Scarecrow's Weight Gain Diary [Forum Archive]

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Scarecrow's Weight Gain Diary

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Posted by: scarecrow

This is my online area to post my progress. I'm trying to gain about 10 pounds of lean mass by the end of the year. May not sound like much but I have a mean metabolism and work out 5 days a week. I've been on a lean muscle mass gaining diet for about a month. I'll post more about my progress and more as time goes on.

Posted by: scarecrow

Stats:
5'11"
29 years old
155lbs
9.5% BF

My Meals and Workout schedule:

Meal 1: Post workout
2.5 Scoops Whey
glutamine, and creatine
4 T. Heavy Cream
1/2 banana or 6 Frozen Strawberries

Meal 2: 2 Whole Eggs
4 Egg Whites
7 oz. Chicken or Beef
1/2 C. Oats
2 tsp. Flax

Meal 3
8 oz. Chicken, Beef or Tuna (if Tuna 1 T. Safflower Mayo and no other fat)
If no tuna 2 tsp. safflower oil
1.5 C. Veggies
6 oz. Sweet Potato or 1/2 C. Brown Rice

Meal 4
Same as meal 1

Meal 5
8 oz. Chicken or Beef or Fish
1.5 C Veggies
6 oz. Sweet Potato or 1/2 C. Brown Rice
2 tsp. Flax or Safflower Oil

Meal 6: M-F Training Days
1 1/4 C. Brown Ric or Oats
8 oz. Sweet Potato
1 Banana
1.5 C. Veggies
1 T. Butter or Nat PB

Meal 6: Sat & Sun non Training Days
9 oz. Beef, chicken or Fish
1.5 C. Veggies

Posted by: J'Bo

Like the outline, i may try it myself.
Thanks.

BTW we have the same goals, now i have someone to compete with. Maybe we can try pushing eachother on?

Posted by: naturaltan

very interesting Scarecrow ...
I'm looking at putting on 20lbs for next summer ... but it looks like you're taking in a lot of protein per meal ... any idea how much protein you're taking in per meal? As I'm learning, I have been under the assumption that you should be having about 1.5 your bodyweight in grams of protein daily.

Posted by: scarecrow

J'Bo... I'd have a hard time competing. I'm not trying to go into competition and have a heck of a time gaining weight. When I start posting some actual gains I'll post that and my workouts.

Posted by: scarecrow

NT... My numbers for a daily total come out to this: Mine is more than 1.5 ratio, I believe because my new nutritionist thought I needed it for my Bulking Diet.

Totals-Training Days: Calories: 3650, Fat: 130-135G, Carbs: 300G, Protein: 325-330G
Totals-NON Training Days: Calories: 3150, Fat: 125-130, Carbs: 160, Protein: 375-380

Since ditching my old trainers plan of only .5 protein per body pound of body weight and kicking the pasta and bread, I have toned and become much stronger. If I can actually eat all this damn food, I do gain weight.

Posted by: naturaltan

WOW!! Again ... I get my info from various websites and magazines, but calories I was going for was about 15 times my bodyweight (165 *15 = 2475).

SC, if you don't gain weight eating meals like that, then there are some issues, man, that's a lot of food! Is this new diet as a result of your new nutritionist?

Posted by: Jodi

NT - Nutritionist my ass. LOL He wanted me to see that as a joke. He's pulling your leg. Check out DP's Bulking plan. I used it as a guide and cut it down for his bodyweight.

DP's Bulking Plan

His real PT was telling him to only eat 1/2G per pound of BW and I told him thats bull shit cuz I even eat 1.5G per pound.

Posted by: scarecrow

Uh oh, did I say nutritionist? I meant Mochy

.... oops, my bad!!!

Over the past 2 months I've found the following for me:
~2,000 cals/day I will lose weight
~2,500 cals/day Maintain
~3,000 cals/day Gain Minimal weight

Posted by: Leslie

Welcome Scarecrow! Mochy is a great gal, so that makes you a lucky guy!

Best of luck. With all the help here you are surely to succeed.

Posted by: craig777

I agree Mochy, when I was really bulking up I was eating everything in site. I got up to 220, but my waist went from 32 to 34, now I am starting to lean out again and my waist is almost back to 32 but I am still around 213. I went from 184 last year to 213 right now.

Scarecrow, all I can say is eat, not garbage food but eat eat eat.

Posted by: EarWax

Scarecrows scare me...Caww caww... j/k

Just wanted to make my little entry in your journal as a welcome! Let me know how DP's plan works for ya, I'm interested in different diets!

