Dday Shoots for 30lbs

Training Logs
1

I’m back! This time, I’m aiming to gain weight. Some of you watched me go from 288lbs of fat bastard to 214lbs of skinny fat bastard well now I plan on gaining 30lbs. I know 30’s not much but since I’m not in the ideal BF% range that’s the number I can accept.

I’ll be using a targeted carbs aproach, morning and PWO with under 30gs on non training days. My weight loss diet was 1800-2000 calories a day, under 30gs carbs, my gaining weight diet will be very simular with an additional 30-40gs of carbs in the morning and a serving of Surge PWO and some additional protein during the day. Sunday night I’ll have a healthy cheat meal.
Training will be 4 days a week and break down:

Monday-legs
Tuesday-Chest/triceps
Wednesday-off
Thursday-back
Friday-shoulders/biceps

4-5 exercises each group 5sets of 8-10 for each. This will adjust as I find out how much work I can handle, I started this last week and did surprisingly well.
5 days a week I will also take a 30min casual walk in an effort to fight gaining fat. Again, I know the 4/1 rule but I need muscle to help burn off the rest of the fat I have to lose.

All of this is subject to change and if I find I’m gaining to much fat there will be adjustments.
This is the first time in my life I have intentionally tried to gain weight so hopefully I can do it right, wish me luck.

2

Todays food plan looks like this:

Breakfast
2 scoops LCMD
2 cups whole milk

8am
6oz grill pork steak
half serving of walnuts

11am
2 cups spinach
half serving walnuts
6oz chicken breast
2tbsp balsomic dressing

2:30p
1/2lb turkey burger

5:30ish PWO
1 serving Surge

8p
1 6oz turkey fillet mignon

Bed around 11p.

totals on the day don’t seem to reach the goal I set of 2500-2800 cals a day. Crap!

Calories: 2202
Fat: 95g
Carbs: 89g
Protein: 258

at 2:30p I think I’ll have another fillet this increases my calories to 2422 which is more in the range I want.

3

Grr you’re gonna be strong like bull… I predict you’ll be a strong SOB and my strength will further detriorate to the point where I must follow suit and ramp up the cals and perform some beast building of my own.

4

[quote]Blazin wrote:
Grr you’re gonna be strong like bull… I predict you’ll be a strong SOB and my strength will further detriorate to the point where I must follow suit and ramp up the cals and perform some beast building of my own.

[/quote]

I hope you’re right about being strong, so far all I feel is bloated. I ate a good bit of carbs this weekend to get ready for some heavy DL’s tonight.
I gotta admit I’m a bit nervous about the whole thing.

5

My body’s finally using the pre-workout carbs… around round circuit 5 of 8 I felt aboost of energy and dominated my DLs today… :slight_smile:

6

Had jury duty this morning, luckly I got out of it.
Last nights work:

DL
135 2X10
225 1X10
305 5X8-10

Leg press
500 5X8-10

Leg curls
125 5X8-10

Leg extensions
Did some crazy burn out thing, 80lbs for 15sec intervals with 5 seconds rest 4 intervals equals one set for a total of 4 sets. Interesting…

Since I was in jury hell this morning my feedings are F’d.

6:00a
2 scoops LCMD
2 cups whole milk

11:30a
8oz pork steak
15 walnut halves

Thats it so for, I’ll likely eat again around 1p.

7

BTW my last weigh in was wednesday of last week 214lbs, still need to get measurements to judge gains losses and what not.

8

Today I weighed in at 215, doesn’t really mean much to me in the actual process, likely water weight.
Last nights training sucked, I hate chest day, I have a really hard time hitting my right pec so last night I tried about 10 different exercises to get it but failed. My workout looks funny because of all the different exercises I did so I’ll give you the short of it.

