dcjoey's journey

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dcjoey

0
Brief Intro:
Hi guys, I've posted on and off here for the past year or two (goes back a way) and I figured it's the right time to start a journal.

I'm 25 years old, ~212lbs, 5'9".

I've lifted on and off for the past several years and at my heaviest was up to around 240, at my lightest probably just over 200.

A few weeks ago I decided to make a concerted effort to get healthy and have been keeping track of my diet and exercising regularly.

Short terms goals:
Lower weight to 200lbs
Bench 185 for reps
Squat 315 for reps

Long term goals:
Lower weight to 190lbs

Current workout:
4-day split
Sun: Off
Mon: Legs
Tues: Chest/Tris
Wed: Off
Thurs: Back/Bis
Fri: Shoulders/Calves
Sat: Off

Current diet: Carb Cycling per T-Nation article
Sun: Off
Mon: Mid
Tues: Hi
Wed: Off
Thur: Mid
Fri: Hi
Sat: Mid

All Days = 1.5g protein per lb of bodyweight
Off Day => 75% carbs Hi Day=> 125% carbs

Off Days = 322.4g protein (54), >150g carbs (25) , 28g fat (4.6)
Mid Days = 322.5g protein, 268.75g carbs (45), 28g fat
Hi Days = 322.5g protein, 335g carbs (56), 28g fat

I've modified the Off day slightly by lowering the amount of carbs from the recommended amount (75% of 268.75 = 201), I feel my body likes it better. I started at 215lbs and calculated my BMR to be 3167 calories, and I'm running a 20% deficit which is 2533 calories per day.



After my workout a couple times a week I throw in some cardio on a treadmill I have at home (also I workout in my garage).

Lately I've been hiking on Sat or Sun which does a body good.

I'm not completely convinced that my current split is the best solution for me long term but I'll give it a few more weeks to decide. This is my second week also.

So I'll be posting my workouts/diet as religiously as I can and hopefully can pick up some insight and suggestions along the way!
 
Last edited:
Food 4/22/08:

4/21/2008 -> .80*3167 = 2533 (Mid)
Breakfast
Coach's Oats 100% Whole Grain Oatmeal
Kirkland Canadian Bacon

Snack # 1
World Kitchens Old Fashioned Beef Jerky
Generic Granny Smith Apple (small)
EAS Premium Protein Powder

Lunch
Fry's Chicken Fajita Kit
Sweet Potato

Snack #2
Bumble Bee Chunk Light Tuna in Water
Quaker Oats Old Fashioned Oatmeal

Post Workout
EAS Premium Protein Powder
Coach's Oats 100% Whole Grain Oatmeal

Dinner
Starkist Chunk Light Tuna in Water
Unknown Whole Grain & Oat

Post Dinner
EAS Premium Protein Powder
Walmart Fat Free Milk

Totals: 2667.5 cals, 35.75g fat, 273g carbs, 308g protein

*************

Workout:
Squat: warmup 135x12, 185x8, 225x6, 275x4

Bulgarian DB Split Squats: 25x10, 10x10

Stiff-Legged DL: 95x10, 95x10, 95x10

Hamstring Curls: 45x12, 70x12, 45x10

Hanging Leg Raises: 3 sets of 10

Crunches: 20, 20, 40

*************

Was my first time doing Bulgarian split squats and they were friggin' tough! Loved the quad isolation though, so these have definitely found a place in my workout routine.
 
The protein is actually the easy part for me.. the Hi carbs days are actually physically difficult sometimes.. :)
 
JOE! :)

Wazzzzzzzzzzzz uppie! ;)

Let the music play!

Look......something is happening inside......hear it?????​


Its the music in your heart JOE! It flat ROCKS!



Lets hear it......

TODAY and EVERYDAY, you will let the music in your heart PLAY

You must OBEY, OKAY, as it will put your personal goal on DISPLAY

It will prevent DISMAY and personal DECAY and put intense motivation in Joe's head BUFFETT

It will creat joy right a WAY and send diversity AWAY, and you will rejoice because you put them all at BAY.......

and when you reach your goal......


You will give many thanks that Day.

And, you will call it your: "Thanksgiving Day"


Let the music play!

Good luck with your journal young man! ROCK ON!

Pull it into your SOUL and STROLL to your GOAL!

You are in CONTROL!


