No whining

nadirmg · 03-02-2008, 04:39 PM

Quote:

Originally Posted by JailHouse

Congrats on the PRs.
Me personally I dont like to do squats and deads on the same day. Its better to do them completely fresh so you can get the best results out of them.

thanks!

ya i probably won't do it like that again. i did lats and some back yesterday. so in retrospect i'll do deads with lats and then put legs a full workout later so everything's all rested up

nadirmg · 03-03-2008, 05:04 AM

Quote:

Originally Posted by JailHouse

Are you trying to bulk or cut? I'm eating more than that on a cut. Also canned veggies are no good, go for the frozen ones.

just curious but what are your stats? i'm 27 years old, 5'5'' and about 135 lbs, so my maintenance is right around 2250-2500.

depending on your size, yes, you would eat more than that on a cut

i'm still trying to decide specifically what i'm going for. i think i'll end up bulking.

need to get 2500-2700cal a day...wow that's a lot of food (if it's healthy food, that is) lol

goob · 03-03-2008, 05:23 AM

Quote:

Originally Posted by nadirmg

just curious but what are your stats? i'm 27 years old, 5'5'' and about 135 lbs, so my maintenance is right around 2250-2500.

depending on your size, yes, you would eat more than that on a cut

i'm still trying to decide specifically what i'm going for. i think i'll end up bulking.

need to get 2500-2700cal a day...wow that's a lot of food (if it's healthy food, that is) lol

You must be quite cut already at that weight/ stat. I'm 5'7/8" 155lb's. Started out at about 138 lb's. Mind, I have'nt tried to bulk properly.

What training program are you doing?

SamEaston · 03-03-2008, 05:26 AM

Great deads!

Im with JH on that one. I never do deads and squats on the same day - gosh i would die!

You've got some great potential mate. Keep training safe and adding weight to the bar and you'll be in fantastic shape a year from now

nadirmg · 03-03-2008, 05:26 PM

Quote:

Originally Posted by goob

You must be quite cut already at that weight/ stat. I'm 5'7/8" 155lb's. Started out at about 138 lb's. Mind, I have'nt tried to bulk properly.

What training program are you doing?

i wouldn't say i'm quite cut. i do have pretty good muscle definition however it's under that thin layer of fat that i hate so much...

weighed myself today and now i'm up to 138. could be a temporary weight increase because i've upped my caloric intake *shrug*

and i'm not really on a training program of any kind. i just steal ideas from people

nadirmg · 03-03-2008, 05:28 PM

Quote:

Originally Posted by SamEaston

Great deads!

Im with JH on that one. I never do deads and squats on the same day - gosh i would die!

oddly enough my legs aren't sore at all. lower back is.. eh.. a little sore. but what is sore are my lats from my workout earlier last week.

before i get too far into my program i need to take some pictures and document where i started out at. i think it'd be really motivating to see the change over weeks/months!

the other half · 03-03-2008, 05:33 PM

little layer of fat, little layer of fat. shit, what i would do to be able to say that.

besides, you are young enough to be able to put some good mass on with the proper supp. and good eating. at 5'5 if you get up to 165 or 170 you are gonna look huge.

nadirmg · 03-03-2008, 05:38 PM

Quote:

Originally Posted by the other half

little layer of fat, little layer of fat. shit, what i would do to be able to say that.

besides, you are young enough to be able to put some good mass on with the proper supp. and good eating. at 5'5 if you get up to 165 or 170 you are gonna look huge.

lol. oh, please no. i hope i don't get that huge. if i get too huge i'll just end up looking shorter

the other half · 03-03-2008, 05:50 PM

you say that now, but it is an addictive life style. one body part always seem to be lagging so you have to bring it up and then you start the whole vicious cycle.

nadirmg · 03-03-2008, 07:47 PM

Quote:

Originally Posted by the other half

you say that now, but it is an addictive life style. one body part always seem to be lagging so you have to bring it up and then you start the whole vicious cycle.

ok i take it back... i just took some pictures of myself to mark the first month of my training. i may be lean.. but dang i'm skinny....

i need to put on some weight!!!!

