bracewater

I joined this forum recently so that I can get into shape for my upcoming wedding and honeymoon on May 7th 2005. I am marrying the most amazing woman I have ever met. I truly believe she is my soul mate Her name is Laurie and we have been dating for a little over 3 years but I feel like I have known her my whole life. Anyway, down to the nitty gritty.


I have approx 5.5 months to accomplish my goals which I haven't really got set in stone yet. I figure that I will probably try to cleanly bulk (moderate 10 lbs at most) until march. Then I'll start cutting to get myself to around 6-8%bf. This is doable in my book barring any injury/sickness setbacks as I have been there before only with less muscle.

Stats currenly are 5' 11" and 180lbs probably 12-13%bf may be as high as 15%. It has been a while since I was tested. Anyway...........

Let me preface my workout and meals by saying that I have been working out moderately for the last 7-8 years and I'm not new to the gym. What I am new to is the eating correctly and stuff like that. I have a HUGE sweet tooth that the only way I can beat it is by will power (thank goodness I have some). So, I really need to get myself to the grocery store to pick up some things to make my diet a little cleaner. Today was not what I wanted it to be since I had to make due with what I have at the house, I will def make an effort to eat cleaner than today. With that being said. todays meals and workout are as follows:

(feel free to critique meals since I am only going by piecing together what I've read on other Journals and such)

Meal 1: 1.5 scoops whey in water
apple

Workout at GYM

Meal 2: PWO 1/2 cup oats
3 whole eggs scrambled with a little cheese

Meal 3: 3/4 cup mac & cheese I love this stuff!!
4 fish caps
5 oz boneless, skinless chicken breast

Meal 4: 1 corn dog (nothing else available at work, I know excuses)
1 small bag cashews
1 Nutrigrain bar (strawberry)

Meal 5: 1 cup mixed veggies
6 oz boneless, skinless chicken breast
4 fish caps
8 oz skim milk

Meal 6: Peanut Butter sandwich (2 slices whole wheat bread)
8 oz skim milk

Misc.
one diet pepsi today
100 oz of water
supplements taken are creatine, whey, fish oil, and mega man multi


total calories 2805
208g protein
254g carbs
101g fat

Work Out
today was chest/light tris/calves day

every morning I start out by walking for 5 min (mostly to just wake me up I get up at 5:15am )

flat bench with a barbell 205 x 7
205 x 6
205 x 6

Incline bench with dumbells 70 x 8
70 x 8
70 x 8

Decline bench with barbell 185 x 6
185 x 6
185 x 6

Flys (cable) 130 x 8
130 x 8

Tricep extentions (machine) 95 x 7
95 x 6
95 x 6

Weighted calf raises (these are done with a barbell on my shoulders, with a 4" step-up block under the balls of my feet so that I get a full range of motion) 155 x 15
155 x 15
155 x 12


Side Notes

I can not believe that I am this full and have to go to the bathroom so often. It sucks, Hopefully I will adapt to this some and not have to go every 5 minutes.

I need to eat more calories
I need to eat more calories cleanly
I am not as hungry as I need to be evidently
This will all be worth it on my wedding day and honeymoon

bracewater

Today was another good workout day, still motivated which is good.

Meal #1
- 1/2 cup oats (tastes kind of what I imagine cardboard would if I were to eat it :
- 1.5 scoops whey in water

Workout

Meal #2 PWO
- 3/4 cup oats
- 1.5 scoops whey in water

Meal #3
- 3 fish caps
- 4 oz chicken breast
- 2 slices whole wheat bread
- a few cucumber slices

Meal #4
- Same as Meal #3

Meal #5
- 5 oz Venison (grilled) with a small amount of gravy for flavor
- 1 1/4 cup broccoli (sp)
- 3 fish caps

