My Workout Journal

[Tation]

Greetings, I decided to join T-Nation because of all the great articles that get posted here. I think I can really get some help here since I am a beginner. I will post my diet and my lifts everyday, or at least try. I will rely on you guys to steer me into the right direction and turn me into a monster

ABOUT ME:

I am a 15 year old sophomore in High School. I play Football as a Wide Receiver and a Safety on Defense. I also play a guard in basketball. I am very competitive, whatever it is, I will try my hardest to beat my opponent. Sports are pretty much my life. I am not very good at anything else. I am kind of scared to graduate because I don’t know what I want to do with my life besides sports.

 STATS:

HEIGHT: 6’
WEIGHT: 155lbs.
BODY FAT: 13.3%
SUPPLEMENTS: Ultra Peptide
ON 100% Whey Protein
Universal BCAA 2000
PFO Fish Oil
ROUTINE: The Shut Up Program
BODY TYPE: Ectomorph (pic)

I think that about wraps it up. I will post my diet and lifts tomorrow. If you need to know more, PM me or post it in here. I hope I can rely on you guys for motivation, advice and help. Thanks!

[steinnes]

Welcome, hope you heed the advice you get here

I wish I had stumbled upon something like this site, when I was 15

[jdarkraget]

Good to see somone getting serious at such a young age. I could only dream what i could be physicaly if I started at 15. I just started my own log last week, its great motivation. Hope you stick with it.

Hard work = results

[Tation]

I slept in today since we had off from school and I needed to catch up on some sleep. Today went pretty good. It felt good to get back in the gym and feel that burn from the weights. kinda embarrassed about my weights but you gotta start somewhere right?

      DIET:
MEAL #1

0.5 cupsOatmeal 150 / 5g
1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g
2 Tbsp. PB 200 / 7g
1 Banana

(In Between)

1 QT. Water

PRE-WORKOUT				

1 scoop Whey 120 / 24g
2 cups Water

DURING WORKOUT

1 QT. Water

POST WORKOUT

1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g
2 cups Water

MEAL #3

2 filletTilapia 200 / 42g
1 cup Brown Rice 600 / 12g

MEAL #4

2 slices Bread 140 / 4g
1 can Chicken 125 / 27g
1 Fruit cup 70 / 0g

IN-BETWEEN

1/2 lb. Peanuts 480 / 21g
1 QT. Water

MEAL #5

1 scoop Ultra Peptide 115 / 23g
2 cups Milk 180 / 16g
4 slicesBread 280 / 8g
4 tbsp. Peanut Butter 400 / 14g

(Sorry for it not being centered)
CALORIES: 3660 PROTEIN: 283

      LIFTS:

2x12 Bench Press 100lbs
2x12 DB Incline Press 30lb. DB
2x12 Dips 122lbs.
2x12 Cable Crossover 50lbs.
2x12 EZ Curl(?) 60lbs.
2x12 DB Hammer Curl 25lb. DB
2x12 EZ Reverse Curl 45lbs.

(?)= How much does an EZ Bar weigh?

Thats where I stand, hopefully those numbers will increase as weeks go by. What do you think?

[steinnes]

[quote]Superman09 wrote:
I slept in today since we had off from school and I needed to catch up on some sleep. Today went pretty good. It felt good to get back in the gym and feel that burn from the weights. kinda embarrassed about my weights but you gotta start somewhere right?

          DIET:
	MEAL #1
0.5 cupsOatmeal	150 / 5g
1 scoop	Whey	120 / 24g
2 cups 	Milk	180 / 16g
2 Tbsp.	PB	200 / 7g
1	Banana

	(In Between)
1 QT. Water	

	PRE-WORKOUT				
1 scoop	Whey	120 / 24g	
2 cups	Water	

	DURING WORKOUT
1 QT. Water

	POST WORKOUT
1 scoop	Whey	120 / 24g	
2 cups	Milk	180 / 16g
2 cups	Water

	MEAL #3
2 filletTilapia		200 / 42g
1 cup	Brown Rice	600 / 12g

	MEAL #4
2 slices Bread	140 / 4g
1 can 	Chicken	125 / 27g
1      Fruit cup 70 / 0g   