DB bench
45 2x10
55 1x10
60 2x10
75 1x7
65 2x8

flies
25 4x10

incline db press
55 3x10

funky punching mothing with DB
25 1x10

machine bench
110 3x10

1 arm machine bench
50 2x10

bench to clavicle
bar 2x15

tricep DB over head press 2 arms
65 4X10

tricep push downs
55 4x10

1 arm tricep push down
30 2x10

not sure what they are called, heals on the ground, palms down on a bench dipping down to exercise the tri’s
4X15

Over all not exactly a great workout, lots of volume just not good exercises. I’m trying to find some lift to hit my chest. When I trained at home I have a decline press that seemed to hit the chest best of all however my school gym does not have a real way of doing these so I’m searching out an option.
Those of you who followed my weight loss thread (Blazin) know I had tendonitis in my right elbow most of the summer, that has pretty much healed, stil hurts a bit when doing supinated curls. This has left my right arm smaller than my left because I have tried to be nice to it, just one more imbalance I need to correct, yea me.

9

DAMN IT!!! I’m not going to make calories again today, I’ll have to find something to buy to fill in the missing calories.

10

So yesterday I was able to make up my calories after all. I went to the salad bar at work for some extras.

Food:

6am
2 scoops LCMD
2 cups whole milk

8am
8oz pork steak

11am
2 cups spinach
7oz chicken
3 tbsp cheese
1.5 boiled eggs
pinch of onions
2 tbsp sunflower seeds

2:30p
5oz turkey fillet mignon

5:30p
1/4 lb turkey burger

8:30p
1/4lb turkey burger

10:30p
1tbsp natural PB
1/2 whole milk

Totals:

calories 2551
fat 158gs
carbs 35.5gs
protein 252gs

Carbs were a bit higher than I was shooting for since it was a no carb day but if you subtract the fiber in the spinach I’m under 30gs so I guess that’s the target.

The only exercise I got was a 20min 3mph 6*incline walk on the treadmill and 20min of streatching.

11

Yesterday was back day, one of my favorites. It went like this

ROM DL
135 2X10
205 1X10
215 5X8-10

Low row
130 5X8-10

D bar pull downs
140 3X8

scapular abduction exercise
25 db’s 3X12

scap PU
BW 3X15

Looks a little odd I know, the d bar pull downs I had to cut short, on the second set my shoulder started making a weird grinding-poping noise, I started the 3rd set got in 8 and it started again so I called it quits. I’ve got some shoulder issues already so I did some shoulder girdle work at the end. Was supposed to do abs last night too, asked my instructor if we were going to do them during class and he said we would so I skipped them in my workout, guess what we didn’t do.

Food:

6am
2 scoops LCMD
2 cups whole milk
half blueberry bagel

8am
1/2 turkey burger
7 halves walnuts

11am
2 cups spinach
2 table spoons cheese
5oz chicken
4 tbsp berry balsomic dressing

2:30p
turkey fillet mignon

5:30p
Surge

8:00pm
8oz pork steak

10:30p
1 tbsp natural PB

Calories 2701
fat 129g
carbs 123g
protein 273g

12

Weekend was good, weight 217lbs, that’s 2lbs in a week, thinking that might be a bit high but could just be water since it was the first week of carbs, I’ll pass judgement after this week. If I gain 2 more pounds this week I’ll lower the intake.
Last week I didn’t walk as much as I should have so that too could play a roll. This whole thing is basically trial and error either way. I took measurements as well, I’ll post those after bit.

13

Last night was leg night and my back was killing me, I tried for 20min to get it streatched out but it was having none of it. I tried a few lifts and everything hurt, I did get in 3 sets of DL with 185lbs, yippie. Also did 5 sets on the hip sled way under weight at 460lbs after that I pissed off the rest of the workout, my body said no and I didn’t want to argue this time.
Tonight is chest, which I hate but I do have some stuff up my sleeve.

Diet yesterday:

6a breakfast
2 scoops LCMD
1/4 cup rolled oats
1 serving creatine
1 serving fiber
4 regular fish oil
1 potassium
1 magnesium
1 multi

8am
1/4 turkey burger
1 serving cashews

11am
6oz chicken breast
2 cups spinach
2 tbsp cheese
handful pecans

2:30p
turkey fillet mignon
1 serving cashews

5:30p
1 serving Surge

8:30p
8oz beef

Calories 2798
fat 129gs
carbs 130gs
protein 292gs

14

Almost forgot to post my measurements:

Neck 16
right arm upper 13.5
Left arm upper 14.5
Chest 46
waist 42
hips 40
right thigh 25.5
left thigh 25.5
right and left calf 16

Funny how much different my arms are from one another, my guess is that when I injured my elbow since I wore a brace and didn’t use it those muscles went away. should come back fairly easly. These numbers suck balls which is why I’m trying to gain some muscle how ever if they get to crazy I’ll stop.

