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Breaking the Mold of Mediocrity

Discussion in 'Fitness Journals' started by Cube Dweller, Jan 7, 2013.

  1. Cube Dweller

    Cube Dweller Active Member

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    Hi everyone. I am a long time lurker on JSF, and decided to finally start posting a journal here for motivation. A little about me...

    Beginning Stats
    name: Andy
    age: 34
    height: 5'9"
    weight: 164
    waist: 33"
    bf%: 15-20%

    IMG_1730.jpg

    A brief history of me. I have always been very active. Working out and eating healthy have never been a problem for me. However, I've never really stayed consistent enough to get where I truly want to be. I was 135 when I graduated high school. Up to 165 my freshman year with roughly the same composition I have right now. My weight has fluctuated very little over the past 15 years, even through times of being more in shape or completely out of shape. For the last 5 years, I have done strength training on and off. My biggest hobby for the last 5 years has been wakeboarding, and I am pretty much in the advanced level now. Mostly just strength training for performance and injury prevention in wakeboarding. Now, I actually want a more specific goal of looking good. I will probably be doing much less wakeboarding, as it is very taxing on your finances and your cartilage. I've always just looked "kind of ok". When I'm a bit on the lean side, I get a lot of compliments, but I've never got down to single digit bf and looked like I want to look. The reason for this is that I've never been 100% consistent with my diet, and most of us know this is key. My main focus here will be to establish and maintain good cooking and eating habits. This includes keeping up with the dishes, keeping groceries stocked up, and cooking.

    I have kept up with John's daily blogs for some years now. I come here for inspiration. I've never really been as disciplined or as lean as I want to be. I want to spend some time updating my journal and checking up on others for the main purpose of keeping myself focused and motivated.

    My mediocre discipline has resulted in a mediocre physique. It's time for a change in the way I do things, if I want to finally get some different results. My new journey begins today, and I'm very excited to finally look the way I want to. Any and all encouragement or constructive criticism is welcome. Watch me break the mold!
     
    #1 Cube Dweller, Jan 7, 2013
    Last edited: Jan 7, 2013
  2. Cube Dweller

    Cube Dweller Active Member

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    My Goals
    1. Break personal records on squat, dead, bench, and military press by early March
    2. Cut down to 9% body fat before Memorial Day

    This is week 5 of a 12 week strength program (Madcow 5x5). It is very similar to the program I ran 2 years ago, which set all my current records.

    squat/dead/bench/press
    previous: 245/275/185/125
    goal: 250/315/205/135

    I have all my weights for current program in an excel sheet. All I will need to do to achieve goal #1 is keep on the same track I'm on right now, as I have been 100% committed to not missing a workout for 3 months now.

    Goal #2 will be more of a challenge because this involves changing my behavior and my lifestyle (cooking and eating!). I have calipers, but I cannot get repeatable results. I'm pretty sure I'm between 15-20% though. Each Sunday I will do picture, waist, weight, but probably not bf%. I will need to just estimate by these and eventually go get a professional measurement done for absolute closure on my goal.

    It might not take till the end of May to get 9% bf, but I want to be very conservative about how fast I try to cut fat as not to lose strength and muscle mass. (because I don't have a lot to spare!). I'm curious if I might even gain a bit of muscle while cutting since I'm at a beginner level and coming off a crappy diet.

    By Summer I will be leaner and stronger than I've ever been.
     
  3. Cube Dweller

    Cube Dweller Active Member

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    Training

    Bill Starr Madcow 5x5 strength program. This is the only part of my training that is structured and strict. This will continue until early March, then I will change to something else. I guess a higher volume bodybuilding type split that will help me maintain muscle while cutting fat.

    Monday:
    squat 5,5,5,5,5
    bench 5,5,5,5,5
    row 5,5,5,5,5

    ab ripper X (P90x workout)

    Wednesday:
    squat 5,5,5,5 (light)
    military press 5,5,5,5
    deadlift 5,5,5,5

    pullups
    ab wheel

    Friday:
    squat 5,5,5,5,3,8
    bench 5,5,5,5,3,8
    row 5,5,5,5,3,8

    dips
    curls
    skull crushers

    I do really light warm up before lifting, and I do warm up stretching/sets on all of the big lifts. After I lift I do stretching and foam rolling. I have every intention to do these on my off days too, but haven't done it yet.


    I've also been playing disc golf a couple times a week. It is just for fun, but you end up hiking at least a couple miles, so it's burning a bit of calories. My arm is used to throwing; so far it doesn't affect my lifting.

    I don't plan on doing any cardio right now, but I may add this in later if I need to. I'm allowing myself flexibility on everything except finishing the strength program.
     
  4. Cube Dweller

    Cube Dweller Active Member

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    Diet

    Diet is my main focus and reason for starting this journal. What I want is to establish the habit of preparing all my food out of my own kitchen and tracking what I eat.

