This is my log, I am a beginner, I may be doing things wrong, just please aid me if you are able to. I will not have the same amount of experience as some of you individuals but I am more than willing to change for the better.
WORKOUT :
Tuesday, Feb 19, 2008 :
Warm Up : 10 Push Ups, 10 Reps with just the Bar, 8 Reps with 30 lbs on each side.
Bench Press (45lbs on each side + bar) 3x5
Squats (45lbs on each side + bar) 3x5
Deadlifts (45lbs on each side + bar) 1x5
DIET :
10 AM - Breakfast - 3 Eggs & Vegetables & Ham
1 PM - Chicken & Vegetables + 3 Fish Oils
4 PM - PostWorkout Meal - Chicken & Orange Juice (50 Carb in-take of OJ, which was 2 full cups.)
7 PM - Beef Jerkey
10 PM - Salad & Beef + 3 Hard Boiled Eggs, only ate 1 and a half… and 1 slice of pizza… tiny slice… I only ate half.
Please Criticize everything from workout to diet! Thanks! Oh and If I should use more abrevs or anything in my writing please let me know so I do not sound like a total moron.
MMM pizza wasn’t in the plan haha. Let people know your goals, your experience, etc so they can get a better idea of what you are hoping to do and why you are doing it.
Experience : None. I have not listed a day in my life seriously. I have done cardio, I was doing long distance running of 4 - 5 miles a day, I stopped doing so since I had hit a plateu. I started a new diet, which is the one above and will be ordering Protein Shakes off the net today to better get things moving. It is very hard to eat 6 solid meals a day.
I have no experience at all in what is good or bad to eat, or how to calculate at all what I need to consume.
My goals : Currently I am looking for nothing more than a beach body, I am not looking to hulk up at all, but maybe gain some more muscle gains in the future, but I want to take baby steps, little by little gain and progress.
Currently my main focus is lowering my BF and defining my body.
[quote]TsNod wrote:
DIET :
10 AM - Breakfast - 3 Eggs & Vegetables & Ham
1 PM - Chicken & Vegetables + 3 Fish Oils
4 PM - PostWorkout Meal - Chicken & Orange Juice (50 Carb in-take of OJ, which was 2 full cups.)
7 PM - Beef Jerkey
10 PM - Salad & Beef + 3 Hard Boiled Eggs, only ate 1 and a half… and 1 slice of pizza… tiny slice… I only ate half.
Please Criticize everything from workout to diet! Thanks! Oh and If I should use more abrevs or anything in my writing please let me know so I do not sound like a total moron.
Thanks!
-Yoel[/quote]
Hey Yoel,
It’s usual to write the weight lifted as a total. So 45lb each side = 90lb + bar (20k if an olympic bar) would = 110lb bench press. If it’s not an olympic bar then you might want to weight it, so you can know exactly what you are lifting.
I would suggest to include some carbs in your breakfast meal, something good quality like oats if you can, as they will give you energy for the day. Usually always better to have carbs early in the day.
You have a good attitude, keep reading and asking questions and you will go far.
Awsome thanks Lift and Eat, that oat I would be adding to my breakfast, should I sacrafice anything in its place? Like the veggies or ham? Or am I taking it all?
Gee I hope it isn’t. You haven’t eaten a lot so far. Remember, your body is a machine that needs fuel. Maybe not a machine, insert your own euphemism. You get the idea. You might want to wake up earlier so you can start eating. Sleeping in until 10 is fun and dandy, but at the cost of muscle loss.
Correct me if I’m wrong anyone, but your body enters a catabolic state during sleep. It uses muscle as fuel because that gives the most bang for your buck. A lot of energy to keep you going. So, you need to get up earlier and start eating to stop the muscle breakdown.
Yup, it is. A lot of worth while things in life are difficult. Otherwise everyone would be hyoooge with hawt abz.
Ooops sorry I havent updated the rest of my foods for today, hahaha. I ate a bit more. There now its updated!
I really am having a tough time without the protein, I just ordered my stuff from TrueProtein.com and it should be on its way now!
