[quote]Blink wrote:
Keep a lifting log and each week try to improve by 1 pound or 1 more rep in each lift.
At least that’s a general rule of thumb I like to follow for the more important lifts (like the big three)
I forget where I read this, but assume I gave credit to the writer on this website who mentions this. [/quote]
Will do anyone know of i a preorganized lifting log that i could use, if not i’ll just make my own…
[quote]AnTiDeatH wrote:
Blink wrote:
Keep a lifting log and each week try to improve by 1 pound or 1 more rep in each lift.
At least that’s a general rule of thumb I like to follow for the more important lifts (like the big three)
I forget where I read this, but assume I gave credit to the writer on this website who mentions this.
Will do anyone know of i a preorganized lifting log that i could use, if not i’ll just make my own…
[/quote]
There is a Waterbury spreadsheet out there that could be handy but a simple notebook works for me.
Alright i just spent some time on my diet here it is…
Breakfast- 7:30
1 Big bowl of oats- Calories-256 Protein- 8g Carbs -42g Fat ? 4g
1 Scoop On Whey- Calories- 120 Protein-24g Carbs-3g Fat-4g
Veggies
In between 1st and second class- 10:00
2 oz almonds Calories- 350 Protein- 12.4 Carbs- 11g Fat- 30g
In between 3rd class and Lunch-11:20
Nature Vally Peanut Bar- Calories ? 170 Protein- 4g Carbs- 19g Fat- 9g
Lunch- 12:40
4 Oz of Turkey Cal ? 131 Protein ? 26.7g Carbs- 1.3g Fat- 2g
4 slices whole wheat Calories ? 180 Protein 8g Carbs- 34g Fat- 2g
Veggies
Before Workout/After School- 4:00
1 Scoop On Whey- Calories- 120 Protein-24g Carbs-3g Fat-4g
1 bowl of Oatmeal Calories- 128 Protein- 4g Carbs- 21g Fat- 2g
1 Apple ? Calories-72 Protein- 0.4g Carbs-19.1g
After Workout/Snack- 6:00
6 oz Chicken Breast or other meat ? Calories 281 Protein-52.9g Carbs-0g Fat-6.1g
1 Tablespoon Olive oil ? Calories ? 119 Protein ? 0g Carbs- 0g Fat-13.5g
Dinner- 8:00
9oz Chicken Breast(or other meat) Cal-360 Pro- 72g Carb- 0g Fat- 4.5g
1 cup White Rice Cal- 205g Pro- 23g Carb- 44.4g Fat- 0.3g
Or
8oz Potatos Cal- 211 Pro- 4.5g Carb- 48.8g Fat- 0.2g
Before Bed- 10:00-11
2 cup Skim Milk Cal- 160 Pro- 18g Carb- 24g Fat- 0g
4 Oz of Turkey Cal ? 131 Protein ? 26.7g Carbs- 1.3g Fat- 2g
Total Calories- 2783
Total Protein ? 308.6g
Total Carbs ? 223.1
Total Fat ? 83.6
Once the diets in check i guess im set:) I’m so worried about putting on fat, i don’t think i’ve ever eaten so many calories, before i was eating around 1700:S Is that too many calories for a former fat boy…?
[quote]AnTiDeatH wrote:
Is that too many calories for a former fat boy…?[/quote]
Not if your activity level is up to par with that. For me, I could not gain an ounce on that diet.
You want a 60/40 ration of Carbs to Protein. Cut some protein, you don’t need THAT much (300gm).
Forget the velocity diet for now… maybe a month before the summer but i’m still extremely confused… 145 is such a low weight to cut down at,b ut i’m like 18-20% bodyfat who knows… If i bulk up i feel i’m just gonna put on fat, maybe a clean bulk with 2400 calories??.. any ffbs here that can help…
[quote]Rockscar wrote:
You want a 60/40 ration of Carbs to Protein. Cut some protein, you don’t need THAT much (300gm).[/quote]
Yea but the article i just read about being an ffb shows that i shoudl get the least carbs possible, id rather just get more protein and fats and less carbs. I’m also gonna wake up half an hour early every day and go for a bike ride or a walk something like that…
[quote]AnTiDeatH wrote:
Rockscar wrote:
You want a 60/40 ration of Carbs to Protein. Cut some protein, you don’t need THAT much (300gm).
Yea but the article i just read about being an ffb shows that i shoudl get the least carbs possible, id rather just get more protein and fats and less carbs. I’m also gonna wake up half an hour early every day and go for a bike ride or a walk something like that…[/quote]
This is why I don’t believe in labels like this. Why were you fat to begin with? Are you saying you were very active, ate well and were fat anyway?
You didnt really say you were cutting… did you? Must’nt have… that would be rediculous.
Oh wait…
[quote]Valar Morghulis wrote:
You didnt really say you were cutting… did you? Must’nt have… that would be rediculous.
Oh wait…[/quote]
You’re about three pages late for that, but thanks anyway.
PS It’s “ridiculous”…
Up the calories. Dont be so paranoid about gaining too much fat as long as you are eating healthy foods.
It takes about 6000 a day for me to gain anything at all, find what works for you.
