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The Most Biggalicious Journal Around!!!
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07-12-2007, 10:37 PM
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#1 |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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The Most Biggalicious Journal Around!!!
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Trying the journal deal, got the idea from DOMS. Basically I have let myself go, between my testicle injury,irregular lifting/cardio and laziness. Ive gained about 20 pounds in the past 6 months and lost a lot of my strength. So I hope to get back to my old svelte self and get the muscle memory kicking. Also I'm not taking 18 credits right now so school isnt an excuse so its the perfect time to get back in the game.
My stats now 6'4 258 pounds 20-23 %bf  Current goals for September 240 pounds 15-16%bf My weightlifting will be from the 52 week strength and conditioning series with some tweaks Bodybuilding.com - Joseph A. Arangio, M.S., C.S.C.S. - 52-Week Strength & Conditioning Series - Main Page. Cardio will be done 3 times a week ranging from 20 to 45 minutes of various types. My basic diet outline, with some changes and what not, I like fruit so it might be interchanged preworkout or the oatmeal might be instant or I might add alittle bbq sauce to my chicken. I also like lean cuisine meals so I might eat them with a protein shake if in a hurry. Meal 1 2 Whole eggs 6 Whites 1 cup cooked oatmeal 1 serving ON 100% 508 f14 c 32 p61 Meal 2 Pre workout 2 serv ON 100% 3/4 cup dry oats 1 table spoon natural peanut butter cals 555 f 15 c 52 p 59 Post work out 2 serving ON 100 60 grams dextrose cal 460 f3 c 66 p 44 Meal 4 Large chicken breast 1 cup cooked brown rice 3 cups salad/broccoli/spinach/asparagus 4 flax or fish pills cals 602 f 13 c 51 p67 Meal 5 2 cups cottage cheese 2 tablespoons natural pb cals 561 f20 c 28 p68 totals cals 2686 f 65 c 229 p 299 Water:1.5-2 gallons Supplements:Multi, Fiber pills, lactaid, Greens+, CEE Cheats: I'll allow myself 2 cheats meals (not gorging) a week if I dont skip any weightlifting or cardio. Probably not going to have a cheat meal until I get my diet on spot. Anyway, Wish me Luck and feel free to comment!! |
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07-13-2007, 07:10 PM
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#2 |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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Decent day throughout
Meal One: 2 Whole, 4 whites 3/4 cup of Kashi Go lean 1 cup 1% milk 2 flax pills 479cal 19f 44c 47p Meal Two: Chicken Breast 1 cup broccoli 1 cup brown rice 1 tbs peanut butter 2 tbs lowcarb bbq 572cal 13f 59c 56p Meal Three: Chicken Breast 1 cup broccoli 1 cup brown rice 1 tbs peanut butter 2 tbs lowcarb bbq 572cal 13f 59c 56p Meal Four: 95% Ground Beef 1 cup whole wheat pasta with tomato sauce 602cal 16f 53c 64p The last meal will be Meal Five 2 cups 1% cottage cheese 1 tbs peanut butter 420cal 11f 19c 61p Total 2645 cal 72f 234c 284p I did 20 minutes of the eclipical before meal three, Also about an hour of helping a friend move. My water intake is not quite on mark but the rest of the diet seemed pretty clean. |
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07-14-2007, 10:33 AM
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#4 |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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I want to drink at least 1.5 gallons. When I drink over a gallon my cravings go down alot.
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07-14-2007, 02:34 PM
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#5 |
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Super Moderator
Super Moderator
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Meal plan looks great!
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07-14-2007, 02:43 PM
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#6 | |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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Quote:
I'm always taking lactaid when I eat that much cottage cheese from now on, I woke up in the middle of the night with the worst stomach ache I have had in years. |
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07-14-2007, 05:41 PM
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#7 |
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Done
Join Date: Aug 2003
Location: Southern, NJ
Posts: 5,176
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You are a big boy. Hence your name I see! Best of luck on the diet, you are off to a great start.
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07-14-2007, 06:05 PM
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#8 | |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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Quote:
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07-15-2007, 09:55 PM
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#9 |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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Saturday meals were 3000 cals mostly clean. Todays meal is
Meal 1 2 Whole eggs 6 Whites 1 cup cooked oatmeal 1 serving ON 100% 508 f14 c 32 p61 Meal 2 2 serv ON 100% 3/4 cup dry oats 1 table spoon natural peanut butter cals 555 f 15 c 52 p 59 Meal 3 Large chicken breast 1 cup cooked brown rice 3 cups salad/broccoli/spinach/asparagus 4 flax or fish pills cals 602 f 13 c 51 p67 Meal 4 2 cups cottage cheese 2 tablespoons natural pb cals 561 f20 c 28 p68 It brings the cals around 2100, Im surprisingly full, Im gonna get another meal in me maybe a ham sandwich or something. I hit my water intake today, pretty easy. |
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07-15-2007, 10:14 PM
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#10 | |
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Metrosexual
Elite Member
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Quote:
What are your workouts like? |
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Quote:
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07-15-2007, 11:44 PM
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#11 | |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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Quote:
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07-16-2007, 08:56 PM
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#12 |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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Meals were pretty clean but this was my first day of weight training while on this diet and I was completely gassed in the middle of my workout and skipped alot of the last sets, Im thinking that this workout routine might have too many sets Ive have the website at the bottom, but here's what I did ok for havent lifting legs for 4 months.
