Brutus_G

Hey all I've just gotten into body building seriously and decided to start a journal and save myself paper(I hate writing my shit down on paper but have till now). The plan of attack is to get to 145 and keep to 6-8% body fat then cut to maybe 4% then gain more lean muscle till i get to 160 then revalue myself.
Goals-
*Get to 145 pounds
*stay lean
*give my workouts a 100% effort
*stay happy and positive
*never stop striving for improvement
*get bigger shoulders
*get bigger chest
*get bigger thighs 18.5 inches
I will post pics if i feel I've had a good deal of improvement this could be 1 week or 4 but no longer than a month. My current stats are
Weight 136 (battled a eating disorder i used to be 140 5% but i just kept cutting till i got to 122 yea. but I'm over it and am glad to be around others like myself, we do what it takes and more to get lean or gain muscle.)
suprailliac-1.5-2 mm
chest-1.5-2 mm
Bench 140 my chest is very strong squat 135 dead lift no clue don't have enough weight at home lol.
Current training is
Mon-chest,tris,and forearms 30mins mod inten cardio after weights
tues-off
wed-quads,lats,and forearms 30mins mod inten cardio after weights
Thurs-off
Fri-calf's,bis,and shoulders 30mins mod inten cardio after weights
sat-lower back,traps,up abs very heavy weights 30mins mod inten cardio after weights
sun-off
I stretch full body everyday and if very sore do light weights with whatever muscle.
Cals workout days 3800 20prot 50carbs 30fats none workout days cals 3200 20prot 50cars 30fats(you'd be surprised how much you actually need to eat,check out this link http://www.johnberardi.com/articles/...sseating_1.htm
any questions just ask any suggestions please tell i'am always trying to learn.
Sorry for my spelling and grammer.

Brutus_G

Hey all i'am ready to kic some ass(Brutus stares at the barbell and says "You and me bitch")
w=136
superalic=1.25-2 Chest=1.5-2
feelings-ifeel good and sore from weds
sleep-7-8 hours of good restfull sleep
supps-norm (which is whey protein fish oil caps about 7 calcium vit c vit e multi vitamin 1-2 green teas.)
GOALS-for myself
*Get to 145 pounds
*stay lean
*give my worout a 100% effort
*stay happy and positive
Calories -3800 20%protein 50%carbs and 30% fats(mostly fish oil olive oil flax oil and nuts)
Worout- note my actual worout will be at 6:00 till then i pump myself up watching(cough porn cough,heavyrock,and others weightlift) so what im 17 lol.
Today my workout was great Calf raises 55X23,20,18,15 (i've been to hell and back )
Closegrip bench 55X17,14,8,5 after the 2nd time i did them diff it worked well.
Forearm curls 79X21,15,17,12 these i don't even mind.
After weights 30 mins mod inten cardio i read magazines during this time but i still give it a good effort.

Brutus_G

weight=136 superallic=1.5-2mm chest=1.5-2mm
Feelings- I feel great still sore from squats and now my calfs burn
Sleep- 8-9 i can't say how pumped i am
Supps-Norm 1 tea
GOALS-For myself
*get to 145 pounds
*stay lean
*give my workouts a 100% effort
*stay happy and positive
Workout- Dead lifts 121X13 11 9 8 Barbell curls 44X 12 11 10 And up ab crunches 77X 16 15 12 ( may seem like a lot but it's not try it just put weights on a pillow on your chest.) A excellent worout i gave 98% to dead lifts 90% to curls and 85% to crunches. Did 30 mins mod inten cardio after.
Cals-3800 20% prot 50% carbs 30% fats(thats about a box of oatmeal and half a jar of peanut butter lol I better start buying stock now.) Pics coming soon

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

DeadBolt

Just curious what your weekly workout regiment is and why you have picked those macros?

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Brutus_G

Hey man. My weekly workout is-
Monday-Clean and press,Bench press,and shrugs
Tuesday-off
Wednesday-Squats,latpulldowns,and forearm curls
Thursday-off
Friday-Calf raises,cg bench,and r forearm curls
Saturday-Dead lifts,curls,and weighted up abs
Sunday-off
30 mins of moderate intensity cardio after each weight session. i get 3.2-3.3grams per kg of bodyweight in protein, always get 30% fat and rest is in carbs for workout days. As for why it's like that on off days you'll have to ask chuck . 1Kg= 2.2 pounds

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Brutus_G

Hey all i feel great...and very hungry.
Weight-136(gonna have to up my calories damn)Superallic-1.25-2 chest1.5-2
Feelings-Feel good and energetic. Nice and sore from dead lifts.
sleep-6-7 i woke up and couldn't fall back asleep.
Supps-norm and 1 tea(added sesame seeds to diet for nutrient partitioning benefits.)
Workout- todays off
Goals-For myself
*get to 145
*give my workouts a 100% effort
*stay lean
*stay happy and positive
*never give up
Calories -3200 20%p 50%carbs 30%fats probably will be upping my cals by tomorrow.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Brutus_G

weight-138.6 .....lol superallic-1.25-2 chest-1.75-2
Sleep-7-8 hours of good rest back is still sore like a mother.
supps- norm 1 tea
Feelings -i feel pretty good
Goals-for myself
*Get to 145 pounds 6.4 left baby
*stay lean
*give my workouts a 100% effort
*stay happy and positive
Calories- keeping it the same 3800 20p 50c 30f
Workout- What a easy ass workout it was so fun and exciting. I tried some new shit this week, powerlifting style with olympic lifts. I'am really trying to get my shoulders and quads to grow.Wide bench no cline 88pounds 7X3 Snatch fast acceleration 35X 5 5 4 4 3 4 Shruggs 79X 18 15 14 12 and 30 mins mod inten cardio. Any questions please ask.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

JLB001

I think I would go batty if I weighed and did my bodyfat every day.

