Scrawny no more

[Creation]

Well, I’ve been lurking for a few days and asked a few questions to which I got quick and helpful replies so I thought now is as good a time as any to lay out my plan.

I’m 30 year-old and have been scrawny all my life. I didn’t used to do exercise until about 11 years ago. I traveled on foot for a month in Europe at that time and felt great after all the exercise, but it didn’t really change anything about my weight. I got quite seriously into running and have been doing so ever since.
I’ve put on a bit of weight recently. I used to be around 140 pounds and I’m now 163ish. I’m not looking to be super huge, but right now I don’t like the way I look, to be honest. I guess it’s probably vain but I don’t mind.

I guess I’d like to put on 10-15 more pounds (I’m about 5’10’’).

I think one the reason why I’m so thin is because I’m an ectomorph and I also don’t enjoy eating. Food has never appealed to me and I have never felt frustration over not eating a certain kind of food.

I’ve been reading other journals about people having cheat days over pizza or chocolate so hopefully that won’t be a problem for me as I don’t mind not eating those (I can’t remember the last time I ate pizza actually).

I don’t mind drinking shakes and I am motivated enough to cook whatever is necessary for me to eat. I won’t eat it because I like it but because it’s something I need to do to achieve my goal.

I think what I’ll need the most motivation will be about lifting weights. I can’t say I really enjoy lifting weights so hopefully I’ll find a way to change my perspective about this. Interestingly, I run daily, no matter the weather. It makes me feel great and I’ve grown accustomed to it to the point where I need my daily run. I’ve read that running isn’t that great an exercise for putting on weight so I reduced my running to 45 minutes daily. So it’s not like I don’t enjoy doing exercise.

Well, I guess I’ll finish this first journal with some pictures. I’ll be looking forward to reading your comments and advices. I’m pretty open minded and willing to listen to others ideas and suggestions and generally put those into practice.

I’d like to some comments as to what I should work on most and foremost (my priorities if you will). I’m under the impression my trapezium are nothing short of atrophied so I guess this is what I should focus on most and foremost.

http://img40.picoodle.com/i55s/freemind/rqjl_152_u5vq6.png

http://img40.picoodle.com/i55s/freemind/sjka_d39_u5vq6.png


Today I did the following:
45 minutes of running

Bench press:
100 lbs x 14 x 1
120 lbs x 9 x 1
130 lbs x 6 x 1
And 100 sit-ups.

I ate the following:
2 slices of brown toast with nutella+glass of milk
2 shakes (Milk, 3 white eggs, some peanut butter, some pecan nuts) of 38 g of protein each.
Some chiken.
Some spaghetti.

I don’t think I’ve ever ingested that many calories in one day. Sorry for the missing portions detail, I’m still very much so new at this.

Anything that you have to say that might help me out would be appreciated.

[cog]

Too much running,Yes those traps need help.you need to squat and deadlift.

[Felinecougar]

I'm impressed with your pecs Creation. Great natural development that will be easy to take to the next level. Trim that forest though.

NOW get your delts up to match the chest and the rest will come.

Congrats on posting pics...takes guts.

[Creation]

@cog: Thanks for your honest reply. You could left the part about my body fat although I appreciate your intention. What I'm looking for is the truth, even if it's not too pleasing to read. I mean if I have too much body fat then I do, end of story. I'll just need to do what is necessary to fix that.

I'm doing upright barbell rows for my traps at the moment (I just started today). I did:
30lbs x 10 x 3

I like this exercise.

I did bench press today again. The reason why is because yesterday I felt like I could have done more, I didn't give my 100%.

