FranktheTank

Tonight's Dinner: (didn't have time for lunch so added to dinner..)
- 2, 4oz sirloins
- 4 ww bread slices
- salad
- 24oz water
- 1 cup oatmeal
- 1 tbsp pb

< Dinner was alright, will try not to miss lunch anymore, cause I could barely eat all of dinner..

Today's Totals: 2206cal - 175p - 259.5c - 52f

< Ran late to my 2pm class cause I had to clean the snow off of my car and pick up my friend, then after class my friends and I went out to eat...(i didn't have anything as usual)...I was plannin on havin some lunch when I got home, but I had to shovel the driveway and by then, it was time for dinner....

< I am gonna go to bed food and supplement free tonight to see if I can get some sleep......feel extremely weak and tired, so I don't think that should be a problem...will post tomorrow's workout, which will be Back/Biceps/Shoulder soon as I'm done..

FranktheTank

Jan. 19, 2006
Back/Bicep/Shoulder

Thursday
- BB Rows @ 80#
- WG Pull-ups
- DB pullovers @ 25#
- WG Pull-downs @ 4 strings
- Standing DB curls @ 20#
- BB curls @ 50#
- Standing DB Hammer curls @ 20#
- Seated Military Press @ 75#
- Standing Front DB raises @ 17#
- Standing DB side lateral raises @ 17#
- BB Shrugs @ 85#

w/o time: ~45mins

< Didn't take the No-Xplode before my workout....gonna try and maybe get off the supplements...including the creatine...I don't think they are helping me to much, and I don't think I need them...

< Still felt like complete shit today, had to take a shit twice during my workout, so ya I was and still am not feeling very good. Besides not feelin to hot, I still got the workout in.

I'll be back later with dinner and day totals....gonna see if I can take a nap or something...

KentDog

Damn Frank, two shits during your workout? Hope you are feeling better today. By the way, how long have you been on the supps?

FranktheTank

Jan. 20, 2006
Off-day

< Not worth posting my dinner or day totals for yesterday seeing how I barely ate anything...

< I was a wreck after my workout yesterday and pretty much slept the remainder of the day....I was able to get in a prewo and pwo shake though, but that was about all I ate...

< I just got back from court today, and he took off the points on my license, but upped the price by $5 for the ticket...

< I plan on just resting again today, I've got until Sunday until I have to workout again, so hopefully I will be feeling a little better by then. Not sure if I will post my totals today either, so far all I had was a bagel with cream cheese lol ya not the best of things, and probably some soup later and that's it...if I have more I'll post it...

Yup not one by two shits, right after another........stomach was messed up for the remainder of the workout after that...I've been taking the Xplode and Cellmass since 01/08/06, although I thought it's been longer, but I guess not...still I think I'm gonna stop with them at least for now and see how I do without them...they may just not be for me...

FranktheTank

Jan. 22, 2006
Legs/Abs

Sunday
- Leg Extensions @ 80#
- Lying Leg Curls @ 80#
- Dumbbell Sumo Dead-lifts @ 40#
- Calf Raises @ 120#
- Ball exercises
- Decline Sit-ups w/ 25# plate
- Leg raises

w/o time: ~60mins

< Woke up feeling much better today, so was definitely ready to get to my workout this morning.

< W/o went well, tried the sumo deads for the first time, was kind of weird, but I guess they were fine ...everything else was pretty much the same put 20# more onto the calf raises ...although I probably could have done that last week as well....

< Hopefully I will eat better today, overall my body feels a lot better, but my stomach is still kind of bothering me, so I'm hoping it will let me eat what I gotta eat today...

ahhh almost forgot, today is the weekly weigh-in day...
Last Sunday:
133.2#/10%bf.....but I ate a lot of crap after I weighed in, so it was 137.2#/11%bf the next day....

This Sunday:
135.2#/10%bf.....so my bf went back to 10%(which I know is wrong...but it's a number to go by) and I'm at 135.2#...but is that 2# gained all fat?

< I will be back later with dinner and day totals, as well as some new body measurements....

