Zack's Journal

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Posted by: thomez Mar 1 2008, 12:28 PM

Zack
5'6" tall
24 years old
Current Weight - 200lbs

Current Lifts:
Bench - 225x6
Squat - 315x10
Deadlift - 425x3, 455x1

3 month goals:
Lose around 20 pounds
Bench 275
Squat 405+
Deadlift 480+

Current routine:
M/W/F - alternate between Chest/Triceps and Shoulders/Abs workouts
Tuesday - Legs - squat day
Thursdays - Back - deadlift day

Cardio:
Wednesday nights - 1 hour indoor soccer
Saturday nights - 2 hours indoor soccer

Supplements to grow:
ON Whey - generally 1 shake for breakfast, 1 shake PWO
Primaforce Creaform - creatine monohydrate (started 2/24/08) - loaded for 3 days, now 5g/day
Beta Alanine - about 2.5g preWO - started 2/25/08
NO Xplode - sometimes before workout with the Beta Alanine (not using daily to try and keep it effective longer with lower dosage)

Supplements for weight loss/health:
Lean Green - 2 caps/day - 1 at breakfast, 1 at lunch
Super EPA Fish Oil - 2 caps/day - taken with breakfast shake
Centrum Performance multi - 1/day
AMP - 2 caps morning, 2 caps with lunch

Diet - Carb Cycling
Tues/Thurs - High Carb
Weds/Sat - No Carb
M/F/Sun - Low Carb

Lots of chicken breast, lean cheeseburgers, omelettes, chicken salads, beans, corn, apples, grapes.

So far I've lost about 70 pounds. It started in the summer with just diet change - started eating less carbs and just generally using common sense with what I was eating, probably lost the first 30lbs that way. I joined the gym in late October and was lucky enough to run into a friend I went to high school with there. After talking to him in the gym all the time he invited me to start lifting with them on their squat and deadlift days. Then he invited me to do cardio with him on Saturdays, and now we play soccer together twice a week. His help has been a huge benefit. I had never squatted or deadlifted until he invited me to workout with them 3 months ago.

The main goal here is just to get lean and healthy.

Current Pics:
user posted image

Posted by: thomez Mar 1 2008, 12:41 PM

Saturday, March 1

Food:
Breakfast - 1 scoop ON Whey with skim milk
9AM - Ham/Cheese/Mushroom omelette made with 1 real egg and egg beaters
1pm - 2 cheeseburgers
snack - couple pieces of Walmart beef jerkey
After Soccer - ON Whey shake with Skim Milk
Late dinner - ribs, boneless wings and fries at BW3's (I was starving)

Workout:
2 1/2 hours of indoor soccer

Posted by: Christoph22123 Mar 1 2008, 04:26 PM

DUDE

your diet blows!!!

you need to eat a solid meail in the morning 4 egg whites 2 whole eggs with one cup rolled oatmeal w/ cinimaon

2-2:30 hours later

1 chicken breast 2 cups brocolli with slivered almonds some salt

2 hours lateR after work out

40-50grams whey with your choice of carb I would aim for 50-100 grams depending feel out your boddy- if it soaks it up great keep it there if 60 grams makes u feel full and tired, then ur body didn't need it

1:30 after workout Lean protein again and some good carbs like brown rice or a YAM

THEN DINNER

before bed try to get 1/2-1 cup 2% cottage cheese and some almonds
this will help u stay saturated through the night

I would lift as hard as your body can take it, and variate from low weight to heavy weight

since you're trying to cut

don't over due the cardio @ first

some think they need to run and run and run this will deplete you and u will feel wasted

I see u play soccer! awesome- great way to switch it up.

The weight u're carrying will come off, but I think the hardest concept to realize will be your diet

thinking about carb cycling is fine- but u will need it to bust out a good weight session as well

as a good cardio session- don't go over board with dropping carbs and not eating enough!

throw in some HIIT sprint walk sprint to rev up the cardio and metabolism

GOOD luck you can get your goal in now time, not sure about reaching those lift because 25+ pounds while also trying to drop weight will be difficult

I would focus on dropping weight first

Posted by: Christoph22123 Mar 1 2008, 04:33 PM

Oh one more thing looking at your pictures

go to a chiropractor and get a full body adjustment

one who does massage/joint placement

Posted by: thomez Mar 2 2008, 11:09 AM

I've been loosely following this diet from the forums here. People seemed to speak highly of it.

http://forums.bulknutrition.com/?showtopic=27423

Posted by: thomez Mar 2 2008, 02:08 PM

Sunday, March 2

bad news - rolled my left ankle pretty bad last night at soccer, swollen and very sore today. I hope it heals up fast.