Note: I have large hips just how I’m put together, don’t think I’ll ever see low 30’s there. At the best shape of my life and lowest weight my first year of college at 205lbs my waist was stil 38in, don’t think it’s gonna get much better than that.

15

GOod work mang, I’m almost in phase II… eat like you have a pair + lift every day = beast.

I’m taking a before/after pic for sure to see how much of a difference 3 weeks of beast building makes.

Need to take measurements too… I still don’t physically see a huge difference but people keep telling me I look great…

Meh… at least I don’t get discouraged. :slight_smile:

16

[quote]Blazin wrote:
GOod work mang, I’m almost in phase II… eat like you have a pair + lift every day = beast.

I’m taking a before/after pic for sure to see how much of a difference 3 weeks of beast building makes.

Need to take measurements too… I still don’t physically see a huge difference but people keep telling me I look great…

Meh… at least I don’t get discouraged. :)[/quote]

Sure feel like I’m eating good and lifting harder every time out hopefully I’ll be a beast when it’s all said and done.
Keep up the hard work!

17

Last night was chest night and I think I finally got somewhere with it. I did a lot of warm ups to avoid using to much shoulder and hopefully strengthen them.

Scapular protractions
25lbs 3x15

external/internal band rotations
green band?? 3X25

a few other nameless streatches and wild lifts

Actual training

db bench
60 1X12
75 4X8-10
60 1X10

pronated flies
35 4X8-10

smith machine incline
135 4X8

triceps:
over head DB press
60 1X10
75 4X8-10
60 1X10

tricep pushdown on lat pull machine
50 4X10

Doesn’t seem like much volume really but my chest and tris were/are trashed. I tried to do some finishers but I was already finished. They hurt like a bitch this morning. All that time off of arm training really shows up in the numbers, shouldn’t take much to get them up to snuff.

I threw in some ab work at the end of the session, could have done more but had to get to class.

Diet for yesterday:

6am
2 scoops LCMD
1/4 cup rolled oats
2 cups whole milk
creatine
fiber
fish oil
multi
potassium
magnesium
apple cider vinager tablet

8am
1/2lb turkey burger
1/2 serving cashews

11:00am
2 cups spinach
5oz chicken breast
2 tbsp cheese
raspberry walnut vinagrette (lite version)

2:30p
turkey fillet mignon
cashews

5:30p PWO
serving Surge
3 servings BCAA thoughout workout

8:30p
8oz pork steak

Totals:
calories 2798
fat 129 gs
carbs 130gs
protein 291gs

Also walked 30min at lunch yesterday.

This mornings weight (unchanged) 217lbs, this is a good thing since I gained 2-3lbs last week. I hope it remains the same until Saturdays official weigh in then I MAY up my calories next week.

18

Your diet looks great… and good numbers…

Great job man… you should be posting pictures too… :wink:

19

[quote]Blazin wrote:
Your diet looks great… and good numbers…

Great job man… you should be posting pictures too… ;)[/quote]

Thanks! I’m learning something new everyday around here, love this site.
I have a few shots from the last week of my diet, I guess I should put them up here. I figure I’ll wait until I have gained some decent weight before taking more.

20

Yesterday was my day “off” no lifting, I did get 40mins of walking in so I wasn’t a complete slack ass.

Diet:

6am
2 scoops LCMD
creatine
2 cups whole milk (I know it was a low carb day but I was half asleep when I made this shake and didn’t realize it until I’d already poured the milk in, wasn’t going to waste it)

8am
1/2 turkey burger
1/2 serving cashews

11am
2 cups spinach
6oz chicken
1 tbsp cheese
some cashews
2 servings honey balsamic dressing

2:30p
turkey fillet mignon
cashews

5:30p
5oz steak

8:30p
5oz steak

Calories 2477
fat 138.4gs
carbs 57gs
protein 252gs

Around 9:30 last night my instructor decided to have us do some ab work, I’d just blew them out the night before but gave it my best.

Today is back day, one of my favorites.