If you eat like a bird, you will look like one. You need more food, you farm almonds? And please start weighing your foods
If you really don’t care about arms, I’d still just throw some BB or DB curls on back day, and close-grip bench or extensions on chest day. To be strong, you do need strong arms too. I’d also do some kind of lateral raise, probably on Wednesday.
Thanks for the advice friends! Im feeling stronger already!!
I will look into adding some more arm into my workouts. Ill also look into lateral raises(never heard of them).
The dog is my friend called mojo. He helps me get through my daily lifting. Woof woof!
Yes deadgoat, I know I need more food, Im going to take a leaf from your book and add a meal consisting of chicken breast and vegetables into my daily diet(with bbq sauce). I dont have an almond farm, I usually buy a 750gm bag a week.
Anyway, today is my rest day. Depending on how I feel tonight, I might do some foam rolling infront of the TV.
Lift long, lift strong my friends.
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Very solid considering how long you’ve been doing actual BBing type gym work. Diet could be worse, but I would prefer to see more protein with your breakfast. 3 eggs will only yield about 18g, not exactly ideal if you’re looking for growth. Carbs can be spread throughout the day if you’d like, although the ‘key’ times come into play moreso when you’re cutting, simply because they allow better retention of LBM even when in a caloric deficit. Don’t sweat the small stuff at this point, you’re definitely on track. Keep pounding the weights and insure that you’re getting adequate cals and prot throughout the day and progress should be steady at this point.
Also,… you don’t have a large waist, you’re just not properly hitting that pose correctly (we’re missing out on what I would imagine is a much wider lats spread and shoulder width).
S
Thanks for the advice Mighty Stu. What should I add to my breakfast? Bakedbeans? I want to try and not include whey into my breakfast as I want to leave that more for workouts.
Im about to implement lateral raises into my work out tomorrow after my military presses. What kind of weight should I start off with and what weight should I work up to?? Im planning to do 3 sets of 12.
Anyway today was my rest day, I always rest on Tuesdys…
Diet:
3 poached eggs, mushrooms, bakedbeans
chicken roll, an apple
milk, protein bar, some almonds
chicken and cheese sandwhich
scrambled eggs(4 eggs) with asparagus and a dolop of cottage cheese
Workout:
Like I noted today was my rest day. I did spend 10-15 minutes foam rolling. Noticed my right hamstring was a bit tight, but that may have got something to do with the deadlifts I did yesterday. Might book myself with my massage therapist for the end of the week… Now Im off to get some sleep, I look foward to sprintng intervals tomorrow afternoon!
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Try adding a source of protein to your breakfast, remember you’ve just spent a few hours in a catabolic state so your body will appreciate the protein. Eggs and baked beans will do the trick
Again if you dont know the quantity of your meals then you wont know the quantities of your macros and calories
Start off very light with the lateral raises, the 5kg/12lb DBs are a good start, trick is to lead with elbow and making sure the pinky is higher than the thumb. Add/remove weight depending on how much you can handle without cheating
Beans are predominantly carbs, specifically a lot of fiber, if you’re trying to bulk, hence eat more, you don’t want foods that fill you up,… like… baked beans (seriously Goat, where are you getting your info from?!). Additionally, foods that contribute 5-10g or less of protein usually aren’t regarded by serious lifters as adequate “sources of protein” (ie. Peanut Butter, Beans, a couple slices of cheese etc…). Think MEAT, FISH, or EGGS when you think food sources of protein.
I personally like to throw some turkey and sometimes a little swiss cheese into my eggs each morning. Turkey Pepperoni also adds a nice bit of protein while also giving your breakfast a little kick.
S
[quote]The Mighty Stu wrote:
Beans are predominantly carbs, specifically a lot of fiber, if you’re trying to bulk, hence eat more, you don’t want foods that fill you up,… like… baked beans (seriously Goat, where are you getting your info from?!). Additionally, foods that contribute 5-10g or less of protein usually aren’t regarded by serious lifters as adequate “sources of protein” (ie. Peanut Butter, Beans, a couple slices of cheese etc…). Think MEAT, FISH, or EGGS when you think food sources of protein.
I personally like to throw some turkey and sometimes a little swiss cheese into my eggs each morning. Turkey Pepperoni also adds a nice bit of protein while also giving your breakfast a little kick.
S[/quote]
What would you do if I told you I knew a place that had turkey peperoni flavored Poptarts?
[quote]BONEZ217 wrote:
[quote]The Mighty Stu wrote:
Beans are predominantly carbs, specifically a lot of fiber, if you’re trying to bulk, hence eat more, you don’t want foods that fill you up,… like… baked beans (seriously Goat, where are you getting your info from?!). Additionally, foods that contribute 5-10g or less of protein usually aren’t regarded by serious lifters as adequate “sources of protein” (ie. Peanut Butter, Beans, a couple slices of cheese etc…). Think MEAT, FISH, or EGGS when you think food sources of protein.
I personally like to throw some turkey and sometimes a little swiss cheese into my eggs each morning. Turkey Pepperoni also adds a nice bit of protein while also giving your breakfast a little kick.
