Noob Changed Into Animal

[8rad]

Hey everyone, gonna start a log of my workouts and what I eat.

I just joined this site, please read my intro here. http://www.canadabodybuilding.com/forums/showthread.php?p=390452#post390452

I will edit this tread with more info as I progress. I have been working out 3 1/2 weeks now, I dont have a log but I will start now.

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Current Equipment
-Dumbells: 35 pounds
-EZ Curl Bar: 70 pounds
-Bodyrev Perfect Push Up
-Mountain Bike

(Dont go to a gym right now)
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19/07/2010

Wasnt very motivated yesterday. Just worked on abs and did some push ups.

Ab Workout
50x2 - Sit Ups
20x2 - Bicycle Kicks
30x2 - Vertical Leg Crunch
20x2 - Long Arm Crunch

Push Ups
14,10,8 - Wide
14,10,8 - Close

Diet
-Bananna
-Small bag of ronnies sunflower seeds to snack on threw out the day
-Roast Beef, Mash Potatoes, Corn, Gravy, White bread with butter, Glass of Milk
-SixStar Muscle Professional Strength Creatine
-SixStar Muscle N.O Fury
-Weider megabolic vitamin & mineral pak
-Strive Pro-ISL Ultra whey protein free sample shake
-3 Coffeas
-3 Teas
-1 Vitamin Water

Weight

Roughly 160 pounds

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Please note I'm not a body builder, I'm just getting into working out, any help and tips from you pros will be much appreciated. I do need help, no one I know is into body building/working out/eating healthy that I can get proper advice from.

I attached a current pic below, dont laugh I'm not huge at all lol, I was only like 130 pounds 2 years ago and just been trying to put on weight since then, it was all bad weight from fast food & junk.

[macka]

OK first off, you can tweek your diet some without much work on your part. You need to have 5 or more meals a day. Not gutbusters, but 5 or more equally sized portions. So you will sorta haveta plan much better.
I plan for a meal post am cardio (I am up at 4:30-5:30 to go for a run)
meal one is usually a shake and some add ins. About 2.5 hours later I eat again, but not large meals just enough to curb the hunger. Meal 3 aka lunch is a little bigger, usually meat and vegies and a healthy fat. Meal 4 is uaully a snack sized portion or protein and what not. Meal 5 is usually meat and greens. My postworkout meal is a shake with 2 scoops, essential fats, a quick acting carb and sometimes cottage cheese if I am starving.
You do know that you can do more then pushups and abs right? I also belong to a bodyweight website, where guys use different things to get in a workout using their bodyweight. Its OK and will help you in a pinch especially if you have to wait to hit the gym up for a membership.

[8rad]

Your right about the eating.

Right now, I eat breakfast around 9am and dinner at 6pm, then snack between on vegs n fruits. My breakfasts are usually one of the following, toast, cereal, fruit, pancakes, french toast, bacon and eggs. My dinners are usually meats n veggies as well. I dont eat lunch really right now, I'm off work taking some training courses for a couple months and have alot of free time so my eating schedule has changed compared to my work one.

I do need to get some meal replacement shakes with some ads, I need to research alot of this diet stuff still. I'm kinda clueless when it comes to it and dont know what to get.
I want to finish the supplements I'm on now before I get more, I know there not the best but its worth a shot.

Yes I know I can do more than push ups and abs, just all last week I was working out on my dumbbells and ezcurl bar since I put more weight on them.
The 2 weeks before that I was just doing various exercises with what I got with less weight to get the workout movements down and stuff.

Do I really even need to go to a gym? I was planning on buying this weight bench soon as it goes on sale. http://www.canadiantire.ca/AST/browse/5/SportsRec/4/FitnessWellness/BenchesGyms/PRD~0840777P/Marcy%252B2-piece%252BStandard%252BBench.jsp?locale=en

I kinda like working out at home, but I will go to a gym once I start getting bigger.

I cant change my diet and workouts over night but I will try to make improvements over time.
I will update this thread as a go, maybe in a couple months I will be eating and working out perfect, please give me time to adjust ect.

My workout yesterday sucked, last week was better. Just wait a bit for the days I go crazy and post my workout, its better than the one above.
I will try to update this everyday.

