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Legendboy's Workout Journal
- Thread starter LegendBoy
- Start date
Ye I think you said that earlier in the thread.
I am really trying to hit 300+ protein and I for example at 4 cans of fish yesterday , lean meat, 5 eggs, a shake. At the moment I can't up to two shakes a day due to me not wanting to ask money off my parents.
Though eventually when I get a job I am going to up to three a day...
My carbs are relatively low... Imagine if it stayed 150-200 range what are effects of it on me on a whole and in relation to my gaining muscle and a 6-pac.????
Thanks and now i am going for my 45min walk lol its 9.am
I am really trying to hit 300+ protein and I for example at 4 cans of fish yesterday , lean meat, 5 eggs, a shake. At the moment I can't up to two shakes a day due to me not wanting to ask money off my parents.
Though eventually when I get a job I am going to up to three a day...
My carbs are relatively low... Imagine if it stayed 150-200 range what are effects of it on me on a whole and in relation to my gaining muscle and a 6-pac.????
Thanks and now i am going for my 45min walk lol its 9.am
13th of November Workout Sessions
MONDAY
9AM
First time I ever been gym in the morning and I thought it would be empty, boy was I wrong. The whole National Basketball League team of my city were there doing weight training. I hopped on the treadmill and did a good 45min walk.. Also walking to the gym is 10mins there and back so a good 55min low intensity walk.
3.30PM
Chest/Triceps/Shoulders
-Skullcrushers
First time in my life I did this exercise and I guy came over and corrected my form as my elbows were drifting out.
1 set 12 reps 40 lb/18.18kg
2 sets of 8 reps 40 lb/18.18kg
-Incline bench press
Another exercise which today was the first time I ever done..
2 set of 8 reps 110lb/50kg
1 set of 4 reps 121lb/55kg
-Bench press
2 sets of 8 reps 110lb/50kg
1 set of 4 rep 121lb/55kg
-Military Press
3 sets of 8 reps 88lb/40kg
Today I felt extremely weak at the gym I was benching 12 reps of the 110lb/50kg bench press last week. This week I could barely do 8. I don't know but my pre-workout was a protein shake haven;'t really had carbs today..
What is recomended pre-workout?
MONDAY
9AM
First time I ever been gym in the morning and I thought it would be empty, boy was I wrong. The whole National Basketball League team of my city were there doing weight training. I hopped on the treadmill and did a good 45min walk.. Also walking to the gym is 10mins there and back so a good 55min low intensity walk.
3.30PM
Chest/Triceps/Shoulders
-Skullcrushers
First time in my life I did this exercise and I guy came over and corrected my form as my elbows were drifting out.
1 set 12 reps 40 lb/18.18kg
2 sets of 8 reps 40 lb/18.18kg
-Incline bench press
Another exercise which today was the first time I ever done..
2 set of 8 reps 110lb/50kg
1 set of 4 reps 121lb/55kg
-Bench press
2 sets of 8 reps 110lb/50kg
1 set of 4 rep 121lb/55kg
-Military Press
3 sets of 8 reps 88lb/40kg
Today I felt extremely weak at the gym I was benching 12 reps of the 110lb/50kg bench press last week. This week I could barely do 8. I don't know but my pre-workout was a protein shake haven;'t really had carbs today..
What is recomended pre-workout?
As for your workout on the 13th, make sure your following the routine the way its written out....that means do the exercises in the order listed, sets listed and reps listed. Also use the same weight for your work sets.
For Preworkout- i usually have a few solid meals in the day before i do my workout so i'll have enough carbs in me already to get through. Some people like to have some sort of carb meal before (solid or liquid), an apple/bread works fine for a solid while some maltodextrin or fast carb is great if you haven't had carbs in the day yet or feel sluggish. So your options are
1. Have some normal daily meals before then work out
2. Have a solid or liquid carb meal before
Postworkout is more important imo, have at least 75g fast carbs and at least 60 of whey , i'd look to hit the higher end of carbs and protein post workout 100+ for each.
