Tom's On a Recomp

[Tom_B]

July 3

Training -Chest + rear delts + Triceps
Decline bench press - *45lbs* 1x12 , *95lbs* 3x8 , 1x6 (think my grip was too wide)
Cable Flys - *10lbs* 1x12 , 1x9 , 1x7
Incline Press - *25lbs* 1x9 , 1x8 , 1x6
Rear Cable Pull Aparts - *20lbs* 1x12 , 2x9
CG Bench press on Smith - *55lbs* 1x6 , *45lbs* 1x8 , 1x7
Bench Dips - 1x7 , 1x6

Good Workout. Alot better without so much stuff cramped in it. Reps were up on everything. also I should only done 35lbs on the CG bench press ... but I accidently put on an extra 20lbs , and still managed to get 6 reps .. so I just lowered it by 10lbs .. Probabaly cause I did do so much shoulder stuff.. anyways.


Diet -

Meal 1 - yogurt, oats , whey
*PW* oats , whey , grape/strawberry juice, yogurt
Meal 2 - Muesli mix , EW , olive oil , banana ,
Meal 3 - Yogurt , whey , pysllium , pearly barley , olive oil , muesli mix, fishies, cinnamon
Meal 4 - Sweet Potato , apple , fishies , chicken , frozen broccoli, olive oil , cayenne pepper , pepper
Meal 5 - Yogurt , psyllium , muesli mix , almond butter, fishies, whey
Meal 6 - PB , CC , fishies, SF maple syrup


Macros ~
Calories - 2800
Fat - 72G (7G sat)
Carbs - 360G (40G fibre)
Protein - 180G


Water -2.75L
Additonals -green tea, stevia ,
Sleep - 9 hours


Did nothing today other than work.
O also my fucking stupid ass brother drank the rest of my juice .. after I've told him not to. So there goes my money , not to mention he HAD to do it on a Sunday .. so I can't get any tonight for tomorrow morning. So for my PWO I guess I'm gonna have to add more oats / add banana. O joy , Can't wait to feel the bloat

 

[Emma-Leigh]

I can't help that .. even when I had a really high bodyfat % when I was like 150 - 160lbs , you could still see my ribs .. there very large ..

Tom - with that measurements (chest of ONLY 37) there is no way you are 'large'. Infact - with your measurements in general there is no way anything about you could be 'large'!!

Your ribs 'pop out' because you don't have a lot of muscle covering them - and that is because you are too skinny!

Well I was just thinking I might be able to speed up the re-comp , like i've been doing ..

So you wouldn't say my bodyfat % is 15 anymore?? ..
K I won't go through with the Carb cycling , just thought of it as an idea ..

You can't 'speed up' a recomp a lot - it is slow.... That is just how it is.

I am concerned that you don't know how to do anything BUT try and lose weight - you are so used to trying to starve yourself (and there is this constant voice in the back of your head telling you to do this) that you want to try to 'diet' any way you can!

I would say your BF% is low teens - certainly under 15% now. Probably around 12-13% ish. If/when you see Adrian he will be able to give you a better guestimate too - because that is what he is at the moment.

Honestly Emma I don't know what I want right now. I already feel like I have too much mass on me .. I feel like my chest / back from a side view is really weird looking .. espically since my arms don't even match up with it. But the problem is , is that I don't want big arms.
I just really don't know anymore. I hate my body shape

I think your chest is coming along REALLY nicely! You are getting striations and you actually have some SUBSTANCE to it!! Your thighs are also EXCELLENT in this regard - you are getting some nice shape to them - this is what makes you stand out from ~95% of ALL OTHER GUYS! All they do is curl and they have teeny, tiny, horrible legs as a result!

See - It is all about Proportions tom.... You feel your shape is odd because you need to build symmetry and get your proportions correct...

You think your chest looks 'big' - but it is not! It only looks this way because your arms need more size - and that will come... You could change your split to place more emphesis on them if you want (I have a link to a REALLY good workout that may be something you could to help this).

Your waist is not big - it is because your back is narrow - and back width can be improved too! This will help define your waist and trick the eye so you get a more feminine figure!

It takes time and tears and sweat... It doesn't happen quickly... And you have to see the POSITIVES in what you are doing!


**sigh**

I don't know...

If BB makes you unhappy and if you feel horrible all the time - then may be it just isn't right for you? Do you need to consider something completely different?




ps: I still don't believe you weigh what you do. You look so skinny - even in your 'clothed' pictures you like skeletal (so do your friends by the way! You are all so skinny!!)... you look like you should only be about 128 pounds...

Just take a look at these and you will see what I am saying:
5???8 and 145 pounds: http://www.teenbodybuilding.com/brykun.htm
5???8 and 140 pounds: http://www.teenbodybuilding.com/adsin.htm
5???7 and 140 pounds: http://www.teenbodybuilding.com/margolis.htm

And here are some others around your height:
http://www.teenbodybuilding.com/kwok.htm
http://www.teenbodybuilding.com/dshuttleworth.htm
http://www.teenbodybuilding.com/mikwil.htm

??? You SUUURREEEE you didn't stuff lead weights into your pants?

 

[BulkMeUp]

K not going through with the carb cycling ... I was just thinking it could speed things along as I find this is taking to long , O well

But what and why were you looking to speed up to get to what goal? You have said that you dont want to get heavier. And that is fine. You are very conditioned to loosing weight and given a chance, i am sure you can slide down to 120lbs in a month! If you are happy with your currect weight, then there is nothing to speed up. Just hold onto this weight. At least for a while.

Well I'm not saying I wouldn't like my arms a little bigger,, but I don't want them big. I just don't want to be big. I already find I have to much mass on my chest / back through a side view .. it looks akward on me , and I hate it. Depending on the material of a t-shirt it sometimes makes me look like a have major man boobs. Only recently now that I've been lsoing some fat around them , it hasn't been look so bad .. still bothers me though.

Your chest is good. Striations can be seen. But if you want an good strong looking upper torso, then you need to build up those arms and shoulders. Since your chest is a bit ahead of those which makes it appear big. But really you are not big.

I already think I look big and far from skinnny Adrian - I can't add more size to me , I just can't.

Ok, if you think you are big enough, then go to the beach, wear swim trunks only and discreetly compare yourself to others there.

I don't feel comfortable in my body. I jsut don't know what to do .. I'm just tryign my best right now to see this recomp through and then see how I look and decide from there what needs to be done ..

What do you think the recomp will accomplish? If you reduce your bf, how will that make you look better? What muscle will a reduced bf reveal? Do you have enough muscls to reveal?

P.S. all the jocks who are my height have the exact same size arms as me , if not smaller. I also have a bigger back / chest then all of them. There's one that I can think of that's bigger.

There must be at least a few who are physically bigger. Ok, genetics plays a role and at 16 you are all in the growing stage. But the next few years will start to tell the difference. You have a headstart over the others. You dont realise this now, but they will have a lot of catching up to you later.

I agree with Emma, if you have your mind fixed that you dont want to get any more muscle, then maybe this bb thing is not really for you. A strong mental desire is required if you are to be sucessfull at anything. Else a half hearted desire will result in half hearted results.

