x's log

[xsx-]

Hey. I am going to put as much info as possible into this log. Workout routines, eating. (until I get it straight)

Haven't worked out yet, but here is what I'm eating/going to eat:

Breakfast: 2 packets of oatmeal. (apple/cinnamon) And a glass of milk.
Edit- I'm eating a PB&J too. What the hell



Lunch: Ham sandwich w/ whole wheat bread,pb &j, chex mix, cheese stick. We have no nuts unfortunately.

I have no idea about dinner. But I'm sure I'll eat more than I post here off and on all day.

Now, how much more of what should I eat?

 

[s8nlilhlpr]

Hey. I am going to put as much info as possible into this log. Workout routines, eating. (until I get it straight)

Haven't worked out yet, but here is what I'm eating/going to eat:

Breakfast: 2 packets of oatmeal. (apple/cinnamon) And a glass of milk.
Edit- I'm eating a PB&J too. What the hell



Lunch: Ham sandwich w/ whole wheat bread,pb &j, chex mix, cheese stick. We have no nuts unfortunately.

I have no idea about dinner. But I'm sure I'll eat more than I post here off and on all day.

Now, how much more of what should I eat?

Ok, good start for breakfast kinda. You *should* be eating real oatmeal, not the prepacked stuff, but its better than nothing. Now, add 4 eggs, bacon, sausage, and hashbrowns to it.

2-3hrs later, have 2 PB&J/Honey sandwiches, preferabbly on whole wheat bread for the complex carbs.

Lunch, Chicken/Beef/Tuna, 2 veggies, and starch (mashed potatoes, baked taters, pasta etc).

Before your workout, have another snack couple sandwiches and some fruit.

After your workout have a repeat of your lunch meal for dinner.

It sounds like a lot of food, which it is. Your current breakfast of 2 oatmeal + pb&j is around 500 cals I'm guessing. You need the largest meal in the morning, to boost your metabolism and get your digestive tract working. For some reason, the more I eat in the morning, the more I can eat the rest of the day. At the weight you are at, don't worry too much about "clean" vs "dirty" cals, just keep eating until the scale goes up. If you start gaining too much fat, cut back a little, but make sure the scale keeps climbing.

 

[xsx-]

I could barely finish the breakfast this morning. What about protein shakes and drinks? I have Myoplex packets (42g protein, 2-3 servings) soy protein, and whey protein. You mix all of them with milk or water. Milk is better though.

Alright well I'm about to workout, going to try and post what my weights were and etc. tonight or tomorrow morning before school.

Ok, good start for breakfast kinda. You *should* be eating real oatmeal, not the prepacked stuff, but its better than nothing. Now, add 4 eggs, bacon, sausage, and hashbrowns to it.

2-3hrs later, have 2 PB&J/Honey sandwiches, preferabbly on whole wheat bread for the complex carbs.

Lunch, Chicken/Beef/Tuna, 2 veggies, and starch (mashed potatoes, baked taters, pasta etc).

Before your workout, have another snack couple sandwiches and some fruit.

After your workout have a repeat of your lunch meal for dinner.

It sounds like a lot of food, which it is. Your current breakfast of 2 oatmeal + pb&j is around 500 cals I'm guessing. You need the largest meal in the morning, to boost your metabolism and get your digestive tract working. For some reason, the more I eat in the morning, the more I can eat the rest of the day. At the weight you are at, don't worry too much about "clean" vs "dirty" cals, just keep eating until the scale goes up. If you start gaining too much fat, cut back a little, but make sure the scale keeps climbing.

 

[xsx-]

Finished workout. Mom said I had to stop and 'relax'. So I finished my biceps and squats in the living room with 25 lb dumbbells.

Bench (wide):
115x5
120x5
125x5
120x5
120x5

I got tired. Work sucks. So I ate a pb&j.

Shoulder press:

65x5
70x5
75x5
80x5
85x5
And accidentally did another, 95x5. Kinda hard =/

Barbell row:

65x5
70x5
75x5
80x5
85x5

Squats two 25lb dumbells 10 reps 3 sets

Biceps 25lb dumbell 8 reps 3 sets

Couldn't do dead-lifts. Next time.

 

[s8nlilhlpr]

I could barely finish the breakfast this morning. What about protein shakes and drinks? I have Myoplex packets (42g protein, 2-3 servings) soy protein, and whey protein. You mix all of them with milk or water. Milk is better though.

Alright well I'm about to workout, going to try and post what my weights were and etc. tonight or tomorrow morning before school.

Protein is simply the icing on top. If you aren't eating enough real food, it will help slightly, but simply eating more is better. I would stick to the same eating schedule, and just down a shake every time you can stomach it. Mix em with whole milk unless you are lactose intolerant.

 

[BiggT]

Yep, protein supps are what they are, no more, no less....just extra dietary protein. No magic.

