T Nation

T-Nation: My New Training Partner

In my new attempts to revamp my body, I am looking towards T-Nation (i.e. you guys) as my new partners during this journey.

I started working out seriously in January 2006 when I realized that I had gained a lot of weight due to my year long daily binge on extra cheese pizzas from the corner take-away. I embarked on a misleading nutritional campaign that lost me about 10 pounds in body weight (fortunately, mostly fat since I hardly had any muscle to begin with). In September 2006, after I changed cities, joined a new gym and got my first post-studies job I decided that I was tired of leading my life as a scrawny bastard. I upped my daily food intake to include almost everything in sight. Within months I was the envy of all new comers at my gym since my clothes started to fill in nicely with broad shoulders, bulging biceps and disproportionately large traps. Little could anyone see that underneath my clothes, my waistline expanded by about 3-4 inches with most of the fat accumulating around my love handles. After the first year, my progress came to a complete halt except for strength gains and minor visible improvements.

With a static weight of about 76-77 kgs for over a year, I finally decided 2 weeks ago to give my body another overhaul. I upped my diet using Dr. Berardi’s Massive Eating articles to about 3,200-3,600 calories per day.

I’ll be using this forum to keep tabs on my progress and hopefully get some comments from T-Nation veterans on improvements that could help me achieve my goals better. So here goes…


Age: 27 years and 6 months
Weight: 78.2 kgs
Height: 5’8"
Body Fat: 18.5% (estimated on those electronic devices)
Goal: My ultimate goals are basically to look good and feel healthy. In order to achieve them I feel that I need to increase muscle mass and reduce my body fat to around 10%. I was always scrawny as a kid - I hated it then and I hate it now!


Monday: Chest
Tuesday: Bi’s and Tri’s
Wednesday: Back
Thursday: Shoulders
Friday: Off
Saturday: Legs and Lower Back
Sunday: Cardio and Abs


Meal 1: 10 egg whites+2 whole eggs+spinach+tomatoes+onions+2 brown bread slices+3 seven seas cod liver oil capsules
Meal 2: 2 frankfurter sausages+1 cup carrots
Meal 3: 200 grams chicken breasts+spinach+tomatoes+mushrooms+1 slice cheese+2 cup carrots
Meal 4: (Pre/During Workout) protein shake+1 cup milk 1%+1 banana
Meal 5: (Post Workout) protein shake+1 cup milk 1%+1 banana+2 apples
Meal 6: 2.5 cups Kellogg Corn Flakes+1 cup milk
Meal 7: 0.5 cup lentils+125 grams ground beef+spinach+handful almonds

This makes about 3,500 calories per day. I’ve been trying to follow this as much as possible and as difficult as it has been, I always try to ensure that any replacement meal that I’m having has the same caloric breakdown as my original meal for that time.

Next post:

For my next post, I will be looking at:

  • A new training regime. I’ve been at this for about 4 months now so I want to change. The reason I did not change this with my diet was because I want to be able to measure the effects of each change that I make. Recommendations are most welcome! I will also post details on the exercises that I was doing each day.
  • Get a measuring tape and post body stats.
  • Determine 1RM for different exercises.

I’ve been cataloging my progress over the past 2 weeks and since starting I have managed to gain 1 kg and have kept my body fat at 18.5%. My problem areas include my chest and lats. I always feel like my shoulders do most of the work during my exercises, especially during my chest workout. Therefore, by the time I get to my shoulders’ workout, they’re mostly burnt out and it gets very difficult for me to try to get any work done. My lats are lagging, but I think that was mostly due to poor form, which I’m working on now.

Looking forward to comments/suggestions…




Any reason for doin all upper body then resting then doing legs?
Personaly with this sort of split i would do something like Chest, legs,rest, Back, rest, arms

I completely agree about the legs issue and ideally, I would have also liked to do legs right before my day off. But I actually work in another city and travel to another to meet my family on Fridays. The gym in my work city is extremely cramped and it is almost impossible to do squats and deadlifts there. Therefore, I do them on Saturday at my home town’s gym which is much larger. As part of my new routine, I will try to address this issue as well.

