Ch0r's Muscle Making Journal

[Ch0r]

So I guess here it goes, the fitness journal that will finally pack on the muscle by next summer. That's my goal anyways, to be packing some serious muscle for next summer. Seems realistic to me, that is pretty far away!

Info:

• 17 Years Old
• 157 lbs
• 5'10

Fitness Goal:
Ultimately to look great and feel great. This invovles bulking and cutting obviously, so I'll start with bulking first.

Routine:
Cursor's 3-Day Split

Diet:
Not 100% set yet but close. (Only like two people responded to my post. Feel free to check it out!)

Today's News:

Actually worked out my legs yesterday. Really sore today, I can barely squat. Good stuff. Woke up and ate 2 egg yolks with 4 whites on 2 9-grain bread slices. I was actually planning on only one yolk, but one accidently slipped in there. Ate some cottage cheese. Went out to eat for lunch, ordered a water and a small caeser salad. In the afternoon I had an open-faced chicken sandwich on my george forman with creamed peas. (Normally not creamed I know, but my grandma made them and they were good!) Dinner was potroast (with all fat cut off), carrots, potatoes, and tomatoes.

Overall I felt like I ate healthy, but I definately need to keep track of calories. With my stats I'm gonna try for 2000 calories to start with, and go from there, unless anyone else has some advice that would be closer to my caloric intake. I have a really nice food scale I'll use tomorrow. Actually, it's the Cursor-recommended one. Workout tomorrow most likely.

[Ch0r]

Day 1

Just woke up, and really hungry. Going to cook some food now. Since I've started on my program I've been starving when I wake up. I ate some cottage cheese last night before bed. Maybe I'll have to figure out a better pre-bed plan.

[Meal 1] Breakfast: 11am
9-grain bread - 2 Slices
large egg whites - 3
large egg - 1
Milk - 8oz
Oatmeal .5 cup
Banana 6oz

Totals:94c 45p 15f 691cals 11g fiber
54%c, 26%p, 20%f

Let me get this right, you subtract the fiber from the carb count right? Since it's not digestable... Doing so I get 691. But I took the calories from the nutritional info on the package. I'm missing something? Close enough really I think. That breakfast seems like it worked out nicely. Maybe a bit calorie heavy, we'll see at the day's end.

Workout: 12:15pm - 1pm

Pretty good overall. Still really sore from last workout on the legs, and my body is still getting used to working out again. Man, it feels good walking out of the gym tho! Oh yea - added 3x10 weighted crunches on the machine. My new favorite excercise!

[Meal 2] PW-Shake: 1:30pm
Cursor's strawberry/Banana/Applesauce shake

Totals: 39p 80c 04f 512cals

This shake is rediculously good. Got to remember to pick up non-cimmonon applesauce, it's all I had but I know it's got extra sugar and whatnot. Wonder if I should have got the shake in my system faster? 30 min isn't that bad is it?

[Meal 3] Afternoon: 4:00pm
Open-faced chicken sandwich, a peach, and Myoplex

Totals: 11f, 52c, 89p, 663 calories, 4g fiber

Definately too heavy on the protein on that meal, didn't realize how much protein was in the myoplex. I also hope I didn't wait too long being the shake and the meal, but then again the shake had real food in it too. I know that just a whey shake wouldn't cut it for 3 hours, but I think maybe this would. I'll eat my third meal earlier next time. Hopefully I can round it out overall. On a side note feeling really good about how much fiber I'm getting and the fruits and veggies I've been able to put in my diet.

[Meal 4] Dinner: 8pm
Open-faced tuna sandwich, mixed nuts (lightly salted), and squash

Totals: 17f, 24c, 38p, 400 cals, 4 fiber

Pretty good meal. Going to become a premium member so I get that awesome spreadsheet to keep track of stuff on. I could make my own of course, but might as well support the site, right?

[Meal 5] Pre-Bed: 10:30pm
6oz green beans (fresh from my garden!) and 3oz cottage cheese (woulda had more but ran out.)

Totals: 2f, 11c, 12p, 120 cals, 6 fiber

An overall good day. Hopefully as I get more experienced at this I can spend less time in the kitchen. Today revolved around food.

Overall Totals:
18%f - 44%c - 39%p - - 25g fiber - - 2386 Calories

[abarlament]

If you stick with it I think you will have great results. Good luck man.

[Klinger]

Diet looks good - I see you are stacking your calories around your workout, which is the way to go.

