1 year of physical improvement (backdated journal)

[Jariel]

Unlike many of the guys in the H+F forum, I haven’t kept a journal or logged my weight changes during my progress, so I have decided to write a backdated report of my experiences (physical, mental, social, sexual etc) including what few pictures I have. I’m no expert and wouldn’t even call myself a bodybuilder; I’m just a guy who wants to get in shape and have merely followed the advice I learned on this forum, so see this as a motivational thread rather than a guide.


Before

The following picture is from 2001, but represents how I looked before taking on any form of physical improvement:

http://www.wade.pwp.blueyonder.co.uk/miscstuff/1-before.jpg

I looked thin and weak and my state of mind matched my body. I took no pride in my dress, and see how my slumped shoulders scream awkwardness and low confidence. Also note the cigarette in my hand – I was a smoker for 7 years and gave up when I started bulking.


June, 2004

Tired of being patronised for being a “nice” and “sweet” guy, sick of being disrespected and walked over, I decided to take my first steps towards bulking up.

I followed Diesel’s bulking guide as a foundation for my diet and eating times. I signed up at my university gym and also bought my own bench and free weights so I could work out even if I couldn’t make it into the city. My routine consisted of a 4 day split and comprised free weight exercises such as squats, flyes, bench presses, curls, arnolds, military presses, pullovers and shrugs, plus dips, crunches and various abdominal exercises. I performed 4 sets of each exercise to around 10-15reps or to failure.

Unlike many guys here, my entire focus was on gaining mass only, not strength, and so I must point out that since I started lifting I have never exceeded 110lbs (barbell) and 50lbs (per dumbbell) during my workout sessions. If you hope to make strength gains, you will want to increase your weight regularly, but in my experience it is not essential to gaining muscle mass just as long as the weight you use provides adequate resistance.


October, 2004

http://www.wade.pwp.blueyonder.co.uk/miscstuff/2-oct04.jpg

This is the peak of my gains. I packed on over 20lbs in just 4 months! I felt fantastic, I was getting a whole lot more respect, had women complimenting and touching my body, and as a former nice guy, I had finally gained some much-needed sex appeal.

While I was proud of my muscle gains and looked great in my shirts, I had gained more bodyfat than I cared for and was starting to look bulky and less defined. So I figured it was time to start cutting. Once again, I looked to Diesel for guidance and started following his cutting guide, while continuing my usual weight routine.


November, 2004

http://www.wade.pwp.blueyonder.co.uk/miscstuff/3-Nov04.jpg

I was making steady progress cutting on Diesel’s guide. My chest was showing a little more definition, I was losing bodyfat and maintaining muscle mass. However, it was taking a lot of time and I wanted quick results. Big mistake!

At this point I decided to try a much stricter, low carb, low calorie cutting diet. I dropped almost all carbs, dropped my calorie intake to approx 1500 per day and added two days of cardio. In retrospect, the word “idiot” springs to mind.


January, 2005

http://www.wade.pwp.blueyonder.co.uk/miscstuff/4-Jan05.jpg

I’d made it through Christmas without binge eating or drinking and was looking pretty good. I was aware of losing some muscle, but had lost quite a lot of bodyfat too and was feeling quite pleased with my new body. However, I was feeling very lethargic every day, felt lightheaded at times, had a very low sex drive, low motivation, lost my bold/masculine mindset and, strangely, I was feeling emotionally sensitive. Even my girlfriend started neghitting me by calling me a wimp/woman/pvssy/gay.


March, 2005

http://www.wade.pwp.blueyonder.co.uk/miscstuff/5-April05.jpg
http://www.wade.pwp.blueyonder.co.uk/miscstuff/6-April05.jpg

By now I had stopped cutting and balanced my diet, but a lot of my muscle definition had already been lost. In fact, I felt like sh1t physically and mentally, my confidence plumetted, I started getting insecure, lost motivation, started smoking again and stopped lifting! I felt like all my time and effort had gone to waste and just gave up on it!

As a side note, I want to add that the female attention I was used to stopped soon after too. Coincidence? Since I’d been lifting, women were all over me and now I couldn’t even get eye contact in a club. Many guys have spoken about the mental state bodybuilders have and the effect this has on their appeal to women, so I now believe it was more than just coincidence. I didn’t suddenly turn ugly overnight, but my state of mind had altered considerably.

Anyway, I continued smoking, being lazy and unmotivated for another month, when I finally decided to pick myself up and start bulking again from scratch. A few weeks later I rediscovered that special mindset - that bold and fearless state, the sense of determination and focus, the masculinity, high energy and high sex drive. Everything that is good about bodybuilding came flooding back to me and I even managed to kick smoking for a second time. Above all, I felt like I was back in control of my life!