Posted by: scarecrow

Leslie, thanks, everyone's been great so far. Definately some good moral support. As for me and Mochy, yup I am a very lucky guy...

Posted by: scarecrow

Craig,

I try but it was hard for me to eat that much, I've changed my life and schedule to make this work. Now I almost eat everything. The hardest thing may have been giving up the ease and enjoyment (for me) of pasta and bread's. The world always tries to convince you it's what you need to gain, so this is still new to me. I've been working out for about a year but only about 2 months of really trying to kick it up and eating right.

Posted by: scarecrow

EW... I was going to go with stickboy but someone got it before me, so thought scarecrow was almost as good. I'll let you know how this works. So far, when I actually eat everything I do well with it. Definately more energy and never don't feel bloated or hungry.

Posted by: naturaltan

SC ... I'm looking at gaining weight slowly. I cannot deal with my waist getting bigger nor having excess bf. If I don't gain weight ... I'm quite happy with how I am now. With eating properly, I've lost a couple % of bf ... down to 11.

With Moochy at your side, you'll do just fine! I'll be looking out for measurements as you post them. Again, I guess everyone's body is different. 3000 calories of good food is a lot of food.

Posted by: scarecrow

Believe me the last thing I want is a big FAT BELLY. When I started a year ago I was 15%BF, 31" waist and weighed about 147. Now I'm about 9.5% BF, 30" waist and weigh 155. You're not kidding about 3,000 cals being a lot of food...

Current Measurements - No numbers from last year available
Bicep 13
Forearm 10
Chest 40
Thigh 18
Calf 14

And seeing this is supposed to be my diary of confessions and progress, I must admit that I smoked for 10 years including the last year and am once again attempting to quit this weekend. I'm hoping this will slow my metabolism down!!!

Posted by: EarWax

Scarecrow, good luck on quitting smoking! It's hard to do man, my dad had a hard time doing it, but he finally did. Did you know they allow 3% of tobacco to have mouse droppings in it? Yum... Ok I made that up, but I'm just trying to help

Posted by: scarecrow

Thanks EW, just the thing I need to think about... Nothing like inhaling some nice rat droppings

Posted by: naturaltan

good luck SC ... my father in law quit cold turkey on the birth of our daughter. It's hard to do, but it can be done if you want it bad enough. In fact, my mother in law also quit when our daughter was born, but she didn't smoke nearly as much as her husband did.

Sounds like you're on the right path! Keep eating man!!

Posted by: Jodi

So............Whats the status? How you doin on the quitting?

Posted by: buff_tat2d_chic

Hi SC!

Nice to have you here.

I will say you are very lucky to have mochy on your side. She is the one who helped me get on track and get started with my diet and workout plan. You have the BEST with mochy. Listen to her and follow what she says to a T...you won't be disappointed.

Good luck and eat, eat, eat!!

Posted by: scarecrow

Been almost 72 hours without a smoke... It's going okay, thanks mochy!!

Newly_buff, thanks, and congrats to you it looks like you've made terrific progress. Believe me I eat, eat and eat with Mochy always checking in.

Posted by: Jodi

Thats right, gonna whip your ass in shape!

Posted by: EarWax

Great job Scarecrow, keep it up!

Posted by: kuso

Hey scarecrow,

Just thought I`d drop in and let you know I wasn`t ignoring you the other day in the chat.....I had the Klez virus and my pc had somewhat frozen.....the chat was moving but I couldn`t type anything

Anyway..virus free again now

Thought you might like this too

Posted by: scarecrow

Thanks Kuso, that's funny on a couple fronts.... seeing I'm a computer guy (geek, whatever)

Posted by: kuso

Quote:

Originally posted by scarecrow
Thanks Kuso, that's funny on a couple fronts.... seeing I'm a computer guy (geek, whatever)

You mean me getting a virus is FUNNY

What an asshole

LMAO

Posted by: Jodi

Kuso - think he meant the cancer stick!!!!!

SC - Hows the quitting going?

Posted by: kuso

Quote:

Originally posted by mochy
Kuso - think he meant the cancer stick!!!!!

Um....mochy...I knew, thats why I added the "LMAO

" twas a joke

Posted by: Jodi

Kuso - Ya know sometimes the blonde hair just stands in the way, can't help it.

LOL

Posted by: kuso

Quote:

Originally posted by mochy
Kuso - Ya know sometimes the blonde hair just stands in the way, can't help it.

LOL

ROTF........