Let's see some details on those workouts, too. That way you can get some feedback on your routine. :

[Ch0r]

I'm debating on guerilla cardio or not. On one hand I want to gain the most muscle possible, but then I also want to be as fit as possible too. I think I'm not gonna do it till cutting time. Sound reasonable? Klinger, in my first post I stated that I'm using cursor's 3-day split. For starters, at least. What day would be best to put weighted ab stuff, and I should give them a week to recover like everything else correct? I'm not gonna have the PW-shake today since I don't work out obviously, so hopefully I can fill those carbs some other way.

[abarlament]

Try doing guerilla cardio at the start of the week. Once a week, then build up your fitness level to accomidate more sessions.

[Ch0r]

Day 2
Hmm...aren't those calories I'm burning that I could be using for gaining muscle? Or you think I'll be ok with my current caloric intake? My split is tuesday-thursday-saturday...so I'm thinking cardio on either sunday or monday.

[Meal 1] Breakfast: 11am
9-grain bread - 2 Slices
large egg whites - 3
large egg - 1
Milk - 8oz
Oatmeal .5 cup
Banana 6oz

Totals:94c 45p 15f 691cals 11g fiber
54%c, 26%p, 20%f

Only thing I changed was I drank water and put milk in my oatmeal instead of visa-versa. I needed the same amount of milk in my oatmeal that I was drinking, so i flip-flopped that to make it taste better.

[Meal 2] Lunch: 1:30pm
9-grain bread - 2 Slices
Chicken - 4oz
Peaches - 4oz
Milk - 8oz

Totals: 8f, 51c, 36p, 420cals, 5g fiber

Trying to make up in complex carbs for all those simple carbs in the PW-shake, although calorie variation is good right?

[Meal 3] Dinner: 5:20pm
1 whole chicken stuffed pita

Totals: 16f, 54c,44p, 536 cals, 5g fiber

Totally didn't try to make dinner so late, but I couldn't easily do anything about it. I went to the store and spent $35 dollars on ingredents to make the cursor bread, but that ment that I couldn't start preparing dinner till 4. Chicken-stuffed pitas take like an hour to make.....and then everyone called and stuff so anyways I just need to remember to prep earlier. On a positive note I have 4 1/2 pita's left in the fridge ready for consumption!

[Meal 4] Not Sure: 9:30pm
Grilled Chicken at Dairy Queen

Totals: 16f, 26c, 22p, 340 cals, 2g fiber

This definately wasn't planned. I was with some buddies and then all the sudden they decided for ice cream. Realizing that I'd miss meal 4, I made the best of the situation, although definately not what I wanted. Don't think it ruined the day though.

[Meal 5] Pre-Bed: 12pm
1 cup 1% cottage cheese and green beans

Totals: 3f, 16c, 28p, 203 cals, 4g fiber

Overall Totals: 24%f - 44%c - 32%p -- 27g fiber -- 2190 calories

Looks like carb totals are the same, protein and fat just swapped. The Dairy Queen messed stuff up, but it actually turned out not to be too bad. Well, more fat on non-workout days is better than workout days right? I know I need more quality fats, which I would have had except for dairy queen. Don't think it's anything that should really hurt my progress tho. At least I didn't eat like KFC or something. I'll try to up the carbs a little over fifty and take the fat down to maybe 20%. All in all, good considering I've been making meals up completely off the top of my head.

[Ch0r]

Day 3
[Meal 1] Breakfast: 11am
9-grain bread - 2 Slices
large egg whites - 3
large egg - 1
Milk - 8oz
Oatmeal .5 cup
Banana 6oz

Totals:94c 45p 15f 691cals 11g fiber

Gonna hit up the gym shortly...I'll report back on the results.

Workout: 12:15pm

B - back, traps & triceps
lat pull-down, cable (seated) 3x6 - 90lbs
back row, cable (seated) 3x6 - 90lbs
triceps extension, dumbbell (lying) - 20lb dumbells
triceps press, zbar (lying) - 3x6 - bar (how much lbs is a zbar?)
traps shrug (standing) - 3x6 - 105lbs
weighted ab crunch on machine - 3x10 - 20lbs

I was doing back rows, and some guy who worked at 24hr fitness is like keep your back straight...wtf is that? From exrx.net you definately bend your back when you do these correct? Guess he didn't know what he was talking about...need to up the intensity next time didn't feel like I gave everything I had. Don't work out again till tuesday, so guerilla cardio for tomorrow or monday sounds good.

[Meal 2] PW-Shake: 1:20pm
Cursor's strawberry/Banana/Applesauce shake

Totals: 39p 80c 04f 512cals

[Meal 3] Lunch: 2:45pm
9-grain bread - 2 Slices
Chicken - 4oz
Peaches - 4oz
Milk - 8oz

Totals: 8f, 51c, 36p, 420cals, 5g fiber

[Meal 4] Dinner: 6pm
Sprouted Wheat Bagel with chicken, a salad, cucumbers, and peas.

