Pro's 2007 Fitness Log

[ProDJ26]

I started one of these before but didn't make any progress. (Due to my bad routine and dieting) Hopefully this time around I'll do things the right way.
I already started the "where to start program" last week but wasn't able to log in my progress.

My Current Stats:

Height: 5'7"
Weight: 148lbs
Body Fat %: HAVE NO CLUE

Since my last routine was crap (i.e: arm day, leg day, etc.)
I decided to do option B of the "where to start" thread.
Here's the laydown:

Last Monday I did my max set of squats. I know I can do well over 300lbs on the smith machine so I really wanted to know my max potential without the assistance of the Smith Machine. I manage to put up 225lbs.

Last Wensday was my max set of Bench Press. Bench is something I was never to proud of because I never did put up big numbers. My max was 175lbs.

Ans last Friday I did Deadlifts. Dont really like em to much BUT I believe they add size really quick next to Squats. Max set of deads was 225lbs.

So overall I'm currently at 148-150lbs. (I keep going up and down in weight.)
And have poor numbers in the big 3. It's going to take consisentency and hard work to reach my goals. (Wanna be 175lbs by February)

 

[ProDJ26]

August 6th, 2007

So today I'm into the week 2 phase of my program.
My diet needs a little help so advice WILL BE NEEDED.

What I ate today:

Breakfast 7:54 AM:

Bowl of 3/4 oatmeal
with 1/2 cup skim milk
AND a double scoop of whey

Total: 53g protein / 490 cals

Morning Snack: 10:15 AM

4 Egg whites
2 Bacon Strips
Apple
16 fl oz bottled water

Total ?protein / ? cals

Lunch:

Balony Sandwich (2 slices of balony w/ 2 slices of wheat bread)
2 Bananas
Yogurt
2 Scoops Whey

Total: ? protein / ? cals

Off to the gym!!

 

[Omen]

August 6th, 2007

So today I'm into the week 2 phase of my program.
My diet needs a little help so advice WILL BE NEEDED.

What I ate today:

Breakfast 7:54 AM:

Bowl of 3/4 oatmeal
with 1/2 cup skim milk
AND a double scoop of whey

Total: 53g protein / 490 cals

Morning Snack: 10:15 AM

4 Egg whites
2 Bacon Strips
Apple
16 fl oz bottled water

Total ?protein / ? cals

Lunch:

Balony Sandwich (2 slices of balony w/ 2 slices of wheat bread)
2 Bananas
Yogurt
2 Scoops Whey

Total: ? protein / ? cals

Off to the gym!!

First off, your on the right track, but yes you need some tweaking.

Rule number 1, DONT rely on protein shakes alone as your source of protein. Get your real food in, and then add one or two during the day. I've had ONE scoop and i'm not too far off from my 1g/lb.

Dump the Balony sand and make it a turkey sand or something. Dont be affraid to add some Spinach to it, some tomatoes, what ever.

Switch your wheat bread to 100% WHOLE GRAIN bread. There is a HUGE difference in the two.

Add some turkey, chicken, beef, or a meat in there. Do at least a 2 day switch up of fish. Talapia, Salmon, Roughy, Tuna, what ever. Eat that along with some brown rice and steamed veggies. My fish days are Wed & Fri I dont see any veggie in there yet.

Your Morning snack is as follows...

300cal
20g Carbs, 24g protein and 14g fat

Your lunch is as follows...

910cal (roughly)

120g carbs, 73g protein, 18g fat

You're setting at... 1,700cal (at the time being)

 

[Quiksilver]

Good job starting mate, most people never have the drive or willingness to jump in.

To bottomline it, you're gonna have to eat twice--literally twice-- as much as you do right now.

I just came back from the supermarket, shopping for this week's food...Here's what I bought, so you can get an understanding of "eating".

2kg of ground beef
24 extra large eggs
2L of lactose-free milk
4 cans of tuna
6 baking potatoes
1 brick of cheddar cheese(long one)
6 green peppers
3 tomatoes
1 large bag of spinach
12 apples

I buy food for 4 days at a time... Some of that food will last longer, but the majority will be eaten in the next 4 days...

You're going to have to bump your calorie intake past 3000kcal per day if you want to hit 175 lbs in under 10 years .

