check4donjuan's workout journal

[check4donjuan]

Reason I'm starting this journal is because I'm hoping it will help me stick with my workout. Below is some information concerning myself.

Background: Have on and off for years. Used to do some for wrestling and track. I graduated in '06. Around that time I wanted to gain a lot of mass. I've been pretty skinny. That frame has always left me self-conscious. Was really bothering me when I was going out with my former girlfriend. She knew that being skinny really bothered me. Decided to really start lifting, but that was tampered by a case of mono. Couldn't really lift when they were saying your spleen could rupture. Anyway fast foward a few months to about June. End up going through a very horrible breakup. She sends me a message hitting all the things she knows disturbs me. The one that especially stood out and hurt me the most is "youre so ****ing skinny and useless. youre a dissappointment to you and everyone else you admired. even me.":box: :box: :box: That there really makes me want to change myself bringing to where I am now. Being this skinny actually has me really depressed. That's why it's time to lift!

Current Situation: I have a diet in place that I'll post. It's good. I'm wiling to take the time and follow through on it fully. No excuses. Only problem is I'm not sure what workout today. I was starting one this week that seemed good. But then I have Anthony Ellis' program now. The one Pook used to gain 30lbs. in 3 months with and by which other people on this site have sworn by. So I am divided over which one to follow. The one I had is full of heavy weight, compound exercises, but the other a lot of people seem to have success on. BTW- I'm a hardgainer which is obvious if I'm skinny. But as they say the first step to recovery is admiting your problem. Also, I currently weigh about 175.

Goal: I want to hit the weight of 205-210 with about 10-13% body fat. I want to reach this by December 6, 2008. That's the day of my 21st birthday. Can't think of a better way to celebrate then reaching my goal!!!

 

[check4donjuan]

BELOW IS MY DIET:
Meal A: 3 eggs, 1 tbsp. peanut butter, 2 scp. Whey
Meal B: 5 oz. Noodles, 2 tbsp. peanut butter, 2 scp. Whey,
Meal C: 5 oz. Noodles, 2 tbsp. peanut butter, 2 scp. Whey
Meal D: 3 scp. Whey
Meal E: 5 oz. Chicken Breast, 1 cup Broccoli, 1 Fruit
Meal F: 5 ox. Noodles, 1 tbsp. peanut butter, 2 scp. Whey

*NOTE: Before I hear any criticism. There is a reason I choose this one. Meal D only has whey because I'm at work during the time of that one and it's the best I can do. The whey throughout the day enables me to have the amount of protein I need. This is the best I can do on my budget and time cooking. Only thing I probably would add or change is having more peanut butter. My job has me walk around a lot that's why. It's around over 4000 calories. I forget what the exact stats were for it, but they were in good range for growth.

 

[check4donjuan]

Here is the workout I was doing:

Monday (Back)
Front Pulldown x15, x15
Front Pulldown x8, x8, x6, x6, x6
V-Bar Pulldown
Single-Arm Dumbbell Rows x8, x8, x6, x6, x6
Front Pulldown x8, x8, x6, x6, x6
V-Bar Pulldown
Single-Arm Dumbbell Rows x8, x8, x6, x6, x6
Squat x8, x8, x6, x6, x6


Tuesday (Chest)
Flat Dumbbell Chest Press x15, x15
Incline Dumbbell Chest Press x8, x8, x6, x6, x6 >SUPER
Incline Dumbbell Flyes x10, x10, x10, x10, x10 SET
Incline Hammer-Grip Dumbbell Press x 8, x8, x6, x6, x6
Flat Dumbbell Chest Press x8, x8, x6, x6, x6


Thursday (Legs)
Squat x15, x15
Squat x8, x8, x6, x6, x6
Lunges x6, x6, x4, x4, x4
Leg Extension x8, x8, x6, x6, x6
Leg Curl x8, x8, x6, x6, x6
Deadlift x8, x8, x6, x6, x6

Friday (Shoudlers, Triceps, Biceps)
Reverse Curl into Military Press x8, x8, x6, x6, x6
Upright Row (Wide)x8, x8, x6, x6, x6
Upright Row (Close)x8, x8, x6, x6, x6
Reverse Curl x8, x8, x6, x6, x6 >SUPER
EZ Bar Curl x8, x8, x6, x6, x6 SET

-------------------------------------------------------------------------
I was really happy with this work. I was going to do it for the next six weeks and then change to different one. Reason I have the Shoulders, Triceps, and Biceps together is to have compound exercises that make the muscles rely on each other to stimulate even more growth.

