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RaggedDesign's Training Journal

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  • RaggedDesign's Training Journal

    Hello, I have been addicted in fitness for a couple years now. Slowly but surely I am learning more and more regarding lifting and diet and seeing amazing results with the more I learn. I encourage anyone reading this to please post comments and suggestions, I am hungry to learn. About 2.5 years ago I weighed 280 lbs. I smoked, drank, and ate anything I could get my hands on. Then one day I took a long hard look at myself and promised that I would change what I saw in the mirror. I am coming up on 2 years without smoking, I stopped drinking, and started focusing more on diet and exercise. I am very proud to say that I have lost over 100 lbs since then and have never felt better in my life. Although I have more weight that I want to come off, I feel like now its manageable, 10-15lbs is within a nice reach where 100lbs seemed like a nightmare.

    I take after the genes of my father’s side which is plagued with obesity, major man-boobs and love handles. Even after 100lbs I still have the shape of an obese person. My end goal is to have a low enough body fat percentage that I rid myself of the man boobs and love handles.

    Although I have been doing decent weight training from day 1, I decided a few months ago to stop focusing on the weight loss and focus more on weight lifting, like many in this sport they get addicted and want to be HUGE. So I have been attacking the weights hard and consistently for several months now. My plan is to “bulk” for 7 more weeks, and then have a 11 week “cutting” cycle that will lead me to my July vacation in Hawaii. Although I am already in the best shape of my life, I want to be proud of my body when I leave for Hawaii later this year.

    …and I can use all the moral support I can get.

    My Transformation Journal - http://forums.musculardevelopment.co...ad.php?t=23781

  • #2
    February 18th, 2008

    Here is today’s info;
    Today’s Weight: 186lbs

    FOOD AND SUPPS
    7:30am –
    3 Scoops EAS Protein
    1 serving Cream of Wheat

    1 Can Coke Zero
    25 oz. of diluted Crystal Light (lemonade)

    10:30am –
    8 oz. 96% Lean Ground Beef Patty (seasoned lightly)
    1 Slice Whole Wheat Toast
    1 Slice Fat Free Cheese
    1 serving Advocare Spark (energy Drink mix)

    25 oz. of diluted Crystal Light (lemonade)

    11:10am –
    1 ¼ Scoops Gaspari Super Pump 250

    11:30am - Workout (see below)
    1 serving Gaspari Sizeon

    12:50pm –
    3 Scoops EAS Protein
    Gatorade 12 oz.

    2:00pm –
    1 can Tuna (mixed with small amount of Tabasco, and Mustard only)
    1 Piece Whole Wheat Toast
    < 1 oz. cheese

    25 oz. of diluted Crystal Light (lemonade)
    1 Can Coke Zero
    1 serving Advocare Spark (energy Drink mix)
    25 oz. of diluted Crystal Light (lemonade)

    6:00pm –
    Boneless Skinless Chicken Breast
    Spaghetti Noodles sautéed in Olive Oil, Onion and Garlic
    Fish Oil Cap, Vitamin E Cap, Multi-Vit, Chromium Picolinate

    50 oz. diluted Crystal Light (lemonade)
    1 Can Coke Zero

    10:00pm –
    1 serving ZMA

    11:00pm –
    1 Scoop ON Casein Protein


    TODAY'S WORKOUT
    CHEST
    Incline Smith Bench Press – 90x13, 110x6, 90x8, 70x10, 80x6, 70x7
    Flat Bench Press (machine) – 85x11, 90x8, 95x7, 85x7
    Flat Dumbbell Press – 50x8, 50x9, 50x9, 45x9 (weight for each hand)
    Cable Fly’s – 25x12, 30x10, 30x9, 25x10 (weight for each hand)
    Incline Dumbbell Press (superset with cable Fly’s) – 40x6, 35x8, 30x7, 25x9 (weight for each hand)