Okay, so today I finally measured my body stats using the measuring technique given at the MyBodyBuilding.com website even though I know that several people (including the pros at my gym) measure using different techniques. I’m doing so just to keep it standardized throughout my progress. So here they are:

Chest: 40"
Arms: 13.5"
Hips: 37.5"
Waist: 34"
Thighs: 22"
Calves: 14"
Forearms: 10"
Shoulders: 48"
Neck: 16"

I’ve been trying to work out my new routine but I’ve been having a crazy busy past few days, so haven’t even been able to spare more than 5 minutes until right now. In the meantime, I’m posting my current routine’s exercises and would greatly appreciate your feedback and any suggestions for a new routine. By the way, I’ve been on this routine for over 3 months now (I just saw that I mistakenly wrote 4 months in my first post).

Monday: Chest

Barbell Bench Press
Incline Bench Press
Dumbell Bench Press
Incline Dumbell Flyes
Cable Crossovers

Tuesday: Arms

Close-grip Bench Press
Barbell Curls
Bench dips
Dumbell Hammer Curls
Overhead Dumbell Extensions
Overhand-grip Barbell Curls
Cable Tricep Pushdowns
Forearm Wrist Curls

Wednesday: Back

Unweighted Pull-ups
Bent-over Rows
Bent-over One-arm rows
Seated Rows
Wide-grip Pull-downs

Thursday: Shoulders

Dumbell Shoulder Press
Front Raises
Lateral Raises
Upright Rows

Friday: Off

Saturday: Legs

Leg Press
Calf Raises

Sunday: Cardio & Abs

45 minute cardio at 75% heart rate
Hanging Leg Raises
Leg Raises on bench
Assisted Sit-ups

I’d greatly appreciate your comments/feedback on the improvements that I can make. Keep in mind that I have a lagging chest and poor lats (as obvious from the pictures above.)

I also changed my nutrition a bit and split Meal 1 into 2 meals. I realized that I was being driven to the point of puking by trying to consume 12 eggs in one meal. So I’m going to have 6 eggs (5 whites+1 whole) during Meal 1 and the rest in Meal 2. Makes it more convenient for me since I was earlier consuming Meals 2 and 3 at work with almost 4-5 hour gaps. This way I can space out 3 meals more evenly during my working hours.

On another note, today I had to miss the gym because I had a car accident. A dimwitted buffoon banged my car from behind and my neck suffered from slight whiplash at the point of impact. The doctor recommended against exercizing for a few days, but hopefully I won’t have a stiff neck by morning and will be fit to get back to the gym tomorrow.

Being out of commission this week has given me a chance to spend some time on my new training regime. I’ve come up with 2 options. Would really like everyone’s opinion on each of these:

Option 1:

I read about this routine somewhere and thought it would be good to apply it. I’ve tried something similar to this for 2 weeks with good results, but had to break off it due to excessive traveling.

Monday: 3 x 12 reps
Deadlift + Incline press
Pullups + Dips
Leg curl + Calf raises

Tuesday: 4 x 8 reps
Squat + Pullovers
Skullcrushers + Preacher curls
Standing military press + Rear lateral raises

Wednesday: Rest

Thursday: 4 x 8 reps
Deadlift + Incline press
Pullups + Dips
Leg curl + Calf raises

Friday: Rest

Saturday: 3 x 12 reps
Squat + Pullovers
Skullcrushers + Preacher curls
Standing military press + Rear lateral raises

Sunday: Rest

Option 2:

This program is similar to something that I did when I first starting working out. The only concern I have is that it just seems too cramped leaving little time for recovery. I haven’t thought of the exact exercises, but I’ll be alternating between each muscle e.g. bench press followed by preacher curls followed by incline press and so on. I’m looking at starting with 4 sets of 10-12 reps.

Monday: Chest + Biceps
Tuesday: Legs + Shoulders
Wednesday: Back + Triceps
Thursday: Chest + Biceps
Friday: Rest
Saturday: Shoulders + Legs
Sunday: Back + Triceps

My nutrition will mostly stay the same since I’m seeing some gains with my current meal plan.