1. JSF is shutting down soon. Please see this page for details.
    Dismiss Notice

Droopy's "Even a computer nerd can do it!" Journal

Discussion in 'Fitness Journals' started by droopy172, Oct 19, 2006.

  1. droopy172

    droopy172 Active Member

    Joined:
    Sep 27, 2006
    Messages:
    579
    Likes Received:
    0
    Hello everyone I decided to start a journal and track my progress. I have never done one of these before never had a chance to I guess. Anyhow, first FYI I don't look like the stereotypical computer nerd with big glasses, pocket protector, shortsleeved button down shirts, and pants up to my chest LOL. I'm just a plain guy that loves computers and technology if you have any computer problems ask me :)

    I'm 25 years old and my goal is to be not huge but large muscular guy (200lbs with 10-11% bf).

    I am currently at 161 lbs with 11% bf and coming towards the end of my cutting cycle. I started off at 185 lbs with a big beer gut but always had a skinny build. I worked out hardcore for a year then stopped then started again March of 06 because I wanted to get rid of the gut before my Eurotrip in August. I was eating 1800 calories with basically doing a Max-OT workout plan and HIIT and got down to 167 with 14% BF. Took the month off in Europe and basically ate whatever that was different there and boy EVERYTHING is different there. BTW I went to France and Italy the food is SUPERB there! Also, with all that walking done over there I really didn't gain as much fat as i thought I would considering I ate a lot of cheese, pizza, pasta, wine, and coffee. Oh and get this while there I rarely saw any overweight people! I found that amazing.

    I came back and got back on my cutting routine in September and someone mentioned that I was not eating enough because my assumption was multiply your weight by 15 then subtract 500 and that should be your calorie deficit intake. So I was eating roughly 1900-2000 calories or so. I noticed I plateaued mid Sept and uped my calories 2200-2300 and I started to shed more fat as well as my strength going up. I believe I hit another plateau but at 161 with 11% it doesn't look too bad and I kinda don't like how skinny i'm looking, so i'm going to see if I can shed it to 10% or 9% within the next week take a break and start my bulking cycle!!!! I will post my workout plan and diet plan when I get home since I wrote this at work (its slow today).
     
  2. iceweaselsarecool

    iceweaselsarecool Well-Known Member

    Joined:
    Mar 16, 2006
    Messages:
    4,459
    Likes Received:
    3
    Hey, man, sounds like you're doing good things. I'm looking forward to seeing how your bulk goes!
     
  3. Jedi

    Jedi Well-Known Member

    Joined:
    Jun 4, 2006
    Messages:
    5,655
    Likes Received:
    5

    Glad you especially enjoyed France and Italy, also two of my favourite nations :) well done on cut so far ; Have you posted any pictures in the media gallery yet ?
     
  4. droopy172

    droopy172 Active Member

    Joined:
    Sep 27, 2006
    Messages:
    579
    Likes Received:
    0
    Hey I noticed your location is Nice, France, fun place! Lots of bars and clubs, the casino, the beach, and the nightlife is awesome. LIttle on the expensive side but none the less the people were more friendly then the people in Paris.
     
  5. droopy172

    droopy172 Active Member

    Joined:
    Sep 27, 2006
    Messages:
    579
    Likes Received:
    0
    I haven't posted any pics yet cuz my digital camera got stolen but here's my workout plan and diet.

    Here is what I did before my Eurotrip:

    Sunday: 3X6 DB Bench, 2x6 DB Incline, 3x6 Shoulder Press, 3x6 Rows, 2x6 Pulldowns, 2x6 lying tricep extension (with supersets), 2x6 BB Curls (with supersets)

    Tuesday: 4x6 Squats, 2x6 leg press, 4x6 leg curls, 4x6 standing calf raises

    Thursday: Repeat Sunday but with 10-12 reps and 60% of 1RM

    Cardio: Monday, Wednesday, Friday all HIIT

    Here is the diet....