[macka]

Do what I do for supps. I put aside the change I used to spend on junk food for a supp fund. 3-5 bucks a day adds up, and you replace supps as needed. I also prefer the gym to being at home as I can stay focused there better as there were too many distractions at home. That being said, do what you can afford on your budget.
Don't waste money on replace-a-meals eat it is much cheaper to eat whole foods, and much better. Buy bulk and then package your portions and freeze them yourself. You save even more money by buying family packs and precooking stuff yourself, and you can make meal packs for a quick and healthy meal on the fly. It also tastes better when you home gourmet, instead of a quick trip to rotten ronnies.
You have the spare time, so do some prep and learn to cook now if you can't already. You need to understand that supps are just that supplements for real food (Thanks JohnnyO). A bowl of oatmeal and some boiled eggs is quick and easy. I boil a dozen at a time and have a few with breakfast, or a quick easy lunch protein, heck even a snack. If you keep it simple, eating is pleasurable and healthy. I'd take a long hard look at getting good food down your neck before even depending on supps. I used to have a list of foods I'd never deviate from, but that can make your diet suck and make it easier to eat shit food.
Feel free to PM me for ideas and I'll do what I can to help. Also search O Trains posts he has a tonne of knowledge on diet and has taught me a lot about how to make food work for me. I just happen to have fell off the wagon for a few years.

[O-Train]

Thanks Mack-attack. There are some other guys on this site that probably know a fair amount more about diet. Macka is giving you good advice. The name "supplement" says it all. It's been dawning on my slowly (and in stages) that food is important...food is really important, really really important, nothing else really matters if you arn't eating properly. So the thing you should be focusing on the most is eating more often (even if the meals are smaller) and getting a reasonable amount of protein in each meal. A guy your size doesn't need a ton of protein. Aim for at least 100g/day so 20g/meal x5 meals and work from there.

I think if you want to get serious about weight lifting you really need to train at a gym. A decent setup at home will cost a lot and still probably limit what you can do.

When it comes to bodyweight exercises try to make things harder on yourself. For example if you get to a point when you can do 20 pushups. Try doing them with a slow negative phase. Or try not locking out your elbows at the top and keeping constant tension. In the army we did pushups on our helmets etc...You can still make progress without increasing the resistance directly (adding weight). You just have to get creative. The same principles apply for weight lifting in general.

[8rad]

Yea I think im gonna go buy some good food tomorrow. I'm such a picky eater though, I cant eat a dozen boiled eggs. I only eat them scrambled lol.

My food yesterday was really that bad??

-Bananna
-Small bag of ronnies sunflower seeds to snack on threw out the day
-Roast Beef, Mash Potatoes, Corn, Gravy, White bread with butter, Glass of Milk
-SixStar Muscle Professional Strength Creatine
-SixStar Muscle N.O Fury
-Weider megabolic vitamin & mineral pak
-Strive Pro-ISL Ultra whey protein free sample shake
-3 Coffeas
-3 Teas
-1 Vitamin Water

I though home made roast beef and mash potatoes was good for you. I should be drinking more water and losing the coffea n tea. But I need my morning coffea and enjoy tea

[8rad]

20/07/2010

Today wasnt a very crazy day, took it easy. Gonna go harder tomorrow. Just been trying to focus on my abs today to lose my gut.

Ab Workout
50x2 - Sit Ups
20x2 - Bicycle Kicks
30x2 - Vertical Leg Crunch
20x2 - Long Arm Crunch

Push Ups
15,10,8 - Wide
15,10,8 - Wide
15,10,8 - Close

Mountain Bike

20km ride - 3 Speed burst until tired

Diet
-Breakfast: 4 Small Homemade Pancakes
-Dinner: Baked Chicken Breast, Scalloped Potatoes, Corn, 3 Pickles
-1 Banana
-3 slices of cheese
-SixStar Muscle Professional Strength Creatine
-SixStar Muscle N.O Fury
-Weider megabolic vitamin & mineral pak (1 Pak)
-2 Coffeas
-1 Tea
-2 Bottles of water
-1 Large Glass of Milk

[macka]

getting better. Yea eat those eggs scrambled, eggs are a great protein choice. Cheaper by the gram then protein powder. If I have a kitchenette, I'll buy 2 containers of egg whites and a dozen whole eggs. I'm keeping my carbs in check right now, because I tend to let them run me, but half a carton and 2 whole eggs in a big scramble with some good whole wheat bread will give you an excellent start on your protein.
You can keep your coffee and teas, just up the volume of water you take. shoot to ramp up to 4 litres a day or more. I saw your coffee/tea intake and its not drastic so no need losing anti oxidents, but if you need to sweeten your coffee, try stevia or another natural sweetener, or just go with no sugar.
Being picky can work for you, find some good food you'll eat and stick with it. Little changes here and there won't stretch you taste to far out of whack.

