HandyAndy's progress journal

[HandyAndy]

I'm going to start a journal and keep track of it day by day :box: .

Monday: Bench Press 5x3, Leg Press 5x3, Deadlift 5x3, Bench Dips 8x2

Tuesday : Cardio session on stationary bike, 12 secs steady, 8 seconds as hard as possible, repeat for 15 minutes.

Wednesday: Leg Press 5x3, Seated Military Press (Dumbbells) 5x3, Bent Over Row 5x3

Thursday: Cardio session on stationary bike, 12 secs steady, 8 seconds as hard as possible, repeat for 15 minutes.

Friday: Bench Press 5x3, Leg Press 5x3, Deadlift 5x3, Bench Dips 8x2

Diet:
Breakfast: Bowl of cereal or Oatmeal, fruit, protein shake.
Lunch: Tuna/Turkey/PB&J sandwich, fruit, water, whole grain granola bar. This is the hard part because I'm restricted to whatever my stupid school has to offer, but they do have the three sandwiches I posted, but not everyday.
Dinner: Turkey breast/Steak, veggies. This also depends on what my mom cooks, she cooks completely healthy foods that mostly contain rice, meat and veggies.

If there are any flaws you see in my diet please let me know. I want to maximize my results.

Supplements; Whey Protein in the morning and after workout, multi-vitamin.

My goal is to loose weight and build muscle, since ive started this program ive gained a few pounds, and that really put me down because im starting to think its fat and not muscle.
I also have another goal and thats to up the weight just a bit every week, but anyways my first day is below:

Friday 2/29/08:
Bench Press: 150lbs 5x3
Leg Press : 360lbs 5x3
Deadlift: 155lbs 5x3 (I just realized today that I can go a whole lot heavier than this)
Bench Dips: Bodyweight 5x3

 

[HandyAndy]

Monday 3/3/08
Bench Press: 155lbs 5x3
Leg Press: 380lbs 5x3
Deadlift: 160lbs 5x3 (nevermind what I said about the deads in my first post, id rather raise the weight slowly)
Bench Dips: 5x3

Breakfast: Protein shake, frozen grapes, 20oz bottle of water.
Lunch: Ham/Turkey sandwich, 20oz bottle of water
Dinner: Rice, chicken and veggies

Protein shake after workout and a multivitimin.

 

[HandyAndy]

Tuesday 3/4/08
15 mins on stationary bike, 12 seconds steady pace and 8-10 seconds as hard as possible.

Breakfast: 2 pieces of waffles
Lunch: Rice and chicken + fruit and water ( school food)
Dinner: 2 peices of catfish + veggies and iced tea + fruit

Protein shake and multivitamin

 

[Quagmire911]

I keep stoping myself from posting in here, as you seem not to want to listen and do things your own way, from past experience.

The diet needs work.

Read this:

http://www.sosuave.net/forum/showthread.php?t=114618

As for the workout, it is good you are doing compounds however the structure is a little messed up. Bench and deadlift twice a week will fry your CNS. You may get away with it cause you are still using single bills, but I would get onto something a little better planned out.

Give Rippetoe a go.

 

[Quagmire911]

I remember you posting about the squats. Try and get that issue sorted, leg press is not a viable solution in the long run.

I would do this:

Monday-Workout A
2x5 Leg Press
2x5 Leg curls
3x5 Bench Press
3x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Wednesday-Workout B
3x5 Leg Press
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

Friday-Repeat


Notice on Workout A I put in leg curls. This is for the hamstrings, which I feel could do with some work since the squats aren't there. This is a leg curl:

http://www.exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl.html

Alternatively you could try hyperextensions/glute ham raises/pullthroughs.

Good luck.

Ps-Don't raise the deadlift too slowly. If you can do a lot more, add 10 lbs a workout.

 

[HandyAndy]

correct me if im wrong but i think this plan is rippetoes. I only changed the squats to legpress and didnt do chin-ups becuase i cant lift my own bodyweight up. As for my diet, im somewhat limited to what my school provides and what my mom makes for dinner. What do you suggest my diet should look like? I took a look at efforts starting diet but i cant seem to get it right, because like i said im limited to what my school and mom provide.

 

[shaunuk]

Basically mate, if you're limited by what your mom and school give you, you need to start buying some of your own food or you're not gonna gain much muscle. What I'd do is at the beginning of the week buy beef, eggs and whatever else you can afford.

As a minimum you need 1.5g of protein per lb of your bodyweight. So if you're 150, at least 230g and plenty of calories. You can buy cheap eggs and beef if you look. I buy 4 quarter pounders for £1 (british pounds) and in total they provide 80g of protein. And I can also buy 12 eggs for just a bit over £1 as well.

Eating to gain muscle is gonna cost you money, but it doesn't have to cost you an as$load.

 

[Quagmire911]

Shaun has said it the way it is. When I was at school I maybe ate 3 times from the there the whole 5 years. Most of the time I brought my own food, you will have to do the same.

My mum only made dinner for me as well. Guess who made the other five meals and was the age you are now>? Your's truly. Guess who had to buy the eggs and prepare the beef? Getting the picture?

You CANNOT rely on anyone but yourself if you want this to work. You either find a way to get the money and pay for eggs/whey/beef, or you can drink a ****load of milk and eat a ton of bread and look like a lardass after 6 months.

