Well, I've been a member of MT since Oct 21st and I've finally decided to start up me own journal, as I've heard loads about how beneficial they can be (and the fact that practically everyone else has one, so I may as well do one as well). So here goes...
Brief History I can’t say exactly when (memory isn’t great), but I think it was in the holidays after leaving school, I dug out my Dads old bench and weights (32 whole kilo’s – woooo!!) and I went through stages of doing weights (I’d do em for a while then I’d stop, on and off like that for ages – more off that on) and my diet was rubbish (all the cr*p you could imagine). I think I was about 11.5 stone, a good % of it fat. When I did lift, I would do it every morning (about 10:30am) when I got up out of bed on an empty stomach and a normal session would go something like: 2 or 3 x 10 reps (18kg) benches, 2 or 3 x 20 flys (7kg DBs’) and 150 crunch on roller!
I carried this on for a while and then in summer 04, I decided to loose some weight/fat, cut the meals down and I started running when I took the dog for a walk, first 2 times a week, then 3 times, then eventually 5 times a week. During the 3 times a week period I cut the food right down to like a small bowl of cereal at 11am and nothing else then until the evening which would just be anything. During the 5 times period I started to eat a little more (same 2 meals a day but larger portions, including a piece of fruit a day and eating dead clean. With hardly any carbs – no bread, pasta, spuds etc literally only salad, meat and veges). Also during this time I bought myself a treadmill and started speedwalking as soon as I got up out of bed at 8:30am on an empty stomach burning about 600-700 calls (I’d eat then afterwards).
I stopped lifting somewhere along the line and was concentrating on running to shed the fat (little did I know
). My goal was to loose the rock hard beer gut I had and love handles! Because I didn’t get out much, I didn’t have a lot of confidence in my appearance (that’s why I wanted to do this).
Up until just before I started training properly, 3 times a week, everyweek, on Mon 5th Sept 2005 (bout a month before), I was still running 5 times a week and speedwalking every morning.
I wouldn't have admitted it then, but I think I was on the verge of having some kind of mild eating disorder.
I don’t know what started me off, but I emailed a couple of guys on ebay, through looking at their stuff and got some advise on what to do to get bigger and gain some mass. The main one was the “wheyconsortium.co.ukâ€, and the guys there gave me some top advice and I left them with two 5kg tubs of whey
. I found this site on their “links†page, later signed up and here I am.
Measurements and gains The beginning: 5th Sept. Weight: 57kg (9 stone)
Waist = 29.5 inches
Chest = 35.5 inches
Thighs = 18.25 inches
Biceps = 12 inches
Far from the end: (measurements taken 7th Nov. Measure every month). Waist = 31 inches
Chest = 38 inches
Thighs = 21 inches
Biceps = 13 inches
Current weight (28th Nov) = 71.5kg I didn’t know a lot around this time about BBing and since becoming a member of MT I’ve learnt loads. I had a cr*p routine at the beginning, over trained and didn’t lift heavy enough. But now after a few more not so good routines since the first, studying, learning and reading loads, I think I’m pretty sure I’ve got a good one sorted (thanks to all the guys on here who have given me advise and got me to where I am with this lot today
).
I weigh myself every Monday and have been since the beginning. My gains have been like this up to current:
5th Sept – 57kg
12th Sept – (forgot to weigh!)
19th Sept – 59kg
26th Sept – 60kg
3rd Oct – 61kg
10th Oct – 63kg
17th Oct – 63kg
24th Oct – 64kg
31st Oct – 66kg
7th Nov – 66.5kg
14th Nov – 68.5kg
21st Nov – 70kg
28th Nov – 71.5kg (current)
Please see picks attached to separate posts below (dates included with weights in picks).
