g P