DioGenes Budget Workout Journal (Want to go From 160 to 185)

[DioGenes]

Due to financial issues i can't buy great home gym equipment.
Besides that, due to where im located - there's only 2 gyms within 30 minutes of me, and both are geared towards women (mostly machines). I have a small home gym, using a 5 foot ball and cement weights (200 lbs). I also built my own squat/overhead press rack.

http://i829.photobucket.com/albums/...9SZXZpZXcvSW1hZ2UwNzIwMjAxMDIwMzc1My5qcGc.jpg

Back in December I took the steps to get into shape, after i noticed how out of breath i was all the time during sex with my girlfriend. Began running, doing body weight exercises, bought some kettlebells. Dropped from 175 to 160 and got pretty damn tone and in shape. But.... I just don't feel right this low. I want to get back up to 175 and then add another 10 lbs (I'm 6 foot and have heard that 185 is the minimal weight i can be to not look like a skinny guy). Below are two pics:


First, is me without a shirt on (taken 2 days ago after a workout):
http://i829.photobucket.com/albums/zz219/DiogenesJeans/bodyshirtless.jpg

Second, is me with a shirt on (notice how damn skinny i look):
http://i829.photobucket.com/albums/zz219/DiogenesJeans/bodyshirt.jpg


I think that by chest is cool, and my abs are abs. But i am not pleased at all with my arms or my shoulders. Which both happen to be the 2 damn things that are visible to people when i'm wearing a shirt!


So i read up on stuff and realized im probably not going to get bigger doing what i've been doing.

So, about a month ago - i decided to start doing barbell training.

My plan is as follows (based on 2-3 different workout programs that i combined)

Monday:
Squat (5 sets, 3-5 reps)
Overhead Press (5 sets, 3-5 reps)
Deadlift (3 sets, 5 reps)

Tuesday:
Do HITT style running for approx 15 minutes.

Wednesday:
Squat (3 sets, 3-5 reps)
Bench Press (5 sets, 3-5 reps)
Pull-ups (3 sets, 5-7 reps)

Thursday: off

Friday:
Squat (5 sets, 3-5 reps)
Overhead Press (5 sets, 3-5 reps)
Chin-ups (3 sets, 5-7 reps)
Push-ups (3 sets, 20-30 reps)

Saturday: Play basketball for 2-3 hours.

Sunday: off

note: i like for my workouts to be about 30-40 minutes.


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So far, i haven't really tried to lift heavy, i've more or less been trying to get my form down. I WILL be posting pics of my form for each exercise over the next week or so. I'll be posting a typical diet in the next thread.

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My main goal is to gain 25 lbs. and still maintain a decent bit of toneness.

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Next post will be my typical diet....

 

[DioGenes]

Typical diet:

Morning (7:30):
Scoop of Protein (28 G)
2 Whole eggs/4 egg whites.
Coffee with Stevia

10:30 snack:
2 Salt free Rice cakes with 3 tablespoons of All natural Almond butter on each. (this is a very cheap and good snack)


Lunch (12:30):
Can of tuna (or 6-7 rolled up low sodium turkey breast) +
Chili
Apple
Steamed Brown Rice


3:00 break:
2 scoops or protein powder (56 G)


Dinner (6:00)
I eat whatever my parents cook, unless something in it is really unhealthy, then i cut out that.


Pre-workout protein powder drink (1 scoop)
Post workout: creatine, muscle milk, a whole chicken breast.


Before dinner snack:
1 salt free rice cake with 2 tablespoons of almond butter.


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[DioGenes]

now, some questions...

1) On thursday, i went to a football game. I ate like a pig (pizza, hot dog, beer, popcorn).... In situations where i do this - should i take a longer break inbetween my next meal? I just had a protein scoop 3 hours after i ate all that junk. But would it be better if i waited 6 hours or so to give my body more time to burn/store all that before i dumped more calories on?

2) I can already deadlift the whole 200 lbs of weight i have. I have a feeling i'll be able to squat that in a few months too. I really cannot afford to buy a new olympic weight set (and am watching craigslist for a used one). If my goal is to get to 185, and not any bigger than that. Is it reasonable to just add more reps to the exercises that i peak my weight at? Meaning, instead of squating 200 3-5 times, just begin to squat it 10-20 times? I know that's not as good as having more weight (i've considered chains as a cheap alternative) but since im not trying to be the hulk, is that ok?

3) I drink diet soda's when i feel like something other than water. I drink vodka mixed with diet soda/juice when i feel like drinking alcohol.... this seems like the best way to still indulge in soda and alcohol while not putting any other calories in my body. reasonable??

those are the 3 i can think of for now.

 

[EFFORT]

Typical diet:

Morning (7:30):
Scoop of Protein (28 G)
2 Whole eggs/4 egg whites.
Coffee with Stevia

10:30 snack:
2 Salt free Rice cakes with 3 tablespoons of All natural Almond butter on each. (this is a very cheap and good snack)


Lunch (12:30):
Can of tuna (or 6-7 rolled up low sodium turkey breast) +
Chili
Apple
Steamed Brown Rice


3:00 break:
2 scoops or protein powder (56 G)


Dinner (6:00)
I eat whatever my parents cook, unless something in it is really unhealthy, then i cut out that.