Best wishes


Chillen
 
Last edited:
4/22/2008 -> .80*3167 = 2533 (Hi)
Breakfast
Coach's Oats - 100% Whole Grain Oatmeal
Kirkland - Canadian Bacon
Fat Free Milk

Snack # 1
World Kitchens - Old Fashioned Beef Jerky
EAS - Premium Protein Powder
Generic

Lunch
Chicken Fajita Mix
Sweet Potato
Orowheat - Whole Grain & Oat

Snack #2
Bumble Bee - Chunk Light Tuna in Water
Quaker Oats - Old Fashioned Oatmeal
Orowheat - Whole Grain & Oat

Post Workout
EAS - Premium Protein Powder

Dinner
Chicken Fajita Mix
Tortilla

Totals: 2800 cals, 35.75g fat, 302.5g carbs, 310.5g protein

*************

Workout:
Tricep Pressdown: 50x10, 70x8, 60x6

Seated OH DB Press (single arm): 15x10, 15x10, 15x10

Skullcrushers: 32.5x10, 32.5x8, 32.5x10

Incline DB Press: 20x8, 25x8, 25x10

Bench Press: 115x8, 115x8, 115x8

Push Ups: 5, 4

*************

I decided to do triceps today first just to mix things up a bit and my bench reflects that decision. I've had two shoulder surgeries so my chest tends to lag a bit because of it but I'm trying to bring the weaker side (left) up as I go.
Otherwise a good workout!
 
Last edited:
4/23/2008 -> .80*3167 = 2533 (Off)
Breakfast
EAS - Premium Protein Powder
Large Grade AA - Eggs
Orowheat - Whole Grain & Oat

Snack # 1
EAS - Premium Protein Powder
Tyson - Chunk Chicken Breast

Lunch
Homemade Chicken Fajita Mix

Snack #2
Tyson - Chunk Chicken Breast
Orowheat -Whole Grain & Oat

Dinner
Perdue - Boneless CK Breasts
Costco - Broccoli Florets

Post Dinner
EAS - Premium Protein Powder
Walmart - Fat Free Milk

Totals: 2170 cals, 30.5g fat, 88.5g carbs, 316g protein

*************

Was an off day so just did 25min steady cardio.
 
Last edited:
Food 4/24/08:

4/24/2008 -> .80*3167 = 2533 (Mid)
Breakfast
Coach's Oats - 100% Whole Grain Oatmeal
Kirkland - Canadian Bacon
Fat Free Milk

Snack # 1
World Kitchens - Old Fashioned Beef Jerky
EAS - Premium Protein Powder
Sweet Potato

Lunch
Chicken Fajita Mix
Sweet Potato

Post Workout
EAS - Premium Protein Powder
Coach's Oats - 100% Whole Grain Oatmeal

Dinner
Macaroni Grill - Halibut w/ Risotto

Totals: 2527.5 cals, 55.5g fat, 227.5g carbs, 249g protein

*************

Workout:
Deads: 225x8, 275x4, 275x2

Wide Grip Lat Pulldowns: 70x10, 80x8, 80x8

Bent Over Row: 95x10, 95x10, 95x8

Straight Arm Lat Pulldown: 30x10, 30x10, 30x8

Barbell Curl: 65x8, 75x8, 75x8

Concentration Curls: 25x6, 25x6, 25x6

Hammer Curls: 20x6, 20x6, 25x6

Crunches: 20, 20, 30

Air Bike Crossovers: 20, 20, 30

*************

Got two sets of 275x4 for deads so was pleased with that. Overall a decent workout, I've got the emphasis on bi's to bring them up to speed and it seems to be working quite well.

Dietwise I wasn't planning on Macaroni Grill but the wife mentioned it in the early afternoon so I left some wiggle room and it worked out nicely (checked nutritional info online before we went!).

I'm considering switching my back/bi's workout with my shoulders/calves workout because my hi carb day is on fridays (normally my shoulders/calves day). Might try it next week and see how I like it.
 
Last edited:
Food 4/25/08:

4/25/2008 -> .80*3167 = 2533 (Hi)
Breakfast
Coach's Oats - 100% Whole Grain Oatmeal
Kirkland - Canadian Bacon
Fat Free Milk

Snack # 1
Bumble Bee - Chunk Light Tuna in Water
EAS - Premium Protein Powder
Sweet Potato

Lunch
Chicken Fajita Mix
Orowheat - Double Fiber Bread

Snack #2
Bumble Bee - Chunk Light Tuna in Water
Orowheat - Double Fiber Bread

Post Workout
EAS - Premium Protein Powder
Coach's Oats - 100% Whole Grain Oatmeal
Granny Smith Apple (small)

Dinner
Chicken Fajita Mix


Totals: 2780 cals, 34g fat, 301g carbs, 329g protein

*************

Workout: (Shoulders/Calves)
Overhead Barbell Press: 65x10, 75x8, 75x8

Leaning DB Lateral Raise: 15x10, 15x10, 15x10

Barbell Upright Row: 65x10, 75x8, 75x8

Bent Over DB Lateral Raise: 5x10, 5x10, 5x10

Arnold DB Press: 20x8, 20x8, 20x8

Calf Raises: BWx30, BWx30, BWx30

*************

Workout went well, was my first time trying Arnold Presses and it seemed to go okay, my brain just wasn't used to the motion.