    Breakfast: 9am
    1 Cup Skim Milk
    MorningStar Breakfast Patties
    Regular Instant Oatmeal (Quaker)
    1 Egg white
    1 Egg white
    Glucosamine Chondroitin MSM
    MultiVitamin

    Lunch: 12pm
    Salad 4 cups
    4 oz of Chicken Breast
    1 Tbsp Olive Oil
    1 Egg
    1 Egg
    2 Fish oil caps

    Snack: 3pm
    Smoke Almonds 1/4 Cup
    3 Fish oil caps
    Glucosamine Chondroitin MSM

    Snack: (Preworkout) 5:30pm
    Tuna
    Wheat Bread
    Wheat Bread

    PostWorkout: 7pm
    1 1/2 Cup of Gatorade
    1 Nitrean
    1 Nitrean

    Dinner: 8pm
    Salad 4 cups
    4 oz of Chicken Breast
    1/2 Cup of Brown Rice

    Snack: 11pm
    3 Fish oil caps
    1 Tbsp Olive Oil
    Tyson chicken strips
    1 tbsp Smart Balance Peanut Butter
    Glucosamine Chondroitin MSM

    Calories: 2273 Carbs: 150 Protein: 226.2 Fat: 85.25


    I don't really eat the samething everyday I switch it up every now and then like for instance i'll change the order depending if its a non-workout day or not, less carbs on cardio days, add fruit, or salmon instead of tuna etc. I basically follow this principal especially when I haven't gone to the market in a while or i'm low on funds.

    My workout plan AFTER Europe:

    Sunday: 3x8 BB Bench, 2x8 DB Incline, Dips, 3x8 Military, 2x8 Skull Crushers (superset), 2x8 BB Curls (Superset)

    Tuesday: 4x8 Full Squats, 2x8 Leg press or leg extension, 4x8 One leg curl, 4x8 sitting Calf Raises

    Thursday: 3x8 Dead Lift, 3x8 Pendelay, WideGrip pullups, Closegrip pullups, 2x8 BB Curls, 2x8 Hammer Curls

    Cardio: Monday, Wednesday, Friday, Saturday all low intensity for 30-40min.

    I stuck to pretty much the same diet after Europe except I added a little bit more fat and reduced carbs a little but all around pretty much the same diet. Also, I kinda liked the full body workout better the week long rest felt like it was too long and I always felt weaker then the week before.

    Here are the stats on lifting:
    Bench: 6 Reps 165lbs 8 Reps 150lbs
    Squats: 6 Reps at 225 lbs
    Full Squats: 8 Reps at 165 lbs
    Deadlift: 8 Reps at 225 lbs
    Military: 8 Reps at 75 lbs

    Please feel free to make comments and such as i'm always trying to improve my diet and workout plans.
     
    #5 droopy172, Oct 20, 2006
    Last edited: Oct 20, 2006
  6. droopy172

    droopy172 Active Member

    Joined:
    Sep 27, 2006
    Messages:
    579
    Likes Received:
    0
    So I did my back workout boy did it take a lot out of me but it felt like an awesome workout. The dead lifts felt a little bit easier then usual even though I added an extra 5 lbs plus it was easy to grip. I was reading on a post saying only use straps if your not doing any type of grip training. I used to always use straps for all my pulling type workouts. I guess my grip never really got stronger and that used to make my back workouts more difficult and not able to do as much weight as I wanted. I reached the 10 percent fat region and debating if I should start my bulking cycle a little early hmmm.......
     
    #6 droopy172, Oct 21, 2006
    Last edited: Oct 23, 2006
  7. droopy172

    droopy172 Active Member

    Joined:
    Sep 27, 2006
    Messages:
    579
    Likes Received:
    0
    I decided to stay on schedule and do one more week of cutting i'm really looking forward to bulking cuz I feel kinda small now although this is the strongest I ever got. I did my chest, shoulders and tricep routine on Sunday and for some reason I felt super weak. Everytime I do bench press I feel like I can't do it. That seems to be my weak spot. All my other exercises I moved up another 5 lbs in weight and I finally did dips unassisted!!!! Woo hoo. My arms are getting larger but it seems like my biceps aren't developing at all. Anyone have any suggestions on working out your biceps? Maybe my form is wrong.
     
  8. droopy172

    droopy172 Active Member

    Joined:
    Sep 27, 2006
    Messages:
    579
    Likes Received:
    0
    Well did my leg workout yesterday boy was it a workout. Full squats just kills you. For some reason my cardio from the day before made my calves super super sore so when I did some seated calf raises my legs felt like they were gonna fall apart. Although, I added another 5lbs to all my exercises the calf exercise seemed too easy but I didn't want to add more weight since they hurt already. I didn't want to risk injury.

    I weighed myself this morning and noticed I gained 2 lbs I can't tell if i'm gaining muscle and losing fat, or i'm at a plateau? I don't really see a difference in the mirror too much either oh well. Today is my cardio day perhaps I'll kick it up a notch and make it a little harder today. 4 more days till bulking I can't wait to eat a lot again! Last but not least I decided to change a few things in my diet, instead of Gatorade i'm will use oatmeal and for preworkout i'm going to use a banana. When I use sugary drinks I get cavities plus oatmeal is a lot cheaper LOL.

