Hey lads,
I’m a longtime reader of T-Nation’s fabulous articles, but a first-time poster to these forums. I decided to keep a log online here, partly for accountability, but mostly (and shamelessly) to see if anyone has any advice, critiques, or tweaks to offer.
The other reason that i’m writing this log is because slowly and very painfully I am finally beginning to learn that what I put in my mouth has an IMMENSE effect on how I perform in the gym and on the field. I used to take the “football player” approach to nutrition - if you can see it, eat it, then eat some more. I’m not in to crash diets, but i’ve finally cleaned up my nutrition, and I want to log the effects to see what happens.
As a disclaimer (and Mr. Mod, please move this if it deserves to be in another forum) I put this in the “Beginner” forum since i’m new to posting here.
First, a background:
I’ve been doing a straight Westside program for about a year (don’t worry, i’ve been cycling my ME and assistance exercises and taking my reload weeks and such), and I am also a D1 Rugby player (Loosehead Prop, if you’re familiar with the sport) for TCU.
Age: 20
Height: 5’7"
Weight: 200 lbs. even
BF%: 16%
1RM Bench: 240 lbs.
1RM Squat: 380 lbs.
1RM Deadlift: 400 lbs.
Nutrition (daily averages):
Calories: 2200-3000
Carbs: 200g
Fats: 100g
Protien: 300-450g
And no worries… never been a ‘junk-food’ sort of guy. Actually, that’s a complete lie. Take a look at my BF% and you’ll see that I was indeed once the junk-food king! Haha. However, for the purposes of this log, the only nutritional critiques i’m looking for are whether or not someone thinks i’m getting too much or too little of something. Writing out my whole menu every day would be tedious, and i’m a seasoned enough T-Nation article vet to know what sort of stuff I should be eating.
And finally, the most important part, my goals (clearly stated):
Short term (4 weeks):
- Move up to 210 lbs.
- Whittle body fat down 3-5%
- Increase Bench to 245-250
- Increase Deadlift to 415
- Increase Squat to 400
Long term (more general):
- Increase athletic prowess (Strength, Agility, and Speed)
- Solidify my core strength
- Bring my biochemestry back into balance after years of eating terribly
OKAY, on to the log. If anyone is still reading. If not, i’ll pretend like people are.
==============
TRAINING LOG
Dec. 01, 2006:
(note: all weight in lbs.)
Weigh-in: 201
ME Bench Press-
3 Rep workup in 5’s to 185
1 Rep workup in 2.5’s to 240
JM Press-
4x10 @ 65
Cable Pushdowns-
2x10 @ 130
2x10 @ 140
Seated Bar Curls-
3x8 @ 45
1x8 @ 55
Lateral Raises-
4x10 @ 22.5
Notes: 140 was HARD today. Maybe just one of those days; I hope so. I’d hate to think this new ‘eating the Berardi way’ thing is mucking up my strength. That’s the opposite of what I want.
Conditioning and Agility work for Rugby (mostly sprints, cone work, etc. + a 2 mile light jog).
===========
END Dec. 1
==============
TRAINING LOG
Dec. 03, 2006:
(note: all weight in lbs.)
Weigh-in: 204
Dynamic Bench Press-
10x3 @ 135
Cable Pushdowns-
4x10 @ 140
Seated Bar Curls
3x10 @ 55
1x10 @ 60
Military Press
4x4 @ 135
Facepulls-
4x10 @ 120
Conditioning and Agility:
-Hill Sprints
-Side Jumps