Smiddy's progress journal
right Pep's this is for my benefit more than yours, you can just pass comment and advise when you feel like it.
I am starting bulking on the 5th January 2004, i have gradually been increasing my calories in the past two weeks so my body can adapt better and not put on so much fat.
weight: (will weigh on the 5th)
Bf%: (will measure on the 5th)
Neck: (will measure on the 5th)
left Bicep: (will measure on the 5th)
right Bicep: (will measure on the 5th)
Chest: (will measure on the 5th)
Stomach: (will measure on the 5th)
Left Leg: (will measure on the 5th)
Right Leg: (will measure on the 5th)
Left Calf: (will measure on the 5th)
Right Calf: (will measure on the 5th)
Goal: to be around 180-200lb solid muscle with minmal BF%(5%-8%)
Current: around 180lb with 15-16% BF so i am around 150-155lbs of lean body mass, i therefore need to put on around 30-40lbs of muscle!
I want to achieve my goal as quickly as i can, with out overtraining, and without useing PH's or steroids.
Reflex Instant Whey
Reflex Instant Mass
2X pure ephedra(500mg, 40mg ephedar alkaoids per cap)
2X caffeine caps(200mg caffeine anhydrous per cap)
2X chromium Picolinate(200mcg per cap)
Humagro(9 pellets a day)*
HGF-1(15 drops a day)*
*have been slated for getting these because you all think they are crap, using them anyway weather they work or not...better to use them then chuck them in the bin!
L-Glutamine (20g a day)
Creatine (10g a day)*
*i don't think i am a creatine responder, just using the left over creatine i have until i get my Swole V2 from the states, should be here next week!
I have ordered 2 bottles of Syntax Guggulsterone and 2 bottles of 6-oxo, basically when i was a wee boy i was a fat rat, and so taking these to help my thyroid gland, boost my testosterone and help get rid of any excess estrogen i might have in my body. getting these in next week from the states.
right my basic diet looks like this
6:30am 24g 2hey protein in water
7am 25g whey protein with 80g oats + 400ml skimmed milk(+-70g carbs, 40g protein)
10am Homemade weight gainer - 300ml skimmed milk, 70g oats, 10g peanut butter, 40g instant whey (+-60g carbs, 50g protein, 13g fat)
12:30pm 90g wholegrain rain/Basmalti brown rice + 170g chicken/turkey/fish/meat and fibrous veg(+-60g carbs, 40-45g protein)
100gwholewheat pasta + 170g chicken/turkey/fish/meat and fibrous veg(+-60g carbs, 45-50g protein)
2:30pm homemade weight gainer (+-60g carbs, 50g protein, 13g fat)
6pm(postworkout) Instant Mass (65g carbs, 52g protein)
7:30pm 300g baked potato + 170g chicken/turkey/fish/meat and fibrous veg(+-50g carbs, 40-45g protein)
10:30pm 30g micellar casein(25g protein)
Altogether 375g carbs and 301g-320g protein = 2704 - 2780 calories
this is excluding fat, will have 3 caps fish oil and 1 tablespoon of sesame seed oil plus fat found in the food will equal around 50g - 60g fat = +- 500 calories
my training split is based around cashman's routine, 4days on 3 days off
wednesday: abs/45 minutes of cardio(60-65% max heart-rate)
saturday: 45 minutes of cardio(60-65% max heart-rate)
sunday: 45 minutes of cardio(60-65% max heart-rate)
will post the actual workout on the day, weights used, what exercises etc
will also take a pic of my on monday and post it so you can see my progress, will post a new picture on the 5th of every month...
...all i have to say now is wish me luck!