    BICEPS
    Alternating Dumbbell Curls - 30x12, 35x8, 35x8, 30x9, 30x8 (weight for each hand)
    Concentration Curls – 25x10, 25x10, 30x7, 25x9 (weight for each hand)
    Seated Hammer Curls – 25x12, 30x8, 30x8 (weight for each hand)
    E-Z Bar Curls (drop set) – 50x12/20x11, 60x9/30x6, 60x8/30x6

    ABS
    30 Decline Sit ups
    18 Decline Oblique Sit ups
    15 Hanging Leg Raises
    15 Decline Sit ups
    My Transformation Journal - http://forums.musculardevelopment.co...ad.php?t=23781

    Comment


    • #3
      Congrats on your already amazing transformation! Also on your decision to stop smoking and drinking. Keep it up and I'm sure you'll be where you want to be by the time your vacation rolls around. GL
      The biggest temptation is to settle for too little. ~Thomas Merton~

      Comment


      • #4
        Originally posted by Zanelike View Post
        Congrats on your already amazing transformation! Also on your decision to stop smoking and drinking. Keep it up and I'm sure you'll be where you want to be by the time your vacation rolls around. GL
        Thank you so much, I know I have a long way still to go, but I am enjoying the journey so it’s cool.
        My Transformation Journal - http://forums.musculardevelopment.co...ad.php?t=23781

        Comment


        • #5
          Congratulations on your successful weight loss and lifestyle change!


          It's awesome to see you are continuing to focus on your fitness/lifestyle goals.

          Losing 100 pounds in 2.5 years is a great accomplishment.

          I can also relate to quitting compulsive eating, smoking and drinking.

          I quit smoking when I was 20 and I didn't drink from when I was 21-this last holiday season (I'm 24).

          There are a lot of non-addictive people, or people who only have 1 demon to conquer, that will not--no matter how well intentioned--ever fully understand your journey.

          Again, I look forward to your continued success!

          Addison K.

          Comment


          • #6
            Wow! you've done great already!!! Keep up the focus and hard work and you'll get where you wanna be!!!!
            “War is peace.
            Freedom is slavery.
            Ignorance is strength.”
            ― George Orwell

            Comment


            • #7
              Originally posted by The Celt View Post
              Wow! you've done great already!!! Keep up the focus and hard work and you'll get where you wanna be!!!!
              Thank you guys for your kind words, thats awesome!
              My Transformation Journal - http://forums.musculardevelopment.co...ad.php?t=23781

              Comment


              • #8
                February 19th, 2008

                FOOD AND SUPPS

                7:30am – 210, 3g F, 4.5g C, 40g P
                3 Scoops EAS Protein

                8:30am – 345, 5g F, 65g C, 10g P
                1 Cup Oatmeal (sweetened with Splenda and Vanilla Extract)
                Fish Oil Cap, Vitamin E Cap, Multi-Vitamin, Chromium Picolinate
                1 serving Advocare Spark
                50 oz. Fluid

                11:00am – 48, 0g F, 12g C, 0g P
                1.5 Scoops Gaspari Super Pump 250

                11:30am – 495, 6g F, 81g C, 28g P
                Met-** Big 100 Meal Bar
                WORKOUT (see below)
                1 serving Gaspari Sizeon

                12:45pm – 210, 3g F, 4.5g C, 40g P
                3 Scoops EAS Protein

                1:30pm – 480, 9g F, 42g C, 52g P
                8 oz. chicken breast
                2 servings Reduced Fat Triscuit’s
                1 can Coke Zero
                50 oz. Fluid

                4:30pm – 285, 3g F, 17g C, 48g P
                2 Scoops ON Whey Protein
                1 serving Advocare Spark
                25 oz. Fluid

                6:00pm – 358, 4g F, 34g C, 43.4g P
                6 oz. Light Tandoori Chicken Breast
                1 serving Brown Rice
                Fish Oil Cap, Vitamin E Cap, Multi-Vitamin, Chromium Picolinate