"When you get to the end of your rope, tie a knot in it and hang on."

Brutus_G

It helps me and allows me to not revert back to my eating disorder. By seeing I'm gaining muscle. It may seem stressful but for me it prevents stress. On a happier note I'm feeling strong. Also could you please tell me how to post a pic from a camera? lol i know pathetic.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Brutus_G

Hey all i feel so sore i can't believe it I'm definitely gonna keep the strength training up.
w=138.6 super=1.25-2 chest=1.75-2
Workout- none just a stretch
Goals-for myself
*GET to 145 pounds
*stay lean
*give my workouts a 100% effort
*Stay happy and positive
Sleep-7-8 good restful hours
Supps-norm 1 tea and i might add creatine soon
cals-3200 20%p 50%c 30%f
I can't wait squats tomorrow (yes I'm a little bit of a self sadist.)

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Brutus_G

OK everyone I'm pissed so fucing pissed.
Weight=138.6 super=1.5-2 chest=1.75-2 that's why I'm pissed i mean if i had gained 2-3 pounds that would be cool.
Sleep-7-8
supps-norm no tea(I wanna see how it will effect my insulin sensitivity.)
Goals-for myself
*get to 145
*stay happy and positive(i wont say anything or be pissed now on)
*give my workouts a 100% effort
*stay lean
Workout it was great and challenging. Squats 110X4 3 3 3 121X 3 3 3 3 god it was good i love squating pull ups legs on benchX 9 10 8 pretty good but i still struggle to do them forearm curls r 53X17 14 14 really felt the burn.
Cals- read any of my posts and you should know by now lol.
I have pics of me at 122 and 136 when someone tells me how to post them i will.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Tom_B

Quote a post, then under 'additonal options' click manage attachments. then browse , get your pic and upload it. (The picture may be to big so you'll have to resize it in Paint).

Brutus_G

bow: Thank you. You are my hero. It says the image is to big is there a way to downsize it in paint? first two are at 122 the 2nd two are at 136 I'm 138.8 now. For the leg Nazis i will have some up soon

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"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Tom_B

Ya my pics are usually always too big .. so what I do is I double click on the picture, and chose the 'edit' button thing which takes me into paint. Then at the top Choose 'Image' And then 'Sketch/Skew' and from there play around with the Horizontal and Vertical Stretch until your pic is resized properly. Then just re-save it.

Hope that made sense LOL sorry I'm really bad at computers.

Brutus_G

Thank you so much.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Brutus_G

Ok I'm one happy sob today guys!!
weight=138.8 yes super=1.5-2 chest=1.5-2 yes ( i took peanuts out of my diet, i must have a allergy.)
Sleep=7-8 a little tired but fine also sore as fuck.
supps= norm no tea
GOALS-for myself
*get to 145 6.2 pounds left
*stay lean
*give my workouts a 100% effort i have always
*stay happy and positive
Workout=just stretched 2 times today for recovery,flexibility,and ripping the strong muscle bands.
cals look at my first entry 3200

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Brutus_G

Weight=141.2 damn... super=1.5-2 chest=1.75-2
Sleep=7-8 good restfull hours
supps=norm no tea adding creatine and bcaas by monday
workout= Man i had the most amazing worout ever today i iced ass in everything. deadlift123X 13 12 9 9 yea Arm curls46X 13 11 10 great pump baby Crunches81X17 16 14. Man it was so good 30 mins mod inten cardio.
GOALS= for myself
*Get to 145 almost there
*Stay lean
*stay positive and happy
*Give my workouts a 100% effort
Cals= 3800 20p 50c 30f

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Brutus_G

Weight=142 super=1.75-2 chest=2 ugg
Sleep=7-8 good hours
supps=norm and i bought the creatine starting it on Monday 3gs after my workouts. This is what chuck wants me to do. Dietsbychuck.com he's a fucking genius. Any questions email me at L3allingbasket1544@yahoo.com.
GOALS=for myself
*Get to 145
*stay lean
*stay happy and positive
*give my workouts a 100% effort
Workout= it was really good Calf raises 77X 16 16 14 13 beat all my rep goals Cg bench 66X 14 10 8 8 great Forearm curls 110X 8 8 6 damn this hurt. I'll replace forearm curls with rows next week.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Brutus_G