[quote]AnTiDeatH wrote:
Yea but the article i just read about being an ffb shows that i shoudl get the least carbs possible, id rather just get more protein and fats and less carbs. I’m also gonna wake up half an hour early every day and go for a bike ride or a walk something like that…[/quote]
To quote Prof. X from another thread:
“Also, your actions in the past don’t make you a “former fat boy”. You were fat because you ate too damn much, not because of some genetic predisposition. Labels like that may help sell books or brand name training programs, but very rarely do so many people fit these categories.”
Not trying to knock you, AnTiDeatH. Just trying to point out that you shouldn’t be so worried about gaining fat when bulking as long as you’re eating clean. Yeah, you’re going to gain some fat. But that comes with the territory. As long as you’re eating right, a good bit of the weight you’ll have gained (hopefully 2/3 of it) will be muscle.
[quote]jd_dd wrote:
AnTiDeatH wrote:
Yea but the article i just read about being an ffb shows that i shoudl get the least carbs possible, id rather just get more protein and fats and less carbs. I’m also gonna wake up half an hour early every day and go for a bike ride or a walk something like that…
To quote Prof. X from another thread:
“Also, your actions in the past don’t make you a “former fat boy”. You were fat because you ate too damn much, not because of some genetic predisposition. Labels like that may help sell books or brand name training programs, but very rarely do so many people fit these categories.”
Not trying to knock you, AnTiDeatH. Just trying to point out that you shouldn’t be so worried about gaining fat when bulking as long as you’re eating clean. Yeah, you’re going to gain some fat. But that comes with the territory. As long as you’re eating right, a good bit of the weight you’ll have gained (hopefully 2/3 of it) will be muscle.
[/quote]
ALright i’m definitely jumping into this full force, ill start off lower with 2600 calories see how that goes, ill be judging by a caliper scale and if my belt gets tighter, mirror too.
I’ll use the routine and diet posted above, hoping for strength and hypertrophy gains.
I’ll be waking up 30 minutes early and going for a jog 5 x a week + swimming after school 3x a week… Hopefully that will keep the fat off, and help me get more cardiovascularly fit. I guess i just havent been taking enough risk, and i’m willing to go up to around 180 even if i do put on fat because i knwo once i cut ill look 10x better.
I start tomorrow wish me luck.
[quote]AnTiDeatH wrote:
matsm21 wrote:
don’t worry if your terribly weak, everyones gotta start somewhere. A piece of advice I could give you though, is to use PERFECT form on your exercises. don’t feel like you have to use a lot of weight and thus sacrifice form. once your form is down, then add weight. It will make the workout much more effective.
will do, but like should i make sure i get in an extra rep each week, or something like that…?
[/quote]
If you can, yeah, and increase weight whenever you can. you won’t be able to everyweek though. What I was alluding to more though was to not feel like you have to swing around more weight then your capable of. alot of people do that, even those that have been lifting awhile. it will be more productive, and you will see results faster.
good luck!
“Cutting” means shedding the fat on your muscles to show the definition of said muscles.
this also requires muscles to have some size. When was the last time you saw anyone with “cut” or “ripped” or for god’s sake “shredded” 13" arms? you haven’t.
you need muscle for it to be seen. right now you might as well be following the “ghandi” diet.
[quote]CU AeroStallion wrote:
“Cutting” means shedding the fat on your muscles to show the definition of said muscles.
this also requires muscles to have some size. When was the last time you saw anyone with “cut” or “ripped” or for god’s sake “shredded” 13" arms? you haven’t.
you need muscle for it to be seen. right now you might as well be following the “ghandi” diet.[/quote]
I have…he was extremely cut and looked like he’d come out of a concentration camp…and his arms were smaller then 13’’ for sure
If you guys care my first day started today i woke up half an hour early only to find i couldnt go for a jog outside beacsue its freezing cold with snow, so i guess im doing some aerobics from now on, i’ve been eating throughout school shitloads of protein…
After school i swam for about an hour not consistent though, but i was dead tired after…
I worked out after community service and due to the horrible wether i could not get a ride to the gym, so i used my equipment at home, and the onyl thing i couldnt do was pull ups, which pisses me off, but theres nothing i can do…
If you’re trying to gain weight, why are you doing so much extra cardio? Aerobics and swimming - seems like you’re shooting yourself in the foot.
I know some people won’t agree with me, but when I bulk I cut ALL cardio out. Not saying a little cardio would ruin your bulk, but it sounds like you’re going overboard with it.
[quote]jd_dd wrote:
If you’re trying to gain weight, why are you doing so much extra cardio? Running and swimming - seems like you’re shooting yourself in the foot.
I know some people won’t agree with me, but when I bulk I cut ALL cardio out. Not saying a little cardio would ruin your bulk, but it sounds like you’re going overboard with it.
[/quote]
Thats good with your bodytype and all, but with mine the fat comes on easy… so cardio is key
[quote]AnTiDeatH wrote:
If you guys care my first day started today i woke up half an hour early only to find i couldnt go for a jog outside beacsue its freezing cold with snow, so i guess im doing some aerobics from now on, i’ve been eating throughout school shitloads of protein…
After school i swam for about an hour not consistent though, but i was dead tired after…
I worked out after community service and due to the horrible wether i could not get a ride to the gym, so i used my equipment at home, and the onyl thing i couldnt do was pull ups, which pisses me off, but theres nothing i can do…[/quote]
Keep lifting heavy shit buddy. Eat, sleep, and lift. It will come. Stick with it.