Its About Time I Get What I Want. Dmatter's WorkOut Journal.

[dmatter]

Okay I am sick and tired of wanting the perfect body and overanalyising everything instead of tossing some iron around now I am deffinatley dedicated to achieving the body that I know I should have.

I am 5'10 169 lbs i beleive I am at 15% bodyfat idk if any of you can tel from my pictures approximatley how much bf% i have.

My goal is to be at 185 lbs with 8 to 10% bf. I also want to become as strong as possible and become stronger then someone at the above weight should be and in eight to ten weeks look back at what I was to what I am becoming. I deffinatley want to gain muscle and burn fat so I want to have a nice six pac while I gain weight. I will post pictures one a month.

Now All I want is proper guidance to getting to the above goal. Basically enough structured advice where all i have to do is follow it and then I will arrive at my goal.

Pictures



as of today




gun show!




There you go me as of 10/21/08.


Now my diet pretty much sucks right now. i hve breakfast which is an omlette and then some type of junk food in the afternoon and then my mothers latin cooking to finish me off.

I was thinking of a Diet like this


7am Egg omlette with five whole eggs. veggies? and green tea

10am protein shake with milk and eggs (should i add anything else?)

12 or 1 pm Chicken breast cutlets with romaine lettuce.( fish oil)

230 work out

4 pwo shake ( eggs oats)

6pm my mothers cooking (which usually consists of parboiled rice, beans and chicken or steak)

8 30 pm ( cottage cheese with some almonds or fish oil?)


11pm sleep time.


My workout Will the be Warboss Workout
DAY 1(eg. Monday)
Squats 2 x 5
Squats or Leg Press 1 x 15 (lighter weight)
Stiff Leg Deadlifts 2 x 10-15
Hyperextension 2 x 8
Calf Raises 2 x 10

DAY 2(eg. Wednesday)
Bench Press 2 x 5
Inclined Dumbbell Press 2 x 8-10
Military Press 2 x 1012
Skull Crushers 2 x 15

DAY 3(eg. Friday)
Deadlifts 2 x 5
Row 2 x 8
Barbell Bicep Curl 2 x 10
Hammer Curls 2 x 15

Cardio will be on tues and thursday. I really cant wake up in the morning so I plan on instead using the stationary bike at my gym for half an hour hill training. ( will that be enough cardio? or is there another way of cardi to burn fat faster)

I will be getting 8 hours of sleep or as close to it as possible

My 5 rep maxes on the big three were bench: 135 Squat 205 Deadlift 265. Although it has probably decreased greatly by now.

also i have supplements that i can probably put to use. I have mega men vitamins. triple cod liver oil. and thats about it

so yeah any help or support is greatly appreciated. and can I guesstimate of how long it might take to see results? I look forward to posting here!

 

[frenchbeauty]

Dmatter the diet is looking pretty solid.

I would suggest a protein shake between your moms meal and the cottage cheese.

Im glad that youre starting a log here youll see most of the guys here know their sh*t !

FB

 

[Warboss Alex]

Okay, few points:

- You are already lean, to try and lose fat while growing in your case would be very difficult and just hold back your growth. You don't really have a lot of fat on you and if you tried to get it off you'd need to diet fairly strictly which would just hold back your growth. Conversely if you concentrated on gaining while keeping fat gain to a minimum you'll find your bf% will go down by itself.

- You want to gain 15lbs, this will be a venture of a few months especially if you don't want to gain too much fat with it. However, it might take you less time since you're just starting out and you'll experience quick gains at first so long as your nutrition is in order. Genetics will also play a part in your rate of gaining though so it's really impossible to say how long it'll take you, but give it 3 months at least for significant visual changes to occur.

- Good choice of routine, I gained 40lbs in my first year with it. However, I always did the 15-20 rep squat instead of the leg press so I'd advise you to go with that
Also I would do dips instead of military press on Wednesdays, the flat and incline bench are already going to hit the shoulders hard and you really want to be working your triceps more on your bench days - to do a military press after the two bench exercises is just going to add more shoulder work.
Rotate rows with chinups, or do both. Don't forget your ab work, you can train them every workout if you want but definitely do a weighted ab exercise at least once a week. (I don't know why the ab work isn't included in that routine in the where to start thread).

