Alex's Journal

[CrazyRussian]

Hey folks I'm gonna start a little on-line journal here for my own benefit. Not really LOOKING for comments (as in, that's not the point of this thread), but any would definately be welcome. This is more for me to keep track of progress...I'm using madcow's 5x5 variation.

5'5
137 lbs

Weds=

1 x 5 Squat (135 lbs)
5 x 5 Deadlifts (115, 135, 145, 165, 175)
5 x 5 Military Press *dumbells* (two 15's, two 20's, two 25's, two 30's, two 35's)
5 x 5 Pullups *machine* (-40 lbs, -30 lbs, -30 lbs, -20 lbs, -20 lbs)


10:00 AM
1) Packet of Ritz-Bitz

12:30
1) Turkey Breast Provologne Cheese Sandwich White Bread

3:30
1) Banana


5:30
1) 1 scoop ON Whey
2) 1 cup milk

6:30
1) 1 scoop on whey
2) 1 cup chocolate milk

7:15
1) 1/2 can BBQ beans
2) Salmon


Comments: Jeeeebus, my diet needs some work. Not enough food, and the food I am getting (cheese, white break, RITZ BITZ?!?!?!) is atrocious. Although my PWO shake and meal are looking *acceptable*.

 

[BlondBomber]

What would your ideal diet look like?
Are you bulking?

 

[JKurz1]

SInce you didn't ask, I won't say much, other than that diet needs to be tossed out the window NOW!

 

[BOOEY]

Need to revamp that diet. Between 12:30 and 5:30, all you eat is a banana? You need to throw another meal in that time frame.

 

[CrazyRussian]

jkurz = sorry if I sounded like a jerk...if you have any criticsm/comments feel free to leave it.

I'm trying to bulk, and I'm thinking my diet should rpolly look something like this:

Breakfast:Oatmeal
10:30: Almonds and an apple (this is at school, before lunch, so i cant have like..a steak)
1:30: Turkey Sandwich w/ Wheat Bread
4:00: Tuna w/ 2 eggs
7:00: Chicken Breast, Pasta
10:30 ANPB

 

[BOOEY]

It's very important to have protein with every meal. If you can't get it from real foods, use some powder - it's not optimal, but if it's the only choice you have, do it.

 

[JKurz1]

jkurz = sorry if I sounded like a jerk...if you have any criticsm/comments feel free to leave it.

I'm trying to bulk, and I'm thinking my diet should rpolly look something like this:

Breakfast:Oatmeal
10:30: Almonds and an apple (this is at school, before lunch, so i cant have like..a steak)
1:30: Turkey Sandwich w/ Wheat Bread
4:00: Tuna w/ 2 eggs
7:00: Chicken Breast, Pasta
10:30 ANPB

you really need some help bro...do some research....you're a newb and you need to learn the game.....that diet is extremely low in both efas and protein and the carbs are from shitty primary sources. Bulking, there is nothing wrong with whole wheat pasta and whole grain breads (which I doubt either of those are) but some optimal choices are oats, brown rice, yams........

I consume NOTHING other than:
oats
chicken/beef
eggs
cottage cheese
brown rice
yams/sweet potatoe
whey
and peanuts in my last meal.........
Oh, and all the green veggies/fruits you cn think of.....salad, green beans, appls, berries, bananas, zuchinni, spinach, radishes, pickels, onions, mushrooms and tuna...........your diet has none.

 

[CrazyRussian]

Srry if I get a little defensive:

With all respects, jkurz, I'm hardly a newb, as I've been weightlifting and browsing various forums and nutrition/fitness sites for around 2.5 years now. I know that I should try to eat lots of low GI carbs such as SWEET potatoes and WHEAT pasta, and healthy fats such as flax, avocado, olive oil. I know that I should drink plenty of water. I know that I should have protein with every meal, and in reality I actually do include some protein in every meal except 2.

My apologies, that hwole meal thing was just something I shlepped together in 3 minutes after school. It's not actually a representation of what my goals are, or what I want them to be

But TY anyways for your criticism, and Ill take some advice into consideration.

 

[eat big]

If youre trying to gain, need to eat more. I eat more than you do in a day before it's 10am for me. And I still get hungry. Everyone is different.

 

[ghettostudmuffin]

At 137lbs after 2.5 years browsing forums and the weights you are putting up you look like a newb to me bro.

I'm not trying to be mean, but listen to what you're saying.

