All right, let's try this. Dave's journal!

D

davidmhz

0
Hello everyone, this is probably my second or third post in here, so bear with me if this post is not right, tell me and I'll gladly fix it.

I know that keeping track of exercise keeps one motivated, as you get to have a look into what you've been doing and learn from your mistakes while getting fresh feedback from cool people (that's you guys).

So, what brings me here? I feel bad, plain and simple. I have tried to seriously exercise one too many times with no visible results. The problem is that I have too many treats during the day, mainly sweets and bad, BAD stuff, which is hard to avoid cause my grandmother lives with me and she makes wicked sweet stuff, which leave me with huge cheeks, a round face and love handles that I would LOVE to get rid of.

Here are my stats:

Age: 22
Height: 5'8 (173 cm)
Weight: 152 pounds (close to 70 kg)
Body fat percentage: not too clear about that one, last time I checked it was rounding 15%

Here are my goals:

- I want to maintain my body within 150-155 pounds.
- I want to reduce my BF percentage to one digit.
- I do not want to be huge muscle-wise, but I want a well-developed physique, with toned muscles, not being small either. I'm thinking Brad Pitt in 'Fight Club' (if this overrides my 155 pounds goal it's all right).

How I plan to get all of that:

- Changing my eating habits: I did my homework and found out that for a guy my age, height, weight and activity level I should be eating around 2.700 calories a day, which I think is a bit excessive but it must be OK since I followed the formula. Since I want to get rid of my fat I should cut down 20% of that, which leaves us with a grand total of almost 2200 calories. I'm thinking of spreading those calories like this (even though I could use some advice, hint hint):

protein: 35%
carbs: 45%
fat: 25%

And 5 meals throughout the day, like this:

1) Around 6:30 am (25% of my calories)
2) Around 11 am (15% of my calories)
3) Around 2:00pm (25% of my calories)
4) Around 9pm (25% of my calories, important since it's post workout)
5) Before bedtime (10% of my calories, optional, when I feel like I need a midnight snack)

I really need some advice on what to eat (macro nutrient-wise) on each of those times. I feel I don't know how to divide that and reading the forums hasn't really helped that much.

- Heavy exercise: I joined a gym 3 weeks ago, and I have been trying to go every day, but the guys who are supposed to help me down there are kind of dumb and rude so I'm kind of on my own (which is why I love this forum). I'm going to cut down the randomness in my routines and try to stick to a split weight routine. Here's how it's gonna roll (even though I could use some advice, hint hint):

Day 1: Chest/Triceps - Stationary cardio (30 mins or so)
Day 2: Shoulders - Stationary cardio (30 mins or so)
Day 3: Back/Biceps - Stationary cardio (30 mins or so)
Day 4: Legs
Day 5: Abs - Stationary cardio (30 mins or so)
Day 6: Real world cardio
Day 7: even God rested on the 7th day, I think I should too.

I don't know if it looks too ambitious or it's just fine, but I've got a positive mindset and I know I'll be able to follow that. It should be noted that time is not an issue for me, I study in the morning, work as a teacher in the evening, and I get me-time from 6pm onwards.

So, starting tomorrow I'll be posting my progress and some photos (soon to come) so we all can see if I can get any progress done. For now I need help figuring out the details and specifics of what I posted earlier, cause I don't know if what I plan on doing is all right.

Excuse me for my lengthy post and for any potential English misuse - it's not my native language (I'm from Venezuela). I hope you guys can relate to me, and how it feels like being a noob and help/comment. :D See you around!
 
Good luck! Keep us posted.
 
How am I going to proceed? You might be asking.

Well, for starters, I'm just going for strength so I'm going to use machines for a while (should I?), then I'm going to move on to dead weight.