Its such a headache I’ll only be able to get 5 meals today but tomorrow I am waking @ 8 so I can get all 6 in… Lets see what happens first… the protein gets here… or I run out of food… >_<
What? The stuff? Not sure someone sent me a message with that site and a discount code, is it bad stuff? Is Biotest the best or something? before this site I usually bought @ my local GNC but like I posted earlier I am completely new, no clue what im doing really. But anyway my full diet for today has been updated its 1 am I ate like an hour ago ill wake up @ 8 am and start it all over again!
Kinda worried about the clean swipes or whatever they are called they look kinda dangerous. Any advise thedude?
[quote]Lift and Eat wrote:
It’s usual to write the weight lifted as a total. So 45lb each side = 90lb + bar (20k if an olympic bar) would = 110lb bench press. If it’s not an olympic bar then you might want to weight it, so you can know exactly what you are lifting.
[/quote]
You are trying to mix lbs and kgs. 20k=45lbs, which means that a 45 on each side is 90lbs+bar (45lbs)=135lbs.
I think common consensus is that Biotest has the best stuff, and if you just want something like whey protein, you can buy Grow! wich is cheap. Check out the on-line store.
Care to elaborate? I’ve never heard of clean swipes unless that’s just a baby wipe. I use them all the time on my kids. Quite harmless.
If it’s an exercise (clean, hang clean, power clean) then yes it is on the difficult side of technical. I believe the barbell row is the alternative which is what I do.
As far as protein (supplements), get what you can afford, but you also get what you pay for.
[quote]TheDudeAbides wrote:
Kinda worried about the clean swipes or whatever they are called they look kinda dangerous. Any advise thedude?
Care to elaborate? I’ve never heard of clean swipes unless that’s just a baby wipe. I use them all the time on my kids. Quite harmless.
If it’s an exercise (clean, hang clean, power clean) then yes it is on the difficult side of technical. I believe the barbell row is the alternative which is what I do.
As far as protein (supplements), get what you can afford, but you also get what you pay for.[/quote]
Well I saw this YouTube video if this power lifter picking up like 400 LBS and then flipping it in the air then dropping it on the ground… Although I have mats my floor is made of concrete and dropping any sort of weight on it would damage it. I know you said Barbel Row is that just as effective?
[quote]TsNod wrote:
Well I saw this YouTube video if this power lifter picking up like 400 LBS and then flipping it in the air then dropping it on the ground… Although I have mats my floor is made of concrete and dropping any sort of weight on it would damage it. I know you said Barbel Row is that just as effective?
[/quote]
You’re confusing powerlifting with weightlifting. powerlifters bench, squat and deadlift. Weightlifters do clean & Jerk and snatch.
In your thread with the pictures of your home gym I mentioned you should get some horse stall mats. They are not expensive. They are 4’ x 6’ and solid rubber. They will protect your floor if you drop heavy weights on it. Weightlifters often drop the weight from overhead but they are using bumper plates on engineered platforms. You should lower the weights under control unless you have a similar setup.
Barbell rows are just as effective for working the back but cleans work the whole body at the same time as well as train you to move explosively. Therefore the benefit extends beyond a simple back exercise. It is technically chalenging and you need to practice it with relatively light weights at first. Therefore it is best to do cleans as part of your warmup everyday until they become heavy. Continue the bent over rows to work your back. Do you want some links to technique articles?
Oh hell yeah Stuward if you got links that’d be sweet.
Should I stick to my workout A still as Squats Bench Press and Deadlifts or change it? I was going by the Rippotoe thing.
And today I am going to do the workout B which is also on the Rippotoe page. By the way Stuward if you see that I am doing anything wrong let me know ASAP so I can stop and change it up again I do not want to any time and energy! Awsome man THx!
[quote]TsNod wrote:
Should I stick to my workout A still as Squats Bench Press and Deadlifts or change it? I was going by the Rippotoe thing.
And today I am going to do the workout B which is also on the Rippotoe page. By the way Stuward if you see that I am doing anything wrong let me know ASAP so I can stop and change it up again I do not want to any time and energy! Awsome man THx!
-Yoel[/quote]
You’re doing just fine.
A
squat
bench press
deadlift
(dips)
B
squat
military
barbell row or cleans
(chin-ups or pull-ups)
You don’t have to do the exercises in order. I always put my squat second. Bench press → squat → deadlift; military → squat → barbell row. Do what you like. Squats take a lot of energy out of me, so I don’t want my other lifts to suffer.