Jesse's Journal (or JJ if you like)

[jesses]

Ah well here we go. Time to start a journal, hopefully more successful than my last attempt (only got one entry in).

First up I only been doing bodybuilding for a few weeks now and I've decided to start things all backwards and rip up for summer first.

Basic stats

5'9"

70kg

God only knows my body fat %

I've put my own program together here's how it shaped up today

Up at 730ish downed some thermos (3 hydroxycut hardcore) and 1g L-Carnitine. 5g Effervescant Creatine (this stuff sucks definitely going for Pure next time) at 8 then 30g Balance Ultra-Ripped Protein with 4-5g Pure L-Glutamine. Off to see my friend gym at 840ish.

Workout went as follows:

1km rowing warm-up

3x30 Press Ups

5x15 Incline press 19.5, 17, 17, 17, 24.5x9reps (weights per hand)

5x15 Chest Press 17, 19.5, 19.5, 19.5, 24.5x8

5x15 Incline Fly 7, 7, 7, 9.5, 9.5

3x20 Squats 40, 40, 40

tried turning feet in and out on these last two exercises getting a feel for the difference

3x20 Leg Curl 13.6, 13.6, 13.6

3x20 Leg Ex 18, 18, 18

Here endth the workout. Took about an hour just over. Normally do 3 sets per exercise but here something about volumizing your training for ripping up so I'm trying it out.

Post workout, 1030am, had 30g Ultra-Ripped and 15g Night-time Growth (for the Casein) also half a tin creamed rice. Also a multivitamin and 2g fish oil.

Had run out of food so went shopping, got back (130pm) and had a tin of Chop Chop chicken I had decided to try. Also a couple cups salad greens. Green tea to drink

330pm 100g tuna and a carrot

430 pm and preparing to head to the gym again. Took 1g L-Carnitine, 5g Glutamine, 2g fish oil and a multivitamin.

5pm-at the gym again 25min stretching session

530pm BodyCombat time! For people not in the know this is one hour of intense martial style training designed to show you just how unfit you really are.

7pm Dinner time 4 egg whites with cheese, 50g mince with beans, apple and sultanas, 5g creatine, green tea to drink.

Just before I go to bed I'll have 15g Night-time growth (half a serving) to attempt to avoid any major catabolism.

So this was a fairly awful day to start the journal, my eating habits are usually far more healthy and my weight training and cardio were back to front. Although this will be the case each Monday as I love my BodyCombat

Tomorrow shall be much better and I'll post asap

[Luigi]

you got some good foods in your diet but to be honest its shocking, the portions, timing - everything is just way out.

[2guns]

you got some good foods in your diet but to be honest its shocking, the portions, timing - everything is just way out.

maybe u could correct him instead of just saying its wrong... that would be more constructive luigi

[Pseudonym]

Come on Luigi - constructive criticism, please! Why not correct him instead of just saying it's wrong...

I was interested in the workout. Chest and quads are an unusual mix - mostly because after doing one, people are too buggered to do the other. Do you have a set routine? Or just whatever?

[Luigi]

Come on Luigi - constructive criticism, please! Why not correct him instead of just saying it's wrong...

I was interested in the workout. Chest and quads are an unusual mix - mostly because after doing one, people are too buggered to do the other. Do you have a set routine? Or just whatever?

yea i usually help but its late and im tired, if no one has helped him when i log on 2mo then i will.

[runveerun]

I know you said today was not a typical day, but looking at your day I would say you need to up the protein. A good measure is 1.6 grams of protein per Kg of body weight a day minimum. You should be dividing that into eating every 2-3 hours, if you are not hungry every 2-3 hours you are eating too much but by the looks of your food in take you maybe don't eat enough and often enough as there are big gaps. You should be having some protein straight after a workout ie: a protein shake there seemed to be a gap between the end of your workout and the next time you ate.

I just read your diet on the diet and nutrition thread and that one is better (posted last Thursday) stick to something like that with BG and LMO comments added.

[jesses]

Yep yesterday was awful today was much better.