Next up, what I'll be doing each day:

Day 1: Chest/Triceps
Dips: 4x12
Peck Deck: 4x15 at 40-40-50-50lbs (I think those are lbs anyway, I'll ask one of the rude guys)
Technogym's Chest Press Machine (horizontal grip): 4x12 at 20-20-25-25lbs
Inclined DB Press: 4x12 at bar+10lbs
Technogym's Chest Press machine (Vertical grip): 4x12 at 20lbs
Standing overhead DB two-handed extensions: 4x12 at 12lbs

Day 2: Shoulders
DB Front raises: 4x12 at 6lbs each DB.
DB Side raises: 4x12 at 6lbs each DB.
Technogym's Shoulder Press Machine (both grips): 4x12 at 25 lbs for both
Technogym's Upper Back Machine: 4x12 at 25-25-30-30
DB Shrugging: 4x15 at 16lbs each DB

Day 3: Back/Biceps
Pulldowns (behind the head): 4x15 at 30-30-35-35
Pulldowns (to the chest): 4x15 at 35
Cable Rows: 4x12 at 30
DB Rows: 4x12 for each hand with a 6lbs DB
Technogym's Upper Back Machine: 4x12 at 25-25-30-30
Lower back/Ab machine: 4x15 at 30-30-35-35

Day 4: Legs
Leg Extensions
Les Press
Leg Curls
Adductor machine
Abductor machine
Free standing calves raising
(I'll post the weight details on day 4 as I am unsure)

Day 5: Abs
Ab bench
Sit-ups on slant board
Ball crunching
Knee lifts on slant board
Some other weird machine in which I pull my legs and arms up and it simulated a crunching movement.

Now, am I on the right track? Or are machines just plain stupid?
 
I think machines are fine to get you started, toughen you up for free weights. Just use them as you research what you would like to do once you start getting aggressive and hit the free weights for power.

Heavy free weights is where you want to be for power and strength.
 
Day 1:

The cool thing about me having Internet practically everywhere I go (home, workplace & college) is that I can update stuff so I don't forget.

What I ate:

7:00 am
1 banana shake (~200 calories)
1 coffee with a little milk (40 calories)
TOTAL 240 calories

11:00 am
1 medium arepa (75g) 260 calories, all carbs
1 generous portion of chicken (75g) 260 calories
1 watermelon juice with added sugar (even though i asked for sugar-free) (250 ml)
1 trident gum bar: 5 calories
TOTAL 645 calories

4:00 pm
1 6-inch Subway oven-roasted chicken breast sandwich (320 cal)

10:00pm
100 grams of lean chicken breast, roasted. (165 cal)
2 low-cal tortilla wraps (60 cal each)
Insignificant amount of tomato in each.

Before bedtime:
My body yelled at me for thinking I was full, so I ate some tuna. Yeah, just tuna. 150 calories worth of tuna.

Grand total: Not even close to 2200. Which I don't know if it's good or bad since I'm actually trying to lose BF%

Looking at these figures, I realize that I don't eat enough proteins. No wonder I don't see any results in muscle development and toning. I'll buy some protein powder on the weekend to mix it up with my fruit shakes, it'll make it easier on me to take it, because bigger portions of lean meat are absolutely impossible for me, since I get reaaaaaaally full as it is. Can't imagine getting that kind of protein from fish, chicken or beef.

Also, I know that chicken all day every day isn't good for my cholesterol. I didn't plan the day that way, I promise I'll diversify my protein! :)

My workout:

Day 1: Chest/Triceps
Dips: 4x12
Peck Deck: 4x15 at 40-40-50-50lbs
Technogym's Chest Press Machine (horizontal grip): 4x12 at 20lbs
Inclined DB Press: 4x12 at bar+5lbs
Technogym's Chest Press machine (Vertical grip): 4x12 at 15lbs
Standing overhead DB two-handed extensions: 4x12 at 10lbs

30 minutes of cardio (percieved intensity: 16/20)

24 repetitions in total. Not more than 1 minute of resting time in between. The weight isn't what I had in mind, it's a little more realistic and the fact that I could pull it off like I wanted to, with little to no trouble (I was dying with that chest press machine) really makes me proud. Now I'm going to take a poly vitamin and call it a day.
 
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JohnnySolo said:
I think machines are fine to get you started, toughen you up for free weights. Just use them as you research what you would like to do once you start getting aggressive and hit the free weights for power.

Heavy free weights is where you want to be for power and strength.
Click to expand...

What sorts of things should I be researching by doing machine work?

I mean, I want overall strength and toning, especially upper body to begin with. Or do you mean like, which muscles need more work than others and such things?

Yeah, I'll keep you guys posted on that, on which exercises are most difficult to perform. Thanks for the advice! :D
 
I would say up the protien 5%, the fat 5% and drop carbs 10%. im a fan of carb restriction, or carb cycling while trying to lean out.

I'd also try to get on free weights as soon as possible. Machines often isolate too well, and you develop weaknesses in crucial areas, and that can cause injury.

