A Thread of my progression

[snowman]

Hey guys,

I'm new to the site and I wanted a good way to track my progression while getting some feedback/constructive criticism/tips. I figure I'll post some pics throughout my progression. I'm 5' 11", and have a starting weight of 215 lbs.

First question is how do I post a photo? Any help is greatly appreciated!

[ironwill]

go down a bit further on reply page and click manage attachments, then it will give you some blocks that say browse beside them, click on browse and load pic...
look forward to seeing your log...good stuff..

[snowman]

Thanks ironwill.

Well...here is my starting front photo. I can't find any of the other shots (rear, side, bicep flex) that I took.

Stats: Height 5' 11" Weight 215lbs

[Avitoholis]

Hey snowman, welcome to a fellow nova scotian. So what are your goals (short/long term)?

[ironwill]

you have a good frame dude.....you came to the right place, some good folks on here that have a good eye, and good insight to what one needs to do to progress steadily...Look forward to watching your progression....just do not give up, no matter what.....Even if you have a bad week, or fall off the wagon, get back on and drive it home bro....:)
Good times....

[GYMBRAT]

as iw said, giver shit, don't give up and your goals will come true... good luck and enjoy the wealth of great info bro!

[declan]

With hard work and dedication you will attain your goals for sure bro.

[snowman]

My short term goals are to lose the bit of a tire I've got on the go and to cut weight down to 205, although I'm not really sure what my final target weight will be. I started out at 215 (as in the picture above). I'm now 3 and a half weeks in and I havn't lost much weight as I'm now 213 but I have gained a decent amount in muscle mass. My arms have grown about an inch from 15 1/4" to 16 1/4", my legs are starting to define much more and am starting to see a little more definition in my upper back and a really strong difference in my shoulders. I would be about 6 months in if I hadn't fractured my wrist....I lost a lot of strength during that period.

[snowman]

This is definitly the place to be for some encouragement.....I'm serious about my goals and my buddies who I work out with are always slacking when we go to the gym and really bring a downer to my workout. This will definitly keep me motivated!

[the-vanilla-gorilla]

good base!!!!


TVG

[Mister T 72]

This is definitly the place to be for some encouragement.....I'm serious about my goals and my buddies who I work out with are always slacking when we go to the gym and really bring a downer to my workout. This will definitly keep me motivated!

Do your best to resist falling into your friends "rut" at the gym !!
If you have to,do your own thing and stay focused.Train hard...and go EAT !!

[hommes]

you'll get the help you need here, just got to ask.

[spankmonkey]

Do your best to resist falling into your friends "rut" at the gym !!
If you have to,do your own thing and stay focused.Train hard...and go EAT !!

X2
Welcome aboard and if the bross are not into it you made need to drop them and train on your own. Stay the course and keep on trucking you will reap the rewards.

[snowman]

Hey everyone,

It's been awhile since I first posted my goals and starting point (June 2009). Currently I am 195 lbs (5' 11") with a little bit of beer gut still clinging to me (the hardest to lose it seems). I've lost 20 pounds in the past 4 months with a lot of hard work in the gym and in the kitchen. I'm looking to be lean and musclular but not overly big. I am currently on a workout routine that I love and that I am getting results from (slowly but surely) but I'm not sure I am supplementing properly to get the most out of what I put in at the gym.

Currently, this is what I am taking (and when I am taking it):

Breakfast (6 am)
1/2 scoop IsoXP Whey Protein Isolate (contains the following):
Protein 25 g
L-Alanine 2250 mg
L-Aginine 1050 mg
L-Aspartic Acid 5100mg
L-Cysteine 1200mg
L-Glutamine 8450 mg
L-Glycene 750 mg
L-Histidine 800mg
L-Isoleucine 3100 mg
L-Leucine 5450 mg
L-Lysene 5400 mg
L-Methionine 1150 mg
L-Phenylalanine 1450 mg
L-Proline 2800 mg
L-Serine 2200 mg
L-Threonine 3450 mg
L-Tryptophan 850 mg
L-Tyrosine 1450 mg
L-Valine 2800 mg