Good luck

[8rad]

21/07/2010

Didn't get a crazy workout today like I was hoping, was a busy man running all over. Was hoping to hit some weights today, I will try tomorrow.

Ab Workout
40 - Alternate Push Threw
50 - Up & Twist
40 - Leg Raise
30 - Left Cross Over Crunch
30 - Right Cross Over Crunch
30 - Kick Ups
30 - Head Raise
30 - Side Bends
30 - Alternate Leg Tuck

My ab workout is sorta like this - http://www.youtube.com/watch?v=fk_usVg7Fp0

Push Ups
22,17,10 - Wide
17,10,8 - Close

Diet
-Breakfast: Rice Crispies w/milk
-Dinner: Breaded Chicken Breast Nugget Things w/ Plum Sauce
-1 slice from a medium pizza
-1 Banana
-30 Large Unsalted Cashews
-0.216kg of Diced Cantaloupe
-SixStar Muscle Professional Strength Creatine
-SixStar Muscle N.O Fury
-Weider megabolic vitamin & mineral pak (1 Pak)
-2 Coffeas
-1 Tea
-2 591ml Aguafina plus Vitamin Water
-1 Large Glass of Milk

Still trying to get my diet in check, picked up some veggies, fruits and drinks at the supermarket today.

[warlock]

have a box of pre washed salad in your fridge all the time.

Arrive at home get some of if in my case a huge bowl add salt peper good olive oil and good balsamic vinegar.

Eat the whole thing with tomatoes and cucumber.

It will take a total of 3 min to prepare.

That will give you a bunch of nutrients, curb your appetite and set you to make better choices in terms of diet.

Have the equivalent of one cup of starch in your meals (potatoe, rice, pasta doesn't matter) no more than that. It will satisfy your appetite for starch without making you fat.

Buy a few bags of frozen vegetables. while you eat your salad you steam them...

Salmon burgers, lean burgers, bison burgers. have them in your freezer all the time.

Milk: if it is not organic it is poison (a mix of feces and pus)

Eggs: omega 3's are better for you.

Research more your diet before start researching supplements

Drink at least 3 litres of filtered water (brita is fine) and your life will change for the better. Guaranteed!

Join a gym to get better/faster results

[8rad]

Hey I will pick up some more salad, picked up lots of fruits, some veggies, drinks and workout bars today.

I have a hard time with water at my house, I live in the country and I'm on well water and dont like drinking the water. I have a fancy purification system but I still dont like it.

Trying to just drink Gatorade, vitamin water, milk, pure juices ect. I will try to drink more water fluid.

Still getting use to the whole diet thing, 3 weeks ago my diet didnt look like this. It was ice cream, chips, pizza, mc dons, harveys, pop ect ect.

I plan on working out for a long time, these r just the first steps I'm taking. Please give me more time, cant make drastic changes right away. I'm a picky eater to, so I'm trying to find things I like, don't wanna eat food I don't like.

I though milk was good for you?? GSP drinks chocolate milk

[8rad]

22/07/2010

Hit the weights a little bit today, I put more weight on them then I usually use, it was a somewhat hard workout. Might take some weight off tomorrow to increase my #'s. Didn't have tonnes of time at home for cooking. Also upped my water intake.

Mountain Bike
30km beach ride - 4 speed burst

Ab Workout
40 - Alternate Push Threw
50 - Up & Twist
50 - Leg Raise
30 - Left Cross Over Crunch
30 - Right Cross Over Crunch
30 - Alternate Leg Tuck
60 - Bicycle Kicks

Push Ups
23,13,10,8 - Close

Weights
EZ Curl: 9,7,5 - Close (75 pounds)
EZ Curl: 8,6,5 - Wide (75 pounds)

Dumbbell Left Shoulder Press: 10,9,7 - (37 pounds)
Dumbbell Right Shoulder Press: 10,10,7 - (37 pounds)

Dumbbell Left Bicep Curl : 10,8,7 - (37 pounds)
Dumbbell Right Bicep Curl : 10,9,7 - (37 pounds)