 

[check4donjuan]

Started pre-lifting for the pass two weeks. Meaning I've been do exercises to ease me back into lifting. Also, this shows me where I can begin weights wise. Just need to decide which workout. That's what is driving me mad at this point.
I've heard a lot of great thing about the one program, but the workout seems a little short to me, but then many on this forum have said they had great results.

The really big fear I have is that the workout I choose will not have been the right one, and the gains I made could've been a lot more had I choosen differently. Here's the thing I keep hearing the people within the first three months make the most gains around then. I found this quote from Effort on a thread started by shaunuk to sum up all the things I've heard involving this:

Newbies (people that never lifted before in there life, or people that have trained but never trained correctly)

Gains and body changes should be very obvious. A lot of the people i train will go up 10lbs in weight in the first month because of all the diet changes, supplements, water etc. Muscle gains do happen over time but can happen at any moment they are not linear, so its important to have your diet, supps and sleep together because gains can take place at anytime.

You should def being seeing gains (weight, body changes in before after pics, strength) in the first 4-6weeks if not then something isn't right.

Its hard to put a set number on how much you'll gain but as a rough estimate in 3months time a newbie that has there training, diet, sleeping, supp, and metabolic issues together should be gaining anywhere from 15-30pounds (maybe more in some cases)

Add in a bodyfat reducing program and you got yourself a really different looking person

Taken from http://www.sosuave.net/forum/showthread.php?t=117389

I feel pretty good about the diet. But damn if this workout doesn't have me worried. Like I stated before, I think my workout is good, though might add dips to chest and wide-grip pullups to back. But I keep thinking about how this Anthony Ellis' program is supposedly so good and worked charms for forum members including Pook. Idk. I just need sometime to think it over.

Facts I know about making a hardgainer's body into a respectable one:
*ABSOLUTELY MUST use compound exercises.
*Stick with dumbbells and barbells.
*Stay away from isolation machines as much as possible.
*A diet with a lot of calories, a huge amount of protein is a MUST.

I'm good with that last fact. Now I just need the workout!

 

[eldafar]

Your protein intake seems OK. Need some more fat in there, also, I'd try really hard to get some other significant source of protein other than whey. Whey is good, but getting 90% of your protein from whey is not the best idea.

If you really can't help it and have to use whey, use different types of whey. Trueprotein has different wheys with different bases, that will help you get the protein variety that you would get from regular sources of protein.

Trueprotein was discussed in an earlier thread: http://www.sosuave.net/forum/showthread.php?t=147777&highlight=trueprotein.com

Also, since you really like peanut butter, you can improve your meal D with a homemade protein bars, made using whey, milk and peanut butter.
http://musclecircuit.com/best-tasting-homemade-protein-bar/

I'd also get some source of omega-3s, it's going to help you. Whether it's fish, or gelcaps. In your case, probably the latter.

Your exercise routine, I don't like it much. How did you come up with it, what are its goals? Did you look at EFFORT's routines in the sticky Vault?

 

[Quagmire911]

Do Rippetoe's instead. That workout is obscene...

There is a link to it in one of the links I posted in the thread you made yesterday.

 

[I-tallionStallion]

No Deadlifts?????

Can that routine. You've got too much going on and if your really want to build mass that is not the routine to be on. It's only good when you become exceptionally strong. Not to mention it's very hard to figure out if you are gaining on it.

Doing one of the following strength routines:

Mark Rippetoe's Starting strength - http://forum.bodybuilding.com/showthread.php?t=712752

Westside Barbell For skinny Bastards - http://www.ironaddicts.com/forums/showthread.php?t=3161

EFFORT's "Where To Start" - http://www.sosuave.net/forum/showthread.php?t=125444

You are not going to grow off of 1 chicken breast and 8 scoops of whey.