Up at 630 had a protein shake + 5g Glutamine. Also washed down 1g of L-Creatine. Totals about 1.3-1.4g creatine with the stuff in the shake.

Gym at 7 did 20mins/4km rowing and 20mins interval cross training. Followed it up with some work on the roman chair just 60 back extensions and 45 oblique crunches.

Home at 8 and was STARVING so had half cup oats with 3 table spoon yoghurt. Also downed a multi-vitamin & 2g fish oil. And green tea. Love green tea.

1030 am-4 egg whites with cheese and a splash of non-fat milk, makes great scrambled eggs.

1:45 pm 140g chicken with 2 cups salad greens and some carrot green tea to drink.

Sorta cheated here was feeling a bit low on energy so snuck 4 marshmellows.

4:30 95g tuna and a banana

6:30 Chicken and bacon sandwich, protein shake with glutamine and carnitine.

7pm yay gym again. Workout as follows:

5 sets L chin ups. 10, 8, 8, 8(reps)

5x15 Seated (low) rows 48, 48, 48, 48, 8x66

5x15 Lat pull down 48, 54, 54, 54, 6x72

5x15 T-bar rows 35, 20, 25, 25, 25. 15 reps x 15kg single arm rows

3x30 High Cable crunch 66, 70, 70

3x20 Weighted Knee Raise 7, 7, 7

8:20 Whey isolate and Casein protein mix 45g shake. 150g steak 2 cups green beans and mixed veges.

About to go and enjoy another cup of green tea (gods gift to bodybuilders) and will have a 15-20g casein shake before bed.

Hope this looks a bit better guys, feedback on today would be great as i really know yesterday was crap. No weights tomorrow but will still post some cardio and eating stuff

[jesses]

Also about the chest and quads thing. as I say just been doing this for a few weeks (almost 2 months) so just put together what seemed to work well on paper. I've been doing Monday-Chest/Quads, Tuesday-Back/Abs, Thursday-Shoulders/Abs, Friday-Arms and details I think need improving. Have been considering a move to a 5 day split with Quads moved to Saturday and another Ab workout to join it. Friday does seem a bit bare I'll admit but I'm Giant Setting my Bi's a boy does it kill you. So yeah as I say this is total beginner stuff and I'm fully open to suggestions

[Luigi]

1030 am-4 egg whites with cheese and a splash of non-fat milk, makes great scrambled eggs.

1:45 pm 140g chicken with 2 cups salad greens and some carrot green tea to drink.

ok meal 1, 4 egg whites a cheese and milk , around 25g protein ? no real solid carbs and a bit of fat

thats a mid-day meal for you, 200g of chicken or beef and a cup of brown rice and cup of veges would be good.

then your next meal is over 3 hours later, yea need to eat more often if you want to grow, make the 1:45 meal a 12:30-1 meal

[Optimass]

Just before I go to bed I'll have 15g Night-time growth (half a serving) to attempt to avoid any major catabolism.

What's that?

[soundsgood]

Home at 8 and was STARVING so had half cup oats with 3 table spoon yoghurt. Also downed a multi-vitamin & 2g fish oil. And green tea. Love green tea.

:shock: Bro thats not even a snack. And you were STARVING. :-s

I know you're cutting but you should to increase the serving size, esp being straight after the AM workout

[jesses]

Just before I go to bed I'll have 15g Night-time growth (half a serving) to attempt to avoid any major catabolism.

What's that?

Balance Night-time Growth. Has whey isolate, Calcium caseinate, micellar casein, a couple others I cant remember. Multi-stage release for protein during the night (at least thats what the pack says). I got it coz I wanted some Casein protein and couldn't find any just by itself

[jesses]

1030 am-4 egg whites with cheese and a splash of non-fat milk, makes great scrambled eggs.

1:45 pm 140g chicken with 2 cups salad greens and some carrot green tea to drink.

ok meal 1, 4 egg whites a cheese and milk , around 25g protein ? no real solid carbs and a bit of fat

thats a mid-day meal for you, 200g of chicken or beef and a cup of brown rice and cup of veges would be good.

then your next meal is over 3 hours later, yea need to eat more often if you want to grow, make the 1:45 meal a 12:30-1 meal

Yeah was just how things worked out, I try to hit 1 meal every 3 hours.

