Front Double Bicep
Back Double Bicep
^^Pretty catchy huh?
Well I am going to be starting a log so I can really focus on all aspects of lifting and keep better track of my progress. I really need to record what I'm doing so I can fix my mistakes and learn from them
Heres the plan:: GOAL TO BE MET BY October 1st, 2007
-Add 10 lbs of muscle
-Get BF under 12%
-Lose the Obliques and get a Six-Pack
I really am sick of my genetics and current body status and Im going to be kicking it into high gear and really push myself to see what I've got in the next couple of months
Monday Biceps and Triceps
Tuesday 20 mintue run
Wednesday Back and Shoulders
Thursday 20 minute run
Friday Chest and Legs
I do abs every week but never have a set day.
I stick with compound excerices and intense cardio sessions.
Sets and reps look like--
5-7 sets per body part with a warmup set, moderate set and and 1-2 heavy sets. I only do 2 exercises per body part.
I try to eat healthy but im still young and try to enjoy my life and not revolve around healthy foods 24/7
Caloires between 2400-2700
Carbs between 250-300 grams
Fat between 25-40 grams
Protien between 250-300 grams
Protien sources are Chicken Breast, Tuna, Turkey and Whey
Carb sources are Pasta and lots of it
I try to drink around 100oz a day and ATTEMPT to get 8 hours of sleep. Its hard being a kid =P
Sex: yes plz MALE
BF %: ~15%
body type: umm really dont know
Previously Consumed Supplements
Six Star Protein
Six Star Creatine
Six Star NO
MHP Probolic 12 Hour-SR
Body Fortress NOS
The Underlined supplements in Bold are what I am taking now. Although, I have less then a week supply on all of them except the protien.
I also have some samples of Purple Wrath and what not that I will use for cardio.
But WAIT! Theres more!
Im awaiting a shipment of supplements by next week which includes:::
MHP L-Glutamine 12 Hour-SR
Cytosport Complete Whey Protien
Ulitimate Nutrition Kre-Akalyn
Controlled Labs Green Bulge
Controlled Labs White Flood
Now my lifting routine and running schedule and supplement dosing is normally the same. I try to keep it the same but like to experiment every so often
So I will keep a detailed log of what I eat, how I trained and when I took my supplements.
I will post some pictures within a couple days or so.
Please feel the need to critize ANYTHING becuase I know I need some help still.
Front Double Bicep
Back Double Bicep
Now of course, My form on this poses aren't great, i have no tan, and these pictures are in low quality. Im just trying to show what Im working with. But this is good, becuase when I take my "After pictures", I will see the difference when I'm tan, good form, and high resoulation pictures.
Do you guys know of any good sunless tanning products?
Also please crituqe my form!
Well right now I have 3 Target Body Parts that I would like to improve:
1) Abdominal Core- I would really like to shrink the obliques and strengthen the overall core.
2) Chest- I still have a lot of BF on me so i would like to tone up the chest and give it more of a hard, defined look.
3) Triceps- Stronger and Bigger Triceps would be my last body part that needs improvment. I never really work them hard enough so I would really like to change that. Adding weight to my lifts is a big goal for me as well.
Raise Lift Totals
I need to focus on raising 3 MAX Pr's on the following lifts:::
1) Barbell Bench Press- Back in the winter, I was putting up 185 about 5 times. Now i can barley do 180. With being a baseball player, I really didnt have the time or energy to bench. I would like to increase my bench back up to 225 pounds.
2) Split-Leg Deadlift- This has never been a strong lift for me so I would really like to improve on this lift. Right now, I am putting up 335lbs, 2 times. Thats not good for me so I would like to be deadlifting 375lbs x 2 times by my deadline.
3) Squat- Never really have been squatting enough the past year so I am also going to be focusing on this specific lift. I would like to raise my 295 PR X1, to 340 lbs.
Woke Up at 7:00 A.M.