	IN-BETWEEN
1/2 lb.	Peanuts	480 / 21g
1 QT. 	Water

	MEAL #5
1 scoop	Ultra Peptide	115 / 23g
2 cups	Milk		180 / 16g
4 slicesBread	        280 / 8g
4 tbsp.	Peanut Butter	400 / 14g

(Sorry for it not being centered)
CALORIES:  3660		PROTEIN:  283


          LIFTS:
2x12  Bench Press       100lbs
2x12  DB Incline Press  30lb. DB
2x12  Dips              122lbs.
2x12  Cable Crossover   50lbs.
2x12  EZ Curl(?)     60lbs.            
2x12  DB Hammer Curl  25lb. DB 
2x12  EZ Reverse Curl  45lbs.

(?)= How much does an EZ Bar weigh?

Thats where I stand, hopefully those numbers will increase as weeks go by. What do you think?[/quote]

Not sure actually what an EZ bar weighs, I always thought it was around 10kg, could be wrong though.

Your curls are quite strong compared to your bench I think. You’re curling a similar amount to me, and I bench (rather measly for my size, but whatever) 155lb.

Your diet looks ok, though in the future you might want to cut out bread in the evening, for now though, just focus on eating at least every 2-3 hours

[Tation]

[quote]steinnes wrote:
Your diet looks ok, though in the future you might want to cut out bread in the evening, for now though, just focus on eating at least every 2-3 hours :-)[/quote]

Hey man, thanks for the reply. Can you tell me why I should cut out bread at night? Im not arguing but I figure I would learn why.

[steinnes]

[quote]Superman09 wrote:
steinnes wrote:
Your diet looks ok, though in the future you might want to cut out bread in the evening, for now though, just focus on eating at least every 2-3 hours

Hey man, thanks for the reply. Can you tell me why I should cut out bread at night? Im not arguing but I figure I would learn why.

[/quote]

Most people don’t handle carbohydrates so well in the evening, they just up the blood sugar, causing an insulin response, which usually doesn’t come to find a body with muscles aching for some energy, so it gets stored somewhere else.

But then again, you’re young, and this might not be a problem for you yet, but according to the nutrition experts on this site, the consensus seems to be that carbs in the evening should generally be avoided.

If you’re not gaining fat doing this, I suggest you don’t change a thing though, right now eating big should be your #1 priority, and you tweak things if you’re either not growing, or gaining too much fat.

Cheers

[Stronghold]

Youre not eating a lot of meat. Eat more meat. Dont depend on whey for all of your protein needs. Its a supplement, not a food. Eggs are a good replacement for your morning whey.

[Tation]

Today was the first day back at school. Woke up a little sore but not too bad. Kinda dissapointed, I thought I worked hard at the gym yesterday. I didnt know what to do for running today so I just ran around for awhile, I estimated it was about 2 miles. I asked our sprinting coach if I could workout with the track team 2 days a week or if he could give me a workout to get faster, I will post it here as soon as I get an answer. Excited for my leg workout tomorrow. 2 Days into it and I feel great.

    MEAL #1

0.5 cups Oatmeal 150 / 5g
1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g
1 Banana

IN BETWEEN

1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g

MEAL #2

2 fillet Tilapia 200 / 42g
1 cup Brown Rice 600 / 12g
1 Fruit Cup 70 / 0g
1 QT. Water

IN BETWEEN

1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g

PRE-WORKOUT

2 Special K Bars 180 / 4g

WORKOUT

2 mile or so, jog

POST-WORKOUT

40oz. Water

MEAL #2

2 cans Tuna 150 / 25g
2 Ramen Noodles 380 / 10g (without the salt)
2 slices Cheese 140 / 8g
1 Fruit Cup 70 / 0g
1 QT. Water

MEAL #3

4 slices Bread 280 / 8g
4 Tbsp. Peanut Butter 380 / 16g

PRE-BED

1 scoop Ultra Peptide 115 / 23g
2 cups Milk 180 / 16g

CALORIES: 3795 PROTEIN: 289

More meat? Alright man, I will try to put some in tomorrow. The reason I take all the shakes is because I have classes right after each other and its a quick fix to get some protein. I figured it was better than nothing.

