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Ready to start a JURNAL!!

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Balin
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2004/03/05 19:49:03 (permalink)
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Ready to start a JURNAL!!

Hey guys,
I'm totally new to this forum but have been reading posts on here for a while. I started lifting weights a year ago but never stuck with a rutine and wasnt very consistant eather. Im redy to explore what my body's potential and want to stick with a good rutine. My plans are to bulk as much as possible. I will be using
Frankie's firts rutine. currentlly my 5*5 are.....
bench press: 165lbs
tricep pulldowns: 90lbs
pully curls: 120lbs

I want to improve this and try to get as bulk as possible. So ill be posting what I eat daily and how my workouts turn out. If anyone can please tell me what rutine would they recomend the most for bulking up fast or if I should just stay with this one, I would appreciate it very much.
Wish me luck guys.

Weight:145 lbs
height:5'5"

#1

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    Balin
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    RE: Ready to start a JURNAL!! 2004/03/06 01:21:57 (permalink)
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    OK OK
    I will actually begin the routine tomarrow since today I took off because i worked out yesterday.

    this was today's diet...

    11:30 -Bowl of Corn Flakes w/ skim milk
    -1 glass of skim milk

    12:30 -3 boiled egg whites
    -2 scrambled eggs
    -2 wheat tortillas

    3:30 -Glass of skim milk
    -half banana

    5:30 - 1/2 banana
    - half glass of skim milk

    7:00 - Bowl of shrimp soup
    ( had about 15 medium size shrimps and a couple of slices ofveggies in the soup)
    -2 large size bread rolls w/ about 2 spoons of caramel spread

    9:30 - half glass of skim milk
    - 4 Oreos
    Can anyone tell me if there was anything wrong with today diet?? If i was eating
    too much or not enough?? Just keep in mind that i'm trying to bulk. I would appreciate
    any type of feedback from anyone.
    #2
    Lujan82
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    RE: Ready to start a JURNAL!! 2004/03/06 01:35:43 (permalink)
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    Ok, well this is my take on the above bulking diet:

    1) There is no way near enough calories there for you to bulk on.
    2) Assuming you are trying to add lean mass, you need a lot more protein.
    3) 11:30 is too late to be having breakfast unless you wake up at like 11:15.
    4) Your breakfast meal needs some protein in it, preferably in the form of whey in water. This will help to end the catabolic state your body is in when you wake up.
    5) You need a better meal at 3:30 and a 5:30. There's 6.5hrs between two major meals, that's too long imho. Try eating at 2:00 and 4:30, if you can.
    6) You need to add some fats to your diet, preferably from an oily fish source. Other good sources are avocado and nuts. I particularly like dry roasted peanuts ..too much in fact. lol
    7) Try to eat something before you go to bed. Something like a whey shake in milk.

    In general you need to eat more. Also, try posting your diet in the nutrition forum. Loads of people with better expertise than me in there!. Anybody, please feel free to correct me if you see something wrong :)

    Good Luck m8, i'll be keeping a eye on this journal
    #3
    Balin
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    RE: Ready to start a JURNAL!! 2004/03/06 04:49:38 (permalink)
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    Thanks a lot bro. This is exaclly what i need...people to tell me where i can improve. Tomarrow im going out to buy some Whey and will be taking that. How much and how often should I take?? I now I weight 145lbs so then keep it at about 145 grams?? One more thing... how many grams of fat do you recomend??
    #4
    dolex
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    RE: Ready to start a JURNAL!! 2004/03/06 15:52:45 (permalink)
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    i would say replace a whey shake with some of the smaller meals , i'd say 3 shakes a day
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    tyrob
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    RE: Ready to start a JURNAL!! 2004/03/06 17:03:41 (permalink)
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    hi 5x5 is a good routine,try to eat more food,good luck, will follow you progress
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    Yib
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    RE: Ready to start a JURNAL!! 2004/03/06 20:17:34 (permalink)
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    OK OK
    I will actually begin the routine tomarrow since today I took off because i worked out yesterday.

    this was today's diet...

