The quest to bench 225 - ABCbodybuilding

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  #1  
Old 01-20-2008, 08:03 AM
migm migm is offline
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Default The quest to bench 225

Try this out.. I've always been a smaller guy but I have also always wanted to be able to bench 225. As soon as I can do that I'll probably just work on nutrition and maintence as that's really my goal.. but it's a long way off.

I will keep my workout, nutrition and weight journal here.

Legend: BMI - Body mass index
Visc Fat - Visceral fat around organs as measured by my scale (dont know how accurate this is)
AO - All other weight, calculated by subtrating muscle and fat mass from current weight. This shouldn't change very much at all as time goes on.
MBW - Muscle by weight
FBW - Fat by weight
MBW/FBW - A ratio that makes my changes easy to follow

Going to the gym tomorrow morning [img]/forum/images/graemlins/smile.gif[/img]

Date: 1/19
Weight (lbs): 160.4
Delta Weight: 0.4
Delta %: 0.25
BMI: 23.9
%Body Fat: 25.3
%Muscle: 36.7
Resting Metab: 1672
Visc. Fat: 7
FBW (lbs): 40.581
MBW (lbs): 58.867
MBW/FBW: 1.450592885
AO (lbs): 60.952
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  #2  
Old 01-20-2008, 03:01 PM
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klosey klosey is offline
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Default Re: The quest to bench 225

225 lbs or kg?
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  #3  
Old 01-20-2008, 05:16 PM
migm migm is offline
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Default Re: The quest to bench 225

225 lbs. weak, i know.. [img]/forum/images/graemlins/smile.gif[/img]
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  #4  
Old 01-20-2008, 06:10 PM
migm migm is offline
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Default Re: The quest to bench 225

Nutritional Goals

40P/40C/20F
Cal: 2700
Carb: 270g
Protein: 270g
Fat: 60g
Cholesterol: ~300 mg
Sodium: ~2400mg

Workout plans:
5x5 Intermediate program with current 1RM as such:

1RM
Squat 219
Bench 180
Row 116
Dead 157
Incline 157

I caught the flu the last week so this 1RM might be a bit high. The spreadsheet I use uses these as a starting point to set up the workout amounts and schedule. Google for Bill Stars 5x5 program if you're interested in learning more
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  #5  
Old 01-20-2008, 06:30 PM
bigpapa2126 bigpapa2126 is offline
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Default Re: The quest to bench 225

Hey brother, good luck with all of this. I think you understand in the grand scheme of things, a bench goal, is pretty limited minded. But at the same time, I understand what your saying. So I definitley wish you the best. Also, I know nothing of bulking, but your calories seem a bit low. Ask some of the more knowledgeable guys in here about your diet. It will be absolutely imperative to your success.
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  #6  
Old 01-20-2008, 06:35 PM
migm migm is offline
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Default Re: The quest to bench 225

Hey, thanks for the post.

I'd love advice on anything that i'm doing here from those of you that have more experience or knowledge in these matters.

The reason why the calories are low is that I am trying to reduce my body fat percentage.. I think 2700 calories on average is roughly what I need to do that.. but obviously I'd still like to build mass
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  #7  
Old 01-20-2008, 09:51 PM
migm migm is offline
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Default Re: The quest to bench 225

Felt pretty strong at the gym. I'm still not sure about deadlifts, though.. I feel it in my legs, not sure where my back comes in. Any tips here?

Felt very strong on the incline bench, as if I could have lifted another 30 pounds easily. That was a great feeling..

squats are good, getting very deep more easily and feeling it entirely in my legs which makes me think my form is coming along nicely.

I will post my nutrition at the end of day along with my weight. I was feeling hungry at the end of my deadlift set and I was dragging instead of finishing strong.

Today was 4 sets by 5 reps each on

Squat 95
119
143
143
Incline Bench 85
102
119
136
Deadlift 85
102
119
136

~migm
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  #8  
Old 01-21-2008, 01:35 AM
migm migm is offline
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Default Re: The quest to bench 225

Nutrition so far..

It's 7:30 pm and i'm still 1000 calories short. And i'm at my fat goal already but still 140 g of carbos and 100g of protein short.. crap!

I'm over my sodium limit as well as the cholesterol..
this is flippin hard.. I might have a bagel and some oatmeal here in a second but in terms of protein I am totally lost. Please advise
<font class="small">Code:</font><hr /><pre>
Day Food Item Calories Fat (g) Carbs (g) Protein (g) Sodium Cholesterol Extra Item Type

1/20/2008 Cinammon Bagel 220 0.5 48 7 330 0
0.5 x 2 Tbsp Creamcheese 45 4.5 1 1 65 17
3xOmega 3-6-9 Table 30 3 0 0 0 0
Chromium
3.5 x 1 Scoop Whey Protein 455 9 17.5 70 315 140
6 Slices Turkey 150 0 3 30 1710 75
2 Slices Whole Wheat Bread 180 2 36 8 190 0
3 Oz salad mix 15 0 4 2 70 0
3 oz brocolli 25 0 4 3 25 0
3 tbsp flax seed oil 360 39 0 0 0 0
3 tbsp trader joe vinegar 60 0 15 0 0 0
1.75x4 oz tuna steak 210 2.6 7 44 70 105
1750 60.6 135.5 165 2775 337
</pre><hr />

Final nutrition of the day.. this is hard. How do I get my protein up?

