Maverick's Journal

[maverick]

background: 24 years old, 6'0", 174 lbs., BF = ~15% (Absolute guess), trying to bulk w/ approx. 2700-3000 calories a day.

Protein/Carbs/Fat/Calories

This is my first stab at serious training. I've lifted the past few winters, but no specific diet or routine, more of a hobby. Now, after heeding the advice of many here, I am going to be using the 5-6 meal diet with a Max-OT-esque workout. Comments, criticisms, suggestions, 2 cents, and random encouragement are all more than welcome.

Today's Meals (Which shouldnt waver much day to day unless I hear otherwise)
8:30 -- 1/2 cup Grape Nuts w/ skim milk, 1 scoop whey protein
29/53/3/360
12:00 -- Mandarin chicken salad, apple
25/29/18/465
3:00 -- Can of tuna, salad with FF Italian Dressing, 3 pieces of beef jerky
45.5/5/2.5/260
6:00 -- FF cottage cheese
13/5/0/70
WORKOUT
7:00 -- 6 oz. chicken breast, 3 red skin potatoes, garlic and 1 tbsp. olive oil
61/35/21/550
8:45 -- 2 bowls of wheaties w/ skim milk, 1 scoop whey protein
34/64/4/570
11:00 -- Grapes
1/28/1/110

208.5/219/50.5/2385

(weight)x(reps)x(sets)

The Workout (Biceps/Back)
BB Curl -- 90x6x2, 90x4
DB Curl -- 45x5x2
Hammer Curl -- 40x6x2
Bentover Row -- 125x5x3
Pullovers -- 50x6x2
Pullups -- 0x5x2

Like I said, any suggestions welcome. Specifically, what's a good before bed meal? I'll probably have an apple/grapes and some FF cottage cheese or oatmeal. I will probably starting purchasing 2% milk for my bulk period and move back to skim when its cut time. Gonna try to increase portions a bit to get those calories in. This eating lots of calories on healthy food thing is hard!!! Hunger is certainly not an issue. Thanks to all the people who don't even know they have helped me so far.

[maverick]

I like this Max-OT workout style, plus the warmup method. I kinda thought that it was bull**** that a warmup style could make me lift more, but I was wrong. I added 2 reps to my bench press on my first set, and 1 rep to the following 2 sets. I may have been able to pull out 6 on my second set, but I had no spotter at home. I never did triceps after a chest workout before, so my skull crushers BURNED. I can usually do 8 @ 80, but my tris were beat. I feel different than the usual soreness the day after, its pretty sweet.

Yesterday (1/25/2005)
Bench Press
warmup (12 x 85, 6 x 115, 2 x 155)
6 x 175
5 x 175
5 x 175

Incline Flies
8 x 40
8 x 45

Decline Press
150 x 8
160 x 7

Close-Grip Press
115 x 8
125 x 6
130 x 6

Skull Crushers
3 x 6 @ 80

Diet went a bit better. I added some chicken and rice for carbs/cals. I still have no appetite for a before bed meal though. Got my 2% milk this morning and I might start adding almonds to my salads. Just shy of my target 2700-300 calories. Any ideas for good, healthy calorie/fat/carb contributions to the diet? I'm not really up to speed on the good fa, bad fat thing. I had that trendy notion that all fat was bad drilled into my head for too long.

8:30 3/4 cup grape nuts w/ skim milk, 1 scoop whey protein [32.5/77/3.5/480]
12:30 garden salad w/ basalmic vinagrette, tilapia w/ veggies in wine sauce, grapes[48.5/26/20/465]
3:15 1/2 chicken breast, 1/2 cup of white rice, hot sauce [28.5/65/3.5/450]
6:00 1/2 chicken breast, 1/2 cup of white rice, korean stir fry sauce [28.5/65/4/480]
9:20 1/2 apple w/ FF cottage cheese [10/26/1/140]
WORKOUT
10:20 2 cans of tuna, 3 red skin potatoes, garlic and 1 tbsp. of olive oil [69/28/17/550]
11:20 1 scoop whey protein [20/4/2/120]

Total: [237/291/51/2685]

[maverick]

Still can't seem to get much past 2500 cals and eat healthy. Not that its a bad number, I just don't really know where else to add calories without adding junk. Any advice besides eating less salad and more potatoes and rice?