Pre-workout protein powder drink (1 scoop)
Post workout: creatine, muscle milk, a whole chicken breast.


Before dinner snack:
1 salt free rice cake with 2 tablespoons of almond butter.


---

Replace your diet with this

Meal 1-1.5scoops whey, 3oz Oats
Meal 2-5oz (chicken/beef/fish) 4oz brown rice, veggies
Meal 3-1.5scoops whey, 3oz Oats
Meal 4-5oz (chicken/beef/fish) 4oz brown rice, veggies
Meal 5-5.5oz (Chicken/beef/fish) 1oz natty Pb, veggies
Meal 6-5.5oz (Chicken/beef/fish) 1oz natty Pb, 3 fishoil

 

[EFFORT]

now, some questions...

1) On thursday, i went to a football game. I ate like a pig (pizza, hot dog, beer, popcorn).... In situations where i do this - should i take a longer break inbetween my next meal? I just had a protein scoop 3 hours after i ate all that junk. But would it be better if i waited 6 hours or so to give my body more time to burn/store all that before i dumped more calories on?

Just have the cheat meal replace one of your normal meals then move on to your next meal as scheduled

2) I can already deadlift the whole 200 lbs of weight i have. I have a feeling i'll be able to squat that in a few months too. I really cannot afford to buy a new olympic weight set (and am watching craigslist for a used one). If my goal is to get to 185, and not any bigger than that. Is it reasonable to just add more reps to the exercises that i peak my weight at? Meaning, instead of squating 200 3-5 times, just begin to squat it 10-20 times? I know that's not as good as having more weight (i've considered chains as a cheap alternative) but since im not trying to be the hulk, is that ok?

Ideally more weight would be good, but you can structure a routine to get you to 175 with the weights you have. You could look into doing 20rep sets, 50 reps set etc. 10x10 could be an option too.




3) I drink diet soda's when i feel like something other than water. I drink vodka mixed with diet soda/juice when i feel like drinking alcohol.... this seems like the best way to still indulge in soda and alcohol while not putting any other calories in my body. reasonable??

Yes

those are the 3 i can think of for now.

bold

 

[DioGenes]

Replace your diet with this

Meal 1-1.5scoops whey, 3oz Oats
Meal 2-5oz (chicken/beef/fish) 4oz brown rice, veggies
Meal 3-1.5scoops whey, 3oz Oats
Meal 4-5oz (chicken/beef/fish) 4oz brown rice, veggies
Meal 5-5.5oz (Chicken/beef/fish) 1oz natty Pb, veggies
Meal 6-5.5oz (Chicken/beef/fish) 1oz natty Pb, 3 fishoil

Thanks. Forgot to mention that i normally pour a packet of oats into my protein shake in the morning (or i buy the protein powder with oats already in it). Questions:

Why no eggs/egg whites in the morning?

Meal 4 is typically only a 5 minute break at work (and it takes a minute for me to walk to and from the cafeteria).... perhaps i can switch that with meal 3?

I love brown rice, but often take what's easiest... And rice cakes are brown rice puffed. The ingredients on the pack of no salt added rice cakes literally says: Brown Rice. And that's it! lol.... Does it lose some nutrients or something? (edit: Just realized/researched i would have to eat 10 rice cakes to equal 4 oz of cooked rice! lol.... so now i realize why!)

And why natural peanut butter over natural almond butter? from everything i've read on bb sites - almonds are one of the best things you can have in your diet. I really don't like eating almonds plain, but for some reason like the butter version of it.

Thanks for your respons to my other questions as well.... just one more based on what you said:

Does 10X10 mean 10 sets of 10 reps???

 

[EFFORT]

Thanks. Forgot to mention that i normally pour a packet of oats into my protein shake in the morning (or i buy the protein powder with oats already in it). Questions:

Why no eggs/egg whites in the morning?

I was just going with the theme of a low budget. I'm all for getting the majority of your intake from solid food, but I understand it can be tough on a budget. Egg whites will start adding up.

Meal 4 is typically only a 5 minute break at work (and it takes a minute for me to walk to and from the cafeteria).... perhaps i can switch that with meal 3?

yes switch them

I love brown rice, but often take what's easiest... And rice cakes are brown rice puffed. The ingredients on the pack of no salt added rice cakes literally says: Brown Rice. And that's it! lol.... Does it lose some nutrients or something? (edit: Just realized/researched i would have to eat 10 rice cakes to equal 4 oz of cooked rice! lol.... so now i realize why!)

Brown rice is also cheap....even cheaper if you buy it in bulk

And why natural peanut butter over natural almond butter? from everything i've read on bb sites - almonds are one of the best things you can have in your diet. I really don't like eating almonds plain, but for some reason like the butter version of it.

There both fine, you can replace the natural peanut butter with almond butter


Thanks for your respons to my other questions as well.... just one more based on what you said:

Does 10X10 mean 10 sets of 10 reps???

Yes, look into german volume training.

bold