S[/quote]
What would you do if I told you I knew a place that had turkey peperoni flavored Poptarts?[/quote]
I’d say “When are we going?!” -lol
S
[quote]deadgoat wrote:
Try adding a source of protein to your breakfast, remember you’ve just spent a few hours in a catabolic state so your body will appreciate the protein. Eggs and baked beans will do the trick
Again if you dont know the quantity of your meals then you wont know the quantities of your macros and calories
Start off very light with the lateral raises, the 5kg/12lb DBs are a good start, trick is to lead with elbow and making sure the pinky is higher than the thumb. Add/remove weight depending on how much you can handle without cheating
[/quote]
Thanks Deadgoat.
Lateral raises sound a bit more complicated than i first throught. Im going to start with 10 kg(smallest dumbells I have), and with stance at shoulder width length, with a slight bend in my arms just lift up to shoulder height. Ill lt you know how it goes
And thanks mighty Stu.
Im going to add a couple of slices of shaved turkey to my breakfast schedule. Hopeflly that will get my protein up to speed. Im also going to add a meal of chicken breast and vegetables into my diet(probally insert that meal at 4pm).
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Hi friends! Welcome to todays update.
Diet:
oats, 3 poached eggs, baked beans, tea
chicken and cheese sandwhich
pre workout; PB and jelly sandwhich and a coffee
post workout; 2 scoops of whey with 2 tablespoons of dextrose
1 avacado, 2 slices of white bread, and 300 grams of tenderloin chicken, small choc milk
veal steak, potato bake
cottage cheese with some almonds
workout:
today is almost a favoutite day of mine, as I finish work early and get a chance to really do a good session
5 minutes of foam rolling
2 sets of situps on swiss ball, follwed by 2 sets of 1.5 minute planks
military press; 3 sets of 5 reps at 140lbs, 2 sets of 5 reps at 155lbs
lateral raises: 3 sets of 12 reps at 10 lbs (i found my old pink dumbells)
5 minute warm-up run with dynamic exercises(backwards runnign, sidesteps, bounding etc)
9 sets of 70 yard sprints
I really could feel my hamsrings twinge a bit with the sprints, but Im glad i completed the workout. It was raining aswell. I love running in the rain. Not even the elements can stop “theBird”
Tell me what you think fellow T-Nationers? Is there anything you would of done different? Does the days diet look ok to you?
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[quote]theBird wrote:
Hi friends! Welcome to todays update.
Diet:
oats, 3 poached eggs, baked beans, tea
[/quote]
^Lose the beans, add some turkey, cheese, something useful
^Maybe throw in a scoop of Whey powder, or even some BCAAs
^personally, I’d go for green veggies instead of another potato for my later meals in the day
S
Hi friends, family and fans!!
Today Im giving you all a special updated version as Im back from the gym, and have time to inform you on my daily progress.
Today I added 3-4 slice of turkey to my staple breakfast of oats, 3 eggs and baked beans. And then it was time to head to the gym. Preworkout consisted of a PB and jelly sandwhich.
At the gym today…it was squat day! After my 20 minute warm up I did 3 sets of 5 at 240 lb, and then 2 sets of 5 at 260lb. Yeahhhh buddddyyyy!!!
And then i finished off with bulgarian split squats with 3 sets of 5 at 130lb. It became apparent my left leg is a bit weaker than my right leg.
In other news, I cooked up a whole bunch of chicken breasts and had some for lunch and packed the rest for tomorrrows meals.
Wondering if there any T-nationers that could help me with what copmuter programs I need to edit videos, as Im planning on making videos of my training for my felllow T-nationers to watch and get inspired from. I want to add music to it, and special effects and so on.
Thanks again for reading. What would you have done different? Any tips or advice you would to give to theBird??
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What is your goal?
If you want to gain as much muscles as possible, you need to eat more, your stomach should be much bigger, don’t worry about getting fat, just get big.
Also, when you do squats do them like powerlifters do go deep. Almost EVERYONE I see that does squats NEVER goes deep enough. When someone does proper squats I’m always shocked. Of course if you are powerlifters who actually compete in your gym they will know about going deep with squats.
Hi Mr cs80918.
Thanks for the reply. Since Ive taken those photos Ive ganed about 3-4 kgs. My goal is just to get strong in the soccer off season. I just want to get my numbers up to a reasonable level before pre-season starts.
And I go below parallel for my squats. If I go any lower then my back would round. There are no powerlifters at the gyms i go to.
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Hi friends.
Welcome back to my post, its been 2 months or so, and after a lot of milk, chicken breasts and squats I have some update pics for you all. Enjoy, discuss and critique. I tried taking similar pics to my first ones, including lighting and costume.
Squat: 350lbs for 1
Deadlift: 340lbs for 5 (i havent attempted my 1 rep max for a while)
Bench: I dont bench, bu I reckon I could get 250lbs up or one or 2.
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Special thanks to deadgoat, my fans and fellow T-Nationers.
This one goes out to all those who said I could never make it. Look at me now. Tweeting louder than ever!!
TWEET TWEET
[quote]theBird wrote:
Special thanks to deadgoat, my fans and fellow T-Nationers.
This one goes out to all those who said I could never make it. Look at me now. Tweeting louder than ever!!
TWEET TWEET[/quote]
You’ve got fans?