Post Workout (8:30 am)
1/2 scoop IsoXP Protein (see above)

Mid Morning Snack (10:30 am), Lunch (12:30 pm), Mid Afternoon Snack (3:00 pm), Supper (6 pm)
No Supplements

1 hour before Bed
1 scoop Rivalus Promasil Sustained Release Protein (contains 20 g protein, not sure of the amino acid breakdown)

The only time I differ from the previous schedule is if I go to the gym after work instead of before (more and more lately with my schedule as of late). If this is the case, the following changes

Breakfast
1 scoop Rivalus Promasil Protein

Pre-Workout
1/2 scoop IsoXP Protein

Post-Workout
1/2 scoop Iso XP Protein

Everything else remains the same.

I'm not taking any creatine right now but am considering it. What type of creatine is best for the results I'm looking for (Mono, Ethyl-Ester, etc?). I don't really want to hold any water and I've heard that monohydrate is famous for that. Exactly how much Creatine and Aminos should I be consuming per day? As you can see from the list of aminos my protein provides, should I be adding any extras? From what I eat, I believe that I am adding a good amount of extra protein to my diet to fulfill my needs.

I've also been considering adding a post workout recovery mix to my supplementation (looking at CMI BIG XL or BSN Cellmass as neither add many extra calories to my diet).

Any suggestions and feedback would be great!

Thanks!

[L3]

1/2 scoop protein isnt enough, aim for 50 grams protein per meal.

creatine, monohydrate is the best bang for your buck. but i like ethyl ester when i feel like wasting $$, it gave me streght increase without the bloat.. but everyone is different.

no need for post workout recovery matrix, invest that cash into more whey.

post your diet too...most important for fat loss :)

[snowman]

Thanks L3. I am getting around 50g of protein per meal but the 1/2 scoop of isoxp that I am adding before and after my workout is just extra supplements.

The thing about posting my diet is that I don't have a regular meal plan. I eat all kinds of different things that change from day to day, week to week, etc. I'm thankful that I have the ability to cook half decently!

I am eating for my target body weight but I am confused as to whether I should be eating more as I am active every day of the week. I have been looking at it like this (from information that I am kind of skeptical about):

Target body weight = 185 lbs
(Here's the part I'm looking for help on as I am a little confused as to what is best)
I've heard that if you work out for roughly 3 hours/week you should multiply your target body weight by 10 and that will be your daily calorie intake goal.
Target daily calorie intake = 185lbs x 10 = 1850 cal
Protein per day target = 1g/lb of body weight = 185g protein (4 cal/g Protein = 760 cal)
Fat per day target = .5g/lb of body weight = 93g fat (9 cal/g Fat = 837 cal)
Carbs per day target = remaining calories after protein and fat = 1850 - 760-837 = 223 calories = 223 cal/4 = 56g carbs per day

This doesn't seem right to me. I need more fat than protein and carbs? What I've also been told is that if I am working out more than 3 hours per week, add 1 to the x10 multiplier for each hour extra. I am in the gym for about 7 hours per week (about an hour and a half a day). Plus I play hockey every sunday for an hour and a half. If this is the case (according to the info I have received), I should be eating 185 lbs x 15.5 = 2868 calories per day. This seems a little high to me. I've changed my diet and lost 20 lbs (40 lbs total in the past 2 years) but the last 10 pounds are the hardest.

[L3]

You're over thinking it. Forget what you heard, check out this diet (http://www.canadabodybuilding.com/forums/showthread.php?t=4487) and read the feedback... it works.

[snowman]

I have heard about Ketotonic diets before and have looked into them but I'm not really interested in cutting many carbs. I am eating for overall health and fitness, not just to get big. I only eat good carbs (complex carbs, 25-30g fiber per day, etc.) No refined carbs are in my diet and I do very well at staying true to that (other than a cheat meal). Thanks for the info though L3...I appreciate all the help!