So I did:
100 lbs x 15 x1 (warmup)
130 lbs x 8 x 1
130 lbs x 7 x 1
(I rest about 2-3 minutes in between sets)

I also did: 45 minutes of cycling. Now I think some of you might think it's too much but since I have excess body fat, I thought it would be a good idea:


Aerobic exercise is generally meant to improve cardiovascular efficiency, but if you do it long enough, you will burn up calories and in the long run drop the fat. However, weightlifting can do the same thing, only better. Studies have shown that the body burns far more efficiently if exercise is performed at a moderate pace for periods longer than 20 minutes

I read another article that cardio should be between 20-45 minutes so I think what I'm doing should be fine.

@Feline: Thanks for focusing on the positive, I appreciate it.

@Neverdieeasy: Ok, this will take some getting used to but I'll do it.

Following your advice I ate an omelet and potatoes after my workout. I also modified my shake:

Calories/protein (g)
2 tablespoon of natural peanut butter : 200/ 8
1 cup of pecan nut: 753/10
2 cups of mill: 220/18
1 banana: 200/ 2
3 egg white: 48/12
Total: 50g of protein, 1421 calories

It contains more protein and more calories than it used to. If I drink this three times a day, I should be on my way.

[cog]

I first saw those pics on my phone and only saw the first one,fat is not a worry right now.You might be better off with leg press to start instead of squat for a short time.Cycling better than running for keeping leg mass.Do you belong to a gym?

[Praetorian]

You need to change things significantly with regards to training, nutrition, and supplementation...that being said the easiest program is the simplest program...ie keep it simple.

Just an FYI...upright rows is not a trap exercise it is mainly a delt exercise...bench press twice in two days...not an optimal routine.

Here are a few tips:

1. Train 4-5 days per week...either is fine...ie chest, back, off delts, arms,
legs, off, repeat
2. Pick three exercises for large muscles...ie legs, back, chest...and two exercises for smaller muscles ie arms, delts, do 3 working sets per exercise in the 5-8 rep range to failure
3. Stick to barbell and dumbbell exercises as much as possible as opposed to machines
4. Nutritionally you need to eat 6 meals per day on average....consistency is key...ie every 3 hrs...7am, 10am, 1pm, 4pm, 7pm
5. Stick to breakfast, lunch, and dinner and have three shakes in between
6. Each meal should contain approx 40-45g protein, 15-20g fat, and 40-45g carbs as a baseline
7. Cut the running down significantly or lean mass gain will be next to impossible

P

[Creation]

Just an FYI...upright rows is not a trap exercise it is mainly a delt exercise...bench press twice in two days...not an optimal routine.

Ah, ok. I was basing off my information from this website:


Upright Barbell Rows: For exercises such as this you can use in either a cable machine or a barbell.

However, the barbell seems to be better for overall development of the traps.

Source (http://www.man-health-fitness-solutions.com/trapezius-exercises.html).

I'll take your word for it and will try to find alternatives then.

I won't bench press two days in a row anymore.


1. Train 4-5 days per week...either is fine...ie chest, back, off delts, arms,
legs, off, repeat
2. Pick three exercises for large muscles...ie legs, back, chest...and two exercises for smaller muscles ie arms, delts, do 3 working sets per exercise in the 5-8 rep range to failure
3. Stick to barbell and dumbbell exercises as much as possible as opposed to machines
4. Nutritionally you need to eat 6 meals per day on average....consistency is key...ie every 3 hrs...7am, 10am, 1pm, 4pm, 7pm
5. Stick to breakfast, lunch, and dinner and have three shakes in between
6. Each meal should contain approx 40-45g protein, 15-20g fat, and 40-45g carbs as a baseline
7. Cut the running down significantly or lean mass gain will be next to impossible

This is so awesome, thanks a lot.


I first saw those pics on my phone and only saw the first one,fat is not a worry right now.You might be better off with leg press to start instead of squat for a short time.Cycling better than running for keeping leg mass.Do you belong to a gym?

Out of curiosity, why leg press instead of squat? Feel free to ignore the question, of course.

I don't belong to a gym.

