simbh

Hello , since I saw that a lot of people started journal here and seemed to be helped by the fact that they saw real good improovements. I decided to do it also.

First of all , a little history on my eating / body in the pass.

Through out my youth , I was obese , until the age of 13. Judge by yourself...
http://pages.infinit.net/simbh/moiFAT.jpg

Weight and height at that time : 190 pounds // 5 foot 5 inch

I was 12 years old on that picture

I maintained a pretty lean weight but this summer I took on a few pounds because of a dislocated shoulder(now my shoulder is good , but it took me about 2-3 months to get it close to where it used to be , I still need to be vary carefull with that shoulder while I do weights). and partying (what can I say , Im a university student , lots of parties). My top weight this summer was a 195 pounds with my current height of 5'11.

Now , if you want to see me now , just check my gallery , there is a picture of myself 2 weeks ago (just before I started my creatine).

I will post some other pictures , the next one will probably be a few days before xmas .

Now , to my measurements . (remember , this has changed from the picutre I took a few weeks back)

Height: 5'11
Weight:175 (yes , Ive lost a lot of fat since the summer , and gained good muscle mass )
Fore arms : 10'
biceps :13'
chest : 38'
waist :33' (this I really want to get down , at least to 30)

Ill put on the legs later , Im not really sure where to mesure that , Ill have to ask someone where to take the measurements.

Meals:

Meal1: 1 cup of oatmeal + 4 egg whites + homemade no sugar jam + 4 egg whites cooked.

Meal2: 1 cup of cottage cheese with homemade jam with half a can of tuna on the side

Meal3 : Chicken breast , brown rice , cream of vegetables (not cream , skimmed milk)

Meal4: Designer Whey shake.

Meal 5: Ultra lean ground beef cooked in fat free miracle juice :P , baked patatoe , cream of vegetables.

Meal 6 : Post workout shake with 1 cup of skimmed milk . I usually work out an hour after my main meal at night.

Before sleep threat : 1/2 to 3/4 cup of cottage cheese with some home made jam.

I also drink about 3-4 litres of water each day.

Here are a few exercices that I do to give you an idea on my weights :

Bench press 1 rep max : 195 (hopefully I can get over 200 maybe 205 from here to Xmas)

Leg press : 10 rep weights :410 pounds

Upright row (shoulders) : 8 rep weights : 80 pounds

One arm dumbell row : 8 rep weight : 60 pounds

Id say how much I put on the rest (bicep, tricep ) but I dont know the exact weights of the bars and such.

Dont worry , I do more than 1 exercise for each muscle , this is just to give you an idea on what I am capable of doing.

Main goal : For now , I want to get at about 190 pounds . I was there a few months back , but I was there with fat , not with muscle. Id like to get a good 190 pounds of lean muscle.

And build that 6 pack ... Right now , its kinda hard to build it , Im doing good abs (I say that , cuz I feel the 6 pack under my love handles ) . I will have to wait a bit in order to see it , since right now Im focused on gaining mass. The cutting will come in a few months :P

simbh

Ok , I just came back from training ... It was pretty fun , I felt good tonight . The gym was practicaly empty , so I didnt have to wait for my weights ... Plus I had a friend to spot me .

I did chest / tricep

Chest

Bench press barbell : 160 pounds (8 rep) // 155 pounds(8 rep) // 155 (7 rep) // 165 (5 rep)

Incline Dumbell press : 55 (5 rep) ---> thought I could go up in weights // 50 (7 rep) // 50 (6 rep)

Fly cable : 40 (8 rep) // 40 (7 rep) // 37.5 (7 rep)

Tricep

Cable extension overhead : 60 (7 rep) // 50(7 rep) // 50 (7 rep) ... I dropped in weights , cuz I wanted to try some push ups in between each set ... LOL , I could barely do 10 after all that chest.

Tricep lying extetion barbell : 50(7 rep) // 45 (7 rep) // 45 (7 rep)

Regular tricep rope extention : 40 (6 rep) // 35(7rep) // 30 (7 rep) // 40 (5 rep)


Pretty satisfied with those results . Since I weight in at 175 pounds , soon Ill be able to do my bench press sets with my own weight .. Cant wait .