Food:
Breakfast - 2 scoops whey with 500ml skim milk
Lunch - big ham/cheese/mushroom omelette made with 1 whole egg and some Egg Beaters
5:30pm - bowl of potato soup and 2 scoops whey with skim milk
Dinner - 2 cheeseburgers (93/7), no bun

Posted by: Christoph22123 Mar 2 2008, 04:53 PM

F@CK

that sucks GLTY

even more important now to clean up that diet

you might want to get some Xtend and sip that while u play soccer 2 1/2 hours long time

Posted by: yeashescool Mar 2 2008, 06:39 PM

cllleeeaaannn the diet up alot

Posted by: thomez Mar 2 2008, 06:49 PM

So nobody cares for the carb cycling diet that is posted on this forum?

Posted by: Christoph22123 Mar 2 2008, 10:44 PM

It's fine but it will only be good for you for so long

u cannot follow it for ever

and for ever is what u will need to be with your diet

after a while u will be in tune with your body (maybe you're are now)

and u will then realize what works best for you

u're body fat % needs your mind to be rationale and strong through this process

do not fear carbs-

- in the beginning a diet like THE ZONE or CARB cycling

will allow a ketosis mini state so you can burn those fat stores more readily

Go get adjusted first your shoulders and lower back which most likely means your hips are out of

joint. -

Make a journal of the food that you crave- why does your body crave it and when.

Progressing on this journey - of health as u stated- u might start realizing your body is craving

different foods. Of course it might always crave that "cheat/sin/junk" food type that u have since you were a young chap

for some it's salty chips- other ice cream- pizza- what ever the case may be

U will also find the foods that make u feel your best Chicken with Brocolli and a great salad

Big bowl of Pasta after a long soccer match, feel your legs soak it all up

lifting will gain the muscle u need in order for your bdoy to burn more efficiently aid your metabolism

After all that- will you make this your life style or just an attempt

Posted by: thomez Mar 3 2008, 06:40 PM

Monday, March 3

Food:

Breakfast - 1 scoop ON whey with skim milk
8:30am - 1 cheeseburger (93/7), no bun of course
11:00am - half chicken breast into a salad, cup of oranges
2:30pm - half chicken breast and an apple
PWO - 1 scoop ON whey with skim milk
Dinner - 1 chicken breast, cup of broccoli and cheese, cup and a half of grapes

Workout:

Chest and Triceps - 3:45 - 5:30 (took a long ass time because I was trying to help spot this kid who thought he needed 5 minutes between sets or something)

flat bench - 135x6, 185x8, 205x8, 225x6, 240x4, 135x12

240 is the most I have ever benched and I got it 4 times, pretty happy about that. Maybe next week I'll see how many times I can get 250.

Also did assorted single arm tricep extensions, cable flys, pushdowns, flat bench flys, 2 sets of light weight on the incline, and finished with 3 sets on the Nautilus bench press machine. Didn't get to close grip bench press as I normally do, bench was occupied steadily and there is only 1 in the gym.

Posted by: thomez Mar 4 2008, 08:46 PM

Tuesday, March 4

Food: (High Carb day)
Breakfast - 1 scoop ON whey with skim milk
10am - 1 cheeseburger, 93/7, no bun
lunch - chicken breast with hot sauce, half a can of corn, cup 1/2 of grapes
3pm - dozen medium wings at BW3's (date, lol)
PWO/Dinner - Chipotle burrito bowl, double chicken

Workout:
Squats - 10x135 for warmup, 225x10 for 4 sets with very short (30 second) breaks in between, focusing on form and depth, another set of 225x10 and then 135x20 to finish.
Leg Press - 200x50

very short workout today because I had so much else going on, had a date, had to vote, friend needed a ride after the workout and was kind of waiting on me, etc.

My right quad is still pulled anyway and I have soccer tomorrow, so meh.... legs will get a good workout this week anyway.

