ProDJ26's Workout Log

[ProDJ26]

So after spending some time away from the gym (about 6months) I've been Over analyzing everything that went wrong and what went right. The problem? Not enough protein. (It isnt rocket science I know)

I wasn't Eating Any Red Meat, aside from Beef hear and there partly because I didnt know how to prepare it. I didnt use any supplements and my eating times where way off. They Say 3rd times a charm, well lets do it



CURRENT STATS:

Weight: 146lbs

Height: 5'7"


GOALS:

Weight 175 - 185lbs

With a Low body Fat % ( 5 or 7? )


I selected option B, the reason for this is because last time I attempted this I selected Option A. Option A does seem easier but I feel like its geared more towards those who just want to get in great shape. Option B suits my style more because I want that V-shape, Thick Back and uge Bi's look. I'm not so much as worried about my Ab's Because i've always had them and knew how to get them back. I'l be working the Tues, Thurs, Sat split. Which is going to be interesting seeing how i've ALWAYS worked out on Mon, Wens, Fri's.

Here's the diet plan:
Meal 1: 7:00am - Shake +Raw Eggs/ Fish Oil/ Multivitamin

Meal 2: 10:00am - Beef/veggies

Workout: 1:00am – 11:45am

Meal 3: 1:00am - Shake + Raw Eggs/ Multivitamin

Meal 4: 4:00pm - Beef/Veggies/ Fish Oil

Meal 5: 7:00pm - Shake+ Raw Eggs

Meal 6: 10:00pm - Chicken Or Tuna/ Fish Oil

It's like people said, the diet doesn have to be hard so I'm just keeping it simple. I'm posting up pics later tonight because I'd dont know my body fat, Maybe you guys can help me. I'll also be using Supplements for the first time. (Creatine, Multivitamins, Fish Oil)

I'll begin Max testing On Monday. (My Max Testing Days Will Be Mon, Wends, Fri's)

 

[I-tallionStallion]

Excellent

What do you do eat/drink before lifting and after other than creatine?

 

[ProDJ26]

Here's what I currently look like:

http://i84.photobucket.com/albums/k11/prodj26/transformation.jpg

http://i84.photobucket.com/albums/k11/prodj26/IMG00841.jpg

http://i84.photobucket.com/albums/k11/prodj26/IMG00850.jpg

DO NOT LET THE PICS FOOL YOU!!!!

I may seem in shape but I feel like a skinny runt. It's sad to admit but you know you got it bad when a little girl weights more than you go lmao!!!

Gotta go grocery Shopping...

 

[Quagmire911]

This is going to take a solid year of commitment, if everything is done properly.

Your body fat looks sub 10% to me, no need to go any lower than what you are currently at. You will put some fat on during the muscle gain, but this should be kept to a minimum and should not be substantial by any means.

Stallion said about eating pre workout, you will need to have something, meal 2 is three hours before you workout. A small protein shake with some low gi carbs 30 minutes beforehand would probably be ideal.

As for being in shape, some would say you are, many many lifters would class you a "skinny runt" as you put it. As long as you don't look malnourished and are happy with the way you look then that's that.


Good luck,

Quagmire

Ps-I think I will start a recipe thread. Heh that sounded gay, but I am always looking for new ways to make beef taste better and I have a few regular dishes now. Everyone seems to struggle at first here.

 

[ProDJ26]

sorry for the long delay guys!!!

So I already completed MAX testing of squats and bench press. Saturday I will be attempting Deadlift max then on Tues I will begin the regular routines.

Diet has bben good but I believe it could be better, its been looking like this for the past few days...

Meal 1
Waking up 1st thing I get is a piece of fruit apple or banana
then down a whey shake with 1 scoop

Meal 2
Tuna
1 cup oatmeal
fish oil

Meal 3
Creatine mixed with glutamine and 1 scoop whey w/ water
Tuna
1 cup oatmeal
fish oil

Meal 4
2 Chicken Breast
1 cup mixed veggies

Meal 5
Beef
Cottage Cheese

Meal 6
2 scops whey
fish oil
Beef

I realized that my meal time were a little off so I got that taken care of
I havent been drinking water like I should so I will do so. Max testing really isn't easy (considering I beendoing it right this time)

Current Stats:

Max Squat - 225lbs
Max Bench - 155lbs

Bench Press is very weak, my chess is my weak point

 

[Kerpal]

Workout: 1:00am – 11:45am

Talk about a long workout!

 

[ProDJ26]

sorry bout that i workout at 11:00am - noon although it seems like 45min max lol

 

[Quagmire911]

I hope that the squats were ass to grass and not to parallel

And bench should always be lower than squat, and squats lower than deads.

As for the diet, start of slow. Slowly build up the food from day to day to give your digestive system time to adapt.