Lastly, try a full body workout, rather than the current split you're on. Here's why: a full body routine of compound free weight exercises can be done 3 times a week. That means you're hitting the muscles every other day, instead of just once a week like you are now.

3 full body workouts
3 cardio days
1 day of rest

You'll be exercising almost daily, and taking advantage of 'newbie gains' as much as possible.
The trick will be facing the full body routine as it's pretty grueling to work head to toe in one session. Gotta start small or you'll be dying (or puking) before the end of the workout and too sore to do it again in 48 hours.

There's a lot of info on full body workouts here already, the search function will help you find it.
you can also google Chad Waterbury - total body training, and stick to the basics of that routine (skip his talk of 'antagonist training' weeks, for now at least).
 
I will look into that. Thanks!

I think you sold it really efficiently to me :) especially that 'every part of your body will be exercised 3 times a week', even if it's a smaller stress level than it would be if I isolated them, that appeals to me.

Thank you BuffedStuff :D right back at'cha with what is it that you want!
 
August 18, 2009

Day 2:

What I ate (APPROXIMATELY)

7 am (PRO = 135; CAR= 299; FAT= 85)
2 Low-cal wraps (C=120)
180 grs turkey breast ham (210: P=120; C=15 ; F=75)
Tomato, Onion and Jalapeno to season (C=10)
1 Melon Juice (formerly 350gr of solid melon) (188: P=15; C=164; F=9)

11 am (193: PRO = 20; CAR= 63; FAT= 110)
1 Apple, small (55: P=0; C=53; F=2)
1 serving of salty peanuts(140: P=20; C=10; F=110)

1:20 pm (545: P=150; C=450; F=70)
380 gr red beans, boiled (475: P=130;C=330;F=20)
2 bacon strips (mandatorily mixed with the beans) (70: P=20;F=50)
120 calories’ worth of bread

9:40 pm (550: P=294; C=150; F=106)
64 gr of whey protein mixed in water (260: P=184;C=30;F=46)
120 calories’ worth of bread
Beef steak, approx. 90g (180: P=110;C=0;F=60)

Grand total: 1825. Felt like I had crazy amounts of protein but it was close to 35% my total intake. Bummer.

Well, at least I got the whey protein from the store and it's yummy. Looking back I could've not eaten that bread with those beans.


My workout:

Back/Biceps

Pulldowns (behind the head): 4x15 at 30
Pulldowns (to the chest): 4x15 at 35
Cable Rows: 4x12 at 25
DB Rows: 4x15 for each hand with a 6lbs DB
Technogym's Upper Back Machine: 4x12 at 25-25-30-30
Technogym's Vertical Traction Machine: 4x12 at 25-35-45-45
Lower back/Ab machine: 4x15 at 30
30 minutes of cardio (percieved intensity: 14/20)

28 repetitions in total. Not more than 1 minute of resting time in between each other.

I was a bit sore from yesterday, but it didn't affect my training.

Again, not what I had in mind weight-wise, but doing it so fast is a huge setback for me. It's a wonderful idea though, I can absolutely feel it working on my heart, which keeps pumping at 120BPM+ because of the low resting time. Also, this is the first time I worked up a REAL sweat outside of the Cardio area.

Cardio was just fun, I was watching Two and a Half Men while doing it. :D

I think next week I'll switch to what malkore suggested. I just have to look into it. Not today though, I got my butt kicked by the gym so I'll take a polyvit and go away.

Degree of overall satisfaction, fitness-wise: 8.5/10
Not a bad day, but I'm shocked that I have to eat EVEN MORE protein than I did before. I better stock up on fish.
 
Don't do lat pulldowns behind your head - that's asking for trouble. Why not pullups instead of the lat pulldowns?
 
August 19, 2009

Day 3

What I ate

7:00 am
1 banana shake with a hint of coconut meat
1 coffee with a little milk

11:00 am
1 medium arepa (100g)
1 generous portion of chicken (100g)
1 trident gum bar

2:00 pm
1 cup white rice
30 gr avocado
120 gr pork chop meat
10 gr mushrooms
10:00pm
90 gr smoked salmon.
2 whole wheat pieces of bread
32 gr whey protein mixed in water

Been avoiding a lot of sweets and crap. Haven't touched my house's Oreos, Doritos or Pringles (favourite crap food). Proud of myself for that, but I'll have a little treat once or twice a week, it's only natural.

