My body fitness

[rypmurthy]

Details: 193 lbs
5'10
BF- probably about 14%
21 years old

I've been working out a year now following first diesil's cutting plan. I started at 207 and went to 163 in five months. Since then i've been bulking. 3 months ago i started a new diet that incorportated EFFORT's diet/workout (i've been doing a similar workout since the beginning) and saw tremoundous gains in the gym.

Goals: To get big and strong with 10-12% body fat - whatever looks good but i def want to weigh a little over 200lbs in muscle

Workout and stats-


Monday: Squat 3x5 --------230 lbs (ass to grass)
Leg Press 2x10 ---310 lbs
Calves 2x10-------405 lbs
Core 3x8
Heavy abs 2x10 (decline situps)--40 lbs

Wednesday: Incline Bench 3x5----175 lbs
Skull Crushers 3x8----45 lbs
Dumbbell Press 3x8---60 lbs
Lateral Raise 3x6-----30 lbs

Friday: Deadlift 3x5--------365 lbs (Just hit that today
Dumbell Curl 3x8----45 lbs
Pullups 2xfailure
Bentover Rows-----165lbs

I do low to medium cardio 3-4 times a week for 15 minutes usually right after i workout.

I get close to 500 grams of protein a day. A gallon of water or more. calorie count i have no idea...must be over 4000 at least

My diet - haha may be extreme for some but i am damn serious

Meal 1- 2 scoops whey, 1/2 oats, 3 raw eggs, banana, blueberries
Meal 2- 2 scoops whey, 1 cup oats, 4 raw eggs, 1 serving nat. peanut butter, banana, blueberries

Meal 3- Cheese burger with whole wheat bun
meal 4- 2 scoops whey with 2 raw eggs
Meal 5- grilled chicken with salad and a ton of olive oil and vinegar, with 10grams fishoil
Meal 6- Precarbs for workout - 1/2 cup brown rice and 2 scoops of whey with 2 raw eggs, and 1/4 oats
**Meal 7- postworkout - 3 scoops whey
**Meal 8- 1/2 serving muscle juice (quick carbs) with two raw eggs...i am going to be getting carbogain after it runs out

meal 7 and 8 are only when i work out, extra eggs are added to meal 6

Meal 9- 1/2 lb beef and either kidney beans, potatoes, or brown rice
Meal 10- Right before sleep i have 1/2 lb of grilled chicken with a slice of american cheese and a little bbq or honey mustard sauce--with 10 more grams of fish oil

(I may miss one meal a day tho, due to being young and schedule changing...but generally this is what it is) 6 days a week...sunday off


Goals:

500 lbs or more Deadlift
250 lbs or more Incline bench
300 lbs or more on squat

approach i am taking is a powerlifting one till my stats in the big three are big enough to be used in a more volume training style...at least i think that's how it works. Info on that would be helpful.

I'd love to listen to advice and whatnot...i always work out (I'm VERY dedicated) and i look forward to keeping track of my Journal for you guys and me to learn something!
I will provide pics eventually.

 

[rypmurthy]

I am surprised you didn't get another rep or two with the 375. How many weeks in a row have you pulled without a break / deload?

It could just be sleep, but you should have got more than one if you got 365x5. Could just be one of those things.

And hey, moving the workout a day forward as a one off for getting some tale is not an issue

 

[Warboss Alex]

I am surprised you didn't get another rep or two with the 375. How many weeks in a row have you pulled without a break / deload?

It could just be sleep, but you should have got more than one if you got 365x5. Could just be one of those things.

And hey, moving the workout a day forward as a one off for getting some tale is not an issue

huh, you answered your own post?

everything looks on point but you need much more than a gallon of water a day - about treble that (given your protein intake). this is not optional.

I'd also add a bit more cardio as it will facilitate nutrient partitioning and recovery. 30-40 mins on your offdays perhaps.

 

[simon]

I figure he is either a spambot (commercial links in his signature) or likes to talk to himself but forgot to login another of his multiple accounts.

If you google his username he has replied to his own posts on several other diet/fitness websites but with different commercial links in his signature. My spambot senses are tingling.

But damn...he's good: I really wanna buy a camping tent now!!!!!!!

 

[Warboss Alex]

I suspected that too but at least he's a spambot on a high protein diet.

 

[simon]

Too much whey for my liking though, and the salad could do with some feta. Speaking of feta, I made my own the other week and it is maturing in brine for a couple of weeks. Got 500g from 3 litres of milk! I'll post you some when it's ready

 

[Warboss Alex]

fetta is awesome how'd you make it??

 

[jahidi]

lol, this is Stallion's journal! :crackup:

And the reply below looks like something Quagmire would say.

This spambot is hilarious.

 

[simon]

fetta is awesome how'd you make it??

Milk, tablespoon of yoghurt and liquid rennet (bought from Sainsburys for £1.09). And lots of salt for the brine.

It's pretty easy. I followed the instructions at http://biology.clc.uc.edu/fankhauser/Cheese/FETA.HTM and http://fiascofarm.com/dairy/feta.html

At first it taste pretty bland like cottage cheese, but one week in the brine and it's starting to taste a bit like feta. It should be ready in another 2-3 weeks.

 

[user43770]

lol, this is Stallion's journal! :crackup:

And the reply below looks like something Quagmire would say.

This spambot is hilarious.

Good call