The Routine (Bill Stars mass) Monday Squats - 5x5
Deadlifts - 5x5
Bench Press - 5x5
Incline DB Press - 3x12-20
Wednesday Lunges - 4x8 each leg
Good mornings - 3x8-12
Dips - 4 x max
Pull ups - 4 x max
Friday Squats - 5x5
Bent over BB row - 5x5
Incline Bench - 5x5
Skulls – 3x12-20
The diet My diet I would say is pretty good….
Workout days (Mon, Wed, Fri): 8:30am - 2 scoops whey in 500ml water
9:00am - cup oats, 1 1/2 cups semi milk, 1 scoop whey, banana, small handful sunflower seeds, h/full mixed crushed nuts, sweetener & cinnamon.
12:00pm (pre workout) – Gainer shake (banana, oats, milk/water, p/b & scoop whey).
1:00pm - (workout, followed by 2 scoops whey in 500ml water)
2:30-3:00pm - (post workout meal) changes but always includes rice, pasta, bread, beans, meats, fish, salad and fruit. Typical example might go something like this: half small cup of brown uncooked rice, half can kidney beans, large chicken breast, turkey steak or can tuna, 1 slice granary or seeded wholewheat bread, 1 tbsp p/b, side salad and apple. Or 2 pieces toasted granary, with 2 cans tuna, beans, c/cheese and cheese on top, grilled with Worcester sauce. Or couple of tuna wholemeal wraps with salad & rice. Anyway you get the idea (always with fruit and always changes and do different things with ingredients).
5:00-5:30pm - half sandwich (1 thick slice bread) with tuna, fish, or some kind of meat & salad, or beans, c/cheese, p/b & salad (nuts/beans/whole wheat’s = complementary proteins).
8:00-8:30pm – meat/fish & vege (broccoli, cauliflower, cabbage, carrots) and sometimes dollop of c/cheese.
11:00pm - (prebed meal) 500ml milk, big dollop c/cheese, 4 brazil nuts and 2 scoops whey.
Non workout days: 8:30am - 2 scoops whey in 500ml water
9:00am - cup oats, 1 1/2 cups semi milk, 1 scoop whey, banana, small handful sunflower seeds, h/full mixed crushed nuts, sweetener & cinnamon.
12:30 - 1:00pm - Changes same as post workout, but always includes rice, pasta, bread, beans, meats, fish, salad and fruit. Typical example might go something like this: half small cup of brown uncooked rice, half can kidney beans, large chicken breast, turkey steak or can tuna, 1 slice granary or seeded wholewheat bread, 1 tbsp p/b, side salad and apple. Or 2 pieces toasted granary, with 2 cans tuna, beans, c/cheese and cheese on top, grilled with Worcester sauce. Or couple of tuna wholemeal wraps with salad & rice. Anyway you get the idea (always with fruit).
4:00pm - Gainer shake: 2 scoop whey, banana, 500ml milk, half cup oats & few brazil nuts (or 1 tspn of p/b or tbspn olive oil) all blended together.
5:30 – 6:00pm - (sometimes depending if I'm still hungry) half sandwich (1 thick slice bread) with tuna, fish or some kind of meat & salad, or beans, c/cheese, p/b & salad (nuts/beans/whole wheat’s = complementary proteins).
8:00-8:30pm – meat/fish, vege (protein changes: steak, chicken, turkey, fish etc. Vege: broccoli, cauliflower, carrots, green beans and/or peas) and sometimes dollop of c/cheese. Might do stir-fry (generally on Fridays) with more & different veges. Norm grill meat & shove above vege in micro!
11:00pm - (prebed) 500ml milk, big dollop c/cheese, 4 brazil nuts and 2 scoops whey.
So that’s it. I’ll be keeping this up to date; every training day (mon, wed & fri) from now on, with what I’ve done: lifts, reports etc, and I hope this journal is successful and lives up to what I want it to do.
Any comments/advise from anyone, anytime are always welcome and I’ll always listen to what you guys have to say.
Murphyblew
Newest pics n' stats etc, can be found on p.70
<message edited by Murphyblew on 30 July 2008 23:59>