Liddy - If it Fits in my Mouth, I'll eat it.

Lets get the show on the road, shall we?

Measurements & stats

Stats 09/02/2011
Neck: 14"
Chest: 39"
Bicep: 12.5"
Waist: 30"
Thigh: 19"
Calve:13.5"

Height 5foot 6-7"
Weight 9stone 7lbs, (60.5Kg, 133lbs)
Bf% ?? anyone wanna guess?
Age 18

Background


Always was a heavy kid, somewhere in and around 20-25%bf up until the age of 16.
Went on a crash diet, lost a shed load of weight.(I say weight as i'm sure i lost whatever little muscle as there also)
Lowest weight I went to was 9 Stone, been up and down between 10.5 and 9.5 since then.

 


My aim for now is to lean bulk, add some mass with as little fat gain as possible.
I'm pretty lean now, but still hold fat in my lower stomach that's always got to me, so I just worry i'm gonna slip up and gain fat.  I'm making this journal as a motivator, I know that if this is here I can't give up or slack!


Goals for 2011

• Increase Bench by 20kg atleast for 8reps. Currently 50kg  (Achieved)
• Increase Squat 1RM from 110KG to 140KG (Found out my squat technique was so bad, went back to square one.)
• Increase Weight from 9Stone 7lbs to 11Stone  (Achieved)
• Develop and maintain a squeaky clean diet. (LOL, lets not go there)

 

 
 
Goals for 2012
 

• Increase 1RM on bench from 80kg - 100kg.
• Squat 1RM from 120kg - 145kg
• Deadlift 1RM from 160kg - 185kg
• Get abs again at some point?......

 

This is my last week's training.


Monday - Chest/Biceps
Incline Bench Press: 20x20Kg, 8x45Kg, 8x47.5kg, 7x47.5Kg
Incline DB Press: 8x22.5Kg, 8x22.5Kg, 8x22.5Kg
Incline DB Flyes: 10x12.5kg, 10x12.5Kg
Flat DB Flyes: 10x12.5Kg, 10x12.5Kg
Flat DB Bench: 8x22.5Kg, 7x22.5Kg, 7x22.5Kg
 
Barbell Curls: 1x12, 1x10, 1x8, 1x6, 1x4
Seated Incline DB Curls: 8x12.5kg, 8x12.5kg
Single Arm DB Preacher Curls: 10x10kg, 10x10kg
 
Tuesday - Quads/Hams/Calves
Barbell Squats: 12x80kg, 10x85kg, 8x90kg, 6x95kg, 6x95kg
Leg Extension/Leg Press Supersets: 3x12/8
 
Stiff Legged Deadlifts: 12x60kg, 10x80kg, 8x90kg, 8x90kg, 8x90kg
Hamstring Curls: 3x8 
 
Standing Calve Raises: 8x120kg, 10x110kg, 12x100kg
 
Wednesday - Rest (Light Cardio/Abs at most)
 
Thursday - Delts/Triceps
Military Press: 12x30kg, 8x35kg, 8x35kg, 8x35kg
Seated DB Press: 6x17.5kg, 6x17.5kg, 6x17.5kg
DB Lat Raise/Front Raise Supersets: 2x10/10 (8kg)
 
Skullcrushers: 12x20kg, 8x25kg, 8x25kg, 8x25kg
Rope Pressdowns: 3x8 (45kg)
Straight Bar Pulldowns: 2x12 (40kg)
 
Friday - Back/Traps
Deadlifts: 10x80kg, 8x90kg, 3x6 (100kg)
Barbbell Row: 10x50kg, 8x55kg, 6x60kg
Low Cable Row: 2x8 100kg
Wide Grip Pulldowns: 2x10 80kg
DB Shrugs: 12x25kg, 10x30kg, 3x8 35kg
 
Satuday & Sunday - Rest

Hi mate! You've made some great progress in a short period of time, so well done (I'm jelly of the abs).

I'm not a fan of that routine at all though. I tried a similar routine last year and my gains just stalled completely. I honestly think that 4+ day body part splits are designed solely for people on gear. If I was you I would look into a lower volume split, such as push/pull/legs, or perhaps a full body routine. Just my two cents!

