MPFan's Log to Muscle Gain

Training Training Logs
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Hello everyone and welcome to my NEW log!! I will be tracking my progress here as I attempt to move from being the skinny guy to a one that is built. I plan to track my workouts and eating for everyone to follow. PLEASE FEEL FREE TO ADD YOUR COMMENTS AND SUGGESTIONS!!

Some background, I have always been skinny, like around 110 lbs. I have worked out for years, more to feel better and have a healthier lifestyle, but never serious.

Now it’s time to get SERIOUS!!! Four weeks ago I started John Berardi and Michael Mejia’s Scrawny to Brawny program. I am following the online coach program so I began the work out in Phase 5 on January 26, 2009.

Workouts:
Scrawny to Brawny Program

I will post the work out as I got through them, include the weight.

Diet:
Based on Berardi?s Calorie Calculator I am changing my diet to consume the following.

Calories ? 3,200
Protein ? 162
Carbs ? 406
Fats ? 108

Eating meals every 2-3 hours.

I am consuming Whey Protein shakes directly before and after workouts. Will try to post the diet each day. Will increase the diet if no gains are shown.

Goals:
Currently I do not really have any set define goals (maybe I should find some), but I just simply want to put on lots of muscle while keeping my Body Fat low!! For now my goal is to ensure that I am putting on pounds every week.

Posted below are my stats at the beginning of the program along with pics and measurements

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BEGINNING STATS,MEASUREMENTS, AND PICS AS OF 2/8//09 (One week into program)

Stats:
27
5?10?
120 lbs
BF 6.6%

Measurements:
Chest: 33.5"
Arms: 12"
Shoulders: 40.25"
Waist: 29"
Thigh: 19"
Calf: 12.5"

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Chest 2/8/09

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Left Side 2/8/09

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Right Side 2/8/09

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Back 2/8/09

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Legs 2/8/09

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RESULTS AFTER FOUR WEEKS

After being on the program for four weeks and completing Phase 5 here are my results

Stats
Weight: 126lbs - 6lb increase
BF: 6.9% - 0.3% increase

Measurements
Chest: 33" - No increase
Upper Chest: 34.5:
Arms: 12" - No increase
Shoulders: 42" - Increase of 1.75"
Thigh: 19" - No increase
Calf: 13" - Increase of .5"

Sadly this is all I gained after the first 4 weeks. I am much stronger but haven’t seen a big change. I am going to increase my calorie intake by 500 as well as begin taking Fish Oil supplements, hoping that will help.

Any suggestions are welcomed!

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UPDATED PICS AS OF 2/22/09

I don’t seem much change from the pics post before which were 4 weeks old. Hopefully there is a little progress visible.

Chest 2/22/09

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Right Side 2/23/09

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Left Side 2/23/09

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Back 2/23/09

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Legs 2/23/09

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Here’s the log of my diet and workout for this week. Comments welcome!!

MONDAY 2/23/09

WORKOUT
Barbell Cuban Rotation 3 x 8 - 30 lbs
Straight-Arm Cable Pressdown 3 x 8 - 90 lbs
Push Press 4 x 5 - 85 lbs
Neutral-Grip Pull-Up 4 x 5 - Bodyweight
Incline Barbell Bench Press 3 x 10 - 75 lbs
Bent-Over Dumbbell Row - 3 x 10 105 lbs

DIET

MEAL 1
Oatmeal, 2 packet
Milk, 1%, 2 1/3 cup
Scrambled Egg, 3

PRE-WORKOUT
Flaxseed, 1 tbsp
Whey Protein Shake, 1 serving

POST-WORKOUT
Whey Protein Shake, 2 serving
Rainbow Pasta, 8 oz

MEAL 2
Chicken, 8 oz
Rainbow Pasta, 12 oz

MEAL 3
Ground beef, lean, 8 oz
Beans, red kidney, 0.5 cup
Tomato Sauce, 1 cup

BEFORE BED
Reese’s Oatmeal, 1 serving
Whey Protein Shake, 2 serving

TOTALS
Cal 4094
Fat 123
Carbs 429
Protein 312

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TUESDAY 2/24/09

WORKOUT
Barbell Deadlift 4 x 5 - 105 lbs
Barbell Stiff-Leg Deadlift 3 x 6 - 105 lbs
Barbell Single-Leg Split Squat 3 x 8 - 105 lbs
Single-Leg Leg Press 3 x 12 - 10 lbs
Hanging Leg Raise 3 x 12 - Bodyweight

DIET
Attempting to increase calories and carbs this week but today was not a such a good day for that.

MEAL 1
Oatmeal, 2 packet
Milk, 1%, 2 1/3 cup
Scrambled Egg, 3 large

PRE-WORKOUT
Whey Protein Shake, 1 serving

POST-WORKOUT
Whey Protein Shake, 2 serving
Promax Bars, 1 bar

MEAL 2
Rainbow Pasta, 8 oz
Ground beef, 4 oz S
Marinara Sauce, 0.5 cup

MEAL 3
Chicken Thigh
Chicken Drumstick
Broccoli, 5 spear
White Rice, 0.5 cup

MEAL 4
Ground beef, lean, 6 oz
Beans, red kidney, 0.5 cup
Tomato Sauce, 1 cup

BEFORE BED
Whey Protein Shake, 2 serving

TOTAL
Cal 3496
Fat 125
Carb 323
Protein 265

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WEDNESDAY 2/25/09

REST DAY - No Workout

MEAL 1
Promax Bars, 1
Promax Bars, 1

MEAL 2
Chicken, 6 oz
White Rice, 1 cup
Green Beans 3/4 cup

MEAL 3
Ground beef, lean, 6 oz
Tomato Sauce, 1 cup
Beans, red kidney, 0.5 cup

SNACK
Mozzarella Cheese, 2 oz
Cheddar Goldfish, 2 serving

MEAL 4
Bread, whole wheat, 4 oz
Potato Chips, 2 oz
Italian Style Meatballs 6 meatballs

BEFORE BED
Oatmeal 1 cup
Milk 1% 1 cup
Peanut Butter 1 tbsp

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THURSDAY 2/26/09

REST DAY - No Workout

MEAL 1
Chick-fil-A Chick-n-Minis (3 count)
Chick Fil A Chicken Biscuit

SNACK
Promax Bar

MEAL 2
Filet Mignon, 6 oz
Baked Potato
Corn on the Cob

SNACK
Promax Bar

MEAL 3
Chicken, 6 oz
Rice, 1 cup
Pineapple, 0.5 cup

MEAL 4
Ground beef, 6 oz
Rice, 2 cup
Broccoli, 4 spear

BEFORE BED
Whey Protein Shake, 2 serving

TOTALS
Cal 3664
Fat 124
Carbs 419
Protein 236

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FRIDAY 2/27/09

WORKOUT:
Reverse Push-Up 3 x 8 - Bodyweight
Push-Up with Feet Elevated on Bench 3 x 8 - Bodyweight
Bent-Over Supinated Barbell Row 4 x 5 - 115lbs
Slight Incline Dumbbell Bench Press 4 x 5 70lbs
Cable Pulldown with Rope Attachment 3 x 10 60lbs
Seated Swissball Dumbbell Scott Press 3 x 10 60lbs

DIET

MEAL 1
Oatmeal, 2 packet
Milk, 1%, 2 1/3 cup
Scrambled Egg, 3
Fish Oil, 1 tablet

PRE-WORKOUT
Whey Protein Shake, 1 serving
Flaxseed, 1 tbsp

POST-WORKOUT
Whey Protein Shake, 2 serving
Rice, 2 cup

MEAL 2
Ground beef, 6 oz
Rice, 1 cup
Green Beans, 0.5 cup
Fish Oil, 1 tablet
Multi Vitamin
Vitamin C

SNACK
Pineapple, .5 cup

MEAL 3
Great Value Chicken, 8 oz
Carrots, 0.75 cup
Pineapple, 2 slice
Thai pasta noodles, 1.5 cup

MEAL 4
Oatmeal, 1 cup
Milk 1%, 1 cup
Peanut Butter, 1 tbsp

BEFORE BED
Whey Protein Shake, 2 serving

TOTALS
Cal - 4155
Fat - 131
Carbs - 436
Protein - 277

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[quote]MPFan wrote:
FRIDAY 2/27/09

DIET

MEAL 1
Oatmeal, 2 packet
Milk, 1%, 2 1/3 cup
Scrambled Egg, 3
Fish Oil, 1 tablet

PRE-WORKOUT
Whey Protein Shake, 1 serving
Flaxseed, 1 tbsp

POST-WORKOUT
Whey Protein Shake, 2 serving
Rice, 2 cup

MEAL 2
Ground beef, 6 oz
Rice, 1 cup
Green Beans, 0.5 cup
Fish Oil, 1 tablet
Multi Vitamin
Vitamin C

SNACK
Pineapple, .5 cup

MEAL 3
Great Value Chicken, 8 oz
Carrots, 0.75 cup
Pineapple, 2 slice
Thai pasta noodles, 1.5 cup

MEAL 4
Oatmeal, 1 cup
Milk 1%, 1 cup
Peanut Butter, 1 tbsp

BEFORE BED
Whey Protein Shake, 2 serving

TOTALS
Cal - 4155
Fat - 131
Carbs - 436
Protein - 277 [/quote]

Are you using milk with you protein shakes? I would def add it in for your post workout shake min, the suger will help your recovery + the extra protein…
I drink 1 gal per day and use it with every shake.

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[quote]Rooster1980 wrote:
Are you using milk with you protein shakes? I would def add it in for your post workout shake min, the suger will help your recovery + the extra protein…
I drink 1 gal per day and use it with every shake.[/quote]

Currently I am not using Milk in my protein shakes, just water. But I will switch over to milk now and give it a try!! Thanks for the suggestion.