I suggest you book mark Emmas post with the links to those pics. Use them as a reference. Did you notice they all have been working out for 2 years or more? You havent been working out that long. So dont give up yet. Look at their body weight. They are all under that famous BMI that you followed a while ago. And they are all around your age! They are not 'very big' in any sense. But they do look great.

If you dont want to be like that, then post a pic of someone whose height you match who is in your age group and whose body shape you like. This will give us an idea of what you are thinking.

(Corey went away to smart camp for a week) .

Camp for those who are smart or those who are not so smart?

 

[BulkMeUp]

O also my fucking stupid ass brother drank the rest of my juice .. after I've told him not to.

Make sure he sees you drink straight out of the bottle

 

[SugarRush]

damn that Lukie huh!
but i cant help but love em!

 

[Tom_B]

Tom - with that measurements (chest of ONLY 37) there is no way you are 'large'. Infact - with your measurements in general there is no way anything about you could be 'large'!!

ugh .. I feel like it though .. espically my legs , right at the top with those damn inner thighs

You can't 'speed up' a recomp a lot - it is slow.... That is just how it is.

K .. I just thought I remembered you saying that I could do a carb cycle thing later on. And Adrian tried it out and it seemed to get him past the 14% mark ..

I am concerned that you don't know how to do anything BUT try and lose weight - you are so used to trying to starve yourself (and there is this constant voice in the back of your head telling you to do this) that you want to try to 'diet' any way you can!

I know .. but I wasn't trying to lose weight with this carb cycle .. if so I woulda put in No carb days etc. But I made sure the lowest I'd go is 200G ..

I would say your BF% is low teens - certainly under 15% now. Probably around 12-13% ish. If/when you see Adrian he will be able to give you a better guestimate too - because that is what he is at the moment.

K .. well that's better than I thought I was at .. I thought I was at 14% , 13% MAYBE.

I think your chest is coming along REALLY nicely! You are getting striations and you actually have some SUBSTANCE to it!! Your thighs are also EXCELLENT in this regard - you are getting some nice shape to them - this is what makes you stand out from ~95% of ALL OTHER GUYS! All they do is curl and they have teeny, tiny, horrible legs as a result!

Thanks .. my legs are just weird. From a side on view they look good .. but then from a front on they look alot bigger .. firends have even told me this .. it's really weird.

See - It is all about Proportions tom.... You feel your shape is odd because you need to build symmetry and get your proportions correct...

You think your chest looks 'big' - but it is not! It only looks this way because your arms need more size - and that will come... You could change your split to place more emphesis on them if you want (I have a link to a REALLY good workout that may be something you could to help this).

Your waist is not big - it is because your back is narrow - and back width can be improved too! This will help define your waist and trick the eye so you get a more feminine figure!

I know I need more width / mass on my arms. That's why for the past bit I've stoped progressing weights on chest / back thickness / legs , so I can concentrate on those parts .. but it's not working.
Ya I was also thinking of changing around my split. Well I was with the carb cycling. I thought I could do arms seperate on a high carb day or something. But that won't work ..
Sure I'd love the link , anything to help my arms along ..

**sigh**

I don't know...

If BB makes you unhappy and if you feel horrible all the time - then may be it just isn't right for you? Do you need to consider something completely different?

Well .. just I love to lift weights , I love that. I love trying all the different exercises. I'm just not into the mass that comes with bodybuilding. Right now I want to be as tiny as possible with some defintion .. I don't want to be huge or anything , I want to be really really tiny ..
See after I get happy with my body , lower my bodyfat etc. I want to start to get into some strength training, or olympic lifts or plyometrics. But I can't do that right now , as I gotta keep my weights the same so if I add anymore mass it'll be focused on my back's width / arms ..

ps: I still don't believe you weigh what you do. You look so skinny - even in your 'clothed' pictures you like skeletal (so do your friends by the way! You are all so skinny!!)... you look like you should only be about 128 pounds...

Just take a look at these and you will see what I am saying:
5???8 and 145 pounds: http://www.teenbodybuilding.com/brykun.htm
5???8 and 140 pounds: http://www.teenbodybuilding.com/adsin.htm
5???7 and 140 pounds: http://www.teenbodybuilding.com/margolis.htm

And here are some others around your height:
http://www.teenbodybuilding.com/kwok.htm
http://www.teenbodybuilding.com/dshuttleworth.htm
http://www.teenbodybuilding.com/mikwil.htm

??? You SUUURREEEE you didn't stuff lead weights into your pants?

lol Sarah says she's loves you for saying we all look skinny!
Ya I'm positive I weigh 138 in the morning on an empty stomach. I took that pic at night right before bed , that why it says 144lbs. And also (now your really not gonna believe me..) my scale reads people light .. like if anyone ever comes over and gets on it , it reads them lighter than what they say they are , there always like "O lewie I love your scale" it shows them 3 - 5lbs lighter. So i was at Sarah's last week and I jumped on her scale and it read me as 150lbs. So ya ..
And yes I didn't stuff lead weights into my pants , I only ever did that once .. and that was during a truth and dare game not gonna go there. Anyways .. I don't know why I look the way I do. I don't know why those guys are so big , I just don't. No one ever believes me I weigh what I do .. I just don't know ..

And if you REALLY REALLY don't believe Sarah just registered on these forums as she's interested in losing some weight .. so she can come on her and back me -up. ...

 

[Tom_B]

But what and why were you looking to speed up to get to what goal? You have said that you dont want to get heavier. And that is fine. You are very conditioned to loosing weight and given a chance, i am sure you can slide down to 120lbs in a month! If you are happy with your currect weight, then there is nothing to speed up. Just hold onto this weight. At least for a while.

Well .. I was just seeing slow results as I'm sure you know as your doing a recomp too!
I odn't know .. I'm not happy with my weight , honestly I really want to just go on a cut and get down to 125 - 130lbs with somethinglike 6-8% bodyfat. But I just don't know , that's why I'm maintaining and trying to get my bodyfat as low as possible and see how I look ..

Your chest is good. Striations can be seen. But if you want an good strong looking upper torso, then you need to build up those arms and shoulders. Since your chest is a bit ahead of those which makes it appear big. But really you are not big.

I know .. there's also some fat still on them .. I think once I lose that it'll be better .. I hold so much fat throughout my front side ..

Ok, if you think you are big enough, then go to the beach, wear swim trunks only and discreetly compare yourself to others there.

lol Adrian I think I'm too big and too flabby! I need ot lower my bodyfat % alot before I even think about that ..

What do you think the recomp will accomplish? If you reduce your bf, how will that make you look better? What muscle will a reduced bf reveal? Do you have enough muscls to reveal?

Well the original plan was to get me to 140lbs and do a recomp and you guys said I'd look great .. now I won't??? like I don't understand .. If I lower my bodyfat % it's gonna get rid of this fat on me which is gonna make me feel alot better , having 12-13% bodyfat compared to 6-8% is gonna make a difference ..

