Rocco32

Hey everybody, some of you know me and my questions and others are fortunate to have been shielded from me.

Here is some info on myself and what my goals are. I lost about 110 lbs in the past year which is great, but I lost a lot of muscle as well. (improper diet). I went down to 168lbs. I am currently at 181 lbs. I want to bulk up and put on more muscle, so I know some fat will come with it. I am 26 yrs old and 5'11". I train M,T,TH, and F. I don't do cardio presently.

I also work in an Emergency Room and attend college full-time, so meal arrangements are not always the best. I would really like to compete locally some day. I'm competitive so if I set a goal like that I'm more likely to reach that goal. The ultimate goal is to look good and have optimum health. The idea of competing is something to drive me in that direction.

Also, I usually have a lot of questions so feel free to say whatever you think would be helpful in this journal!

Rocco32

Ok, first day of Journal- 9/7/03

I'm working 12 hours today in the ER

6:30 am- 1 cup oatmeal, 40g Opt Nut Protein, 1/2 cup berries, 1 tbsp heavy whipping cream, 1 serving Swole v2 (2nd day taking it)

10:00- 1 cup brown rice, 1 tbsp tatziki sauce, 5.5 oz of tuna w/ FF Cheese (no sugar), and 1 tbsp Ceasar Dressing (no sugar)

1:00- 1 cup brown rice, 6 oz grilled chicken strips w/ mustard.

4:00- 1 cup brown rice, 1 tbsp tatziki sauce, 5.5 oz of tuna w/ FF Cheese (no sugar), and 1 tbsp Ceasar Dressing (no sugar)

7:30- 1 cup brown rice, 1 1/2 Turkey burger (lean) w/ mustard

10:30- 40g Micellar Protein, 1 tbsp heavy whipping cream, 2 tbsp organic PB.

Now I know there are no veggies I usually add a cup of broccoli to each meal, but I ran out this morning and had to get to work

Rocco32

9-8-03

Today is Shoulders and Forearms. Question first though, I tried to mix my oatmeal in with my protein shake for breakfast, but it just settled to the bottom after I blended it. How do I keep that from happening?!?

(all with 2 min rest between sets)
DB Military Press, 3 sets- 10x50, 8x55, 5x60
Pec Dec Reverse, 3 sets- 120x10, 127.5x8, 135 x 5
Sitting side Lateral (straight arm), 2 sets- 15x10, 20x8
Side again but drop set, 20x6, 15x5, 10x7, 5x6 (First time I did a drop set, it killed my shoulders)

(1 min rest between)
BB Wrist Curl, 3 sets- 75x12, 95x7, 95x5
BB Reverse wrist Curl, 3 sets- 30x18, 30x15, 30x10

That is all for my workout for today. Post food later!

Rocco32

Meal 1- Mixed 1 cup oatmeal, 40g Prot, and 2 frozen strawberrys and 1 tbsp Heavy whipping cream and Swole V2

Meal 2- PWO Shake w/ 40g Prot, 1 frozen banana, 4 frozen strawberrys, and 1 apple w/ 1/2 cup milk and 1 cup Gatorade

Meal 3- 1 cup rice, 6 oz grilled Chicken, 1 cup of Brocc.

Meal 4- 1 can Tuna, 1 cup rice, 1 cup Brocc.

Meal 5- 8 oz yam, 1 1/2 Turkey Burger, 1/2 Cucumber, and Swole V2

Meal 6- 40g Micellar Protein, 1 tbsp Heavy whipping cream, 2 tbsp PB

Yesterday and today I've been having pretty bad stomach cramping. Do you think that is from the Swole v2? I started it on Friday.

SolidToTheCORE

I can't see if you are getting enough fat, FIBER or veggies --
I think it is diet related.

The Time is Now.

shortstuff

ok solid you crack me up, you sound just like my buddy who is a marine, the no holds barred thalk, he just whatever the hell he feels like saying whenever he wants LOL

Good things come to those who wait........

Rocco32

Yeah, I'm going to the can fine LOL. It's only been two days w/out veggies, my wife is picking some more up. It's not written there, but each meal or shake (except pwo) I have a tbsp of heavy whipping cream, or a tbsp of salad dressing (for the tuna) or EFA pills.

SolidToTheCORE

I will edit the last post for you guys ... maybe drinking 1cup of oatmeal each morning is doing it.... how much protein you getting in? and water?

The Time is Now.

shortstuff

no no no it is ok, you didn't have to eadit it I was just noticing a resemblance, a good one, brings good memories

Good things come to those who wait........

Rocco32

What, you edit yours and leave me hanging there saying I go to the can just fine, out of the blue?

I think the oatmeal and the apple. Plus, I do normally eat 3-4 veggies a day. My protein averages about 270-300g a day. I drink lot's of water. I don't measure it because I'm constantly drinking. I had a heat stroke during training in the Army 8 years ago. Ever since my body constantly demands water.

SolidToTheCORE

I to have had a heat stroke (two). Is you stomach upset today?
I sometimes will recommend that my clients take -- TUMS (for calc and upset stomach)-- with their vitamins the morning.

The Time is Now.

SolidToTheCORE

Your protein seems high .... 181 lbs right?

1 gram per - 1lbs of LBW or 1 gram per - 1lbs of TBW.

The Time is Now.

Rocco32

Since I'm bulking I'm going for around 1.5g per TBW. My diet is about 40/40/20 ratio. P/C/F Do you think that's too high?

Yeah, my stomach starts hurting when I eat something.