                9:00pm – 300, 10.5g F, 31.5g C, 28.5gP
                7.5 Cups Light Popcorn
                1 Scoop ON Protein

                10:00pm – 1 Dose ZMA

                11:00pm - 210, 3g F, 4.5g C, 40g P
                3 Scoops EAS Protein

                TOTAL NUTRITION FOR TODAY: 2941, 46.5g F, 296g C, 329.9g P


                TODAY’S WORKOUT
                BACK
                Lat Pull Down – 110x13, 140x11, 140x10, 140x8, 120x10, 120x8
                Standing Straight Arm Pullover – 50x12, 55x10, 60x7, 55x8, 45x11
                Bent Cver Barbell Rows – 95x11, 115x11, 135x10, 135x9, 135x9
                Seated Cable Row – 120x12, 130x10, 140x10, 150x9, 160x8

                TRICEPS
                V-Handle Push Down – 50x12, 50x10, 60x8, 50x10, 50x8
                Close Grip Bench Press – 95x13, 105x8, 105x7, 95x8
                Overhead Dumbbell Press – 40x12, 45x10, 50x8, 45x8/30x7, 45x10/30x5
                Skull Crushers – 40x8
                My Transformation Journal - http://forums.musculardevelopment.co...ad.php?t=23781

                Comment


                • #9
                  I have a question that I’m hoping someone reading can answer. I have been consuming between 2,800 – 3,500 calories per day for over 2 weeks now, my protein is kept high and I’m taking a minimum of 6 meals a day. However, my weight has not changed in 2 weeks. What is your suggestion for the final 7 weeks of my bulk? Should I raise my calories by another 500, 1000? I’m already taking in 300g+ of protein a day, should I focus my calorie increase in overall protein, carbs, fat, or a increase in overall calories like the rest of my diet?

                  I’ve seen several people simply add a mass gainer shake to their diet which adds a generous amount of calories and is a good split between fat/carbs/protein. But others say their a load of junk and waste of money, what’s your suggestion for this option as well?

                  Thanks in advance for any suggestions.
                  My Transformation Journal - http://forums.musculardevelopment.co...ad.php?t=23781

                  Comment


                  • #10
                    February 20th, 2008

                    FOOD AND SUPPS

                    7:30am – 495, 5.5g F, 52.5g C, 53g P
                    3 Scoops EAS Protein
                    1 serving Cream of Wheat
                    1 Cup 1% Milk
                    1 serving Advocare Spark
                    25oz. Fluid

                    10:30am – 600, 26.5g F, 42g C, 47g P
                    1 Whole Wheat Tortilla
                    3 Eggs
                    1 Serving Turkey Sausage
                    2 Slices Fat Free Cheese

                    11:00am – 48, 0g F, 12g C, 0g P
                    1.5 Scoops Gaspari Super Pump 250

                    12:00pm – 125, 0g F, 31g C, 0g P
                    WORKOUT (see below)
                    1 serving Gaspari Sizeon

                    1:00pm – 330, 3g F, 28g C, 48g P
                    2 Scoops ON Protein (1 Casein, 1 Whey)
                    12oz. Gatorade

                    2:00pm – 370, 6g F, 50g C, 28g P
                    Met-** Big 100 Meal Bar
                    1 Can Coke Zero
                    25oz. Fluid

                    6:00pm – 390, 10g F, 26g C, 49g P
                    6oz. Sirloin Steak
                    1 Broiled Potato
                    Multi-Vitamin, Fish Oil, Chromium Picolinate
                    1 Can Coke Zero
                    25oz. Fluid

                    9:00pm – 390, 12g F, 33g C, 44.5gP
                    7.5 Cups Light Popcorn
                    3 Scoops EAS Protein
                    50oz. Fluid