[cog]

Many beginners hate to squat and their back may be weak,form not so good.If somebody could coach you a little,it would help.You can exert more force with less risk with the leg press,but the squat should be utilized once you get comfortable.You want the leg work,this will increase your muscle mass and up your metabolism.You should join a gym and follow Prae's recommendations,he trains pros and novices alike.

[Creation]

ah ok, that's why. I understand now.

Oh, I will listen to Praetorian, especially the 7 things he pointed out in his last message. It's good to know there are good references here as a lot of things I read off the internet seems to be contradictory at times.

By the way I'll switch to cycling instead of running.

[cog]

Good plan.

[TopHatPlus]

Hey, you have a good base, and you are spending time doing research which is the key. I have not found that all the usual body building techniques have worked for me or i find them unpleasant to do. Make sure you enjoy your workouts that will make you much more excited to go. Cycling most certainly helps keep mass on your legs and when you do a 50 km sprint it definitely helps my legs get big. Make sure you switch up your workouts, don't just do bar bell for bench, etc. I have found my log has kept me super motivated, the yurning to post that i did something great or crushed my personal bests. As for the weight gain, when i joined the gym i had a slight bit of chub on me and i weighed in at 155 lbs @ 5' 6", after several months i was up to 160 lbs so i figured i was starting to bulk and i was definitely starting to get more muscle, BUT last fall when i started to get more serious about weight lifting and my weight i dropped quite a bit bit of weight making any goal i perviously had unrealistic. My goal now is 150 lbs, which is 5 pounds less then my starting weight but i have leaned down and bulked up to 135. I would give it some time before you make any gain goals.

HAVE FUN, and make sure you have a spotter when your pushing for more weight.

[Creation]

Argh, today wasn't a good day. I didn't eat 6 meals, I only had two shakes and did a few back exercises.

My dog got killed today and I was just completely out of it. Been having her for 12 years and really grew attached to her.

I went running (45 minutes) in the morning to vent. I couldn't find any other ways to feel better.

I tried working out but my muscles were tired from yesterday when I worked out just about every single part of my body.

Tomorrow I'm busy from 10h00 to 21h00. I'll find time to work out but I'm not too sure as to how I'll squeeze in 6 meals since I'm working non-stop.

I'm still super motivated, it's just that thing with my dog really got to me.

[cog]

It is stressful.But don't try to work your whole body at once.

[Creation]

Alright, so I seperated my workout in muscle groups like I was told.
Today was my chest:

1.Bench press:
100 x 16
120 x 8
130 x 7

2.Some pushups (not sure if that was a good idea but I couldn't find three different exercises for the chest because I was running out of time).

3. The exercise where you lay on your back on your bench and use dumbells instead. I don't now how it's called.
I can't remember the weight... if my memory serves me right it was:
30 (in each arm) x 12 (it was too light)
60 x 12 (it was still too light, I'll put on more next time). I find this exercise easier to do because if you can't do some anymore it's more convenient then with the bench press.

I didn't manage my six meals but I ate *loads* of pecan nuts as I was working. Those things are so nourishing, I've always felt hungry before with my stomach growling hours after I ate but I managed to go for about 6 hours straight without even feeling hunger. I think I got loads of calories and protein from that.

I tried bodybuilding pancakes yesterday morning and the taste was *so* bad it took all of my willpower to finish my meal. I didn't use the jello powder, maybe that's why.

Honestly, the challenge for me won't be to lift iron, it will be to be organized enough to eat 6 meals a day. I hope I develop the appetite for it. The recipes I've checked so far don't look too appealing. It would be great if I could eat something which I enjoy as opposed to forcing myself to eat those pancakes.

I realize my report are still sketchy and could certainly be more precise but I'll get there.

[cog]

During the day might be the time to have a shake...or two.

[TopHatPlus]

Death is a tought thing >_< i had to put my cat down in the fall after he fell insanely i'll at 12 1/2 years old, and i had grown extremely attached you him. I put him down on a saturday that was also a gym day and when i got to the gym i channeled all my emotion into rage and rage into power, i had no idea how else to handle it.