There must be at least a few who are physically bigger. Ok, genetics plays a role and at 16 you are all in the growing stage. But the next few years will start to tell the difference. You have a headstart over the others. You dont realise this now, but they will have a lot of catching up to you later.

Ya the older ones are bigger / taller than me. But the ones that are in my grade / my height , I'm just as big if not bigger ..

I agree with Emma, if you have your mind fixed that you dont want to get any more muscle, then maybe this bb thing is not really for you. A strong mental desire is required if you are to be sucessfull at anything. Else a half hearted desire will result in half hearted results.

I don't want to get bigger though .. I just want to lower my bodyfat .. I want to get leaner than what I am and not have this pudgy tummy I have.
BB isn't for me .. at least the mass part isn't.

I suggest you book mark Emmas post with the links to those pics. Use them as a reference. Did you notice they all have been working out for 2 years or more? You havent been working out that long. So dont give up yet. Look at their body weight. They are all under that famous BMI that you followed a while ago. And they are all around your age! They are not 'very big' in any sense. But they do look great.

I know they do look great , but it's not what I want to look like .. I want to be smaller than that ..

If you dont want to be like that, then post a pic of someone whose height you match who is in your age group and whose body shape you like. This will give us an idea of what you are thinking.

i can't though .. I doubt there'd be a pic I could find. Basically i just want to be smaller / leaner ..

Camp for those who are smart or those who are not so smart?

ROFL!! supposdly camp for people who are smart , but I have my doubts!

 

[Tom_B]

Make sure he sees you drink straight out of the bottle

lol that wouldnt' stop the little bastard!

damn that Lukie huh!
but i cant help but love em!

lol Sarah , love your name I'm gonna kill him , he said he'd give me the money for a new bottle ,but like he would.

 

[Tom_B]

Well the Shaggin Herbie is dead (my van) I got my groceries went home parked it , came back out to start it up and it wouldn't .. so Sarah got her dad to come over and try to jump it , so he did , but that didn't work so something else it wrong with it .. so I'ts gotta go to a mechanic .. ugh. My dad said "Well you better have money since this is now your van" It all of a sudden becomes MINE. Thsi coming from the guy who a couple of days ago wanted to put ne hubcaps on it after I said I didn't need them as I don't care about the look of a car he said "Well that's MY van out there and I care about how it looks" , but all of a sudden it's solely mine it's not my fault it was a piece of shit that was falling apart in the first place ..

 

[SugarRush]

lol Sarah , love your name I'm gonna kill him , he said he'd give me the money for a new bottle ,but like he would.

yeah really i know how he is on the money thing!
i cant believe u broke my fucking van! u broke the van! u kanking skank u! lol!
i hope im allowed to swear on here! if not oh well!
well...ill see u later on tonight!

 

[Tom_B]

yeah really i know how he is on the money thing!
i cant believe u broke my fucking van! u broke the van! u kanking skank u! lol!
i hope im allowed to swear on here! if not oh well!
well...ill see u later on tonight!

lol I hope we can fix it soon , without it I'm screwed! I have no way to get to the gym aside from walking or taking a taxi and I'm too cheap for a taxi and I'm too lazy to walk - of course it HAS to break down right after we get home from the gas sataion and I put $30 in her! ugh!
lol ya your allowed swearing in this journal. You can't in some people's though
Sorry about tonight I know I was a bummer for the last bit , but I got really tired and lost all my energy..

 

[Tom_B]

Ok re-worked my diet new macros are
2794 calories
56G fat (6G sat)
398G carbs (46G fiber)
179G protein

Kept all the same foods basically all I did was -

Pre workout shake - added some banana (40G worth)
Post workout shake - Added some more juice (1/2 a cups worth)
Meal 2 - took away 1tsp of olive oil
Meal 3 - took away .5tsp of olive oil and added 1/2 an apple
Meal 4 - took away 1tsp of olive oil and added 20G of sweet tato and cut chicken back to 65G
Meal 5 - took away .5 TBSP of almond butter , and added 5G muesli mix
Meal 6 - I let this be

So lets see how my tummy plays out tomorrow , as tonight it was really bad and I got really bad gas (I haven't had this is like over a week , I was so happy! but now it's back )

 

[Tom_B]

June 4

Training -Quads + Side delts + Abs
Full Squat - *45lbs* 1x12 , *95lbs* 4x8
Step - up - *25lbs* 3x12
Low pulley side lateral Raise - *15lbs* 1x12 (both) , 1x10 3/4 L 1x 10 R , 1x10 (both)

Neg. Pull - ups - 2x7 , 1x4 *pause* 2 *pause* 1
super seted with
Leg Extension - *30lbs* 2x12

Abs were pikes , planks and swiss ball bridges - 9 sets in total


Diet -

Meal 1 - yogurt, oats , whey
*PW* oats , whey , banana , yogurt
Meal 2 - Muesli mix , Egg whites , olive oil , banana ,
Meal 3 - Yogurt , whey , pysllium , pearly barley , olive oil , muesli mix, fishies, cinnamon
Meal 4 - Sweet Potato , apple , fishies , chicken , frozen broccoli, olive oil , cayenne pepper , pepper
Meal 5 - Yogurt , psyllium , muesli mix , almond butter, fishies, whey
Meal 6 - PB , CC , fishies, SF maple syrup


Macros ~
Calories - 2800
Fat - 72G (7G sat)
Carbs - 360G (40G fibre)
Protein - 180G


Water -3L
Additonals -green tea, stevia ,
Sleep - 9 nad a half hours


Well my morning was good .. Went to the gym and hot guy was there anyways , so I'm on the squat rack and theres this guy (around my age) that's usually there , He's one of the PT's younger brothers , anyways he's really skinny and I occasionaly find him staring at me .. so ya I'm at the squat rack , finish a set .. then I start waiting .. and i feel something on my arm I look down it's a fly so I try hitting it .. I miss , then it starts flying around my head so I try clapping trying to kill it .. then it lands on the rack and I hit the rack .. well there's a mirrior right in front of the squat rack and I look in it and behind me I see the kid jsut staring at me with the weirdest look on his face .. I realize he's too far away to see the fly and to him I'm probably just clapping / hitting the bar , LOL so I quickly start another set of squats!! ROFL!
So I'm done those and by this time the kid's on one bench and the super hot guy is on another so there's one left in between them .. but there's this plank of wood there and a stability ball. So i stand there and wait for hot guy to finish his set , and ask if anyone was using this bench so he looks around and goes "nope don't think so , go ahead buddy" and he moves over to the bench and moves everything into a random corner for me and then goes "There ya are" ahh made my morning . But anyways then I go into the changing room and he comes in and of course jsut my luck as soon as I start to leave he takes his shirt off so I only say a back view ... wow I'm a creepy pepping tom LOL
So anyways I go home get Sarah then we go out for groceries and then to go get gas .. well Matt was working (dreamy hot guy ) so we put in the gas and I go in to pay. Well I go up to the cash register and I'm about to say "gas for the van" but he goes "Hi , how ya doing?" so I was like "ga .. good , gas for the van please" ugh stupid me LOL. So i pay , he asks if I want a $2 dollar certificate off my next purchase (I don't know I'm guessing there randomly doing this for everyone ??? ) so I said sure and then asked for a curising to win sticker and was on my way. Well in order ot get out I have to get into this intersection with lights .. so anyways I'm sitting there dreaming about him then I realize there's an opening in front of me .. well Sarah bent over already to get a cell phone so she saw nothing .. so I pull out am half way through the street and then realize I forgot to look both way!! so I slam on my breaks look to my right and there's this huge transfer truck coming right at us!!! So i slam on the gas and start screaming! omg .. it was so close to hitting us! So new rule , after seeing hot guy I have to wait 5 minutes before driving away .. or else we die.