Posted by: thomez Mar 5 2008, 10:25 PM

Wednesday, March 5

Food: (no carb day)
Breakfast - scoop ON whey with skim milk
9am - cheeseburger, 93/7, no bun, with hot sauce
11:30 lunch - 1 chicken breast
5pm - 1 chicken breast
before bed - scoop ON whey with skim milk

Workout:
No gym today, just an hour of indoor soccer. Decent cardio.

Tomorrow is deadlifts, I hope I feel good and strong. Right quad is still sore as is left ankle but I need to suck it up.

Weight is down to 199 as of the past 2 mornings.

Posted by: Christoph22123 Mar 6 2008, 12:17 PM

Your before bed meal is not suggested

too much sugar for the diet your trying

let alone WHEY will spike your insulin not too mention the skim milk

if u can change that to casein with water- or a cheap and effective way pick up some Low fat Cottage cheese

Also u need much more fiber! greens, broccoli but ur body needs! and EFA fish oil!!!

hope u're drinking at least 3-4 liters of water with this diet too

The EFA's peanut butter/ raw almonds. fish oil with not only make u feel fuller- they will slow and aid digestion so your insulin levels do not spike

Posted by: thomez Mar 6 2008, 09:00 PM

thanks, I have thought of buying some casein - I'll look into that because I need to buy some more whey as well

I can't eat cottage cheese dude.... I'm a picky eater

I try to eat my greens, I struggle with it though. I'm working on it, but thanks for the reminder.

I do drink a lot of water. I pee more often than my grandma.

I'm taking 2 of the fish oil caps a day. The high concentration ones.

Posted by: thomez Mar 6 2008, 09:21 PM

Thursday, March 6

Food: Hi Carb day
Breakfast - scoop ON whey with skim
missed my snack this morning due to work
11am - 2 small chicken breast patties, mashed potatoes, carrots, cup of cream of celery soup, pineapple fruit cup (free lunch while volunteering at the hospital)
3pm - cup of oranges, 6 boneless wings at BW3 (darn women drag me to bad food)
8pm PWO - 2 scoops ON whey with skim
dinner - ham/cheese/mushroom omelette - 1 egg + egg beaters, big hunk of ham

Workout: Back and Bis day
deadlifts - warmup sets then 3 heavy sets, 405x5, 405x4, 405x4, final set 225x30
superset of lat pulldowns
seated cable rows
1 arm rows with dumbell
10 pullups
incline curls, preacher curls

by the end of the workout my forearms were so tight I could barely function in the gym so it was time to pack it in - I struggled holding onto 35 pound dumbells for curls

felt good today and my quad didn't really hurt, I just need to be careful with it at soccer (it always re-pulls when taking a shot with my right leg, but it's so hard to avoid doing)

Posted by: thomez Mar 7 2008, 07:37 PM

Friday March 7

Food:
breakfast - scoop of whey with skim
9am - cheeseburger, 93/7, no bun and a yogurt cup
11am - chicken breast, cup of broccoli and cheese, cup of grapes
4pm - Metrx protein plus bar (I had a sweet tooth)
7:30pm dinner - 2 bowls of homeade chile

Workout:
gym closed early today due to the nasty weather so I did some shoulder/ab work at home - just some front and lateral raises and decline situps

lower back was good and tight today boy!

Posted by: thomez Mar 9 2008, 06:56 AM

Saturday, March 8

Food: (cheated today)

breakfast - whey with skim
lunch - 12 hot wings
dinner - 2 pieces of fried chicken

also ate some m&m's

Workout:
soccer was canceled and the gym was closed because of the weather so instead I estimate I spent about 4 hours outside shoveling snow - I did my driveway a couple times, my old lady neighbors, my buddies down the street, and even helped my neighbor that I don't like finish up hers. I was that bored.

Posted by: Christoph22123 Mar 10 2008, 09:03 PM

On a cheat day u had that little?

Just in case- what's your mineral intake IE sodium

if you're working out really hard and sweating might want to get in some more sodium

if you don't have a medical condition that is

That diet needs to hone in man

Do u have a time frame or is this a life style change?

Also if the quad pull is on your shooting leg might want to ice that bad boy and give it a little rest

How's that back from the SNOW damn!!!

