Well, here it is... [Forum Archive]

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Well, here it is...

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Posted by: theman082685

I'm new to this forum so here's the basics about me:
-22yrs old
-5'7"
-155 lbs
-Goal is to get to about 170 by mid july
working out for ehhh 5 yrs.
started at 125lbs in '03, at 155lbs now, 175lbs is my heaviest

So here's what I'm planning on doing.....

Supps:

Wake up:
-5g Glutemine
-50mg DHEA
-One a Day Mens Health Multi Vitamin
-Vitamin B-comlex

Breakfast:
-1g CLA
-2g Fish Oil

Lunch:
-1g CLA
-50mg DHEA

Pre Workout:
-20g Whey
-5g Glutemine
-Serving of No-xplode

Post Workout:
-Serving of Halo
-30g Whey
-5g Glutemine

Diner:
-1g CLA
-2g Fish Oil

Before sleep:
-6g Glutemine
-ZMA
-Soy Protein

FOOD:

-I'm not going to go into detail with my food (unless someone wants to see it), but i'm hitting Breakfast, Snack, Lunch, Pre workout (like an apple), post workout, Dinner, then something before i go to sleep.
-With all of this, im trying for about 3258 calories, 302g protein, 375 carbs, and 58g fat.

Workout Routine:

Sunday- Off

Monday- Off

Tuesday-
-Bench
-Incline Dumbell
-Cable Crossover
-Hanging leg Raises
-Crunches

Wednesday-
-Squat
-Seated Calf Raises
-Deadlift

Thursday-
-Bent Over Rows
-Lat Pulldowns
-Seated Cable Rows
-Reverse Crunches
-Cable Crunches

Friday-
-Barbell overhead press
-Barbell Upright row
-Dumbbell lat raises
-Barbell Shrugs

Saturday-
-Skullcrushers
-Tri Pressdowns
-Barbell Curl
-Preacher Curls
-Hanging leg raises
-cable Crunch

I'm doing this for 4 weeks then switching it up a bit for weeks 5-8... but for week 1 my sets will be 3x10, week 2 (2x10 & 2x8), week 3 (3x10 & 1x8), week 4 (4x10)

I'm starting everything in about a week or two and I think i'm pretty good with my diet, and i am going to see how this routine works out. I'm just really wondering about the dosage that i'm taking my supps at... are they too high or too low.

Posted by: katt

I think you're putting too much emphasis on your supplements when you should be putting that much thought into your diet.. supplements are supplements in addition to a good diet. Just taking them isn't going to get you where you want to be.

Posted by: theman082685

I took a little bit of a time to come up with my diet... i've tried it out for two days (last thursday and friday) and i'm hoping to start it up 100% on monday depending on work, but by next sunday:
but here it is

Breakfast:
-3 whole eggs
-3 egg whites
-cream of wheat

Snack:
-8oz cottage cheese mixed with 1 cup pinapple
-some crackers

Lunch:
-4oz turkey deli meat on bread
-sweet potato
-salad with oil and vinegar

Pre-Workout:
-1 apple

Post-Workout:
-2 tbsp. jelly with my whey

Dinner:
-8oz. chicken breast
-spaghetti with mozzarella cheese and spaghetti sauce
-1 cup steamed broccoli
-salad with oil and vinegar
-1 cup strawberries

Snack:
-8 oz cottage cheese
-1 scoop soy protein
-1 cup outmeal

and like i said with my workout, im going to be following this for 4 weeks until my workout changes, then im going to change my diet up a little

Posted by: theman082685

and this diet comes out roughly to 3200 cals., 300g protein, 375 carbs, and 58g of fat

Posted by: theman082685

Monday April 7th

Workout:
-off day!

Daily intake:

Wake up:
-5g Glutemine
-50mg DHEA
-One a Day Men's Health
-Vitamin B-complex

-N.O. Xplode

Breakfast:
-1g CLA
-2g Fish Oil
-5 whole eggs
-1 pack Cream of Wheat

Snack:
-Snickers Marathon Protein Bar

Lunch:
-1g CLA
-50mg DHEA
-Ceasar Salad w. Grilled Chicken
-ceasar salad dressing
-6 piece chicken nugget

Snack:
-Whey Protein shake
-baked potato

-Serving of Anabolic Halo

Dinner:
-1g CLA
-2g Fish Oil
-2 Pork Chops
-Mashed Potatoes
-Salad

So thats what i've got so far today. Before i go to sleep i'm going to eat some cottage cheese w. pineapple and try to down some oatmeal. 5g Glutemine and ZMA.

