T Nation

Enough Is Enough! Now it's Time for a Change!


#1

So, I've finally decided to keep a log online in the hopes that maybe people will take a look at this and chime in and give me some hints and so forth. I am basically an intermediate lifter. I have lifted on and off but never anything for more than 3 or 4 weeks. I have taken pictures on my phone so hopefully, I figure out how to put them on this site so that you guys can have the before pictures to judge me.

When you see the pictures, I know that everyone is going to say eat more so I am trying to do that, however, I am going for a clean bulk because I am a basketball referee and trying to get into the college level so I can not really afford to gain a lot of weight around my waist. I am also looking to look good "nekkid" and hopefully can stick to this plan with some inspiration and help from some of the veterans on this site.

That being said, Alwyn Cosgrove and Lou Schuler came out with a book called the "New Rules of Lifting" and has some programs that I am going to follow. I will be starting off with the break in program and basically am just starting from scratch so please bare with me and I am ready for the heckling from some of the guys about my lifts. I do not know all the stats but will provide as much as possible.

Stats;
6'0
220 lbs
waist 37"

Monday:
Breakfast 6:00 am
-6 eggs (3 whole/3 whites) green peppers and onions with hot sauce
-1/2 cup of oatmeal with cinnamon
-3 fish oil caps
-2 vitamins

Snack 9:00 am
-20 almonds

Lunch 12:00 pm
- 4 hard boiled eggs (2 whole/2 whites)
- Beef Jerky
- 1/2 cup of oatmeal with cinnamon

Snack 3:00 pm
- 2 scoops Myofusion

Preworkout 4:45
- 2 scoops Optimum Nutrition 2:1:1 Recovery

Workout 5:15
- Stretching
- Deadlifts 2x15 60 sec rest
135/15, 135/15
- A1) Step ups 2x15 60 sec rest
15/15, 15/15
- A2) Alternating DB Shoulder Press 2x15 60 sec rest
35/15, 35/15
- A1) Chin ups 2x15 60 sec rest (Trying to get all 15 reps bw. If I can't finish all 15, I jump down and take 60 sec and then get back up and finish them up.)
9-4-2, 7-3-3-2
- A2) Reverse Crunch 2x20 60 sec rest
20, 20
- Foam rolling

Post Workout 6:15
- 2 scoops Optimum Nutrition 2:1:1 Recovery

Dinner 7:00
- Steak and broccoli

Pre-bed
- Tuna Fish and hot sauce


#2

(Does anyone know how I can measure the steak so I can give you an accurate reading of how much steak I eat)

Tuesday:
Breakfast 6:00 am
-6 eggs (3 whole/3 whites) green peppers and onions with hot sauce
-1/2 cup of oatmeal with cinnamon
-3 fish oil caps
-2 vitamins

Snack 9:00 am
-20 almonds

Lunch 12:00 pm
- Steak
- 1/2 cup of oatmeal with cinnamon

Snack 3:00 pm
- 2 scoops Myofusion

Snack 5:15 pm
- Beef Jerky

(Played softball at 6:30) had a bag of pumpkin seeds throughout the game

Dinner 8:00
(Went to bar that sponsors the team)
- Grilled chicken and roasted peppers wrap w/ mozz cheese and hot sauce
- 1 Miller High Life

Bed at 9:30 pm

BTW I have a 40 oz water bottle at work and drink about 5 of those throughout the day.


#3

look for a food scale, theyre about 7-8 bucks online. I'll PM you the link to the one I have if you want.


#4

I'll definitely take that website for the food scale Count. Thanks!

Didn't get in til late last night so I didn't have a chance to post my pictures. I will probably try and post them on the Rate my Physique forum because it seems most people look through there more than the training logs so maybe I'll get some more criticism and no doubt get flamed as well.

Anyways, yesterdays food log and numbers. My food log is basically going to be the same every day during the week with a few changes to dinner every now and then.

Monday:
Breakfast 6:00 am
-6 eggs (3 whole/3 whites) green peppers and onions with hot sauce
-1/2 cup of oatmeal with cinnamon
-3 fish oil caps
-2 vitamins

Snack 9:00 am
-20 almonds

Lunch 12:00 pm
- 1 Chicken breast
- 1/2 cup of oatmeal with cinnamon

Snack 3:00 pm
- 2 scoops Myofusion

Workout 5:15
- 2 scoops Optimum Nutrition 2:1:1 Recovery (took 5 sips during the workout)
- Stretching
- Front Squats 2x15 60 sec rest
140/15, 140/15
- A1) Static Lunge 2x15 (each leg) 60 sec rest (barbell)
50/15, 50/15
- A2) 1 arm row (no bench support) 2x15 (each arm) 60 sec rest
30/15, 30/15
- A1) Push up 2x15
25/15. 25/15
- A2) Swiss ball Crunch 2x20 60 sec rest
20, 20
- Foam rolling

Post Workout 6:15
- Finished the rest of the 2:1:1 Recovery

Dinner 7:00
- 1 lb Sirloin Steak and peppers and onions

Pre-bed
- 2 scoops of myofusion

Overall, it was a good tough workout for me. Was happy with the way I felt afterwards.