Saturday = leg day ... damn those lunges !

Good night

simbh

Ok , I just came back from the gym . I did my legs and abs today. God , the legs were hard for some reason. I still manage to pull them throught.

Legs

Leg press : 360x12 // 410x8 // 410x7
Lunges (dumbell) : 35x10 // 35x8 // 30x10 ---> the leg press killed me , I was shaking at the end of each set with the damn lunges
Squat(machine) : 270x10 // 270x10 // 270x10
Leg curls : 60x10 // 60x7 // 60x7

And then I did my abs ... I wont post it , cuz this is all in my head and I dont know the exact name of the exercises I do for my abs

And this is what I ate and plan to eat for the day (I say I ate cuz Im half throught the day)

Meal 1
2 scoop of designer whey mixed with 1 cup of oatmeal , a cup of milk and 2 cubes of ice. Should I have a few cooked egg whites with that ?

Meal 2
3/4 cup of cottage cheese with sugar-free homemade jam + 1/2 can of tuna on the side

Meal 3
Vegetable cream(skimmed milk as the cream) + grilled chicken breast + 1 cup and a half of brown rice

Meal 4 (post workout)
Protein shake (2 scoops ) mixed with 1 cup of skimmed milk and 4 ice cubes + 1/2 cup of cottage cheese. --> Im at this point right now.

Meal 5
Baked patatoe + cream of veggies + either salmon or fondue beef

Meal 6
3/4 cup Cottage cheese with 1/2 cup of almonds

Meal 7
Before sleep shake , I take it about 30-45 mins before I hit the haie.

And now , Im in the dilemma if I should or not go out with my friends tonight. I dont want to drink untill my creatine cycle is over so , it could have a big potential of being boring . Plus , I did my legs and I have trouble standing up . LOL. Anyways , I might go for a few hours , but you can be sure I will be in bed before 1am .

When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .

simbh

I just came back from the gym , yet once again. I did my shoulders today , one of my favorite muscle to train , but one that I need to be the most carefull with . I dislocated my shoulder last winter and it never got back to 100%. I dislocated while doing shoulder press dumbell, thats why I do shoulder press with a machine now , its more in my mind than anything , but I just cant do it with dumbells . Im too afraid it will happen again Anyways , it still went pretty well today.

Shoulders

Upright row: 80x10 // 80x8 //80x7 // 80x6 ---> next time Im going for 85 pounds (at least for my 2 first sets)
Shoulder press(machine):140x8 // 130x8 // 130x7
Frontal raise(dumbell of course): 20x8 // 17x9 // 17x8 ---> doing all 20 next time
Lateral raise (shoulder strengtening , high count reps) : 10x15 // 12x15
Reverse raise (again , strenghtening) : 10x12 // 10x12

I did , with those exercises , some rotator cuff exercises , 2 with a sort of rubber band and 1 with a 5 pound. Again , this is to reinforce the injured shoulder (right shoulder)

I did 10 mins cardio at 6.5miles/hour before my workout for a warmup
And I did another 20 min at 7.0/7.5 mile/hour after that. This is one of my 2 cardio days of the week .

MEALS

Meal1: 2 scoope whey protein + 1 cup and a half skimmed milk + 1 cup of oat meal + 4 egg whites cooked mixed with 1 full egg + 2 slices of fat free slice cheese on the eggs

Meal2: 1 cup of 1%fat cottage cheese + 1/2 cup of homemade jam + 1/2 a can of tuna

Meal3: Cream of veggies + grilled chicken breast + 1 cup and a half of brown rice

mini meal before workout: 1/2 cup cottage cheese with 1/4 cup of homemade jam

Meal4 : Post workout shake --> 2scoops of whey + 1 cup and a half of skimmed milk + 1/2 cup of natural almonds

Meal5: Fondue beef + baked patatoe + cream of veggies

Meal 6: Shake --> 2 scoops of whey + 1 cup and a half of skimmed milk

Meal 7 : 30 mins before sleep 3/4 cup of cottage cheese + 1/3 cup of homadejam


*I had that mini-meal before my workout because I didnt want to be more than 3 hours without eating ... Good thing I did , if so I would of been 4 hours and 30 mins without eating and thx to that I was only 2 hours 45 mins without eating which is good enough with me

When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .

