skinny guy journal

[gav]

i altered my squats, so i'm only going down to 90 degrees, instead of having my ass touch the floor.

yeh, my chest is manly now , unlike in the other pics.

here are my ones from august if you haven't seen them already.

http://forum.bodybuilding.com/showthread.php?postid=3633223

that should be enough wanking material for the moment
enjoy

 

[gav]

Back and bicep workout today. Weight's still fvcking 154lbs although i've been eating so much more recently and i look good in the mirror. (although i'm taking my weight pretty early on; if i was taking it after dinners/after drinking lots of water, i reckon i'd be heavier

Deadlifts
60kg * 8
70kg * 8
75kg * 8 (they were easy today for some reason)

Chinups, forward grip
7reps
4reps

Chinups, reverse grip
4reps

One arm rows
30kg * 8

Lat pulldowns
45kg * 8
52kg * 8

Hammer curls
16kg * 8
16kg * 8
16kg * 7

Concentrated curls (elbow resting against leg)
12kg * 7

BB pullovers
30kg * 8

i think this comes to 10sets back and 7sets biceps, yeh?

 

[S0LID]

Today

deadlifts 70k 10 reps, 80k 8 reps, 90k 6 reps

I have only been doing this vital exercise for a few weeks. I need to get the weight past the 100k mark.

hamer curls 6 reps 20k, 2 sets

concentration curls 4 reps 20k. 1 set

3 sets of wide grip pull ups.

I paused at the top and the bottom, and went slow on the negative.

Last night I weighed at 152lbs I'll hit that 168lbs mark in no time

This cell tech in the morning is killing me Cant wait till it's finished!!!

 

[gav]

those are great lifts solid. looked at those pics you posted on the other site. wish i had lats like that

i've been checking the numbers in my diet for the first time in ages
..and they don't look too good

1. 1/4 cup oatmeal, 2 bananas (10g protein, 45g carbs, 0g fat)
2. 1 protein bar (20,20,20)
workout
3. 1 protein bar (20,20,20)
4. Chicken and beans (35, 30, 5)
5. Chicken and beans (35, 30, 5)
6. 1 scoop whey, 1/2 cup oatmeal (30, 40, 0)
(started at 9am, now 8.30pm - 4 hours left awake)
7. gammon roll + 1/2 cup oatmeal + 500ml milk + 4 slices wholemeal bread(40, 85, 5)


[[edit]]
numbers after 7meals
protein: 190g
carbs: 270g
fat: 105g

carbs are way too low i think

anyone got suggestions? i'm aiming at an efficient bulking diet

 

[DJBen]

Fact is, I CUT on that kind of diet. Normal weights and cardio once a week, I'll start dropping fat.

Get about 70 grams of carbs in your breakfast, and get about 25-30 grams of protein.

Get a protein shake after your workout and stick it in some water. Chug it down right away.

At every meal, you should be eating more carbs than protein if you're bulking. Try and avoid protein bars if you can eat some good fresh food!

Where are all the fruits and veges? Apples, oranges, peaches, peas, carrots, cabbage, spinage

C'mon man! You need to get the carbs in there. Up your protein by about 15g and thats all the protein you need, all you need to do is eat some energy with it! Carbs are like a steroid, they send your body majorly anabolic when you have the right balance!

Thats 2240 callories... and I'd say that your fat is too high when compared to the protein/carbs. Aim for about 3000kcals as a starting base and see where that gets you. Throw in 400-500kcals extra per week. If you start getting a bit flabby, cut some carbs from the diet by 100kcals and see how it goes from there.

Hope that makes sense.

 

[gav]

yeh man, cheers

i was under the impression that eating more than 30g protein, carbs or fat in one sitting is bad for you cuz it's just extra shyt your body doesn't process...or is that the point - so that you get fatter?

i made the protein bars at home (peanut butter, honey, whey protein and oatmeal) - it's easy to eat them in between lectures

and this morning's breakfast was very poor cuz i slept in.

what's your take on simple sugars and complex carbs? how much should i eat of each? can simple sugars be used for bulking?

Where are all the fruits and veges? Apples, oranges, peaches, peas, carrots, cabbage, spinage

i eat about 2 apples a day min, but that's it in addition to a multi vit tablet.

 

[DJBen]

I forced myself to swap multivit for loads of fruits and veg. I'll be eating more naturally, and I'll have to cram more complex carbs down my throat.

High-ish GI carbs at breakfast [dont go OTT, I used to have oats and some sugar, until I found my body disagrees with oats... used to love breakfast!] and pre/post workout. Strictly complex carbs at any other time of the day.

If your body doesnt process more than 30g of carbs, the average person would only be using 90g for their entire day - thus no one would get fat [three big meal principle]. You can teach your body to process more over time by slowly increasing the amount you eat each week. 260+g of protein is pointless imo though. Learnt that with first hand experience.

NEVER miss a *huge* breakfast. This morning I had 3/4 of a chicken breast, 5 pieces of wheat bread with butter and a small amount of peanut butter, 2 banana's + cup of tea. I managed to get down a glass of water and an orange, too. I'd consider that average-ish. [plus a small helping of yoghurt]

Breakfast and Post-Workout is where it's at.

 

[S0LID]

Weds

chest/triceps

bench press (elbows in which weakens the bench)
60kg, 70kg, 75kg
close grip bench
60kg, 62.5kg, 65kg
incline bench
60kg, 65kg, 70kg
weighted dips
15kg, 20kg, body weight alone

50 plus grams of protein post workout

 

[DJBen]

Just my $2,

Go for 35g protein and 70-80 high-ish GI carbs as post workout. Your body needs the sudden rush of carbs to transport all that protein through your body, and then fuel it to start recovery... I've completely forgotten *exactly* why you need a shedload of carbs afterwards, but www.bodybuilding.com has it somewhere under the nutrition section.

