And so it begins.....

[Soopastank]

I've been reading and researching on this forum for the last month or so and have come to the point where I believe I can start tracking my progress here. I've learned a lot from searching and reading various post on this forum. Its given me the knowledge and motivation to workout/eat properly to get my body to look the way I want it too. I know that i've still got alot to learn...hopefully I can get some help from all you great folks! So as far as the stats:

23 M
5 9"
163
Body fat % ?? (guessing around 20-25% looking at buying a Fat% measurer)

Current Goal: Maintain/Raise Current strength while cutting body fat down to 16-18%

Long term: Get up to 170-75 lbs with 12-15% body fat.

Routine:
Mon - Chest/ Tri's
Tue - Back/ Bi's
Wed - Cardio (20-30min)
Thur - Shoulders/ Legs
Fri - Chest,Tri,Back,Bi and Cardio (HIT)
Sat - Rest
Sun - Basketball/Rest

Diet:
1700-1800 Cal
225gr Protien
175gr Carbs
50gr Fat

If anyone see's something that will need to be adjusted..Please post!!!
I'll begin my journal tomorrow...again if you see anything that needs to be adjusted let me know!

Beginning Pics - AUG 21 2003

front

back

front flexed

back flexed

[Jackal]

You look a lot lower than 20-25%...Id guess your already at 15%.

[Gohan]

your definately not in the 20% body fat range. I prefer to keep to a once a week per body part workout. I am so sore the following days after i don't think i would be able to fit in 2 workout in the same week for any particular muscle.

[Soopastank]

Originally Posted by Gohan316

your definately not in the 20% body fat range. I prefer to keep to a once a week per body part workout. I am so sore the following days after i don't think i would be able to fit in 2 workout in the same week for any particular muscle.

Gohan316,Jackal - Im sure this differs slightly from person to person..but whats the average body fat % of someone thats cut enough to see muscle definition? I normally don't end up very sore after my workouts, I feel a little tight the day after but normally not sore. Am I not working out hard enough? Im pretty active and have been lifting on and off for the last few 2-3 months (more off than on)..in the beginning I remember being sore but that stopped after the first couple times.

[Gohan]

to see muscle definition (abs in particular) im' sure you have to be under 10% body fat. As for your other question i get sore after every workout that i believe i put everything i have in me in to the workout. You can allways tell when and after a workout if you are really putting everythinhg you have in you into the workout. Some people don't use soreness at a side effect as a good work out, but that's just how it works with me. Your no where near 20% body fat though.

[gregc]

Pictures don't show up for me...

[Jackal]

It doesnt matter if you get sore after a workout... For me i just go by weights and reps....If i can do more weight/reps than my last workout it is considered a good workout...

[Soopastank]

Originally Posted by Jackal

It doesnt matter if you get sore after a workout... For me i just go by weights and reps....If i can do more weight/reps than my last workout it is considered a good workout...

I am seeing strength gains..I also go as close to failure as possible..(I have no spotter) so hopefully I will still continue to grow this way.

[Soopastank]

My first day off of the week. No class and no work! Got me a good 9 hours of sleep.

Breakfast: Oatmeal and also took my vitamins. (I need to go grocery shopping..no fruit or milk in the house)

Snack: Protien Bar

Lunch: 6 inch Subway Club on wheat. No mayo and no cheese.

I've ran a bunch of errands today. Went with the wife and bought some new stuff for the house at Ikea. Bought some clothes, new running shoes and some grocerys. (All healthy stuff!) Lots of tuna, eggs, lean steak, chicken breast, fruit, salads, lettuce, bread, milk and OJ.

snack: roasted chicken and small scoop of rice

*Worked out here at home*
Incline Bench 115X10 - 125X8 - 135X6
Flat Bench 135X10 - 145X8 - 155X6 - 155X4
Dips - 15 - 15 -15
Bent over rows
Chinups

Dinner: Protien Shake

[Trias]

Looks like you're getting into it. Keep it up m8ty!

Looks like you're starting from a pretty reasonable body. The website below gives you a really rough fat percent estimate.

http://www.he.net/~zone/prothd2.html

[Soopastank]

Man after my first day i've already slacked off...(with posting here anyway.) I've been real busy working on my car and work so I haven't gotten a chance to go on. I didn't neglect my workout and diet though! Oh yeah...I got to weigh myself on one of those body fat scales. 160lbs at 12.1% BF. The scale also has you type in your goals and gives you a breakdown on what you should weigh at your % listed and how much of it will be fat. I put 8% as my goal. It stated I should weigh around 152 once I reach my goal. Im pretty stoked that I have a way of tracking other than my scale at home. Which has me at 155lbs...hmmm

Well back to business...

Breakfast - Ham sandwhich with mustard on wheat bread. I also had a yoplait noruish? (some yogurt drink thingy)

No midday snack today..shame on me

Lunch - Polish dog with mustard and saurkraut(sp?)

Snack - Protien shake

Workout - Shoulders and jumped rope

Snack - tuna on 2 slices of wheat

Dinner - Grilled Chicken Breast and a salad

Totals: Cal(1798) Fat(41) Carbs(111) Pro(239) *according to www.fitday.com*

[Soopastank]

Breakfast - 3 slices of ham on wheat with mustard and a glass of milk

snack - peanut butter and 2 slices of wheat

Lunch - 3 slices of ham on wheat with mustard and a protien bar

snack - 1 slick of roundtables supreme pizza and a kfc chicken wing (tasted so good...lol..)

workout - Did Biceps and a little back. Also did cardio (15 minutes on treadmill)

snack - tuna on 2 slices of wheat

Man I can't believe how tired Im getting from school and work.....

7:00 am Get up
8:00 am First Class
1:20 pm end of last class
2:00 workout
3:30 go home and get ready for work
4:15 till 9:15 work
then the last part of the night is homework or rest...I can't wait till I graduate!

[Soopastank]

Talk about slacking off...(with posting anyways)

8am Breakfast:
Bagel w/ fat free cream cheese
Protien Shake

11am Lunch:
2 Turkey Sandwhiches on Wheat with mustard

2:30pm workout: Chest
Incline Bench: 135X8 135X6 135X5 135X4
Flat Bench: 135X10 145X4 145X2 145X2 (I think I wore myself out with incline tri's were gone)
Butterfly Machine: 70X10 80X10 90X6
Decline: 135X10 135X10 135X8 135X4
Decline DB flys: 40X10 40X10 40X10
Dips: BodyweightX10 BodyweightX8 BodyweightX5

3pm Snack:
2 chicken breast
small salad

6pm Snack: protien bar

9:30pm:
chicken breast + small salad
protien shake

Totals - 1780 cal, 48 fat, 104 carbs, 198 protien

[Soopastank]

7am Breakfast -
Bagel w/ fat free cream cheese
Banana
Protien Shake with Milk

11pm Lunch -
Salad
Tuna Sandwhich on Wheat

1pm Snack -
Tuna Sandwhich

Workout (Back)
Don't really know the names of the excercises
Here are the ones I know
Bent Over Rows
Cable Rows (Wide grip and Narrow)
Lat Pulldowns
Pullups

I also did some cardio...HITT

3pm Snack -
Banana and Protien Shake

6pm Snack - Baby Carrots (8)

9pm Dinner - 2 chicken breast and small salad

Totals: CAL - 1751 , FAT - 38, CARB - 137, PRO - 213

[Soopastank]

7am Breakfast:
Peanut Butter Sandwhich
Protien Shake

10am Snack:
Carrot Sticks

11am Lunch:
Tuna