Also, nice starting numbers on squat, dead, bench! Nothing to be ashamed of there. How is your form?(how low are you going on squats/bench).

Good luck bro, this is where we see how long you stick to your plan.

 

[ProDJ26]

Well just back from the gym. I only worked out for about 25mins. (THATS ALL I NEED) I live right near campus so I walk there for my cardio. Anyway cuting to the chase:

Squats 2x5 with 245lbs
Leg Press 1x15 490lbs
Hyperextension 2x8 252lbs
Calf Raises 2x10 320lbs (Calf Raise Machine)

I finally did A REAL SET of squats. ASS to the floor!! Leg Press was kinda hard right after squats. One of the longest sets of my life lol nice and deep.
Hyperextensions and Calf Raises werent to bad. Met a hottie that was using the calf-machine. (Another thread) All in all not to bad of a workout. My only complaint is that I stayed an hour after chatting up people at the gym.

As for the diet I'm eating 6 tacos as I'm writing this. (I ate 2 beef jerky stick s on the way to the gym. 20g protein). Around 10:30pm I'm gonna eat a can of tuna with cottage cheese and a protein shake. I have no clue how much protein I ate today nor the cals. I'm Gonna make a Fitday account and start tracking tomorrow. AND I need to drink more water, at least 7 bottles a day.

 

[Omen]

Well just back from the gym. I only worked out for about 25mins. (THATS ALL I NEED) I live right near campus so I walk there for my cardio. Anyway cuting to the chase:

Squats 2x5 with 245lbs
Leg Press 1x15 490lbs
Hyperextension 2x8 252lbs
Calf Raises 2x10 320lbs (Calf Raise Machine)

I finally did A REAL SET of squats. ASS to the floor!! Leg Press was kinda hard right after squats. One of the longest sets of my life lol nice and deep.
Hyperextensions and Calf Raises werent to bad. Met a hottie that was using the calf-machine. (Another thread) All in all not to bad of a workout. My only complaint is that I stayed an hour after chatting up people at the gym.

As for the diet I'm eating 6 tacos as I'm writing this. (I ate 2 beef jerky stick s on the way to the gym. 20g protein). Around 10:30pm I'm gonna eat a can of tuna with cottage cheese and a protein shake. I have no clue how much protein I ate today nor the cals. I'm Gonna make a Fitday account and start tracking tomorrow. AND I need to drink more water, at least 7 bottles a day.

You have somewhat of an idea because I calculated 2 of your meals for you. Tacos, ok, and sometimes i'll eat things like that homemade for dinner.

BUT DO NOT start getting into the habit of thinking things like beef jerky will cut it for your meat on the protein, and a few ounces of beef per taco. You prob had 6-8oz or so depending on the tacos.

Your tuna, cottage cheese deal is good. Your at least getting protein and the clean foods we talk about. Again, I cant stress enough to NOT get all or most of your protein from shakes. It needs to be food. Try to see how much you can get from food and then supplement the shakes as needed.

I've had 140g of protein today, and only 2 scoops of protein or 54g. All the rest was from foods. You need to concentrate on the same. Unfortunately it wasn't a meat dinner today, so I had to use the extra scoop.

Read what Quiksilver wrote and what he buys. These are things you need to be eating. Keep your crap snacks at a minimum.

Last but not least, you NEED to keep track of your calories. Some people say to eat, and its great and all, but I keep track in a log on my PDA because if I dont know exactly what I have, I might not get what I need calorie wise, then i'll be guessing all day long how many I had. If I can see i'm short I can add more.

I have to eat as much as people 50+lbs heavier because of my metabolism.

Good luck, and keep us updated.

 

[EFFORT]

Pro you need to be eating more food. I know Omen is going to preach 1g of protein per pound, i'm gonna preach 2g per pound. The numbers i'd give you would be 300gprotein, 300carbs, 150fat.