- Your diet looks good, but I'd add some fat to your 12pm meal (the chicken). Put peanut butter on it if you want Given your leanness I'd also consider putting in some carbs earlier in the day, maybe some fruit and toast or oatmeal with breakfast. Eating fewer carbs means you need to eat more calories to grow. Make sure you're getting 300g protein a day at least, preferably more.

- For cardio I'd do 30 mins fasted on your non-training days for now. (so 4x a week) Go walk around the block or something, but take half a scoop of protein in water beforehand.

- Supplement wise your fish oil and multivitamin are all you need for now. maybe add some vitamin C at some point. Take at least 10g of fish oil a day (preferably 15).

- Now all you gotta do is be consistent (especially with the food) and the gains will come

 

[dmatter]

thanks alot warboss. will do on the dips and chin ups. and ill wake up an extra half hour to walk around my neghborhood. I wanted to know about the things that i put in paranthesis. should I add them and how many eggs should be in my shake? for pwo shake how many fruits or oats and eggs should be in it?

 

[Warboss Alex]

cottage cheese and almonds is fine before bed. you can take your fish oil then, if it's liquid. if it's pills try to split the dose over your meals, so 2-3 pills per meal.

5 (whole) eggs in each shake would be a good start for you. I'd add some protein powder for flavour though, just eggs and oats pwo might not taste too good. go with half a cup of oats and a banana pwo with your eggs/protein.

 

[EFFORT]

Look forward to following your journal. To add on to what alex said



7am Egg omlette with five whole eggs. veggies? and green tea i'd add some beef to this meal but if your stomach can't handle it first meal add a small shake and some fruit like 1-2 bananas

10am protein shake with milk and eggs (should i add anything else?) add the raw eggs to the shake, if your hardcore you can probably start with 5 or if your a panzy like me you can start with 1-3 and work your way up until your stomach gets use to it, you could also throw in some oats or fruit to your shake

12 or 1 pm Chicken breast cutlets with romaine lettuce.( fish oil) i'd perfer this to be a redmeat meal with a lot of veggies, but if chicken is all you have then eat it up

230 work out

4 pwo shake ( eggs oats) i'd order some carbogain and get in 70-100g of it pwo followed by a 2-3serving protein shake

6pm my mothers cooking (which usually consists of parboiled rice, beans and chicken or steak) sounds good, i'd go to town on this meal

8 30 pm ( cottage cheese with some almonds or fish oil?) you could add that chicken to this meal or some tuna

11pm sleep time.

2am- night time shake mix (just playing here you can get by fine w/o at this point )

as you'll learn diet is a huge part of this

 

[dmatter]

well first day guys

squat 2x5 195 lbs (lose to original max)
1x15 squat 155
stiff legged 2x10 135 lbs
hyperextension 2x8
calf raises machine 2 x 10 295

not bad I guess.
I hit every mark in my diet so so far so good

 

[dmatter]

btw I sometimes play basketball or handball at school during my break for about an hour mainly shoot around i only have breaks on monday and thursdays. Its always mainly shoot around and one or two halfcourt games depending on how many I win . is it okay or should I instead walk around and talk to some college cuties

 

[DragonCow]

Pics:
Side - http://i36.tinypic.com/runp8l.jpg
Front - http://i34.tinypic.com/nvs4n7.jpg
Back - http://i33.tinypic.com/m9sh03.jpg

For waist measurement I don't have a tape measure, so I kinda used a random piece of string. It's 33.7inches with it. I am supposed to measure the bony part below love handles right, not put the string right on top of love handles?

 

[dmatter]

dude? thanks for hijacking my thread lol. but since its here and i read up on your journal.. number one your nowhere near 25% bf lol number 2 you skinnier then I am. so Gaining weight should deff be priority number one for you. btw your starts are practically the same as me! nicee except im an inch taller lol. but yeah we both basically have the same stats and goals.
basically your gonna have to gain weight and keep fat at a minimum and after youve gained your muscle focus on speed and agility after.

 

[DragonCow]

dmatter, I sincerely apologize. I was reading your thread in another tab and wasn't careful when I was copy pasting into the quick reply box.

Sorry mate >_< Thanks for the feedback though.

Keep up the good work!

 

[Quagmire911]

btw I sometimes play basketball or handball at school during my break for about an hour mainly shoot around i only have breaks on monday and thursdays. Its always mainly shoot around and one or two halfcourt games depending on how many I win . is it okay or should I instead walk around and talk to some college cuties

I don't see a problem with some light sporting activity, as long as you aren't running yourself into the ground. This can take the place of cardio for that day.