I also recommend the shakes during the day, i don't get 6 meals into me EVER, and although i like the idea, the time to prep and the time to eat is not really feasable. Shakes are great way to get the nutrients and keep your meals fast and light. Nuts... well haha i love them and they are filling and have a surprising large amount of protein for such a delicious little snack =D haha. I try to work my whole body every time i am at the gym, i have managed to substantial bulk and lean at the same time while doing large amounts of cardio. The muscle gives me power for cardio and the cardio gives me endurance for lifting. I can go rock a 50 km bike ride in just over an hour and then do 2 hours of lifting. This had made a substantial difference for me at work and just keeping a consistent power through out the day. It all depends on what you want to achieve, but my goals have changed as drastically as my workouts have over the past year so just try to get yourself into a rhythm you enjoy and see how things start to progress and then start setting the bar.

[Creation]

Alright.
Yesterday I trained my shoulders (I guess this counts as a muscle group). I did three different exercises for my shoulders, as instructed.

I ate 3 meals but I had 2 shakes.

This morning when I weighed myself I got 165 (I started at 163). I think I'm in between 164 & 165 at the moment so I'm heading in the right direction. I don't think it's fat either.

Really need to find some good recipes for those 6 meals so that I'm looking forward to them. I'm planning to start at 4 meals and then slowly increase. I can fit in two meals in the evening, it's during the day when I'm working when it's problematic.

I'll post a picture at the end of the week to show my progress (if any).

Today I will train my abs and forearms.

[Creation]

Gah, I'm back at 163 this morning 0__o'. I really to get this diet under control.

Yesterday I worked out my forearms, my lower back and my legs.

[Creation]

Alright, I'll select a time to weigh myself and stick with it then.

Today:
Chest
Bench Press:
Warm up: 100x10
1st set: 130x9
2nd set: 140x6
3rd set:140x6

I've followed the suggestion made by Praetorian to stick to 5-8 reps. I didn't do as much warm up (10 instead of 15) and I increased the weight for the bench press. I'm not in the 5-8 range for my chest workout.

Trapezius
Barbell shrug:
1st set: 100 x 12
2nd set: 120 x 9
3rd set: 110 x 10

I could probably lift more next time.

Shake:
2 table spoon of natural peanut butter. 10g
2 1/2 cups of milk 25 g
4 egg white (microwaved 1:30) 12 g
Chocolate syrup

47g of protein

[cog]

If you eat enough your shrug poundage will increase rapidly.

[Talo]

If you eat enough your shrug poundage will increase rapidly.

If you deadlift and squat your traps will grow and you wont need to do shrugs :)

[O-Train]

If you deadlift and squat your traps will grow and you wont need to do shrugs :)

YUP! Also the 1x/wk weighing yourself is a really good suggestion.

Do you have access to a well equipped gym for weightlifting? Just trying to figure out what kind of exercises to suggest. What I wouldn't recommend is shrugs and upright rows. What length of time do you have or would you like to spend lifting weights and how many days per week?

[Creation]

Thanks for the replies :).


What length of time do you have or would you like to spend lifting weights and how many days per week?

I'd say 7 days a week, 2 hours daily. I'm completely dedicated to this. It's my priority at the moment. I don't mind the pain, strict diets.

I could have access to a gym but I'd rather work out at home even if it means purchasing some equipment (provided it's not too expensive). I was told by Praetorian that I should avoid machines as much as possible so I think I can manage if I stick to the equipment I have at home (barbell, dumbell, bench, that thing you can use in the door frame to do pull-ups).

I've checked out squats on youtube and I'm worried I might hurt myself if I do that exercise. If you're telling me it's the best traps exercise, then I will do it.

I'm not a big fan of shrugs actually, I don't really feel like I'm getting a good workout out of it.

I'm thinking of purchasing a swiss ball for this ab exercise:
http://www.youtube.com/watch?v=a6q7k_D6DGQ&feature=player_embedded

Anyways, I'd really appreciate if you could point out some effective traps exercises. I'd really like to see some growth happening there.

[O-Train]

A couple things will have to happen if you want to get serious about weightlifting and do it from home:
1. You will need to get more equipment.
2. You will have to learn how to squat properly. (also deadlift, bench press and overhead press)

This is a list of equipment that I posted earlier which is what I would want to have to train effectively at home. Keep in mind that if you don't have access to a lot of machines like a leg press, leg curl, different cable based machines you will need to learn the basic lifts that I mentioned above.

Found a good place in Toronto called Fitness Avenue. They seem to have good prices.
Squat Rack $300
Lat Attachment for Squat Rack $80
Adjustable Bench $130
815lbs Olympic plates (rubber coated) Thinking if I bought everything all at once I could get these for ~$600
2 Olympic Dumbbells 20'' w/ collars $70 +$8 for a pair of spring collars
7' Olympic Bar (rated at 700lbs) $80
4'x6' x3/4'' rubber stall mat $40 (System Fencing - Rockwood) - I think you can also find these at TSC stores but I'm not sure.
Plate and Bar Holder $70
Total $1378 Plus Tax = $1557.14

This would be a completely free weight based setup. Keep in mind that most people start out using at least some machines in their training unless they have a coach and/or are training for something specific like Olympic lifting.

You don't need a swiss ball, and I think 2hrs/day 7 days a week would be too much. Your body grows when it's healing/recovering so you do need to take days off from the gym. How are you planning on splitting up your workouts (which muscle groups being worked on which days).

Deadlifts and also I would say stiff leg deadlifts are the most effective exercises to build the upper portion of the trapezius. Even if shrugs were slightly better at building the traps it is an isolation exercise and for that reason I don't do shrugs anymore. Shrugs and especially upright rows are notorious for causing internal rotation, which leads to impingement and rotator cuff issues not to mention the horrible posture you see with a lot of recreational lifters.

[cog]

If you deadlift and squat your traps will grow and you wont need to do shrugs :)

He doesn't have enough equipment or experience at the moment.

[Creation]

@O-Train:
Well, I do both bench press and overhead press at the moment (only I didn't know it was called an overhead press).

I've looked up squats and deadlift on youtube, I'm under the impression that they are both fairly risky injury wise so I'll start with some little weights.

I've done stiff legged deadlift.


You don't need a swiss ball, and I think 2hrs/day 7 days a week would be too much. Your body grows when it's healing/recovering so you do need to take days off from the gym. How are you planning on splitting up your workouts (which muscle groups being worked on which days).

I don't really know. I'm not sure what are the ''muscle groups'' so I guess I'll need to look it up.

I actually wouldn't mind if someone told me:

Do this Monday, do that Tuesday etc... so that I can be on my way. I'm kind of improvising at the moment and feel like am wasting time in the sense that I could do my training better.

I'll be using videos to show you guys how I do things, it'll give you a better idea.

[O-Train]

By video do you mean you will be recording yourself performing the lifts? Except for having a good trainer that is probably the best way to critique your own form and allow others to help.

Squats and deadlifts are not dangerous if you perform the lifts properly but to squat safely you should have a power rack. I think bench press is just as risky if not more so. I've never heard of someone dying from a squat or deadlift (although it may have happened) but I have heard of people killed while bench pressing. Along with more than a couple guys just on the bodybuilding boards that have suffered pec tears from barbell bench press.