    11:30 -Bowl of Corn Flakes w/ skim milk
    -1 glass of skim milk
    **i would be happier if you had oats instead of corn flakes...and have whey in water as soon as u get up with ur breaky a bit later

    12:30 -3 boiled egg whites
    -2 scrambled eggs
    -2 wheat tortillas
    **so this comes out to 5 wites, 2 yolks...sounds good...add some cheese, chicken, and some veg to boost protein...

    3:30 -Glass of skim milk
    -half banana
    **make it a whole banana, pint of skim milk, tin of tuna, dollop mayo.

    5:30 - 1/2 banana
    - half glass of skim milk
    **whole banana, or get some other fruit, pint of skim milk, chicken/turkey

    7:00 - Bowl of shrimp soup
    ( had about 15 medium size shrimps and a couple of slices ofveggies in the soup)
    -2 large size bread rolls w/ about 2 spoons of caramel spread

    **not too bad...i would bulk on clean foods and have the occasional junk and cheat meal...but still if u need a spread then at least have nat. pb for good fats and protein boost

    9:30 - half glass of skim milk
    - 4 Oreos
    **again, drop simple carbs...up intake of clean foods to bulk...cottage cheese, whey in milk, or casein before bed...

    Can anyone tell me if there was anything wrong with today diet?? If i was eating
    too much or not enough?? Just keep in mind that i'm trying to bulk. I would appreciate
    any type of feedback from anyone.

    I think its better to bulk on clean foods...make sure u have ur whey in water straight after workout and then have a good solid food meal about 30 minutes after...and a good complex carb about 45 minutes or an hour before to keep u fueled during workout, depends what u can stomach...dont want u spoiling ur gym floor...anyways u dont have to depend on supps.....solid foods are good...so bulk up on them, u need veg and fruit in ur diet as well...take advantage of the bulk and have alot of variety...
    #7
    Balin
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    RE: Ready to start a JURNAL!! 2004/03/06 22:46:15 (permalink)
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    I appreciate the FEEDBACK and advice so much guys. I will post todays diet at the end of the day...although its not much better than yesterdays since I didnt get a chance to grocery shop and I didnt get a chance to read everyones advice till now. Tomarow I will add the advie to my meals. I;m am now posting todays PUSH DAY....

    - BB Bench Press: 5,5,5,5,5 @165lbs (felt great.. but i will bump weight to 170 next puch day)
    -DB military Press: 5,5,5,5,5 @45lbs each DB (was harder than the bench press but will go to 50lbs next time)
    -Close Grip BB Press: 5,5,5,5,5 @120lbs (was hard to do but will bump weight to 125lbs or 130lbs)

    Feeling great... looking forward to LEG DAY, which will be on monday. Tomarrow i'll do some cardio to keep that heart healthy =). And i will post todays diet by the end of the night. Thanks for keeping an eye on my post.

    P.S. On close grip BB press... I kept my grip at about 8 inches apart (about 20.3 CM). Is that a good place to keep it??
    #8
    Yib
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    RE: Ready to start a JURNAL!! 2004/03/06 23:16:56 (permalink)
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    ur routine looks good, if u feel it in the tris then im guessing its good, but im not an expert in those...
    #9
    Balin
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    RE: Ready to start a JURNAL!! 2004/03/07 04:13:08 (permalink)
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    quote:
    Originally posted by youngitalianbabe

    ur routine looks good, if u feel it in the tris then im guessing its good, but im not an expert in those...


    Thanks, yeah I totally felt it on my tris =)

    OK this was today DIET...I didnt get to improve it much but i did bump up the food level, and i got some Whey today but did get to drink it in the morning since I bought it right before my workout.

