Mattyt's Journal - ABCbodybuilding

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  #1  
Old 02-20-2004, 02:29 PM
mattyt mattyt is offline
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Default Mattyt\'s Journal

I suppose that I'll finally start a journal on here. I've been reading for a few months, but haven't posted until today.

I'm probably going to frustrate a lot of people when I say...I don't know what my goals are right now. I'm 6' 2" and weigh 260 as of today. I have lots of fat to lose, but I'm also very interested in building muscle. I've read so much about bulking and cutting...my problem is that I want both at the same time.

Here's my diet....I know it's going to get torn apart, but that's what I'm here for.

8:00 AM
Cup o' coffee
Some sort of protein bar (average 250-300 cals, 20 g protein)

10:00 AM
Apple

11:30 AM
Bunch of celery
Some type of sandwich on WW bread...one of:
Natural PB + Sugar-free jelly
Chicken/Turkey + Fat-free cheese + light miracle whip

2:00 PM
Light yogurt with granola

4:30 PM
Dinner...hard to summarize.
Usually one of: skinless boneless chicken breast, salmon, top round steak.
Often have sweet potato in some form (baked or roasted with other vegetables).
Often have beans and/or brown rice.
Usually total 500-600 cals.

8:00
This is post-workout time. I'm sure that I'm not doing the right thing here. Usually have either cottage cheese, natty PB+sugar-free sandwich on WW bread, or this fat-free ice cream sandwich thing (~120 cals.).

I drink between 4 and 5 liters of water every day.



Any constructive criticism will be warmly received.

Thanks!
Matt
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Height: 6' 2"
Weight (current/starting): 245/290

Day 1: Chest/Back
Day 2: Cardio/Abs
Day 3: Bi's/Tri's/Forearms
Day 4: Shoulders/Traps/Abs
Day 5: Legs

Cutting, then cutting some more.
  #2  
Old 02-20-2004, 02:35 PM
mattyt mattyt is offline
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Default Re: Mattyt\'s Journal

Here's my split:

Monday: Biceps, Back, Shoulders + Cardio
Tuesday: Triceps, Chest, Forearms, Abs + Cardio
Wednesday: Quads, hams, calves, glutes, No Cardio
Thursday: Biceps, Back, Shoulders + Cardio
Friday: Triceps, Chest, Forearms, Abs + Cardio
Saturday: Quads, hams, calves, glutes, No Cardio
Sunday: Off

All of the exercises were taken from the "Exercise" portion of ABC.

I work out with my fiance...we just started this split this week. Before this, we were doing cardio 6-7 times a week and lifting (using the Nautilus machines, full body type of thing) on Monday, Wednesday, and Friday.

I'll try to post my stats/measurements soon.
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http://www.mattysmusic.netfirms.com/baxter/sig.jpg

Height: 6' 2"
Weight (current/starting): 245/290

Day 1: Chest/Back
Day 2: Cardio/Abs
Day 3: Bi's/Tri's/Forearms
Day 4: Shoulders/Traps/Abs
Day 5: Legs

Cutting, then cutting some more.
  #3  
Old 02-20-2004, 02:38 PM
OUTLAW20SICX OUTLAW20SICX is offline
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Default Re: Mattyt\'s Journal

i think you should cut first. if your a beginner youll probably be able to build a little muscle as well
and your diet is not so good. i would critique it but i suck at that stuff, so ill leave it for the more advanced "nutritionists".
ill suggest the 13 week hcfbd
http://www.abcbodybuilding.com/magaz...urningdiet.htm
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  #4  
Old 02-20-2004, 02:40 PM
OUTLAW20SICX OUTLAW20SICX is offline
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Default Re: Mattyt\'s Journal

http://www.abcbodybuilding.com/forum...o=&fpart=1
check that link for a diff. split
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  #5  
Old 02-20-2004, 03:14 PM
W8lifter2 W8lifter2 is offline
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Default Re: Mattyt\'s Journal

We're built the same way (exact height and weight) so right now you'll want to lose fat and slowly increase LBM. Cut the cardio for 2 weeks, and focus on cleaning your diet up and getting your metabolism settled. I can copy my diet plan if you like and send it to you.
  #6  
Old 02-20-2004, 03:27 PM
mattyt mattyt is offline
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Default Re: Mattyt\'s Journal

[ QUOTE ]
We're built the same way (exact height and weight) so right now you'll want to lose fat and slowly increase LBM. Cut the cardio for 2 weeks, and focus on cleaning your diet up and getting your metabolism settled. I can copy my diet plan if you like and send it to you.