Good luck keep up the good work man

Posted by: thomez Mar 10 2008, 09:26 PM

Ya, I wasn't really hungry for some reason.

Sunday - no workout, a couple pieces of the leftover fried chicken, I don't remember what else. Nothing of importance I assure you.

As far as sodium intake, I think the seasonings on my chicken breasts probably get me plenty.

I know the diet still needs work, but I'm trying.

This is basically a life style change, but I'd like to still drop another 20 before the weather is nice. I think that's pretty doable.

Quad is feeling pretty good today since we missed soccer on Saturday, hopefully it will feel nice for squat day tomorrow.

Back felt a little tight on Sunday but today it was gravy. I'm glad I shoveled because I needed some exercise of some sort.

Posted by: thomez Mar 10 2008, 09:39 PM

Monday, March 10

Diet: Low Carb Day

Breakfast - whey with skim
9am - chicken breast and some grapes
lunch - chicken breast and some grapes again
2:30 pm - chicken breast
PWO - whey with skim and an apple
dinner - ham/cheese/mushroom omelette

I need to go to the store and buy some ground beef, I can only eat chicken breast so many times in a row.

Workout: Chest and Tris
Incline bench - 135x10, 185x8, 185x8, 195x6
flat bench - 135x12, 185x10, 135x17
flat bench flies - 3 sets with 30lb dumbells
various cable flys and cable crossovers
many one-arm tricep extensions with various arrangements
close-grip bench - 135x10, 135x8, 135x10
dips - first set got 10! I was happy - followed with 6 and 6 to finish workout

forgot my beta alanine today

Posted by: thomez Mar 11 2008, 11:57 PM

Tuesday March 11

Diet: High Carb day

Breakfast - whey with skim
10am - chicken breast and grapes
11:30am - chicken breast, broccoli and cheese, grapes
2:30pm - half a chicken breast
PWO/Dinner - Chipotle burrito bowl, double chicken
Snack - MetRx protein bar (after a beer with buddies)

Workout: Leg day

Squats - warmup then 5x5 @ 275, working on depth
Leg press - 100 reps of 290 (took 3 sets)
leg extensions, 3 sets of 20
calf raises, 2 sets of 20

legs were absolutely spanked after this workout today, especially the leg presses at that number of reps...

Posted by: thomez Mar 12 2008, 10:33 PM

Wednesday March 12

Food:
Breakfast - glass of skim
9am - half a chicken breast
11:30am - chicken breast and 2 bowls of some kind of casserole my students made
6pm dinner - 4 pieces of dark meat chicken and a cup of yogurt
10:30pm before bed - cup of yogurt

I really need to get some whey, I'll have to order some. Probably get some ON chocolate whey again.

Workout:
1 hour indoor soccer

Legs felt nice and used up today, that leg workout yesterday was a good one.

Posted by: thomez Mar 13 2008, 07:35 PM

Thursday, March 13

Food: Hi Carb day

Breakfast - glass of skim and a cup of low fat yogurt
9am snack - chicken breast and a cup of pineapple tidbits
lunch - chicken breast, cup of no-fat yogurt with granola and an apple
pre-WO- large strawberry/banana smoothie with a scoop of their protein
PWO/dinner - chicken breast, half a can of corn, cup of yogurt
before bed - cup of no-fat yogurt

Workout: Back and Biceps

Deadlifts - warmup, 315x5, 425x4, 435x3, 455x1, 225x20
(we might have done another heavy - 405 or 425 - set, I can't honestly remember)
1-arm rows - 3 sets of 10 with 75lb dumbell
tear-down set on the lat pulldown machine
seated cable rows
pullups - couple sets of 4 or 5, I suck at pullups
incline bench dumbells curls, 40x10, 40x10, 35x10, 30x10
seated preacher curls 50+bar x 10, 30+bar x 12
standing curls 30+bar x 20, 30+bar x 20

legs were still pretty worn out from Tues/Weds so I'm sure with fresh legs I could get at least 475 on deads now - probably could have done the 455 for a second rep but didn't want to get too crazy

I'll be ordering some protein tomorrow, I'm worried I haven't got enough in me the last couple days.