I was at work, and even though I work at a grocery store we don't have any "healthy" bread you can buy just like two slices, so I had to buy the best thing I could, even tho bagels still have a lot of sugars.

Sprouted Wheat Bagel 1f, 54c, 9p, 2g fiber (estimated)
cucumbers/peas/salad 0f, 20c, 0p - (total estimate)
Chicken 3f, 6c, 27p (exact - ha I cut out the label)

Totals: 4f, 80c, 36p, 500 cals, 8g fiber

[Meal 5] Pre-Bed: 9pm
1 cup cottage cheese, 2 cups brocolli
**- 1.5 oz lightly salted nuts **-edit - noticed daily fat totals were way low and ate some nuts really fast.

Totals: 25f, 29c, 48p, 477 cals, 16 fiber

Amazing how only 100 cals (the brocolli) makes you so full. Fiberous veggies = good.

Overall Totals: 19%f - 51%c - 31%p -- 40g fiber -- 2600 calories

Ideally the nuts would have been in meal 4, and calorie count would have been lower but the bagel messed things up.....still more than reasonable in my opinion though.

On a side note, I've had a ton of energy since I've started my diet!

[Ch0r]

I was reading through some previous posts, and I was wondering if meal #1 needs to be changed on days that I don't lift? Although I wouldn't be weight lifting after I ate the first meal, I still would have all day where I would need energy. So far I've felt full of energy all day, so I guess I shouldn't fix what's not broken? Just afraid I might be getting too much food at breakfast, but I finish it without problems and it feels right.

[Ch0r]

Day 4

[Meal 1] Breakfast: 7:30am
9-grain bread - 2 Slices
large egg whites - 3
large egg - 1
Milk - 8oz
Oatmeal .5 cup
Banana 6oz

Totals:94c 45p 15f 691cals 11g fiber

[Meal 2] Lunch: 11pm
1 whole chicken stuffed pita

Totals: 16f, 54c,44p, 536 cals, 5g fiber

[Meal 3] Afternoon: 2:30pm
Arby's Market Fresh Chicken Salad

Totals: 44f, 92c, 26p

...hate 8 hour shifts...wouldn't be so bad if my store wasn't so busy...arg, upset about this meal, but unfortunately I didn't have the nutrition info about this prior to making my order. Well, at least it wasn't a binge. I like what I'm eating, it's just so hard with being so busy sometimes.

[Meal 4] Dinner: 8pm
9-grain bread - 2 slices
tuna 2f, 0c, 26p - 4oz
corn - 5oz
(I did have a small chocolate, it was a gift from my mom.)
2f, 32c, 5p

Totals: 8f, 68c, 39p, 500 cals

Time between here is a big problem, but I really couldn't take a break because of how busy we were today. ( I was at work from 12-8)

[Meal 5] Pre-Bed: 11:30pm
4oz cucumber - 4c
1/2 cup cottage cheese - 2f, 5c, 13p

Totals: 2f, 16c, 13p, 134 cals, 2 fiber

....man my family needs to go shopping...running outta stuff
This was probably the worst day so far, work really messes things up, let's see how those overall totals came out. BTW switching to the 6-meal spreadsheet for quickness and ease of use.

Overall Totals:
22%c - 43%p - 34.7%f -- 3008 cals -- 18 fiber

[Ch0r]

Day 5

B-Fast: 9:30am
100% Wheat Bread - 1 ea
100% Wheat Bread - 1 ea
1% Milk - 8oz
Oatmeal - 4oz
Banana - 1
Egg - 1
Egg White - 4

Guerilla Cardio

Nothing too suprising here, thought I was gonna die, etc, what everyone else says. I knew I wasn't running that fast during "sprints" on the 7th and 8th times through, but I pushed, so it works for me. Didn't feel like I could do anymore when I was done.

11:30pm
1/2 Chicken-Stuffed Pita

2:30pm
Pevely 2% Milk
Grilled Chicken Caeser Bowl
Grilled Chicken Caeser Bowl

6pm
Mixed Nuts- L/S - 1oz
100% Wheat Bread - 1 ea
Carrots - 2oz
Celery - 1oz

9pm
Tuna - 6oz
Carrots - 1 1/3 cu

Overall Totals: 32.2%p - 44.4%c - 23.4%f -- 2037 cals -- 29g fiber

[Ch0r]

Day 6

Good workout today, post about it when I copy today's meals over from excel.