Also I highly recommend you follow a better diet plan such as this -

Meal 1 - 2 scoops whey, 3-4 raw eggs + 2 bananas/apples
Meal 2- 8 Oz. pound beef + 6 oz Brown Rice + Salad
Meal 3- 2 scoops whey, 3-4 raw eggs + 2 bananas/apples
Meal 4- 8 Oz. pound beef + 6 oz Brown Rice + Salad
Meal 5- 2 scoops whey, 3-4 raw eggs + 8 grams Fish Oil
Meal 6- 6-8 Oz. Chicken Or Tuna/ + 8 grams Fish Oil

Multivitamin
15 grams taurine a day (buy powder form and put in shakes)

I made it up according to this and a very similar plan I follow:
http://www.sosuave.net/forum/showthread.php?t=134782

Start doing morning low intense cardio for 30-45 minutes. This will help keep fat off and burn some off too. Read about it here - http://www.sosuave.net/forum/showthread.php?t=114618

 

[check4donjuan]

Thanks for the responses.

Eldafar:
Thanks a lot! I’ve added an extra 2 tbsp. of peanut butter. And good looking with the protein bar at meal D! Considered what you said about different sources of protein. Decided to add 15 oz. of chicken breast and reduce some of whey. Here’s the improved diet plan:

Meal A: 3 eggs, 2 tbsp. peanut butter, 1 scp. Whey
Meal B: 5 oz. Noodles, 5 oz. Chicken, 2 tbsp. peanut butter, 1 scp. Whey,
Meal C: 5 oz. Noodles, 5 oz. Chicken, 2 tbsp. peanut butter, 1 scp. Whey
Meal D: 2 scp. Whey, 1 Homemade Protein Bar
Meal E: 5 oz. Chicken Breast, 1 cup Broccoli, 1 Fruit
Meal F: 5 ox. Noodles, 5 oz. Chicken, 2 tbsp. peanut butter, 1 scp. Whey

After doing the math, this improved diet will get me around:

Calories = 4700
Fats = 135
Protein = 370
Carbs = 360

Not bad I think. Already take geltabs of fish oil, so got the omega-3. As for my workout I got that from a friend who’s a personal trainer. The goals of the workout are to add mass to me, gain weight with muscle. I looked at EFFORT’s in the vault. Somewhat remind me of the other workout I was considering with Anthony Ellis‘ program.

Quagmire911
Thanks. Went back and found that link you sent me. http://www.sosuave.net/forum/showthread.php?t=134782 I’m taking a look at now. It’s the same one Eldafar mentioned.


I-tallionStallion
Thanks man. I’ve taken a look at those three sites you posted. Two things have me concerned though. I’m a hard gainer, meaning by metabolism is high. Looks like in both Westside Barbell For skinny Bastards and EFFORT's "Where To Start" include cardio. The one has sprints and stuff. EFFORT’s has 45 min. of low intense cardio for four days a week. Wouldn’t that be hurting me instead? Anyway to burn of fat, I’m leaving that to where I work. I basic continuously walk for about over 4 hours at were I work about 5x a week. Also, I added more chicken to the diet. I see you have raw eggs on there? Raw eggs? Do they actually work? And what about salmonella? I got the multivitamin covered. I did like Ripptoe’s workout.

EVERYONE
Seems everyone has criticized the workout I posted. Don’t take this the wrong way. Most of the advice I‘ve gotten is great. I just want to learn for future reference. This way I don’t make the same mistake twice. What is wrong with that workout?

Think I have a clue why everyone says it’s bad. Between the workouts posted by people here, Anthony Ellis’ workout, and my on one. I’ve noticed that only mine has a whole day just focusing on arms and shoulders. Should I just be focusing on the big movements and those things will come along with them?

After reading more into the information from Anthony Ellis and the information everyone posted and linked. I am getting a better understanding of things. Still debating about the workout.

