AMPing It Up

I know money is a problem......but since your bulking......you need some quick fix foods.......whey powder (gainer variety, if not, just get the normal type), protein bars, good energy bars, etc, etc.

You like oatmeal?..........do you have access to a microwave?........by a box......put some PB in it........or something else, if that doesnt sound pleasing.......oatmeal is good you (and packs about 300c for 1 cup)......


come on.....lets work on the diet here.....a little bit


Lets discuss some quick stuff you can get or make quick.......while your in school.
 
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about 130, I weighed myself yesterday towards 1 in the afternoon and it said 131.
 
Okay.....let get to the nitty gritty......

First no more weighing in the afternoons (unless you cant help it--in other words no choice).......weigh yourself in the mornings......with the same type clothing......

Its normal to flex UP a few pounds in the afternoon....I want to know what your weight is when you FIRST get up in the am (as close as possible)


And........what can we do about quick fix foods?
 
I also want your routine........

Per day..........

How many times per week, and what?

How often you eat.......

Calorie targets..........


Let get down and dirty......


No playing.......


Lets rock


:)
 
I have decided to AMP you UP........

We really dont have the particulars......so lets get them.......


:)


Come one whad' do ya' say?


WORD!
 
I left my computer on this page sorry. Ok well I do love oatmeal but... I ran out today so I have to get some more this weekend. And I would love to weigh myself in the morning, but the only scale i have access to is in the gym so I check before I workout. Im looking for somewhere around 2700 calories a day, but a lot of what I know of the calories I'm consuming have been from me eyeballing it because I dont know the exact nutrition values of what the school is making. HOWEVER! I found a link on my schools site today which has rough estimates of the nutritional values of the foods my school serves. Although the amount that goes into each meal varies greatly by who prepares it, I now can have some idea.

I usually eat half an hour after I wake up. On lifting days this is usually oats, a banana, whey protein, and milk all mashed up. One rest days I usually go to the food court and get some egg beaters and some eggs, fruit and yogurt. For lunch it really varies, but I always make sure I get a good source of protein in each meal (90% of the time it ends up being chicken). I have myoplex lite protein bars in my room() I'll post my usual routine later, I need to get back to work, any other quick info you need that won't take a while chillen?
 
Oh and if other people besides chillen want to help out (but of course chillen) with food selection here is the website with my food options: . 80% of the time I eat at "bear's den" but lunch is often at "mallinckrodt." There Is so much crap that is offered but I do my best.

For example for dinner sometimes I will just order two chicken breasts, and get some grilled vegetables or a salad.
 
amp89 said:
I left my computer on this page sorry. Ok well I do love oatmeal but... I ran out today so I have to get some more this weekend. And I would love to weigh myself in the morning, but the only scale i have access to is in the gym so I check before I workout. Im looking for somewhere around 2700 calories a day, but a lot of what I know of the calories I'm consuming have been from me eyeballing it because I dont know the exact nutrition values of what the school is making. HOWEVER! I found a link on my schools site today which has rough estimates of the nutritional values of the foods my school serves. Although the amount that goes into each meal varies greatly by who prepares it, I now can have some idea.
Click to expand...

I just felt this was needed. As I thought digging in your environment a little bit, we could come up with some additional solutions to your problems--this an attempt to eliminate some stress, and just maybe provide a "push postive" forward toward your goal.

How do you plan your food?

When do you get it and how far can you plan ahead, and how much money do you have to spend?

When you weigh yourself about what time is it? This will just have to do. And your weight will be slightly "off" (meaning water and food consumed prior to this will effect it)--but we can get a ballpark idea how your weight is progressing.....this will be fine.

Great news on the nutritional values on the school menu....now were reeling in the line abit!....GREAT NEWS....We can atleast narrow the approximation--and this is better than before-----dont get TOO technical....but close...if you understand what I mean.

You maintain a target of 2700c, and this has been your target since the journal started?---correct? With this figure....what have you approximated your tissue gain to be to this point--------and is it close (I know....do you? :) )

In your next post.......I want you to bring UP your starting wgt and the most recent wgt----and stipulate how many weeks inbetween the stated weights.




I usually eat half an hour after I wake up. On lifting days this is usually oats, a banana, whey protein, and milk all mashed up. One rest days I usually go to the food court and get some egg beaters and some eggs, fruit and yogurt. For lunch it really varies, but I always make sure I get a good source of protein in each meal (90% of the time it ends up being chicken). I have myoplex lite protein bars in my room() I'll post my usual routine later, I need to get back to work, any other quick info you need that won't take a while chillen?
Click to expand...

How often are you eating (number of meals you can get in?). Are you having a post workout meal?

I also want an "EYEBALL" view of your weight training routine......how often per week and what.............

Now........we are working on some stuff.........we just STARTED........



ROCK ON!






Chillen
 
Oh I also have whey protein, which again I ran out of today, plenty of pb as it's my favorite food, whole wheat bread, i did have kashi go lean, and bag of dextrose as well. The more important stuff will come tomorrow chillen, scouts honor.
 
That's fine dont hurry.......its just no one has asked these specific questions yet........and start to dig a little.....I think its necessary.....at least at the moment.......and maybe....we can come up with some good answers and ideas, and just possibly improve things for ya.......

Post it 2morrow......its all good



ROCK ON!
 
amp89 said:
Oh I also have whey protein, which again I ran out of today, plenty of pb as it's my favorite food, whole wheat bread, i did have kashi go lean, and bag of dextrose as well. The more important stuff will come tomorrow chillen, scouts honor.
Click to expand...

May be we can design a new grocery plan (when you go out and buy items). The whey powder is good, the PB you are referring to is Natural PB I assume?
Have you tried mixing the PB with oatmeal? Eaten correctly this can be a good gainer combination.

It is possible we need to plan out your "bought" food items and try to make it last until you are at the point of having the money again and start the process over.

You weighed 128 to 129 on September 11

Yesterday you told me you weighed yourself in the afternoon: you said 130 to 131

I am concerned about your weight gain, AMP. We are closing in on a month soon. With the afternoon weigh taking in consideration, you may have gained one pound this month......or going on a month. I think we can do better.
 
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Ok here it goes. I went to the doctor today because I need to address my knee problems and I'm going to a physical therapist on monday, but she weighed me and this time I was 134 lbs, around 330.

Here is my "average" routine:

Squats or Deadlift 3x10
RDL's or Leg Press 3x10
Bench 3x10
Dips 3x10
Some kind of row 3x10
Lat pulldown (sometimes pullups) 3x10
Some Iso's for either shoulders, biceps, triceps,calves, or abs

As far as progress grows, I really haven't noticed much of a difference in strength, but I think I am noticing a difference in body composition. I definitley have bigger arms, and my chest has gotten bigger I think. My stomach has also added a little fat, but I can still see the top of the abs.

I eat probably 5 times a day. Breakfast, lunch, something after class, dinner, something before bed. The before bed most of the time is microwaved pb and whey. After class is whatever I can put together that hopefully has protein. If beef jerky is on hand some of that, possibly with some bread, or a pb sandwich, or maybe a shake with some other stuff. This meal varies the most. I can buy whatever I want, its my money and I will spend it to help myself. However, as I've stated before the majority of my meals will and should be coming from school made. One good thing is that I can basically decide the exact ingredients of everything that I want in whatever I get made for me. Ex: I can get a sandwich or salad with whatever I want, or (although I haven't had one yet) a burrito with my choice of toppings.

I feel like you will want more than this Chillen, and you may have asked for it, but just let me know.

Word
 
hey, man. just wanted to say: good job on getting a routine and diet plan together so far with chillman.
keep working hard and eating well, i got your back if you need any help.

and cut out that leg press, and do pullups instead of the lat pulldown machine :p

hmm what a coincidence. i am going for physical therapy soon too. i hope tomorrow. i pray your injury heals swiftly so you can be back training your heart out towards your goals, my friend.
 
hey thanks a lot pb, appreciate the post.

The reason I do lat pulldowns is such a bad one, but it's basically because I was never doing them and always doing pullups for a long time. But pullups are really hard, and once I reached 3x9 or 10, I didn't see progress. I started doing pulldowns, and now my pullups aren't as good anymore. But you're right, I really should not be a wimp and go ahead and do them.

I do leg press because they don't hurt my knees as much, so on days when squatting and deadlifting arent feeling too great I use a leg press so that at least I can get some leg work in.

Oh and good luck on the physical therapy!

Word
 
Todays workout:
Stretching

Deadlifts
3x10x135 lbs -first time I've done legit deadlifts, and I really felt it in my back a lot more than anywhere else is that bad? I'm assuming it is

Leg Press (needed to, because I didn't feel the deadlifts in my legs)
3x10x270 lbs

Bench Press
115x12
115x11
115x8 not sure if I didn't rest or what, but I could not finish this set which really made me po'd

Wide Grip Pullups
10
9
7 (form was not great towards the end of each set)

Row machine
3x10x 110 (this is the hardest machine to use it kills me)

Super set: 3x10
Shoulder raises, cable pulldowns, something for calves

I realized it a while ago, but it was confirmed today how much spotter qualities can vary, and how important it is to have a good one. This varies a lot when you don't lift with a partner. Today I got lucky and had a good one, who even when I was struggling just encouraged me and didnt touch the bar, until he saw it was absolutely necessary. A lot of times the second I struggle the spotter will jump in and just completely ruin everything because I could have finished the rep on my own. So thank you to that kid who was a good spotter.

Word
 
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this part here catches my eye-

"""Super set: 3x10
Shoulder raises, cable pulldowns, something for calves""""

Will somebody with som knowledge double check that part. I have had a ripped rotator cuff, and something here feels maybe not the best.

could be wrong.

peace/out

FF
 
wait not cable pulldowns, tricep pulldowns. My bad. Thanks for looking out FF. But that still might be bad, if someone wants to let me know if I'm about to injure myself it would be appreciated.

Word
 
Hey AMP!.........WHOLLY FRICKEN MOLEY..........MY BUTT HURTS (LOL) (reference PM)

Hey we need to continue where we left off..........I need to review........

I am old ya know............

Hey.......many thanks BUD!.

(Edit: I will be on later and take a look.........I have a few things to do.)
 
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Today's Workout:
Stretching

Leg Press
3x10x270

RDL
3x10x155

DB Bench Press
4x8x50 lbs each

BB bent over row
3x10x105

Dips
3x10

Pullups
3x8

Shoulder Raises

Superset 3x10
Preacher Curls 50lbs / db extensions 40 lbs

Crunches on gym ball with 70 lbs weight on chest 3 x 10

I couldn't bench today because I didn't have a spotter, but warming up I don't think it would have been a good day. I also didn't squat because I'm going to the physical therapist tomorrow, and when warming up my knees were hurting. However, overall it was a great work out. Highlight were the dips. I finished strongly in each set, next time I will try 3x12.

Todays side note is that 1 minute oats are crap. My friend was going shopping and I told him to get me the thickest cut, slowest cooking oats he could find, in the biggest size, and he picked me up an enormous thing of instant oats. They taste so bad. It's insane how much better steel cut oats taste. I think I may get some of my own, and use the instant oats to feed the birds or something.

School has been going well, especially grades wise, but I've got the drinking situation almost under control now. A few people have been making comments here and there about how I don't like to party blah blah. But I just ignore it, maybe have a drink or two, have a good time, and look forward to the positives of not drinking. Hope everyone is well.

Word
 
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