Under Construction

[Tweaked]

Ive decided to start to keep an online journal here.
I am going to be posting monthly before/after pics.
I will also be posting a monthly goal.

I want comments and feedback on what you see, what you suggest, and anything that may spring into your mind. I need constructive feedback, and most of all encouragement. A little encouragement will take me a long way. I love to get motivated.

So far this is what I got.

Goal: Get body weight to 150lbs
Aug 1st: 166lbs 27%
Aug 30th: 152lbs 23%, Not Bad!
Im finally able to use clothes that have been tucked away in my closet for almost two years!!!!!

Aug 1st-31st
August Supplementation List
Hydroxycut 2 pills/twice daily
CLA 2g/day
Vitamin B complex

Food
Water, Water, Water
Very restricted calorie intake, 1200-1500 daily
Mostly fruit, breads. Protien in form of shake or nutrition bar.
Very Low in fat diet.

Excercise
MWF: Biceps, Triceps, Shoulders, Chest, Neck
TTHS: Abs, Thighs, Calves
Everyday: Bike Excercises/Running


Now for the results

[Tweaked]

New Routine for September.

Goals: Increase Muscle Mass.
Current Measurements
Neck 14.75
R. Bicep 13.5
L. Bicep 13.5
Chest 39.5
Waist 34
Hips 36.5
R. Thigh 20.5
L. Thigh 20.5
R. Calf 14.5
L. Calf 14.5
fat% 23

Excercise
6am in the morning
Monday and Thursday:Shoulders, Neck, Chest
Tuesdays and Fridays:Back, Triceps, Biceps, Forearms
Wednesdays and Saturdays:Thighs, Calves, Cardio
Monday, Wednesday and Friday: Abs, Abs, Abs

Creatine + Protien + ALA Consumed right after workout
with Oatmeal.

Supplements
CLA - 1g/three daily
ALA - 100mg/twice daily
Whey - 18g/three daily
Creatine -2.5g/twice daily
Hydroxycut - 2pill/twice daily

Food
Water, Water, Water
Breakfast: Oatmeal/Eggs/Fruit
Mid Morning: Fruit and or Second Breakfast
Lunch: Chicken, Turkey, Tuna.... anything containing protien
Dinner: Double Protien Shake, maybe a little snack.

Will be posting a end of month pic, at the end of the month, Duh!

[Lee J B]

Looking Good Tweaked ! Keep it goin About the ALA - I am 17 on the 26th of this month, and I use 600mg daily, and can just see the effects, I am thinking you might need to up your intake a little bit for it to be effective?

[Tweaked]

yeah, I know, but Its expensive stuff. at least the one i bought was. Next time im gonna order it online. I spent 26bucks on 60 pills of 100mg. to make it last a month, max I can take is two a day. I sure wish GNC had teh 200mg pills.

[Lee J B]

Too right! I bought mine from GNC as well its a load of ****!

[Tweaked]

thanks for the words of encouragement aswell as the advice.

Im looking forward to the end of this month. I promise you guys a big change in my physique.

*edit: Ive made some changes to my overall goals this month.
I wont be too concerned about my wieght gain, as I am trying to pack on as much muscle as possible. My new plan it to alternate months. This month Im going hard on lifting. next month will be only to maintain muscle, but I will be doing alot of cardio to shed fat. I figure by the end of November, I will be sub 15% body fat (currently 23%). Thats my long term goal for now, and if I stick to my goals, Ill get there. I know I can and Ill try 100% to prove it to you all.

[Tweaked]

Week 1 of september.
Packing on some muscle.

[cursor]

Good job, Tweaked! Regularity and care in eating—and steady attention to intense weight session will do it for you. Keep flyin'.

[Lee J B]

good on ya bro, wish I could make your progress

[Tweaked]

I have to thank you guys for bieng here on this forum.. You guys provide alot of motivation for me. i hope to start keeping track of EXACTLY what im eating in a day and post the percentages for you guys. Right now though, im to busy working 30hrs a week, and going to college full time. I barely have time to fit in my excercises (6am in the morning). Oh well, Ive cut all fast food out of my diet, all sodas, and foods with sugars added in.. The only sugars im getting is from the fruits I eat (cant be that bad). Thats the best I can do now. Ill keep you guys posted with more pics next week.

Thanks Guys.

[AARS]

LOOKS, good Tweaked! You are well on your way.

[cursor]

By the way Teaked, fruits are fine—but I can tell you from personal experience that you must eat them in moderation (and best if you save them for mornings) or you'll find it much more difficult to shave that body fat down.

Best of luck.

[Tweaked]

well thats when I mainly eat them, morning and sometime lunch, but IM going to slowly reduce it to one fruit in the morning and nothing more. Maybe eventually, once a week or something. I know im getting all my vitamins from other sources so it shouldnt be a problem.

[Tweaked]

Im eating too little and I think its slowly starting to slow my progress. I dont want to gain weight so I am going to start a different plan. I am going to concentrate on a specific part of my body twice a week (mondays and fridays). When I feel Ive worked that part enough, Ill switch the routine around to work a different part. This will keep my body guessing and growing. This part I have yet to decide, but it will be the part I want to build the most to give me a muscular look. Once a week (wednesday) I will concetrate on another part of my body that I want to maintain or slowly build up. Twice a week I will run 1 1/4 miles, (tuesdays and thursdays) to burn off all those calories I am planning to be bringing into my body. and lastly on saturdays, I plan to do a legs workout. MWF I still plan to keep my abs in the routine on those days.

This way I get an overall weight training routine, and a cardio conditioning routine. My goal is not to get big like some of you in a body building sense. Just get lean with some muscles to show for it. Ill keep you guys updated on my progress. I am and have been getting good results (muscle wise), Im just getting really frustrated with this layer of fat that I still have on my body. Hopefully Ill be able to shed some fat and still keep whats underneat without having to diet myself further on a low cal intake.

[Fudomyo]

I think it's key to diet for 21 hrs of the day, and eat "a lot" for the 3 hours after you workout.

21 hrs of low insulin, protein, carbs, and good fat.
3 hrs of high insulin, protein and carbs. CLA and EFA's too.

That should keep you lean and growing lots of muscle.

Fudo