 

[ProDJ26]

Wensday August 8th

EFFORT I 100% agree, I'm gonna need 2g of protein per body weight. My only problem is that money is real tight right now. I'm patiently waiting for school to get back in. (My school starts August 24th and I always have more money than usual August-February) That where I did most of my bulking last year. (Went from 130 to 155lbs)

Today's workout included:

Bench Press 2 x 5 175lbs
Dips 2 x 8-10
Sholuder Shruggs 2 x 10 225lbs
Tricep Pulldowns 2 x 10-15 80lbs

So for some reason I did shoulder shruggs instead of shoulder press.
Todays diet included:

Breakfast -
5 egg whites
2 bacon strips
1 cup oatmeal w/ 3/4 cup skim milk
1 cup orange juice
whey protein (double scoop)

Lunch-
Chunky soup
whey shake
hand full of almonds

After-workout
1 cup oatmeal
1 can tuna
whey shake

Dinner:
2 pieces of small corn on the cob
6 chicken tenders
water

After-dinner
1 cup cottage cheese
whey shake

Total:

 

[Omen]

Pro you need to be eating more food. I know Omen is going to preach 1g of protein per pound, i'm gonna preach 2g per pound. The numbers i'd give you would be 300gprotein, 300carbs, 150fat.

1g-1.25 I think is fine. And here is why I think some need more than others, or at least people THINK they need to get more. Since there is NO proof what so ever anything beyond the 1/1.25-2g does anything... as whether you take 1-1.25g in per day, or 2g.

We know the RDA is low, and hence why its the way it is. for % purposes...data suggest that the RDA for those who engage in regular strength exercise should be about 212-225% of the current RDA and 150-175% of the current RDA for endurance exercisers. So as we can see what we consume is that much higher % wise than RDA and that's why it is the way it is for strength/endurance athletes.

Obviously we want to be in a positive nitrogen balance, and that would be great if we could test that all the time. If we did, we would know if we were consuming enough protein (partially).

Here is where my theory relies for most people. You ask a person how many carbs and fats they get in a day and they look at you like... Dude, why didnt you ask me about protein?

To those who dont know, protein CAN be converted into glucose, and I think for some, it most definitely does, and maybe the increase of protein people do is so they can have fuel. They dont know this, but talk to most people and see what they get in nutrient wise. Not only that, but fat.

In fact I think most should INCREASE carb intake. 300g? May be ok, but I would even go higher. You'll have people that dont know any better go less and then they are fuel depleted from their workout, and the rest the day, and here comes the protein they consumed for energy.

Again this is my hypothesis.

Now the 2g I truly believe is MAX and I wouldn't even go that high. Not for fear of problems because there is nothing that shows problems in the body, it is the mere fact that you can only achieve so much nitrogen retention. Protein is broken down and stored mainly as fat. The liver converts the nitrogen into urea and this is sent to the kidneys where it is excreted as urine, which some fail to see. They think every bit of protein they consume is giving them bigger muscles.

Hopefully in the years to come there will be more research done on strength athletes and maybe they'll compare 1g-2g and maybe more. Then we can say... Ok, X amount is enough for + nitrogen balance, and we are consuming what we need too.

In fact, i'd almost like to hit the lab and do a study like this myself. Take subjects, and monitor diets, and one group consume 1g/lb and the next 2g/lb test nitrogen balance, etc etc. Would be a time consuming one to set up, but hopefully we'll see one.

Regardless whether you eat 2g or not. My honest guess is just cause you cram that much more down your throat doesn't mean you'll get bigger. And if so, (you gain weight) it would be the mere fact of extra calories resulting in weight gain. And extra 150g of protein = 600cal extra.

 

[Omen]

And on my hypothesis theory, look at Pro's carb intake for his last day he posted.

Assume his oatmeal is 1C RAW and not cooked... 54g carbs x 2= 108g carbs, milk is a few grams... almonds a few grams.... corn on the cob, and cottage cheese....OJ

What he's eating 150g... 160g MAX?

And Pro... Dont eat Oatmeal after your workout. Oatmeal is a complex carb.

So if all you're eating is that many carbs, and where is your fat too?

2 pieces of bacon and a handful of almonds is NOT going to cut it.

So yeah... You keep eating like that, you'll need 2g of protein just for fuel and to just get your calories high.

Not bashing here, but I bet TONS of people eat like this, in fact i'll put money on it. They put tons of protein down their pipes and ignore the rest.