9am
100% Wheat Bread - 1 ea
100% Wheat Bread - 1 ea
Egg White - 4
Oatmeal - 4oz
1% Milk - 8oz
Egg - 1

Workout: 10:30pm-11:30pm


C - quadriceps, hamstrings, biceps & calves
quadriceps squat, barbell (standing)...................4x7.....115lbs
hamstrings deadlift, barbell (standing, stiff-leg)....4x7.....95lbs
biceps curl, zbar (standing)..............................4x7.....10 lbs
biceps curl, alternating dumbbell (seated)...........4x7.....20lbs
leg press............................................. .........4x7.....135lbs


Light on squats and deads to make sure I got proper form. Felt good about everything else.

12pm
PW-Shake: Straw/Ban/App


2pm
100% Wheat Bread - 1 ea
100% Wheat Bread - 1 ea
Tuna - 6oz
1% Milk - 8oz
Green Olives - 15 ea


5:30pm
Dirty Rice - 3oz
Chicken Strips
Lettuce - (not gonna bother w/pcf on it)


9pm
Cottage Cheese - 1cu
Mixed Nuts L/S - .5 oz
Brocolli - 16oz

Overall Totals: 37.2%p - 39.3%c - 23.6%f -- 2292 cals -- 26g fiber

[Ch0r]

Day 7

6:30am
100% Wheat Bread - 1 ea
100% Wheat Bread - 1 ea
Egg White - 4
Oatmeal - 4oz
1% Milk - 8oz
Orange Juice - 8oz
Egg - 1

616 cals


8:30am
100% Wheat Bread - 1 ea
Peanut Butter - 2Tbsp.

278 cals

^^^This is eaten in class where were not supposed to eat, so it needs to be fast. Also, I thought the fat would help it take longer to digest?


11:30am
100% Wheat Bread - 1 ea
100% Wheat Bread - 1 ea
Italian Chicken - 3oz
Apple - 7oz

349 cals

Normally I would have eaten at 2:30pm, but I unexpectedly had to stay after to change my schedule around. First day of school and stuff....

3:30pm
Tuna - 6oz
100% Wheat Bread - 1 ea
100% Wheat Bread - 1 ea
Dirty Rice - 3oz
Banana - 4oz

672 cals

Think this one's a bit big, woulda been fine if I wasn't so starving from trying to get my schedule changed. Normally the eating times should go (6:30, 8:30, 11:30, 2:30, --home)

I sit on my rear all day at school, so even though some of these meals seem a bit small, as long as I'm hitting like 2200 cals I guess I'm pretty good? Working on making cursor bread, but the first batch turned out like footballs (and my grandma even helped me , shes very experienced at making breads with yeast). Oh well, she said she'd try making it, but doing something different with the water, hopefully it works. Lots of bread, which is the reason I brought this up in the first place...

[Ch0r]

The Week in Review

Day # Protein Carbs Fat Fiber Calories

day 1 223.0 261.0 49.0 25.0 2377.0

day 2 175.0 241.0 58.0 27.0 2186.0

day 3 204.0 334.0 56.0 35.0 2656.0

day 4 167.0 324.0 85.0 18.0 2729.0

day 5 164.0 226.0 53.0 29.0 2037.0

day 6 213.0 225.0 60.0 26.0 2292.0

day 7 217.0 217.0 59.0 45.0 2267.0

w e e k l y t o t a l

Protein Carbs Fat Fiber Cals
1363.0 1828.0 420.0 205.0 16544.0

d a i l y a v e r a g e

194.7 261.1 60.0 29.3 2363.4

% 33.0% 44.2% 22.8%

[Ch0r]

Day 8


6:30am
100% Wheat Bread - 1 ea
Oatmeal - 4oz
1% Milk - 8oz
Egg - 1
Egg White - 3
100% Wheat Bread - 1 ea

8:30am
100% Wheat Bread - 1 ea
Peanut Butter - 2Tbsp.


11:30am
100% Wheat Bread - 1 ea
100% Wheat Bread - 1 ea
Italian Chicken - 3oz
Banana - 6"
Pizza - 1/12


1pm (Snack)
Watermelon - 10oz
Brown Rice - 3oz
FF/Plain Yogurt - 1cu
Optimum 100% Whey - 1sc


3:30pm
100% Wheat Bread - 1 ea
100% Wheat Bread - 1 ea
Tuna - 6oz


6:30pm
Grilled Chicken Caeser Bowl
Cottage Cheese - 1cu


9:30pm
Pevely 2% Milk



d a i l y t o t a l s

33.4%p 42.1%c 24.5%f

Didn't workout today because I pulled a muscle in my arm.