I'm having a hard time finding a good way to do calf raises with my current weight room setup so I just did bodyweight reps today.
 
Food 4/26/08:

4/26/2008 -> .80*3167 = 2533 (Off)
Breakfast
EAS - Premium Protein Powder
Large Grade AA Eggs
Orowheat - Whole Grain & Oat

Snack # 1
EAS - Premium Protein Powder
Tyson - Chunk Chicken Breast

Lunch
Homemade - Chicken Fajita Mix

Snack #2
Tyson - Chunk Chicken Breast
Orowheat - Whole Grain & Oat

Dinner
Perdue - Boneless CK Breasts
Broccoli Florets

Post Dinner
EAS - Premium Protein Powder
Fat Free Milk


Totals: 2040 cals, 29.25g fat, 85.5g carbs, 290.5g protein

*************

Workout: Off Day

*************
 
hey thanks leslie!

I'm tweaking my diet a bit, re-calculating my BMR using the Katch-McArdle formula (LBM taken into account). I'm using a handheld bodyfat device so I know it's not completely accurate but I guessed I was close to 20% and it came up at 20.6% so I'll go ahead and use it.

Also my weight is down to 210.5 so numbers will lower a bit anyway.

BMR (men and women) = 370 + (21.6 X lean mass in kg)

= 370 + (21.6 x ((210.5 * .80) / 2.2) ) <-- .80 because of 20% BF
= 370 + 1653
= 2023 calories

2023 * 1.55 (moderately active) = 3136 calories/day TDEE

I'm also going to up my caloric deficit to 25% from 20% and try that out for a week.

3136 * .75 = 2352 calories/day

Not a huge change from my current 2533 calories per day so will give it a shot for a few weeks and see how it goes!
 
Food 4/27/08:

4/27/2008 -> .75*3136 = 2352 (Off)
Breakfast
EAS - Premium Protein Powder
Kirkland - Egg Starts
Kirkland - Canadian Bacon
Fat Free Milk
Orowheat - Double Fiber Bread

Lunch
Homemade - Chicken Penne

Snack #2
EAS - Premium Protein Powder
Fat Free Milk
Strawberries

Dinner
Salmon
Uncle Ben's - Wild Rice
Squash/Zucchini
Mixed Nuts
Cheescake Dessert
Hot Pork Rinds


Totals: 2599.5 cals, 84.5g fat, 130g carbs, 267.25g protein

*************

Workout: Off Day

Circuit trained with jumprope, assisted pullups, and high rep shoulder presses/curls for 20min, then 25 min steady cardio.

Energy was a bit low today but I'm attributing it to my body taking a break.

*************
 
Seems like youve got it all figured out joey. Wow! to the protein intakes, i find it hard to reach 300g's so good on ya.

Keep going lad! ;)
 
BigTomW said:
Seems like youve got it all figured out joey. Wow! to the protein intakes, i find it hard to reach 300g's so good on ya.

Keep going lad! ;)
Click to expand...

Ha hardly Tom! I'm learning as I go and always feel like I'm catching up knowledge-wise. As for the protein, it certainly takes a bit of planning.

Food 4/28/08:

4/28/2008 -> .75*3136 = 2352 (Mid)
Breakfast
Coach's Oats - 100% Whole Grain Oatmeal
Kirkland - Egg Starts
Fat Free Milk

Snack # 1
EAS - Premium Protein Powder
Sweet Potato

Lunch
Chicken Fajita Mix
Sweet Potato

Post Workout
EAS - Premium Protein Powder
Coach's Oats - 100% Whole Grain Oatmeal

Dinner
Chicken Fajita Mix

Post Dinner
Fat Free Milk

Totals: 2335 cals, 25g fat, 219g carbs, 282g protein

*************

Workout:
Squat: 245x5, 245x5, 245x5, 245x5, 245x5 - just right

Bench Press: 135x5, 135x5, 135x5, 135x5, 135x5 - moderate

Pendlay Row: 115x5, 115x5, 115x5, 115x5, 115x5 - bit light?

