SportinStyle

Cheesy title I know, hehe, but I wanted something to stand out.

Stats:
Height: 6'3
Weight: 162
BF: Varies between 9-11%

***MY GRIEF BELOW***
Well here's the deal; I'm sick and tired of being a puny ass mother fucker. I'm not genetically gifted and I know this... so I'm going to have to try EXTRA hard to get my shit into shape. I sit here and work my ass of 4 times a week at the gym but come home just to fuck up my shit. I eat burgers, sugars, and whatever the hell else wants to go into my mouth.

I'm a giant (6'3) but my body doesn't support my size, I look like a tall lanky idiot and I'm sick of it. I hope this journal helps me make something out of my pathetic self. I don't plan on updating everyday, but mainly just everyday I workout.

So here's my workout:

Monday ------ ***Everything based on 6-8 reps***
Triceps ------
[Superset] Cable Pulldown (x3) ***OR*** SkullCrushers (x3)
Close-Grip Bench (x3)
Weighted Dips (x3)

Back ------
Deadlift ***Hold at top and squeeze back***(x3)
Wide Grip Pullups (x3)
Front Pulldown (x3)

Tuesday ------ OFF DAY ******************

Wendsday ------
Chest ------
Cable Fly (x2)
Bench Press (x3)
Incline Bench (x3)
Decline Bench (x3)

Biceps ------
DB Curl (x3) ***OR*** [Superset] Cable Curl (x3)
Pull Overs *Not really positive on name*(x3)
Preacher Curls (x3)

Thursday ------ OFF DAY ******************


Friday ------
Shoulders ------
Front Raises (x3)
Side Raises (x3)
Shoulder Press (x3)

Legs ------
Squats (x3)
Stiff Leg Dl's (x3)
Calf Raises (x3)
Calf Leg Pushes (x3)

Abs ------
Crunches (60x2)
Twists (60x2)
Cable Side Raise (x3)

Saturday ------
Boxing/Swimming (45m-1h)

Sunday ------ OFF DAY ******************

Fun shit. Now I gotta eat right. Here's what I'm gonna do:

Wakeup; Meal 1: Oatmeal, and 5 egg whites. Cup of skim milk.

Mid-day; Meal 2: Tuna Sandwich with Wheat Bread.

__________WORKOUT__________

Mid-day; Meal 3: Natty Peanut Butter and Jelly (LOW SUGAR and only a half a teaspoon). Cup of skim milk. 40g Protein Shake and Flax Oil.

Getting Late; Meal 4: Cup of veggies (depends) and chicken breast basted in A-1 or some lean meat (94% lean)

Night Time; Meal 5: Natty Peanut Butter on Apples and some Grapes. **MIGHT ADD A 20 g protein snack onto here too**

I'm starting this all on Monday... No more missing workouts... No more bullshit. I can't get to the gym by car? I will run my ass there. My goal? Bulk the hell up by next Spring then cut and be a winner at the beach. I want a regime change in my diet. Here we go.

I don't train hard, eat right, and do the things I do for others. I do it for myself.



....did I mention the ladies too???

atherjen

Good luck

dont mind me- I always add critiques.. you say you want to grow? well then EAT!!!! I dont see enough food at all, or even enough protein!
-throw in a yolk or two with those egg whites at breakfast
-get rid of the peanut butter and flax oil post workout. just protein and carbs(which you need to add in there).
-add some healthy fats in meal 4 or you could add some carbs.
-you defintly need some protein in your last meal, no "if's"

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

SportinStyle

Thanks for the critique Jen, anythings welcome, as long as it will make me grow. When I was making this, I did think about how I wasn't getting nearly enough to eat. Just one question; what would be a healthy fat for my 4th meal that you would like?

Let's see:
Wakeup; Meal 1: Oatmeal, and 2 yolks (I already had this, I just didn't write it) and 5 egg whites. Cup of skim milk. Flax Oil.

Mid-day; Meal 2: 2 Tuna Sandwichs with Wheat Bread.

__________WORKOUT__________

Mid-day; Meal 3: 40g Protein Shake and Gatorade/Powerade (for carbs)

Getting Late; Meal 4: Cup of veggies (depends) and chicken breast basted in A-1 or some lean meat (94-96% lean)

Night Time; Meal 5: Natty Peanut Butter on Apples and some Grapes. 20g Protein Shake.

I don't train hard, eat right, and do the things I do for others. I do it for myself.



....did I mention the ladies too???