Diet
-PowerBar Triple Threat
-PowerBar Harvest
-40 Large Unsalted Cashews
-0.256kg Seedless Water Mellon (small bowl)
-0.158kg Strawberry & Kiwi (small bowl)
-Chicken Penne for dinner
-Strive Pro-ISL Ultra whey protein free sample shake
-SixStar Muscle Professional Strength Creatine
-SixStar Muscle N.O Fury
-Weider megabolic vitamin & mineral pak (1 Pak)
-2 Coffeas
-1 Tea
-1 591ml Aguafina plus Vitamin Water
-3 liters of water
-2 Gatorades

Official Weight
155

Thinking of joining a gym, getting sick of the workouts im doing. Faster results using a gym to...

[macka]

8rad workouts are supposed to be hard, but you are getting your head wrapped around the diet and exercise thing. If you are avoiding water because of the taste from the well? I'd look into a small brita, or the superstore has their equivalent for a lot cheaper. Gatorade is ok in moderation but it spikes your glycemic response which if you want your abs to come out and play is something to avoid.
I also cook in bulk quite a bit, or buy a whole roasted chicken and pick it apart and pack it. I like my steak though its my favourite, so I use it as a treat. I'd say easing into a diet is easier then going into it full bore. Pick your meals right and it will never seem like a pain to eat healthy, and that is what happens to the chubsters, they can't see themselves enjoying what they eat. Have you tried cooking chicken in Italian dressing? Or using salt pepper and paprika on the skin and roasting it? How about scrambled eggs and salsa?

[8rad]

Hey macka I just avoid my well water when I'm drinking pure water. I have a built in brita thing under my kitchen sink that filters the water that went threw my purification/softner/uv system. I mostly use this water for cooking, my workout drinks, coffee, tea ect. I have bottled water to.

I had like 5-6 L of fluid yesterday! thats how much I need no? I also over mix my workout drinks with 1L of water, they are way to sweet for me and I wanna take in more water.

Havnt cooked chicken in Italian dressing, cooked it plain yesterday in a pan and put it with some sauce on it and pasta for dinner. I do get those roast chickens to, not bad.

No really a fan of scrambled eggs with salsa, dont think I can eat that lol. I think I'm probly just better off just drinking eggs if I need them in me.

I love steak, I do eat it alot. I'm sure that will be for dinner this week.

I though my diet yesterday was pretty good?? It's bad? Only thing bad I really ate was those workout powerbars and those r suppose to have some good stuff in them. I don't find what I'm eating to be a pain at all, I'm enjoying it. I do need to read alot more about it though, I have only read a little bit so far. When I'm ready to get really huge I should have more knowledge.

Thanks for the help macka

[PdH]

Milk: if it is not organic it is poison (a mix of feces and pus)

What are you talking about there Warlock. I have a family member that just retired from 30 years of working with dairy herd improvement. Her job was to go to farms during milking and take milk samples from every single productive cow to ensure quality and safety. Never once did she mention feces and pus, and believe me, if there was something to mention, she would mention it. Your assertion sounds like new age/organic industry propaganda to me.

[macka]

actually PdH what he is referring to is the cleanliness of American farms that produce a lot of milk. A lot of the farm hands don't wash the teats as they don't have time to, and feces can get into the milk. A lot of mass produced milk comes into the dairy dirty. It is unsafe beacuse of the way it is handled during shipping. That pasteurisation process is supposed to eliminate that issue. However dairy's have taken to adding chems to kill the disease instead of properly treating the milk. The chems are bad for us.
Its actually backed by evidence collected by the FDA in the US. Canada has stricter laws with regard to the transport and storage of raw milk. Also Canadian Dairy companies are not allowed to use chemicals to kill the bacteria, but must fully pasteurise the milk. Canadian milk is much better, but raw organic is still the best for our body.

[8rad]

Thanks for the info on milk lol, so glad Canada doesn't use chemicals.

Do you have milk in bags? theres this video i saw on the news about how ontario in the only place that uses bags for milk, everyone thinks its amazing lol

http://www.youtube.com/watch?v=VTPgd4HUk4w


But yea back to the workout.....

I'm not gonna post my noobish workouts until I get better, I need to improve my diet alot more and read up on it. Also need to join a gym so I get better workouts. I'm still gonna continue the workouts and diet I'm doing but try to improve on them as I go.