Posted by: thomez Mar 14 2008, 06:38 PM

Friday March 14

Food: Low-carb day

breakfast- glass of skim, cup of yogurt
9am - cheeseburger and an orange
lunch - chicken salad (half a chicken breast), an orange, cup of yogurt
no pre-WO meal today
PWO/dinner - cheeseburger, half a can of corn, cup of yogurt
before bed -

note: when I say cheeseburger I mean about a 6-7oz slab of 93/7 ground beef with a slice of colby-jack cheese on top, no bun or anything like that

Workout: Shoulders and Abs

Front dumbell raises
Side dumbell raises
Side raises on cable
Shoulder press on the Smith machine, 45lb plate on each side, bunch or reps
Nautilus shoulder press machine
decline situps with 4lb ball
oblique work on the decline bench with the 4lb ball
weighted crunches on the cable machine

Posted by: Chris25533 Mar 14 2008, 08:57 PM

where do you get the energy to slam heavy weights if your not eating many carbs?

Posted by: Chris25533 Mar 14 2008, 08:58 PM

and on your high carb day.. you have like no carbs in there? What am i missing here

Posted by: thomez Mar 14 2008, 09:36 PM

QUOTE (Chris25533 @ Mar 14 2008, 08:57 PM)

where do you get the energy to slam heavy weights if your not eating many carbs?

Hopefully burning some fat. NO-Explode and AMP helps some.

Lately on the high carb days I haven't had as many carbs as I should because this week I was so busy - I wasn't getting my meals prepared like I wanted to.

Posted by: thomez Mar 15 2008, 08:12 AM

Down to 196 as of this morning. I hadn't got on the scale in a little while.

Posted by: thomez Mar 15 2008, 09:37 PM

Saturday, March 15

Food:
Breakfast - 3 eggs scrambled with hot sauce, cup of no-fat yogurt
Snack - cheeseburger
late Lunch/pre-wo - cheeseburger, cup of yogurt
PWO - 4 scrambled eggs, cup of no-fat yogurt

Workout:
2 hours of indoor soccer

Posted by: thomez Mar 17 2008, 09:51 AM

Sunday March 16

Food:
breakfast - 4 scrambled eggs, cup of low-fat yogurt
snack - small bowl of low-fat ice cream
lunch - dozen leftover chicken wings
dinner - cheeseburger, cup of oranges, non-fat yogurt
before bed - non-fat yogurt

Workout: None, off day

Posted by: thomez Mar 17 2008, 07:25 PM

Monday March 17

Food:
breakfast - 5 scrambled eggs, sprinkle of cheese, cup of yogurt (late breakfast, had to catch up a bit)
lunch - cheeseburger
snack/Pre-wo - 2 oranges (I was hiking so I didn't have much to choose from)
postWO/dinner - 4 scrambled eggs with some ham and a sprinkle of cheese, with hot sauce of course - plus a cup of yogurt
before bed -

Workout: Chest/Tris day
warmup set of 135x10 on the incline
warmup set 135x10 on the flat bench
flat bench - 205x8, 205x8, 215x6, 225x5, 135x12
did another light set of incline, 135x10
cable pushdowns - 170x10, 180x10, 190x10, 200x8, 170x15
one-arm tricep isolation work with the cables
cable flys and crossovers
dips - set of 12, set of 8, set of 6
close-grip bench - 135x10, 135x8, 135x8
nautilus fly machine, nautilus bench press machine

also hiked probably about 4 miles today, in the snow

ordered protein today, have a 5lb tub of ON gold standard and a 2.5lb tub of Muscle Milk coming along with a big tub of waxy maize

Posted by: Wilson75992 Mar 17 2008, 08:12 PM

Hey I just wanted to drop a message and say this post is a real help to me. I can't really give you much constructive feedback since I'm just getting back into working out.

Your bio is very similar to mine, i'm 24yrs old, about 189lbs and 5'6.

I'm about to start Leviathan Reloaded + E and Fish Oil as supplements.

I looked at your picture and you seem a bit more built than I am, so I know our body is different, a long where our fat stores more than other parts. Your a lot stronger than I am also, but I'm learning to see what works best for my body.

I been doing more cardio type and lighter/more rep weights type of workout. I'm not sure if i'm going to work as well as doing some heavier weights, but I don't really want to bulk, i just want to tone down and lean up. I'll be checking you Journal daily and will try to compare a bit to what I'm experiencing. If i can comment and help you out or suggest anything I will try, but keep posting and good luck!