Jill

What is beef fondue? How do you make creamed veggies?

Try this-scramble your whites, add the ff cheese. Top with salsa and wrap iy in a ww tortilla! YUM-ME!

Oh...As for the almonds do you think that is a good idea post-wo??? Just my 2 cents

This is like 20 questions eh?

simbh

Im not sure how to say what beef fondue is ... You know that meet that you put in if you do a chinese fondu ? Well its that. Its an extremely lean cut if you love beef , I couldnt go without this.

For the almonds , I dont know , I took my shake and I was still hungry like 15-20 min later , so I ate a bit of almonds . Since Im doing some bulking Im sure it cant hurt . It has quite a bit of fat , but its all good fat .

Oh ya , Ill try that receipe with the scramble eggs , seems pretty tasty

To make my cream veggies its pretty simple.

First , you need the following .

1 full onion
2 leeks
1 full carrot
1/4 of a medium to full brocolli
2 rather small patatoes

You put a little olive oil (or other oil) and you throw all those veggies in there on the stove. Bake it there at medium temprature for about 2-3 mins.

After that , you add 2 cups of water mixed with chicken broth concentrate. You put 4 thea spoons of that chicken broth concentrate with the 2 cups of water.

After the 2-3 mins is done with the olive oil , you then add the water that you mixed with the chicken broth.

You let that cook until all the veggies are soften up .

Once the veggies are softened up , you put them all in your blender . You blend them untill it becomes uniform and usually all green /yellow .

After that , you put it back on the stove and you add 2 cups and a half of milk (I use skimmed milk). You then let it boil for about 4-5 minutes at a low-medium fire.

Add some peper / salt as desired .

Sorry if I couldnt be more precise about the quatities ,I always do it like that , it never looks exactly the same in color , but it always has a great taste

Oh ya , and with the quantity I just said , you easily have enough for 6 servings. I make it in bulk , because I can just microwave it when Im on the run.

When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .

Jill

Cute about the color Hmmmm in the blender, so its more like a veggie soup. I may try it sometime but i am not a big soup fan

As for the almonds my main concern was that they were post workout, thats it. I luv almonds and peanuts,and cashews-all of em! But try not to eat em that much just cause they are so calorie dense-and i seem to only be satisfied with 2-3 cups

Jill

BTW-thanks for the detailed recipe-you should put it in the recipe section.

How old are you?

simbh

Oh , no problem for the reciepe , it was my pleasure . I dont like soups much either , but this one I cant get enough of , plus Im not a big veggie fan either , so I get all the veggie I need in that Ya , I know , I love those almonds too . I used to buy this tamari almonds from costco , but I loved it soo much I had to go to natural almonds. I like em , but I stay more into my eating guidelines with those. And when I eat them , I usually eat less than 1/2cup

Im only 19 ... Ill be 20 in 8 months ! lol

Oh ya , Ill be posting a new picture around the 20th of decembre. Ill be right in the middle of my bulking stage .

When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .

simbh

I woke up early this morning to do a paper . The actual paper was due at 11:30 am , so I woke up at 6:00am For some reason , I work good when I know I have a short deadline . Anyways , apparts that waking up early , feeling great . Ill post my meals of the day and my workout later tonight , cuz Ill be working out around 8pm . Oh yes , Im doing back / biceps today. And my legs still hurt from the other day , especially my gentle behind. Damn those squats

Oh ya , I just put a new avatar on

When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .

simbh

I just came back from training . I hate mondays (yes just like the song) . Why ? Because so many people come to train on mondays !!! why why why ? My guess is that they all got drunk on the weekend and they wanna work out to avoid that beer belly ?

Anyways , I manage to do my back without too much delay in between each exercise.