[steinnes]

You’re doing good, I would find some alternative to the special k bars, they have trans-fat if I remember correctly.

Also, try and just eat as little of highly processed foods as possible, so right now you’re relying a lot on whey, but perhaps substituting one whey shake for a whole food protein source, might be a good idea.

If it’s a problem, just keep on with your plan, this is far better than you could be doing, and these kcals coupled with some heavy workouts, should make you grow. Be aware that excessive cardio work might slow your growth, which may be fine depending on what you’re after, but be aware of it

[Tation]

Thanks man, I donno what I could eat in 4 minutes, thats the whey is in between the 2 meals. Im a pretty slow eater so I thought that was the best choice. I might be able to squeeze in a PB and J. Is that better? PB and J with milk? Let me know man.

Special K Bars:
Cal: 90
Fat Cal. 15
Total Fat: 1.5
Trans Fat: 0
Carbs: 17
Protein: 2

[steinnes]

Well if time is a factor, then a protein shake is definitely the way to go.

Ok, if the special k bars don’t have trans fat, I guess they’re ok for preworkout energy… maybe someone better than me could chime in on that, because I just have some aversion to this sort of “fake healthy” stuff

[Tation]

I woke up today pumped to do my leg workout. It was a normal day for eating. Everything went good. I went to my weights class and lifted. I was shot by time it was over. I missed a couple of lifts due to lack of equipment and time. Here is my diet:

     MEAL #1

2 Multivitamins
4 slices Bread 280 / 8g
4 Tbsp. Peanut Butter 380 / 16g
4 Tbsp. Stawberry Jelly 200 / 0g
2 cups Milk 180 / 16g
1 Banana

1ST PERIOD

1 QT. Water

IN BETWEEN

1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g
1 Special K Bar 180 / 4g

2ND PERIOD

2 QT. Water

MEAL #2

2 cans Tuna 150 / 25g
2 Ramen Noodles 380 / 10g (without the salt)
2 slices Cheese 140 / 8g
2 cups Milk 180 / 16g

PRE-WORKOUT

2 cups Water
1 scoop Whey 120 / 24g

POST-WORKOUT

2 cups Water
1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g

MEAL #3

4 slices Bread 280 / 8g
2 cups Milk 180 / 16g
1 cup Brown Rice 600 / 12g
2 filets Tilapia 200 / 42g
1 Fruit Cup 70 / 0g

PRE-BED

1 scoop Ultra Peptide 115 / 23g
2 cups Milk 180 / 16g

CALORIES: 4415 PROTEIN: 324

Kinda overboard, what should I take out? I was shocked when I hit enter on the calculator.

       LIFTS
    (All 2x12)

Squats: 105lbs.
Deadlift: 205lbs.
Leg Press: 200lbs.
Leg Curl: 140lbs.
Calf Raises: 65lb DB

Highlight of the day was the dealift but I’m kind of embarrassed 'cause I can only bench 100 and squat 100 but I can deadlift 205. Kinda weird. Hit me back with some advice and help. I appreciate all of the help I have been getting so far. Please continue to do so. Thanks again!

[steinnes]

Good going, if you’re looking to cut something out, I’d replace for example the noodles with some fresh salad (I like rucola, radicchio, and baby spinach myself).

Regarding the weights you’re moving, don’t be embarrassed, these exercises require time to get them 100% right, so you’re using your body correctly to do them, make sure your form is good, and you feel comfortable with the weight. Right now my back is fucked, due to a combination of bad form, and bad luck.

I think your deadlift is good, especially compared to the other lifts, I hope your form is good as well, because there have been some very very strong men who swore by the deadlift’s efficiency at building muscle, I could mention of course Eric Cressey, and a personal favorite from my home country, J?n P?ll Sigmarsson.