Then went home put away groceries went back to the van to leave the hosue .. van wouldn't start jsut keeps makign this clicking sound. So sarah called her dad and he came over and tried to boost her , but that didn't work so there's something else wrong with it .. ugh I'm fucked without the van! I have no way to get around town...

 

[Emma-Leigh]

I'll reply properly later... But here is the workout article...

It is not ideal, but it might give you some idea's about how you could do something which would give you an 'arm day'...

 

[Tom_B]

I'll reply properly later... But here is the workout article...

It is not ideal, but it might give you some idea's about how you could do something which would give you an 'arm day'...

Ok thanks Emma
holy crap she trains arms alot! She does back / chest twice a week and then an arm day that's got 14 sets each of bis / tris all superseted!

Hmm ...
I don't know if the reason my arms aren't growing is becuase I'm already doing too much for them , or if I'm not doing enough for them ...
Now for my back workouts I switch emphasize on thickness / width each week , say if it was a width workout I'd do 3 exercises for width , then one for thickness and vice versa so ..

If I changed my routine around like this ..
Sun - Chest + back (only doign the 3 exercises of whatever I'm focusing on) / Rear Delts
Mon - Quads + Side delts + abs
Tues - Cardio
Wed - Arms + that 1 other exercise for my back (say I did 3 exercises for width on Sunday , I'd one one for thickness here OR since I'm really focusing on width I could jsut always add one extra exercise for width regardless here ... OR say if sunday's workout was for width I could do two exercises for width , then the one exercise for thickness and then the last exercise for width here ... Hmmm lots of combinations ..)
Thurs - Cardio
Fri - Hammies + Glutes + seated DB press + abs
Sat - OFF


Now I now we were just talking about carb cycling BUT what if On Wed for my arms day I ate I higher carb day bringing carbs up 100G so it'd be at 500G ... (I think I can do it .. I'll just eat some more carb dense thing, also if I did this it'd make more sense to do one of the combinations where I do an exercise for width on this day right??) and then on either Thursday or Tuesday I'll have a lower carb and bring them down by 100G so they'd be at 300G , Tuesday would be better right as on Thursday my bodies still repairing ... Or would it matter? i'd perfer Thursday as I'm probably gonna be bloated the next day ..

Hmm now for Arms I have no idea what kinda volume I should do for them , if I did this change .. I don't think I'd need the amount she put in hers .. maybe 2 exercises for each Bi / Tri with 4 sets of each exercise?? Maybe a superset between them or not ?? arg so many things I could do!

 

[BulkMeUp]

lol Adrian I think I'm too big and too flabby! I need ot lower my bodyfat % alot before I even think about that ..

I thats how you see yourself, you really have issues. Go to the beach like i suggested. You will see what fat and flabby means.

Well the original plan was to get me to 140lbs and do a recomp and you guys said I'd look great .. now I won't??? like I don't understand .. If I lower my bodyfat % it's gonna get rid of this fat on me which is gonna make me feel alot better , having 12-13% bodyfat compared to 6-8% is gonna make a difference ..

You need to do the math. OK let me do it for you.
Consider this guy. He is the same age and height and similar weight as you. The difference being the bf between you two. He looks like ~6% (probably) and lets assume you are 12%
So...
him :140 with 6%bf is 8fat and 132 LBM
you : 137 with 12%bf is 16fat and 121 LBM
You still lack ~11lb LBM (not total weight, but LBM)compared to him. So if you get down to 6% and assuming you can hold your present LBM, then you will be 129. Besides going on a cut and doing it a bit too fast, you also run the risk of loosing LBM. We dont want that to happen.

For a 16yo he looks good and he is not really bulky. With that kind of body you will look good in and out of clothes as well trust me.

I don't want to get bigger though .. I just want to lower my bodyfat .. I want to get leaner than what I am and not have this pudgy tummy I have.

No one really wants a pudgy tummy. Only a few are willing to put in the effort to loose it. As you know by now, you cannot spot reduce. You will loose all over. Which means when you loose you will loose in your abs but also your chest as well. Now that might sound great to you, but remember you dont have a lot of mass. So you will look even more skinnier as your ribs will show more and your shoulders will look bonier and stick out.

Dont forget that you are mentally and physically conditioned to loosing weight. You have only been bulking with a serious wo in the gym for a few months. There is something known as your set point. And i feel your set point is lower. So you will loose too quickly and get skinny.

If you feel that some body part looks good from one angle and not from another, then focus on a training to target that muscle to develop it so that the lacking part catches up.

have you read this thread? Underweight and looking for advice

 

[SugarRush]

lol I hope we can fix it soon , without it I'm screwed! I have no way to get to the gym aside from walking or taking a taxi and I'm too cheap for a taxi and I'm too lazy to walk - of course it HAS to break down right after we get home from the gas sataion and I put $30 in her! ugh!
lol ya your allowed swearing in this journal. You can't in some people's though
Sorry about tonight I know I was a bummer for the last bit , but I got really tired and lost all my energy..

dont worry about it hun! yeah we need that van! and its not a her remember! we dont know if its male or female! lol! anyways i had fun last night so dont even worry about it! i talked to brad alittle last night! and so far friday night is a go! so i cant wait! and tomorrow we can hang out all day because neither of us have to work! but yeah! anyways ill ttyl! peace out hun!

 

[Tom_B]

I thats how you see yourself, you really have issues. Go to the beach like i suggested. You will see what fat and flabby means.

lol there's like no beaches around me anyways - there's like one or two , but it's not like a beach beach ,where you go there and theres tons of people all shirtless swimming , picknicing etc. There's usually like one family or two people there

You need to do the math. OK let me do it for you.
Consider this guy. He is the same age and height and similar weight as you. The difference being the bf between you two. He looks like ~6% (probably) and lets assume you are 12%
So...
him :140 with 6%bf is 8fat and 132 LBM
you : 137 with 12%bf is 16fat and 121 LBM
You still lack ~11lb LBM (not total weight, but LBM)compared to him. So if you get down to 6% and assuming you can hold your present LBM, then you will be 129. Besides going on a cut and doing it a bit too fast, you also run the risk of loosing LBM. We dont want that to happen.

That's why I want to see this recomp through , and see how I look then go from there .. I'm tryign to do this for as long as possible , but I know there's NO WAY I can get down to 6 % bodyfat doing a recomp! maybe 8-9% .. but anyways so I'm gonna go for as long as possible , holding my weight , and adding some size to my arms / width while losing some fat. Then after that I think I'm gonna hve to go on a MINI MINI cut to get down to 6% ish , and when I do it'll be VERY slow , to prevent as much LBM loss as possible. I think I can do it though ..