I dont know all the terms in english , so Ill just put it how the hell I call them in french

Back

Close grip pulldown cable : 145x7 // 140x6 // 135x7
One arm Dumbell row : 60x6 // 55x7 // 55x6
Aviron (thats french) : 120x7 // 115x8 // 112x7
Pull down #2 : 85x8 // 85x7 // 85x5
Lower back : 10x12 // 10x12

Todays diet :
Meal1: 2 scoope whey protein + 1 cup and a half skimmed milk + 1 cup of oat meal + 4 egg whites cooked mixed with 1 full egg + 2 slices of fat free slice cheese on the eggs

Meal 2
1 cup of cottage cheese with sugar-free homemade jam + 1/2 can of tuna on the side

Meal3: 2 scoops of whey protein +1 cup and a half of skimmed milk ---> took this instead of regular lunch cuz I had a class to go to.

Meal4 : Fondue beef + 1cup of brown rice + cream of veggies

Meal 5 :1 cup of cottage cheese with sugar-free homemade jam + 1/2 can of tuna on the side

Meal 6: Chicken breast + baked patatoe + cream of veggies

Meal 7: Post workout shake --> 2 scoops whey protein + 1 cup skimmed milk

Meal 8: 3/4 cup of cottage cheese with some homemade jam

Pretty satisfied with my day . I got a 88% on this exam that I didnt even study for . I ate well , ate an extra meal , but Im bulking so who the hell cares . I had to do it to squeeze in my class . Thats it for 2day.

Good Night to all of you (Ill probably be back a bit later when I think about it ).

When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .

simbh

Morning my fellow trainers . I feel great this morning . The backs hurts a bit (in a good way) after my good training of back yesterday . Oh , and I have no school today , woohoo ! Why you tell me ? Cuz Mr.President of the US of america is coming to town. All the roads are blocked in downtown ottawa (near the parliament) so I dont have any classes . Its like impossible for me to get there .

Anyways , good day to all , and Ill post my eating of the day and training tonight.

When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .

simbh

Oh shit , I just downloaded these songs (likin park with Jay-Z) its a great mix ... Whenever I feel I cant achieve this , Ill just listen to those songs , it pumps me up like (insert joke here ) .

Im not the biggest likin park and jay z fan , but the both together are great .

When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .

simbh

I just bought some new whey protein. I bought ON 100% whey (the all natural one). I wanna try this all natrural one , since it has no artificial sweetner (only fructose) . Which is a good sweetner. I got a 5pound of strawberry and a 5 pound of chocolate I also got some glutamine with that , cant wait to see the results of the glutamine !

I bought it over internet , but my friend who lives 5 mins from my house got it in 2 business days , so I should have pretty soon ... Good thing since Im running low on designer whey.

When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .

ncgirl21

Hey I just wanted to wish you good luck!! You've already achieved a lot so just keep up the good work

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

simbh

Thx , it helps to have every once of support I can have

When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .

simbh

Whats up , my fellow IM forumers (yes I just invented that word ). I just came back from the gym . To be quite honest , I was a little pissed off since my friend said he would come and didnt ! Worst of this , is it was my chest day , and we all know its good to have a spot during chest day ... None of the less , I did my routine , and it was pretty satisfying .

The routine(chest)
Bench Press barbell : 160x7 // 155x8 // 155x6
Incline Dumbell Press:55x6 // 50x7 // 50x6
Decline Dumbell Press:45x9 // 45x8 // 45x7
Fly Cable : 40x8 //40x6//37x6

Pretty satisfied with this , since I had no spot except for the decline Dumbell press and I did the same amount of reps for each sets as I did last chest training with a spot

Meals of the day
Meal1:Same Breakfast as usual , oh yes !

Meal 2
1 cup of cottage cheese with sugar-free homemade jam + 1/2 can of tuna on the side

Meal3: Baked patatoe + 1 chicken breast + cream of veggies

Meal4 : 2 scoops of whey in water ewwwwwwww + 1/2 cup of almonds

Meal 5 :Extra lean ground beef + pasta + cream of veggies

minimeal : Before training , I had 1/2 cup of cottage cheese with jam.

Meal 6: Post-workout shake , 2 scoops of whey + 1cup milk + 1/2 can of tuna (ewww?)

