My Background, Plan and Goals

Training
61

thanks alot Flip I appreciate the compliments - if your interested in being more precise about your diet and all that, theres this site I found www.fitday.com where you can log each meal, and it keeps track of protein carbs and fat as well as physical activity, weight gain etc.

You can also add custom foods meaning I can add my shakes etc in so I can really keep an accurate track of what I’m eating. As far as the 2:1 ratio you suggested I’ll definitly try that out because a knee injury is the last thing I need right now. Again, thanks alot for the advice and compliments I really appreciate it.

62

Thanks alot for the article Brant I did really enjoy it. One question I do have though is about this rule that he lays out:

“I like my athletes to eat three meals before they train with me: breakfast, lunch and a snack somewhere. This almost instantly helps most modern teens.”

I find myself working out after only one meal (breakfast) … should I try to start lifting after lunch and a third meal? Actually, after school starts up again I’ll have to lift after three or maybe four meals so I guess I will see what difference it makes.

Like the article says … I’ll see what works for me and go with it. Thanks again for the article, it puts alot of things in perspective for me and helped me make sense out of alot of things as well.

63

Some people like morning workouts, some in the afternoon, some in the evening. Whatever fits your schedule and you enjoy is the best time. Plus, DJ is working with competitive athletes, so I’m sure the intensity of their workouts is a reason he wants them to have more food in them before working out.

Besides, it sounds like you’re making progress doing what your doing, so keep going doing it.

64

Ill tell you what…you’ve changed your eating a whole lot since the top of this thread. I gurantee if you can actually stick with this eating your doing then you will have no time making big gains. Just be patient…Lifting is a long game.

You aint gonna be even your strongest and best shape until your upper 20’s…Just stay with it and you’ll be happy with yourself later when your 200 pounds.

65

Thanks for the input Brant and Harmn8r … as for timing of the workout - yeah I figure whatever works best for me is what I’ll go with - and I agree Harmn8r … like ive seen so many people say on this site - it’s not what I do today, its what I do EVERY day. I really appreciate the input guys thanks alot.

66

Today’s Meals (Rest Day):

Meal One: 4 eggs, banana, milk, olive oil
Meal Two: Protein Shake
Meal Three: 5 ounces turkey breast, water, avocado
Meal Four: 3 ounces raw tuna, milk, cucumber, cheese
Meal Five: Can of tuna, banana, protein shake
Meal Six: 8 ounces of lamb, veggies w/ olive oil
Meal Seven: 4 eggs, milk, cheese
Meal Eight: Cottage Cheese w/ PB and Metabolic Drive

Calories: 3106
Protein: 367 grams
Carbs: 121 grams
Fat: 120 grams

67

Yeah no problem dude. That site, fitday.com or whatever it was is an awesome site. It’s a little confusing but I’ll get it. If you have any questions at all, just yell and I’ll do my best to help you.

68

I just read your post and nothing btwn there and here, but you diet looks like it would make and anorexic chicken lose weight. Eat some freakin meat. No strike that. Eat as much freakin meat as you can stomach.

69

yeah i know … if you check out my meals inbetween the OP and now you’ll see iv’e been eating alot more meat.

70

ive started getting around 350-400+ grams of protein a day … so I’ve made a lot of changes from where I first started

71

Today’s Meals:

Meal One: 5 eggs, banana, milk, Metabolic Drive
Meal Two: 5 ounces turkey breast, milk, cheese
Meal Three: Protein Shake
Meal Four: 11 ounces smoked ham, milk
Meal Five: Surge (.5 scoops before WO, 1 scoop after)
Meal Six(Post WO): Oatmeal, Banana, Metabolic Drive
Meal Seven: 7 ounces smoked ham, milk, 5 ounces smoked salmon
Meal Eight: 12 ounces lean steak, vegetables with olive oil, milk
Meal Nine: Cottage Cheese + PB w/ Metabolic Drive

Calories: 3683
Protein: 403 grams
Carbs: 188 grams
Fat: 137 grams

Workout #8 (Delts):

Superset #1:
Military Press: 5x75,5x85,5x85,5x90,5x95
Incline SB Lat Raise: 5x12.5,5x12.5,5x12.5,5x12.5,5x12.5

Superset #2:
Alternate DB Shoulder Press: 5x30,5x35,5x40,5x40,5x40
Cable Front Raise: 5x22.5,5x22.5,5x22.5,5x22.5,5x22.5

Superset #3:
Cable Rows to Neck: 5x35,5x35,5x40,5x40,5x42.5
Incline Rear Delt Raise: 5x12.5,5x12.5,5x12.5,5x12.5,5x12.5

Another solid workout today, some more gains from last week.

72

Today’s Meals (Rest Day):

Meal One: Metabolic Drive, 4 eggs, milk, cheese
Meal Two: 5 ounces chicken, milk, pineapple
Meal Three: 3 ounces turkey, 9 ounces shrimp, milk, avocado
Meal Four: Can of tuna, milk, cheese
Meal Five: 15 ounces lean steak, milk, veggies w/ olive oil
Meal Six: 3 eggs, cheese, milk
Meal Seven: Cottage Cheese w/ PB and Metabolic Drive

Calories: 3098
Protein: 397 grams
Carbs: 69 grams
Fat: 124 grams

73

Some guy posted about eating meat and hes right dude. Whenever you can, have some ham or steak or something. Turkey and chicken are ok… but like steak, ham, and that shit is THE best, it’ll make you huge.

74

Today’s Meals:

Meal One: 4 eggs, oatmeal, Metabolic Drive, milk, cheese
Meal Two (Post WO): Surge, chocolate milk
Meal Three: Metabolic Drive, 10 ounces lean steak, milk, veggies w/ olive oil
Meal Four: Can of tuna, oatmeal, cheese, milk
Meal Five: 3 eggs, milk, banana, 2 fish oil capsules
Meal Six: 2 cans tuna, cheese, veggies w/ olive oil
Meal Seven: 9 ounces chicken, bell pepper, milk
Meal Eight: Cottage Cheese w/ PB + Metabolic Drive

Calories: 3794
Protein: 495 grams
Carbs: 155 grams
Fat: 126 grams

Workout Day #9 (Chest/Back):

Superset #1:
Bench Press: 5x115,5x125,5x135,5x140,5x145
Flat DB Flies: 5x40,5x40,5x40,5x40,5x40

Superset #2:
Incline Bench Press: 5x95,5x100,5x105,5x115,5x115
Incline DB Flies: 5x35,5x35,5x35,5x35,5x35

Superset #3:
Lat Pull Down: 5x60,5x65,5x65,5x65,5x70
1 Arm DB Rows: 5x55,5x55,5x55,5x55,5x60

Superset #4:
Incline Bench DB Rows: 5x30,5x30,5x30,5x30,5x30
Seated Cable Rows: 5x60,5x60,5x60,5x60,5x60

I added 5 lbs to my bench, 5 to my incline and at least 5 to everything else - I’m now in week three of my new routine and diet.

75

Today’s Meals:

Meal One: 5 eggs, Metabolic Drive, milk, cheese, banana
Meal Two (Post WO): Surge, 1/4 gallon chocolate milk
Meal Three: Oatmeal w/ PB, Banana, Can of tuna, milk
Meal Four: Can of tuna, avocado, milk, cheese, veggies
Meal Five: 4 ounces smoked salmon, tomato, milk
Meal Six: 10 ounces skirt steak, 1/2 cup walnuts, 2 ounces goat cheese, milk
Meal Seven: Cottage Cheese w/ PB + Metabolic Drive

Calories: 3632
Protein: 393 grams
Carbs: 159 grams
Fat: 159 grams

Workout #10 (Legs):

Superset #1:
Front Squat: 5x105,5x110,5x110,5x115,5x120
DB Lunges: 5x50,5x50,5x50,5x50,5x50

Superset #2:
Leg Extensions: 5x160,5x180,5x195,5x200,5x205
Lying Leg Curls: 5x120,5x135,5x140,5x140,5x140

Superset #3:
Sumo DL: 5x115,5x135,5x155,5x175,5x175
RDL: 5x105,5x120,5x135,5x145,5x155

Huge improvement on my Sumo DL - I made a change in my form and it ended up helping me get up alot more weight, and of course do it safely.

  • 20 Sumo DL
    +5 RDL
    +5 Leg Curls
    +5 FS
76

Today’s Meals (Rest Day):

Meal One: 5 eggs, oatmeal, banana, cheese, milk
Meal Two: Protein Shake
Meal Three: 8 ounces roasted lamb, cheese, milk, veggies w/ olive oil
Meal Four: 8 ounces lean ground beef, apple, milk, 2 fishoil tablets
Meal Five: 10 ounces grilled chiken, milk, veggies w/ olive oil
Meal Six: Can of tuna, water, cheese
Meal Seven: Cottage cheese w/ PB + Metabolic Drive

77

Today’s Meals:

Meal One: 4 eggs, banana, cheese, milk
Meal Two (Post WO): Quarter gallon chocolate milk w/ Surge
Meal Three: 8 ounces chicken, milk, avocado
Meal Four: Veggies, 5 ounces seared tuna, milk, cheese
Meal Five: 2 Cans of tuna, milk, cheese
Meal Six: Protein Shake
Meal Seven: Scallops, shrimp, can of tuna, milk
Meal Eight: Cottage Cheese w/ PB + Metabolic Drive

Calories: 3881
Protein: 456
Carbs: 190
Fat: 137

Workout #11 (Biceps/Triceps):

Superset #1:
Weighted Pullups: 5xBW+5,5xBW+5,5xBW+5,5xBW+10,5xBW+15
DB Curls: 5x35,5x35,5x35,5x35,5x35

Superset #2:
Preacher Curl: 5x45,5x50,5x50,5x55,5x55
Hammer Curl: 5x30,5x30,5x30,5x30,5x30

Superset #3:
Weighted Dips: 5xBW+25,5xBW+35,5xBW+35,5xBW+45,5xBW+45
Decline Tri Ext: 5x50,5x50,5x50,5x50,5x50

Superset #4:
Lying Triceps Ext: 5x60,5x60,5x60,5x60,5x60
Cable Pressdown: 5x47.5,5x47.5,5x52.5,5x52.5,5x52.5

78

Today’s Meals:

Meal One: 4 eggs, apple, Metabolic Drive, cheese, milk
Meal Two (Post WO): Quarter gallon chocolate milk, Surge
Meal Three: Can of tuna, milk, avocado, cheese
Meal Four: 6 ounces chicken, banana, milk
Meal Five: Can of tuna, cheese, 3 eggs, milk
Meal Six: 6 ounces chicken, 9 ounces seared tuna, sweet potato, milk, veggies w/ olive oil
Meal Seven: Cottage Cheese w/ PB + Metabolic Drive

79

Workout #12 (Delts):

Superset #1:
Military Press: 5x85,5x90,5x95,5x95,5x100
Inline DB Lat Raise: 5x12.5,5x12.5,5x12.5,5x12.5,5x12.5

Superset #2:
Alternating DB Shoulder Press: 5x35,5x40,5x40,5x40,5x45
Cable Front Raise: 5x22.5,5x22.5,5x22.5,5x22.5,5x22.5

Superset #3:
Cable Rows to Neck: 5x35,5x40,5x42.5,5x42.5,5x45
Incline Rear Delt Raise: 5x12.5,5x12.5,5x12.5,5x12.5,5x12.5

80

Today’s Diet (Rest Day):

Meal One: 5 eggs, oatmeal, milk, apple
Meal Two: Cheese, can of tuna, avocado
Meal Three: 10 ounces chicken, sweet potato, milk, veggies w/ olive oil
Meal Four: 9 ounces lean steak, veggies w/ olive oil, milk, cheese
Meal Five: Can of tuna, milk, avocado
Meal Six: Can of tuna, cheese, milk, veggies w/ olive oil
Meal Seven: Cottage Cheese w/ PB + Metabolic Drive

Calories: 3246
Protein: 359 grams
Carbs: 167 grams
Fat: 114 grams