*goes to the frig to eat cottage cheese and PB before bed*

i'll upload those pictures if i can find my usb cord for the camera

JailHouse · 03-03-2008, 09:12 PM

Quote:

Originally Posted by the other half

you say that now, but it is an addictive life style. one body part always seem to be lagging so you have to bring it up and then you start the whole vicious cycle.

agreed

JailHouse · 03-03-2008, 09:16 PM

Quote:

Originally Posted by nadirmg

just curious but what are your stats? i'm 27 years old, 5'5'' and about 135 lbs, so my maintenance is right around 2250-2500.

depending on your size, yes, you would eat more than that on a cut

i'm still trying to decide specifically what i'm going for. i think i'll end up bulking.

need to get 2500-2700cal a day...wow that's a lot of food (if it's healthy food, that is) lol

I'm around 5'9 or so I'm weighing around 170-175 BF around 12-15%. So ya I would eat more on a cut. Bulking is a lot of fun, all you can eat, never being hungry, always getting bigger cant beat that.

SamEaston · 03-04-2008, 05:04 AM

Quote:

Originally Posted by nadirmg

lol. oh, please no. i hope i don't get that huge. if i get too huge i'll just end up looking shorter

No, you won't mate. Get a nice V-taper going on and you'll look larger than life.

Quote:

Originally Posted by the other half

you say that now, but it is an addictive life style. one body part always seem to be lagging so you have to bring it up and then you start the whole vicious cycle.

Amen to that

nadirmg · 03-04-2008, 02:50 PM

Tuesday 03.04.08 - Chest

Flat Bench DB Press
25lb x 10
27.5lb x 10
30lb x 10
30lb x 15

Smith BB Press - how much does the smith bar weigh??
50lb x 10
70lb x 10
80lb x 7
90lb x 4 - 45 on each side was what i was lifting when i hurt my shoulder. a fairly quick recovery, but i still need to take it slow

Leg Raises on bench (no hands!)
25x
25x
25x
25x
upped my reps from 20 to 25 today for a new PR.

Cable Cross Pull Downs for pecs
30lb x 10
40lb x 10 - PR
40lb x 10 - PR
40lb x 10 - PR

Cable Butterflies
30lb x 10
30lb x 10
30lb x 10
30lb x 10

Standing Tricep Extension w/cable - Standing
30lb x 10
30lb x 10
30lb x 10
40lb x 7 - PR

ran out of time even though i still wanted to do more triceps. really feel good that i'm up to my usual weights already. i think it'd be wise to stay there for a few weeks. just to make sure my muscles and ligaments in my left shoulder are strong before i really start pushing the weight up.

today my lats were still sore, and finally the doms kicked in in my lower back from my deads the other day

legs are tomorrow!

today i was insanely constantly hungry. think i may need to start bringing more food with me to work...???

Yesterday's Meals - Any ideas? What to up.. what to cut out? eat more? less? Thanks!
Meal 1 - 1 whole egg, 3 whites, oatmeal w/FF milk , 1 slice WW toast w/FF cream cheese and 1 scoop of whey, vitamins
Meal 2 - Almonds, oatmeal, string cheese, sliced turkey, scoop of whey
Meal 3 - 1 apple, broccoli, fresh spinach, boiled chicken breast, 1/2 small sweet potato
Meal 4 - 1 scoop of whey 1/2 small sweet potato
Meal 5 - homemade tuna salad, 1 slice WW bread
Meal 6 - 1 cup turkey chili, 1/2c kidney beans, 1/2c brown rice, 1 cup green beans, Tilapia fillet
Meal 7 - 1/2c cottage cheese, 1 tbsp natural PB

Total Calories 2530 (only???! i was freakin' eating all day!)
Protein 259g
42/38/21
P/C/F

JailHouse · 03-04-2008, 06:47 PM

Your diet look good IMO. I wouldn't be scared to up the cals tho, but thats just me I get outta control on a bulk.
Are you doing shoulders separate from chest?
Congrats on the PRs.