Lift hard.

EDIT: cheers I just finished squats and couldnt think straight

 

[S0LID]

I have a nice suguary nlarge, plenty of carbs in that post workout, n some peanuts to boost it up more.

 

[gav]

chest and triceps. weight: 71.5kg, 158lbs

bench press:
55kg * 8
55kg * 6
55kg * 6

Incline bench press (dumbells):
18kg * 8
18kg * 7
18kg * 7

Decline bench press (dumbells):
18kg * 8
20kg * 4 ( nearly dropped it on my face)
18kg * 8

CG bench press:
45kg * 7
45kg * 7
45kg * 7

db flies (decline):
16kg * 7

Tricep extension
18kg * 6

tricep pulldowns (cable)
46kg * 10
59kg * 8
68kg * 7

my right tricep and both wrists were giving in on me today. otherwise i'd have lifted a little more. nevermind, the important thing is that i'm doing these exercises with good form (elbows tucked on the bench press, dropping the weight right down to my chest)

i was reading some of anthony ellis's tips last night and he was saying he eats every 3 hours so that the food leaves the stomach just as another lot is about to go in. i found that i could eat a lot more doing it this way instead of eating every 1-2 hours

my pics are going up on sunday

 

[gav]

new pics are up here

http://forum.bodybuilding.com/showthread.php?p=4025195&posted=1#post4025195

 

[jakethasnake]

LOL, that 'smiley' is killing me. I think you look nice and toned, so congratulations on that. Really. You still need to bulk up more overall, though. Shoot for about 175 as your final goal, and 160 for your short-mid term goal.


Edit: having said that, your pics on the bodybuilding forum are very cool - you are shredded! If could look like that at 175 pounds, those Scottish lasses will be tearing at each others' hair to rub your muscles!

 

[S0LID]

wow gav, your looking buff. Your abs are incredible! How long have you been bulking for?

today
legs/shoulders
squats. bar warm up, 60kg, 65kg, 70kg (6-8 reps)
front squat, bar

straight leg deadlifts, 50kg 3 sets

seated military press, 50kg, 55kg, 60kg

1 handed laterals, 3 sets each hand, 10kg
(I've realy slowed down and focused on my form, I was using 15kg dumbell). Using 1 hand hit the obliques realy nice too

bent over laterals, 5kg in each hand 3 sets.
I hate this exercise, thats why I use 5kg, to get it over with.

 

[gav]

Originally posted by jakethasnake
Edit: having said that, your pics on the bodybuilding forum are very cool - you are shredded! If could look like that at 175 pounds, those Scottish lasses will be tearing at each others' hair to rub your muscles!

heh, yeh man. it's all very cool having abs like these, but i don't get many chances to show em off. need to put the mass up i think

solid, those are fvcking heavy military presses man. you're a tank. hows the weight now?

anyway, i was drinking tonight, so i reckon i'm back under the 11stone marker. next week, i'm gonna go mad on the food

 

[S0LID]

Sunday

Thanks gav I need to get them seated military presses upto 70kg.

Yest I maxed out on the bench (after a bit of sparring). I managed 100kg. It wasnt too difficult. I'll aim for 105kg by the end of the year.

I did my traps/neck/forearms today

2 sets 90kg, behind me barbell shrugs
2 sets 90kg, infront of me barbell shrugs
neck curls 10kg, 1 set of 60 (edit: reps not kg)
1 set of reverse curls sloooooooow 6 reps 27kg (gripping it wit my fingers, not using the hand).
wrist roller 5.5kg 1 up 1 down x 3

I'm a bit under 11 stone at the mo.

 

[Lifeforce]

Solid, your lifts are just incredible...

And gav.. your lift is going good... I bet you'll be up at 60 at no time now... 55 @ 8 now. whatch out for those dumbells falling on your head... I dropped one at my head when I did arnold presses and I have never looked better in my life.

 

[S0LID]

Thanks lifeforce. My squat and deadlifts are not as impressive.

I was walking through town just now, and there was pple giving free bodyfat tests. So I told them my weight, and height. They then gave me this steering wheel type thing to grip. It kept coming out with error, as my body is so "lean". Lat year when I had it done properly I was 6-8%, and I'm more cut now.

 

[gav]

legs today.
weight: 71.5kg = 158lbs

squat (previous best 60kg)
65kg * 8
70kg * 8
75kg * 8
(i need more weight on the bar)

leg press machine (previous best 160kg)
170kg * 8
200kg * 8
220kg * 8

Leg curl (previous best 91kg)
98kg * 8
111kg * 8 (maxed out the machine)

Horizontal Leg Curl (previous best 86kg)
86kg * 8
86kg * 4

so today i was absolutely smashing my records. i could barely walk home once i was finished

solid, honestly, how the fvck can you military press 60kg? you're less than 6% bf? nice job man. i don't know what i am, but i reckon it'll be under 10 anyways

lifeforce, cheers man, my chest isn't my strongest point, but as long as i'm making gains, i'm happy. btw, that pic on your weightlifting thread looks great! especially your legs cuz they expand right out to the sides now. i'm gonna catch up with you soon just 8pounds off the pace

 

[semag]

The Tanita bodyfat measuring devices (like the "steering wheel thing") tend to be off quite a bit. They send an electrical pulse through your body, and they tend to only work with the majority of the US population, i.e. those people with bodyfats of 20% or over. Under that, and it starts giving wacky readings.