Don`t know if it`s the hair though...........ALBOB fell for the same thing yesterday and there was NO hair getting in his eyes

Posted by: scarecrow

Ok kids, no fighting in my diary or you all get a big ol' spanking.!!!Mochy, it's going okay but I'm still rather moody....

Posted by: w8lifter

That's a sweet diet ya got there SC

I thought the nutritionist thing was pretty funny, lol

Posted by: scarecrow

Thanks w8, I'm lucky cause my nutritionist is pretty sweet!!

Posted by: scarecrow

Scarecrow's current workout (3 day rotation - Monday thru Friday - Sat & Sun off) All routines are 10/8/6 for reps. I'd love some comments about things to add, change or concentrate on more. Note that I do not have a spotter so my bench and squats suffer right now.

Day1 (Biceps and Back)
Preacher Curl 80/90/100
Hammer Curl 30/35/40
Concentratin Curl 25/25/30
Reverse Grip Pull Up 3x10
Wide Grip Pull Up 3x10
Seated Row 125/140/155
Bent Over Row 35/40/45

Day2 (Chest and Triceps)
Pushups 3x10
Bench 95/105/115
Peck Fly 100/110/125
Incline Bench 30/35/40
Dips 3x10
Seated Triceps 140/155/170
Seated Dumbell Ext 35/40/45
Cable Single Tri Pull 40/40/40

Day3 (Shoulders and Legs)
Shoulder Press 110/130/150
Lateral Raise 15/15/20
Front Raise 15/15/20
Arnolds 30/35/40
Reverse Dumbell Fly 20/20/25
Leg Press 230/230/250
Lunges 30/35/40
Squats 65/75/85
Leg Extension 110/140/170
Leg Curl 80/100/120

(ALTERNATING DAYS)
Rotary Torso 80/80/90
Ab Machine 180/180/190
Back Extesion 180/180/190
Ab Machine 2x50

Posted by: EarWax

Hey dude, I get all confused when I don't see deadlifts... where am I? who are you? how could this happen? ahhhhh

Posted by: Jodi

Well you already know my opinions but I will express them anyway. Way too many excersises on Day 3. Legs and shoulders really need to be seperated into 2 different days.

Posted by: w8lifter

I agree...shoulders & legs should be separate. And you really should work your larger muscle first...(back before bi)...and put your compound movements before your isolation movements (bench before pec flyes)....unless you're trying to pre-fatigue your chest, however, you're bench would go up if you put it first!

Posted by: w8lifter

Again...squats before lunges...and if you're going to keep shoulders where they are...why the heck have ya got arnolds after your legs...keep your exercises together

Posted by: kuso

throw in my lil bit too

I think it`s way too early to hit your shoulders the day after chest......they are already partially fried, particularly as you have an incline in there, then to hit the with some high volume the next day

Do you have any back problems?

Posted by: scarecrow

Wow... that was fast and great, thanks to everyone. The post was edited to show the order I do them... W8 is right, I always do the bench first, but without a spotter, I hate increasing too fast.

I'll change my program to a 4 day rotation and let you all know the results and repost the workout later.

Kuso, funny thing is I always had back problems but excercising has helped it so much!! I haven't had problems hitting shoulders after chest, but when I change to the 4 day rotation, I'll do legs on day 3 and shoulders on 4 to see if I can see any results.

Thanks all!!

Posted by: scarecrow

Day1 - Monday
Pushups 3x10
Bench 105/115/125
Peck Fly 100/110/125
Incline Bench 35/40/45
*************************
Day 2 - Tuesday
Wide Grip Pull Up 3x10
Reverse Dumbell Fly 20/20/25
Seated Row 125/140/155
Bent Over Row 35/40/45

Rotary Torso 80/80/90
Ab Machine 180/180/190
Back Extesion 180/180/190
Ab Machine 2x50
*************************
Day 3 - Wednesday
Leg Press 210/230/250
Lunges 30/35/40
Squats 65/65/75
Leg Extension 110/140/170
Leg Curl 80/100/120
*************************
Day 4 - Thursday
Shoulder Press 110/130/150
Lateral Raise 15/15/20
Front Raise 15/15/20
Arnolds 35/40/45

Rotary Torso 80/80/90
Ab Machine 180/180/190
Back Extesion 180/180/190
Ab Machine 2x50
*************************
Day 5 - Friday
Preacher Curl 80/90/100
Hammer Curl 30/35/40
Concentratin Curl 25/25/30
Reverse Grip Pull Up 3x10
Dips 3x10
Seated Triceps 140/155/170
Seated Dumbell Ext 35/40/45
Cable Single Tri Pull 40/40/40

Posted by: naturaltan

Do you not find yourself getting tired mid week without a break?

did I mention I'm still waiting for my lifesize poster of your av ...