    10:30 - Bowl of Cocoa Krispies w/ skim milk
    - 1/2 banana
    - 1/2 glass skim milk
    - 1 yogurt (240 cals, 8g fat, 36g crabs, 7g protein)
    - Multi Vitamin

    12:00 -Small bowl of shrimp soup (about 10 medium shrimp w/ half potato)...left overs from yesterday =)
    - 5 spoon fulls of Fried Beans (didnt know how to measure these) =)
    - 1 corn tortilla
    - 1/2 bread roll

    2:30 WORKOUT

    3:11 POST WORKOUT MEAL
    - 1 tuna can (6oz)
    - 1 scoop of Whey in water

    4:11 NEEDED A SNACK
    - 1 banana
    - Spanish peanuts

    5:15 -Fried Beans (about 6 spoon fulls)
    - 1 egg with some spices (i was too full to eat more than one)

    8:30 - 1 Burrito (the frozen type, so im posting what it said on the rapper... 270 cals, 8g fat, 38g carbs, 12g protein)
    - 1/2 Mexican Sandwich (from a mexican restaurant...it had steak,beans, tomato, avocato, lettuce, cheese)

    11:30 - 2 scoops of Whey in milk


    Ok guys... this was todays diet. I totally ate more than yesterday but it didnt seam as healthy so please le me know how it was. I will add all of your advice to tomarrows diet.

    #10
    Yib
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    RE: Ready to start a JURNAL!! 2004/03/07 05:28:01 (permalink)
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    have ur whey in water straight after workout.....then half hour later or so have a meal.....so tuna, banana, peanuts....cut some junk....lol...we'll see how it goes tomoro
    #11
    Balin
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    RE: Ready to start a JURNAL!! 2004/03/07 23:17:42 (permalink)
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    quote:
    Originally posted by youngitalianbabe

    have ur whey in water straight after workout.....then half hour later or so have a meal.....so tuna, banana, peanuts....cut some junk....lol...we'll see how it goes tomoro



    lol... Ok ill do that on monday. Do you guys think this diet was better than the other day?? I was so full... i dont think i could of had anymore meals =)
    #12
    Yib
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    RE: Ready to start a JURNAL!! 2004/03/08 00:22:13 (permalink)
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    ya...its better...the thing is...u have to get used to eating more...if u eat more often u'll end up being able to stomach more food, u get used to it....do u no wut the breakdown of all ur intake is, cals, p, c, f...? i can still rip it apart and critisize....lol...but ill let u get used to eating first...just try to cut out the junk and eat clean foods, better to bulk on that, unless u dont store fat easily...
    #13
    Balin
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    RE: Ready to start a JURNAL!! 2004/03/08 01:44:59 (permalink)
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    Thanks bro. I dont know the breakdown on these foods... im going by instinct at the moment. Could you tell me what you have considered as junk so far?? I know about the Oreos and Caramel Spread, but what else did you mean?? Actually i used to be a fat little boy till about the age of 12 so i will have to be carefull about that fat storing buisness [:p]
    #14
    Yib
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    RE: Ready to start a JURNAL!! 2004/03/08 01:53:51 (permalink)
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    fat storing business.....LOL...like the way u put that.....and bro and im not a guy...buts its alrite...ill let it go this time, just dont let it happen again [:p]

    well if u do get soft easily then i suggest to cut down on the bread rolls, cuz i have a feeling its not wholemeal, lol...im not sure about the tortillas either, mite have to look into that...also these frozen things arent usually that great as its processed, the closest the food is to its natural form, the better...keep that in mind....ur going to have to up the protein, so start eating some chicken, turkey, leen beef, tuna....and keep the rolls and tortillas to a min. i would becareful with the nuts as they tend to be very calorie dense, but ur bulking so it should be ok...the yoghurt...usually has a lot of sugar even if its low fat....
    #15
    Balin
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    RE: Ready to start a JURNAL!! 2004/03/08 02:33:27 (permalink)
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    Hahaha!! I did have a fealing that you weren't a guy, but im really used to using bro very openly =) but i wont let it happen again, i promise =(

    I mostlly ate those things to really bump up the Cals, and the yogurt was mainly for the Protein =) WOW this seams to be really hard... all i really know how to prepare in the kitchen are eggs and cereal, haha =) So i guess im going to have to hire a cook, jk. Todays meal was a bit cleaner although...!!cuff!!...there where 4 tortillas..!!cuff cuff!!. I't just that I bought Bread and tortillas because i thought theyd be a good source for complex carbs. I will have to do some cleaner grocery shopping tomarrow though =) Thanks for your you help YIB.
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    Yib
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    RE: Ready to start a JURNAL!! 2004/03/08 02:48:31 (permalink)
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    LOL...ur so cute...