As for your eating on the 13th and from here on out use the numbers i posted 2 times in this thread already. If your total isn't consistently at those numbers then your answer for "How is that" is Not good
For Preworkout- i usually have a few solid meals in the day before i do my workout so i'll have enough carbs in me already to get through. Some people like to have some sort of carb meal before (solid or liquid), an apple/bread works fine for a solid while some maltodextrin or fast carb is great if you haven't had carbs in the day yet or feel sluggish. So your options are
1. Have some normal daily meals before then work out
2. Have a solid or liquid carb meal before
Postworkout is more important imo, have at least 75g fast carbs and at least 60 of whey , i'd look to hit the higher end of carbs and protein post workout 100+ for each.
As for your eating on the 13th and from here on out use the numbers i posted 2 times in this thread already. If your total isn't consistently at those numbers then your answer for "How is that" is Not good
It is easy for me to get fat that is why I am very cautious.. Also me going over the calorie intake or under was not mentioned.
I am not strong as I want to be or muscley and do not have the 6pac i want which obviouysly comes with time.. Takes me 5min walk to gym 5min walk back and I did my 45min treadmill today so thats a good 55min low intensity cardio on empty stomach... I got home and fueld up with 30g protein shake followed by 4 eggs and 2 toasts with cottage cheese on them sided with olives and green tea...
Here is a pic of what i look like... Mind you I am 160 pounds according to recent wieghings and I use to be 185 pounds
I am not strong as I want to be or muscley and do not have the 6pac i want which obviouysly comes with time.. Takes me 5min walk to gym 5min walk back and I did my 45min treadmill today so thats a good 55min low intensity cardio on empty stomach... I got home and fueld up with 30g protein shake followed by 4 eggs and 2 toasts with cottage cheese on them sided with olives and green tea...
Here is a pic of what i look like... Mind you I am 160 pounds according to recent wieghings and I use to be 185 pounds
It is easy for me to get fat that is why I am very cautious.. Also me going over the calorie intake or under was not mentioned.
I am not strong as I want to be or muscley and do not have the 6pac i want which obviouysly comes with time.. Takes me 5min walk to gym 5min walk back and I did my 45min treadmill today so thats a good 55min low intensity cardio on empty stomach... I got home and fueld up with 30g protein shake followed by 4 eggs and 2 toasts with cottage cheese on them sided with olives and green tea...
Here is a pic of what i look like... Mind you I am 164 pounds now I use to be
I am not strong as I want to be or muscley and do not have the 6pac i want which obviouysly comes with time.. Takes me 5min walk to gym 5min walk back and I did my 45min treadmill today so thats a good 55min low intensity cardio on empty stomach... I got home and fueld up with 30g protein shake followed by 4 eggs and 2 toasts with cottage cheese on them sided with olives and green tea...
Here is a pic of what i look like... Mind you I am 164 pounds now I use to be
Trust me man you are not fat and do not need to worry about getting fat, i'm positive it won't happen with the way everything is setup.
Eat the food, always have protein/fat meals or protein/carb meals, don't have carb/fat meals. Always eat the protein first then the carbs. Carb cut off 3hours before bed.
I'm going to tell you now, if you keep sitting back worrying about getting fat you are going to screw yourself up, believe me your not going to get fat, post weekly pics here so in the very rare case i see ur getting fat i can tweak things.
Eat the food, always have protein/fat meals or protein/carb meals, don't have carb/fat meals. Always eat the protein first then the carbs. Carb cut off 3hours before bed.
I'm going to tell you now, if you keep sitting back worrying about getting fat you are going to screw yourself up, believe me your not going to get fat, post weekly pics here so in the very rare case i see ur getting fat i can tweak things.
Hey at 161 pounds what is my maintenace calorie intake???
Also today first in my life I hit over 300g protein I hit 330 grams. With only one can of tuna all day amazing? Hahah thank the breast fillets and 2 protein shakes plus eggs..
These eating habits are pretty fun and it isn't hard as I expected.. Just have to go supermarket everyday. Got like over 20 cans of fish stacked sardines, tuna, salmon all of them.. Sending my dad to the butcher to buy me tonnes of lean meat as well :yes:
Also today first in my life I hit over 300g protein I hit 330 grams. With only one can of tuna all day amazing? Hahah thank the breast fillets and 2 protein shakes plus eggs..
These eating habits are pretty fun and it isn't hard as I expected.. Just have to go supermarket everyday. Got like over 20 cans of fish stacked sardines, tuna, salmon all of them.. Sending my dad to the butcher to buy me tonnes of lean meat as well :yes: