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Mess To Success!

Foxxxy

Foxxxy

New member
*Success is a personal opinion so dont judge the title please!

Age: 17
Weight:
- morning (208)
- afternoon (215)
Height: 6 feet

Measurments:
- Arm: 15 1/2 inches
- Forearm: 12 inches
- Neck : 15 3/4 inches
- Legs: 21 inches ( 3 inches above kneecap)
- Calfs: 16 1/2 inches
- Chest: 42 inches
- Stomach over belly button: 38 inches
- Waist: 36

Personal Records:
- Bench press: 270
- Deadlift: 495
- Squat: 400

Diet:
(Medium carb day) - 3 days

Morning - 3 eggs
Dunch - Sub (turkey, cheese, spinach and lettuce)
Dinner- Whatever my mom makes thats healthy, otherwise more eggs.

(High Carb Day) - 2 days

Morning - 3 eggs + peanutbutter on wheat bread. 2 slices.
Lunch - Sub again.... Same as above
Dinner - Same as above

(Low carb day) - 2 days

Morning - 3 eggs
Lunch - salad ( Spinach, brocolli, lettuce; only greens, no dressings!)
Dinner - Same as above

*Protein shakes 3 times a day on everyday

Cardio: Run/walk for 20 minutes

Supplements: None at the moment. I do have creatine, bridge, ancient strength, and unleashed if you guys think i should use them!

Workout:
*Credit to Tnation: this is there workout plan that i tend on doing. You can find it here - T NATION | 8-Week Basic Strength Plan

Pictures of me:
I feel like an embarassement to people that workout, i look awful. Sorry you guys have to look at these. I hid my face to at least keep my dignity. Didnt even take a picture of the wheels, i was to embarassed. I will if asked too. Pictures should be attached to thread.



Purpose of log/Goal:
Okay so at the moment im 208 lbs probably about 17% body fat + or - a few %'s. I want to get at least under 198 lbs because once i turn 18 im gonna go for the world deadlift record for 18 years old and 198 lbs. The record is 530 and i can get 500. Iv already beaten the state record of vermont and that happens to be 450. I just need to go to a compeition to get it verified in the books, which will hopefully be this july or november. I also obviously want to lose bf % and gain muscle/strength. Any other questions?!?

*If you feel the need to critique anything, please do so, because advice is always appreciated no matter how harsh.

** Ive been doing this for 3 days now, first log will be on friday with the workout iv listed.
 
Wow, is the world deadlift max for 18 YO really 530?

BTW you look like a big dude, you might not be cut, but definitely looking powerful.
 
miked8c said:
Wow, is the world deadlift max for 18 YO really 530?

BTW you look like a big dude, you might not be cut, but definitely looking powerful.
Click to expand...
Yah im a bit bulky, yes the world deadlift record max is 530 for 18 year olds. Im close to it. Thanks!
 
Seems like your calories are insanely low, particularly given that you're only trying to drop ~10 lbs. Unless your shakes are ~500 calories each and/or your dinner is well over 1k calories, seems like you're waaaay undereating. Low carb day for instance: 3 eggs=~225, your lunch nearly 0, three shakes ~50g protein each with water is another 240 cal each? That's only around 1000 calories + whatever is for dinner. You're maintenance while weight lifting 3 days a week has got to be more like 3000, not counting the fact that you're doing cardio. Correct me anywhere here if I'm wrong, just seems very low.

As a side note, you probably already know this but replacing as many of those shakes with food protein sources would be better; however, I understand there are limitations for someone at your age.

Other than that, very nice lifts for your age and weight. Particularly considering that if you lost a few lbs of fat as you intend, your relative strength would be even higher.
 
That kid in the video was a manimal. However, he was also 238 at the time of the vid. While I also think 530 WR is too low, Foxxy said that it was for a BW of 198, not 238.
 
miked8c said:
That kid in the video was a manimal. However, he was also 238 at the time of the vid. While I also think 530 WR is too low, Foxxy said that it was for a BW of 198, not 238.
Click to expand...
Well according to all the different sites iv checked it says 530, so im going with that.
 
_cato_ said:
Seems like your calories are insanely low, particularly given that you're only trying to drop ~10 lbs. Unless your shakes are ~500 calories each and/or your dinner is well over 1k calories, seems like you're waaaay undereating. Low carb day for instance: 3 eggs=~225, your lunch nearly 0, three shakes ~50g protein each with water is another 240 cal each? That's only around 1000 calories + whatever is for dinner. You're maintenance while weight lifting 3 days a week has got to be more like 3000, not counting the fact that you're doing cardio. Correct me anywhere here if I'm wrong, just seems very low.

As a side note, you probably already know this but replacing as many of those shakes with food protein sources would be better; however, I understand there are limitations for someone at your age.

Other than that, very nice lifts for your age and weight. Particularly considering that if you lost a few lbs of fat as you intend, your relative strength would be even higher.
Click to expand...
Dinner consists of lots of calories, Thanks for the input!
 
change that diet man if you want to make real progress

*no way I could survive on 3 eggs for breakfast. Thats 20g protein tops and 15g fat, even on a cut thats way too low for a meal IMO.