July, 2005

http://www.wade.pwp.blueyonder.co.uk/miscstuff/7-july05.jpg

This is where I stand now. I’m not in bad shape at all really, but the last few months of bulking has caused me to gain some extra bodyfat. However, instead of repeating my mistake of cutting and looking for fast results, I’m eating a balanced diet and adding HIIT to my offdays. My plan is to burn it away slowly, while increasing my general fitness in the process.

I am, however, very pleased to say that my determination and focus are at a peak right now, and so is my confidence and popularity with women.

I still have a lot of work ahead before I get to where I want to be, but hopefully this has inspired some of you (or at least warned you of the problems with intense cutting). Anyone who is contemplating bodybuilding, I recommend you go for it right now. If you feel dejected or in a rut, bodybuilding can give you a light at the end of the tunnel - a promise of more success with women, more confidence and strength, which draws closer every day. Just by having that something to look forward to, you can change your entire mindset, which in itself can bring improved confidence and success.

Thanks to everyone who has helped and inspired me so far by replying to my questions, posting photos, journals, advice etc.


To be continued…

 

[snintel]

pretty inspirational and helpful, good work, I'm about to start lifting.

 

[sstype]

hey nice pics. keep in mind that when you start getting serious about lifting, you will gain back most of the muscle you had lost fairly quickly. its called muscle memory.

but hey, thanks a lot for posting and keeping me inspired to get big

 

[medjaun]

hey thanks for posting this. im about to enter a cutting stage for the first time in 2 years and then plan to bulk up for the first time. your story shows how the mental side is just as important in some ways as the physical and deffinatly gives me more inspiration.

one question though you said 10-15 reps yet diesel recommends i think less than 8 right? any reason for the higher ones?

 

[silverwex]

This is one of the most inspiring and interesting posts I have ever read on sosuave.

Well done Jariel!

Can I ask a few questions:

1) Can you post your workout routine and diet?

2) You really used the 10-15rep range to get that big?

3) How many days of cardio do you perform a week? Two?

Cheers.

 

[Tweek_1984]

Looking good.

What sort of abdominal exercises are you doing?

 

[EternalBachelor]

Hey Jariel.

Don't make the same mistakes twice. People have a "set" bodyfat level where they are most comfortable. If they go much below this they get all the loss of sex drive, the tiredness, the sensitivity depression etc.

Most women actually find a bit of bulk attractive as you commented in October 2004. As long as you don't overdo it and keep a flat stomach that is fine.

I too would be interested to see your routine, weight improvements etc

 

[Double]

i have a question did your clothing style change at the peak of your gains in october? i remember you saying you style metro but the wifebeater shirt doesnt look so? would be interesting to know if your mental and physical changes affected your clothes and style, too?

good job man, keep at it!


when i was cutting i did go as low as 500calories in the last days contrary to 4000calories bulking one month before. i even started shivering and i did cry like a baby about the unfairness of life. although i didnt lose much muscle i will never do a hardcore cutting cycle again!!!btw i dont think you need to cut at all with your current bodyfat.

 

[Jariel]

First of all, thanks for the motivating feedback. You guys and this forum have been a big inspiration to me and will continue to be.

you will gain back most of the muscle you had lost fairly quickly. its called muscle memory.

This is something I didn't know about, but now you have explained it does make a lot of sense as I gained quite quickly when I started up again.

one question though you said 10-15 reps yet diesel recommends i think less than 8 right? any reason for the higher ones?

Effectively I do all my sets to failure, yet some days I manage 15 and sometimes only 8, so I usually just keep 10-15 as a target. If I could do more than 15, I would add some weight. At the moment, I'm benching only 120lbs, but when 15 reps gets too easy I'll add another 10lbs.

1) Can you post your workout routine and diet?

I will post my workout routine further down in the thread. My diet was pretty much exactly the same as in Diesel's bulking guide, except I ate an eggwhite omlette (3 eggs) instead of the meal replacement.

2) You really used the 10-15rep range to get that big?

Well, this was really just a target to aim for. My main focus when lifting was just making sure I felt the strain.

3) How many days of cardio do you perform a week? Two?

At the time of bulking I did none at all, when I was cutting I was doing about 4 days with 30 minutes of cycling or running. Now I'm doing 2 days of HIIT and have started walking (5 miles) home when I go out on a Saturday night. I drop a lot of water weight from doing cardio (especially as it's summer) so look quite good in a morning, but it's hard to judge how effectively I'm burning fat.

What sort of abdominal exercises are you doing?

I only work my abs once a week, but towards the end of the week I start to lose definition. I only really do three ab exercises regularly, including plain crunches, reverse crunches (http://www.bestabs.com/Resources/Exercises/ExerciseDetails.aspx?region=2&exercise=1) and vacuums (http://www.bodybuilding.com/fun/ms-fit5.htm).

I only started doing vacuums about 2 months ago, but they make a big difference!