Posted by: thomez Mar 17 2008, 08:25 PM

Thanks for the post, glad someone is helped by this typing junk.

I have the luxury of being built basically like a Neanderthal, I'm just a short and thick guy.

Good luck to you as well, just eat right and work hard and you'll get there.

Posted by: thomez Mar 18 2008, 07:11 PM

Tuesday March 18

Food:
late breakfast - 5 scrambled eggs with a sprinkle of cheese and hot sauce, cup of yogurt
lunch - cheeseburger and an apple
pre-wo - cheeseburger
post-wo - Chipotle burrito bowl, double chicken
before bed -

Workout: Leg Day
Squats - warmup sets with 135 and 225 - 275x5, 275x5, 315x5, 315x5, 225x10
still working primarily on depth and form but getting there, buddy says form is much improved, just need a lil more depth
Leg Press - 490x10, 600x10, 600x8, 200x50
Calf raises - 2 sets of 20

legs feel nice and used up

Posted by: thomez Mar 18 2008, 07:17 PM

QUOTE (Wilson75992 @ Mar 17 2008, 08:12 PM)

I been doing more cardio type and lighter/more rep weights type of workout. I'm not sure if i'm going to work as well as doing some heavier weights, but I don't really want to bulk, i just want to tone down and lean up. I'll be checking you Journal daily and will try to compare a bit to what I'm experiencing. If i can comment and help you out or suggest anything I will try, but keep posting and good luck!

Wilson I just thought about your comment about your workout routine vs what I've been doing. I workout with a former champion powerlifter and another kid is in his first powerlifting meet next weekend so a lot of what we do is probably more geared toward that kind of workout - especially Tuesday/Thursday when I'm lifting with them regularly. My other muscle group work (chest/tris/bis, shoulders) is basically my own routine that I've been doing different than what they do. I think I'm going to try and start lifting with them more regularly though because I know how effective it is, I just hate waiting the 2 extra hours to start my workout until my buddy can get there (he gets off work later than I do). Just thought I'd let you know why our routine might look that way compared to what you might typically see.

Posted by: Wilson75992 Mar 18 2008, 08:21 PM

nice, i'm sure working out with people are experience helps from foundation up, knowing what you do will work and doing it the right way. I can't keep up with the workouts you do, from looking at the log, i just don't have that kind of strength. I'm in the beginning of the 2nd week, and i'm feeling the the energy difference of eating what i usually please. I'm hoping once i get a more steady diet menu, my energy levels will boost somewhat, especially since I'm going to be on some Leviathan Reloaded soon. I try to do a lot of cardio, burning calories, but I think with the lack of energy, I should just switch it up to separate days more, adding in more weights.

Posted by: thomez Mar 18 2008, 10:00 PM

just make sure you are getting SOME carbs, just healthy ones (like from fruits, for example) to maintain energy levels

I went low-carb for a long time and eventually my body just started shutting down, my energy level dropped dramatically, that's why I make sure I'm getting the apples, oranges, grapes, rice, that kind of thing in my diet for good healthy natural carbs. Just no processed carbs and you're good.

As for cardio, look at doing HIIT rather than long sessions - search on this forum or google if you don't know what HIIT is.

Posted by: thomez Mar 19 2008, 09:54 PM

Wednesday March 19

Food:
late Breakfast - 4 eggs + some eggbeaters with ham, cheese and mushroom omelette, cup of yogurt
lunch - cheeseburger and a can of potato soup
pre-WO - apple
post-WO/dinner - chicken breast and a cup of yogurt
before bed - cup of yogurt

Workout:

between breakfast and lunch I played about an hour and a half of basketball, light intensity but I got some sweat going

Shoulders:
dumbell shoulder press - 60x12, 65x10, 65x10, 60x12
standing upright rows on the cable machine
shrugs - did some on the smith machine, I didn't like that much so did a couple sets with dumbells also
front raises with 20lb dumbells, 4 sets of 10
lateral raises with dumbell and 2 sets on the cable machine
rear delt rows, seated with rope on cable machine - 3 sets