    Oh yeah the pic in my avatar was taken about 2-3 weeks ago. I believe i was about 11% BF at that time.
     
    #8 droopy172, Oct 25, 2006
    Last edited: Oct 25, 2006
  9. droopy172

    droopy172 Active Member

    Joined:
    Sep 27, 2006
    Messages:
    579
    Likes Received:
    0
    Ok cutting is finally over i'm glad i hated the calorie deficit since I like to eat. Anyhow I'm going to progressivly increase my calories, right now I'm going to rest for a week and increase my calorie intake by 300 calories. I think i'm gonna try the Mark Rippetoe program for a 8 weeks to see how much I can progress from it. I'm going to increase another 300 calories to put me at 2800 calories then increase another 300 calories after 3-4 weeks into the program puting me at 3100 calories. I know this program is for new lifters but it's hard for me to determine if i'm still a newbie or not. Might as well start as a beginner since after all it is my first bulk right? Feedback or comments on this?
     
  10. droopy172

    droopy172 Active Member

    Joined:
    Sep 27, 2006
    Messages:
    579
    Likes Received:
    0
    Not sure if anyone reads this or not but I will not be posting this week since it is a rest week for me but I did up my calories by 300 puting me at 2500 calories. I'm setting up for my 6 month bulk 225 lbs or bust!
     
  11. dragonfly

    dragonfly Active Member

    Joined:
    Oct 27, 2006
    Messages:
    29
    Likes Received:
    0
    Hey Droopy~

    Thanks for your comments over in my journal. I am definately going to play around with my diet and add more healthy fats!! Enjoy your week off and good luck planning your bulk!

    P.S. What happened to our weather here today?? Yesturday was Soooo nice!
     
  12. Black-Dawn

    Black-Dawn Well-Known Member

    Joined:
    Jan 2, 2006
    Messages:
    702
    Likes Received:
    0
    Erm, I've never done a full long term bulk. (Still got another 20lbs of flab to cut at least). But are you serious in wanting to put
    on 65lbs of mass in 6 months? seems a bit "crazy" from what
    I know about bulking at least.

    Shahar.
     
  13. droopy172

    droopy172 Active Member

    Joined:
    Sep 27, 2006
    Messages:
    579
    Likes Received:
    0
    I know its crazy 225 is just my goal I don't expect to do it in 6 months though LOL I was actually only hoping to get to 180 in 6 months maybe even less. Doesn't hurt to aim high though!
     
  14. PAT or JK

    PAT or JK Well-Known Member

    Joined:
    Mar 25, 2006
    Messages:
    90
    Likes Received:
    0
    I've been wondering the same thing, when should one no longer consider themselves a beginner? Anyway, a while back someone posted a link to this:

    http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm

    It gives charts that indicate what you should be able to lift (1 rep max) based on your status.

    I dug up the old discussion, in case you're interested in what other forum members thought of the link:

    http://forums.johnstonefitness.com/showthread.php?t=30815
     
  15. droopy172

    droopy172 Active Member

    Joined:
    Sep 27, 2006
    Messages:
    579
    Likes Received:
    0
    Interesting thanks Pat! I guess that puts me between kinda inbetween Intermediate and beginner somethings I'm intermediate and others i'm kinda in the middle. Cool this helped out a lot, basically I want a good foundation so I guess i'll do the Rippetoe program till I can't progress no more and so I can get my lifts a little past intermediate level in all cases maybe except for cleaning since those aren't allowed at my gym.

    Last but not least my last question is resting between cycles, do people rest every 10 weeks, 9 weeks, 15 weeks 30 weeks?!?!? I kinda wanted to bulk till April non stop then rest a week then cut till June or July rest another week then bulk again.
     
  16. droopy172

    droopy172 Active Member

    Joined:
    Sep 27, 2006
    Messages:
    579
    Likes Received:
    0
    OK finally started my bulking routine! I was excited to finally get off my ass and start working out after that week long rest. I started to use some bulking supplements here are the weapons of choice...

    Xtend (BCAA) - Awesome product you can really feel an energy burst when taking this and doesn't taste too bad either.

    Beverly Creatine Select - Can't really tell how this is affecting me since I just started it.

    Nitrean - Good whey protein

    Opticen - Good meal replacement doesn't come out too thick

    I started the Mark Rippetoe Starting Strength routine which is a fairly simple routine which is what I like. Here it is...

