Emelec's Workout Journal

[emelec]

The Revelation

Alright screw it im tired of not doing anything to attain that ripped muscular body i have been wanting forever now.

Starting stats and starting pictures
okay my curent stats are 6 ft 160 lbs and a bodyfat of aproxamitley 14 to 16%.

triceps

biceps

flexing stomach

unflexed

back

The Wheels

Goal of Lifting
my ultimate goal is to be at single digits in bodyfat and gains of 20 lbs of muscle by next summer but to see alot of progress by febuary and look alot better then currently


1st week of where to start thread complete

bench 110
deadlift 205
squat 150
barbell row 135

pretty weak numbers but hopefully they will change in time.

My Reconstructed Diet
8am 4 whole eggs with quark of cheese, and a bannana.

10 am can of tuna in wholemeal bread and a drink with 2 scoops of protein and grape fruit.

11 45 am turkey sandwich on wheat breadwith lettuce. and almonds.( i need something small and compact to fit in my bookbag since ill be in classes until 2)

2 30pm cottage cheese with almonds

3 30 ( workout)

5pm (post workout) 3 scoops of whey with water and an apple

6pm sirlion steak with brown rice and romaine lettuce and tomatoes

9pm (60g protein drink) or 3 scoops of whey.

My workout routine will be the routine previously known as warboss' idiots workout and cardio will be 6 days a week 45 min walking on tread mill with an incline

support is gladly appreciated and any adivce on nutrition

 

[Quiksilver]

Welcome to the club, bro.

Those numbers arent a bad starting point at all mate.

First thing I can see is that you shouldn't need to do 6 days per week of cardio. Not yet atleast. 6'0 and 160 isn't fat, and in the pics you look roughly 13-14% bf. If I were you, I'd start with two days per week, to keep rhythm, and if you find yourself gaining fat, add sessions as you need.

Ill let others critique your workout and diet.

If u stay dedicated, by this time next year you'll look in the mirror and be like "dayyyuuumm bro, who is that stuud?"

and your thread is now in the workout logs sticky in the h&f vault. don't make me regret puttin it there!

good luck

p.s clean your room

 

[Warboss Alex]

my ultimate goal is to be at single digits in bodyfat and gains of 20 lbs of muscle by next summer but to see alot of progress by febuary and look alot better then currently

VERY ACHIEVABLE, CONCENTRATE ON THE MUSCLE FIRST WHILE KEEPING FAT UNDER CONTROL

1st week of where to start thread complete

bench 110
deadlift 205
squat 150
barbell row 135

pretty weak numbers but hopefully they will change in time.

YOUR DIET IS A BIT HAPHAZARD. YOU HAVE TO DECIDE WHETHER TO GO WITH A CARB DIET OR A FAT DIET (ALONG WITH YOUR HIGH PROTEIN).
AIM FOR 320G PROTEIN A DAY (EXTRA ON WORKOUT DAYS) SO ABOUT 55G PER MEAL ALONG WITH CARBS OR FATS AS NECESSARY.

My Reconstructed Diet
8am 4 whole eggs with quark of cheese, and a bannana.

EITHER MORE FAT OR MORE CARBS AS ABOVE. I'D PROBABLY GO WITH SOME WHEY AND OATS OR SOMETHING SIMILAR

10 am can of tuna in wholemeal bread and a drink with 2 scoops of protein and grape fruit.

LOOKS OKAY FOR A CARB DIET IF THE PROTEIN IS SUFFICIENT

11 45 am turkey sandwich on wheat breadwith lettuce. and almonds.( i need something small and compact to fit in my bookbag since ill be in classes until 2)

LOOKS OKAY FOR A CARB DIET IF THE PROTEIN IS SUFFICIENT

2 30pm cottage cheese with almonds

GOOD DEPENDING ON PROTEIN

3 30 ( workout)

5pm (post workout) 3 scoops of whey with water and an apple

MORE CARBS HERE, AT LEAST 50G

6pm sirlion steak with brown rice and romaine lettuce and tomatoes

GOOD DEPENDING ON PROTEIN

9pm (60g protein drink) or 3 scoops of whey.