                    10:00pm – 1 Dose ZMA
                    25oz. Fluid

                    11:00pm - 210, 3g F, 4.5g C, 40g P
                    3 Scoops EAS Protein

                    TOTAL NUTRITION FOR TODAY: 2958, 66g F, 279g C, 309.5g P


                    TODAY’S WORKOUT
                    SHOULDERS
                    Seated Overhead Dumbbell Press – 30x15, 45x12, 50x9, 50x6, 45x9, 45x9
                    Single Hand Cable Raise – 15x8, 15x10, 20x8, 20x8, 15x12
                    Barbell Upright Row – 90x13, 90x10, 100x8, 90x9, 80x8
                    Lateral Raise (machine) – 110x10, 110x9, 100x9, 100x9

                    TRAPS
                    Smith Machine Shrug – 140x10, 160x10, 90x10, 90x10
                    Dumbbell Shrug – 65x12, 70x12, 75x8

                    ABS
                    35 Decline Sit ups
                    18 Decline Oblique Sit ups
                    15 Hanging Leg Raises

                    My strength is up from last week so that’s good, however I don’t feel very energetic throughout the day, even in the morning and before workouts I feel heavy/tight/sore. I rely on energy drinks too much. I’m hoping that someone can point me in the right direction with my diet that might help. I want to try to eat more veggies in there and I’m thinking if I up’d my carb count with Sweet Potatoes, more brown rice and more whole wheat items that maybe my energy levels will rise. Once I hit the gym I’m fine, and I’m seeing improvement every week so I can’t complain. I am starting to see a lot more thickness in the mirror. I’ve got some fat I need to shed after this next 6 weeks of bulking but my chest and back are really getting bigger and thicker. My arms don’t seem to be growing nearly as fast as the rest of my body so I am dedicating this next 6 weeks to bringing them up as much as possible. My split is;

                    Monday: Chest/Biceps
                    Tuesday: Back/Triceps
                    Wednesday: Shoulders/Traps
                    Thursday: Legs
                    Friday: Biceps/Triceps
                    Saturday: rest
                    Sunday: rest

                    My plan is to cut my way down to a weight I can be proud of by June (Vacation time) but immediately bulk again after I return. I have a lot of catching up (muscle building) to do. I’m trying to see if I can afford to hire someone that will iron out my training and diet for me. I’m really good at taking orders so if I had someone I trust creating my menu and my routine I will have no problem following it. As silly as it sounds I think I’d like to compete some day. I know it will be years before I’m ready but just the thought of it seems awesome, and something I’d love to work towards.
                    Last edited by raggeddesign; February 21, 2008, 01:55 AM.
                    My Transformation Journal - http://forums.musculardevelopment.co...ad.php?t=23781

                    Comment


                    • #11
                      Originally posted by raggeddesign View Post
                      I have a question that I’m hoping someone reading can answer. I have been consuming between 2,800 – 3,500 calories per day for over 2 weeks now, my protein is kept high and I’m taking a minimum of 6 meals a day. However, my weight has not changed in 2 weeks. What is your suggestion for the final 7 weeks of my bulk? Should I raise my calories by another 500, 1000? I’m already taking in 300g+ of protein a day, should I focus my calorie increase in overall protein, carbs, fat, or a increase in overall calories like the rest of my diet?

                      I’ve seen several people simply add a mass gainer shake to their diet which adds a generous amount of calories and is a good split between fat/carbs/protein. But others say their a load of junk and waste of money, what’s your suggestion for this option as well?

                      Thanks in advance for any suggestions.
                      I wouldn't increase your protein intake any higher. It is already high enough (you really don't need to go over 1.2-1.5g/lb BW). If you are going to add in additional calories I would do it in the form of carbs. Just make sure you keep them as complex carb sources. I know how frustrating it can be trying to gain weight. I have always struggled with getting past certain plateaus . Just keep trying different things and it'll come!
                      The biggest temptation is to settle for too little. ~Thomas Merton~