Muscle groups is a broad term used to group certain muscles together that are normally used together. eg. the triceps and pectoralis major (chest) also the anterior and medial heads of the deltoid (mainly front part of the shoulder). So these muscles would be the prime movers for the bench press and the overhead press so it makes sense to train them together. Just like back and biceps although the back is broken down into the erector muscles "lower back" (which is a misnomer), latissimus dorsi (lats), trapezius (traps), rhomboids, and I also include the posterior head of the deltoid (back of shoulder). Once again it makes sense to work these muscles together. Then you have the gluteus maximus (glutes/butt), and the various muscles that make up the thigh: hip flexors, quadriceps, hamstrings, abducters, adducters. Most people also work the gastrocnemius and soleus (calf) muscles with the rest of the leg but it isn't completely necessary.

From a functional perspective these would be the "groups" which can be referred to as "push", "pull" and legs. People focusing on the main lifts structure their training completely around squat, bench, deadlift and sometimes also OH press so it looks a little different. Bodybuilders tend to break training days up further having a day for chest, arms, shoulders, back, legs (more isolation). Some people train the whole body in one workout and then repeat the workout when they've recovered. There are a multitude of ways to structure a training program.

I'm going to give you an analogy that describes how I view your situation. Your body right now (in terms of weight lifting) is a lot like a broken down old car in a junkyard somewhere. So separate yourself from your body and here you are looking at it (the junky old car). Assuming you want to fix up the car you will have to do 1 of 2 things:
1. Spend a lot of time and effort (but less money) fixing up the car yourself while getting some free advice from mechanics with varied background and knowledge.
2. Hire a professional experienced mechanic to fix the car for you and you just pay the repair bills and do what they say (costs more but much more efficient).

This is just my way of letting you know that you will not be able to consistently get the best advice for free from the same person. So expect to do a lot of work and a lot of reading and have a lot of information coming your way that is inconsistent.

There are people out there (and some on this forum) that are very knowledgeable and offer these services so if you ask I'm sure one of them will make their presence known. Hell I should probably do it too...

[Talo]

He doesn't have enough equipment or experience at the moment.

He can by equipment and he can practice to get experience. It's not hard to learn how to deadlift and squat.

[cog]

He can by equipment and he can practice to get experience. It's not hard to learn how to deadlift and squat.

Of course you can.My opinion on total novices has gone back to avoid squatting until they get proper instruction.I base this on my survey of the commercial gyms.Hardly anybody squats.You ask them why,they injured themselves so they avoid it.

[Creation]

Today was a special day for me. I knew the next few days were going to be rainy so I decided to do something I've been meaning to do for many, many years.

As you know, I run (well not as often as I used to now because of my weight training). I usually run for about 10 +/- clicks a pop, maybe a bit more.

Today I decided I was going to run the equivalent of a marathon. I checked the distance with my car to make sure it was 42 kilo and I ran.

I had attempted this once before when I was working in Japan but only managed to run close to 30 kilo. My ex-girlfriend had managed to run a full marathon so I thought that I to could do it.

I don't really know why I tried it. I think I wanted to test my willpower, the extent of my determination.

Well, I succeeded this time. I've done 250 kilo on my bike before but it was nothing compared to running those 42 km (without months of training). It was the most difficult physical thing I've ever done. The last 2 kilo were excruciating, I could barely lift my legs off the ground and every step took all of my concentration (that and being assaulted by mosquitoes).

So I won't be lifting anything today or tomorrow, I'll just recover. I'll probably head to the store to buy a few things O-Train mentioned.

I'm not saying this to show off or to impress, it's not like I did it in record time. I guess it just shows that when you're really, really determined and focused there's not much you can't do.

[O-Train]

A marathon is a big deal. Congrats. Let me know if you need help figuring out what to buy. I'll feel bad if you spend money on the wrong equipment because small differences can mean buying the completely wrong thing. Are the weights you have at home standard or olympic plates? Have you given any thought to training in a gym? If even just for a little while to get a feel for different equipment. Maybe get a better understanding of weight lifting so you can make a better decision as to what you would like to purchase for your home?

Is your goal just to look a certain way or are you also interested in strength and/or performance of any kind?

[cog]

He wants bigger traps.He expends a lot of energy running and biking.

[Creation]

He wants bigger traps.He expends a lot of energy running and biking.

You're right about cardio but actually I want a full work-out, not just traps. This is why I'm training every single part of my body at the moment.

@O-Train:
Thank you :). As for your questions:

Training in a gym: I don't feel like it right now. The gyms in my hometown are usually small, not very well equipped and crowded (unless you go 6:00 am). I prefer the freedom of using my equipment at home for those reasons.

My equipment: a picture is worth a thousand words. I just went in my basement to take some pictures of my equipment. I also have that thing you stick in the door frame to do pull-ups and such.

http://img40.picoodle.com/i565/freemind/yjef_764_u5vq6.png (http://i.picoodle.com/090ibqug)

http://img40.picoodle.com/i565/freemind/yjef_f37_u5vq6.png (http://i.picoodle.com/ab0ibquh)

http://img40.picoodle.com/i565/freemind/yjef_38e_u5vq6.png (http://i.picoodle.com/541ibqui)

http://img40.picoodle.com/i565/freemind/yjef_b8b_u5vq6.png (http://i.picoodle.com/4f6ibquj)



Is your goal just to look a certain way or are you also interested in strength and/or performance of any kind?
I'd say all of the above apart from performance. Lifting weights makes me relax and I enjoy it. I enjoy feeling the benefits, for instance a stronger back has improved my posture which used to suck. I also seem to handle stress a whole lot better.

There are of course the esthetic advantages which I also greatly appreciate.

In other words, there really are not disadvantages to working out so it's something I have decided to implement in my life.

[cog]

Then you need a cage

[Creation]

I googled ''bodybuilding cage'' on the internet and I couldn't find anything.

Anyways, yesterday I bought a few things at Wallmart including two new dumbells for 20$. I actually should've bought more weights but oh well, I'll buy it next time.

I did a full body workout yesterday because I rested the day before to ''make up'' so to speak.

I didn't work out my legs and back so I'll be doing this today. I'm thinking about making a video with my camera as I've said to get some comments.

[Talo]

This

http://www.luckis.ca/wecs.php?store=luck&action=display&target=TDS+C-92563-W

[Creation]

Oh yeah, that looks awesome. Pretty expensive but certainly useful. I'll browse around, thanks.

[Creation]

I did dead lifting today and I also made a video (three sets of 6-10 if I remember correctly). I'm trying to find a website to upload a video without having to register because I can't get my registration confirmation email from youtube.

[O-Train]

This is my favorite instructional deadlifting video:


http://www.youtube.com/watch?v=1nRRlk6264I

[Creation]

Thanks for the link, O-Train. Anyways, I've finally managed to register an account at dailymotion.

Here's the video of me doing deadlift.

Here is the link: http://www.dailymotion.com/video/xj6g3b_sdc11625

[Creation]

Oh well, I guess I must be doing it right then :).

Yesterday was for resting, work has been pretty hectic. I might work out after dinner tonight (I probably will).

Slept really badly this week which I am disappointed with and diet hasn't been that great either. I'm having a hard time adapting my busy schedule with the whole diet thing 0__o'.

[Creation]

Alright so I did work out yesterday. I'm at 165 lbs in the morning when I weigh myself now (as opposed to 163 when I started) which I find encouraging.

Biceps curls x 18/23/33 x 8
Delts: free weights
Abs (with swiss balls): 10 x 3

My next objective is get loads of information about diet because this is what I suck at right now. I don't mind the physical training but I got to sort this diet thing once and for all.

[cog]

Small meals more often is easier if your schedule is hectic.

[Creation]

Hey guys, just wanted to see that I still work out daily. I built my own ''cage'' (it cost 5$ instead of 300$) and I'll post pictures soon.

Still having trouble finding tasty meals. Let me know what your favorite is.

[Talo]

pizza

[cog]

Hey guys, just wanted to see that I still work out daily. I built my own ''cage'' (it cost 5$ instead of 300$) and I'll post pictures soon.