[Tation]

I woke up pretty sore from yesterdays leg workout. Nothing hurt pain wise but it was a soreness and I like it haha. Tomorrow is the last day of the week and I hope to have a good day of dieting and training. I got my Fish Oil and BCAA’s in the mail today. I am ready to use those now. I am going to start tomorrow. This weekend, my diet will probably slip quite a bit. It wont be the same stuff. I will probably hit up a few fast food resturants but I still take my Fish Oil and stuff even my Peptide. I hope this is alright, everyone has told me it was before. They told me it wouldnt hurt anything to have some cheat meals this weekend. Here is how the dieting went:

      MEAL #1

1 Multivitamin
4 (no yolk) Eggs 320 / 28g
2 slices Cheese 140 / 8g
2 cups Milk 180 / 16g
1 Banana

IN-BETWEEN

1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g
1 Special K Bar 180 / 4g

MEAL #2

2 cans Tuna 150 / 25g
2 Ramen Noodles 380 / 10g (without the salt)
2 slices Cheese 140 / 8g
1 can V8 70 / 3g

 MEAL #3

4 slices Bread 280 / 8g
4 Tbsp. Peanut Butter 380 / 16g
4 Tbsp. Stawberry Jelly 200 / 0g
2 cups Milk 180 / 16g

MEAL #4

4 slices Bread 280 / 8g
2 filets Tilapia 200 / 42g
1 QT. Water

MEAL #5

1 scoop Ultra Peptide 115 / 23g
2 cups Milk 180 / 16g

CALORIES: 3495 PROTEIN: 271

After school I came home and had my PB & J then went for a half-mile jog. Nothin big because I was sore but something to get me moving and get some lactic acid out. Advice it up! Thanks guys!

[Tation]

Today I woke up ready for the weekend. I was kind of sick of dieting today but I still ate the food I should knowing tomorrow I can

have a few cheat meals. I lifted pretty hard but I hate lifting during weights class. I have to hurry through everything and when I need
something, there is always someone on it, showing off to everyone how much they can lift. I got it done though. Heres the dieting:

MEAL #1

2 Multivitamins
2 slices Bread 140 / 4g
2 Tbsp. PB 200 / 7g
1 Tbsp. Stawberry Jelly 50 / 0g
1 Fish Oil Capsules 10 / 0g
1 BCAA Capsules

IN-BETWEEN

1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g

MEAL #2

2 Arby’s Roast Beef Sandwich 350 / 21g
20 oz. Water
1 Fish Oil

PRE-WORKOUT

2 cups Water
1 scoop Whey 120 / 24g
2 BCAA Capsules

POST WORKOUT

2 cups Water
1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g
2 BCAA Capsules

MEAL #3

1 cup Brown Rice 600 / 12g
2 filets Tilapia 200 / 42g
1 Fruit Cup 70 / 0g
20oz. Water

PRE-BED

1 scoop Ultra Peptide 115 / 23g
2 cups Milk 180 / 16g

CALORIES: 2635 PROTEIN: 229

LIFTING
               (All 2x12)

Military Press: 75lbs.
Power DB Lat Raise: 25lb DB
Lat Raise: N/A
Power DB Rear Delt Raise: 15lb. DB
Close grip Bench 75lb.
French Press 40lb. DB
Reverse Grip Tricep Pulldown: 60lbs.
Bent Rows: 95lbs.
DB Row (1 Arm): 65lb. DB

–I replaced Skull Crushers with French press because it hurts my elbow. I can feel a lot of stress being put on my left elbow in like
a tendon or something so I did the French press today instead.

[Tation]

I woke up today not tired at all and not really ready to do a full week of dieting again. I looked in the fridge and saw the cheat meals
my dad had in the fridge. It was tough, but I managed to eat everything like I should. I didn’t lift at school, I waited until after and went
to my gym. I dont really like lifting at school, everything seems so much heavier there. I had a good workout today though.

MEAL #1

0.5 cups Oatmeal 150 / 5g
2 Tbsp. PB 200 / 7g
32 oz. Gatorade 50 / 0g

PERIOD 1
Finished Gatorade

32 oz. Water

IN BETWEEN

1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g

PERIOD 2

64oz. Water

MEAL #2

2 cans Tuna 150 / 25g
2 Ramen Noodles 380 / 10g (without the salt)
2 slices Cheese 140 / 8g

PRE-WORKOUT

1 scoop Whey 120 / 24g
2 cups Water
2 BCAA Capsules

POST-WORKOUT

1 scoop Whey 120 / 24g
2 cups Water
2 BCAA Capsules

IN BETWEEN

32oz. Gatorade 50 / 0g

MEAL #3
Finished Gatorade

2 Ramen Noodles 380 / 10g (without the salt)
2 filets Tilapia 200 / 42g
1 Banana

MEAL #4

4 slices Bread 280 / 8g
4 Tbsp. Peanut Butter 380 / 16g
4 Tbsp. Stawberry Jelly 200 / 0g
2 cups Milk 180 / 16g

MEAL #5

1 scoop Ultra Peptide 115 / 23g
2 cups Milk 180 / 16g

LIFTS
              (All 3x8)

Bench Press: 115lbs.
DB Incline Press: 40lb. DB
Dips (Assisted): 135lbs.
Cable Crossover: 62.5lbs.
Pull-Ups (Assisted): Plate 8
Supinated Bent Rows: 105lbs.
DB Row: 60lb. DB
Shoulder Press: 25lbs.

This routine is a beast. I took a shower and had trouble drying off, my arms were so sore. I had a little bit of a retard moment today
though lol. I was tired, sweaty and just wanted to get the Shoulder presses over with so I grab 2 dumbells and walk over the bench.
I adjust the bench so its almost straight up. I sit down, find my song on my mp3 player and begin pressing. On the second set, my
left arm struggles a little bit, my right arm did too but not as much, I get done with the last set and walk over to the rack to put the DBs
back. I look at them, one says 25 and one says 20! I just laughed. At our gym, the dumbells are labeled like 20’s 30’s etc. so I went to the
“25” label thinking they would would both be 25’s…Guess I cant trust my fellow gym members haha. Well, thats my story for the day.
Hope you enjoyed

[Tation]

March 20th

Today was just a normal day, I had my breakfast and went to school. Came home and checked my emails, then went and did
some sprints.

MEAL#1

2 Multivitamin
1 Fish Oil Capsule 10 / 0g
0.5 cups Oatmeal 150 / 5g
2 Tbsp. PB 200 / 7g
32 oz. Gatorade 50 / 0g

PERIOD 1

32oz. Water

IN BETWEEN

1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g

MEAL #2

1 Fish Oil Capsule 10 / 0g
2 cans Tuna 150 / 25g
2 Ramen Noodles 380 / 10g (without the salt)
2 slices Cheese 140 / 8g

IN BETWEEN

1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g

PRE-WORKOUT

32oz. Gatorade 50 / 0g
1 Banana

DURING WORKOUT

Some Gatorade

MEAL #3

1 cup Brown Rice 600 / 12g
2 filets Tilapia 200 / 42g
1 Snack Pack Pudding 100 / 0g
Some more Gatorade

MEAL #4

4 slices Bread 280 / 8g
4 Tbsp. Peanut Butter 380 / 16g
4 Tbsp. Stawberry Jelly 200 / 0g
1 Snack Pack Pudding 100 / 0g
Some Gatorade

PRE-BED

1 scoop Ultra Peptide 115 / 23g
2 cups Milk 180 / 16g
1 Fish Oil Capsule 10 / 0g

CALORIES: 3905 PROTEIN: 252

–My protein intake seemed kinda low today for some reason. Calories look good though.

HIIT WORKOUT

I went to the football field by my house and ran some flying start sprints. Here is what I did:

10 x 25 yard sprints

I did 5 sets of those. I sprinted the 25 yards then jogged back to my start line.

[golferguy12]

Good work and keep it up. You keep eating like that and working hard you are gonna gain size and strength faster than you think. Nice job and keep posting and lifting

[Tation]

Thanks for the response man. It means a lot. I was starting to worry about you guys haha. I wasn’t getting any feedback for a couple of days…I was starting to think you guys lost hope in me lol. But yeah, thanks again man!