Today's Meals
8:30 3/4 cup of grape nuts w/ 2% milk, 1 scoop whey protein [32.5/81/8.5/520]
11:45 1/2 chicken breast, salad w/ FF Italian dressing, apple [28.5/26/4.5/280]
3:00 1/2 chicken breast, salad w/ FF Italian dressing, banana, beef jerky [39.5/37/5/390]
WORKOUT
7:00 8 oz. london broil, steak sauce, my garlic potatoes [52/31/32/620]
9:00 1 1/2 cups of wheaties, 1 cup 2% milk, 1/2 can of tuna, grapes [29/66/8/431]
11:00 1 scoop whey protein, 1 1/2 cups of 2% milk [32/22/9.5/300]

Total: [213.5/264/67.5/2541]

Forearms/Abs/Obliques
Reverse Curls
55 x 8
65 x 6
70 x 4

Wrist Curls
65 x 8
75 x 8
85 x 6
75 x 8

Weighted Crunches
50 x 10
50 x 10
50 x 12

Straight Leg Lifts
0 x 15
0 x 15
0 x 15

Side Bends
55 x 15
65 x 15
75 x 12

Haven't worked forearms in a while, nice burn. Again, trying to break myths with my ab workout. Work it like a normal muscle, no more sets of 100 crunches.

[maverick]

I like "dieting" and never being hungry

8:15 1/2 cup grape nuts, 1 cup 2% milk, 1 scoop whey protein, 1/2 cup "Better 'N Eggs" [41/62/8/510]
12:00 Thai Chicken Soup [34/85/10/560] (Estimate based on ingredients, lots of noodles)
3:15 salad w/ 1/2 chicken breast and LF dressing and 1/8 cup of almonds, beef jerky [44/17.5/15.5/395]
7:00 Big taco (1 soft tortilla shell, 9 oz. 95% lean ground beef, salsa, lettuce), 1/2 coke [59/46/15/582]
9:00 1/2 chicken breast, banana [29.5/22/3.5/250]
11:30 1 scoop whey protein, 1 1/2 cups 2% milk [32/22/9.5/300]

Total: [239.5/254.5/61.5/2597]

Better take a rest day, though I'm not feeling tired. Since I haven't mentioned it, the current split is:

Day 1 -- Back/Biceps
Day 2 -- Chest/Triceps
Day 3 -- Forearms/Abs/Obliques
Day 4 -- Shoulders/Traps
Day 5 -- Legs

With rest whereever necessary. My work schedule is too unpredictable to actually assign a day of the week to exercise or rest. I like the 5 day split cause I actually enjoy working out.

[Clark Kent]

I think you should workout your back before you biceps when you exercise those muscle groups unless your biceps are a weak point that need to catch up. Reason being, your back requires compound exercises to grow that will utilize your biceps while bicep exercises are more isolated. It's basically the same reason you wouldn't want to lift your triceps before doing chest if they are on the same day.

[maverick]

Thanks for the tip! :

Though I've lifted weights off and on for many years, I still have A LOT to learn about the science of it.

[maverick]

My protein/carb ratio got a bit skewed cause I missed a meal after my workout. I got some protein and some carbs in immediately post-workout, but didn't have time for a meal right then.

8:30 3/4 cup of grape nuts w/ 2% milk, 1 scoop whey protein [32.5/81/8.5/520]
11:20 1/2 chicken breast, Not quite 1/2 cup (uncooked) jasmine rice w/ stir fry sauce [31.5/57.5/4/420]
2:30 salad w/ 1/2 chicken breast and LF dressing and 1/8 cup of almonds, beef jerky [44/17.5/15.5/395]
WORKOUT
6:30 1 scoop whey protein, banana [21/24/2/220]
9:00 Boston Market Chicken Carver w/ corn, soda [37/117/10/698]
1:30 1 scoop whey protein, 1 1/2 cups 2% milk [32/22/9.5/300]

Total: [198/319/49.5/2553]

Gonna do shoulders/traps today. Hopefully, gotta find the time. Found it.

Military Press Really good exercise, gonna use more weight next time
warmup (65 x 8, 80 x 4, 90 x 2)
115 x 6
115 x 6
115 x 6

Upright Row
85 x 8
95 x 6

Rear Lateral Raises
35 x 6
35 x 6

Lateral Raises Last reps were sloppy, more like 5 and 4 for last 2 sets
30 x 6
30 x 6
30 x 5

Shrugs BB
165 x 10
175 x 8
185 x 6

[maverick]

11:00 wheaties w/ 2% milk, 1 scoop whey protein [32.5/52/8.5/405]
WORKOUT
2:15 Grilled chicken salad w/ FF dressing and almonds, baked potato and ketchup, 1 scoop whey protein [55/40.5/15.5/535]
6:15 8 oz. london broil, steak sauce, my garlic potatoes [52/31/32/620]
10:30 1/2 can of tuna [16/0/1/75]
12:30 (CHEAT) Fritos and salsa, 1 scoop whey protein, 1 1/2 cups 2% milk [25/67/27/570]

Total: [180.5/190.5/84/2205]


Legs. This should be interesting for 2 reasons:
1) I severely sprained my ankle about 2 months ago.
2) I haven't worked out legs since baseball season... in high school
Gonna take it easy

Leg Extensions
75 x 10
100 x 8
100 x 8

Lying Leg Curl
50 x 10
75 x 10
75 x 10

Lunges DB
20 x 10
25 x 8
25 x 8

Calf Raises BB Gotta be careful with the ankle
115 x 15
135 x 15
155 x 15

I survived. I had to do the calf raises with the barbell held the same way I would do shrugs. I workout at home with no spotter or major equipment besides my bench.

[maverick]

Rest today, my legs are so damn sore.

11:30 grape nuts w/ 2% milk, 1/2 cup "Better 'N Eggs", 1/2 cup FF cottage cheese [43/89/6.5/550]
3:00 12" subway club [48/94/12/640]
6:00 Grilled chicken salad w/ FF dressing and almonds, baked potato and ketchup, 1 scoop whey protein [55/40.5/15.5/535]
9:00 can of tuna, 1/2 cup (uncooked) white rice, banana [40/98/1/580]
11:30 1 scoop whey protein, 1.5 cups 2% milk, almonds [34.5/23.5/19.5/405]

Total: [220.5/345/54.5/2710]

[maverick]

4 lbs. heavier than last week. Seems like a big swing to me.

8:30 Bowl of wheaties w/ 2% milk, 2 eggs w/ ketchup, 1 scoop whey protein [585]
12:00 Thai Chicken Soup [600]
3:00 peanut butter sandwich, can of tuna [540] (almost perfect 40/40/20 split -> 32.5/32/16!)
6:30 chicken breast and white rice [430]
WORKOUT
7:30 1/2 banana, 1 scoop whey protein [180]
9:15 7 oz. ground turkey, 3/4 cup cooked pasta, 4 tbsp. spaghetti sauce [510]

Total: [2845]

Back and biceps today, switching up the order as per Clark Kent's suggestion

Pullups
0 x 8
0 x 8
0 x 8

Bent Over Row
125 x 6
125 x 6
130 x 5

Wide Grip Pullups
0 x 6
0 x 6

EZ bar Curl
90 x 6
90 x 5
90 x 5

DB Curl
40 x 6
40 x 6

Hammer Curl
40 x 6
40 x 6

I was also trying to use my leg extension/curl part of my bench as a make-shift row machine. I have to experiment with seating position, but I was able to get some good focus on my upper back. Maybe next week I'll include it in my workout.

[maverick]

8:30 Bowl of wheaties w/ 2% milk, 1 scoop whey protein [420]
12:00 12" turkey breast (Subway) [560]
3:00 Can of tuna, peanut butter sandwich [540]
7:30 8 oz. london broil, bowl of wheaties w/ 2% milk [600]
9:00 chicken breast, pasta, tbsp. olive oil [570]
11:30 bowl of wheaties w/ 2% milk, 1 scoop whey protein [350]

Total: [3040] Finally got 3000 with a relatively even distribution of calories

My left shoulder is feeling a little weird. I hope it feels better by this evening. I don't wana half-ass my chest workout. OK, still feels a bit off but I'm going for it.

Bench Press Never used 180 lbs. for sets in my life (200 x 6 is my goal)
warmup 95 x 10, 135 x 6, 155 x 2
180 x 6
180 x 5
180 x 4

Incline Flies
50 x 5
50 x 6

Decline DB Press Never did these before
50 x 10
55 x 8

Close Grip Press
130 x 8
135 x 7
135 x 5 (I had nothing left on this set)

Skull Crushers
80 x 8
85 x 6
85 x 6

Overall, good day. Its always fun when you can increase the ever-so-manly bench press weight! Anyone else eat the peanut butter sandwich with a can of tuna? Its a perfect meal thats quick to make, I just wanna make sure there's not something evil that I don't know about it. My knowledge of foods so far is pretty much reduced to protein, carbs, fats, and calories. Still hazy on good/bad fats/carbs.

[maverick]

Man, my back is still really sore from Monday yet. Guess it was a good workout. I've found that my maximum soreness seems to have an offset of about 36 hours.

8:30 bowl of wheaties w/ 2% milk, 2 eggs [525]
12:00 can of tuna, peanut butter sandwich [540]
2:45 turkey sandwich w/ lettuce, tomato, and mustard, apple [480]
6:15 chicken breast, pasta, 1 tbsp. olive oil [570]
8:30 roast beef sandwich w/ lettuce, tomato, mustard, banana and 1/2 tbsp. honey [630]
11:30 1 scoop whey protein, 1 cup of 2% milk [240]

Total: [2985]

Forearms/Abs/Obliques. I'm still trying to shake my brain loose of thinking I need to do crunches every day. I had a hard time finding a good way to hold the bar when I was doing wrist curls, such that it wouldnt hurt my wrists. I ended holding the bar in kind of an underhanded shrug position, then turning my hands upward. That burns, a lot :

Reverse Curl
65 x 8
70 x 5
70 x 5

Wrist Curl
85 x 6
85 x 6
85 x 8

Weighted Crunches
50 x 10
50 x 15
60 x 10

Straight Leg Lifts
0 x 15
0 x 15
0 x 15

Side Bends
75 x 12
75 x 12
75 x 12

[maverick]

Time to rest today. I think I need to tweak my forearm work a bit, I don't really feel it the next day like my other workouts.

8:30 bowl of wheaties, 1 scoop whey protein [520]
12:00 (Wendy's) Mandarin chicken salad, 1/2 almonds, 1/2 dressing, small chili [560]
3:00 chicken breast salad w/ almonds and FF dressing, apple [500]
6:30 ground turkey, tomato sauce, pasta [570]
9:00 95% lean ground beef, tomato sauce, pasta [535]
11:15 1 scoop whey protein, bowl of "Purely O's" w/ 2% milk [350]

Total: [3035]

Has anyone ever had those "Purely O's" before? I had them for the first time tonight. They taste like paper. Not even good paper, like a legal pad, just really bland. Fruit is a definite must next time.

[maverick]

I'm starting to get a pretty nasty cold, couldn't even sleep last night. I hope I can pull together the energ later to work out.

8:30 bowl of "Purely O's" w/ 2% milk, 1 scoop whey protein, yogurt [505]
12:30 7 oz. 95% lean ground beef, 1/2 cup white rice, BBQ sauce [575] (This was really good BTW)
3:00 chicken breast salad w/ almonds and FF dressing, banana [550]
6:30 can of tuna, peanut butter sandwich [540]
9:45 3 eggs, 2 small potatoes, chopped onion and green pepper, ketchup [415] (Kinda like an omelete, also pretty damn good)
12:00 wheaties w/ 2% milk, 1 1/2 scoops whey protein [465]

Total: [3050]

I toned down the workout a bit cause I was feeling really sick today. I was gonna skip it, but I figure I'm not gonna feel any better tomorrow cause the cold is just starting. Made my way through.

Military Press
warmup (65 x 10, 85 x 6, 105 x 2)
120 x 6
120 x 6
120 x 4 This set kicked my ass

Lateral Raises Might drop 5 lbs. next week to save form
30 x 6
30 x 6

Upright Row More weight next week
95 x 6
95 x 6

Shrugs
185 x 8
185 x 7
185 x 6

[candyass]

Keep up the good work with that bench press. That 200 will come in no time.