Still having trouble finding tasty meals. Let me know what your favorite is.
5$,is it made of bamboo?

[Creation]

Haha, no, it's not but it's made of wood.

Here's a picture:
http://img38.picoodle.com/i56q/freemind/dd3h_c84_u5vq6.jpg

It works great actually. I just love doing squats, they're so relaxing, thanks for letting me know about that exercise, I appreciate it. I'm about at 160 lbs doing squats at the moment. I don't know just how low I'm supposed to go however so it might be slightly less.

Anyways I haven't been updating in a while but I train daily with a day of rest every now and then.

Still not getting the right diet though. I don't know why, I'm still resisting change about this aspect of my life.

[cog]

Get one or two of those shake makers at popeyes or something.Take them to work.

[bcaamuscle]

One meal at a time..you could do what I do(only works for single bacholer) and only buy healthy choices and good food. I don't even have a bag of chips in my apartment these days. Diet is the HARDEST part, it is the only thing that actually takes a lifestyle change to get right. You'll have to put in time in the kitchen to cook, do dishes, eat your meals. My favorite snack is sugar free pudding+ 2 scoops protein powder.

Here are the easiest things to prepare(take a sunday and cook):
Brown rice
Chili (ground turkey, chicken, beef)
Whole wheat pasta

There is always one of the three i listed above in my fridge, if I don't cook ahead of time, I will eat like shit. Good luck!

[Creation]

I got one, cog (a mixer).

@bcaamuscle:
Oh I don't mind not eating junk food, I just don't like to eat period :). Sounds good about the pudding, I'll buy some powder and try it, thanks. Good idea on cooking ahead of time, that's an idea. I think I'll just cook a huge batch and eat those all week.

Anyways, time for another picture. I'm about 2 pounds heavier than I used to be and I think it shows.

Before:
http://img40.picoodle.com/i55s/freemind/sjka_d39_u5vq6.png

After:
http://img38.picoodle.com/i56q/freemind/sjc0_f5e_u5vq6.png

[O-Train]

Be careful. I assume no liability for any injury that results from recreational exercise related to any information provided by myself on this website. Make sure you don't overload your squat stands.

[Creation]

Oh I take full responsability for my training, it never crossed my mind for blaming anyone but myself should I injure myself.

[O-Train]

Oh I take full responsability for my training, it never crossed my mind for blaming anyone but myself should I injure myself.

Oh I know. Most people don't plan on getting a lawyer...then shit hits the fan and priorities change quickly. It's not something people should dwell on but it's good to be aware. Looking at the wooden stands in the picture set off some warning bells so like I said, be careful.

[cog]

Can tell you're in insurance now.But I agree they don't look sturdy enough.The top is no good either,heavier weight and you will be struggling to get it in place.

[cog]

Actually I don't like anything about that setup.You would be better off with a 2x4 across the tops with a stop to make sure it doesn't roll,and you need to have room to get in between,that bench is no good there.

[Creation]

Thanks for your concern guys. I'll find a way to make it safer.

[cog]

Have you noticed any increase in your ability to push the big ring?

[Creation]

Sorry, which big ring?

[TopHatPlus]

Hey, you look like you are making some good tracks. I am with bcaa on the food stuff, i run the mental state that if its not in my apartment then i won't eat it. So on gym days i take a shake before and after the gym, which consist of 2-3 frozen strawberries, 2 scoops before 3 after the gym of protein powder (i use perfect nutritions, Perfect whey which is 28 grams of protein per 35g scoop, vanilla flavour) and like 1/2 - 3/4 of a cup of natrel 2% milk. They are rich, flavourful, and i use a magic bullet as my mixer so there frothy and pretty awesome. I get over 160 grams of protein per workout day and probably 100 on non workout days.

As for your stand >_< haha yikes it has me very nervous, I would recommend spending a few more $$ on some lumber and build is very strong!

Keep up the hard work!