<font class="small">Code:</font><hr /><pre>
1/20/2008 2xCinammon Bagel 440 1 96 14 660 0
2 Tbsp Creamcheese 90 5 2 2 130 35
3xOmega 3-6-9 Table 30 3 0 0 0 0
Chromium 0
3.5 x 1 Scoop Whey Protein 455 9 17.5 70 315 140
4x2 Slices Turkey 200 0 4 40 2280 100
4x1 Slices Whole Wheat Bread 360 4 72 16 380 0
3 Oz salad mix 15 0 4 2 70 0
3 oz brocolli 25 0 4 3 25 0
3 tbsp flax seed oil 360 39 0 0 0 0
3 tbsp trader joe vinegar 60 0 15 0 0 0
1.75x4 oz tuna steak 210 2.6 7 44 70 105
2x 1/2 cups oatmeal in water 300 6 54 10 0 0
2x1 tbsp Honey 120 0 34 0 0 0
2x5 baby carrots 76 0 18 2 60 0
TOTALS 2741cal 69.6gfat 327.5gcarb 203gprotein 3990 380
Fat 23%
Carbs 48%
Protein 30%
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  #9  
Old 01-21-2008, 06:09 AM
migm migm is offline
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Default Re: The quest to bench 225

Weight for the day

<font class="small">Code:</font><hr /><pre>
Date: 1/20/2008
Weight (lbs): 162.6
Delta Weight: 2.2
Delta %: 1.4
BMI: 24.2
%Body Fat: 24.2
%Muscle: 37.7
Resting Metab: 1698.0
Visc. Fat: 7.0
FBW (lbs): 39.3
MBW (lbs): 61.3
MBW/FBW: 1.6
AO (lbs): 62.0
</pre><hr />

This is still establishing a baseline with respect to my nutrition. My FBW and MBW are moving in the correct directions, however it's too small of a number to say its anymore than just chance. Onward and upward!
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  #10  
Old 01-22-2008, 05:26 AM
migm migm is offline
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Default Re: The quest to bench 225

Good evening.

My diet is doing better than yesterday. I still need less carbs and more protein. I didn't work out today as it is my off-day but I should have done cardio. ****. Oh well -- I hope I'll be able to fit everything in tomorrow but that's difficult with both work and class.
<font class="small">Code:</font><hr /><pre>
1/21/2008 2x 1/2 cups oatmeal in water 300 6 54 10 0 0 54
2x1 tbsp Honey 120 0 34 0 0 0 0
4 Slices Whole Wheat Bread 360 4 72 16 380 0 36
4 Slices Turkey 100 0 2 20 1140 50 0
10 oz London Broil 340 12 2 52 1400 140 108
1.5 oz Salad 7.5 0 2 1 35 0 0
1.5 oz brocolli 13 0 2 1.5 13 0 0
1.33 tbsp flax seed oil 160 17 0 0 0 0 153
1 tbsp TJ's vinegar 20 0 5 0 0 0 0
4 Medium Yukon Gold Potatoes 400 0 104 16 0 0 0
2 Scoop Whey Protein 260 5 10 40 180 80 45
30 g Multigrain Tortita Chips 130 5 20 2 140 0 45
2 Tbsp Multigrain TJ's Hummus 50 3 5 1 160 0 27
2.5 Servings Tuna in Water 150 1 0 32.5 625 75 9
3/4 Cups (~170g) Homemade cottage cheese 100 4 9 7 195 13 36
2510.5 57 321 199 4268 358 513
Carb 51.1
Pro 31.7
Fat 20.4


Here's the weight for today using bioimpedance. I noticed how important it was to take the measurement when my hands were warm -- it made a huge difference in my body fat.

Date: 1/21/2008
Weight (lbs): 163.4
Delta Weight (lbs): 0.8
Delta %: 0.5
BMI: 24.3
%Body Fat: 22.9
%Muscle: 38.6
Resting Metab: 1709.0
Visc. Fat: 6.0
FBW (lbs): 37.4
MBW (lbs): 63.1
MBW/FBW: 1.7
AO (lbs): 62.9


My muscle and fat are most certainly going in the right directions! It can't possibly be this easy.. can it?
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