I'm sorry for the late update but i haven't had a chance to update like i would like sorry again.
Weight=142.2 super=1.75-2 chest=2 abdomen=3(2 inches to right of belly button.)
sups=norm i got better fish oil caps and will take creatine today. (It's now Wednesday i gained 1.2 pounds from the creatine and feel more energetic and can flex better.) taking 3 g of creatine.
Sleep=7-8 hours of good sleep
Goals= for myself
*get to 145
*stay lean
*give my workouts a 100% effort
*stay positive and happy
Workout= it was great Wide grip bench press 93.5X3 4 4 3 4 4 3 damn it was intense and today I'm one sore mother. Snatch fast 35.2 6 7 5 5 6 6 it was excellent. Shrugs.2 20 15 14 14 man it hurt and i feel it today.
Cals=3800 20%p 50%c 30%f

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Brutus_G

Weight=143.2 today (thrusday it's actually 143.6) super=1.75 chest=2 abdo=3
Sleep=8-7
supps=norm with the creatine 3 grams once after my workouts in pwo nutrition.
Goals=for myself
*get to 145
*stay lean
*stay happy and positive
*give my workouts a 100% effort
Workout= boy was this one intense. Leg press(yes i know it's not squats but i have done squats for 3 months now i need to change for 2 weeks at least inmy opinion.) 110 10 sets of 10 gvt baby! Pull ups i pushed up on a bench with my legs and let myself fall down slowly. Today i'm so sore i can't raise my hand above my head i swear this is the worst doms i've ever had not even my squat doms has ever been this bad even my biceps are extremly sore. X 9 8 8 One arm rows my aim being to feel it in my mid back not the lats so much 17.6X8 13.2X 8 10. I'm very sore and tired today and i will take friday off no deadlifts and i'm sleeping an extra hour for 5 days at least i feel slightly overtrained. The hardest part for me is staying out of the gym.
Cals= by god if you don't know by now lol look at my first 3 posts. Sorry about the bad spelling i have to type this fast.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Brutus_G

I'm also taking Saturday off i awoke on Friday to find the best constructed and hardest leaning tower of Pisa staring back at me and today the same (OK maybe it's a Little immature but i like to be honest and well i feel great and have noticed every hot girl in my school on Friday.) My t levels are up i feel it I've gained weight very quickly on the 2 days off more than normal. I still feel sore as a %*)*%!@. No matter what i will be back in the gym by monday.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Brutus_G

Man today felt great it was a real challenge.
weight=144.6 so close super=1.75-2 chest=2 abdo=3
Sleep=9-8 i'm getting an extra hour of sleep from now on
supps=norm with creatine after workouts. I'm adding extend for inworkout drink 10g and sesamin 1500mg a day
Goals=For myself
*stay lean
*get to 145
*stay happy and positive
*give my workouts a 100% effort
workout= leg presses 50k 21 20 18 14 damn that burned cg decline bench presses 35k 7 6 5 3 shit that was hard calf raises 35k 15 14 12 man i couldn't keep my legs strait caus eof the leg presses. Sorry for the bad spelling i'm in a rush and need to go now.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Brutus_G

weight=145.5 goal met but I'm not even slightly surprised by this. By the way I'm still very sore in my lats and arms. I switched my lifting schedule around some for a change. My legs and triceps are a little sore. I will go back to squats finally and get really fucking sore. My new goal is to get to 160 no cut. I will then cut at 160 to 155 or so. I'll post the pick of me at 145.6 on the front page. My bad i cant

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Brutus_G

The first pick is at 122 just a comparision for you guys.
Man today i felt a rip in my hams not like a big muscle tear but i felt the tearing that's how intense today was. man green tea before a workout really helps!
Weight=145.4 super=2 chest=2 abdo=3
Sleep=8-9 woke up before my alarm went off
supps=norm and 1 tea
Goals=for myself
*get to 160 pounds
*stay lean
*give my workouts a 100% effort
*stay happy and positive
Workout=Dead lifts straight legged on platform 97X 19 13 11 9 6 damn i almost threw up I'm dead serious ha get it dead..yea i know that was bad.Leg curls now i used 2 legs to curl it and let it back up with one this is were i felt the tearing i really believe that doms is the key to muscle growth.Leg curls 55X 6 6. Leg raises hanging from a bar no weightX 12 10 10 damn i could flex really well after that.I finished early so CrunchesX 16 16 i was very shaky in the abs and lower back after this one and well i hope i fell the doms tomorrow. Of course 30 mins on the stepper i read during these.
Cals=3800 20%p 50%c 30%f Chuck may be changing it soon
The one body part i really feel exceptionally proud of is my legs this might explain why leg day is my favorite day. I will be adding extra volume to my quad ham chest and shoulder workouts. I will remove bicep curls and forearm curls reverse or normal so i can fit this extra volume in i want to make mainly these body parts bigger but i will work other body parts like traps, biceps on back work, back upper and lower, triceps, forearms get worked almost evry workout,glutes on ham and lower back workouts, and calves. If i missed anything you get the idea. I will make it a point to take weeks off. I may even workout twice a day with the second session just light pump weights. If i feel overtrained i will take a week off. Lets see how this goes shall we?

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"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden