my journal

[rookie]

im 5 6", and i was 175 before i joined this web site, and had just ended my school year. i had 15% body fat. After using the info from this site im 154 pounds, but i kept all the muscle i had from football season, and im 13 % body fat. I'm going to start this new diet that i got from Lee jb.

Protein-607 cal : 151g
Carbohydrates-1012 cal : 253g
Fats-405 cal : 45g


Meal 1:
5 eggs + 2 yolks, with whole wheat tortilla's, and maybe a small ammount of cheese

Protein : 20g
Carbs : N/A.... always eat a good ammount of carbs at breakfast
Fats : 15g

Meal 2:
3.5 oz of turkey, and then either some rice/pasta/whole-wheat bread with peanut butter
Protein:20g
Crabs:20g
Fats:10g

Meal 3: pre workout:;:
Either have some oatmeal, whole wheat bread with cottage cheese, and an apple, and maybe a slice or two of turkey.

protein : 10g
Carbs: 30g
Fats 5-10g

Post workout:;:
Lee says to take a "Mr. Nasty", which is orange juice and tuna.

protein: 50g
carbs: 130g
Fats: 0g

Meal 5:
200g of skinless chicken, whole-wheat tortillas, bread, rice, pasta.

Protein: 30g
Carbs: 40g
Fats: 2-3g

Meal 6:
100g of chicken, basimati rice, pasta, or anything i want for carb intake, plus some cottage cheese.

protein: 25g
carbs: 30g
Fats: 2-3g

[Lee J B]

Best of luck buddy I will be here just to slide you into line if the diet needs any fine tweaks.

[rookie]

Here is my lifting plan, i use three diff. routines and alternate them every week.

Routine 1- for week 1:

Monday/Thursday
Bench- 1x12, 2x10, 1x8, 1x6
Dumbell flys- 1x12, 2x10
Barbell curls-1x12, 2x10
Concentration curl- 1x12, 2x10
close grip bench- 1x12, 2x10
french press 1x12, 2x10

and on monday i do - abs, calves, and my cardio

Wednsday:
Run for 30 min.
Abs
Calves

Tuesday/Friday
Bent over row- 1x12, 2x10, 1x8, 1x6
Lat pull- 1x12, 2x10
military press- 1x12,2x10
side laterals- 1x12, 2x10
shrugs- 1x12, 2x10,1x8,
squat/leg press- 1x12, 2x10, 1x8
leg ext.-1x12, 2x10, 1x8
leg curl- 1x12, 2x10, 1x8

Friday:
Run, abs, calves

Week 2, routine 2:
Monday
Bench- 1x12, 2x10, 1x8, 1x6
dumbell flys- 1x12, 2x10, 1x8
incline bench- 1x12, 2x10
machine bench- 1x12, 2x10
military bench- 1x12,2x10,1x8,1x6
side laterals- 1x12, 2x10, 1x8
machine press- 1x12, 2x10
shrugs- 1x12, 2x10, 1x8,1x6

Tuesday:
Run 30 min.
Calves, Abs

Wednsday:

Barbell curl 1x12, 2x10, 1x8, 1x6
Concentration curl- 1x12, 2x10, 1x8
e-z bar curl- 1x12, 2x10
close grip bench press- 1x12, 2x10, 1x8, 1x6
french press- 1x12, 2x10, 1x8
tricep pull down- 1x12, 2x10

Thursday:

Run for 30 min.
Abs

Friday:

Bent over row- 1x12, 2x10, 1x8, 2x6
Lat pull down- 1x12, 2x10, 1x8
Dumbell row- 1x12, 2x10, 1x8
Squat- 1x12, 2x10, 1x8, 1x6
Leg press- 1x12, 2x10, 1x8
leg ext. and leg curls- 1x12, 2x10, 1x8

Week 3- routine 3

Monday:

Cable under grip- 1x12, 2x10, 1x8
Cable flys- 1x12, 2x10, 1x8
Incline dumbell- 1x12, 2x10, 1x8
Skull Crusher- 1x12, 2x10, 1x8
Dips- 3xfail

Tuesday:

Run, calves, abs

Wednsday:

Seated row- 1x12, 2x10, 1x8, 1x6
pull downs- 1x12, 2x10, 1x8
pull ups- 3xfail
Single arm curl- 1x12, 2x10
negative curl- 1x12, 2x10


Thursday:

Run, abs

Friday:

squat- 1x12, 2x10, 1x8, 1x6
Lunges-1x12, 2x10
Straight leg dead lift or RDL- 1x12, 2x8, 1x6
Shoulder press- 1x12, 2x10, 1x8
Shoulder raises- 1x12, 2x10, 1x8
Shrugs- 1x12, 2x10, 1x8, 1x6

then reset and go back to routine one, and so on and so on.

[abarlament]

Originally Posted by rookie

im 5 6", and i was 175 before i joined this web site, and had just ended my school year. i had 15% body fat. After using the info from this site im 154 pounds, but i kept all the muscle i had from football season, and im 13 % body fat.

How do you figure you kept all the muscle? Here:

175 x .15= 26.25

175 - 26.25= 148.75, which was your LBM.

154 x .13= 20.02 (we'll call it 20)

154 - 20= 134, which is now your LBM.

So, according to those calculations, you lost 6 lbs of fat and 14 lbs of LBM.

[rookie]

i didnt calculate anything, i was just goin by how i look in the mirrior, i still have the muscle i had from football season. i dont know how to calculate these things. thanks for ur input though.

[rookie]

Lee what should I eat on non workout days?

[DaRkAnGel]

how old are you? and as to what you should eat on your non workout days that is simple eat the same througholut the day, just drop your calories for pre and post workout meals, i leave them the same but thats me.

[rookie]

i am only 17 darkangel, and thanks for the input

[Lee J B]

Yep, drop the post-workout shake and you can keep the pre-workout meal and add some protein to it.

[Lee J B]

The workout routines are OK, it is good you have variation. Just make sure not to do too much at once, remember this diet is to gain muscle, so you dont want to over exert yourself or you will feel hungry and tired amongst other things as you wont be taking enough food in to repair your body, you only need do enough to stimulate growth.....see how it goes bro it is obvious you put the work into designing that, and it looks as if it will work.

[rookie]

today was a weak day of lifting, i couldnt get a ride to the gym so i made due with what my friend had in his garage, which was bench press, incline, flys, and military, and i had 3 good meals but then i went to a party and stayed sobber, but i couldnt eat any meals because i was at a hotel party and im not tryin to go to the store and eat tuna while im at a hotel party. so a mediocre day, but i will pick up on it tommorow in my cardio abs and calves

[rookie]

for the past three days, theyve all been cheat days, i could get the time to prepare any meals or anything like that.

[rookie]

i have been lifting my A S S off lately, im dreading my wisdom teeth being pulled because i know im gonna lose alot of weight and muscle. why cant i just keep them in???

[rookie]

i have a 6 pack now and im loving it, but im not skinny... i am pleased with everything.

[rookie]

now that i been taking this stuff serriously i been gettin growing pains off the hook, and i dont really understand why.