Mission: GAIN MUSCLE

[Throttle]

butter is better for you than any butter substitute.

 

[Touchout]

yeah, i hope so.
i'm also swimming for club during the summer and off season, so i hope to get my time down to a 1:03 high before season starts.

one of my friends went a 1:03 last year w/o working very hard. this year, he worked his @ss off and came to every practice but he got slower by 1.5 seconds. it was really weird.

Na it's not really that weird actually, he was probably physically exhausted, he probably didn't taper and just couldn't go 100%. Hell, early in the season when we were doing 8000 yard practices my time in one meet was 1:08 haha.

I'm looking foward to seeing you progress tho, I hope you stick to your plan.

 

[Crazy Asian]

Na it's not really that weird actually, he was probably physically exhausted, he probably didn't taper and just couldn't go 100%. Hell, early in the season when we were doing 8000 yard practices my time in one meet was 1:08 haha.

I'm looking foward to seeing you progress tho, I hope you stick to your plan.

no i mean it was the end of season at the state meet.
his 10th grade state meet time was 1.5 secs faster than his junior state time.
and he worked like 2X harder. lol i feel bad for him.

 

[Crazy Asian]

Ok Pics:

these were taken a couple months ago, i think around novemberish?
relaxed- http://i135.photobucket.com/albums/q148/bolunye/DSC02329.jpg
flexed abs- http://i135.photobucket.com/albums/q148/bolunye/DSC02325.jpg
flexed arm- http://i135.photobucket.com/albums/q148/bolunye/DSC02323.jpg

these were taken today:
relaxed- http://i135.photobucket.com/albums/q148/bolunye/DSC02364.jpg
flexed abs- http://i135.photobucket.com/albums/q148/bolunye/DSC02366.jpg
flexed arm- http://i135.photobucket.com/albums/q148/bolunye/DSC02371.jpg

I think i've lowered my body fat overall, but now, i'd like to put on a little more muscle, and increase my strength by like 3X

oh and could you guys give me an estimate on what my bf% is right now? ty

 

[Crazy Asian]

Day 1:

Back Squats 2 x 5 225 lb.
Front Squats 1 x 15 (lighter weight) 135 lb.
Sumo Leg Press 2 x 15 225 lb.
Hyperextension 2 x 8 30 lb.
Calf Raises 2 x 10 225 lb.

ouch i don't think i've ever worked my legs this hard before.
i always thought that if i did too many lifts, it would take away muscle?
but not if you do them all at once i guess?

 

[Quagmire911]

The 1x15 on squats is not a front squat, it is a back squat as well.

Remember and do the squats ass to grass.

Good luck.

 

[Quiksilver]

Don't take fish oil post workout.

Take it at your second meal of the day, or right before bed.

Post workout is when your body needs protein and carbohydrates, not oils and fatty acids.

 

[Quagmire911]

I'm sure fish oil actually balances out blood sugars when taken throughout the day. It also does a decent job pwo for repair functions.

Just a thought...

 

[Crazy Asian]

aight i'll do back squat from now.

and i'm jsut gonna make a regular whey shake, i really don't like the idea of eating raw eggs

 

[Quagmire911]

Your squat is very high for someone starting out, especially at your weight. If they were ass to grass full ROM squats (as low as you can go), niceee.

 

[Crazy Asian]

Post workout :
3 scoops of whey (30g of protein)
7 whole grain cereal w/chocolate milk (carbs + 17g protein)
3 eggs scrambled (18g protein)

My squats weren't exactly touching the ground, but they were half way between parallel and the ground.

oh and i'm not just starting out.
I've been swimming and lifting/abs/dryland out for 3.5 years, but just never got serious about gaining strength before.

but plz don't laugh when i post my incline press weights

 

[Crazy Asian]

btw, in my before and after relaxed photo, doesn't it look like I lost a lot of mass in my upper body?

 

[Quagmire911]

Hmmm, ok. I thought I remembered you posting about lifting before.

As for the photo, I don't think so. I just think it is the different angles the pictures are taken at.