I was considering one, I like the current routine.
But the reason this forum's here is for me to learn, so my ear (eyes really) are wide open to critique.
I'll read up on push pull legs, it's just he though of training 3 times a week that doesn't sit well with me, it feels as though i'm not doing enough!
Although I do love a routine revolving around compound movements, deadlifts, squats, chins and such.

What's your current full body routine if you dont mind me asking?

Yeah I know exactly what you mean mate, I felt the same for ages. I just assumed the more I worked out the more I'd grow. I guess you just have to remember that you don't grow in the gym, you grow when you're resting.

My current routine is:

Monday
Squat
Bench Press
Bent Over Rows
+ assistance

Wednesday
Deadlift
Overhead Press
Chin Ups
+ assistance

Friday
Squat
Incline Bench
Power Cleans
+ assistance

Assistance/isolations = whatever I feel like on the day, but generally I would do something for biceps on Monday, triceps on Wednesday and rear delts on Friday, and calves most days too.

Looks good mate, might give it a god next week, i suppose working out 3 days a week for me would fit round uni better as my timetables shifts a bit soon and I've less free time, such as not having tuesday morning free.
So i could train early wednesday afternoon, friday morning and sunday morning.
I like going to the gym when everyone's in work, my gym gets extremely busy and it's just unusable. 

Decent base to start from. Probably a good idea to post up your diet, in here, but also in the diet forum. Lots of very knowledgeable people to help.

Good going on getting the journal started.

I'll post up at the end of the day everything i've eaten so far and time and an macro breakdown.
Pretty sure it's in and around 2,700kcal that's been working for me to gain 1 lb every 2 weeks.

Run with CK's training suggestion.

Your back looks impressive and your arms are a decent size for low body fat and not much upper body mass so you might be good genetically.

Just obviously adding some good weight to you now but you seem to be going about things sensibly with 1lb weekly weight increases and not getting impatient.

Good Luck, following along.

You weigh 60kg? You look heavier (=compliment!). 

Great foundation to lean bulk from. Very jealous of the abs. Great back pic. Good luck with this!

Just back from uni, got something to eat, heading to the gym now, gonna finish this week off with the 4 day split and start up doing full body next week.  As i said, i'll post my full days food up tonight.

Yeah currently at 60.5Kg in the mornings, i guess it's because i've moreless been cutting for so long to try and get rid of the fat on my lower stomach, but i simply can't cut anymore at this weight, so time to pack on some mass!

Today at the gym


Thursday - Delts/Triceps 
Military Press: 12x30kg, 8x37.5kg, 8x37.5kg, 8x37.5kg (Up 2.5 Kg, doing something right :D, usually fail on last set too!) 
Seated DB Press: 6x17.5kg, 6x17.5kg, 6x17.5kg (Think I coulda pushed 20Kg out of this!)
DB Lat Raise/Front Raise Supersets: 2x10/10 (8kg) No change.
  
Skullcrushers: 12x20kg, 8x25kg, 8x25kg, 8x25kg 
Rope Pressdowns: 3x8 (45kg) 
Straight Bar Pulldowns: 2x12 (40kg) 

As promised, this is my diet for today, Appears i've fallen short of my 2,700 target, i'll make up for it.
Can someone please critique and recommend better portions, the reason for apples is when I'm in uni, there's no decent food, so i tend to eat fruit.

6:30AM
1scoop Whey              98Kcal, 19g Protein, 1.8g Carbs, 1.7g Fat
200ml 1% milk           80kcal, 6.2g Protein, 9.2g Carbs, 2g Fat
10g almonds              59Kcal, 2.1g Protein, 1.1g Carbs, 5.1g Fat
15g Peanut Butter     87kcal,  4.4g Protein,  1.7g Carbs, 6.9g Fat
80g oats                     310Kcal, 8.8g Protein,  58.4g Carbs,  4.4g Fat
1 medium egg            65kcal, 5.5g Protein, 0.3g Carbs, 4.4g Fat
2 egg whites               30kcal, 6g Protein
small apple               55kcal, 0g protein, 15g carbs, 0g Fat  

Calories: 784kcal
Protein:52g
Carbs:87.5g
Fat:24.5g



9:00AM
Medium Apple          65Kcal,  0g Protein, 17g Carbs, 0g Fat


Calories: 65kcal
Protein:0g
Carbs:17g
Fat:0g


11:30 AM
2 Slices Wholemeal Bread          144Kcal, 6.6g Protein, 27.4g Carbs, 1.4g Fat
150g Turkey Breast                   156Kcal, 25.5g Protein, 6g Carbs, 3g Fat
Medium Apple                            65Kcal,  0g Protein, 17g Carbs, 0g Fat


Calories: 365kcal
Protein:29.1g
Carbs:50.4g
Fat:4.4g


3:00PM
60g oats                          232Kcal, 6.6g Protein, 44.3g Carbs,  3.3g Fat
Medium egg                     65kcal, 5.5g Protein, 0.3g Carbs, 4.4g Fat
15g Peanut Butter          87kcal,  4.4g Protein,  1.7g Carbs, 6.9g Fat
1  scoop whey                  98Kcal, 19g Protein, 1.8g Carbs, 1.7g Fat


Calories: 482kcal
Protein:35.5g
Carbs:48.1g
Fat:16.3g


TRAIN
PWO, 1 scoop whey          98Kcal, 19g Protein, 1.8g Carbs, 1.7g Fat
Forgot to add PWO carbs, rushed out of the house.


Calories: 98kcal
Protein:19g
Carbs:1.8g
Fat:1.7g
5:30PM


2 Slices Wholemeal Bread          144Kcal, 6.6g Protein, 27.4g Carbs, 1.4g Fat
100g Turkey Breast                   104Kcal, 17g Protein, 4g Carbs, 2g Fat


Calories: 248kcal
Protein:23.6g
Carbs:31.4g
Fat:3.4g


8:00PM
150g Extra Lean Mince               186Kcal,  30g Protein, 0g Carbs, 7g Fat
200g Broccoli                              48kcal, 6.2g Protein, 2.2g Carbs, 1.6g Fat
100g Cottage Cheese                   75kcal, 10.8g Protein, 4.6g carbs, 1.5g Fat


Calories:309kcal
Protein:47g
Carbs:6.8g
Fat:10.1g


10:00PM
100g Cottage Cheese                    75kcal, 10.8g Protein, 4.6g carbs, 1.5g Fat

Calories: 75kcal
Protein:10.8g
Carbs:4.6g
Fat:1.5g
 
Totals
Calories:  2,426kcal
Protein: 217kcal
Carbs: 247.6g
Fat: 61.9g

Thats pretty freaky, i would say you are the closest i have seen to anyone with the same build as me, you even got the squint abs :D

Great progress though, get them legs trained! Lean as hell to,m back and rear delts look good.

As CK said three days a week full body is great, i made huge gains on that last year, and am back on it again now.

Yeah squinty abs, gotta envy people with the even ones!! 

Liddy


Yeah squinty abs, gotta envy people with the even ones!! 

Dunno what causes it tbh, it p1sses me right off, always has.
 
anyway get back to eating your egg whites

I never said not the eat them, just that the whole egg's beneficial also!
God I sound like such a hypocrite now haha.

I'd say it's down to genetics, although some people's left side tends to be slightly more defined and higher, maybe it's part genetics and posture?

Liddy


I never said not the eat them, just that the whole egg's beneficial also!
God I sound like such a hypocrite now haha.

I'd say it's down to genetics, although some people's left side tends to be slightly more defined and higher, maybe it's part genetics and posture?

well to blow that theory out of the water..my right side is higher haha...
 
Meh who knows. Keep up the training, personally i dont think your workout is that bad for a split, but the newbie gains tend to stop pretty fast. With an all overbody progress seems pretty linear.

Just in from the gym

Deadlifts: 10x80kg, 8x90kg, 3x6 (100kg) 
Barbbell Row: 10x50kg, 8x55kg, 6x60kg 
Low Cable Row: 2x8 100kg 
Wide Grip Pulldowns: 2x10 90kg 
DB Shrugs: 12x30kg, 10x32.5kg, 3x8 35kg 

Rest day today, and i'll literally do nothing to lye about, eat and hopefully grow?

Nah, i'll probs do some shopping, running low on some things.