Tricep Pulldown: 50x8, 50x8, 50x8 - just right

Glute/Ham Raise: 20/leg, 20/leg, 20/leg - anything that burns my ass and/or involves me on my hands & kness I don't like

Crunches: 30, 30, 30

*************

I decided I had enough of the 4 day split routine and am going to a modified 5x5 program:

Monday:
* Olympic Squats: 5X5
* Bench Press: 5X5
* Barbell Rows: 5X5
* Glute/Ham Raise
* Accessory exercises: 2-3 sets of 5-8 reps of a tricep and abdominal exercise

Wednesday:
* Military Press: 5X5
* Deadlifts: 5X5
* Pull-Ups: 5X5
* Stiff Legged Deadlift
* Accessory exercises: 2-3 sets of 5-8 reps of a bicep and abdominal exercise

Friday:
* Olympic Squats: 5X5 (same weight as Monday)
* Bench Press: 5X5
* Barbell Row: 5X5
* Lateral Raises
* Accessory exercises: 2-3 sets of 5-8 reps of a tricep and abdominal exercise

Think I pulled this off of TNation and swapped out Front Squats on Wenesdays for Stiff-Legged Deadlift; I saw no use for squats three days a week at the moment (if I'm mistaken please let me know). Also I saw there are a billion 5x5 programs so please let me know if there are better alternatives then the one I have above.

Was my first time doing 5x5 so I sort of guesstimated on weights I should use and it worked out okay. I'm going to copy my buddy jmanjman47 and put a rating next to each exercise to denote level of difficulty. :beerchug:

My goals for this routine are to add strength and bring my upper body up to par with my lower body.

Overall feeling good!
 
Food 4/29/08:

4/29/2008 -> .75*3136 = 2352 (Off)
Breakfast
EAS - Premium Protein Powder
Kirkland - Egg Starts
Orowheat - Double Fiber Bread

Snack # 1
EAS - Premium Protein Powder
Tyson - Chunk Chicken Breast

Lunch
Chicken Fajita Mix

Snack #2
Tyson - Chunk Chicken Breast
Orowheat - Double Fiber Bread

Dinner
Perdue - Boneless CK Breasts
Broccoli Florets

Post Dinner
EAS - Premium Protein Powder
Fat Free Milk

Totals: 1960 cals, 17.25g fat, 97.5g carbs, 289.5g protein

*************

Workout: Off Day

*************

Felt like I should have done some cardio today but got wrapped up in something and wasn't able to. Have my 2nd 5x5 day tomorrow so it should be fun (deads here I come!).
 
whats up man, I was looking at your diet which is pretty solid, but you might want to think about getting some more fat in there, and decreasing a little bit of the protein. Your diet is pretty imbalanced with respect to fat, and it might be something you want to look in to, as fat is something that cannot be looked over in a diet.
 
amp89 said:
whats up man, I was looking at your diet which is pretty solid, but you might want to think about getting some more fat in there, and decreasing a little bit of the protein. Your diet is pretty imbalanced with respect to fat, and it might be something you want to look in to, as fat is something that cannot be looked over in a diet.
Click to expand...

I'm hovering at about 12-15% fat on average per day for my fat calories, and you're right, I may have to tweak my fat intake eventually. Per the carb cycling plan I'm following (modified due to the 5x5 I'm easing into), I account for my proteins/carbs first and then have the remainder of the calories for fat.

Thanks for the heads up though, will definitely keep it in mind.
 
Food 4/30/08:

4/30/2008 -> .75*3136 = 2352 (Hi)
Breakfast
Coach's Oats - 100% Whole Grain Oatmeal
Kirkland - Canadian Bacon
Kirkland - Egg Starts

Snack # 1
Homemade - Turkey Chili
EAS - Premium Protein Powder
Sweet Potato

Lunch
Homemade - Turkey Chili
Orowheat - Double Fiber Bread

Snack #2
Perdue - Boneless CK Breasts
Orowheat - Double Fiber Bread

Post Workout
EA - Premium Protein Powder
Coach's Oats - 100% Whole Grain Oatmeal

Dinner
Chicken Fajita

Totals: 2763.5 cals, 52.75g fat, 268.5g carbs, 301.75g protein

*************

Workout:
Deadlift: 245x5, 245x5, 245x5, 245x5, 245x5 - moderate

Standing Military Press: 95x5, 95x5, 95x5, 95x5, 95x5 - difficult (left shoulder was weak last two reps of last set, had to help it up a bit)

Assisted Pull Ups: 5, 5, 5, 5, 5 - moderate

Stiff-Legged DL: 95x10, 95x10, 95x10 - Bit Light

Barbell Curl: 65x8, 85x6, 65x8 - Good

Hammer Curl: 25x6, 25x5, 25x5, 25x5 - Good

Crunches: 30, 60, 30

20min steady cardio

*************

Went a bit lower on deads to make sure my form was spot-on and it worked out well, will go heavier next week. My left shoulder is still weaker than my right and on the standing military press it was a bit frustrating because just below lockout it would freeze during the last set and I'd have to do a mini squat thrust to lock it out.
 
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Wow that is a great tracking of your diet mate, I am curious as to how you are so specific. Also, that is such a huge amount of protein do I just shovel protein powder in all day :eek:

Hope you reach your goals mate.
 
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