Makes me want to do a questionnaire on people at the gym. I dont think i'd be surprised one bit.

Pro...I'm at 276g carbs, and 75g of fat (9.5g sat) and I haven't eaten dinner yet.

UP THE OTHER NUTRIENTS MAN. Protein wont save your butt.

This is all to help you, so get at it

 

[ProDJ26]

Monday August 13th, 2007

Just got back from the gym!

Todays workout:
Squats 2 x 5 225lbs
Leg Press 1 x 15 (lighter weight) 400lbs
Good Mornings 2 x 10-15 15lb bar
Hyperextension 2 x 8
Calf Raises 2 x 10 300lbs (calf raise machine)

This morinings breakfast was ok. I had 5 egg whites, a bowl of oatmeal, 3 sausage links with a cup of orange juice. Didn't eat much throughout the day BUT had a couple bottles of water. I work in a mall kiosk and we only get one 15min break or a 30min break. I ran out of protein this morning BUT I get paid on Wensday so I'm going grocery shopping.

Todays Diet:

Breakfast -
5 egg whites
3 sausage links
3/4 oatmeal with 1/2 cup skim milk

Lunch:
Orange Yogurt
1 apple

Pre-Workout:
3/4 cup oatmeal with 1/2 cup skim milk

Post-Workout:
1 can Tuna
1 Gatorade (Usually mix in 2 scoops of whey with this but I'm all out of protein)

Dinner:
Mixed Vegetables
1 big steak (marinated)

After-Dinner:
2 Small Corn on the cobs
Bowl of Cottage Cheese

ANOTHER NOTE:
Yesterday I had my cheat day for the month. ( Ice Cream, etc.)
Today was pretty good BUT

1. Gotta Get more Whey ASAP!!!!
2. Gotta Increase Carbs, Fats, and Protein
3. Coulda push a little bit harder in the gym

 

[Omen]

Yes, you are right, you need MORE carbs, MORE fat, and more protein.

Notice the other 2 are in BOLD. That's cause you really lack those.

"Didnt eat much throughout the day". It happens, but WATER does not contain calories. Just make sure you dont do this multiple times a week or you wont progress like you want.

What I suggest to you, is that you get some Maltodextrin, add it to a 20oz water bottle, flavor it, and drink it during the day along with other things you eat. Its extra calories and can help greatly when your low. What the thing is with it, is that you can add calories very easy to your water. Say you just got done with 20oz of water. Why not make that 20oz with some calories too? You still get your water, but your getting calories too. its a win win deal.

 

[ProDJ26]

Thanks for the help you guys. Took the last 2 days off. (Felt kinda sore from squats) Another thought, I NEED MORE CALORIES, FATS & CARBS!!!!
I'm trying to figure out my diet and how it's going to fit into my current work schedule and school. So this is what I've been eating the last 2 days. Pretty much everything but the microwave dinners. (WILL BUY THOSE SOON)

-----WAKING UP------
"Some kind of juicy fruit"
Either a orange, nectarine, peach
With a cup of Water

Like EFFORT said, its good to wake up and get a good piece of juicy fruit.
Although I don't do the cardio walk on the treadmill because of my FASTabolism.

-----BREAKFAST------

6 Egg Whites
2 Bacon Strips
1 Wheat Bread (I put the egg whites with the bacon strips together for a mini morning sandwich)
3/4 Cup of Oatmeal with 1/2 Cup Skim Milk
1 Cup Orange Juice
Fish Oil
Whey Protein Drink (Double Scoop)

I'm going to switch back to drinking whole milk instead of Skim, that way I get some of my "FATS" back

-----LUNCH------

Chicken Breast
Turkey Sandwich
Banana
Almonds

-----PRE-WORKOUT----

3/4 cup Of Oatmeal
4 Red Potatoes
Whey Protein Shake

-----POST-WORKOUT----

Microwave Dinner (Chicken Breast, Meatloaf, etc.)
Tuna
Yogurt
Whey Protein

-----DINNER-----

Some Type of Vegetables
Some type of Meat

-----AFTER-DINNER-----

Cottage Cheese w/ Blueberries
Peanut Butter Sandwich
Fish Oil
Whey Protein Shake (Double Scoop)

Omen where can I buy Maltodextrin? Do they have it at GNC?
And I will definately take into consideration switching in Salmon on Wensday and Friday. And screw the Beef Jerky, I found out the my grocery store sells Chicken Breast in a Can. I used that for a replacement. And I'm goin to mix in the Maltodextrin with 2 of my water intakes. Calories should be more than enough.