Hopefully by the nights end i will have gotten in AROUND 2700 cals., 210g protein, 170 carbs, 98g fat...

not exactly as much as i wanted to take in today but overall not a bad day for me.

Tommorow hitting chest and abs at the gym. I'll let you know how that goes.

Oh and i put up some pictures i took earlier today

. Check them out.

Nite...

Posted by: lucifuge

a 5 day split?
are you 'assisted'?
I noticed you listed 'halo' as a supp... is that Anabolic Halo or halodrol?

Also, you're 22, why dhea?

Posted by: katt

Quote:

Originally Posted by lucifuge

Also, you're 22, why dhea?

I was wondering that too.. I take some at night, but just because I'm older...

Posted by: lucifuge

Quote:

Originally Posted by katt

I was wondering that too.. I take some at night, but just because I'm older...

I've been considering it 'cuz I'm getting old myself, but it just seems out of place here...

Posted by: theman082685

i'm not "assisted" i just feel that the way my workout is split up, 5 days would work out best. If i feel im not getting enough rest during the week after the first two week's i'll change it up (any suggestions? thats why im here)

and the reason i'm taking DHEA started out with nothing to do with working out. I was on a prescribed medicine that i wanted to get off of, so my doctor gave me a list of a few over the counter drugs that also had the effect of relieving depression. And after reading up on a few things on the list i saw that DHEA was used in the bodybuilding community as well so i gave it a try.

and when i said HALO i mean like the MuscleTech Anabolic Halo

... and thanks for taking the time reading up on my journal guys! and gal

Posted by: lucifuge

ok thanks for clearing up some of the confusion...
really pay attention to how you're body responds. That's a lot of volume bro, real easy to overtrain with a program like this.
my personal favorite is the push/pull/legs split.
try to train the movements instead of body parts, it's more effective.
Also, you don't really have any hamstring exercises. Throw in some stiff leg dead lifts and leg curls...
also seems like a hell of a lot of ab work, you don't need to train abs 3 times a week

Posted by: theman082685

Workout:

Bench Press:
-135lbs x12 (warm up)
-205lbs x8
-185lbs x9
-185lbs x7

Incline Dumbbells:
-50's x8
-55's x8
-55's x8

Cable Crossover:
-12.5(on each side) x10
-17.5 x10
-22.5 x10

Hanging Leg Raises:
-3x15

Crunches:
-3x20

Daily intake:

Wake up:
-5g Glutemine
-50mg DHEA
-One a Day Men's Health
-Vitamin B-complex

Breakfast:
-1g CLA
-2g Fish Oil
-3 whole eggs
-2 pack Cream of Wheat

Snack:
-Cottage Cheese w/ Pineapple

Lunch:
-1g CLA
-50mg DHEA
-Raisin Canes
-Salad

Pre-Workout:
-5g Glutemine
-1.5 scoops N.O. Xplode
-Apple

Post-workout:
-5g Glutemine
-1 scoop Halo
-Hulk from smoothie king

not really sure what im going to eat for dinner yet... thinking about going with Chicken, spaghetti and veggies.

I'm going to drop the abs from thursday and just do abs monday and saturday.. or maybe even just on saturday from now on, not sure. And i'm also going to add the stiff leg deads to my leg workout, thanks keeping me on track with that.

And like i said, i'm going to try this out for a week or two. If it doesn't work out i'll look into the push/pull split. How many different exercises do on 3 days?

Posted by: lucifuge

good lookin work out bro
as for how many exercises, it's really up to you. just try to keep them equal, say 5 for push, 5 for pull, 5 for legs....
and focus on compounds

Posted by: the other half

welcome to "the journals"

solid workout.
as time goes and you get more people on your site, you will get lots of good advice, and more ideas than you will ever be able to try. just find what you get good gains from and eat good, and plenty of recovery time, and enjoy the ride.

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