 

[shaunuk]

Mate, they're good numbers (bench and squat) for just starting out and considering you're only 146lbs, consider yourself lucky! really good numbers to start on.

edit: oh, maybe you're not just starting out

 

[Quagmire911]

edit: oh, maybe you're not just starting out

He is if it is his first time doing things properly...

 

[ProDJ26]

yes the squats were actually ass to grass lol I''d classify myself as a beginner because its my 1st time doing things right

 

[ProDJ26]

Finished up max testing of week 1, Did deadlifts today and maxed out at 245lbs f*** I'm tired...

 

[ProDJ26]

finished working out yesterday on the option A plan, I did these:

3x5 squats
3x5 Bench
1x5 Deadlifts
Dips

I didn't work that hard enough which I believe is due to stress. My big 3 numbers decrease dramatically and I was very tired throughout the whole routine. It sucks to because my car key broke in half and part of it is stuck in the ignition. Its gonna cost some money which means i'm going to be living on about $50 till April. Damn obstacles....

 

[ProDJ26]

Worked out today, pretty much started over because I'm trying to get form:

Squats 3x5 205lbs
Standing Military Press 3x5 95lbs
Barbell Rows 3x5 95lbs
Chinups 15 times

I believe I'm doing the rows wrong and have looked up videos online. Specifically bodybuilding.com

According to my fitday account todays food stats are as follows:

276g protein
232g carbs
90g fat

2895 cals

40% protein 31% carbs 29% fat

I should be drinking more water ( only 4 glasses a day so far) and should be taking my multivatimns along with the multi-oil. I'd like to get you guys thoughts on my progress...

 

[I-tallionStallion]

You are getting the right idea but if you want to gain fast, you need to add more food.

Aim for 3500 calories or more (I'd prefer in the 4000's tho)

Protein you should be getting at least 300 grams.

Ways to do this

*2-4 tbsp of olive oil a day (200 - 400 calories)

*never have a 1 scoop whey shake - make it two for every shake except 3 scoops for after workout

*and i don't think you've added raw eggs yet, but do so immediately - 4 eggs a day i'd add (240 cals - about 20 grams protein)

*have shake asap after workout - I'd also recommend a liquid carb to be mixed in - 'Carbo Gain' is a good cheap one - buy on amazon.com - your body after a hard workout desperately craves carbs and protein, and it's a crucial window to eat in, I take mine in a waterbottle and leave it in my car till after my workout - do not add eggs to that shake

*Afterworkout meal - about an hour after workout - should consist of beef or steak and potatoes or rice - What i do specifically is take two potatoes (wash first), poke holes in it with a fork - and then wrap them in a papertowel and stick them in the microwave for six minutes and then add butter and a heaping amout of sourcreme = VERY DELICIOUS haha

*Fishoil - take 10-20 grams a day. I'd say take 10 during the day, and then right before sleep take 10 more. (great for your body while sleeping for muscle recovery I've been told

Well there you go, just my two cents to make your diet better. I hope it helps - even if you weren't asking for help haha - yeah i'm a jerk like that

Good numbers so far btw. You'll get up there before you know it. A couple months can really have a substantial effect on you. I gained a lot of muscle eating like this. Good luck. I'll be watching your progress.

 

[ProDJ26]

thanks for the advice I'll definately take what you said into consideration. As for the eggs I throw 2 in my shake at breakfast and use the other 4 as egg whites. When I put eggs into my shakes do I just throw them in (shell and all)
or do I crack em open and let EVERYTHING drain out into the blender?

 

[I-tallionStallion]

hahaha yeah don't put the shell in....UCK hahaha And use everything inside, not just the egg whites, that way you get all those nutrients, calories, and fats. Don't worry, the egg yolk won't hurt you...IT'S GOOD FOR YOU

 

[Quagmire911]

hahaha yeah don't put the shell in....UCK hahaha And use everything inside, not just the egg whites, that way you get all those nutrients, calories, and fats. Don't worry, the egg yolk won't hurt you...IT'S GOOD FOR YOU

This is completely true, egg yolk and the house wife tales of dooms day to your health is all a load of balls.

Hey Stallion, I just ordered more liver tabs

 

[I-tallionStallion]

haha yeah i saw your link in the stickied recipe thread. You KNOW i'll be getting that too. Can't let you get ahead of me haha

 

[ProDJ26]

lol I Feel like Im going through hell!!! Thursdays workout:

Squat: 225lbs 3x5
Bench: 155lbs 3x5
Deadlift: 155lbs 3x5
Dips 2x15

An emeregency situation happened but still managed to squeeze in 3300 cals for the day along with 270g protein, don't member fats. Decided that I was *****ing out doing the heavy set so I decided to actually try. Cuz I was only cheating myself by not lifting heavy!!!

PS: Can the mods sticky this thread? thanks