I'm Calculating Fats, Carbs, & Protein now...

 

[Omen]

You can check GNC, but I would order it off the net if you can. Maltodextrin can be bought from NOW foods or Prolab (NOW is usually cheaper)

Or... you can get it in 50lb bags from grain stores.

The big bags are from Tate & Lyle. There are many forms for various industry uses, but the one I have is Star-Dri 100. It mixes really well. You have to let it set a bit, but I usually dissolve half a cup in about 16oz or 3/4c in 24oz. For larger, you can get a cup of powder in a 32oz Gatorade bottle. You may have to experiment a few times because it can get tricky to dissolve if you dont do it right. As in put too much in at one time, dont shake it a bit, or over do it, and add too much, then it wont dissolve, or if it does, it will be like syrup.

I've found 1/16th of a tsp of flavored drink mix (I use Fulfill from Wal-Mart in the tub) added to 16.9oz liquid (you cant top the liquid off, you have to use a few ounces less, like 4) and then 1/2C Malto works really well. Shake it a bit and then let it set. I put mine in a water bottle. I just put a funnel in the water bottle and dump the powder in 1/4C at a time, put the cap on, shake it a bit, and after a few minutes, it looks just like water. I use the clear Fulfill kiwi straw.

You have to remember though, that even though it is considered a complex carb, its GI is VERY, VERY high, so that means it will absorb and enter the body quickly. This means to prevent a insulin spike and drop, you cant chug it all at once. You'll need to drink little by little unless you have other foods to go along with it. If you just ate lots of complex carbs, protein, and fat, it wont be a problem. Just dont go hours without food, then slam down 100g of carbs or something.

 

[ProDJ26]

Friday August 17th, 2007

Deadlifts 2 x 5 245lbs
Chinups 2 x 8
Bicep Curl 2 x 8-10 50lbs (Were done with bicep curl bar)
Forearm Exercise 2 x 10-15

Well my deadlifts increased from 225 to 245lbs. Chinups were done REALLY SLOW and hurt like a mother******. Good workout. As for the diet I played around with fitday.com this morning and figured out how to log in the food correctly. Then I totaled up all the calories, fats, and protein from the diet posted above ^^^^ and ere's what I came up with:

Totals 2790cals 73 fats 277 carbs 255 protein

And thats withour the Microwave Dinners!!!!!!
So when I go get them I'm sure that be more than enough!!! And I'm gonna add Brown rice to my diet. (Didn't see it up there) So If I stick to this program, I should be at least 170-175 by the end up January 08. **** YEA!!!

 

[Omen]

Carbs = 39.7%
Fat = 23.5%
Protein = 36.5%

This is your % at 2,790 calories.

I'll give you my opinion. UP your carbs, up your fat, and lower your protein. Your carbs are way too low for the ratios you have. Your carbs are BARELY over your protein.

I'd almost shoot for 30% fat, 20% protein and 50% carbs

You could even do 26% fat, 22% protein, and 52% carbs

Or something that route. At least shoot for 50% carbs.

 

[ProDJ26]

Well I havent logged nothing since last week. Monday I had to work all day so I couldn't get in the gym. So I worked out Tuesday.

Tuesdays workout:
Squats 2 x 5 225lbs (same weight as last time, but I got to get my form right)
Leg Press 1 x 15 (lighter weight) 400lbs
Good Mornings 2 x 10-15 15lb bar
Hyperextension 2 x 8
Calf Raises 2 x 10 300lbs (calf raise machine)

Tuesday's Diet: DAMN IT!!! I DIDN'T LOG IT IN FITDAY!!!

Wensday

I took the day off and found out that the school's gym is going to be close till September 1st. WHICH SUCKS casue I thought I wouldn't be able to workout for a week. Then I came up with a conclusion: I'm going to workout at Bally's or the YMCA until the school's gym opens again.