KentDog

Hey Frank, don't go too much by the scale in terms of BF%.. as I had said before, even though they are expensive, they are not very accurate.

Are you weighing yourself with consistant methods? I weigh myself not long after I wake up in the morning, just after using the bathroom (#1 & #2) and before eating breakfast, in my boxer briefs. Try to keep it consistant. If I weigh myself later in the day, I usually add on about 5 or so pounds, so that would not be the number to go by.

Egoatdoor

He's right. My weight can vary 3-5 pounds from first thing in the morning to the evening( after I have eaten several meals). I weight myself on Tuesday morning right before my first workout of the week, with just gym shorts and a tank top.

FranktheTank

Jan. 23, 2006
Chest/Triceps/Forearms

Monday
- Flat DB @ 40#
- Incline DB @ 35#
- Decline DB Flyes @ 30#
- Decline DB @ 30#
- Skullcrushers @ 45#
- One-arm overhead dumbbell extensions @ 30#
- Two-arm overhead dumbbell extensions @ 30#
- Reverse-grip wrist curls with barbell @ bb
- Underhanded wrist curls with barbell @ bb

w/o time: ~65mins

< W/o went extremely well today ...my chest was really pumping after doing the db exercises, and my triceps feel just as worked..

< Switched to a new protein today, from gnc's whey to ON's Whey. Tastes much better I think.

< I can't wait for this bulk to be over, I've been thinking about it a lot, and all I want to be is lean and sculpted, so I am looking forward to not having to eat as much...

Took some updated measurements....everything is about the same except chest and waist....
Chest: 37 in....I probably measured wrong the 1st time, cause that's a 2in. increase... Neck: 14 1/2 in
Waist: 31.5 in.....hmm was hoping this 'healthly' eating would prevent this # from going up.... Left bicep: 12 in
Right bicep: 12 in
Left forearm: 10 1/2 in
Right forearm: 10 1/2 in
Left thigh: 19 1/2 in
Right thigh: 19 1/2 in
Left calf: 15 in
Right calf: 15 in

< Kind of disappointed that none of the numbers I wanted to change did...bicep, neck, forearm, etc....maybe next time...

I sure do guys. I weigh myself every Sunday first thing in the morning, before I do anything else...

Will be back later with dinner and day totals, if I have time (school), if not I will post them tomorrow.

Grant_73

How many sets are you doing of each exercise. It looks like one set. There is an article an T-nation.com. The article is Bulkup, Cutup. I think you maybe interested.

KentDog

Hey Frank, long time no entry, hope everything is going ok. Let us know how the bulk is coming along.

FranktheTank

What up Kent? Yup I've been gone a long time , been extremely busy with work (2 jobs) and school, so I haven't really had time to sit down and get on here, but I've still stuck with my routine. I'm back though, and with a new goal, diet, and routine placed before me.

The bulk
I went from 130 to about 145 lbs. I think a lot of it was fat, but I can't be sure. I think I gained it too fast. But family says they don't see me as looking fat....or any difference in my appearance period which I guess is good and bad lol. The scale's reading of my bf % only went up 1-2%,so I'm not sure, but my waist line also went up by an inch, but pants feel the same.

New Goal
To get extremely shredded for the summer....well if I could do it in 8 weeks that would be great, cause I'll be visiting old friends I haven't seen in years, but I'll see how it goes. Not gonna use any fat burning supplements until I have/need to. I think if I REALLY stick to my diet all the way and keep up the training I should be good to go.

In short
I'm gonna follow the IRON guy's training thing on this site, and keep my diet real clean and try to cut out milk and sugar as much as possible. Hopefully I will not have to lose to much weight to get my bf where I want it this time. According to a chart I read, it said in order for a person my height/weight to get to 10% bf I would need to be about 120 lbs....but that is if all I did was lose weight and not lift as well, so I think I won't have to go that low...I hope.

Keep checking back for those of you who read this cause I will be updating this at least 1x a week if not more on my quest to 10% or lower bf.

KentDog

Hey Frank, you sure you want to start cutting again so soon? Why not put on a couple more pounds in the spring then cut over the summer?