[/ QUOTE ]

Thanks, I would definitely be interested in taking a look at your diet plan. I just saw your pictures and our bodies are fairly similar...you definitely have more lean mass than I do, though. I would say that my BF% might be ~25. I bought some calipers and measured about a month ago. I had never used BF calipers before, so there is NO telling how accurate the results are. I would love to get it measured in a dunk tank!!
__________________
http://www.mattysmusic.netfirms.com/baxter/sig.jpg

Height: 6' 2"
Weight (current/starting): 245/290

Day 1: Chest/Back
Day 2: Cardio/Abs
Day 3: Bi's/Tri's/Forearms
Day 4: Shoulders/Traps/Abs
Day 5: Legs

Cutting, then cutting some more.
  #7  
Old 02-20-2004, 04:43 PM
nozzle nozzle is offline
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Default Re: Mattyt\'s Journal

[ QUOTE ]
8:00 AM
Cup o' coffee
Some sort of protein bar (average 250-300 cals, 20 g protein)
<font color="brown">Try a whey protein shake immediately upon waking. Then get some more protein and some oats soon after. If this is upon waking, add the oatmeal.</font>

10:00 AM
Apple
<font color="brown">Lose the apple. Have some protein and a healthy fat (see the EFA article under the nutrition tab). </font>

11:30 AM
Bunch of celery
Some type of sandwich on WW bread...one of:
Natural PB + Sugar-free jelly
Chicken/Turkey + Fat-free cheese + light miracle whip
<font color="brown">Many people don't like to mix fat with a starchy carb (bread). Also, if this is chicken and turkey lunch meat, you may want to reconsider. They have tons of sodium and stuff your body doesn't need or want in them.

Instead, try some protein (chicken breast) and a complex carb (sweet potato, oatmeal). If your carb source here is from veggies, you can add some healthy fats. </font>

2:00 PM
Light yogurt with granola
<font color="brown">Too much sugar. Try a protein, veggies and fat. </font>

4:30 PM
Dinner...hard to summarize.
Usually one of: skinless boneless chicken breast, salmon, top round steak.
Often have sweet potato in some form (baked or roasted with other vegetables).
Often have beans and/or brown rice.
Usually total 500-600 cals.
<font color="brown">It's usually best to avoid starchy carbs in the afternoon and evening. But since this is pre workout, I would let it pass and if you hit a plateau you can change it up. </font>

8:00
This is post-workout time. I'm sure that I'm not doing the right thing here. Usually have either cottage cheese, natty PB+sugar-free sandwich on WW bread, or this fat-free ice cream sandwich thing (~120 cals.).
<font color="brown">Ugh! That's horrible PWO nutrition (no offense). Check out the Window of Opportunity article. Associated with that article is a calculator to find out how much of each ingredient you need in your PWO shake. This calculator can be found in the "Sticky" thread in the nutrition forum. It's called Nozzle's and Fireproof's calculator or something to that effect.

You need a meal after this and perhaps another one right before bed, depending on when you go to bed. If this is the last meal, make sure you get some good slow burning protein (cottage cheese or meat), veggies, and healthy fats.

If you eat again before bed, get a slow burning protein and fat.</font>

I drink between 4 and 5 liters of water every day.
<font color="brown">That's good. </font>

[/ QUOTE ]

<font color="brown">You should consider changing your split to working one body part once a week. Your muscles really need 5-7 good days of rest before being worked again. If you can work them every 3-4 days, you're not working them hard enough!