    Workout A
    3x5 Squats
    3x5 Bench
    1x5 Dead Lift
    2x8 Dips
    Abs

    Workout B
    3x5 Squat
    3x5 Standing Military
    3x5 Pendlays
    2x8 Chinups
    Abs

    Basically you switchoff between the two workouts every other day 3 times a week and every week you switch the workout order so it would be...

    Week 1
    Sunday - A
    Tuesday - B
    Thursday A

    Week 2
    Sunday - B
    Tuesday - A
    Thursday - B

    Etc....

    For more info go here http://forum.bodybuilding.com/showthread.php?t=712752&highlight=riptoe

    Looks like I already gained 2 lbs but it could be just water weight and when I got to the gym all the lifts seemed easy I think I may add 5-10 lbs each lift tomorrow even though i'm supposed to be adding 2.5% every week. Looks like i'm still a newbie.
     
  17. droopy172

    droopy172 Active Member

    Joined:
    Sep 27, 2006
    Messages:
    579
    Likes Received:
    0
    Ok did the second workout yesterday which was quite satisfying. I really enjoy this routine its very very simple and hits all the body parts. I can feel that the supplements really help my strength, i always feel pumped when I'm at the gym now where I don't even want to wait the full 1-2 minute rests between sets LOL.

    Anyhow I took pictures and I can notice already i'm gaining some fat around the midsection and my chest is very underdeveloped but its ok it'll all come together in the end. I'll post the pics when I get home and I'm going to start weekly progression pics to see my before and afters.

    On the good note I added another 5lbs to my squats, 10lbs to my military press, 20lbs to my pendlays, and did chin ups unassisted for the first time. The military press and pendlays were waaay to easy I think I may add another 10lbs for pendlays and another 40lbs in military. Seriously I think I could've easily done 15-20 reps on the weights I did i'm supposed to do 80% of my 1RM.
     
  18. droopy172

    droopy172 Active Member

    Joined:
    Sep 27, 2006
    Messages:
    579
    Likes Received:
    0
    Oh lastly I started to eat sardines instead of tuna and I kinda like the taste much better and not nearly as dry and no need to drain either since you can take them out as a whole. Calorie intake is the same except sardines has more fat but good Omega 3 fat the downside is it has 12g of protein less than a can of tuna.
     
  19. droopy172

    droopy172 Active Member

    Joined:
    Sep 27, 2006
    Messages:
    579
    Likes Received:
    0
    Well finished my week 1 of my bulking cycle and honestly i'm happy with the results. Yesterday I did squat, bench, deads, dips, and abs, everything seemed easier so I think i'll increase another 5lbs to everything and 10lbs to my deads. I also started to eat a lot more beef I like it better than chicken but its more expensive that's the downside. So after week one i'm at 165.5 lbs a gain of 5.5 lbs in 2 weeks including my rest week.

    I'm still at 10% bodyfat leaning closer to 11% but as an advice to a lot of people if your 165 or under and your already at 12% body fat BULK UP it'll look better in the end and easier to cut with more muscle. I didn't like the look of 158lbs with < 9% body fat you just look skinny with a six pack unless that's what your aiming for. When I was leaning closer to 9% body fat at 159 lbs I looked scrawny and people kept saying oh you look too skinny now in which I agreed but at least I had a six pack.

    Last but not least what do people think about weighted ab work or no weights ab work as I hear that weighted ab work may result in the uneven abs look.

    Feedback comments questions?!?!??!
     
  20. droopy172

    droopy172 Active Member

    Joined:
    Sep 27, 2006
    Messages:
    579
    Likes Received:
    0
    Sorry haven't posted for a few days cuz I had to go to Las Vegas to setup the computers for the convention my company is hosting at Mandalay Bay. Very nice place but crazy expensive geezus. Sucked that I was working long days and the gym was $25 a day so I didn't want to pay that just squeeze a workout day in. Also, I couldn't keep up with the meal plan cuz its expensive and I don't think my manager would be to happy taking 15-30 minute breaks every 3 hours to eat LOL.

    Anyhow back to business, did my usual Sunday workout on Tuesday since I got back Monday late night. I really like the progression on this program.

    Week 2 Day 1 Workout B

    ATG Squats 185x3x5
    Military Press 95x3x5 (PR)
    Pendlays 115x3x5
    Chin ups 2x8
    ABS

    I think i could have added more weight to the military press but I didn't want to push it and go to failure with only 3-4 reps. I definently could've added more to the pendlays as well. Squats at 185 were pretty darn hard and I struggled the last rep on my 3rd set. I'll try 190 and see how that works next week I may have to reset it down to 165 if I fail to do it 5 times.
     

Share This Page