I will not become a chicken+broccoli 24/7 guy, and I also won't obsess with calorie counting. I just know I gotta eat more meat and drink my whey stuff so muscle can have a better development rate, and I will do just that. Can't expect to be perfect each and every day because it will consume me whole. I know myself good enough not to take that pitfall just now.

My workout

Shoulders
DB Front raises: 12-12-12-10 at 7.5lbs each DB.
Technogym's Shoulder Press Machine (both grips): 4x12 at 15 lbs for both
Technogym's Upper Back Machine: 4x12 at 25
DB Shrugging: 4x15 at 16lbs each DB

45-60 seconds of resting in between each rep

20 minutes of cardio (percieved intensity: 13/20)

Shouldn't have done back and shoulders so close in time. My biceps were still bothering me a bit from yesterday's workout. That may have conditioned today's session.

I felt like crap the entire day, at 8:30am I was driving to get to college and some car crashed into mine (his fault, but still). I'm OK physically but my car isn't, and I wasted my whole day on the DMV. I got home, angry as I was only to get lectured on some personal stuff. So I was kind of 'not in the mood' for... well, anything.

In spite of my crummy day, I still went, did my crummy workout, and left, very frustrated that I could not complete all of the exercises like I would've wanted to and did not even complete the cardio session. I hope tomorrow will be a better day. Everyday I get more and more convinced to take up full body training. Starting next monday I will! :)

Trying to keep my cool, I bid you adieu. See ya tomorrow!
 
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August 20, 2009

Day 4

What I ate (brace yourself)

7:00 am
2 whole eggs, scrambled
100 gr tuna
1 coffee with a little milk

11:00 am
1 banana
Half a portion of Pringles Jalapeno (75 calories, mostly fat)

2:00 pm
2 soy+meat burger on regular sandwich bread (LOVE THEM!!!!!!!!!!!!!!!!!!)
Some tomato and onion to go with it
A bit of home made "Guacamole" (if you can call it that, it's just avocado and jalapeno peppers mashed in together)

4pm
A candy bar (140 cals)

9:00pm
2 Low-cal wraps
180 grs turkey breast ham
Tomato, Onion and Jalapeno to season
32 gr whey protein + 8oz milk (nonfat) - I was told that mixing it with milk instead of water makes up for a good recovery shake, and boy could I use one!

As I said I would, I pampered myself with that candy bar :) As I write this I'm thinking "I could eat more", so I hope I get sleepy ASAP hahaha!

Not obsessing about calories, as long as I know that I'm eating enough protein, and I think I am. Roughly estimating, I'm not hitting the 2000 calorie line and I'm having a crapload of protein on every big meal (breakfast, lunch and post-workout meal), so, it's all good... isn't it? ISN'T IT? :(

My workout

10 mins warmup

Legs

Leg Extensions: 4x12 at 25
Les Press: 4x15 at 40-40-50-50
Some other hamstring machine: 4x12 at 25
Adductor machine 4x15 at 25
Abductor machine 4x15 at 30

A little extra something:

Lunges: 2x9, 2x8 at 10 per dumbbell
Free standing calves raising: 4x15 at bar weight + 5/7.5/10/20

Cardio: 40 mins (percieved intensity 11/20)

I know I wasn't going to do cardio on legs day, but I decided to go for it since by the time I was done with my lunging, I felt like my ass was on fire. Yeah, that's right. So I decided to do some light elliptical and apply the 'walk it off' ancient proverb.

Turned out just fine, my ass wasn't on fire anymore and I was down another 400 calories. :D

After my workout I had a very difficult time going up stairs and such, but I love that.

General satisfaction level: 8/10 (great workout, cheated my dieting)
 
Attaining you calories for the day is very important, yes. But you could POWER your workouts more efficiently with clean food. You know this.

Great job being honest and posting it. You know what needs to be done; only you can do it.

When I go to the movies I would normally grab a candy bar or two (because I don’t eat them at any other time) Now I grab a protein bar for comfort at the movies AND it helps to efficiently power what I want to attain in life.

Great job on the workout.
 
Point taken on those pullups replacing pulldowns. Will do! Thanks!

