Triple's Workout/Diet Journal

[Triple T]

Info

Age:
Current - 16 (just turned a few days ago)

Hieght:
Current - 5'6

Weight:
Current - 116lbs
ST Goal - ?
LT Goal - 150lbs by september 2008


Diet:
Targets:
Calories - 2500/day
Protien - +175g(minimum)
Carbs - Don't know how much.
Fats - Don't know how much.

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About Me:
I'm what they call a "hard gainer". Over spring break I had my wisdom teeth pulled out, as a result my diet changed to basically just drinking water(soup) with very little solid food. I lost about 10 lbs within a week...

Right now, its been hard to try and gain it back. I'm stuck on 116lbs.
I'm trying to push myself to eat more, I already eat clean but its hard. Hopefully with this thread you guys can motivate me to reach my goals.

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My Workout:
-Monday:
BB Bench (tips for technique?)
Incline DB bench
Flys
Tricep extensions
Skull crushers/close grip light bench

-Tuesday:
DB Curls
Hammer Curls
BB Curls
Shoulder Press
Lateral DB raises
Forearm Excercises
Core Excercises

-Wednesday:
Chin ups
Pull ups
Lat Pull Downs
Seated/BB Rows
Right now I'm holding off on the Deadlift until I learn the form correctly. I don't want to screw up my back. (Tips for technique?)

-Thursday:
Rest, I have work.

-Friday:
Lunges
Hyperextensions
Glute/Ham curl
Leg Press
Squats (tips for technique?)

Weekends:
Rest

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Soo any tips/modifications to my routine? (perhaps more efficient excercises?)
How many carbs/fats should I be getting?
How much wieght would be reasonable to gain in a month? This will be my short term goal.

Any comments/suggestions are welcomed.


This will be updated DAILY with my diet and routine everyday so you guys can help me along and also for me to keep track of my progress.
Recording starts tomorow.

 

[EFFORT]

find the post "Where to start" and "Simple Starting Diet"

 

[Quagmire911]

What happened:

http://www.sosuave.net/forum/showthread.php?t=136162

And why have you decided not to continue using Effort's thread like you set out in December?

No way in hell can you call yourself a hardgainer. You just turned 16 and have experienced little to no training.

Get yourself on Rippetoe and eat eggs+beef in huge amounts. Getting to 150lbs by September probably won't happen, but don't worry about that. Focus on what I said above and what Effort posted, and watch the scale climb a 1lb or so a week.

Good luck.

 

[Triple T]

I actually forgot all about that journal. I posted a journal on BB.com too so I thought it was that one.

I'll be using Rippetoes routine next week.


And isn't a hardgainer someone who can't gain weight fast? Thats what I was told? I have a very high metabolism, I eat alot...but I rarely gain at all.

I like steak and eggs, but I hate to eat it too much. I've been living off steak for the past couple of weeks. I'm so sick of it...and eggs make me wanna puke sometimes.

Can't I eat like chicken or fish? Instead of beef+eggs all the time?


PS. How much lbs do you think I can gain then? Like maybe 140lbs?

 

[Quagmire911]

You seem to have a mindset of setting yourself up for failure before you start. Fix it.

Get this hardgainer nonsense out of your head. There is no way of knowing if you are hardgainer, most likely not. You can say that after you have trained consistently for a while whilst eating correctly.

You got widsom teeth out and couldn't eat, lost 10lbs? What do you expect? You weren't eating properly.

You say you eat a lot. My guess is you haven't been eating enough, and it doesn't look like you have been training properly or consistently.

What are your numbers on the bench/squat/dead?

As for beef and eggs you can mix other meats in if you like just don't remove these two. Make sure you are still getting a decent amount. You can use double cream instead of eggs sometimes in your shakes, but make sure there are no carbs with that meal and only use a small amount. 100ml of double cream=450-500 calories.

Read this:

http://www.sosuave.net/forum/showthread.php?t=140256

A lot of good ideas in there. If I was eating the same meat dish every day I would kill myself. You have to vary it. I have been going between chilli and burgers recently with no problems. I also have started using a spanish chicken dish which is very good. These are all very easy to make and you can do it easily. Only you are going to make this happen, not anybody else. So step up too the plate or stay the way you are, your choice.

Good luck...

 

[Triple T]

Your right man, I gotta get my head straight. I have been training since January, I just haven't recorded anything.