*even on a low carb day having a mixed salad isnt a proper meal.

*I wouldnt recomend eating 3x per day unless you are an extreme hardgainer which I dont think you are, more regular smaller meals is what is used by most bodybuilders especially when dieting. I ate 4 or 5 times a day when cutting.

*your only consistent carb source seems to be bread which even the wholemeal variety isnt a great source. It is a starch and doesnt really have much nutrional value, it isnt particularly great in terms of glycemic index either, even the wholemeal variety

*nice deadlift, 495 is big especially for a teen.

*I dont believe the world deadlift record is 530lb, Brett le Cras deadlifted 265kg or 583lbs in 2008 in the 90kg (198lb) weight class. This was in a drug tested british federation, so Im pretty sure the WORLD RECORD ie not drug tested and probably in America is even higher.

*I would put those supps away (even the protein shakes for now) in a cupboard and concentrate on improving your diet before implementing them.
 
ExtraMile said:
change that diet man if you want to make real progress

*no way I could survive on 3 eggs for breakfast. Thats 20g protein tops and 15g fat, even on a cut thats way too low for a meal IMO.

*even on a low carb day having a mixed salad isnt a proper meal.

*I wouldnt recomend eating 3x per day unless you are an extreme hardgainer which I dont think you are, more regular smaller meals is what is used by most bodybuilders especially when dieting. I ate 4 or 5 times a day when cutting.

*your only consistent carb source seems to be bread which even the wholemeal variety isnt a great source. It is a starch and doesnt really have much nutrional value, it isnt particularly great in terms of glycemic index either, even the wholemeal variety

*nice deadlift, 495 is big especially for a teen.

*I dont believe the world deadlift record is 530lb, Brett le Cras deadlifted 265kg or 583lbs in 2008 in the 90kg (198lb) weight class. This was in a drug tested british federation, so Im pretty sure the WORLD RECORD ie not drug tested and probably in America is even higher.

*I would put those supps away (even the protein shakes for now) in a cupboard and concentrate on improving your diet before implementing them.
Click to expand...
So what exactly should i change? I can only eat 3 meals a day, due to school and other things. Any other food suggestions to add
 
Foxxxy said:
So this is wrong
http://www.rawpowerlifting.com/records/World/Men/DEADLIFT.pdf ?
Click to expand...

No not wrong, but from a federation that is a relative no-name. In fact I have never even head of it until now, and I have been involved in PLing more than 20 years, and I am not only a local, but a USAPL certified national coach as well.

There is nothing wrong for going for a record in the fed you quoted, and all the more power to you for going for it! I hope you make it - that would be awesome.

Just remember that the largest and oldest record keeping fed is the USAPL/IPF. They also have the strictest rules about breaking a record (I don't agree with them all, but go along with it for the sake of integrity).

Good luck on going after the record! Work hard, and be as dedicated as you can, and you can do it!

B-
 
bblazer said:
No not wrong, but from a federation that is a relative no-name. In fact I have never even head of it until now, and I have been involved in PLing more than 20 years, and I am not only a local, but a USAPL certified national coach as well.

There is nothing wrong for going for a record in the fed you quoted, and all the more power to you for going for it! I hope you make it - that would be awesome.

Just remember that the largest and oldest record keeping fed is the USAPL/IPF. They also have the strictest rules about breaking a record (I don't agree with them all, but go along with it for the sake of integrity).

Good luck on going after the record! Work hard, and be as dedicated as you can, and you can do it!

B-
Click to expand...

Okay thanks! I hope i get it too. Pain in the ass!
 
Throw some quick food into your back pack for before/after lunch at school. Maybe Clif Bars or sandwiches, options are limitless.

I'm sure breaking into a sandwich in the middle of class might not be looked highly upon by your teachers, however even a granola bar would suffice. Anything to keep constant food going into you.

This should have an obvious answer: Do you think a 6 foot tall, 215 lbs. 18 year old growing boy who DLs 500 lbs and is going for more should only be eating 3 meals a day?
 
Yeah like mike said take food to school... You think your going to get "world record" deadlift strength eating 3 eggs for breakfast, a salad for lunch then "whatever mum cooks" for lunch?
 
Yeah its alright haha. Oh well, I didnt know that site wasnt "known" as well as these other ones that have been around for awhile Either way.... I get the point.

Today Was an alright day for a leg and back day.
didnt go heavy at all today. Just didnt feel right.

The diet is fine, added more stuff like you guys said. I sure felt better.
I got a shoulder injury last weekend so im debating benching on monday. But will see how that goes.
 
Because of the shoulder injury i just decided to use dumbells because they dont hurt as much.
Also we dont have 3 boards, so i added decline.
On all 3 lifts warmed up with 70's x 5
Then 80's x 5
Then 100's x 8
Increase the rep range on the last to really get a good pump in the chest.
Everything else went fine.
 
Shoulder is healing, doesnt hurt to much anymore.
Havnt had any junk food withdrawls thank god. Im hanging in well.

Tuesday i had done an ab workout, felt solid.