Thursday:

Ended up working from 9-5pm with little to no food. THIS IS NOT ACCEPTABLE. I only had 5 egg Whites, an apple, and a half a bowl of oatmeal (was running really late). Ended up getting written up for work. Then I messed up on the job and got written up again! lol Not funny, but I always try to see the humor in things. I did however drink 8 bottles of water.

Thursdays Total: Cals 654 Fat 20 Carbs 75 Protein 39

HORRIBLE

 

[ProDJ26]

Friday August 24th, 2007

So I had the day off from work today and basically punished myself for yeasterday's horrible diet.
I did some house work with push-ups in between (Wide, Regular, and Close). And I cancelled my date with a HB7. It sucks but hey my a** needs discipline. Didn't go to the YMCA or Bally's but I had alot of time to look over my diet.

Omen, I took what you said into consideration and figured what my problem was. I was reying on the whey TOO MUCH as a protein source. (which explains why my protein count was higher than Carbs.) So I'm cutting back on the whey and substituting REAL FOOD instead. An example of this would be adding more oatmeal. After looking at what I ate today I'm loving the numbers. Still didn't get the brown rice added in yet. (won't get paid till saturday) Here's today's diet:

Breakfast
5 Egg whites
2 Bacon Strips
1 Piece of Wheat Bread
(Made a little sandwich with the 1st 3 items)
1 Apple
2 Cups of Oatmeal (1st Cup with 3/4 cups of Skim Milk, 2nd cup with water)
Fish Body Oil
Whey w/ water

Pre-Lunch:
2 Cups of Oatmeal with 3/4 cup water
Orange

Lunch:
2 Cups of Oatmeal with 3/4 cup water (The oatmeal is REALLY cheap and taste good!!!)
Chicken Breast Sandwich - 6 slices
Gatorade w/ Whey (TASTE BETTER THAN IT SOUNDS)

Afternoon Snack:
2 cans of Chicken Breast
2 Tablespoon of Peanut Butter
1 cup Almonds
Yogurt
Orange
Water

Dinner:
2 Hamburgers w/ Wheat Bread
Geen Beans mixed w/ Black-Eyed Peas
Water

After-Dinner:
1 can tuna mixed with Cottage Cheese (THanks to whoever posted this recipe!!!)
Fish Body Oil
Whey w/ water

Total: CALS 3646 FAT 127 CARBS 384 PROTEIN 241

Ended up being 33% Fat, 40% Carbs, and 28% protein.

Is there a reason I'm supposed to have more Carbs? I thought I was supposed to get AT LEAST 2lb of protein of my current body weight? When I add in the brown rice it should push me over 50% on carbs. If it doesn't I'll add-in Roman Noodles (I can down those easily and they're cheap)
Any more advice would be greatly appreciated!!!

 

[Omen]

Read this little piece below... First off better job on the diet, and your protein there is FINE, trust me.

Consider the effect of nutrients on hormones and the effect of hormones on muscle gain and fat loss. For example, insulin is one of the most important anabolic hormones in the body. It directly influences the amount of amino acids and glucose transported into the muscle cells. This is the good stuff, and the more of it you have, the more you grow.

Basically, insulin is responsible for transporting the bricks to the construction site. Insulin also prevents the mobilization of the nutrients stored in the muscle either as intramuscular glycogen or muscle tissue. So in that regard, insulin favors muscle gain and diminishes muscle wasting. This is why insulin is widely used by professional bodybuilders.

However, since using exogenous insulin is out of the question for any natural individual remotely interested in avoiding diabetes and premature death, we must stimulate our body to produce its own insulin. Insulin is released from the pancreas in response to an increase in blood glucose level (which occurs when consuming carbs and certain amino acids). So if we want to increase endogenous insulin production, it becomes necessary to consume a mix of carbs and amino acids.

Again the above is part of it, but you want to make sure that what ever you burn in the day is carbs and not protein. What people mistakenly do is eat minimal carbs and max out on protein and guess what? That protein is now used for fuel, NOT muscle growth.

Keep up your diet about the way it is. Personally, i'd up my carbs and lower the protein a hair so you have more of a 42%-45% carbs or so, and 25% protein.

But that's just me.

Keep it up