[Delt King]

Couple things you want to do...
1-eat every three hours (make sure a decent protein source is consumed everytime you eat) Chicken, fish, steak, extra lean ground beef,chicken or turkey, eggs, cottage cheese, protein powders.
2-good carb sources, oats, brown rice, potatoes, sweet potatoes, whole wheat pasta, whole grain breads, vegetables. fruits in moderation.

If you want to gain muscle total calories need to be high, if you want to lose fat total calories need to be restricted.

Definitely join a gym and get a program designed for you, just don't spend all your time at the gym working on abs, bosu balls, and bands while jumping around like an idiot lol. HIT THE WEIGHTS and concentrate on learning proper exercise form (this is highly neglected by 90% of the gym membership).

[macka]

what's a bosu ball?

Yea if you wanna look like delt king, you need to have a lot more real food. Being a skinny emo dude should never be a goal.

[macka]

Thanks for the info on milk lol, so glad Canada doesn't use chemicals.

Do you have milk in bags? theres this video i saw on the news about how ontario in the only place that uses bags for milk, everyone thinks its amazing lol

http://www.youtube.com/watch?v=VTPgd4HUk4w


But yea back to the workout.....

I'm not gonna post my noobish workouts until I get better, I need to improve my diet alot more and read up on it. Also need to join a gym so I get better workouts. I'm still gonna continue the workouts and diet I'm doing but try to improve on them as I go.

Actually by posting all the info we get insight into what you are doing, and can suggest ways to tweak it to work better for you.

[Delt King]

Actually by posting all the info we get insight into what you are doing, and can suggest ways to tweak it to work better for you.

Agreed, there are people of different levels on this board and many who want to genuinely help for no other reason than they're good people.

[8rad]

Ok thanks guys, I will start re-logging tomorrow.

I find I try much harder when I'm logging everything everyday.

I purchased some Allmax Isoflex Whey Isolate today, gonna try it out right now. Kinda wanna throw all my sixstar sups out but im almost done them.

[8rad]

just don't spend all your time at the gym working on abs, bosu balls, and bands while jumping around like an idiot lol.


Being a skinny emo dude should never be a goal.

LMFAO :rolleyes:

[8rad]

25/07/2010

Hit the weights a little bit today but nothing to crazy, didn't have much for food, going for grocery's today.

Workout

Dumbbell Left Shoulder Press: 15,12,12,10 - (32 pounds)
Dumbbell Right Shoulder Press: 15,12,12,10 - (32 pounds)

Dumbbell Left Bicep Curl: 15,10,10,8 - (32 pounds)
Dumbbell Right Bicep Curl: 15,10,10,8 - (32 pounds)

Dumbbell Squats: 20, 15, 10 (64 pounds)

Push ups: 20, 14, 10

Diet

2 Morning Coffees

9am:
15 organic mini carrots
2 Stocks organic celery
60g IsoFlex
Weider megabolic vitamin & mineral pak (1 Pak)

12pm:
Chicken
Glass of chocolate milk.
Allmax Muscle Prime Pre-Workout Drink
1 Gatorade
1 Bottle of water

3pm:
15 organic mini carrots
2 Stocks organic celery
SixStar Muscle Professional Strength Creatine
Allmax Rapidcut sample pak
1 Vitamin water
1 Bottle of water

6pm:
2 BBQ Hamburgs
1 Vitamin Water

9pm:
Powerbar recovery bar
Glass of milk


I drank more water, forgot to log how much I drank...

[macka]

taking a break?

[8rad]

yea i was going hard,
i had school for 3 months to, it was intense.

i also got sick of logging to and taking suppliments.

i still work out a lil bit, i'm gonna start going hard again very soon but without all the supplements, i also snowboard all winter so that should help out with my cardio ect.

i stoped eating junk food ect but i dont eat like a body builder.

i got lil more bigger i think, i attached a pic i took a month ago.

[red rocket]

Well here's my take on this "log".

You started out wanting more. You logged everything, got some great advice, and then gave up.

I hate hearing, well I was busy, things came up. Your diet looked horrible, from your last log. And yes maybe you put on a little bit of muscle, but come on, hit it hard. The title of this post was what again.........

Sorry if I'm coming off as a little harsh, but it gets to me, when people ask us for advice, we take our time to try and get things going in the right direction, and then you dont hold up to your end.