                      Comment


                      • #12
                        Originally posted by Zanelike View Post
                        I wouldn't increase your protein intake any higher. It is already high enough (you really don't need to go over 1.2-1.5g/lb BW). If you are going to add in additional calories I would do it in the form of carbs. Just make sure you keep them as complex carb sources. I know how frustrating it can be trying to gain weight. I have always struggled with getting past certain plateaus . Just keep trying different things and it'll come!
                        Good advice thanks. I actually weighed in at 187 (1 pound heavier) this morning. Hopefully this is a sign I am making progress. I will hold strong to my current diet but will up the complex carbs if needed. Thanks again! Good luck with your cut, I read your training journal, I'll be following your progress.
                        My Transformation Journal - http://forums.musculardevelopment.co...ad.php?t=23781

                        Comment


                        • #13
                          Thanks! It's nice to know someone's looking at it! lol Either I think having it up here just helps keep yourself a little more accountable. Glad to hear that your weight is coming up a little! Keep up the hard work
                          The biggest temptation is to settle for too little. ~Thomas Merton~

                          Comment


                          • #14
                            I hear ya, this thread is mainly for me personally, just so that I can have this stuff recorded somewhere other than pieces of paper on my desk. The knowledge I can get through comments from more experienced lifters is awesome too.
                            My Transformation Journal - http://forums.musculardevelopment.co...ad.php?t=23781

                            Comment


                            • #15
                              February 21st, 2007

                              FOOD AND SUPPS

                              7:30am – 495, 5.5g F, 52.5g C, 53g P
                              3 Scoops EAS Protein

                              1 serving Cream of Wheat
                              1 Cup 1% Milk
                              1 servings Advocare Spark
                              50oz. Fluid

                              10:30am - 390, 10g F, 26g C, 49g P
                              6oz. Sirloin Steak
                              3/4 Cup Brown Rice
                              1 servings Advocare Spark
                              25oz. Fluid

                              11:00am - 48, 0g F, 12g C, 0g P
                              2 Scoops Super Pump 250

                              11:30pm – 125, 0g F, 31g C, 0g P
                              WORKOUT (see below)

                              1 serving Gaspari Sizeon

                              12:45pm - 300, 3g F, 26.5g C, 40g P
                              3 Scoops EAS Protein
                              12oz. Gatorade

                              1:30pm - 465, 8g F, 53g C, 38g P
                              1 Fillet of Telepia
                              2 Servings Low-Fat Triscuits
                              1 servings Advocare Spark
                              50oz. Fluid

                              5:30pm - 510, 11g F, 42g C, 59g P
                              Boneless Skinless Chicken Breast
                              Spaghetti Noodles sautéed in Olive Oil, Onion and Garlic

                              Fish Oil Cap, Vitamin E Cap, Multi-Vit, Chromium Picolinate

                              9:00pm - 370, 6g F, 50g C, 28g P
                              Big100 Protein Bar

                              10:00pm - 1 Dose ZMA

                              11:00pm - 210, 3g F, 4.5g C, 40g P
                              3 Scoops EAS Protein

                              TOTAL NUTRITION FOR TODAY: 2913, 46.5g F, 297.5g C, 307g P

                              TODAY’S WORKOUT
                              LEGS
                              Leg Extensions (toes out) - 175x14, 175x9, 165x12, 165x8
                              Leg Press (+ calf press) - 270x12, 360x10, 410x8, 270x10
                              Leg Extension (toes in) - 165x9, 165x9, 165x9, 160x9
                              Close Stance Squats - 185x10, 225x10, 225x10, 245x8
                              Normal Squats - 185x10, 135x10, 185x8
                              Seated Calv Press - 190x12, 210x10, 210x10
                              Hamstring Curls (each leg) - 80x10, 80x9, 90x8

                              I've been having knee troubles. I don't really feel the pain in the gym but after my workout and throughout the week my knees hurt. Any ideas of how to treat this? Are there joint supplements that you recommend? What about braces or wraps, any of those work for you?
                              My Transformation Journal - http://forums.musculardevelopment.co...ad.php?t=23781

                              Comment

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