As far as your breakfast, you need eggs and some type of meat, and then the oatmeal......just will yourself to do it. I know of school girls who could eat 2 packs of oatmeal, and you're saying it stuffed you, lol, just suck it up and get it done. Try 3 whole eggs, 4 strips of bacon, 2 slices of toast and 2 packs of oatmeal and a glass of milk.

 

[Rabid_Goose]

In two weeks you'll be wanting more for breakfast. I can sit down now and eat a good 16ounce Angus Ribeye with bread and a big ass baked potato.

Then go out for a frosty or something on the drive home.

 

[xsx-]

This morning I had three eggs and a bowl of oatmeal. 3/4 full.

Oh, and two glasses of milk.

Idk what I'm having for lunch we have hardly any food.

 

[JohnRobHolmes]

Your presses are looking good. You have a lot of strength for just starting again.

Eat some tuna, beef, or chicken for lunch with whole wheat bread. Throw in some mayo and cheese for fats. Eat at least 4 ounces of the meat, preferably 8.


Tell your mom that she needs to work out next time she tells you to "relax". WTF is a workout for? Sounds like your parents have issues with physical exertion to me.

 

[xsx-]

Bench (Wide)
90x5
100x5
115x5
120x5
125x5

I also did close grip with the 90, 100, and 115.

Shoulder Press:
65x5
70x5
75x5
80x5
85x5

The same for barbell row. I think I could do more than shoulder press though.

I feel much better even now. Next workout will be Friday morning, going out of town so I'm unsure if I can post that log. For shoulders and row I can go up about 10lbs (I believe) since this last time was fairly easy.

I am kind of trying to get a workout A and workout B. I figure, do squats and dead lifts on workout B along with my other routines. What do you think of this?

Great tips of the food. Any suggestion on WHAT to eat is great. Been eating a lot of PB&J's, I got some mixed nuts (lightly salted, rather have no salt though), and a lot of meat. Going to eat some chicken here soon.

Later,

xsx

 

[JohnRobHolmes]

Eggs, Ground beef, colby or cheddar cheese, whole milk, almonds, walnuts, and vegetables are a good place to start. Look out for too much refined bread. Try to eat more whole bread and unprocessed food. It has more fiber and nutrition for you. Count the grams of protein you eat per day. Eat 1g or more per pound of bodyweight. Pretend you live in the past and all you can eat are foods that the land produces. If it goes through a machine that is more fancy that a grinder, mixer, or slicer, I shy away.


I split my workout between pulling and pushing. It is a bit of a twist on the 5X5, but it works for me. Dont try to modify the routine too much, as you can easily screw up the volume and intensity. I would also recommend you keep with 5lb jumps per week so that you can get the hang of the motions at first. If you feel that you are very comfortable with them already, go ahead and jump along.


push day:
squat
bench
incline
extra tri work if needed

pull day
pullup
deadlift
row
extra bi work if needed


I also do abs as much as possible and workout my calves in spare minutes. Seems to be working for me so far. Today's pushing got me all pumped and tight. I love squats.

 

[xsx-]

Alright, I have been away on vacation and I had computer problems. =no access to this website. I started dead lifts, and squats. I did a 3x5 since I'm not conditioned with them yet.

My legs are still sore (hamstrings and the sides). And I worked out Sunday.

Bench (wide)
100x5
105x5
110x5
115x5
120x5
bench(close grip)
105x8
Rows
75x5
80x5
85x5
90x5
95x5
shoulder press
70x5
75x5
80x5
85x5
90x5
dead lifts
95x5
100x5
100x5

Same for Squats as dead lifts.

Tonight is my workout night as well. I'll post that after I workout.

 

[xsx-]

Today isn't my day for deads, thats Fridays workout. I'm going to alternate deads, and I figure that would be the only change.

I feel as though I am making real progress. Next workout should be great.

Bench (wide)
105x5
110x5
115x5
120x5
125x5
130x5
bench(close grip)
120x6
Rows
80x5
85x5
90x5
95x5
100x5
shoulder press
70x5
75x5
80x5
85x5
90x5
Bicep Curls (bar)
50x8
55x8
60x8
Squats
115x5
120x5
125x5

Question:

At night when I get those hunger pangs...not post-workout snack, but late at night watching TV or something..

Another Dinner Serving?
Nuts?
PB&J and milk?
PB & Milk?

I assume all those are fine, they stick to the no processed stuff.

As for bread - Natures Own Honey wheat, That isn't exactly whole wheat. I'm going to stop eating that and just getting whole wheat. Mixed up 3 cans of tuna (water) for lunch. Going to get more tuna, (fresh costs more, )

Also going to get lowwww sodium deli meats for my sandwiches, getting green leaf lettuce for it.

Sorry, I am kind of rambling but my mind is kind of...tired.

BTW - Going to start adding my weight to these posts. Right now my weight is at 168lbs.