As for the routine you made. You bastardized it. I actually made a typo in the last post it should have been:

Monday-Workout A
2x5 Leg Press
2x5 Leg curls
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Wednesday-Workout B
3x5 Leg Press
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

Friday-Repeat

The way you were doing it you were doing 10 sets of heavy deadlifts a week. Not going to happen unless you are a freak. You can try what you lay out, but I think the above will be better in terms of volume and your ability to recover.

 

[HandyAndy]

Ok ill start using that workout, should I use efforts starting diet as mine are?

 

[Quagmire911]

Follow Efforts diet as closely as you can. It doesn't need to be exact, but you need to be getting in large amounts of protein and cutting carbs at least four hours before bed.

 

[EFFORT]

If i remember correctly, your bf % is pretty high? If thats the case you'll be needing to keep the carbs really low, basically the same thing i told you to do awhile back in that pm which you turned down after asking the people at yahoo fitness or something.

 

[I-tallionStallion]

Yahoo fitness?! EFFORT...i'm insulted for you :box:

 

[HandyAndy]

If i remember correctly, your bf % is pretty high? If thats the case you'll be needing to keep the carbs really low, basically the same thing i told you to do awhile back in that pm which you turned down after asking the people at yahoo fitness or something.

Ok ok, i was being stubborn, i couldnt process all the information i was receiving. Ill try to follow your diet as closely as possible. Aparently im not eating enough so, right now is about when i should be cutting carbs, i sleep around 9 or 10 so i can get alot of rest. What should I eat in a couple hours that I can add to my diet?

Heres todays workout:
3/5/08
Military press 40lb dumbells 5x3
Bent over rows: 60lb dumbells 5x3
Leg Press 380lbs 5x3

Breakfast: Protein shake + apple
Lunch: Rice, beef and veggies + fruit and a bottle of water
Dinner (post workout): Rice, steak, veggies and beans. Protein shake, a few slices of pineapple and a multivitamin.

 

[Quagmire911]

You need to eat every 3 hours minimum. Meals are no longer referred to as breakfast/lunch/dinner.

So far you have had two solid meals+one shake. You need to add another shake or two and one more solid meal or two. All in the form of beef+veggies, +raw eggs and whey.

Check out Mikes food journal for recipe ideas. IT is stickied at the top of this thread.

Btw, next to your weights in your workout type out how the set felt. This is useful when you look back on your progress and are trying to ascertain what works and what doesn't. Why no increase on the leg press? Felt heavy?

 

[HandyAndy]

You need to eat every 3 hours minimum. Meals are no longer referred to as breakfast/lunch/dinner.

So far you have had two solid meals+one shake. You need to add another shake or two and one more solid meal or two. All in the form of beef+veggies, +raw eggs and whey.

Check out Mikes food journal for recipe ideas. IT is stickied at the top of this thread.

Btw, next to your weights in your workout type out how the set felt. This is useful when you look back on your progress and are trying to ascertain what works and what doesn't. Why no increase on the leg press? Felt heavy?

Ok i just looked at miles food journal its very helpful. As for the leg press, yeah it felt heavy on my legs and im really pushing it with the 380 so ill try to add more in the next couple of weeks

 

[EFFORT]

Ok ok, i was being stubborn, i couldnt process all the information i was receiving. Ill try to follow your diet as closely as possible. Aparently im not eating enough so, right now is about when i should be cutting carbs, i sleep around 9 or 10 so i can get alot of rest. What should I eat in a couple hours that I can add to my diet?

Heres todays workout:
3/5/08
Military press 40lb dumbells 5x3
Bent over rows: 60lb dumbells 5x3
Leg Press 380lbs 5x3

Breakfast: Protein shake + apple
Lunch: Rice, beef and veggies + fruit and a bottle of water
Dinner (post workout): Rice, steak, veggies and beans. Protein shake, a few slices of pineapple and a multivitamin.

If your bf% is up there, then i'd just be taking carbs post workout (weights) then everything else is fat+protein. Cardio 3-5 days a week (depending on your bf%) in the form of 20min on the elliptical as hard as you can go or 1hour walking on the treadmill at 2.5mph with 3.0+ incline

 

[HandyAndy]

Ok cool, but i have a question, what type of results do you think the cardio im currently doing will bring?

 

[EFFORT]

Ok cool, but i have a question, what type of results do you think the cardio im currently doing will bring?

Fat Loss (assuming you set the diet up right) , and a heap of other benefits that aren't as visible

 

[HandyAndy]

Well im trying to follow your diet as closely as possible. Another thing, would it be fine if i just kept doing the cardio im doing now? Im enjoying it and ive read its quite effective.
http://www.musclemedia.com/training/hiit.asp

Dont start telling me "i dont listen, i do whatever I want...bla bla" I just want to know if it will bring the same results as the cardio sessions you recommended to me.

 

[EFFORT]

Well im trying to follow your diet as closely as possible. Another thing, would it be fine if i just kept doing the cardio im doing now? Im enjoying it and ive read its quite effective.
http://www.musclemedia.com/training/hiit.asp

Dont start telling me "i dont listen, i do whatever I want...bla bla" I just want to know if it will bring the same results as the cardio sessions you recommended to me.

If its working for you then keep doing it.