For a 16yo he looks good and he is not really bulky. With that kind of body you will look good in and out of clothes as well trust me.

lol yup he does look good , really good - That's what I want to look like .. just smaller .. which I think I can do if i go with the plan I just said..

No one really wants a pudgy tummy. Only a few are willing to put in the effort to loose it. As you know by now, you cannot spot reduce. You will loose all over. Which means when you loose you will loose in your abs but also your chest as well. Now that might sound great to you, but remember you dont have a lot of mass. So you will look even more skinnier as your ribs will show more and your shoulders will look bonier and stick out.

I know I can't spot reduce piss me off LOL.
But I know the last places I'm gonna lose my fat are gonna be my tummy / chest / inner thighs as these are the places I'm most prone to hold my fat ..
but hopefully things will look good If I can stick through the recomp and hopefully get below 10% through it ..

Dont forget that you are mentally and physically conditioned to loosing weight. You have only been bulking with a serious wo in the gym for a few months. There is something known as your set point. And i feel your set point is lower. So you will loose too quickly and get skinny.

My bodies really weird .. before all this , I was a mesomorph really bad , now all of a sudden I'm an ecto
ya I know .. it'd be soo easy for me to lose weight .. I'm full just eating 2000 calories a day , not to mention I kinda like feeling hunger pangs so cutting is soo much easier for me

If you feel that some body part looks good from one angle and not from another, then focus on a training to target that muscle to develop it so that the lacking part catches up.

ya that's what I've been tryign to do .. right now my Right lat is bigger than the left , my right arm is bigger than my left arm and my left shoulder is bigger than my right (weird huh? you think it'd be my right shoulder that's bigger ..) so that's why I've switched as much things as possible to DB movements so I can concentrate on the lagging parts ..

have you read this thread? Underweight and looking for advice

Ya .. I've also read the one witht he guy whos 5'8 and 95lbs .. well 105lbs now.

 

[Tom_B]

dont worry about it hun! yeah we need that van! and its not a her remember! we dont know if its male or female! lol! anyways i had fun last night so dont even worry about it! i talked to brad alittle last night! and so far friday night is a go! so i cant wait! and tomorrow we can hang out all day because neither of us have to work! but yeah! anyways ill ttyl! peace out hun!

LOL ya we need to decide if it's male or female! We always say it's a him , but always call it a her! O well it's our transexual Shaggin Herbie! LOL
Right now the Shaggin Herbie has been towed away .. somewhere , i don't know when were getting it back
You and your ketchup song , your so stupid

Whoo - HOO! I can't wait for friday night , it's gonna be so cool and Corey gets back too?? Well if those guys are as hot as you say they are we need to play strip -poker!

ALSO JOIN MY GYM
- Or sometime this week I'll pay the $3.50 for the day pass into the Y's one and we can get your started into some weights .. gonna be fun!

 

[Tom_B]

actually nevermind , mom jsut told me Shaggin Herbie is fixed .. your dad was right the started was gone .. costed $300 - omg I swear to god , if my dad takes that from my pay - AHHH my Toronto money!!!

P.S.
ROFL I forgot I never did update you guys on hwo I did on my exams did I??
Well I was right on my math one I failed it ... I got a 43.9% LOL but I passed math this year with a 73% so that's not too bad ..
Umm Social Studies I did worst than what I thought .. I got a 76% on my exam and passed the year with an 81% .. coulda done better btu I hate social studies nor do I actually need it ..

And then the one that actually counts , my science one as I need to take so many science credits , it's not even funny ..
Well on my science exam I got a 94% !! and I passed science with a 87% , so that's good.

And then for communications technology I got a 55% LOL - but somehow I managed to pass the year with honours anyways not complaining.

P.S.S. I'm really liking my new diet , with less fats. Me tummy she bloats not

 

[SugarRush]

actually nevermind , mom jsut told me Shaggin Herbie is fixed .. your dad was right the started was gone .. costed $300 - omg I swear to god , if my dad takes that from my pay - AHHH my Toronto money!!!

i told u my dad knows what hes talking about! that will so suck if your dad takes the money from your pay! and the ketchup(however u spell it) song rocks! u know u wanna gropp it! anyways im super pumped! just got off of work thank the lord! and tomorrow call me when u get back from the gym and shit ill get me mom to drop me off or u can come over or something! anyways ttyl hun!
peace out!

 

[Tom_B]

i told u my dad knows what hes talking about! that will so suck if your dad takes the money from your pay! and the ketchup(however u spell it) song rocks! u know u wanna gropp it! anyways im super pumped! just got off of work thank the lord! and tomorrow call me when u get back from the gym and shit ill get me mom to drop me off or u can come over or something! anyways ttyl hun!
peace out!

lol hopefully he dosne't .. ugh.
anyways i'll call you after I get back from the gym tomorrow , and I can pick ya up , I got the Shaggin herbie back tonight

 

[Tom_B]

June 5

Training - Cardio + 'Toning' + little stretching

Well my gym has changed around the classes now becuase it's summer, each class is now one hour long , 30 minutes of cardio , 15 minutes of 'toning' and 15 minutes of stretching .. ugh.
So I did the 30 minutes of step , then my plan was to leave the class and go to the cardio room for 10 minutes , drink my shake and then go back for the 15 minutes of stretching .. well didn't happen , I decided to stay as I figured I didn't need extra cardio as I walked there and back .. ugh i wish I didn't though , it was jsut bullcrap stuff .. worthless .. and that lasted 25 minutes and then we did like 2 stretching exercises - so for now on I'm only staying for cardio , then I'll leave and do more cardio in the cardio room ..
Anyways so this is my workout
~ 15 minute powerwalk to gym
~30 minute step class
~ 25 minutes of 'toning'
~ like 2 minutes of stretching
~ 20 minute kinda fast walk home


Diet -

Meal 1 - Muesli mix , Egg whites , olive oil , banana ,
Meal 2 - Sweet Potato , apple , fishies , chicken , frozen broccoli, olive oil , cayenne pepper , pepper
Meal 3 - yogurt, oats , whey, banana
*PW* oats , whey , grape / strawberry juice, yogurt
Meal 4 - Yogurt , whey , pysllium , pearly barley , olive oil , muesli mix, fishies, cinnamon, apple
Meal 5 - Yogurt , psyllium , muesli mix , almond butter, fishies, whey
Meal 6 - PB , CC , fishies, SF maple syrup


Macros ~
2794 calories
56G fat (6G sat)
398G carbs (46G fiber)
179G protein


Water -3L
Additonals -green tea, stevia ,
Sleep - 9 hours


Just relaxed today - got the shaggin herbie back tonight. So tomorrow I need to go out and buy some wax ..

OO and new diet is looking promising

 

[Emma-Leigh]

K .. I just thought I remembered you saying that I could do a carb cycle thing later on. And Adrian tried it out and it seemed to get him past the 14% mark ..

Yeah - I know I did... But I don't think it is a good idea for you anymore.

