Jahidi's Workout and Diet Journal

[jahidi]

Age - 19
Height - 5'9"
Weight - 135-140 or so (I'll weigh myself tomorrow)
BF% - 9-10% (guessing)

Some of you may remember me, I kept a journal here last summer and gained about 15 pounds of muscle.

Anyway, during the school year I still worked out 3x a week but I was only eating around maintenance and getting wasted at least 3 or 4 nights a week so needless to say I didn't really make any gains.

Now I'm back and I'm going to give it 100% again. I'm living in my college town for the summer but most people went home so I'll be partying a lot less. I'll be drinking once a week maximum and if it goes well I might even quit drinking for the whole summer altogether. I'm also working a slack job that takes no physical labour and has several lunch/snack breaks so there's really no excuse for not devoting myself to working out and eating truckloads of food.

I'll be following IA's "Simple Power-Based Routine":

Day 1
Squat 2-3 x 5
Hyperextensions 3 x 10
Dumbbell Row 4 x 6
Preacher Curl 3 x 8
Machine Calf Raises 3 x 15

Day 2
Bench Press 3 x 5
Incline Dumbbell Bench Press 4 x 8
Military Press 3 x 8
Tricep Pushdowns 3 x 10
Ab work 3 x 10

Day 3
Deadlift 3 x 5
Leg press 2 x 10
Chin-ups 4 x 6
Preacher Curl 3 x 8
Machine Calf Raises 3 x 15

Day 4
Incline Bench Press 3 x 3
Dips 4 x 8
Military Press 3 x 8
Tricep Pushdowns 3 x 10
Ab work 3 x 10

This is the diet that I intend to follow. It's basically Effort's "Simple Starting Diet" except that I added a breakfast meal with 6 eggs because I'm too big of a pusssy to have more than 2 raw eggs in a shake.

7am - 6 cooked eggs, fruit, toast/pancakes/cereal or some other carbs
10am - Shake: 2 scoops whey, 2 raw eggs, 500ml milk
12pm - Red meat, rice, veggies
2pm - Same shake as above
4:30pm - Red meat, rice, veggies
7pm - Same shake as above
10pm - Chicken (or other "lean" meat), veggies

If I can get this all down, that would be over 4000 calories and over 400g of protein, which is a ton of food at my weight.

I start this tomorrow. I'm going to log my workout, cardio, and diet every day so I'd appreciate if anyone could follow along and give feedback.

 

[jahidi]

MONDAY (workout day)

Weight today: 135

Today's workout was cut short because they kicked people out of the gym earlier than usual. At least I got the squats in. This is my first workout since taking a week off after exams.

Squat 3 x 5 - 185, 205, 205 lbs
185 was pretty easy even though I haven't squatted in probably two weeks, so I upped it to 205. Should be able to hit at least 215 next time, just getting back into it.

Hyperextensions 3 x 10 - 35 lbs
Not bad, could really feel it in my back after though...

Dumbbell Row 4 x 6 - 70 lbs

Preacher Curl 1 x 8 - 25's on each side
Everyone got kicked out of the gym after I had just done one set.

Machine Calf Raises 3 x 15 - skipped
Didn't get to this because of getting kicked out early.

----

Diet wasn't as good as I was hoping today, it'll probably take a few days to get up to the 4000+ calories that I want. Breakfast was really small, normally I eat breakfast around 11am so I wasn't hungry at all at 7 when I had to eat before work.

7am - 3 eggs, apple, orange juice
12pm - Beef, potatoes, veggies
2pm - Shake
6pm - Shake
10pm (PWO) - Carbogain shake followed by whey shake

Definitely need to add in some solid food meals around dinner/evening, but I was still full from this. I'll have to work my way up.

It's a start though. Tomorrow will be better.

 

[I-tallionStallion]

Glad to see your back on the horse. You have a goal in mind? I'll be watching

 

[jahidi]

Glad to see your back on the horse. You have a goal in mind? I'll be watching

Long term I want to be around 165-170 with <10% bf, and then just aim for strength gains from there while maintaining that size.