Most women actually find a bit of bulk attractive as you commented in October 2004. As long as you don't overdo it and keep a flat stomach that is fine.

You are right! I really don't want to go below 10% BF or get as ripped as a bodybuilder. I'm quite happy with the way I look now except I'm still carrying a little pocket of fat just above my waist.

i have a question did your clothing style change at the peak of your gains in october? i remember you saying you style metro but the wifebeater shirt doesnt look so? would be interesting to know if your mental and physical changes affected your clothes and style, too?

Strangely, it has affected my style quite a lot. I'd still consider myself metro in the sense that I groom, tan, moisturize and look after my appearance, but I'm definitely not what you'd call a "pretty boy" any more. I used to dress quite flamboyantly in flowered or patterned shirts, surf beads and flared jeans, but I've toned it down a lot and go for a more smart yet fashionable look now with just plan shirts and bootcut jeans (I usually just keep the wifebeaters for wearing beneath my shirts or for bed).


Anyway, thanks again guys. Your feedback and your journals are really motivating!

 

[Double]

that fits with my own experience! a few weeks ago when i was cutting or taking a pause i was shopping and thought those fancy shirts look so coooooooool, but i couldnt decide which one i wanted to buy like a woman lol(but fortunately!). now i bought two wifebeaters and one army trouser instead =]. it's really amazing how my taste of clothes changed in the last few years, interesting stuff.

 

[Tweek_1984]

I might start doing vacuums myself.

Do you go on a sun bed then?

 

[Jariel]

Bump...

Just for those who have asked me about my routine. I have always been into the aesthetic goals of bodybuilding, simply to look and feel good about myself, and so my approach consists of "volume training" - low weight, high repetition.

This is beneficial if you are looking to get in shape quickly and/or if you wish to workout at home, without a spotter. I would definitely recommend it for the casual bodybuilder, at least to begin with.

The disadvantages are that it doesn't develop strength to the extent of high weight exercises and that you will lose mass quickly when you stop training (see my March 05 entry) - although you can gain it back quickly too.

On average my lifting routine looks something like this:


Day 1:
Dumbell pull overs – 4x10
Neck Flexion - 4x12
DB arnolds - 4x10
Crunches – 4x20
Reverse crunches - 3x20

Day 2:
Barbell incline bench presses – 3x10
Barbell flat bench Presses – 4x10
Flat bench Flyes – 4x10

Day 3:
Military presses - 4x15
Squats – 4x15
Shrugs – 4x15
Barbell upright row – 3x10

Day 4:
DB curls - 4x10
Pushups – 4x12
Dips – 4x10
Stomach vaccuums


I mixed up my routine every so often, however, and switched some of these exercises for others.

My bulking diet is pretty much the same as the one given in Diesel's guide. Although I substituted potatoes for bananas or a slice of brown bread, and mixed things up a little.

Creatine is also very beneficial when you're volume training because it gives you a fuller pump to your muscles. However, I have recently started using a blend of creatine and taurine (thanks to Warboss Alex's suggestion) and would highly recommend giving this a try. You can buy taurine and creatine separately if you prefer.

But generally this is how I train. I doubt it is the optimum approach to bodybuilding, but as you can see from my pictures I got results. Hopefully this little update has shed a bit more light on my routine and will help motivate people to get started.

 

[Hockey Playa]

good job, good luck buddy, Your Motivation helped me alot

 

[mrRuckus]

Bump...

The disadvantages are that it doesn't develop strength to the extent of high weight exercises and that you will lose mass quickly when you stop training (see my March 05 entry) - although you can gain it back quickly too.

You can't gain muscle mass if you're not gaining any strength. Your muscle has no reason to grow if you're not demanding new obstacles for it to conquer.

You say you easily lose muscle mass. This is why. A lot of that muscle "mass" you have in you isn't mass. I forget exactly what it is, but something or other (probably water) fills your muscles from volume training then when you stop training for a while it leaves your muscles and you look flat and lose weight. Then the fluids return to your muscle when you resume the volume training. REAL thick meaty true muscle mass does not coming pouring off just because you stop lifting for a couple weeks or a couple months.

Volume training is worthless for the VAST majority of people.

 

[Charm]

Another thing is that it takes years and years of consistent training to build really dense muscles. In some cases, you may not notice any size gains but your muscles are becoming denser.

 

[HariPoter13]

The picture links in the first post are dead, could you re-upload them?

Also, how much do you weight & how tall are you?

 

[search1ng]

You just revived a 5 year old thread, hahaha..

I don't think the original poster is around anymore.

 

[Jariel]

I still drop in from time to time and have started up my workout regeime again in the last 6 months.

I may try to upload some pictures again, but the truth is I got in great shape, lost it, and am working back upto it again now.

At the moment I weigh around 215lbs and I'm 6'4. I'm at around 18% bodyfat though so still have some to drop.