    Hard rules:
    1. Mon-Sat every meal comes out of my kitchen
    2. I log what I eat


    Everything else is negotiable. I plan to start at maintenance calories for me (2400) and adjust from there. 40/40/20 type ratio I guess. These things will be dialed in over time. I've got the 'Lose It' app on my phone for now I will try to use for tracking what I eat. This will be a work in progress, so let's just get started and see what happens :eat:
     
  5. Cube Dweller

    Cube Dweller Active Member

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    Day 1

    Off to a stumbling start after not sleeping a big portion of the night. No worries, we are ready for these setbacks.

    meal 1
    coffee
    1 egg
    5 egg whites
    2 slices whole wheat bread
    3 pc bacon
    1/4 cheddar cheese
    cup of milk
    multi vit

    meal 2
    1/4 cup almonds

    ------
    pre W/O - sugar free Monster

    squat - 85 x 5; 115 x 5; 145 x 5; 175 x 5; 205 x 5
    bench - 70 x 5; 95 x 5; 120 x 5; 145 x 5; 170 x 5
    row - 50 x 5; 70 x 5; 95 x 5; 115 x 5; 135 x 5
    ab ripper X
    stretching and foam rolling
    -------

    meal 3
    Clif Builder's Bar

    meal 4 (I had some catching up to do)
    whole rotisserie chicken (didn't quite finish and didn't eat skin)
    2 cups brown rice

    2600 cal

    fat: 112g 38%
    carb: 172g 26%
    prot: 237g 36%
     
  6. Cube Dweller

    Cube Dweller Active Member

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    Day 2

    meal 1: eggs, bacon, oatmeal

    **Disc Golf - 30 holes** (somehow dodged the rain :cool:)

    meal 2: protein bar, apple, almonds (snacked while playing)

    meal 3: tilapia, brown rice, spinach salad

    meal 4: stir fry (chicken breast, veggies, brown rice)

    totals

    2449 cal
    fat 69g 24%
    carb 267g 42%
    prot 219g 34%
     
  7. leftyx

    leftyx Senior Member

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    Great job. Now all you have to do is mutiply that by 100 days.
     
  8. Cube Dweller

    Cube Dweller Active Member

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    Thanks! Seems simple enough, but I know my turning point will be the 3 or 4 week mark when my new habits feel more like a boring routine and less like a new adventure.
     
  9. Whoracle

    Whoracle Well-Known Member

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    Off to a good start so far keep it up
     
  10. leftyx

    leftyx Senior Member

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    Hang in there. I see you're thinking ahead. That's good.

    Sent from my Nexus 7 using Tapatalk HD
     
  11. Cube Dweller

    Cube Dweller Active Member

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    Thanks!!

    Yeah, because I've had that problem before :o
     
  12. Cube Dweller

    Cube Dweller Active Member

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    Day 3

    meal 1: eggs, bacon, toast

    **60 minute yin yoga for the spine**

    meal 2: stir fry (chicken, veggies, rice)

    meal 3: tuna sandwich

    **weightlifting**
    squat - 85 x 5; 115 x 5; 145 x 5; 145 x 5
    press - 65 x 5; 80 x 5; 100 x 5; 115 x 5
    dead - 145 x 5; 185 x 5; 225 x 5; 265 x 5
    pullups - bw x 8 x 3
    ab wheel - bw x 4 x 3

    meal 4: protein shake (oats, whey)

    meal 5: peanut butter, milk

    totals

    2410 cal
    fat 62g 23%
    carb 234g 39%
    prot 226g 38%

    My supplements arrived today! :claphigh: I made myself keep it simple and mainly just needed the whey, which I consider food not a supplement. I ordered Optimum Nutrition Whey and Cellucor C4 pre workout. I know the pre workout isn't really essential; I'm just looking for improvement and cost savings from my usual... a Monster or Rockstar energy drink before lifting weights. Other than these, the only thing I'm taking is a multi vitamin.
     
  13. digitalnebula

    digitalnebula Plagiarist

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    Freaking awesome name....

    I have been a cube dweller for a large part of my career...:nod:

    --

    I did almost the identical program you are doing several years back...:nod:
    I was bulking by doing 5x5 compounds and eating a 20%'ish surplus.....

    OMG did it work....lifetime highs in every lift and didn't get much over 12% BF....
    The hardest part for me was ramming down 3200 cals a day....I got to where I hated solid food and was relying on Mass Maker a lot...:lol:
    But if you want to get big and strong, you are on the right program!

    Good luck man, you are off to a good start.
     
    #13 digitalnebula, Jan 10, 2013
    Last edited: Jan 10, 2013
  14. Cube Dweller

    Cube Dweller Active Member

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    Day 4

    meal 1: eggs, bacon, toast
    meal 2: protein shake (whey/oats)
    meal 3: protein bar
    meal 4: spaghetti (extra lean beef/whole wheat pasta)
    meal 5: whey, peanut butter

    totals

    2403 cal

    fat 65g 24%
    carb 212g 35%
    prot 240g 40%

    I did one of those market research things for cash today. Kind of threw off my routine, but it worked out good since today wasn't a training day.