ADD FATS TO SLOW RELEASE OF THE WHEY, OR USE A CASEIN OR CASEIN+WHEY BLEND OR EAT SOLID FOOD

BASICALLY YOU NEED 55G PROTEIN PER MEAL, THE CARBS AND FATS WILL DEPEND ON YOU.. GO FOR A ROUGHLY EQUAL CALORIC SPLIT FROM CARBS AND FATS RIGHT NOW AND WE'LL ADJUST FROM THERE

My workout routine will be the routine previously known as warboss' idiots workout and cardio will be 6 days a week 45 min walking on tread mill with an incline

SEE QUIK'S POST - CARDIO ON OFFDAYS IS SUFFICIENT FOR NOW

support is gladly appreciated and any adivce on nutrition

...

 

[EFFORT]

Make sure your getting 15-20g of fish oil a day, you also want red meat and eggs to be your staple for protein. going with what alex said my reponse in bold


My Reconstructed Diet
8am 4 whole eggs with quark of cheese, and a bannana.

EITHER MORE FAT OR MORE CARBS AS ABOVE. I'D PROBABLY GO WITH SOME WHEY AND OATS OR SOMETHING SIMILAR
a 2-3serving whey shake with some oats and 1-3 raw eggs would be great to complete this meal


10 am can of tuna in wholemeal bread and a drink with 2 scoops of protein and grape fruit.

LOOKS OKAY FOR A CARB DIET IF THE PROTEIN IS SUFFICIENT
swapping the tuna out for beef and adding 1-3 raw eggs to the protein shake and adding some veggies would be great for this meal

11 45 am turkey sandwich on wheat breadwith lettuce. and almonds.( i need something small and compact to fit in my bookbag since ill be in classes until 2)

LOOKS OKAY FOR A CARB DIET IF THE PROTEIN IS SUFFICIENT
add a protein 2-3serving protein shake here you can pack it with you, can leave the eggs out of this one

2 30pm cottage cheese with almonds

GOOD DEPENDING ON PROTEIN
add alittle protein shake here 1-2 servings with 1 raw egg


3 30 ( workout)

5pm (post workout) 3 scoops of whey with water and an apple

MORE CARBS HERE, AT LEAST 50G

6pm sirlion steak with brown rice and romaine lettuce and tomatoes

GOOD DEPENDING ON PROTEIN
use whey + egg shake here to make the difference in protein

9pm (60g protein drink) or 3 scoops of whey.

ADD FATS TO SLOW RELEASE OF THE WHEY, OR USE A CASEIN OR CASEIN+WHEY BLEND OR EAT SOLID FOOD
add some eggs to the shake and this would also be a good time to get in that fishoil

 

[emelec]

well last week college started so it was hectic i started in stead this week.

workout #1

Squat
barx10
65x8
85x5
115x3
135x1
150x1
2x5 160

legpress
1x15 4 plates (im not sure if the machine byitself adds weight)

stiff legged deadlift
2x10 135

hyperextension
2x8 while holdin 10 lb plate

calf raise
2x15 255 lbs



i finished workout 2 today also but ill post that later. and i was wondering effort is there a better way to get more WHOLE foods in my diet? it seems there is too much chemical assistance unless thats ok.

 

[EFFORT]

is there a better way to get more WHOLE foods in my diet?

Yes, increase the portions of the whole foods in each meal. So say you have 6oz of beef in a meal increase that to 10oz or whatever you can eat in addition to still getting your carbs down. Use liquid meals to make the difference in what you can't eat. So say you need to eat 60g of protein and 50g of carbs for a meal. You stuff yourself with protein and carbs but still need 25 more grams of protein and 30g of carbs. Make yourself a shake with some eggs, whey , oats, banana to make that difference.


You also have to be realistic, maybe some days are just really hetic so you'll have to do more liquid meals, but maybe you'll also have some days where you don't have **** to do, on those days you can focus on getting down more solid food.

So to recap the way to increase whole food intake is just to increase your portion sizes.

 

[emelec]

mon sept 20th 2007

bench press 2x5 110
incline dumbell press 45 lb dumbell 2x8
military press 2x10 55lbs
skullcrushers 2x15 i used a straight bar with 10 lbs each side but a shorter straight bar not the 45lb ones

sept 24 2007
form was perfect this time around
squat 2x5 150lbs
legpress 1x15 2 45 plates each side and 10lbs added each side this week
stiff legged deadlift (need some instruction on this excerssise) stiff legged ddeadlift 2x10 155
hyperextension 2x8 with 25lb plate
calf raise 2x10 295lbs