    well its not that hard...it gets easier when u no the basics...u were kind of on the rite track with the complex carbs but they have to be wholegrain, the white stuff is garbage...oats and potatoes r good to u no...since ur an expert at making cereal then try having oatmeal...or just the oats but that can taste weird...ermm 4 tortillas...lol i wont even go there...u wont need a cook...can u handle making rice- brown of course....its fairly easy if u have the cooker...u just have to put in the water and the rice and push the button, lol...if u want to bump the cals, do it with good sources...yoghurt once in a while wont kill u either...make sure to get a cheat meal once in a while to bump cals and to keep u sane
    #17
    Balin
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    RE: Ready to start a JURNAL!! 2004/03/08 17:19:38 (permalink)
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    I couldnt post yetardays diet yesterday so im posting today =)


    9:00 - 1 scoop of whey in water

    9:30 - Huge bowl of oats in skim milk
    - pint of skim milk
    -biscuit sandwich from McDonalds (biscuit, sausage,egg, cheese)

    12:30 - 3 boiled egg whites, 2 yolks
    - 1 baked potato
    - 1 pint of milk

    4:30 - huge bowl of Cream & Chicken soup
    - 5 white Wonder bread slices
    - 1 banana, 1 apple
    -2 scoops of whey in water

    7:00 - 8oz Steak w/ onions
    - Freid beans
    -4 corn tortillas
    - Cheese

    9:00 -pint of skim milk
    - 1 banana

    12:00 - 1 soop of whey in water

    I know this wasnt much cleaner than yesterdayss... but now i know that im supposed to stay away from the tortillas and white cread =(. !!!BE RIGHT BACK...NEED SOME TISSUE FOR TEARS!!!! LOL, I will buy some wholegrain bread to eat that instet then. I dont know how to cook rice, but i cant try.
    Saayyyy youngitalianbabe, you wouldn't be able to come over and help me by any chance would you??? =). LOL, today i will be doing leg day, so i cant wait for that. I'll keep you guys (and of course..GIRLS) posted on how that goes. Thanks a lot for the support... especially you YIB. ;)
    #18
    Balin
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    RE: Ready to start a JURNAL!! 2004/03/08 22:27:25 (permalink)
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    I just came back from LEG DAY. WOOOOWW, I didnt even think i could drive back home safely. I am defetnally feeling it.

    BACK SQUAT: 5,5,5,5,5 @120lbs (this felt killer, but i love that feeling)

    BB STIFF LEGS: 5,5,5,5,5 @ 135lbs (didnt know if i was doing it right but i guess so since i can really feel it on my legs)

    WEIGHTED INCLICN CHRUNCHES: 10,10,10 @10lbs (these weighted incline chrunches were extreamlly hard, but then again... i love that feeling)

    CALF RAISES: 12 reps @195lbs, 13 reps @240, 12 @255 ( this is one of the only workouts i really hate, but its for a good cause...=) )

    since i was able to do 5x5 on everything i was supposed to (just barelly on some)...next time im bumping up the weight. You think i can replace the back squats with something like HACK SQUATS and get the same work out (i want to swith to something safer for posture reasons) ???
    #19
    Yib
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    RE: Ready to start a JURNAL!! 2004/03/08 23:10:55 (permalink)
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    dont think we'll be doing much cooking if i go over....[:p]

    ur diets getting pretty good...make the last scoop of whey in milk so that its slow release while u sleep...other than that...u dont like vegetables...do u? its good to spread the fruit out evenly throughout the day so u can maybe bump the apple to breakfast...but u dont have to...to tell u now...cream doesnt sound too friendly, how was that made? but ur bulking so if it has enough protein then u can keep it...but i would watch it, the same with McD's......not even sure if thats real food...lol

    im no expert with squats, im just doing front squats for now...but maybe someone else can help u with that....but i do no that the squat is the king so....
    #20
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