Wednesday I did Really Deep squats. Way below parallell. Didnt really go anything higher than 225 though. (5x5)

Thursday I did chest again, no pain in the shoulder. Used dumbells for incline and decline and just used a barbell for straight.

Today, I just decided to do an arms day. Im trying to overload arms once a week. Seems to work well for me in the past.

- straight barbell curls 3 sets ( 2 warm ups 10 reps each set, 1 heavy set 6-8 reps)
- Spider curls with a dumbell to isolate it (( 2 warm ups 10 reps each set, 1 heavy set 6-8 reps)
- Pinwheel curls to get the long head working ( 2 warm ups 10 reps each set, 1 heavy set 6-8 reps)
- Forearm curls also.
- Then did some dips, skull crushers, and rope pull downs. ( 2 warm ups 10 reps each set, 1 heavy set 6-8 reps)

Started taking Jack3d to get me focused. Works really well.

Down to 205 today. Feels good.
 
Sunday -
ate a cheat meal to confuse my body. Weight had platued so i figured that if i confuse my body it would restart.
Just did abs and really light deadlifts.
 
Today (monday)
Another chest and arm day. Went crazy.
Walked on high incline before breakfast this morning. Figured it would help with weightloss in the morning rather than at night.

tomorrow will be a crazy leg day and then wednesday will be upper back and shoulders. Excited :)
 
Tuesday -
Did back instead of legs. Felt good. Solid pump, backs looking thicker lately.

Today ( wednesday)
Did deep squats and deadlifts, leg press, calves and some isolation on the quads and hamstrings. Calves are burning!
Im down too 202. Im looking a lot better than i did.
 
Workout felt great today, Bench press has gone up.
No having any probelms dieting. I actually enjoy it.
Im starting to see definition in the abdominal area. I believe its been 2 weeks now? Not sure exactly. Will do measurements soon.
 
Today was back day. Dead lifts went alright. Little weak today.
Started throwing in more protein shakes. Will see how this works for me.

tomorrow will be a core day. Not excited.
 
Tuesday was a core day, Pretty solid. I throw those in every once in awhile
Today was a good bench day. Put up 225 x 7 for 3 sets. Which is about a 278-280 max. Which means its gone up 8 lbs + or - .
Feeling good. Stoped duing morning cardio because i needed the sleep. So i might restart it next week and do 20 minutes instead of 40.
 
Sorry everybody iv been busy for awhile. Im switiching to a new workout routine. This will be for the whole summer. gonna sharpen up the diet. Focus more on eating more lean stuff, as muc has possible. Go for the gain muscle lose bf, Itll take awhile but i can do it.

Workout below:


Monday- Chest/Calves
Incline Dumbbell Press - 4x 6-10 (2)
Flat Barbell Press - 3x 6-10 (1)
Decline Dumbbell press - 3x 6-10 (2)
Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves)
Seated calf raises - 3x 8-10 (2)
Leg press Calf raises - 3 x 12-15 (2)

Tuesday- Back
Pull ups - 50 or as many as you can do in 10 minutes
Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (1)
Close neutral grip pulldowns - 3x 8-10 (2) (really like 3 sec negatives on these)
Seated straight bar rows - 3x 8-10 (2)

Wednesday- Legs (2-3 second negatives recommended on all exercises)
Lying leg curls - 4x 6-8 (2)
RDL's - 4x 8-10 (1)
Leg press - 4x8-10 (I like doing these before squats to help loosen up the hips) (2)
Squats or Front squats - 3x 8-10 (1)
Hack Squats (close stance) - 3x 8-10 (2)

Thursday- Arms/Abs Supersets for arms
Pinwheel Curls - 4x 6-10 (1)
Dips- 4x 6-10
Preacher curls on vertical side (spider curls) - 3x 8-10 (2)
Lying Behind the head extensions - 3x 8-10 (2)
Alternating Dumbbell curls - 3x 8-10 (2)
French Presses - 3x 8-10 (2)
Cable rope crunches - 3x 12-15 (2) (1-2 mins rest for abs)
Weighted Leg Raises - 3x 12-15 (2)

Friday - Shoulders/Traps
Seated Overhead Dumbbell Press - 4x 6-10 (2)
Cable lateral raises - 3x 8-12 (2)
Seated Dumbbell lateral raises - 3x 8-12 (2)
Incline Bench Rear delt raises - 3x 12-15 (2)
Standing cable X's - 3x 20-30 (3)
Shrugs - 4x 8-10 (2)

Sample workout for those not familiar with how ramping works. I'll use chest/calves:
* (f) indicates failure
Inc Dumb - Warmup (20x25's x2, 10x40's, 8x55's) 10x70's, 10x80's, 9x90's(f), 6x100's(f)
Flat Bar - 10x185, 10x205, 8x225(f)
Dec Dumb - 10x85's, 8x90's(f), 6x95's(f)
Standing - warmup (20x50 x2, 15x100) 10x150, 10x180, 10x210(f), 9x220(f)
Seated - 10x90, 10x135(f), 8x145(f)
LP calf - 15x270, 13x360(f), 12x400(f)
 
Really solid chest and arms day. Finished hard and strong. Felt really pumped up and was pleased with my workout.
 
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