And yeah, there's no point on having one of these journal thingies if I'm not going to be honest. Besides, I can beat myself up about it later, haha, on the good way ;)

I will look into those protein bars. Being in Venezuela is a great setback, what you guys probably take for granted (product availability) is giving us a hard time. I'll check if some store imports pro-bars, and snack those instead!

Thanks for the advice :) I haven't even done Day 5 and I've learned so much already :)
 
davidmhz said:
Point taken on those pullups replacing pulldowns. Will do! Thanks!

And yeah, there's no point on having one of these journal thingies if I'm not going to be honest. Besides, I can beat myself up about it later, haha, on the good way ;)

I will look into those protein bars. Being in Venezuela is a great setback, what you guys probably take for granted (product availability) is giving us a hard time. I'll check if some store imports pro-bars, and snack those instead!

Thanks for the advice :) I haven't even done Day 5 and I've learned so much already :)
Click to expand...

That's why the states have a problem with obesity, no lack of poor product availability 24 hours a day. Always find it silly when less flourishing countries poke fun at fat Americans, they (a great number of their population) would be fat too if poor products were available for them. Obviously that is all a hugely assumption taking opinion on my part. And I’m most assuredly not singling Venezuela out at all, and I know I could get just as fat there as here, great food you have!!!

Again keep up the great work! And look for those alternatives for your diet.
 
Oh yeah, I'm well aware of our great, spicy, yummy, non-nutritious food that makes it harder for me :p

And I also think you are right in terms of availability - if anyone had everything (nutritious or not) in the palm of their hand, they would undoubtedly make the worst use of it. After all, we're only humans.

I am 100% sure that if Venezuela had Taco Bell it'd be a whole different story for me xD I'll look into those protein bars this afternoon after lunch. Now if you excuse me, I've got a pasta+meat bowl waiting for me :)
 
Now, I've been checking Waterbury's Total Body Training, and I find it very interesting, I'd have to experiment a lot to figure out exactly how heavy should I start, but it sounds like loads of fun!

My problem with it is that in the article he uses the word 'Hypertrophy' a lot. And I mean A LOT! And I want no part of that :s I want tone and strength, not enormous growth and bulking. Is that problem solved by reducing resting time to a minimum, reducing target weight or both? If so, I'll definitely give this a try.

If not, I will anyway. More than 1 person has recommended that to me on this thread, they sure know better.
 
August 21, 2009

Day 5

What I ate

9:00 am (I was finally able to wake up late :) I needed that)
2 slices of whole wheat bread
200 gr tuna in pasta sauce (you'd be surprised)

12:00 am
1 pear, medium

2:00 pm
1 medium portion of pasta with over 100g of ground meat

4:00 pm
30 gr coconut meat

8:30 pm
Meat salad: lettuce, tomato, onion, garlic powder and whatever amount of ground meat was left from lunch (around 100gr, wild guess)
32 gr whey protein

Not too shabby, I think I did good. Avoided Oreos that were being thrown my way.

My workout

10 min warmup

4x15 of 2 different crunching machines (one was arms+legs movement, the other one was core)
4x15 swiss ball crunches.

20 minutes cardio (percieved intensity: 18/20)

All right people, I NEED TO TAKE IT UP A NOTCH! I am surprised and kind of sad!

I had a BF% test done today and I'm at 17 percent!!! 4 months ago I was at 15!!!! What the hell have I been eating?

I also measured my body (units are inches), I got help for neck, shoulder, biceps and chest, did all of the others by myself:

Neck: 14.5
Shoulder: 20.8
Biceps: 12/13 (Left/Right)
Chest: 35.4
Waist: 33.25
Hips: 38
Thighs: 22.75 each
Calves: 14.3/14/5 (L/R)

So, in general, I need lots of improvement. Normally right about now I'd be feeling sorry for myself over Oreos, but no way Jose!!! I've got quantifiable goals now, and beating myself up about stuff that happened in the past ain't gonna fix the problem! As much as I'd like to feel sorry for myself I have now started something and I'm not going to stop until I get what I want, for a change!

So, what is it that I want? Well, for starters:

BF% 13
Biceps 14.5
Waist 29

How will I get it? Total body workout routine 3 times a week + HIIT 3 times a week (is this overkill?)

Turns out I DID need hypertrophy after all. Why would I think I didn't? I need to get bigger arms, legs and a stronger core to get to where I want to be, otherwise I'd already be there. duh

Don't really know about the other measurements, I mean, how bad are them?
 
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