Dezolate's Newbie Training/Diet Journal *** Comments and Feedback Very Welcome ***

[Dezolate]

I'm really excited about posting my training/diet journal. I think I've come a long way ever since I first stumbled on this site less than 2 months ago.

I'm 6'1'', around 240lbs right now. I was always pretty big. I basicly lost the worse of my babyfat 5 years ago.(not coincidentally when I started dating my girlfriend...we're now living common-law).

I've got a really big frame. Now my nagging problem is the spare tire. My goal is to just look really good. I want to bulk up on the upper body, and lose the tire, all at the same time if possible.

[Dezolate]

This is more or less my training split :

Mondays : back, abs

Tuesdays : chest, shoulders(delts, traps)

Wednesdays : legs, cardio

Thursday : biceps, forearms

Fridays : chest, shoulders or day off, depends on recovery

Sat : off, cardio

Sun : biceps, forearms, or day off


-------------------------

Been doing this split for the last little while. I go light on legs since I don't want them to bulk too much, and they're nice enough from my earlier years of jogging.

I really go hard on the upper body, and I usually can exercise my chest and shoulders twice per week, the same for my forearms and biceps. I've had great gains doing this.

[BOUGHTwith BLOOD]

Keep your desire strong which will haul you through the times when you want to take a looooong break.

I was refered to this site not too long ago myself and I've learned more than I thought I would. (Former Personal Trainer)

Look under the different tabs and you will be flooded with information

Thanks ABC

good luck!

[Dezolate]

Yesterday(sunday) I did the 8 weeks to bigger biceps program, except I subsituted the machine animal curls with regular barbel animal curls, followed by normal barbel curls with an ez bar(the curved bar).


This morning I did some HIT cardio on stairs. Tonight I'll be doing my back and my abs. It'll be around 10 hours between the cardio and the workout.

[Dezolate]

This will be my diet this week(I'm sticking to it 100%, just did the groceries for it last night)

Meal 1 : half cup oatmeal with splenda, 3 boiled egg whites, half serving protein shake(20 g protein), creatine

Meal 2 : salmon filet with 1 serving 0% fat yogurt

Meal 3 : skinless chicken breast with salad

Meal 4(pre workout) : half cup oatmeal with protein shake

Meal 5(post) : protein shake, malto, dext, gluta, creatine, multi vitamine, glucosamine with a salad 30 mins after the shake

Meal 6 : chicken breast or sole fillets(both grilled)

Meal 7 : 1 serving cottage cheese

----------

Is this any good to keep my gains and lose body fat?

[Dezolate]

I also usually eat another salad with meal 6.(1 of my shelves in my fridge is taken up only by greens)

I was also thinking of maybe substituting one of the meals with brown bread and tuna.

[Joe Gillian]

Welcome on ABC !!!
Good luck for your diet and training !

[Dezolate]

Tonight's workout :

Barbell Rows : 12, 10, 8, (failure) 7

Deadlifts : 10, 8, 6, (failure) 6

Incline Bench Isolation Rows : 10, 8, 6, (failure) 5
(these felt great...really felt the burn in the rhombs)

Some pathetic attempts at pullups and chinups : I was able to do a couple of chinups....was too fatigued to do more. So I concentrated on the negatives of the pullups

Good Mornings : 10, 8, 6

[Dezolate]

Chest and shoulders, money time. I foregoed my cardio this morning since I always really give it everything I've got during this workout :

(at the end of my reps, I hold my arms straight for 5 secs before racking up)

Incline Benchpress : 8, 6, 6, (drop 10 pounds) 6

Add 10 pounds :

Flat Benchpress : 8, 6, (drop 10) 6, (drop 5) 6

Dumbbell Flys(pain really sets in) : 6, 6, (drop 5) 6, (drop 5) 6

I was going to do my shoulders too...but my body failed me. I didn't feel like doing a half hearted attempt at my delts....I'll have to revise my training split.


Any suggestions? I can work up to 5-6 times per week. And I'd like to do chest and biceps twice per week.(just for the next 3 weeks only though)

[Dezolate]

I added 10 pounds from the last time I did my chest. Might be why I was so fatigued.