Meal #6
- 1.5 scoops whey
- 10 oz skim milk
- 2 tbsp low fat PB



Today was back/biceps/abs day

Weighted pull ups
BW + 25lbs 8 reps
BW + 25lbs 6 reps
BW + 25lbs 6 reps

Seated Low Row (Cable)
140lbs 10 reps
150lbs 8 reps
150lbs 7 reps

Bent over row (with dumb bells)
70lbs 8 reps * this weight seems to be a little too much for good form
60lbs 12 reps * more reps than I want but much better form
60lbs 10 reps

Wide Grip Pull Downs (cable)
150lbs 8 reps
150lbs 7 reps
150lbs 7 reps

Weighted lower back extentions
BW + 35lbs 3 sets of 8 reps (not to failure)


Single Arm Bicep curls (using preacher curl bench)
30lbs for 3 sets of 6 (very slow controlled motion with a squeeze at full contraction)


ABS


Today felt good in the gym, this following a better nutrition plan seems like it is working better than expected. I feel strong in the gym rather than tired. I can pretty much attribute that to my pre and post workout meals. The more I learn here the more I will be applying those things to my workouts and nutrition

Jeanie

Good for you! I also have a huge sweet tooth!

Are you going to have a cheat day?

Current weight 130.4
Goal weight 125 11 bf%
Overall Goal is to be the best I can be and feel good

http://www.ironmagazineforums.com/ga...ent_BF-med.jpg

bracewater

Thanks for stopping by Jeanie



I think that is the funniest smiley I've seen, that is so me. My fiance caught me sneaking hershey's chocolate nuggets (hands full of them) and putting them in my jacket. she asked what I was doing and I walked over and said, here sweetheart I got these for you. she just laughed at me

As far as having a cheat day. I think I will try to keep the diet as clean as possible, but I would probably go nuts if I didn't have some sort of sugar in a week. I think I will have a half cheat day on sat/sun to keep me normal.

Cheers

ncgirl21

Hey!! Good Luck with your goals and congrats on your upcoming wedding !!

I noticed you thought M1 sucked, try this next time. Make your oatmeal like usual, but the protein powder in the oatmeal. Ta-Da- Flavored oatmeal. I like to use chocolate protein powder and then I add some peanut butter.

Another thing I do is I add about 1 tbs. of whatever flavor I'm in the mood for FFSF pudding mix to my shakes. Gives me nice variety and it makes them thicker!!

http://stephlg.proboards44.com/index.cgi#general

bracewater

ncgirl21
thanks for stopping by.

Thank you for the well wishes and the congrats on my wedding. I never knew there was so much to plan for We have most of the major stuff picked out like church, pastor, reception, flowers, limo, her dress, we're still working on the cake, tuxedos, brides maids dresses, and whatever else there is. Honeymoon will probably be somewhere tropical, hence the need to be in shape. (other than the wedding night )

the meal 1 idea, I'll have to check into that. It may just work, I use ON whey double choclolate which is actually the first whey that doesn't make me gag.

Cheers

Jeanie

Yea, I need a cheat day too! Especially where I can cuddle

Current weight 130.4
Goal weight 125 11 bf%
Overall Goal is to be the best I can be and feel good

http://www.ironmagazineforums.com/ga...ent_BF-med.jpg

bracewater

bracewater

I was busy all day yesterday so I didn't have time to post my daily routine.


Wednesday is my day off from the gym so no workout description today

meals for wednesday were as follows:

Meal #1
-3 egg whites, 1 egg, sprinkle of cheese
-10 oz skim milk
-3/4 cup oats
-banana

Meal #2
-2 scoops whey in water
-1 large apple

Meal #3
-8 oz steak with A1 sauce
-1 cup broccoli
-2 slices whole wheat bread
-3 fish caps and multi
-10 oz skim milk

Meal #4
-4 egg whites, 1 egg, 2 oz ham and sprinkle cheese in an omlet
-2 red skinned potatos
-1/2 cucumber
-3 fish caps

Meal #5
-2 scoops whey in 10 oz skim milk
-2 tbsp of low fat PB

Side Notes
-Still having trouble eating this many calories, hopefully it will get easier as the months progress
-only 5 meals today b/c busy at work and I didn't get up way early for the gym like usual so that cut one out, I may try to work another in somewhere, but I think I did ok.

bracewater

Thursday workout, I'll post my meals tonight instead of posting what I've eaten up until now.