nadirmg · 03-04-2008, 08:16 PM

Quote:

Originally Posted by JailHouse

Are you doing shoulders separate from chest?

you could say that... but actually i'm still not adding much shoulders in yet. still waiting for my left shoulder to recover. in a week or so i'll start adding in baby weights, but i'm still rehabbing it with the big rubber bands my therapist gave me...

nadirmg · 03-04-2008, 08:51 PM

Ok, i took these pictures last night so i can see more or less where i started out. looking lean for the most part except around those lower abs.

goals:
get bigger pecs
get bigger delts
widen those lats
continue to develop the abs!

not jack up my shoulder again while building muscle mass!!!

time to get with it!

SamEaston · 03-05-2008, 04:19 AM

You look good mate! Very slim so i would agree with what JH said and up the cals quite a bit. It certainly won't do you any harm.

Oh and congrats on the PR's. Keep em coming

katt · 03-05-2008, 07:42 AM

Yeah, I agree w/Sam. Up the cals, you're very lean. You're diet looks good though and I like your workout... looks great!

As far as the smith bar,, I have no clue how much it weighs..

That "eating all day" feeling... yeah, it's constant with me, I think just because now I'm dieting and taking tons of fresh veggies, which take forever to chew.. that's it... I just get tired of chewing..

nadirmg · 03-05-2008, 08:16 AM

Quote:

Originally Posted by katt

Yeah, I agree w/Sam. Up the cals, you're very lean. You're diet looks good though and I like your workout... looks great!

As far as the smith bar,, I have no clue how much it weighs..

That "eating all day" feeling... yeah, it's constant with me, I think just because now I'm dieting and taking tons of fresh veggies, which take forever to chew.. that's it... I just get tired of chewing..

thanks, katt! i will be upping the cals. how should i go about doing that though...? i listed what my meals were yesterday. do you have any ideas what i should eat more of?

lol, yes. even though i feel like i'm eating all day.. i'm also HUNGRY all day!!

SamEaston · 03-05-2008, 08:54 AM

Going by your macros your level of fat is quite low so i would up that a bit if i were you.

Also, the good thing about fat is that its so calorie dense that you only need a little to increase your cals, which is great when you're sick of eating all the time or when you don't have time to eat very often.

I suggest peanut butter or oily fish or some nuts to help you on your way

JailHouse · 03-05-2008, 09:31 AM

Quote:

Originally Posted by SamEaston

Going by your macros your level of fat is quite low so i would up that a bit if i were you.

Also, the good thing about fat is that its so calorie dense that you only need a little to increase your cals, which is great when you're sick of eating all the time or when you don't have time to eat very often.

I suggest peanut butter or oily fish or some nuts to help you on your way

great advice there. if you add some fish oil to your meals it'll put your cals up, and they have countless benefits.

nadirmg · 03-05-2008, 10:45 AM

ok, so here are my thoughts on what to add/increase:
more beans and brown rice - carbs
avocados - fat
peanuts and/or almonds for some quick fat and calories
bananas
beef - steak or lean ground
raisins in with my oatmeal and/or peanuts

i feel like i'm already getting enough leafy greenies at this point. usually three cups of 'em throughout the day so...

how do my ideas sound?

also i'm already taking 2 fish pills with breakfast and 2 with dinner every day.

03-03-2008, 05:33 PM	#67
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,244 Photos: 5	little layer of fat, little layer of fat. shit, what i would do to be able to say that. besides, you are young enough to be able to put some good mass on with the proper supp. and good eating. at 5'5 if you get up to 165 or 170 you are gonna look huge.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

03-03-2008, 05:50 PM	#69
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,244 Photos: 5	you say that now, but it is an addictive life style. one body part always seem to be lagging so you have to bring it up and then you start the whole vicious cycle.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