Did you also notice that Adrian has also lost a few pounds since starting cycling? And did you already notice that he is a fully grown adult male?

Well - you are growing. You are a teenager - you NEED good, healthy food to allow you to finish growing and developing. You don't know what effect carb cycling will have on this and without really good reason for you to restrict your carbs at this stage you just shouldn't do it!

Plus - you have already dropped down to 137 pounds... So you start cycling and I can imagine that you will get down to 130 in a very short amount of time. I know you wouldn't mind this - but I would and I couldn't feel happy in myself knowing I helped you in ruining your body and your health.

K .. well that's better than I thought I was at .. I thought I was at 14% , 13% MAYBE.

12-13% is probably not far off... But you said the pictures were bad - so it is hard to say.

Thanks .. my legs are just weird. From a side on view they look good .. but then from a front on they look alot bigger .. firends have even told me this .. it's really weird.

Well I think they look HOT from the front... They are starting to get an excellent shape to them...

I know I need more width / mass on my arms. That's why for the past bit I've stoped progressing weights on chest / back thickness / legs , so I can concentrate on those parts .. but it's not working.

You have to work your entire body to a certain extent tom - you will not get strong back width without also developing your thickness... and you need to balance your back strength with chest strength.... and there is nothing worse than a guy with a BIG back and skinny little legs..

At this stage you should just work your entire body hard and heavy...

I just I love to lift weights , I love that. I love trying all the different exercises. I'm just not into the mass that comes with bodybuilding. Right now I want to be as tiny as possible with some defintion .. I don't want to be huge or anything , I want to be really really tiny ..
See after I get happy with my body , lower my bodyfat etc. I want to start to get into some strength training, or olympic lifts or plyometrics. But I can't do that right now , as I gotta keep my weights the same so if I add anymore mass it'll be focused on my back's width / arms ..

If you want to do strength training/oly lifting you are going to have to get your body STRONG and you will have to have a certain amount of mass on you to do this. Sure, you don't need to be HUGE - but you will need to be heavier so you have the muscle tissue to get those weights over your head.

If you don't you'll only hurt yourself.

 

[Emma-Leigh]

holy crap she trains arms alot! She does back / chest twice a week and then an arm day that's got 14 sets each of bis / tris all superseted!

If you read the reasoning behind her split:

I work legs only once per week because they???re already taxed by my energy system work (which I???ll discuss further on in this article). Plus, women tend to gain lower body strength and size much faster than in their upper body, hence the lowered amount of work. Biceps and triceps are also done once per week as they???re being trained indirectly when doing chest and back. Shoulders are done once per week along with the lower body (since they???re already receiving much stimulation, they don???t need too much extra work).

And about the energy system training:

Women normally carry more body fat than men, and while men might lose muscle mass if they do too much cardio (and they often don???t need too much cardio to lose fat), women may need it to get that well-defined look.

So her program is not ideal for you... But it was just an example of arm work.

Hmm ...
I don't know if the reason my arms aren't growing is becuase I'm already doing too much for them , or if I'm not doing enough for them ...

You are not doing HEAPS for arms - so I would say it is a combination of not enough calories an more time needed dedicated to them.

Now for my back workouts I switch emphasize on thickness / width each week , say if it was a width workout I'd do 3 exercises for width , then one for thickness and vice versa so ..

If I changed my routine around like this ..
Sun - Chest + back (only doign the 3 exercises of whatever I'm focusing on) / Rear Delts
Mon - Quads + Side delts + abs
Tues - Cardio
Wed - Arms + that 1 other exercise for my back (say I did 3 exercises for width on Sunday , I'd one one for thickness here OR since I'm really focusing on width I could jsut always add one extra exercise for width regardless here ... OR say if sunday's workout was for width I could do two exercises for width , then the one exercise for thickness and then the last exercise for width here ... Hmmm lots of combinations ..)
Thurs - Cardio
Fri - Hammies + Glutes + seated DB press + abs
Sat - OFF

I have said it before and I'll say it again - you suck at routines!

Don't split your shoulders like that - as it said in the article, upper body will work shoulders indirectly, so they need very little direct work.

If you really want you could split your back workout... So what about something like:

Sun - Chest + Horizontal back work
eg:
1-2 warm up + 3-4 working sets - Flat BP (5-8 reps)
1-2 warm up + 3-4 working sets - T-bar row/seated cable row (5-8 reps)
2-3 sets - Cable Fly, decline flyes or dips (8-12 reps)
2-3 sets - One arm DB rows (8-12 reps)
2-3 sets - Face-pulls/high cable v-bar row (8-12 reps)

Mon - Quads + Shoulders
eg:
2-3 sets - LIGHT overhead squats (have to get used to these if you want to oly lift)
3-4 sets - Squats (5-8 reps)
3-4 sets - Seated DB press (5-8 reps)
2-3 sets - Step-ups/Ext (8-12 reps)
2-3 sets - Lateral raises/up-right rows (8-12 reps)

Tues - Cardio

Wed - Arms + Vertical back work
eg:
1-2 sets - Negative/assisted pull-ups (stop before failure - use as warm-up)
3-4 sets - Wide Grip Lat Pull down (5-8 reps)
1-2 sets - Straight arm pull downs (8-12 reps)

3-4 sets - DB curls (5-8 reps)
3-4 sets - Close grip bench press (5-8 reps)
1-2 sets - Preacher curl/Seated incline curls (8-12 reps)
1-2 sets - Tricep push down/Rope pull down (8-12 reps)

Thurs - Cardio

Fri - Hammies/Glutes + abs
eg:
1-2 sets warm up + 3-4 sets - SLDLs (5-8 reps)
2-3 sets - split squats (8-12 reps)
1-2 sets - Glute-ham raises (just before failure each time)

2-3 sets - one ab exercise
2-3 sets - another ab exercise

Sat - OFF


But it is a little "messy"....

Something like:
Sun - Chest + back (both width and thickness)
Mon - Quads + Shoulders + abs
Tues - Cardio
Wed - Arms + Pull-ups (only)
Thurs - Cardio
Fri - Hammies/Glutes + abs
Sat - OFF

Could also work.

Now I now we were just talking about carb cycling BUT what if on Wed for my arms day I ate I higher carb day bringing carbs up 100G so it'd be at 500G ... (I think I can do it .. I'll just eat some more carb dense thing, also if I did this it'd make more sense to do one of the combinations where I do an exercise for width on this day right??) and then on either Thursday or Tuesday I'll have a lower carb and bring them down by 100G so they'd be at 300G , Tuesday would be better right as on Thursday my bodies still repairing ... Or would it matter? i'd perfer Thursday as I'm probably gonna be bloated the next day ..