    Thanks and Howdy! Yeah, I'm really enjoying the program. Doing the heavy compound lifts is so much fun :D

    I couldn't imagine eating 3200 cals a day. I already feel like I'm stuffing myself
     
  15. Cube Dweller

    Cube Dweller Active Member

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    Day 5

    meal 1: eggs, toast, bacon
    meal 2: apple, almonds, protein bar
    meal 3: whey, oats, peanut butter
    meal 4: chicken, veggies, rice

    totals

    2515 cal

    fat 75g 27%
    carb 256g 41%
    prot 207g 33%

    ** disc golf - 18 holes ** (before weights)

    ** :bb: **
    squat - 85 x 5; 115 x 5; 145 x 5; 175 x 5; 215 x 3; 145 x 8
    bench - 70 x 5; 95 x 5; 120 x 5; 145 x 5; 175 x 3; 120 x 8
    row - 50 x 5; 70 x 5; 95 x 5; 115 x 5; 135 x 3; 95 x 8
    dips - 25 x 5 x 3
    curls - 65 x 8 x 3
    skull crushers - 60 x 8 x 3

    What a day! I had two firsts. First, I got stood up on a job interview that I drove over an hour in traffic to get to. Second, I got my first ever ACE in disc golf!!! (that's a hole in one) :nod: :claphigh:

    With all the work I did, I'm not worried about the calories being a bit higher. I found out the hard way that 2 scoops of the C4 pre workout is a bit tough on my stomach. Something tells me this isn't very healthy; I might look for an alternative after I use it up.
     
  16. macdiver

    macdiver Well-Known Member
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    I am always amazed at how easily I can break 3000 calories without trying. Usually a nice dinner at a restaurant with dessert and boom 3200 without counting the wine. Fortunately I only do that 1 - 2 times a month. At home I can limit myself better.
     
  17. Cube Dweller

    Cube Dweller Active Member

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    Day 6

    meal 1: eggs, oatmeal
    meal 2: protein bar
    meal 3: extra lean beef, whole wheat pasta
    meal 4: tilapia, whole wheat pasta, carrots
    meal 5: Pint of Michelob Ultra, 10 crackers :o

    totals

    2433 cals

    fat 66g 25%
    carb 239g 41%
    prot 195g 34%

    ** disc golf - got in another 18 holes and got a little wet

    Yeah, after I thought about it for awhile, I realized I could probably eat 3200 worth of pizza in one sitting. I can limit myself better at home too. That's why I decided to commit to eating only food from my kitchen 6 days out of the week :nod:
     
  18. Cube Dweller

    Cube Dweller Active Member

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    Day 7

    meal 1: breakfast sandwich, hash, oatmeal (McDonald's)
    meal 2: 1/2 of a Hot & Ready pizza from Little Ceasar's
    meal 3: tuna sandwich
    meal 4: whey, milk

    totals

    2606 cals

    fat 97g 34%
    carb 254g 40%
    prot 170g 26%

    ** disc golf - 18 holes **


    Week 1 Recap

    daily averages:

    2477 cals

    fat 77g 28%
    carb 233g 38%
    prot 213g 34%

    The good... I stuck to my 2 hard rules 100%. I didn't miss any workout and I made all my attempted lifts. My macros were fairly on target most days, to my surprise.

    The bad... Not enough dead animal flesh consumption! I depended on protein bars too much. I didn't stretch enough and had some pains at the end of the week. A little overboard with the freedom on Sunday :o

    The results...

    weight: 161 (-3)
    waist: 32.75 (-.25)

    Adjustments... I stocked the fridge with more meat. Going to try some new recipes this week. Might work in more stretching or yoga. Probably no disc golf during the week, so I will try to limit protein bars. I think the weight loss is from initial loss of bloat/water weight. I won't be surprised if my weight stays the same awhile now. For now, I don't intend to change up calories or macros.
     
  19. Cube Dweller

    Cube Dweller Active Member

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    Day 8

    meal 1: eggs, toast
    meal 2: whey, oats, peanut butter, flax
    meal 3: whey, oats, peanut butter, flax
    meal 4: tilapia, brown rice
    meal 5: protein bar... oh well

    totals

    2377 cals

    fat 59g 22%
    carb 232g 39%
    prot 236g 39%

    ** :bb: **

    squat - 85 x 5; 115 x 5; 150 x 5; 180 x 5; 215 x 5
    bench - 70 x 5; 95 x 5; 120 x 5; 145 x 5; 175 x 5
    row - 55 x 5; 70 x 5; 95 x 5; 115 x 5; 135 x 5

    ab ripper x
     
  20. Cube Dweller

    Cube Dweller Active Member

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    Day 9

    meal 1: eggs, oatmeal
    meal 2: whey, oats, peanut butter
    meal 3: petite sirloin steak, sweet potato
    meal 4: chicken breast, brown rice

    totals

    2402 cals

    fat 72g 27%
    carb 210g 35%
    prot 230g 38%

    I did some grilling today; now I've still got another steak and 5 chicken breasts ready to heat up :eat:
     

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