Meal 7: Before sleep meal --> 3/4 cup cottage cheese with 1/3 cup of jam

I hate well 2day , pretty satisfied with this. Man , Ive never been so full in my life :S . I was always anxious to eat souper in my young ages (yes , Im a old man now ) , and tonight I ate my soup before the pasta and ground beef and I had trouble eating the pasta and ground beef. LOL . As if anyone could image I could be full ? I guess it can happen.

In short , it was a hell of a day , traffic everywhere cuz of Mr.Bush's visit . As I was going to gym , I saw about 5 helicopters over the civilisation museum (its about 10km from my gym) . It was crazy all day , roads blocked everywhere .

When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .

kim

Hi Simbh

Thank's for visiting my log section and helping me. I great to see as well a french Canadian. You did have make some great improvements. Your eating plan and workout are so great to read, give me some idea of how you are working as well.

I guess it was a mess Yesterday's with Bush visit. I just saw it yesterday on T.V. All the trafic and everyting

I love fondue, that's so good except that the usually good red wine that should came wit it, just stay away

Take care with your shoulder's, I just have had and entorse cervical 3 year's ago and this for 10 months in a row, under treatments.

Keep your great job. - Bonjour et bonne journée.

[b]kim - Fit by 43

simbh

Thx for your support kim.

Basically what I do ,because Im doing bulking right now , is that everyday I workout with weights (pretty much a muscle for each day except bicep and tricep) and everyday I do a 10 minute cardio warmup before (my hearth rate is at 135-140) . And 2 days out of the whole week , I add a 20 minute at the end of my workout. So its 10 mins before , weights training and then a final 20 minutes. It keeps my gym workouts relativaly short and fun

Pour la fondue , je ne fais pas une fondue de facon traditionelle. Je me fais un genre de bouillon maison sans gras (ou trace de gras , c'est vraiment insignifiant) et je fais cuire la viande a fondu sur la cuisinette dans ce bouillon. C'est excellent au gout et en plus , la viande a fondue est une coupe tres faible en gras du boeuf.

Oh , and good morning to all. Its snowing outside and I just came back from walking in the snow with my dog (shes a husky mixed with labrador) so she loves the snow . Ill post a picture of her on my gallery (maybe today) ... For some reason every girl that have seen her finds her cute

Its starting to feel like Xmas once more

When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .

kim

What your bouillon is made off. When I do some, I alredy take a bouillon, already make by "Canton" but I guess your bouillon is more healthy,

AN YES It's snowing like crazy here Meaning, I will start doing some Skying in Mt-Tremblant - YAHOO, I just can't wait.

I'm trying to bulk too, but I'm not doing cardio, I hate it so much, but I guess it will be better if I do at least some, 1 time a week. Have a great walk with you dog. Husky mix with Labrador, might be a nice dog. My Golden retreiver just past away last year, he was crazy too about snow. Now I have a little white Bichon Maltais, 9 month's, white like the snow, and I think he'll be freezing like an elliot.

Have a great school day off.

[b]kim - Fit by 43

simbh

Ya , no problem , Ill post the recipe later today or tomorrow .I have to find it first since I do it approximitaly when I do it ... Ill post it later today or tomorrow .

Oh ya , I just uploaded the picture of my dog . Her name is gamine , she kinda looks like a golden retreiver a bit

Great day to you too kim.

When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .

kim

J'ai recu ton e-mail et je te fais parvenir mon e-mail personnel. Merci pour ton aide, J'apprécie grandement. Tu es super

[b]kim - Fit by 43

kim

I just can not beleive that I have been able to do it. Eventough the picture is not clear for now well it has worked.

Simbh. When I save the picture into my computer and I try to upload it into IM, upload picture from your computer. I always received the message that that is not valid because it is not an GIF, JPG or PNG Files. I don't know what to do about that.

So I upload those pictures into my webshots to be able to put it on IM into the url place, not very clear, but at least it has been working. I will try to delete my ava again an try to see if that pictures can come much more clear then it is. Thank's for your help, it is still hard to figure everything, but I'll work on it.

[b]kim - Fit by 43