**sigh**

OK - What about:

Sun - Chest + Horizontal back (400g carbs)
400g carbs
180g protein
55g fat
TOTAL = 2800 cals

Mon - Quads + Shoulders (400g carbs)
400g carbs
180g protein
55g fat
TOTAL = 2800 cals

Tues - Cardio (400g carbs)
400g carbs
180g protein
55g fats
TOTALS = 2800 cals

Wed - Arms + Vertical back (600g carbs)
600g carbs (5 x lean mass)
150g protein (1.25 x lean mass)
35g fat (0.3 x lean mass)
TOTAL = 3300 cals

Thurs - Cardio (300g carbs)
300g carbs (2.5 x lean mass)
180g protein (1.5 x lean mass)
55g fats (0.5 x lean mass)
TOTALS = 2400 cals

Fri - Hammies + Glutes + abs (400g carbs)
400g carbs
180g protein
55g fat
TOTAL = 2800 cals

Sat - OFF
Treat day (at least AIM for 2400 cals... PLEASE)

Hmm now for Arms I have no idea what kinda volume I should do for them , if I did this change .. I don't think I'd need the amount she put in hers .. maybe 2 exercises for each Bi / Tri with 4 sets of each exercise?? Maybe a superset between them or not ?? arg so many things I could do!

If you are going to think about the volume she is doing you are going to have to do a set arms day.... Otherwise you'll have to cut it down a little.

 

[BulkMeUp]

lol there's like no beaches around me anyways - there's like one or two , but it's not like a beach beach ,where you go there and theres tons of people all shirtless swimming , picknicing etc. There's usually like one family or two people there

Really? theres like plenty here. But most you have to drive to. But they are not seaside beaches as ontario is not at a sea side as you know. Just lakeside beaches. There is a nude one on the downtown island. But mostly old trolls, i'm told.

That's why I want to see this recomp through , and see how I look then go from there .. I'm tryign to do this for as long as possible , but I know there's NO WAY I can get down to 6 % bodyfat doing a recomp! maybe 8-9% .. but anyways so I'm gonna go for as long as possible , holding my weight , and adding some size to my arms / width while losing some fat. Then after that I think I'm gonna hve to go on a MINI MINI cut to get down to 6% ish , and when I do it'll be VERY slow , to prevent as much LBM loss as possible. I think I can do it though ..

Intead of that, You should work towards building strength and adding mass. Going down would get you to ~129lbs as i worked out. That puts you not far from where you started off at ~122lbs. And as i have mentioned several times, lower bodyweight/mass is not ideal for strenous exercise.

This is why we have been saying eliminate or reduce the cardio and focus on growing (similar advice to those on those links). But near the beginning of this bulk, you signed up for step classes and did lots of cardio. You should have done that now, during the recomp, when it is more needed.

I know I can't spot reduce piss me off LOL.
But I know the last places I'm gonna lose my fat are gonna be my tummy / chest / inner thighs as these are the places I'm most prone to hold my fat ..
but hopefully things will look good If I can stick through the recomp and hopefully get below 10% through it ..

Firstly you need to get over your body image. Find a body shape that you like and make it your goal. One that you would be unashamed to take your shirt off at the beach. Shania twain and the like dosent count as that will NEVER happen So dont waste your time chasing an impossible dream. Find a goal and work towards it. If you goal is to be 'smaller' that is not right. Those cheat pains and the like will be back.

My bodies really weird .. before all this , I was a mesomorph really bad , now all of a sudden I'm an ecto
ya I know .. it'd be soo easy for me to lose weight .. I'm full just eating 2000 calories a day , not to mention I kinda like feeling hunger pangs so cutting is soo much easier for me

As Emma explained, since you are growing, you need the food/cals. You shouldnt go on hunger pangs. Not good for your growth. Physically and mentally.

 

[BulkMeUp]

I trolled your journal and picked some exercises as examples to compare. Now as you know that you need to increase reps and poundages to stimulate growth. If you dont, then all those excess cals will get stored as fat. You will neither put on mass nor strength.

However you are very keen on your cardio stuff and holding back on the weight training as you have it constantly in your mind that 'i dont want to be big'. This is not helping. Just look at the figures. They are almost identical. The number speak for themselves. You MUST progress in your routine to see growth.

Mind muscle connection is not the only thing required. You also need a mental desire to get bigger and stronger. If you have it in your mind that you dont want to get bigger (which you admitted that you do) then that WILL transalate to your wo's and the wo will suffer. As you ARE consiously or unconsiously holding back even though you think you are trying hard.

June 5
Training -Chest + +
Decline Bench Press - *45lbs* 1x12 , *95lbs* 3x8 , 1x7
Cable Flys - *10lbs* 1x12 , 1x10 , 1x9
Incline DB Press - *25lbs* 1x9 , 1x7 , 1x6
---------------------------------------------------------------
July 3
Training -Chest + +
Decline bench press - *45lbs* 1x12 , *95lbs* 3x8 , 1x6 (think my grip was too wide)
Cable Flys - *10lbs* 1x12 , 1x9 , 1x7
Incline Press - *25lbs* 1x9 , 1x8 , 1x6

March 27
Training - Back / Bi
Wide Grip Lat PUlldown - *80lbs* 1x10ish .. this was jsut a really bad set , 1x6 + 1 cheat only felt this in my Lats , *70lbs* 1x8 3/4 left part of the bar was messed up it wasn't cenetred or something , 1x10 3/4

--------------------------------------------------------------------
May 19
Training -Back + Bi in the AM , step class in the PM
Wide grip lat pulldowns - *80lbs* 1x9 , *70lbs* 2x12 , 1x10 , 1x9 .. reduced

 

[Tom_B]

Yeah - I know I did... But I don't think it is a good idea for you anymore.

Did you also notice that Adrian has also lost a few pounds since starting cycling? And did you already notice that he is a fully grown adult male?

Well - you are growing. You are a teenager - you NEED good, healthy food to allow you to finish growing and developing. You don't know what effect carb cycling will have on this and without really good reason for you to restrict your carbs at this stage you just shouldn't do it!

Plus - you have already dropped down to 137 pounds... So you start cycling and I can imagine that you will get down to 130 in a very short amount of time. I know you wouldn't mind this - but I would and I couldn't feel happy in myself knowing I helped you in ruining your body and your health.

okay ... no cycling.

12-13% is probably not far off... But you said the pictures were bad - so it is hard to say.

Well I think they look HOT from the front... They are starting to get an excellent shape to them...

I'll try and get better pics up .. just not today as I'm feeling icky .. well if I start feeling better maybe I will see if Sarah can do some tonight though ..

You have to work your entire body to a certain extent tom - you will not get strong back width without also developing your thickness... and you need to balance your back strength with chest strength.... and there is nothing worse than a guy with a BIG back and skinny little legs..

At this stage you should just work your entire body hard and heavy...

Well I really don't want to gain any more weight. So basically I have this little time during this recomp to add a few more pounds to my arms / width. I don't want to progess weights for other bodyparts so I can really focus on adding that muscle to my arms / width. But i'll start increasing back thickness , if they go hand in hand ... just no more for chest / legs. These two things grow quickly on me , so if I started increaseing weight for them I can guarntee you there just gonna get larger while my arms / back width stay the same and that'll make matter worse for me.

If you want to do strength training/oly lifting you are going to have to get your body STRONG and you will have to have a certain amount of mass on you to do this. Sure, you don't need to be HUGE - but you will need to be heavier so you have the muscle tissue to get those weights over your head.

If you don't you'll only hurt yourself.

