Delt with a bad shoulder injury that wouldnt go away…was so busy with school it was hard to train, plus i had the shoulder injury which was demotivating. In addition to all of this i was living in residence and had to eat in meal hall which i could only eat 3 meals a day and…2 meals on weekends…i tried to cook extra food on the side but failed at it most of the time.
But since i’ve gotten home from school things have been much better, LOTS more food, injury free training, up to 190 lbs hoping to go back to school at around 200, but im not sure if i gain 10 lbs by september…either way itll be close.
Fabulous… Made more progress than all year long in 2008… packed on some serious amount of pounds, while staying lean… jumped huuge on deadlifts, bench, and shoulder work as well as bodyweight excersises… only my squat sucks, which funny because 1 year ago that was my strongest lift…
Pretty good in general. Discovered T-Nation back in March and have been taking my workouts much more seriously since then. I used to just go to the gym and lift, trusting that as long as I did something I would grow (although years of marginal results should have already made me realize the fault in that).
Over the last few months I have read loads of articles, majorly increased the intensity of my trainings, and have drastically altered my food intake.
I am definitely noticed improvements, both in my lifts and in my appearance. However, when I read through the other posts I see that some people experience weight gains of 30lbs over 2 months. I am not gaining weight anywhere near those numbers. I’m 6’4" and used to weigh 185 before changing my training and eating. Now, after about 3 months of really watching my eating, I weigh close to 200lbs. To give you guys some idea of what I eat, here is my diet:
Breakfast: Shake consisting of 400ml whole milk, 100ml soy milk, 100gr oatmeal, 10gr flax seeds, 2 raw eggs, and some blueberries. Approximately 850 calories.
meal 2: 4 sandwiches with peanutbutter. 716 calories.
lunch: undetermined.
meal 4: proteine shake. 240 calories
meal 5: 4 sandwhiches with peanutbutter. 716 calories.
dinner: undetermined.
meal 7: 4 sandwhiches with peanutbutter and 250gr of cottage cheese. 900 calories.
On training days I’ll add another protein shake right after my workout.
2 meals are undetermined because I don’t really plan ahead what I eat for lunch and dinner. However, I always include plenty of meat with dinner and generally make sure to take in at least 500 calories for each (usually more).
This diet has about 200gr of protein per day, 300gr of carbs, and 160gr of fat, excluding the 2 undetermined meals as well as the extra shake on training days.
So, not including the 2 undetermined meals, the diet counts about 3422 calories per day. Counting an extra 1000 calories for lunch and dinner, that makes 4422 calories.
So, if anyone has any ideas on why I am not gaining weight faster please let me know. Also, if anyone has any good suggestions for alternatives to peanutbutter those are very welcome too because I am starting to get sick of the stuff. I keep eating it though because it is so rich in protein and fat.
Got injured again but my weight managed to stay the same. My left quad is pulling a Cutler and thats starting to bug me but other than that everything is full speed ahead.
Going well. I haven’t reached any of my goals yet but I’m closing in. I got in good condition, not really ripped but close enough, for my birthday. Strength is stuck on presses but there’s some decent progress on pulls. Odd knee problem made me drop squats for a few weeks though.
Pretty good year for me. No serious injuries (knock on wood). Usually I get hurt at least once or twice a year. I’ve been setting Pr’s in the gym and on the highland games field. I’ve actually hit at least one PR in every competition this year, which is pretty big for me, including turning a few cabers that have given me fits in the past.
I’ve decided to compete next year in the “lightweight” class, which is under 190 lbs, so I’m working on cutting bodyfat at a slow pace to get there. I will be pretty damn lean at 190, but I don’t want to cut drastically or have to do water manipulation. If I can maintain or increase my strength, I should be pretty competitive in that class. I’m doing WSSB 3 right now, modified a bit for more throwing-specific exercise choices, and its been working out well for me.
[quote]RMorrison wrote:
I know it is better to get as many cals/protein in solid form as possible, but I would suggest supplementing with more shakes to get you to your goals. I am trying to do 2g per lb of BW (~400g, the equivalent of about 10 8oz chicken breasts) for protein at the moment and it is virtually impossible to get that without decent shake supplementation. [/quote]
Ya, recently I’ve been drinking 2L of milk with 4 scoops of protein that works out out to ~1,400 calories with ~170g of protein. I drink it throughout the day and not in one sitting.
I agree totally with getting as many calories through solid from of protein as well. I personally believe you get more, nutritionally, out of solid animal proteins than that of a protein supplement.
2009 is going very well. I wasn’t getting the great results i know i could last year so since January I dont recall missing a single workout. I put on a good 20 lbs of muscle since last september about but I can do better. My strength has increased far beyond what it used to be. I got done bulking at 210 lbs and Im now down to 200 lbs. I don’t have much more fat to lose but I learned my lesson to keep my bodyfat manageable all year round.