1 hour of indoor soccer after dinner, good cardio

Posted by: thomez Mar 20 2008, 11:17 PM

Thursday March 20

Food:
breakfast - 5 scrambled eggs with a lil cheese and hot sauce, cup of yogurt
lunch - half a rack of baby back ribs, cup of baked beans, side of mashed potatoes (aunt took me to lunch, so I cheated on her dollar)
preworkout snack - cup of yogurt and an apple
post-WO/dinner - 5 scrambled eggs, lil cheese, hot sauce, fat free yogurt cup
before bed - non-fat yogurt

Workout: Back/Biceps

Deadlifts - 135x6, 245x5, 335x2, 385x1, 425x1, 465x1, 475x1 245x10
my buddy struggled like hell with 485 so I opted to stick with 475 but I got it without too much trouble so I'm sure I could have done the 485, I just didn't want to see his competitive ass kill himself with 490
pullups - set of 6, set of 5, set of 5, set of 4
seated rows (pulling down like a lat pulldown) with 295 on the cable machine, 3 sets
seated rows - 3 sets
1 arm rows - 3 sets
lat pulldown machine - 2 sets
incline bench curls - 35x10, 35x10, 30x10
preacher curls - 2 high rep sets
standing curls - 2 high rep sets

Posted by: thomez Mar 22 2008, 01:25 AM

Friday, March 21

Food:
breakfast - 5 scrambled eggs, lil cheese, hot sauce, cup of yogurt
lunch - chipotle double chicken burrito
PWO/dinner - cheeseburger, half a chicken breast, cup of yogurt
before bed - cup of yogurt

Workout:

hiked about 5 miles today, shitty hilly and muddy terrain

gym - arm day with my friend (basically just there to get an idea of what he might be doing different since I usually do bis and tris on my own)

25 dips
tricep pulldowns
skull crushers
curls with a straight bar + band
seated incline curls

Posted by: PotentiallyFatal Mar 22 2008, 04:18 PM

good god. cheeseburger at 9am almost every day? have a look at this...

http://www.lifestylecutdiet.com/

...and learn it.

Posted by: thomez Mar 22 2008, 07:30 PM

93/7 lean ground beef with a slice of cheese and no bun .... seems pretty decent to me

Posted by: PotentiallyFatal Mar 22 2008, 07:50 PM

QUOTE (thomez @ Mar 22 2008, 07:30 PM)

93/7 lean ground beef with a slice of cheese and no bun .... seems pretty decent to me

Yeah the meat is lean, but so what? You are missing the point. You need to keep the so called metabolic furnace burning. You can achieve this by balancing and timing the intake of your macronutrients, try adding more fibre, veggies and low GI carbs to your diet.

Eat less (calorie) dense foods and more nutritional whole meals.

Posted by: thomez Mar 24 2008, 07:00 PM

Monday, March 24

Food:
breakfast - 4 scrambled eggs with a lil cheese and hot sauce, cup of yogurt
9am - cheeseburger
lunch - chicken breast, cup of yogurt, apple
pre-WO - Clif Builder protein bar
post-WO/dinner - 5 scrambled eggs with cheese and hot sauce, yogurt with granola
before bed -

Workout: Chest/Tris
Incline Bench - warmup 135x8, 190x8, 190x8, 195x8, 205x5, 205x5
Flat Bench - 185x8, 185x8, 135x12
Flat bench flies with 25 and 30 pound dumbells
cable flys, cable crossovers
incline chest press
bench press machine
4 sets of dips - 10, 8, 8, 8
tricep extensions - single arm
tricep pushdowns
dumbell kickbacks

very happy with the incline numbers today even with triceps still a little spent from Friday

Posted by: thomez Mar 25 2008, 10:42 PM

Tuesday March 25

Food:
breakfast - 4 scrambled eggs, lil cheese, hot sauce, cup of yogurt
snack - cheeseburger
lunch - bunch of pizza on a field trip with my students
pre-WO - skipped today because of size of lunch
post-wo/dinner - chipotle burrito bowl, small
before bed - 1 scoop of Muscle Milk with about a cup and a half of skim milk

Workout: leg day
Squats - couple warmup sets of 135, 225x8, then 4 heavy sets - 315x5, 315x6, 315x5, 315x10 - 2 quick cool down sets with 135x a bunch of reps
leg press - 600x10, 600x5, 490x10
leg extensions - 3 sets of 20 at 110lbs
seated calf raises, 3 sets