Well I'm gonna give it a shot later down the road .. if I find I'm really really passionate about it and it's the thing for me , then I'll do what it takes .. but not untill then ..

 

[Tom_B]

If you read the reasoning behind her split:

I did .. but I have yet to see anygirl on this board so 14 sets for thier biceps , then another 14 sets for their triceps ON TOP of doing a back / chest workout TWICE a week. Didn't know girls could get away with doing that much .. but from the looks of her pictures it's working for her.

You are not doing HEAPS for arms - so I would say it is a combination of not enough calories an more time needed dedicated to them.

k, hopefully I can fix this ..

I have said it before and I'll say it again - you suck at routines!

LOL yes , yes I do!

Don't split your shoulders like that - as it said in the article, upper body will work shoulders indirectly, so they need very little direct work.

lol ok .. I jsut found they weren't getting enough work for me

If you really want you could split your back workout... So what about something like:

Sun - Chest + Horizontal back work
eg:
1-2 warm up + 3-4 working sets - Flat BP (5-8 reps)
1-2 warm up + 3-4 working sets - T-bar row/seated cable row (5-8 reps)
2-3 sets - Cable Fly, decline flyes or dips (8-12 reps)
2-3 sets - One arm DB rows (8-12 reps)
2-3 sets - Face-pulls/high cable v-bar row (8-12 reps)

Ok , umm for the flat BP can I switch that for a decline bench press??
Then for the cable fly, decline flys or dips , can I make that an incline DB press??
And for the one arm DB rows can I make that an V-bar pulldown on the floor?

Mon - Quads + Shoulders
eg:
2-3 sets - LIGHT overhead squats (have to get used to these if you want to oly lift)
3-4 sets - Squats (5-8 reps)
3-4 sets - Seated DB press (5-8 reps)
2-3 sets - Step-ups/Ext (8-12 reps)
2-3 sets - Lateral raises/up-right rows (8-12 reps)

Sounds like fun Can't wait to try overhead squats!
Just can I do 2 sets of step-ups and one set of Extensions??

Wed - Arms + Vertical back work
eg:
1-2 sets - Negative/assisted pull-ups (stop before failure - use as warm-up)
3-4 sets - Wide Grip Lat Pull down (5-8 reps)
1-2 sets - Straight arm pull downs (8-12 reps)

3-4 sets - DB curls (5-8 reps)
3-4 sets - Close grip bench press (5-8 reps)
1-2 sets - Preacher curl/Seated incline curls (8-12 reps)
1-2 sets - Tricep push down/Rope pull down (8-12 reps)

Ok , just can I switch the tricep push down for bench dips??

Fri - Hammies/Glutes + abs
eg:
1-2 sets warm up + 3-4 sets - SLDLs (5-8 reps)
2-3 sets - split squats (8-12 reps)
1-2 sets - Glute-ham raises (just before failure each time)

2-3 sets - one ab exercise
2-3 sets - another ab exercise

For my abs I normally do 3 sets of one exercise , 3 sets of planks , 3 sets of swiss ball bridges .. usually all superseted , this fine?

But it is a little "messy"....

LOL that could be the reason why I like it so much

Something like:
Sun - Chest + back (both width and thickness)
Mon - Quads + Shoulders + abs
Tues - Cardio
Wed - Arms + Pull-ups (only)
Thurs - Cardio
Fri - Hammies/Glutes + abs
Sat - OFF

Could also work.

Hmm Well I like the first one better ..

**sigh**

OK - What about:

Sun - Chest + Horizontal back (400g carbs)
400g carbs
180g protein
55g fat
TOTAL = 2800 cals

Mon - Quads + Shoulders (400g carbs)
400g carbs
180g protein
55g fat
TOTAL = 2800 cals

Tues - Cardio (400g carbs)
400g carbs
180g protein
55g fats
TOTALS = 2800 cals

Wed - Arms + Vertical back (600g carbs)
600g carbs (5 x lean mass)
150g protein (1.25 x lean mass)
35g fat (0.3 x lean mass)
TOTAL = 3300 cals

Thurs - Cardio (300g carbs)
300g carbs (2.5 x lean mass)
180g protein (1.5 x lean mass)
55g fats (0.5 x lean mass)
TOTALS = 2400 cals

Fri - Hammies + Glutes + abs (400g carbs)
400g carbs
180g protein
55g fat
TOTAL = 2800 cals

Sat - OFF
Treat day (at least AIM for 2400 cals... PLEASE)

I can make my 300 carb day on tuesday if it would be better .. I'll jsut deal witht he bloat the next day if need be. Well this is assuming I can get 600G of carbs in me .. but I think I can .. it'll be hard. But basically jsut add some more oats for my pre workout shake , add some more oats and juice to my PWO shake and then add 1/2 a cup of oats to 3 other meals ..but if you really don't want me too , I won't.

 

[Tom_B]

Really? theres like plenty here. But most you have to drive to. But they are not seaside beaches as ontario is not at a sea side as you know. Just lakeside beaches. There is a nude one on the downtown island. But mostly old trolls, i'm told.

Ya .. not alot of beaches , and there usually deserted , no on erally goes to them. They usually consist of 3 picnic tables , stairs down to the beach part and the just a whole lot of open land ..
lol damn old trolls taking up room for the younger / hotter people

Intead of that, You should work towards building strength and adding mass. Going down would get you to ~129lbs as i worked out. That puts you not far from where you started off at ~122lbs. And as i have mentioned several times, lower bodyweight/mass is not ideal for strenous exercise.

I know ..

This is why we have been saying eliminate or reduce the cardio and focus on growing (similar advice to those on those links). But near the beginning of this bulk, you signed up for step classes and did lots of cardio. You should have done that now, during the recomp, when it is more needed.

I'm only doign cardio twice a week which is not much ..
I also didn't have a choice for the step classes. It was either sign up then and learn how to do step classes or wait untill next year. See the step classes I signed up for where BEGINNER step class , it's not a normal class , then have it like 1 - 2 times a year , just to teach people how to do the step moves. Then after that you move on to EZ step classes which is a regular class and is what I'm in now. Well was .. but now that they switched the classes around I'm in normal step classes for only 30 minutes though.

Firstly you need to get over your body image. Find a body shape that you like and make it your goal. One that you would be unashamed to take your shirt off at the beach. Shania twain and the like dosent count as that will NEVER happen So dont waste your time chasing an impossible dream. Find a goal and work towards it. If you goal is to be 'smaller' that is not right. Those cheat pains and the like will be back.

I can't find a body shape to make my goal , as ANYONE i choose isn't gonna happen and it'll jsut leave me dissapointed. I need to get use to my body , not dream about others .. I'm starting to work at this, and imagine how MY body can and will look ..

As Emma explained, since you are growing, you need the food/cals. You shouldnt go on hunger pangs. Not good for your growth. Physically and mentally.

I know .. I rarely ever fell hunger pangs .. I only get them if It's been like ~4 hours apart from one of my meals .. but for the msot part my meals are always 2 - 3 hours apart .. like today since I slept in there gonna have to be 2 and a half hours apart kinda gets filling.