Givasums Goals, Advice Welcome.

[givasum]

This journal is to help me monitor my progress. Hopefully many of you will continue to critique my plan. ADVISE IS WELCOME

STATS:

Age: 35
Height: 6'-0"
Weight: 172 lbs.
Arms: 15"
Chest: 40"
Waiste: 33"
Legs: like twigs
Bodyfat: 13.2%

Goal: 10% bodyfat @ 180 lbs. by March 1st
8-9% @ 185-190 lbs. by May 1st

Plan Basics:

Heavy weights low reps. Little to no cardio:

day 1: chest, shoulders, tris
day 2: legs, abs
day 3: off, volleyball
day 4: bis, back
day 5: off, volleyball
repeat

Diet: My flaw! I'm working at it and and do the best I can. Not one for measuring meals, calculating calories,carbs, etc...... I don't eat much, so gaining fat doesn't worry me too much. This is where I could use the advice. Maybe some of you with expertise can estimate my calorie/carb intakes.

Suppliments: MeganMan Vitamins, CLA, Whey, l-glutamine


Todays Journal:

7:00 cereal (honey bunches of oats/skim milk)
24 oz. coffee/fat free cream
vitamins, CLA

8:30 protien shake 70g

9:00 Workout - legs,abs

leg press 230 lbs. warmups 12 reps
270 lbs. 3 sets of 8 reps
calves 300 lbs. 3 sets of 10 reps
machine squats 300 lbs. 3 sets of 8,7,6 reps
hams-leg curls 80 lbs. 3 sets of 9 reps
misc. abs work

10:30 Protien shake 70g
l-glutamine 5g
3 fig newtons

12:30 light 'n' trim turkey/light swiss on weat (light mayo)
2 rice cakes/peanut butter

4:00 1/2 cup pretzels

5:00 Arbys BLT, slice cheese pizza eek: (I know, I know!) Kids birthday:

8:00 protein shake 70g
l-glutamine

[ebon00]

I think 20 lbs of muscle (even if there is some fat) is a lot to ask over such a short period of time. Especially since you're planning to keep your bodyfat low. Other than that, go with the really basic exercises. In your leg workout you use leg presses. Nothing wrong with that really but squats will do more to release GH and will also stimulate more muscles. To gain, work the hardest exercises diligently. That means squats, deadlifts, stiff-leg deadlifts, chins, bent over row or clean high pulls, bench presses/inclines/dips depending on your goals, minimal arm work.

[givasum]

Day off! (FOOTBALL)

9:30 3 egg whites/1 whole egg ham & low fat cheese omallette
2 slices weat toast w/margarine
vitamins, cla, 24 oz. coffee

11:30 protein shake 70g, l-glutamine 5g

2:00 spagetti/meat sauce, salad/ranch dressing, garlic bread

6:00 beef stew (1 cup beef, 4 red potatoes, 1/2 cup carrots)

10:00 ham/low fat swiss, 2 slices wheat bread, 1 cup pasta/cheese, 2 fig newtons, l-gloutamins 5g

6 pack beer Go Raiders!

[givasum]

7:30 protien shake/banana
vitmine, cla, 24 oz. coffee

10:00 orange, 2 rice cakes/pb

12:00 turkey and swiss/light mayo let/tom on wheat
1/2 cup broc.

1:00 workout: Bis/Back

2:15 protien shake
2:30 l-glutamine, banana

5:00 12 oz. steak, potatoes/carrots

9:00 2 rice cakes, protien shake, l-glutamine, cla

[Fudomyo]

You know that rice cakes have the highest GI rating of any substance known to man. 150.

Ever wonder why you see fat people eating them?

[givasum]

What is GI? Guess I'll drop the rice cakes.:confused:

[Fudomyo]

Glycemic Index. Which is how fast it is absorbed by your body. 1.5 times faster than sugar.

[givasum]

Cardio Day

8:15 protien shake, vitamines, cla, 16 oz. coffee

10:00 2 egg whites, slice of lowfat ham, 1 slice of wheat toast

12:30 turkey/light swiss/light mayo,lett.,tomato on wheat
1/2 cup carrots

3:00 banana, lowfat yogurt

5:30 grilled chicken 8 oz., 1 cup pasta, string beans/broc.
2 fig newtons, cla

7:00 apple

7:45 Volleyball

9:30 protien shake

[Fudomyo]

Eat a piece of cheese with that apple.
Eat an apple, and a couple olives/or nuts with that protein shake.

Protein, carbs, fat with every meal. Make it hard on your stomach to digest all that stuff.

[ebon00]

Originally posted by Fudomyo
Eat a piece of cheese with that apple.
Eat an apple, and a couple olives/or nuts with that protein shake.

Protein, carbs, fat with every meal. Make it hard on your stomach to digest all that stuff.

Good advice. Listen to uncle Fudomyo givasum.

[givasum]

Thank you both for all your advice. I'll keep at it.

Does it look like I'm eating good enough? Short of the nuts & cheese, am I eating enough?

I going to try and attach a photo later today to give you a visual.

Thanks again.

[givasum]

photos:

[givasum]

side

[Fudomyo]

You can eat plenty more, at least, if you eat as suggested. Your snacks should probably be meals. Definitely concentrate on post workout nutrition. That's where you'll add meat and not flab.

Post workout shake, and 3 1/2 meals following every hour.

You look good. 20 lbs would be money.

[ebon00]

In order to gain you have to eat more, just like Fudomyo says. Skip the apples or at least eat something with them, preferably some protein (although I will wanr you about mixing fructose and protein, certain emissions may be imminent). There are a lot of sandwiches that I see and I think you'd benefit if you could afford to take half a protein frink with each of them. It's always easier to drink calories.

Your structure looks good (except that you're missing a head ) and 20lbs probably isn't out of reach. I stand by my previous statment that the timeframe is a little too narrow though. Over 1-2 years maybe if you're going to stay natural.

Go for the big exercises, rest as much as you can, and eat voraciously. Most importantly, stick with it. Consistency is one of the real keys to gaining.