Dmatter's Journal. Lets get it right this time.

[dmatter]

So in the past I have tried working out got quick results and gave up rather quickly or was never really strict about it, but having been inspired by recent actors gaining mass to play a role i.e ryan reynolds in blade trinity, taylor lautner in new moon and adrien brody for predators. I have decided now is the time to get into shape get really strong and as a side effect get a nice attractive body as well :cheer: . So here we go

Goals: I want to be strong and look strong, I want hardend muscles (im sick of the jigglyness). a ripped six pack, I want to gain 25 to 30 lbs of muscle. I want a 200 lbs bench a 300 pound squat and a 350 lbs deadlift. So in short i want to be 185-190 lbs with 9 to 8% bodyfat.

Stats: I am 5'10 165 lbs with about 15% bodyfat my upper abs show but still alot of fat covering it. I can bench about 125 lbs, squat 185, and deadlift 200 lbs.

I am planning on doing starting strength from rippetoes.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Dips
2x12 weighted situps

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
2x8 Pull ups
weighted situps 2x12

I was thinking of adding calf raises in one of the days so i can get some strength building there as well.

As for my diet

I would rather focus on gaining weight right now then my abs showing but at the same time i would like to keep fat gain minimal.

7am Meal 1
Scrambled eggs with bacon and strawberries. vitamin c

10am meal 2 cottage cheese with some almonds and a multi vit

12 am Meal 3 pwo shake with 2 eggs 2 scoops of whey berries peanut butter and milk.

2pm Meal 4 Four Chicken breasts with lettuce.

4 pm Meal 5 2 pastrsami sandwiches with provolone cheese and mustard

7pm Meal 6 4 hamburgers with diced onions peppers lettuce tomatoes and wheat buns, and an apple. or sirloin steak with rice beans.

10pm Meal 7 Casein Protien Shake.

*Drink alot of water whenever

Would this diet be enough calories/protein to gain weight but not get chunky?

Cardio: Uhh idk if i should do it, if i do i would probably do it tues and thurs a 30 minute walk, or any suggestions?

I am hoping to achieve this in 6 to 8 months. then focus on body fat loss, and add some power movement exercises like snatches kettlebell work etc.

any comments words of wisdom, is greatly appreciated!

 

[CaptainJ]

Looks sounds. About cardio, if you are keen on keeping body fat down, then just do all your cardio straight after you lift, that way you are burning fat directly and not interfering with your energy levels. Your goals are a bit optimistic, I'd say it will take 1 year realistically, but if you have no qualms about gaining a bit of fat then 8 months is doable. A good tip is that whenever you feel your lifts are getting hard, then just throw in a few pints of milk into your diet. You'll probably end up drinking a gallon a day.

 

[sofiadavis1]

As far as I know the good news for Missouri is that the roster has seen an influx of talent at the position the last two years.I learn many new thing from among the topics that discussed.

 

[CarlitosWay]

So in the past I have tried working out got quick results and gave up rather quickly or was never really strict about it, but having been inspired by recent actors gaining mass to play a role i.e ryan reynolds in blade trinity, taylor lautner in new moon and adrien brody for predators. I have decided now is the time to get into shape get really strong and as a side effect get a nice attractive body as well :cheer: . So here we go

Goals: I want to be strong and look strong, I want hardend muscles (im sick of the jigglyness). a ripped six pack, I want to gain 25 to 30 lbs of muscle. I want a 200 lbs bench a 300 pound squat and a 350 lbs deadlift. So in short i want to be 185-190 lbs with 9 to 8% bodyfat.

You do know those guys are in the gyms at least 4-5 times a week and some I imagine more.. Training pretty much like bodybuilders. Mind you compound movements are money, yet don't cut your self short not including some isolation work after...things like lateral raises, rear delt raises...

You want to get big shoulders, to create that wide look and make your waist look more narrow, creates greater illusion you want to make sure your upper chest gets hit good at least 1-2 twice a week..db low incline/barbell work and flys after is great.

Workouts were about 2-3 hours. Generally starting off with sit-ups. Then heavy weights for muscle bulk. I'm a pretty scrawny guy so we cut cardio entirely and just focused on bulking up. Weight training involved a variety of exercises too numerous to mention at reps of about 8-12, for 6 days a week. After the first week I was longing for the sweet release of death, but soon enough got really into it.

I'd work one body part per day, as in: chest day, back day, shoulder day, leg day, with arms mixed in. Don't know what I was benching. I remember it wasn't anything to brag about.

You would be fine though only going 4-5 times a week though, 5 being better and doing 1 hour sessions or so...I'm usually pretty whooped after 1-1:15....yet if you feel it some days you can push it a little more, everyone is different especially regarding work capacity and recovery....

doing abs beforehand doesn't seem to smart though in my opinion...

pretty basic one

chest/tris
legs
off
shoulders/back
off
repeat

or


chest/back
arms
off
shoulders/legs
off
repeat

you get to pick some money compound movements and than hit them with a few isolation exercises to really develop your whole body...

 

[CarlitosWay]

7am Meal 1
Scrambled eggs with bacon and strawberries. vitamin c
add oatmeal here...bacon is ok, remember **** is salty and will have you hold onto water when eaten in excess....

10am meal 2 cottage cheese with some almonds and a multi vit
more carbs here oatmeal/sweetpotatoe

12 am Meal 3 pwo shake with 2 eggs 2 scoops of whey berries peanut butter and milk.
scrap the milk and peanutbutter... add oats or sweet potatoe..

2pm Meal 4 Four Chicken breasts with lettuce.
depending on how full your muscles are looking maybe add some more carbs here little rice maybe...

4 pm Meal 5 2 pastrsami sandwiches with provolone cheese and mustard

chill on the cold cuts, again loaded with salt too and will make you look like you're holding onto more fat than you are,can you say "bloat!"?

7pm Meal 6 4 hamburgers with diced onions peppers lettuce tomatoes and wheat buns, and an apple. or sirloin steak with rice beans

it's k i guess yet if you start adding some more than comfortable fat gain, cut out the carbs here and add good fats instead....

10pm Meal 7 Casein Protien Shake.

add natty peanut butter here or other good fats...e.g. light tasting olive oil, yet something slow digesting like natty peanut butter/almond butter is perfect....maybe one scoop casein + a little cottage cheese and some natty peanut butter should do the trick

*Drink alot of water whenever

Would this diet be enough calories/protein to gain weight but not get chunky?

Just keep carbs higher on training days and gauge them a bit/cut em off some on off days....use the mirror bud.

Cardio: Uhh idk if i should do it, if i do i would probably do it tues and thurs a 30 minute walk, or any suggestions?

days off do some light walking in the morning after a small shake/meal, it'll rev up your appetite/metabolism, drop a few green tea pills/caffeine pills before hand...

I am hoping to achieve this in 6 to 8 months. then focus on body fat loss, and add some power movement exercises like snatches kettlebell work etc.

don't yo yo back and forth...I'm sure if you work hard enough in the gym and on diet you won't have to focus on fat loss later....but only have to make minor minor tweaks in diet...manipulating carb timing and total cals is all...

any comments words of wisdom, is greatly appreciated!

*puts on flame suit* Yeah bodybuilding is art and well most men want to look impressive in their own rights when their clothes are off. I'm sorry 3 days a week on a full body routine will get you some results, yet I don't know about you I want to see impressive results as far as my development.