Legs Squats 135, 225, 275, 315, 315 all for 6 reps each SLDLs 135, 135, 185, 225 6 reps Leg curls 4 sets of 6 Calf Raises 180x18, 270x18, 270x18 Meal One: 2 Whole Wheat Waffles Procomplex Shake 1tbs Peanut butter sugar free jelly 522cal 18f 39c 56p Meal Two: 95% Ground Beef 1 cup whole wheat pasta with tomato sauce 602cal 16f 53c 64p Meal Three: Peanut Butter and Sugar free Jelly sandwich 160cal 7f 27c 7p Meal Four: Chicken Breast 1 cup broccoli 1 cup brown rice 1 tbs peanut butter 2 tbs lowcarb bbq 572cal 13f 59c 56p Post workout 100%whey Gatorade powder 5 gram bcaa 5 gram cee 375cal 3f 47c 44p Meal Five 2 cups 1% cottage cheese 1 tbs peanut butter 420cal 11f 19c 61p Totals 2651 cal 68f 244c 288p Water 1.25 gallons now will hit 1.5 gallons MM’s 52-Week Strength & Conditioning Series |
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07-18-2007, 10:39 PM
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#13 |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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Yesterday was around 2800 calories not perfect but cleaner then the average diet, I was so sick of chicken and rice I had a lean pocket and a protein shake instead. Did 20 minutes of stair climber before meal one.
Todays meal's hit perfectly as followed. Ill post my workout tomorrow. I jumped on the scale and it was sorta a disappointment Im only at 257.5 but again I started my CEE so it is probably water weight. I so psyched for saturday since its my bday and Im gonna go to a bbq joint and get down on some ribs and a loaded potato. So Im gonna probably throw another cardio session Meal 1 2 Whole eggs 6 Whites 1 cup cooked oatmeal 1 serving ON 100% 508 f14 c 32 p61 Meal 2 Pre workout 2 serv ON 100% 3/4 cup dry oats 1 table spoon natural peanut butter cals 555 f 15 c 52 p 59 Post work out 2 serving ON 100 60 grams dextrose cal 460 f3 c 66 p 44 Meal 4 Large chicken breast 1 cup cooked brown rice 3 cups salad/broccoli/spinach/asparagus 4 flax or fish pills cals 602 f 13 c 51 p67 Meal 5 2 cups cottage cheese 2 tablespoons natural pb cals 561 f20 c 28 p68 totals cals 2686 f 65 c 229 p 299 |
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07-18-2007, 10:41 PM
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#14 |
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Senior Member
Elite Member
Join Date: May 2006
Location: Illinois
Posts: 9,901
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I dont mean to pick on your journal biggs, but can you make it a bit reader friendly? Like:
Squats 135x6 225x6 275x6 315x6 315x6 Something like that? Just makes it easier to read. |
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07-18-2007, 10:43 PM
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#15 |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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Sure whatever makes people read it.
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07-18-2007, 10:44 PM
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#16 |
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Senior Member
Elite Member
Join Date: May 2006
Location: Illinois
Posts: 9,901
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Thanks....it does make people read. Theres one guy here (Bigd) or something....he has a journal and its tough as hell to read and no one reads it. I have an easy time reading soemthing then I will definitly read it!
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07-21-2007, 03:45 PM
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#17 |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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Sorry for not updating the past two days but its been pretty busy to say the least, the on thursday my meals were all clean most of the day but I had a beef and potato burrito at 1 am, it fit within my caloric range but it screwed witht the ratios.