Today's workout was Excellent!

Thursday is Quads, Hams, Glutes, and Calves. I can definately tell a difference already in my strength from last week to today, I think I can attribute that to the nutrition and the supps I'm taking. Also I weighed in this morning 3 lbs heavier at 183, I'm under the impression that it is water weight b/c of the creatine and extra carbs I'm consuming. Anyway,

-5 minute walk to warm up followed by 5 minute stretch

Squats
-1 warm up set with 135lbs x 10
-245lbs x 10* this is great b/c last week same weight yielded only 6 reps at failure so I upped the weight
-255lbs x 7
-255lbs x 6
* I rest very little inbetween sets, usually only long enough to catch my breath

Seated Individual Leg Extentions
-90lbs x 12* too many reps so I upped the weight
-100lbs x 8* mo betta
-100lbs x 8

Individual Hams Curls
-70lbs x 8
-80lbs x 7
-80lbs x 6

DB Weighted Lunges
*for this excersize I hold 45lb dumb bells in each hand and do alternating lunges, 30 sec rest inbetween sets
-90lbs x 8
-90lbs x 6* I almost fell over on the last one since my legs were kaput at this point


Calves

Weighted Calf Raises* done same way as on monday
-155lbs x 15* these were done too easy so I upped the weight
-175lbs x 15
-185lbs x 15

klmclean

Welcome And congratulations on your upcoming wedding


Let me share my oatmeal creation with you, I never liked oatmeal before, but I love this.

3/4 cup dry oatmeal
2 tbsp raisins or 1/2 cup berries of your choice
1/4 tsp cinnamon
1 scoop vanilla protien powder (I use PVL Whey Gourmet, it's my favourite) mixed in 6 ounces water.

Don't cook the oatmeal. Put the dry oatmeal in a bowl with the raisins and cinnnamon and pour your vanilla shake overtop. Let stand for 10-15 minutes until oatmeal is soft and eat. Sooooooooooooo yummy
I eat this every morning and sometimes before I go to bed too
Good luck with everything!

Banish bad eating days forever!
Make every day a good eating day

bracewater

klmclean thanks for coming by and for the congrats, I'll have to give your recepie (sp) a try. Anything has to be better than oats

todays meals:

Meal#1
-2 scoops whey in water
-1/2 cup oats

Meal #2
-3 egg whites, 1 egg, sprinkle of cheese
-2 slices of Whole Wheat bread
-banana

Meal #3
-1 chicken leg
-1 chicken thigh
-3/4 cup oats
-3 fish caps
-mega man multi

Meal #4
-6 oz chicken breast
-2 slices whole wheat bread
-1/2 cucumber
-banana
-3 fish caps

Meal #5
-6 oz chicken breast
-1 slice whole wheat bread
-1 cup broccoli
-3 fish caps

Meal #6
-2 scoops whey in 16 oz milk
-2 tbsp low fat PB

I'm still forcing myself to eat every 3 hours, not hungry at all. But I have determination

klmclean

Did you try my oats creation yet?

Banish bad eating days forever!
Make every day a good eating day

bracewater

hey klmclean, I tried both yours and ncgirl's oats creations and I'm pleased to report that they both are good. I've cooked more this past week than I have in the last 2 months

klmclean

Glad you liked it I'm totally addicted to it. I can't wait to get up in the morning and eat it. Tonight I'm trying it with chocolate protien powder, peanuter butter and a banana I'll let you know how it turns out

Banish bad eating days forever!
Make every day a good eating day

bracewater

man been busy lately, not enough time to get here and put together my log.


fridays meals went like this:

M1
-2 scoops whey in water
-1/2 cup oats
-1 banana

M2
-2 eggs
-2 oz ham
-2 slices of WW bread
-1 slice cheese

M3
-Chicken Breast
-2 slices WW bread
-3 fish caps & multi

M4
-6 oz chicken breast
-2 slices WW bread
-1 cup broccoli
-3 fish caps

M5
-6 oz chicken breast
-1/2 cucumber
-3 fish caps

M6
- 1.5 scoops whey in water
-tbsp PB

workout was good too. I did shoulders, biceps, triceps

DB Military press
-60lbs x 9
-60lbs x 8
-60lbs x 7

Lateral raises to front and side
-17.5lbs side x 10
-17.5lbs side x 8
-17.5lbs side x 8
-15lbs front x 8
-15lbs front x 8
-15lbs front x 8

Cable pulls (straight arm) for rear delts* Not to failure
-25lbs x 8
-25lbs x 8
-25lbs x 8

Shrugs
-180lbs x 15
-200lbs x 12
-200lbs x 10

DB Tricep extentions
-80lbs x 8
-80lbs x 8
-80lbs x 7

Reverse grip DB skull crushers
-30lbs x 6
-30lbs x 5
-30lbs x 5

Reverse grip tricep pushdowns
-100lbs x 8
-100lbx x 8

Bicep DB isolation curls (individual arms)
-40lbs x 6
-35lbs x 7
-35lbs x 7

Standing cable bicep curls
-90lbs x 10
-100lbs x 8
-100lbs x 7

DB preacher curl individual
-30lbs x 6
-30lbs x 6

Didn't have time to do abs on friday, had to get to work

bracewater

I have determined that Saturday is going to be my cheat day, although I still didn't eat any sugary products like my usual chocolate. I did have a double quarter pounder at mcdonalds, but didn't eat the frys. then Had enchaladas and rice for dinner so those cheat meals weren't too bad I suppose.


sunday was good, diet followed what I have been doing the week before, but I didn't have my journal with me so I didn't write down what I ate.

bracewater

Monday was chest/triceps/calves day

meals went like this:

M1
-1.5 scoops whey in water
-1.5 cup oats

M2
-4 egg whites, 1 yolk
-2 slices of WW bread
-12 oz skim milk

M3
-4 fish caps
-4 oz chicken breast
-2 slices WW bread
-1 apple

M4
-8 oz lean pork chop
-1 1/4 cup broccoli
-4 fish caps

M5
-5 oz grilled bass
-2 slices WW bread
-1/2 cucumber

M6 I didn't eat b/c I fell asleep

Workout was very good Definately feel stronger in my workouts after only a week of eating this way

Flat Bench BB
-warm up set 135lbs x 8
-205lbs x 10* last week reps to failure same weight was only 7, 3more reps than last week!
-215 x 6
-215 x 6

Incline DB
-70lbs x 10
-70lbs x 8
-70lbs x 7

Decline Bench BB
-185lbs x 7
-185lbs x 6
-185lbs x 5

Cable crossovers
-lower 70lbs x 7
-middle 60 x 8
-upper 50 x 7

* Triceps were still somewhat sore from fridays beating so I skipped them

Calf Raises
-185lbs x 15
-185lbs x 15
-185lbs x 15

BoneCrusher

Bracewater if you are as dedicated to your bride in life as you are on her wedding day you will be the happiest man on this planet. She has chosen well in you. Normally at this point I would think to wish you luck Brace ... but ya know I don't believe you need that. You have it all going on already ... good job.

bracewater

Tuesday:

meals went like this:

M1
-1.5 scoops whey in water
-1/2 cup oats

M2
-4 egg whites, 1 yolk
-2 slices WW bread
-10 oz skim milk

M3
-Banana
-2 red skin potatos
-8 oz lean pork chop
-10 oz skim milk
-3 fish caps and multi

M4
-3 oz ham
-1 slice cheese
-2 slices WW bread
-1/2 cucumber
-3 fish caps

M5
-5 oz steak
-1/2 cucumber
-3 fish caps

M6
-1.5 scoops whey in 10 oz skim milk
-2 tbsp Low Fat PB
-banana

workout on Tuesday was good too, Back, Light Biceps, Abs day

Weighted pullups
-BW + 30lbs x 8
-BW + 30lbs x 6
-BW + 30lbs x 6

Seated Cable Low rows
-150lbs x 11
-150lbs x 8
-150lbs x 9

DB Rows
-70lbs x 8
-70lbs x 8
-70lbs x 8

Wide grip pull downs
-150lbs x 9
-150lbs x 8
-150lbs x 7

Individual DB preacher curls
-30lbs x 6
-30lbs x 6
-30lbs x 6

lots of ABS exersizes

SIDE NOTES
things are going well, I have put on 5lbs in the last 9 days. Maybe gaining too fast? I don't know. Everything is getting stronger which I knew would happen but I'm happy with the results so far. Hopefully I don't put on too much fat, as I'm concerned how long I will have to cut before the wedding. If I gain 5 lbs every 2 weeks, I'm going to have a lot of cutting to do to get where I need to be. Anyway, we'll see how it goes. At this point I'm not going to change anything about the diet. If after a month I've gained too much weight (read fat) then I will switch it up a bit.

bracewater

Thanks for stopping by.

thanks BoneCrusher, I appreciate it!

I am very dedicated to Laurie, she is my world. We have our ups and downs like everyone else because we are human, but even then I love her unconditionally.

Cheers,

bracewater

WOW the holiday really got me crazy. I worked out Thanksgiving morning legs/calves and on sat morn. bis/tris/shoulders/abs Didn't keep track of the workouts or meals although I ate 5-6 times and stayed away from the sugar


Man Had some good pie though on Thanksgiving, couldn't pass that up

anyway...........

Today was Chest/light Tris/Calves Day

Flat Bench:
-warm up 135lbs x 8
-205lbs x 10
-215lbs x 7
-215lbs x 6

Incline DB Press:
-75lbs x 9
-75lbs x 8
-75lbs x 7

Decline BB bench:
-190lbs x 7
-190lbs x 6
-190lbs x 5

Cable Cross overs:
-high 70lbs x 7
-mid 60lbs x 6
-low 60lbs x 6


Close Grip Dips:
-BW x 13
-BW x 10
-BW x 8

Calf Press:
-240lbs x 15
-240lbs x 15
-240lbs x 20

Meals

M1:
-1.5 scoops whey in water
-1/2 cup oats

M2 (PWO):
-1.5 scoops whey in water
-creatine
-1/2 cup oats

M3:
-2 slices of WW bread
-5 oz turkey breast
-1 slice of cheese
-3 fish caps

M4:
-8 oz grilled ground beef
-2 slices WW bread
-1 slice cheese
-3 fish caps
-1/2 cucumber

M5:
-4 oz chicken
-1 cup brown rice
-1/2 cucumber

M6:
-2 scoops whey in 16oz skim milk
-1 banana

Side Notes
In the gym today I noticed that strength is around the same as last week, I attribute this to the junk I had this weekend and not getting enough sleep either(too many honey do's on the list). That aside, my endurance is up a bit this week which is nice. I also weighed in another 2lbs heavier up to 187lbs now. 7 lbs in 2 weeks so far hopefully some of that is LBM

dalila

hi bracewater, like I said in my journal, I love your avi!! Nice bike!!

Seeing that it's been nearly 2 weeks since you started this program I thought I'd ask you if you see any progress? Have you measured yourself ( with the tape measure)?

bracewater

good morning dalila

This is a good point. I will take measurements this week when I get a chance. And yes after only 2 weeks of eating right and taking the supps and applying the knowledge I've gotten here, I have gained 7 lbs and my muscles definately feel denser (I think due to the creatine) and strenght and stamina have made small gains too.