Posted by: scarecrow

Um, no not really, I actually do well. I do it this way because I have a hard time getting motivated to go on weekends...

Laminating Posters fast as possible for overnight shipments!!

Posted by: Jodi

How you doing on quitting smoking?

Posted by: scarecrow

A couple slip ups since I started but I'm okay. Got the Nicoderm CQ instead of the ones I had before, they work much better.

Posted by: kuso

Quote:

Originally posted by scarecrow

Kuso, funny thing is I always had back problems but excercising has helped it so much!!

Hiya

Good to hear

I was wondering as the way your leg workout is set up you are pre-exhausting em before hitting squats....nothing wrong with it, just something some with back problems do do.

The other thing I noticed was.....no deads

Any reason for this?

Posted by: naturaltan

overnight delivery ... excellent!

I've cleared a place on the wall for it

Posted by: ZECH

Ok...Sc if you don't mind, I'm going to throw my .02 in! Days 2, 4, and 5 are too many exercises/sets! I agree with NT...how do you keep from getting burned out or injured? I would stick with 3 or maybe 4 basic exercises to build mass per bodypart. Once you have several years training behind you, then you can start to add isolation exercises. And I would throw abs in before you go to bed. That frees up time in the gym and gives you a little break. The worst thing someone can do just beginning is to overtrain. You will make better gains by sticking to lower sets and trying to increase your weight. Also 5 days a week may be too much..depends on how you recoup. Are you staying sore? Btw....keep up the good work!

Posted by: scarecrow

Hey DG, Thanks, I like getting different opinions. I don't know how I don't get burned out, just a stubborn hyper person. I try to only do 3-4 excercises per group/day. I made Day 5 heavier because it's TRI and BI day.

I used to do abs everyday prior to the workout and now I only do them 2 times a week, when I'm done. As for being sore, I'm sometimes a little sore the next day, but only if I made an increase or screwed up my diet that day or day prior.

Posted by: kuso

Not sure if it`s already up or not, but how many reps per set do you do?

Posted by: naturaltan

abs - I do sets of 15 inbetween every exercise. I do not need them any bigger ... not sure if they can get bigger.

From all my years of boxing and doing a million situps, I only need to maintain. I have Mrs. NT doing sets between exercises and even though she has some bodyfat around the midsection, you can see them.

Posted by: scarecrow

Kuso, was doing a 12/10/8 but got too tired doing my routine so I'm doing 10/8/6 on most of my stuff now.

Posted by: kuso

Yeah....I generally go for 6 to 8.

Do you go til failure on the last set?

I`m just surprised you don`t get saw is all......I`m generally a wreck for two days after every workout.

Posted by: scarecrow

I think the new layout I made based on recommendations from people has helped with being sore. Even if a group is a little tired, the layout allows that group to recover.

Funny though, we talked about injury during working out, and Sunday while throwing the football around, I stepped into a divet and threw out my ankle. I'm hoping there's no ligament damage. I can walk okay now, SLOWLY. So my leg excercises are going to be on hold for a while!!

Posted by: EarWax

Doh! Sorry to hear about your ankle. It must be all the groundhogs in NH. Deadlifts will make you big, so I suggest you add them as Kuso suggests. Make mochy do them too

Posted by: Jodi

Hey EW! I love Deads, but right now I'm just doing SLDL. It would be good for scarecrow to add them in though.

EW how was your vacation. Good to have you back.

Posted by: ZECH

Quote:

Originally posted by scarecrow
Hey DG, Thanks, I like getting different opinions. I don't know how I don't get burned out, just a stubborn hyper person. I try to only do 3-4 excercises per group/day. I made Day 5 heavier because it's TRI and BI day.

I used to do abs everyday prior to the workout and now I only do them 2 times a week, when I'm done. As for being sore, I'm sometimes a little sore the next day, but only if I made an increase or screwed up my diet that day or day prior.

Sounds like you have found what works good for you! I am the same way! Good luck. And Mochy I would stay away from sldl. Good way to hurt your back! Regular deads are great. Also works wonder for a beautiful butt!

Posted by: scarecrow

I'm sure Mochy will really help me change my routine when my foot is better, and I'm betting deads are in and less machines. My ankle is so much better today hope to be back in full swing by Monday. I hate feeling helpless and not doing a regular routine!!

Posted by: naturaltan

I hear that!

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