 

[I-tallionStallion]

Post workout :
3 scoops of whey (30g of protein)
7 whole grain cereal w/chocolate milk (carbs + 17g protein)
3 eggs scrambled (18g protein)

Is this dinner? I think you could do better then cereal, chocolate milk and eggs. It makes me sick to my stomach thinking of that mixture.

try a 1/2lb of beef (cooked anyway you want it) with potatos or beans. Lay off the milk - get something like "carbo gain" for after workout carbs - mix with whey in shake for postworkout

 

[Crazy Asian]

Is this dinner? I think you could do better then cereal, chocolate milk and eggs. It makes me sick to my stomach thinking of that mixture.

try a 1/2lb of beef (cooked anyway you want it) with potatos or beans. Lay off the milk - get something like "carbo gain" for after workout carbs - mix with whey in shake for postworkout

no that wasn't dinner.
i really don't see what's wrong with my mixture.
everything was healthy.

my coach said the best thing to eat/drink after a workout is chocolate milk.
and the cereal was a good kind.

i accidentally fell asleep and just woke up.
i'm about to have dinner:
STEAK
wheat bread <--- would it be smart to cut this out since it's 8:00?
fruits and veggies.
and 3 fish oil's ( i already had some this morning.)

 

[I-tallionStallion]

no that wasn't dinner.
i really don't see what's wrong with my mixture.
everything was healthy.

my coach said the best thing to eat/drink after a workout is chocolate milk.
and the cereal was a good kind.

If your going for a clean bulk, then lay off the milk...pretty sugary and could make you fat but eh might not depending on your metabolism. I think you could do better for your meal tho. You probably won't find many big guys, eating chocolate milk and cereal to get big. Eggs are good tho.

i accidentally fell asleep and just woke up.
i'm about to have dinner:
STEAK
wheat bread <--- would it be smart to cut this out since it's 8:00?
fruits and veggies.
and 3 fish oil's ( i already had some this morning.)

No fruits, and no bread I'd say. Starch and sugar is not good at night. veggies and steak is very good tho. Stick with something like that. I'd have steak or beef/potatoes 45 minutes after my post workout shake and then for dinner some other protein dish.

 

[Crazy Asian]

If your going for a clean bulk, then lay off the milk...pretty sugary and could make you fat but eh might not depending on your metabolism. I think you could do better for your meal tho. You probably won't find many big guys, eating chocolate milk and cereal to get big. Eggs are good tho.



No fruits, and no bread I'd say. Starch and sugar is not good at night. veggies and steak is very good tho. Stick with something like that. I'd have steak or beef/potatoes 45 minutes after my post workout shake and then for dinner some other protein dish.

thanks for the advice.
and what do "big guys" eat after they work out?
just a protein shake?

ok so from now on: eat carbs 1 hour after protein shake, and for dinner, just meat and veggies.

 

[I-tallionStallion]

After reading through the posts, Quag already gave you great advice. Especially why not to have milk.

I would eat this after i work out - post workoutshake - 3 scoops whey + liquid fast carb

then 45 minutes later - steak plus potatoes

then 2 hours later - 1/2 beef or chicken cooked in some fashion (which may be alot to a young guy like you) + veges

 

[Crazy Asian]

Day 2:
Cereal w/milk <--- i'll start eating toast with peanut butter and eggs, but i didn't have time today.

crappy school lunch.


didn't work out today.
came home at 5:30 - didn't swim either.

dinner - pasta with scallops and tomato sauce.
veggies.
shrimp.
a packet of tuna w/ garlic, scallions, ginger and olive oil.

will probably be eating peanuts while i do hw and cram for tests tonight.

 

[Quagmire911]

Day 2:
Cereal w/milk <--- i'll start eating toast with peanut butter and eggs, but i didn't have time today.

crappy school lunch.


didn't work out today.
came home at 5:30 - didn't swim either.

dinner - pasta with scallops and tomato sauce.
veggies.
shrimp.
a packet of tuna w/ garlic, scallions, ginger and olive oil.

will probably be eating peanuts while i do hw and cram for tests tonight.

Diet needs a lot of work.