Posted by: thomez Mar 26 2008, 10:18 PM

Wednesday March 26

Food:
breakfast - 4 scrambled eggs, lil cheese, hot sauce, cup of yogurt
snack - bowl of my ground beef - brown rice - salsa combo
lunch - bowl of beef/rice/salsa combo, half a chicken breast, cup of yogurt
pre-WO - MetRx Protein Plus bar
dinner - cheeseburger, cup of yogurt
before bed - 1 scoop of Muscle Milk with a cup of skim

Workout: Bis, Core and Cardio
5 sets of 20 - incline curls with 20lb dumbells (this got some blood flowin')
couple sets of hammer curls, standing curls, barbell curls
ab work - decline crunches and oblique twists with 6lb ball
cardio - 20 minutes on the treadmill, mostly walking and getting my legs loose, couple sessions of jogging (progressively increasing speed) for 2 minutes, finished with a 1 1/2 minute sprint. Semi-sorta an HIIT thing for a guy that squatted the previous day

1 hour of indoor soccer, good cardio

Posted by: PotentiallyFatal Mar 27 2008, 04:24 PM

looks like you cleaned up the diet a little bit...are you meaasuring bodyfat? any progress?

Posted by: thomez Mar 27 2008, 07:21 PM

Yeah believe it or not I try to take advice...

I don't have any way of measuring body fat except the mirror.

I figure when I'm down to 190 I'll post new pics.

Posted by: thomez Mar 27 2008, 10:22 PM

Thursday, March 27

food:
breakfast - ON whey shake with skim, cup of yogurt
8:30am snack - Clif builder bar, cup of yogurt
lunch - chicken patty with hot sauce, corn, broccoli, small cup of yogurt, cup of pineapple tidbits
pre-WO - bowl olean beef, rice, salsa combo
post-wo - 1 scoop of waxy maize then an ON whey shake with skim
late dinner - 3 scrambled eggs, Muscle Milk shake with water

Workout: Back day
Plate pulls - (deadlifts standing on a 100lb plate, about 3 inches thick or so) - 245x5, 335x5, 335x5, 335x5
3 sets of t-bar rows
3 sets of seated rows on the cable machine
pullups - couple sets of 5
1-arm rows - 3 sets w/70lb dumbells
negative pullups (buddy pulling me down) - 2

my legs were pretty spent today so the plate pulls were almost all lower back

Posted by: Christoph22123 Mar 27 2008, 10:31 PM

QUOTE (PotentiallyFatal @ Mar 22 2008, 07:50 PM)

QUOTE (thomez @ Mar 22 2008, 07:30 PM)

93/7 lean ground beef with a slice of cheese and no bun .... seems pretty decent to me

dude I already Tried Thomez is a bullheaded physics teacher who plays soccer on the weekend and is a vigilante at night- he take no prisoners except for young girls in their catholic school uniforms. This man is only for the moment and doesn't care what tomorrow brings

Posted by: Christoph22123 May 6 2008, 02:09 PM

Did you hit 190?

Posted by: thomez Jun 7 2008, 10:18 AM

I was keeping my journal in 2 places and it got to be a pain in the arse so I just have been doing it on another forum (not a lifting/training forum at all, just a general chat forum with a fitness section).

Wilson, or anyone else, if you'd like to see it just PM me and I'll send you the link to it.

Last time I weighed in I was at 178. Still working on leaning out but getting there, making progress.

Still haven't maxed my bench but my work sets are going up consistently, squatting 315 for reps regularly, deadlift is up to 475 and possibly higher the next time I have fresh legs. (I play soccer the night before)

Last picture I took trying to fake like I'm big or something, lol.

user posted image

Posted by: Jayv24 Jun 7 2008, 04:03 PM

good progress dude. from the first pic to now, outstanding work.

Posted by: thomez Jun 7 2008, 04:21 PM

QUOTE (Jayv24 @ Jun 7 2008, 04:03 PM)

good progress dude. from the first pic to now, outstanding work.

thanks

right now I just need to finish getting rid of the fat around my midsection and I'll be a happy camper... not sure if that is 10 or 15 pounds but I'd like to get pretty lean then put on some more lean mass

Posted by: Christoph22123 Jun 9 2008, 08:24 AM

Way to go man- get it done- and you did. Good to see your progress and still kicking it.