KentDog

By the way, if you do decide to go through with the cut, I would recommend holding off on the fat burners until the very end if you really feel the need for them (although you really don't need them). Also, dropping the sugars would be best in my opinion at the end of the cut as well (for the last pesky couple of pounds).

FranktheTank

Ok. I'm trying to get back into this and keep up with my journal, so here is my plan for my cut:

M
- Cardio + Lift = -800 cal
T
- 500 cal
W
- Eat at Maintenance ~2000cal
Th
- Cardio + Lift = -800 cal
Fri
- Eat at Maintenance ~2000cal
Sat
- Cardio + Lift = -800 cal
Sun
- Cardio + Lift = -800 cal

I may switch up Mondays and Thursdays, but for the most part this is my plan.

In total, I will be having a caloric deficit of about 3,700 a week. Which should result in a 1-2 lb weight loss per week. I through in some maintenance days to keep compensate for the days where I restrict my cals and to keep my body guessing.

Diet

Kind of goes by a day to day bases (chicken for tuna etc.), but some things remain constant.

Non-training days:

- Bkf - 600 26
- Tuna - 265 37.5
- Eggs - 428 36
- Shk - 240 48
Totals: 1533 cal 147.5 pro

Workout Days

- Pre - 490 22
- Pwo - 420 56
- Tuna - 265 37.5
- Shk - 240 48
Totals: 1415 cal 163.5 pro

Maintenance days
- 2000 cal
- pretty much eat more of the good stuff

I know my calories look low, but they are actually in the 1500-1700 range, I just took a sample day. Plus I think I am adequately lifting and eating enough protein to spare my muscles from being broken down. If I see that I am losing weight to fast, than of course I will adjust my diet accordingly.

Sup Kent? Ya I agree with ya completely. I'm just gonna really work on my diet and not slack off.

-------------------------------------------------------------------------------------------------------------------------------
Told the people at my work (Bally's Total Fitness) of my plans to get ripped in 7-8 weeks, and they said they would be more than willing to help me out. So hopefully some free personal training sessions will come in handy.

Peace for now, will be back later this week, mostly likely Sunday, with and update on my progress.

FranktheTank

Alright, I didn't forget to post my weight last weekend, I just decided to not even bother. I drank pretty hard the night before, so I knew it wouldn't even be worth checking.

This Sunday I will weigh in.

No more drinking for me....at least until I reach my goal.

FranktheTank

Well, I failed once again. I wasn't going to go out this Saturday because of what happened the weekend before, but my friends convinced me otherwise. I hadn't eaten badly all day, so I knew if I went I'd be drinking for sure, which I ended up doing . I thought that this might happen, so I weighed myself on Friday and was 143 lbs, 2 lbs down from Sunday.

I weighed myself the next morning after drinking, for kicks, and just as I thought, 147 lbs... I didn't drink all that much, but I ended up eating a ton...I really got to get things straight. I really want to look as good as possible come May, so no more slacking....seriously.

FranktheTank

Happy Easter Everyone.

Stuck to my diet all week and it seems to have paid off.

I weighed myself first thing this morning and was at 140.4 lbs. That's a total of 7 lbs down from last Sunday. No doubt most of it was water, but I'm still happy about it. Looks like I'm headed in the right direction.

Diet Update

Non-training days:
- Bkf - 340
- Pb/Yogurt - 280
- Cheerios w/ raisins - 390
- Oatmeal - 220
- Shk - 240
- Tuna - 265
Total: 1735 cal

Workout Days
- Pre - 340
- Pwo - 440
- Pb/Yogurt - 280
- Cheerios w/ raisins - 390
- Tuna - 265
Total: 1715 cal

* Changed some things around in my diet. Mainly more carbs and less protein. I tried to have my most carbohydrate dense meals earlier in the day that way I am not so hungry at night. So far this has worked well. Monday through Thursday I follow this, then on Friday and Saturday I eat at Maintenance 1900-2000 cal.

Be back next Sunday for another update. Have a safe Holiday.