Short term I just want to eat everything I see and pack on as much weight as I can and worry about the details later.

 

[I-tallionStallion]

Sounds like you got the plan, all you need to do is do it. You can add a little natural peanut butter to those shakes too. I'd probably add 2-3 tbsp in the first two shakes of the day to pack in some more calories. A cup of quick oats is good too. Maybe even put some ice cream in. haha I'm getting carried away but EFFORT has this monster shake he makes that I tried once. It was friggin delicious, well over 1000 calories! I'll try to find the recipe --- FOUND IT

*Warning* Drinking a lot of these can make you fat

4 to 6 Cups- Milk
3-Bananas
1/2 cup- blueberries
1/2 cup- strawberries
1cup - oats
4-raw eggs
1 tablespoon- Honey
8- nilla wafers
2 tablespoons- Peanutbutter
4 scoops- fav whey
1/2-1cup- fav ice cream

Put in big a$$ blender, blend, drink.

 

[jahidi]

WHAT!!!

Just put that in fitday and it says it's 92g fat, 345g carbs, 243g protein = 3124 calories. That blows my mind, if I could drink one of these over the course of the day along with a few solid food meals that would be all the calories I need to put on weight.

How big does that shake end up being? Like 2 or 3 litres? Is there actually such thing as a blender big enough to make that? Maybe I'll just divide all the ingredients in half and make two smaller ones.

 

[I-tallionStallion]

I meant that shake as more of a joke but I have never seen a blender big enough to fit all that but I'm sure if you went on amazon.com haha they would have something. I split it up and made multiple shakes and put it in a gallon jug with some ice (cause of the raw eggs) and carried it around with me one time.

Basically you get the idea I think. Try a shake like this:

3 scoops whey
2 raw eggs
1 cup quick oats (don't get the big oats! It's really gross!)
2 tbsp natural peanut butter
1/4 cup blue berrys + banana
Water

I used to drink something very similar to this back in the bulking days when I weighed like 160 lbs. When you bulk it is a lot of fun to do this, but if you start to notice your putting on a decent amount of fat make adjustments. After all, you do want to stay lean I'm guessing

 

[jahidi]

TUESDAY (off day)

Legs were pretty sore from squatting last night so I didn't do cardio. Thursday I'll start with fasted cardio first thing in the morning.

Today's diet:

7am - 3 scrambled eggs, apple
10am - Shake: 2 scoops whey, 2 raw eggs, 2 cups milk
12pm - Beef, potatoes, veggies
4pm - Triple cheeseburger from Wendy's, salad, iced tea
7pm - Beef, veggies
10pm - A bit of salmon (just one fillet... too full from the beef), veggies

Fish oil pills throughout the day, and I drank about a gallon of water too.

So my diet today was better than yesterday's for sure. I can already feel myself adjusting to this since I'm starting to feel hungry more often even though I'm stuffing myself at every meal.

Breakfast was still small though because I'm not used to eating at 7am. I feels like I'm forcefeeding from the very first bite. I normally eat pretty big breakfasts so hopefully I start feeling hungry at 7am and can get a lot more food in before work.

Edit: I didn't mention the quantities but I did keep track and I ended up with around 3000 calories and 280g protein.

 

[jahidi]

WEDNESDAY (workout day)

Today's workout:

Bench Press 3 x 5 - 165, 155, 155 lbs
165 was too hard and my spotter had to help me on the last couple of reps. Moved down to 155 and it was hard but I managed to get the 5 reps for the last two sets.

Incline Barbell Bench Press 4 x 8 - 135 lbs
The program says to do dumbbell BP here but all the dumbbell benches were taken and my partner had to leave the gym right after these sets so we did barbell instead since that was open.

Military Press 3 x 8 - 105x6, 100x6, 100x5
105 was too hard, moved down to 100 but still couldn't get the 8 reps. I think I can do 3x8x100 next time though.