Also, you need to cut the cardio waaaaaay down. I'd do like what was suggested and cut it out entirely until you get your diet in check. You should see some pretty good results with diet change and hardcore weight lifting. Then as you plateau, you can add in some cardio.

I'd suggest you cut first as well. You will probably gain some muscle mass if you follow the advice we give you. You won't if you don't eat right and train right.

What you are doing now is starving yourself basically. You're shutting your metabolism down with all that cardio.

Hope this helps some! [img]/forum/images/graemlins/smile.gif[/img] </font>
  #8  
Old 02-23-2004, 08:51 AM
mattyt mattyt is offline
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Default Re: Mattyt\'s Journal

Thanks Nozzle, that is a lot of help! I've printed your post and I'll try to incorporate these changes into my diet this week. Of course I'm thrilled that I should be doing less cardio. Cardio blows.

I will also look at some other splits and see what I can do about changing that.

I'll do my best to keep my journal updated.
__________________
http://www.mattysmusic.netfirms.com/baxter/sig.jpg

Height: 6' 2"
Weight (current/starting): 245/290

Day 1: Chest/Back
Day 2: Cardio/Abs
Day 3: Bi's/Tri's/Forearms
Day 4: Shoulders/Traps/Abs
Day 5: Legs

Cutting, then cutting some more.
  #9  
Old 02-23-2004, 09:29 AM
Marta Mathews Marta Mathews is offline
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Join Date: Oct 2003
Location: Toronto, Canada
Posts: 300
Default Re: Mattyt\'s Journal


Matty, welcome to ABC! I've only been here for two months and I find this site invaluable when it comes to learining about body building and nutrition. The members here are amazing and often go above the "member call of duty" - just look at Nozzle's reply. You have come to the right place! Good luck with everything!
  #10  
Old 03-17-2004, 12:05 PM
mattyt mattyt is offline
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Join Date: Feb 2004
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Default Beginning 13 weeks to fat burning

I've finally begun the fat burning program.

I would love some advice on my diet...here's what I ate yesterday:

6:00AM cals p/c/f
3/4 cups oats 225 7.5/40.5/4.5
2 scoops whey 240 42/8/4
1 cup skim milk 80 8/13/0

7:00AM
coffee, 2tbsp half&amp;half 40 0/1/3

10:00AM
2 mozz. string cheese 160 16/2/10
1 tbsp. safflower oil 120 0/0/14
(Will probably get rid of the string cheese and go with fat free cottage cheese from now on)

12:00 NOON
2 servings brown rice 280 6/64/2
.5 lb. grnd turkey breast 240 56/0/2

5:00PM (PWO)
2 scoops whey 240 42/8/4
multivitamin
(dextrose and maltodextrin haven't arrived yet)

6:00PM
8 oz. top round steak 408 72/0/10.67
romaine w/saff oil &amp; vngr 120 0/0/14
steamed mixed vegs. 40 2/4/0

7:00PM (couldn't help myself!!)
1 tbsp. Natural PB 95 4/3.5/8

9:00PM
1 tbsp. saff oil 120 0/0/14
1 scoop whey 120 21/4/2

TOTALS: 2528 276.5/148/92.17
43.8%/23.4%/32.8%

So how am I doing here? I'm totally in the dark on my maintenance calories. The formulas put me up over 3K calories, but I'm sure that's because my BF% is 20+ and the formulas aren't right in that range.

I think that I'm getting the right number of calories here. If I go by the rules that I should get at least 1 gram of protein for every pound that I weigh, and that protein should contribute 40% of my calories, I should be eating at least 2600 calories. Anything less, and I'm breaking one of the rules.

As for my workouts, I'm following the workout provided for the program. Some of them I have had to change because I don't have the strength yet (dips + chins).

Any comments would be welcome!
__________________
http://www.mattysmusic.netfirms.com/baxter/sig.jpg

Height: 6' 2"
Weight (current/starting): 245/290

Day 1: Chest/Back
Day 2: Cardio/Abs
Day 3: Bi's/Tri's/Forearms
Day 4: Shoulders/Traps/Abs
Day 5: Legs

Cutting, then cutting some more.
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