My bench is 95 lbs right now. From when I started at 55 lbs back in January. (8x3)
As for squat and deadlift...I haven't tried them yet cuz I was scared.
But after reading Rippetoe's program and details on how to do them...i'm much more confident!! I'll be doing them from now on.

As for diet, I eat the most on weekends. I had 5 meals yesterday. Thats because I had work, I would've been able to eat more.

Meal 1: 4 Eggs in the morning, with toast, and 2 glasses of soy milk
Meal 2: Steak with brown rice and a glass of soy milk
Meal 3: Protien Shake, fruit, and protien bar.
Meal 4: Steak, with salad, a glass of milk
Meal 5: Brown Rice, fish, veggies. glass of milk.
Meal 6: 4 Pizza slices, with soy milk. (Late night snack that my cousin ordered.)

I think I ate pretty good...but I know I have to eat more and more. I'll add much more as I go along.

Also, a problem I have is on weekdays my diet sucks at Lunch and after school. So meals 2/3. For lunch I have very little time to eat...all I could stuff sometimes is maybe 2 hotdogs and a chocolate milk.
After school I head to the gym right away and I can manage to eat maybe a banana, a PB&J sandwich and a protien bar.

Would this be okay? It doesn't seem like it to me...because I'm hungry throughout my workout.
Any ideas on fast but good food that I can make at home and bring along?


Oh yea, and for Rippetoes program. Squatting 3x a week???
Will that let my legs recover in time? Well I guess I gotta try it out and see for myself, but it seems like too much.


well anyways thanks for yours guys help...I gotta go cook a steak and some rice right now.

 

[Quagmire911]

If your squat poundages are low Rippetoe should work well. If it doesn't it isn't a problem and there are other things you could do. Give it a try first though.

At your weight it should be easy to gain. However I still would have a carb cutoff 4 hours before bed. This means no bread/rice/pizza etc. You should still try to make smarter choices though, pizza before bed as a meal is a terrible choice.

For school take shakes and sandwiches with you, this is what I did at school and what I now do for work. On a normal day I would take:

Three sandwiches filled with meat+liver tablets-Wrapped in clingfilm and taken in bag.
200ml of double cream-Taken in a bottle also in bag
Juice with 5 scoops of whey-Taken in a bottle also in bag.

The sandwiches are one meal. I take half of the cream and whey and then the other half later on. Sometimes I will take chilli instead but you need a microwave for that. You can also take raw eggs instead off or with the cream. You should try and avoid eating in the school canteen, I see a lot of guys on here doing that and they shouldn't. The food is **** and not what you are after.

MAKE YOUR OWN AND TAKE IT WITH YOU-NOT HARD.

Your overall diet should roughly be like this:

http://www.sosuave.net/forum/showthread.php?t=134782

Look in the thread I posted above as well for more meal ideas. I have put a few no carb meals in there that are good for the later meals in the day after a carb cutoff.

Good luck.

You should aim to have a meal with carbs in it before a workout. After your workout you want to try and have a shake with something like 40gofwhey+500ml orange juice.

 

[Triple T]

Yea man i'll try it out, see how it goes.

Pizza is like once in 4 month thing. My cousin was over so he ordered some...but I guess i shouldn't have eaten it.

haha thing is...my mom owns the canteen
But at our canteen, they have regulations so almost everything has to be healthy...except for hot dogs and corn dogs. We're not aloud to serve pop or fries or any of that junk. Which is good.

She usually makes me an egg omelet sandwich with green peppers, and diced ham, but when I'm in a rush I just gotta grab whatever is quickest.

This does put me at an advantage though. And we have blenders there and we were thinking about serving Protien Shakes at our school. We have TONS of bodybuilders in our school, most of them football players.
Well I guess I could always tell her to make me those sandwiches and protien shakes!

One less thing to worry about.

EDIT: How come I can't edit my first post? I want to edit the routine and my goals.

 

[Triple T]

Okay did the Rippetoe program today and I am DEAD right now.
After I type this up I'm goinig to take a nice loooong nap

Squats 3x6 (135 lbs)
Bench 3x6 (100 lbs) +5lbs
Deadlift 1x5 (135 lbs)

Those squats really killed me..but it feels great!
My hams/glutes hurt like a b!itch right now, I went almost as low as I could go.(about 5 inches til i couldn't go any further) but I was scared to fall back and stuff. I'll try lighter wieght next time and go through the full ROM. I'm probably going to get someone to video tape me too.
I thought I did okay.

