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TapRackBang Digs In. . .

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Posted by: TapRackBang

Since I'm still rather new. . .

I'm a 33 year old male weighing in at 195 lbs., at 6'4", and roughly 19% bodyfat.

My goals are to gain muscle mass and get my body fat down. I've recently completed a low carb diet during which I dropped about 25 pounds.

Last night was my first night of lifting (don't laugh at these amounts anyone ).

Warmed up on the flat bench
1X10 Bar
2X10 135 (spotted on final two reps)

Inclines
1X10 Bar
2X10 75 (how could I be so weak?)

Chest Dips
I did one unassisted!
2X10 assisted

Chin ups
I screwed these up and did pull ups instead. Next week will correct this.
2X10 assissted

Bent Over Rows
1X10 Bar
2X10 95

Deadlift
1X10 Bar
2X10 135 (need to increase the weight next week)

Shrugs
1X10 Bar
1X10 95


I'm on a three day per week routine. . . Rest Tuesday (today) and legs and forearms Wednesday.


Posted by: TapRackBang

Having a hard time incorporating carbs back into my diet. . .

Meal #1
Two whole eggs + two egg whites
1 serving Fiber One plus 1/4 cup walnuts
Multivitamin
1/2 cup cottage cheese

Meal #2
Optimum vanilla shake 1 scoop
Handful of Almonds

Meal #3
1 cup cottage cheese
More almonds (I like almonds)

Meal #4
1 can tuna, touch of mayo
Three slices low fat ham (deli style)

Meal #5
Three large pieces of turkey breast
1 cup prepared brown rice
Three slices low fat ham (deli style)
Omega-3 fish oil gelcap

Meal #6
1/2 cup cottage cheese (am I eating to much of this I wonder?)
Small portion of turkey breast




Posted by: butterfly

Everyone has to start somewhere... and at least you have!!!


Posted by: TapRackBang

Thanks for the kind words Butterfly. I've got a long way to go, but I'm committed.


Posted by: TapRackBang

I'm thinking of lifting early morning rather than late night. I think I have more energy then. I'm certainly going to need it for legs. . .

My measurements. . . (again, this is not a laughing matter )

Body Part/Measurement (in inches)
Neck 16.5"
Chest 40"
Biceps 12"
Waist 36"
Butt 40"
Thighs 23"
Calves 15.5"

I'm kind of just a tall lump right now.



Posted by: TapRackBang

Got up at 5 a.m. .

My workout:

Squats
1X10 Bar
2X10 135

Hack Squats
1X10 Bar
2X10 135

Leg Curls
2X10 50

Straight Legged Deadlifts (never done these before, I like them)
1X10 Bar
2X10 95

Standing Calve Raises
1X10 Bar
4X10 95

Reverse Barbell Curls
3X10 Bar (weak here)

Barbell Wrist Curls
3X10 Bar

Barbell Reverse Wrist Curls
3X10 Bar

Worn out but happy with the fact that I'm getting things together.




Posted by: TapRackBang

More diet. . . Feel free to chime in and critique.

Meal #1 (post workout)
3 whole eggs
1/2 cup Fiber One
1 Optimum Nut. shake
1 medium apple
Multivitamin
EFA gelcap

Meal #2
1 apple (trying to get the carbs in here)
1 Optimum Nut. shake

Meal #3
2 large servings turkey breast
1/4 cup almonds
1 cup broccoli

Meal #4
1 cup cottage cheese
handful of almonds

Meal #5
More turkey breast 1 large serving
1/2 cup brown rice
1 cup sliced cucumbers
EFA gelcap

Meal #6
1 can albacore tuna
large spoonfull of peanut butter

And LOTS of water all day long.




Posted by: Jodi

Quote:
Originally posted by TapRackBang
More diet. . . Feel free to chime in and critique.

Don't mind if I do

Meal #1 (post workout)
3 whole eggs
1/2 cup Fiber One
1 Optimum Nut. shake
1 medium apple
Multivitamin
EFA gelcap

Nice meal What's in the EFA Cap and how many r u taking? How many scoops are you using of Optimum, its 23G of P per scoop

Meal #2
1 apple (trying to get the carbs in here)
1 Optimum Nut. shake

How much protein?

Meal #3
2 large servings turkey breast
1/4 cup almonds
1 cup broccoli

Sweet Meal

Meal #4
1 cup cottage cheese
handful of almonds

1 Cup of Cottage Cheese is not enough protien

Meal #5
More turkey breast 1 large serving
1/2 cup brown rice
1 cup sliced cucumbers
EFA gelcap

Make it 3/4 - 1 Cup of Brown Rice, how many EFA Caps

Meal #6
1 can albacore tuna
large spoonfull of peanut butter

Good, but thats pretty nasty if your mixing it

And LOTS of water all day long.

How much? 5-6Liters per day

I noticed in your other meal post you had Deli meat. I would suggest staying away from anything processed or boxed. It full of shit




Posted by: TapRackBang

Hey Jodi,

Thanks for the input. I appreciate it.

I'll have to take a look at the EFA gelcaps and get back to you. They are just a stop gap until I find a good source for flaxseed oil (If what I read is correct, I can use that instead for my EFAs?).

I'm only using one scoop of Optimum Nutrition 100% Whey, shall I bump it to 1 1/2 scoops?

I'm not mixing the peanut butter and tuna. That'd be a quick way for me to get it into the toidy .

I haven't kept track of my water intake (I'll do that). All I know is that I'm becoming good friends with the urinal.

TapRackBang


Posted by: Jodi

Try Fish Oil Capsules or the Flax Oil. Fish oil caps are very convenient


Posted by: TapRackBang

Hey Jodi,

Fish oil caps are exactly what I've been taking. I'm just not sure of the specs. I know the caps are big enough to choke a horse.



TapRackBang


Posted by: Jodi

Each Cap is usually 1G Fat per capsule.


Posted by: TapRackBang

You're right on that Jodi. That is what they are.

Today (Thursday) was a rest day. Tomorrow I do shoulders and arms. Been looking forward to it as those are both areas I need drastic improvement on.

Still pretty sore from my leg workout on Wednesday.




Posted by: TapRackBang

Did chest and back again today. Still eating well, but didn't notice any improvements in chest strength.

Maybe I'm too impatient. It is only my second week of working out. I figured I'd at least be able to add a small amount of weight to my bench, but no go. My bench is pitiful as it is, I was hoping to bump it up fairly quickly.

My back exercises went much better. I added 20 lbs. to my deadlifts (probably too low to start out with).

I'm wondering if I'm not doing enough sets for chest (I do 2X8 flat, 2X8 incline, and 2X8 dips). I should probably increase those to 3 sets per?).

TapRackBang


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TapRackBang Digs In. . .


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