Tricep Pushdowns 3 x 10 - 100lbs

Ab work 3 x 10 -- doing this on Thursday

Doing abs the next day because apparently it doesn't matter if you do abs on an off day, and I was way too tired from the workout and just wanted to leave the gym.


Today's diet:

7am - 3 scrambled eggs, orange juice
10am - Shake - 70g whey, 2 cups milk, 2 raw eggs ; apple
12pm - 6oz steak, veggies
5pm - Burger with 2 patties, rice
9pm (PWO) - 100g carb shake followed by 70g whey with milk

Then I went to bed so I missed my 10pm meal. I also had made 12oz steak for lunch but I couldn't even force feed the second half I was too full. So far it's been a difficult adjustment to the increased calories but every day I feel a little hungrier and can get a little more food down. I should be up to the goal of 4000+ calories a day pretty soon.

Edit: Breakfast is still small and it's annoying me because I've been known to eat huge breakfasts. I don't get hungry until about 9 or 10am, which is an improvement since at the start of this week even lunch was force fed because before this week I slept in till around 12 or 1 every day.

Friday for breakfast I'll try to see if I can get oatmeal and a big shake down (which would contain eggs anyway), instead of struggling just to get in a measly 2 or 3 eggs.

 

[Quagmire911]

At 135-140 I would doubt you need 4000+ to gain. If you are already struggling to get the food down, then its probably enough. See what the scale does over the next few weeks.

No point in getting fat. Remember to cut carbs a few hours before bed, and keep up the cardio.

 

[jahidi]

At 135-140 I would doubt you need 4000+ to gain. If you are already struggling to get the food down, then its probably enough. See what the scale does over the next few weeks.

No point in getting fat. Remember to cut carbs a few hours before bed, and keep up the cardio.

Yeah, I guess I'm just scared of NOT gaining but I did gain about 15lbs last summer probably eating only around 3000 calories a day, maybe a little less even.

I'll definitely play it by ear though, right now I'm experimenting and I'll adjust once I find out what works for me and what doesn't. I agree though based on past experience that what I'm eating right now would be enough to gain weight, at least for now. I still need to eat a bigger breakfast though.

I've been following the carb cutoff (other than right after my workout where I drink a carb shake even if it's close to bedtime), but I've been too lazy this week with the early wake-up time to get up even earlier and do fasted cardio.

I'm assuming cardio in the afternoon after work is better than nothing, right? Still, I've been able to fall asleep earlier every night and today I got up at 6:30 full of energy so I think next Tues/Thurs I'll be able to get up at 6am and do some cardio before breakfast.

 

[Quagmire911]

I've very rarely done cardio in the mornings, I can never be bothered. I won't be the only one.

It will definietly still have benefit later in the day.

 

[EFFORT]

I meant that shake as more of a joke but I have never seen a blender big enough to fit all that but I'm sure if you went on amazon.com haha they would have something. I split it up and made multiple shakes and put it in a gallon jug with some ice (cause of the raw eggs) and carried it around with me one time.

Basically you get the idea I think. Try a shake like this:

3 scoops whey
2 raw eggs
1 cup quick oats (don't get the big oats! It's really gross!)
2 tbsp natural peanut butter
1/4 cup blue berrys + banana
Water

I used to drink something very similar to this back in the bulking days when I weighed like 160 lbs. When you bulk it is a lot of fun to do this, but if you start to notice your putting on a decent amount of fat make adjustments. After all, you do want to stay lean I'm guessing

heh yeah i forgot that my blender is rare...i have a friend that owns a smoothie like place and gave me an old blender that's HUGE so blending that shake is no problem. For everyone else just split it in half and have it twice.

I came up with it bc I had two different guys i was training that would complain and complain about how hard gaining weight is. So i had them drink this shake 3-4 times a week and in a month they started saying "gaining weight is easy"

 

[jahidi]

SATURDAY

Deadlift 3 x 5 - 245lbs

Leg press 2 x 10 - 3 plates on each side, not sure if you add any weight for the machine itself

Chin-ups 4 x 6 - bw - I guess the gym just lost their weight belt, they had it a couple weeks ago. It better be back there on Monday for when I do dips...