[two_phat]

thats not a bad split - but when do you do the rest of your legs? All you have listed is your quads?

[jesses]

Do calfs and hip flexor work on fridays

[Varven]

Bananas, carrots, raisins, mashmellows.

ditch all that shit bro.

they are all relatively high G.I.

opt for other carbs.

[biggurl27]

Sheesh you're a hard man Varven, nothing wrong with a banana or carrot now and then but WTF is a mashmellow?? :pfft:

[two_phat]

Do calfs and hip flexor work on fridays

oh yep - hamstrings??

[TheGus]

Do calfs and hip flexor work on fridays

oh yep - hamstrings??

What are they?

[Varven]

Sheesh you're a hard man Varven, nothing wrong with a banana or carrot now and then but WTF is a mashmellow?? :pfft:

Yeah in hindsight you are right, a carrot maybe high g.i, but a quick glance reveals it doesnt have MUCH carbs, so no harm.

But bananas, I disagree, save it for post workout or breakfast I say. At other times its bound to only give a sugar spike!

Marshmellows... are you being sarcastic that I included them in the no-eat list or?

[biggurl27]

Arh yep so bananas ok post work out or AM and Carrots are all good like 1-2 per day. I was being the spelling police :grin:

[Varven]

s'tI ton ym fault tath I'm dyslexic !!!!

:grin:

[jesses]

Do calfs and hip flexor work on fridays

oh yep - hamstrings??

The lying leg curls. Been trying turning my feet in and out, it really works.

cool so bananas post workout if at all. Carrots are yummy and i usually only have one a day

[jesses]

Well today was a rest day, been pretty strict on myself with these as I got diagnosed with over-training and ended up with insomnia as a result (not fun)

wake up shake at 715 with glutamine and creatine. breakfast at 8 1/4 cup oats 2 tables spoons yoghurt, multivitamin 2g fish oil. Green tea to drink. rice crakers at 1015 and a carrot. 1230 have 3 egg whites 1 full egg 100g plain tuna maybe 10g cheese. mix and nuke really nice easy meal. green tea drink. 95g tuna at 3 and a protein shake with glutamine at the moment. also had 500mg carnitine at 4 meals throughout the day. Will have another multivitamin and 2g fish oil at tea although probly dont need it as I think im having fish again lol. back to training tomorrow with a shoulders and ab blast in the pm and cardio first thing in the am.

[Luigi]

listen carefully, seems like youv been ignoring everyones suggestions

wake up shake at 715 with glutamine and creatine.

have the shake when you wake up, glute if you want but no creatine

breakfast at 8 1/4 cup oats 2 tables spoons yoghurt, multivitamin 2g fish oil.

no were near enough food man if you have any muscle your gonna lost it quickly, have 5 whole eggs and 4 slices of wholemeal, this will provide you with casein protein and some good low g i carbs to keep you going , take multi and fish oil with, eggs will provide fats anyway so yea...

rice crakers at 1015 and a carrot.

ok like i said in my last post, 200g meat, cup of veges and rice

1230 have 3 egg whites 1 full egg 100g plain tuna maybe 10g cheese. mix and nuke really nice easy meal. green tea drink.

no point having eggs at this time, have 185g can of tuna and a cup of brown rice, green tea

95g tuna at 3

this is not enough, 95g tuna is only giving you roughly 17g protein, you need to be having more like 30, so again 185g can of tuna or chop chop if your lazy or fish,beef,chicken if your not... again add some veges if you want clean carbs

it sounds like your placing way too much emphasis on supplements and havin way too little real food, and you NEED to eat more often, cleaner, and bigger portions if you wanna get cut and keep/gain muscle.

and your creatine, save that for after the workout when it is the best time to have it, immediately after your workout you should be taking some dextrose 40-60 g then 10 mins later your protein shake.... timing is important, and you night time growth whatever - 15g ? is that half a serving ? no way is there enough protein in that is your whole serving is only 15g.