TapRackBang Digs In. . .

TapRackBang · 07-29-2003, 02:51 PM

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.

TapRackBang · 07-29-2003, 02:57 PM

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

butterfly · 07-29-2003, 03:36 PM

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

TapRackBang · 07-29-2003, 03:41 PM

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

TapRackBang · 07-29-2003, 09:19 PM

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.

TapRackBang · 07-30-2003, 09:06 AM

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.

TapRackBang · 07-30-2003, 09:19 PM

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.

**Jodi** · 07-31-2003, 03:23 AM

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

TapRackBang · 07-31-2003, 09:08 AM

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

**Jodi** · 07-31-2003, 09:17 AM

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

TapRackBang · 07-31-2003, 09:31 AM

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

**Jodi** · 07-31-2003, 09:45 AM

Each Cap is usually 1G Fat per capsule.

TapRackBang · 07-31-2003, 09:11 PM

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.

TapRackBang · 08-04-2003, 10:40 PM

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

07-29-2003, 02:51 PM	#1
TapRackBang Registered User Join Date: Jul 2003 Location: U.S.A. Posts: 62	TapRackBang Digs In. . . BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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.
	Age 33 Height 6'4" Weight 192 lbs Body Fat 13.6

07-29-2003, 02:57 PM	#2
TapRackBang Registered User Join Date: Jul 2003 Location: U.S.A. Posts: 62	Diet 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 Last edited by TapRackBang : 07-29-2003 at 09:16 PM.
	Age 33 Height 6'4" Weight 192 lbs Body Fat 13.6

07-29-2003, 09:19 PM	#5
TapRackBang Registered User Join Date: Jul 2003 Location: U.S.A. Posts: 62	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. Last edited by TapRackBang : 07-30-2003 at 11:31 AM.
	Age 33 Height 6'4" Weight 192 lbs Body Fat 13.6

07-30-2003, 09:19 PM	#7
TapRackBang Registered User Join Date: Jul 2003 Location: U.S.A. Posts: 62	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. Last edited by TapRackBang : 07-30-2003 at 09:40 PM.
	Age 33 Height 6'4" Weight 192 lbs Body Fat 13.6

07-31-2003, 09:08 AM	#9
TapRackBang Registered User Join Date: Jul 2003 Location: U.S.A. Posts: 62	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
	Age 33 Height 6'4" Weight 192 lbs Body Fat 13.6

07-29-2003, 03:36 PM	#3
butterfly Senior Member Elite Member Join Date: Mar 2002 Location: Houston, TX Posts: 11,526 Photos: 11	Everyone has to start somewhere... and at least you have!!!
	~Ann We must teach our children to dream with their eyes open. -Harry Edwards

07-29-2003, 03:41 PM	#4
TapRackBang Registered User Join Date: Jul 2003 Location: U.S.A. Posts: 62	Thanks for the kind words Butterfly. I've got a long way to go, but I'm committed.
	Age 33 Height 6'4" Weight 192 lbs Body Fat 13.6

07-30-2003, 09:06 AM	#6
TapRackBang Registered User Join Date: Jul 2003 Location: U.S.A. Posts: 62	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.
	Age 33 Height 6'4" Weight 192 lbs Body Fat 13.6

07-31-2003, 09:17 AM	#10
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,151 Photos: 1	Try Fish Oil Capsules or the Flax Oil. Fish oil caps are very convenient
	Essence EFA

07-31-2003, 09:31 AM	#11
TapRackBang Registered User Join Date: Jul 2003 Location: U.S.A. Posts: 62	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
	Age 33 Height 6'4" Weight 192 lbs Body Fat 13.6

07-31-2003, 09:45 AM	#12
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,151 Photos: 1	Each Cap is usually 1G Fat per capsule.
	Essence EFA

07-31-2003, 09:11 PM	#13
TapRackBang Registered User Join Date: Jul 2003 Location: U.S.A. Posts: 62	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.
	Age 33 Height 6'4" Weight 192 lbs Body Fat 13.6

08-04-2003, 10:40 PM	#14
TapRackBang Registered User Join Date: Jul 2003 Location: U.S.A. Posts: 62	Stinking 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
	Age 33 Height 6'4" Weight 192 lbs Body Fat 13.6

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