 

[CrazyRussian]

I know, ghettostud. No offense taken. The problem with me is I can never get commited to a plan, and my workouts (up till starting 5x5) have been half-assed. I know what to do, but I can't bring my un-disciplined ass to do it.

However, I have gained 13 lbs since I've started, which isn't horrible. Hopefully I'll get to 140 in a few weeks. TY for the responses everybody. They've served as a kick in the ass..time to start training like a hardcore brotha.

 

[CrazyRussian]

7:30:
1) EAS Myoplex 1 packet
2) 2 cups milk

10:30
1) Beef Jerkey
2) 15 almonds

1:00
1) Wheat Bread (x2)
2) 3 slices turkey breast
3) Dijon Mayo

3:30)
1) ON Whey with Soy Milk

3:35)
15 Mins GUERRILA CARDIO

3:50)
1) ON Whey with Soy Milk

6:00:
1) 1/2 tin BBQ beans
2) Salmon (filet)
3) 1 slice provologne cheese
4) 1 tomato
5) 3 cucumbers

10:00
1) 3 Eggs (boiled)

Supps: 5 grms Creatine, 1500 mg Vit C, 1 Multi

Today was a bit better. I think I'm going to stick to this...maybe add some ANPB at 10:00, change up the breakfast to Oatmeal (no time today), and try to eat a little sooner after post-cardio shake. Actually, I'll probably try to move cardio to the morning, around 6:30 AM (IF I can bring myself to do that)

 

[ghettostudmuffin]

That looks ALOT better.

Remember this and you will do well....."Slow and steady wins the race."

Add consistency and time and you have a winning formula.

If you only put 25lbs on your squat bench and deadlift each year for reps, after 5 years you would be lifting some decent weight and after 10 years you would be lifting pretty big weights. And pretty much anyone can put on ALOT more than 25lbs a year for the first couple years.

Time and consistency man. I finally learned that and it has paid off. I've been training almost 9 months after a 1 year layoff and I'm stronger and bigger than ever because of my new mindset. It's no longer what can I accomplish in 3-6 months, but I need to stay consistent and progressive and keep doing it.

Make sure you EAT ALOT of good food and don;t get overly anal about fat contents and what not. You gotta feed the body if you want to build more muscle and more strength.

AND SLEEP. Minimum 7 hours every night if you have a busy schedule and get anywhere from 9-12 hours on both your weekend days to recover your slight sleep deficit from the week.

Think big. Think strong. Do not tell yourself you can't. Believe that you can.

 

[BlondBomber]

I can feel your pain about eating at school. Are you in high school or college? I go to college, and now, as of today, take pre-prepared meals. Rice and chicken breast work well for me.
Oh, I ask what level of school you are at because I know that if you are in high school, it is hard to get a mid-morning meal in.
Best of luck.

 

[curgeo]

If you want to gain weight, you really don't need to do cardio....Eat as much food as you can and don't worry so much about the ratio's right now. You are lean so excess calories are not going to make you fatter right now. Ice cream, high fat foods....whatever. I wish I had that metabolism....now I am just an old and fat powerlifter.

Don't overthink you diet right now. Make sure to get protein every meal and I would shoot for maybe 200 g of protein to start. The rest of the diet, just eat anything you would like. Before and after workout the AF iso-agb is a safe bet due to it being isolate...it digests quickly.

Just eat and train hard. Stick to the basics and look up madcow's 5x5 routine. It is a good starting point.

 

[CrazyRussian]

Sun

Weds=

1 x 5 Squat (165 lbs)
5 x 5 Seated Rows (90, 100, 110, 110, 120)
5 x 5 Bench Press (95, 105, 115, 115, 125)

Comments = my bench is really off...for the last year, I've been doing Dumbell bench..so now that I've come back to barbell, my weight is down. It's wierd b/c I always feel like one arm is doing more work than another, and I can never get a good set in. I'll try to do lower weight for first few sets and see if I can iron that out.

10:00 AM
2 whole eggs, +1 egg white.
1 banana

12:30 AM
Whey
1 Cup Milk

12:35 * WORKOUT*

1:30 (PWO)
Cytogain (600 calories, 58 carbs, 30+ protein)


3:30
9 OZ Center Tenderloin Steak
Steamed Veggies

7:30
EAS Myoplex
2 Cups Milk

11:30
ANPB

Decent day today..dinner at otuback was gooood (from a nutritional standpoint too). I was too lazy to eat dinner so I just grabbed some Myoplex...