Friday on the other hand, is a different story, my diet was clean untill dinner time, I ate a ton of shrimp, steak, and some cheesey potatoes. Then my buddies took me to the bar last night for my birthday today. I had two dark beers (New Belgium yum!) and about 3 rum and diet cokes. Today I woke up and ate a mcgriddle, hashbrown, and OJ. Went to lift and trashed my legs. After doing this routine for about two weeks I really don't think its matches my body at this point while being calorie deficient and my cardio, Im thinking of going back to pull, push, legs Here's a sample Pull Deads Barbell Rows Lat pulldowns Shrugs Barbell Curls Hammer Curls Push DB Bench Incline Bench Flyes Skullcrushers Military Press Side Laterals Legs Squats Leg Press SLDL Leg Curls Seated Calf Raises Probably throw in forearms with pull. This will allow me to change rep/ set ranges and exercises. |
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07-24-2007, 06:36 PM
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#18 |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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First day at my new gym, the university rec center is always crowded. Pretty old school type gym and at 25 bucks a month its a steal. Did a decent workout today, Surprised at my dl weight given I probably haven't done them in 6 months, Biceps have always been a weak point
Deadlifts 6x225 6x275 6x315 6x365 Bent Over Rows Supinated Grip 6x135 6x185 6x205 6x225 Lat Pulldown Pronated grip 6x120 6x130 6x145 6x145 Barbell Shrugs 15x135 6x225 6x315 6x315 Straight Bar Curls 10x75 6x85 6x95 6x95 Hammer Curl 6x35 6x40 Calf Raises on Leg Press 20x180 15x270 15x360(Static holds for 2 secs/rep) 15x360(Static holds for 2 secs/rep) Weight is 254.5 which surprised me after my birthday weekend with all the crap I ate. Meals will be posted later |
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07-27-2007, 02:19 PM
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#19 |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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Yesterday was push day. Strength wasn't as good as the last workout but it was ok.
DB Bench Press 50x12 80x6 85x6 90x6 100x5 missed 6th Incline Bench Press 135x12 155x6 175x6 175x6 185x6 Behind the Neckpress Smith Machine(weight of bar not added) 50x12 70x6 100x6 100x6 120x6 Lateral Raises 20x12 20x12 Skullcrushers 75x6 75x6 Tricep Extension 130x6 150x6 150x6 160x6 Dips 2 sets of bw till failure |
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07-30-2007, 06:41 PM
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#21 | |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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07-30-2007, 06:56 PM
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#22 |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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Had a pretty bad weekend, I didnt eat much healthy. I guess I broke down mentally. On Friday night I ate a chicken toaster from Sonic with tater tots, then Saturday I ate peanutbutter icecream and tortilla chips with guacamole and cheese. Sunday I ate a half a tombstone pizza and 4 beers. My weight really didnt change much 255. I think my training/diet is always on track during the week and during the weekend it goes down the drain
Anyway the diet has been clean will post complete meals for today tonight with legs or tomorrow morning |
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07-31-2007, 09:18 AM
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#24 |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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Around the calorie deficit I want, also had a great legs workout. Ill do about 45 minutes probably on the athletic bike for cardio/get the lactic acid out plus some stretching today. I have come to the conclusion that I hate broccoli. Any suggestions on how to make it taste better or even different?
Meals for yesterday Meal 1 2 Whole eggs 6 Whites 1 cup cooked oatmeal 1 serving ON 100% 508 f14 c 32 p61 Meal2 Large chicken breast 1 cup cooked brown rice 1 cuo broccoli 4 flax or fish pills cals 602 f 13 c 51 p67 Meal 3 Large chicken breast 1 cup cooked brown rice 1 cuo broccoli 4 flax or fish pills cals 602 f 13 c 51 p67 Postworkout 2 serving ON 100 60 grams dextrose 5 gram CEE 7.5 gram BCAA 5 Gram Taurine cal 460 f3 c 66 p 44 Meal 5 2 cups cottage cheese 2 tablespoons natural pb cals 561 f20 c 28 p68 Total 2733 f63 c228 p 305 |
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07-31-2007, 09:25 AM
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#25 |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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Legs workout for 7/30/07
Squats 135x12 225x12 275x6 275x6 315x6 Hack Squats Full ROM (weight of machine not added) 180x6 270x6 Leg Press (weight of machine not added) 360x6 450x6 540x6 630x6 SLDL 135x6 185x6 185x6 225x6 2 Sets of Leg curls supersetted with leg extensions |
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08-01-2007, 10:52 PM
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#26 |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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Pull day today felt kinda weak and the numbers show it. I decreased my RI from 2 minutes to about 45sec-1minute
Bent Over Rows Pronated grip 6x135 6x185 6x205 6x205 Seated Row 6x200 6x250 6x280 6x300 Lat Pulldown Pronated grip 6x120 6x130 6x145 6x155 Bicep Curl 10x30 6x45 6x50 6x55 Straight Bar Curls 6x90 6x90 I did two sets of forearm rollers with 15lbs Also I noticed how many people don't actually lift properly. I mean I'm no pro bodybuilder but I see the same people everyday at the gym and at least 60% don't even think of lifting legs or even back. Its all about the gun show and chest. |
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