SolidToTheCORE

Do you feel like you are going to throw up or is does it burn?

The Time is Now.

Rocco32

It's cramping, and at times like I could hurl, but not necessarily have to.

SolidToTheCORE

BMR 2000 x 1.55= 3100

103 30% F / 310 40%C / 234 30% P

I like this brakedown for your "bulking"

The Time is Now.

SolidToTheCORE

It sounds like you are not eating enought fats. IMO, It may be the Tuna, something is fuqen you up. Too much of a certain food will do the same to me. -- thats is why once it works I rarely change. --- For now I would pound water drink as much as you can without throwing up -- It seems like you gotta shit bro.

The Time is Now.

Rocco32

Thanks. It could be the tuna. I usually only have one can a day and yesterday I had to eat 3 cans and thats when it started. I get fat from the PB and the Heavy Whipping Cream. I try to take EFA pills at meals I don't have other fat. Is that not good?

I'll try your bulk breakdown and see how it works. Could it be that I'm eating too much rice?

SolidToTheCORE

yea the rice will do too ... That used to happen all the time to me when I was in the Corps ... I would eat INSTANT RICE AND TUNA. I can't touch it now.

The Time is Now.

Rocco32

So what do you eat for carbs?

Rocco32

Back and Calves

Lat Pulldown (Front), 3 sets- 90x10, 100x8, 110x7
BB Row, 3 sets- 95x10, 105x8, 115x7 (but I can't do 135 once, why?)
Deadlift- 135x10, 155x8, 175x6 (I have to be real careful with these because I get sciatica)

Standing calf, 3 sets- 100x10, 120x10, 140x10
Seated Calf, 3 sets- 70x10, 90x8, 100x7

I've been thinking about doing a 3 on 1-2 off schedule so I have less than 7 days between bodyparts. What do you think. Day 1- Shoulders and tris, Day 2- Chest, Bi's, Day 3- Legs, Back. I'm only doing 9 sets for larger Bodyparts anyway.

Rocco32

Meal 1- Mixed 1 cup oatmeal, 40g Prot, and 3 frozen strawberrys and 1 tbsp Heavy whipping cream and Swole V2

Meal 2- PWO Shake w/ 40g Prot, 1 frozen banana, 4 frozen strawberrys, and 1 apple w/ 1/2 cup milk and 1 cup Gatorade

Meal 3- 1 cup rice, 6 oz grilled Chicken, 1 cup of Brocc.

Meal 4- 1 can Tuna, 1 cup rice, 1 cup Brocc.

Meal 5- 1 cup of rice, 1 Turkey Burger, 1/2 Cucumber, and Swole V2

Meal 6- 40g Micellar Protein, 1 tbsp Heavy whipping cream, 2 tbsp PB

No stomach problems today!!

SolidToTheCORE

no stomach problems sweet ---

my carbs -- I switch between pasta and rice.

The Time is Now.

Rocco32

Chest and Bi's

I started taking Swole v2 last Fri. Maybe I'm expecting too much but it's been about a week and I haven't noticed any change at all. Oh well, here is today.

Incline BB, 3 sets- 145x10, 165x6, 185x5
BB Curl, 3 sets- 65x10, 85x6, 95x5
BB Bench, 3 sets- 145x10, 165x8, 175x6
Alt standing curl, 2 sets- 40x10, 45x7
Fly machine, 3 sets- 135x10, 150x7, 157.5x5
Concentration curl, 2 sets- 30x7, 30x5

I got my walden farms salad dressing in the mail yesterday. This is no calories, no sugar, no fat. Taste isn't the best, but it's not bad. I like it!

Does anyone have any suggestion for ab routines to do?

Rocco32

Meals

Meal 1, Morning Shake- 1 cup oatmeal, 1 tbsp PB, 1 tbsp Heavy whipping cream, 40g protein, 3 Strawberries, swole v2

Meal 2- 6oz chicken breast, 9oz yam, 1 cup broccoli

Meal 3, PWO- 1/2 cup milk, 1 cup Gatorade, 1 apple, 4 strawberries, 1 banana, 40g protein

Meal 4- 1 1/2 cup rice, 1 cup broc, 1 turkey burger, 1 tbsp flax oil

Meal 5- 1 cup rice, 1/2 turk burger, 1 cup broc

Meal 6- Micellar protein 40g, 1 tbsp heavy whipping cream, 1 tbsp pb.

Cals- 2926
Pro- 226g, 31%
Carb- 347g - 43%
Fat- 81g- 25%

SolidToTheCORE

I like fat in my salad dressing ... EFA's

Ab routines --- look into pilates and yoga based exercises that build core strength. Your six pack will develop nicely with a base core. To me CORE strength is underated.

The Time is Now.

SolidToTheCORE

Cals- 2926
Pro- 226g, 31%
Carb- 347g - 43%
Fat- 81g- 25%

Your meals are looking good -- SOLID job.

The Time is Now.

Rocco32

Thanks man! I like the calorie free Salad dressing because I use it for everything.

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Rocco32

Tendonitis is flaring up in my L arm from going heavy. I'm going to start switching up reps next week.

Legs and Tris-

Smith Squat, 3 sets- 115x10, 135x8, 165x6
Skull Crusher, 3 sets- 75x10, 85x8, 95x4
Leg Press, 3 sets- 270x10, 360x8, 450x6
Pushdown, 3 sets- 120x10, 130x7, 130x4
Lying Leg curl, 3 sets- 70x10, 90x8, 110x6
One arm Tri Ext, 1 set- 35x4

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Jodi

Essence EFA