 

[I-tallionStallion]

You need red meat in the diet. It's better for muscle growth and has almost twice the calories than chicken.

If you are on a tight budget nothing is cheaper than what EFFORT offered in his Simple diet scheme.

You don't have to do the cardio, sounds like your job will cover that fine.

Raw eggs are great for you, keep them well refrigerated of course. Put them in your shakes and don't worry about salmonella, I have eaten at least 12 eggs a day for 8-9 months without any problems, you do the calculations...and so have many atheletes for much longer than me. They are a cheap but extremely efficent source of quality protein, calories, and tons of other nutrients. Add them to your diet pronto.

You won't know if you are a hardgainer till you have stuck to a solid routine and good diet for 6 months. You put muscle on VERY SLOWLY. When you first start lifting you gain fast, but after that you probably won't be gaining more that 2-3 pounds of muscle a month. Some would argue that it's just a pound of lean muscle you gain. Obviously not something a new person wants to hear but this is not a quick fix, it's a lifestyle change. 30 pounds of muscle will probably take you a year or two. And if you are truly a hardgainer (which i don't think at all) then it will take even longer imo.


As a side note - There is nothing special about Anthony Ellis's workout, there are better free sources I've pointed to you BUT...if you are willing to spend money on this, go to IronAddicts.com and Get IA to train you or join redpointfitness.com for 18 bucks a month and they will do everything for you aside from the eating and working out.

 

[check4donjuan]

I-tallionStallion:
Know it's a different life style. It's something I want to do for the rest of my life. Also, I'm throwing in at least one raw egg a day. Thanks for the tip.

 

[check4donjuan]

Wanted to thank everyone for the great advice. It will deff help me out a lot. Decided I'm going to follow a workout pretty close to Anthony Ellis' program. Started to cook food now. Following that improved diet I post. Just adding some raw eggs to it. Will be strength testing along with workout this week. Wish me luck!

 

[check4donjuan]

I got the weights I should be starting out straighten out with. So I can start the main workout this week. It's all heavy weights to stimulate muscle growth. I'm really excited to get it started with.

 

[check4donjuan]

Been doing a few work outs now. And I feel really good. Feel more energetic. I'm loving it.

 

[jahidi]

Good to hear man. Why not post the details of each workout here?

 

[check4donjuan]

Hey. Sorry for such a long delay in posting. Don't worry I've been doing the lifting and eating. Love it b/c I know it's been making me better. Just been busy with the new girlfriend. I'll have to post the details of the workout soon.

 

[Quiksilver]

Hey, add 1kg of red meat and 12 whole eggs to your diet. Then we'll see about the hardgainer part

Truth be told, it's all calories in vs. calories out.

Regular person on lifting/cardio program:

Calories out = 2750 (metabolism + cardio + lifting)
Calories in = 3000 (food)

He will gain muscle

"Hardgainer" on lifting/cardio program:

Calories out = 3750 (fast metabolism + cardio + lifting)

Calories in = 4000 (lots of food)

He will gain muscle

--

Your answer is to eat lots of food until:

Food > Metabolism + Cardio + Lifting

--

I tried to make it as easy to understand as possible, but there's really no such thing as a hardgainer, and it doesn't prevent you from doing anything. It just means you have a faster metabolism than most, therefore you have to eat more than most. Get it?

 

[check4donjuan]

Quagmire: You are right about the diet. I've been thinking about adding a dozen eggs a day.

Here's the new diet I have going:

9am: 4 Raw Eggs, 2 Scp. Whey
10:30am: 4 Raw Eggs, 2 Scp. Whey
12pm: 4 Raw Eggs, 2 Scp. Whey
3pm:5 oz. Noodles, 5 oz. Chicken, 4 tbsp. PB
6pm: 5 oz. Noodles, 5 oz. Chicken, 4 tbsp. PB
9pm: 5 oz. Noodles, 5 oz. Chicken, 4 tbsp. PB
12am: 1 cup Broccoli, 1 scp. Whey

Cals 5,052

Fat (g) 203.5

Carbs (g) 323.0

Prot (g) 447.6