Preacher Curl 3 x 8 - 75lbs

Machine Calf Raises 3 x 15 - 205lbs


Diet has been about the same these last few days before today but I have a terrible memory so I can barely remember anything I ate so I can't post it.

I got really drunk last night though and have been hungover today, so not only was I a pusssy in the gym but I haven't eaten nearly as much. Last night was a huge party that had been planned for several weeks and it was great but now I'm seriously laying off the alcohol. It's not so much the drinking itself that bothers me, it's the fact that I can't eat anything when I'm hung over. That's exactly why I didn't gain at all during the school year - I was hung over half the time from drinking 4 nights a week.

So from now on, drinking once a week MAX and only at big exciting events. If it's just hanging out with a few friends I'll stay sober or maybe just nurse a beer. If I do drink, I'll cut myself off before the night is over and replace the alcohol with water so I'm not hungover the next day.


PS - tomorrow I'm buying a blender and getting all the ingredients for EFFORT's big shake so I'll hopefully have that up and running by monday. Can't wait to start drinking that, so many calories...

 

[jahidi]

MONDAY

Incline Bench Press 3 x 5 - 155x5, 165x5, 165x5

Dumbbell Bench Press 4 x 8 - 70x3, 65x3, 60x6, 60x5
^ Had no idea how much I could lift for dumbbell bp, really overestimated my strength...

Military Press 3 x 8 - 100x8, 100x6, 100x6

Tricep Pushdowns 3 x 10 - 100x10, 100x7, 100x10

Ab work 3 x 10 -- doing this tomorrow


Diet:

7am - 1L of Effort's big shake
10am - 500ml -- these first 2 meals make up half of Efforts big version, so about 1600 calories.
12pm - Beef, potatoes
4pm - Fruit
6pm (PWO) - Carb shake followed by protein shake

I fell asleep really early and missed my last meal(s).

 

[jahidi]

TUESDAY

Cardio: Two 15 minute brisk walks (to and from McDonalds...lol)

Diet:

7am - Half of Effort's weight gain shake (about 1500 calories: 44g fat, 155g carbs, 127g protein)
12pm - Bigmac, coke
5pm - 10 chicken wings
9pm - Shake: Whey, raw eggs, milk

At about 3100 calories, 300g protein so far today, will hopefully stay awake long enough to eat salmon and veggies before bed.

Do you guys think what I'm eating right now is enough to gain? I'm still going to try to increase the calories as I get used to this (even 3100 calories can be hard for me to eat) but is this good enough right now?

 

[Quagmire911]

For your weight, its looks pretty good, but I'd be really careful with all the dirty foods you have in there. Monitor your waistline and bf- you don't want to become a fatty.

Stuff like the coke at miday, have something else without all the liquid sugar.

Remember what Effort said, he made if for guys that were having a hard time gaining. Is this you? Do you really need to go overboard with dirty foods?

Just be careful. And I'd cut out the milk from that shake at 9pm, carb cutoff remember.

Also think of it from a health standpoint, I know youre young, but its something else to think about. Better to start in good habits and eat well now.

 

[jahidi]

Yeah I know what you mean and I felt pretty bad that I was eating fast food a few days in a row. I'll definitely cut back on the fast food and sugary drinks from now on.

 

[Solomon]

good stuff J

keep at it, ill be following this closely!!

 

[I-tallionStallion]

yeah man, 3-4 meals that are fast food is not good for you. The shake is one thing but adding big macs, wings....mmmhhmmmm....um and other crap is no way to go about bulking, that's "dirty bulking". I wouldn't be surprised if your calories were a bit higher than you were saying.

Quag is just being too cautious having that shake 2-3 times a week would be fine as long as you eat good meals the rest of the day and keep up the cardio and lifting. No carbs in your last meal except green veggies. If it's after a workout at night and you still need another meal, having postworkout carbs is fine. The one I also recommended is a better alternative if your afraid of getting fat.

Keep the lifting up, looking good dude.