But after doing squats and bench, I was dead tired. I had very little energy to do the deadlift. Which explains why my deads are the same as my squats.
My form seemed good, other guys watching said I had perfect form. My research paid off!
well anyways, I'm off to rest now.:yawn: My legs are going to kill tomorow!


PS. I was thinking I should do EFFORT's routine now that I know how to do squats and deads correctly. Doing the big 3 in one day seems to tire me out ALOT.
What do you guys think? Should I stick with Rippetoes for a little while or go to EFFORTs?
I think I'll give it another week or two, see how it goes.

 

[Quagmire911]

Stick with Rippetoe for a while, I think it will be beneficial for a few months. Once your squat poundages are pushing 200 then move to the other one. If you have real problems with it and find it too difficult for your recovery you could also change, but I don't think I have seen that happen yet. Eat like a horse.

Keep it up.

 

[Triple T]

Yea we'll see. My legs are still soar today, pecs not too soar, and my back doesn't feel like I did anything.

butt heres my Diet today, I haven't eaten meals 5&6 yet so I'll update later.

Meal 1: 4 Eggs, red peppers, 1 Banana, Glass of milk
Meal 2: Chicken Strogenaugh(Sp?) with veggies, milk.
Meal 3: Protien Shake, protien bar
Meal 4: Banana, Chicken Strogenaugh(sp?), Milk
Meal 5:
Meal 6:

 

[Quagmire911]

The diet:

Milk is a touchy subject. Rippetoe recommends it, although it is utter **** for a lot of people. IF it is a convenient way for you to get calories and IT DOESN'T give you any problems (such as bloating, a lot of gas, etc...), then I think it should be alright. However, don't have any after your carb cutoff ( at least four hours before bed). It isn't the best and using raw eggs would be a better option, you will likely put on a little more fat with using milk.

As long as you stay fairly lean and don't become a fat slob, and get your weight up a good bit, it should be alright for a while-unless you react particularly badly too it.

 

[Triple T]

Normal cow milk is bad for me. I'm lactose intolerant sometimes...its wierd.
So I drink Omega-3 Soy Milk.

I don't think its AS fattening. BUt we'll see

 

[Quagmire911]

Whats the macro breakdown? Carbs/fats/protein in 100ml/250ml-whatever.

 

[shaunuk]

Quag - it's about the same as cow's milk basically

 

[I-tallionStallion]

Weren't they having a discussion about Soy milk in another thread...i don't remember any good things being said about it.

 

[Triple T]

Whats the macro breakdown? Carbs/fats/protein in 100ml/250ml-whatever.

Per 250mL
Carbs - 17g
Fats - 3g (1.7g is Omega 3/6)
Protien - 9g
130 calories


Yea I saw that thread a while back. But I'm not going to be ditching milk. Sorry.


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Workout B:
Squats - 3x6 (125lbs) -10lbs
Standing Press - 3x6 (60lbs)
Rows - 3x6 (70lbs)
Pull ups - 2x10

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Notes:
I wanted to go ATG on the squats so I lowered the weight. But I just couldn't go all the way. I tried lowering again with just the bar and I went ATG. I noticed that when I went up I would shift my weight to my toes...I tried keeping it on my heels but it kept feeling like I was about to fall.
A failed attempt on squats going ATG..there were a few guys waiting so I just finished up my 3 sets with about 5 inches til I did ATG. It was close...but I will try again on friday, start off with just the bar and work my way up til I get to a wieght where I can't go ATG.

Any tips on balancing when I'm squatting?
I'm just really scared of falling backwards and breaking my neck.

 

[shaunuk]

Any tips on balancing when I'm squatting?
I'm just really scared of falling backwards and breaking my neck.

you in a squat/power rack mate? if you are, the safety bars will catch the ba r so you're not gonna get hurt

 

[Triple T]

yea I'm in a squat rack...the safety bar will catch me...but keep in mind that the bar is on my neck area.
If i fall backwards, the safety bars will catch the bar...but also snap my neck from the force of the impact.

Thats my #1 concern for squatting right now.

 

[eldafar]

Why is your bar on your neck?
Are you low or high bar squatting?

In your concern for your neck snapping when it falls on the barbell, after the barbell falling on the safety bars, you are kind of overestimating the weight on your neck that would cause that.

I'm assuming you mean falling over backwards, if you fall over the backwards, there isn't going to be much weight on your neck since the bar is behind you. No doubt it might hurt a little but it's definitely not going to snapping your neck.