7:30 4oz of Patsa and Protein Shake
8:00 1 Leviathan Pill (Sample)
WORKOUT-Cardio Session START- 8:45 FINISH- 9:30
5 min warmup. Stretched. Then ran a mile ~7:19. Took 5 minute break (walked 1/4 mile)
Ran another 1 1/4 miles ~12 mins?
15 minute cooldown.
Never really run much but I need to speed up my metabolism
9:50 Protein Shake
12:00 Turkey on Wheat with Salad
1:30 1 Leviathan Pill (Sample)
From 3-9 went to a cookout.
In that span had a couple of hamburgers, some gatorade and a few cup cakes.
But then I swam for an hour, and played bball for an hour as well.
11:00 pm Cassein Protein Shake and 3 grams L-Glutamine
Notes: The weekends are what really are tough to stay on track for dieting but I dont have many cookouts. So I'll survive.
Also, I am considering adding some Leviathan to my supplemenmt arsenal becuase of its effects it had on my cardio session today.
I am Also thinking about cycling carbs. Sounds like it works for people so I want to give it a try.
This has got to be a typo, right?Lower BF to 17%
BTW, killer tan lines, bro.
Hmm, all I meant was that I don't think there's any way you're at 23% BF right now. I'm not the best at guessing body fat, but I don't even think your over 17% BF right now based on your pics. Looks much lower to me.
I know what you mean know. I thought the same thing when my doctor told me that. I was thinking you calling me fat? They "estimated without BF caliper though. The did some weird math but I thought 23% was much to high. I will try to measure it ASAP.
I am flexing my abs in both pictures though. I have more of a gut then ppl would thing. maybe thats why its high? I really dont know much in terms of Body Fat at all
you look like you only have fat in your love handles. i'd guess somewhere around 10-12%, not 23%
I agree, theres no way your 23%, not even close.
If you want my advice(take it or leave it) you have a decent foundation to build onto, keep doing your abs, your cardio runs, and all that you do, eat 3000 calories a day, and make sure to incorporate the following(if your not already):
Widegrip pullups(not chinups)
Closegrip Bench press(triceps/arm day)
Straight Barbell curls
Military press(front only)
Incline dumbell or Barbell press
It will be interesting to see your progess.
#1 Your doctor is a moron.
#2 You have a great "foundation" at 15 years old, so pat yourself on the back about that.
# 3 15lbs of LBM in just under 2 months is a lofty goal, even for a 15 year old..
Still, with motivation you will most certainly progress.
If you are trying to gain muscle, drop the intense cardio, as you put it. Low intensity would suit your needs for a recomp.
I just want to reiterate that these goals are very lofty.. Monster gains with lowered bodyfat is basically what most people strive for.. the hard-to-obtain uber recomp.... and they certainly don't do it in a matter of months.
2) Thanks man!
3) Yea that was a lil to much. Im down to 10 which still is a challenge
What I am trying to is speed metabolism to burn fat, but also add more calories to burn. It is in this e_book i bought from "Shawn LeBrun"
Well im gonna push myself and learn in the next 2 months. I understand 100% though and I appreciate your input!
In case you guys wanted to know, here are the lifts that I choose from every week. I only choose 2 per bodypart per week. Maybe 3 if I am targeting the Abs
Bicep- EZ Bar Curls, BB Curls, DB Curls, Hammers
Tricep- Skull Crushers, Dips (variations), Close Grip Bench, and Reverse Grip Bench.
Shoulder- Miliatry Presses, Overhead Press, DB side laterals and DB Overhead Presses
Chest- Flat, In. Dec. BB Press,Flat, In. Dec. DB Press, and Dips
Leg- Squat, Leg Press, Leg Curl and Leg Extension
Back- Deadlifts, pullups, DB Rows, and BB Rows
Abs- Hanging Leg Raises, various weighted crunches, cable crucnhes, and incline declined weight crunches.
BF %: ~23%?!?!?!?!?!
Perhaps your MD is anorexic...