03-04-2008, 02:50 PM	#74
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 866 Photos: 7	Tuesday 03.04.08 - Chest Flat Bench DB Press 25lb x 10 27.5lb x 10 30lb x 10 30lb x 15 Smith BB Press - how much does the smith bar weigh?? 50lb x 10 70lb x 10 80lb x 7 90lb x 4 - 45 on each side was what i was lifting when i hurt my shoulder. a fairly quick recovery, but i still need to take it slow Leg Raises on bench (no hands!) 25x 25x 25x 25x upped my reps from 20 to 25 today for a new PR. Cable Cross Pull Downs for pecs 30lb x 10 40lb x 10 - PR 40lb x 10 - PR 40lb x 10 - PR Cable Butterflies 30lb x 10 30lb x 10 30lb x 10 30lb x 10 Standing Tricep Extension w/cable - Standing 30lb x 10 30lb x 10 30lb x 10 40lb x 7 - PR ran out of time even though i still wanted to do more triceps. really feel good that i'm up to my usual weights already. i think it'd be wise to stay there for a few weeks. just to make sure my muscles and ligaments in my left shoulder are strong before i really start pushing the weight up. today my lats were still sore, and finally the doms kicked in in my lower back from my deads the other day legs are tomorrow! today i was insanely constantly hungry. think i may need to start bringing more food with me to work...??? Yesterday's Meals - Any ideas? What to up.. what to cut out? eat more? less? Thanks! Meal 1 - 1 whole egg, 3 whites, oatmeal w/FF milk , 1 slice WW toast w/FF cream cheese and 1 scoop of whey, vitamins Meal 2 - Almonds, oatmeal, string cheese, sliced turkey, scoop of whey Meal 3 - 1 apple, broccoli, fresh spinach, boiled chicken breast, 1/2 small sweet potato Meal 4 - 1 scoop of whey 1/2 small sweet potato Meal 5 - homemade tuna salad, 1 slice WW bread Meal 6 - 1 cup turkey chili, 1/2c kidney beans, 1/2c brown rice, 1 cup green beans, Tilapia fillet Meal 7 - 1/2c cottage cheese, 1 tbsp natural PB Total Calories 2530 (only???! i was freakin' eating all day!) Protein 259g 42/38/21 P/C/F
	w/o log 5'5" - currently bulking - 143lb on 5/02 weight goal I: 150 :: flat bench goal II:170 :: squat goal I: 235 :: weighted chin goal II: +20 x 5 x 5

03-04-2008, 06:47 PM	#75
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 761	Your diet look good IMO. I wouldn't be scared to up the cals tho, but thats just me I get outta control on a bulk. Are you doing shoulders separate from chest? Congrats on the PRs.
	Jailhouse Journal

03-04-2008, 08:51 PM	#77
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 866 Photos: 7	Ok, i took these pictures last night so i can see more or less where i started out. looking lean for the most part except around those lower abs. goals: get bigger pecs get bigger delts widen those lats continue to develop the abs! *not* jack up my shoulder again while building muscle mass!!! time to get with it!
	w/o log 5'5" - currently bulking - 143lb on 5/02 weight goal I: 150 :: flat bench goal II:170 :: squat goal I: 235 :: weighted chin goal II: +20 x 5 x 5

03-05-2008, 07:42 AM	#79
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,878 Photos: 37	Yeah, I agree w/Sam. Up the cals, you're very lean. You're diet looks good though and I like your workout... looks great! As far as the smith bar,, I have no clue how much it weighs.. That "eating all day" feeling... yeah, it's constant with me, I think just because now I'm dieting and taking tons of fresh veggies, which take forever to chew.. that's it... I just get tired of chewing..

03-05-2008, 10:45 AM	#83
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 866 Photos: 7	ok, so here are my thoughts on what to add/increase: more beans and brown rice - carbs avocados - fat peanuts and/or almonds for some quick fat and calories bananas beef - steak or lean ground raisins in with my oatmeal and/or peanuts i feel like i'm already getting enough leafy greenies at this point. usually three cups of 'em throughout the day so... how do my ideas sound? also i'm already taking 2 fish pills with breakfast and 2 with dinner every day.
	w/o log 5'5" - currently bulking - 143lb on 5/02 weight goal I: 150 :: flat bench goal II:170 :: squat goal I: 235 :: weighted chin goal II: +20 x 5 x 5