Peewee Power!

[Pee]

Ok wasn't going to do this to start off with, but Drizzt convinced me in the intro, anyway, I have limited weights at this stage, only 40kg Dumbbell's and a heavy bag & my attempt to weld up an incline bench, its ok, but I will be buying one in the future.

Have basically started doing weights and exercise about 4 weeks ago, before that I haven't really done anything for 10 years apart from drink a bottle of Jim Beam and 2 Litres of Coke every night and eat lots of crap.

Im 25, 6"4-6"5 and 154kg at last weigh in, Not really interested in body building as such, but more on the strength / strongman side of things.

And made a deal with my old man that if I can stick to this for 3 months he will pay for a full powerrack and a couple hundred kg's of oly weights, bench and whatnot, plus he's an engineer / fabricator, so he's gonna make me some atlas stones and other strong man stuff, not sure if he thinks ill give up before the 3 months, or its encouragement, ill go with encouragement

Ok I have attached a xsl spreadsheet with my diet & workout plan on two sheets, would really appreciate if some people would have a look at it and have a look, I have done abit of research before putting it together as I know that's a pet hate of members here that people don't even bother to put in the effort to research and do abit of leg work before asking for advice. Not 100% sure on the protein shakes cal's / protein as the only guy in town is ordering some in for me.

I put the protein and cal's together from http://www.nutritiondata.com/, I worked out my BF% at about 30-35% based on a few websites that I found, US Navy calculation or some shit, and using that then worked out my calorie requirement to be in the range of 3800-4000 per day, this was from a spreadsheet I found on the site which had three different calculations, all worked out to be about the same.

Have also attached a before photo, figured what the hell, im big enough and ugly enough to take criticism, and I could potentially whoop those people in a few years anyway.

Gut: 140cm

Chest: 132cm

Biceps: 42cm

Thys: 76cm

Neck: 45cm

Let me know what you think, where I need to change, what I can do :shock:

Cheers if you read this far.

Pee

Diet - Workout Plan.xls

[drizzt]

Awesome bro, good to see a journal up! :nod:

And made a deal with my old man that if I can stick to this for 3 months he will pay for a full powerrack and a couple hundred kg's of oly weights, bench and whatnot, plus he's an engineer / fabricator, so he's gonna make me some atlas stones and other strong man stuff, not sure if he thinks ill give up before the 3 months, or its encouragement, ill go with encouragement

:shock: That's a deal right there! Wish I would've made that deal with my old man when I started! :pfft:

Good on ya for doing your research mate, it certainly makes it easier for people to help out I'll check it out when I get a chance, but I'm sure some others will also help if they read this before I reply again...

Again, good on ya mate, looking forward to seeing how you progress 8)

[rose]

Awww, you're awesome, you calculated your daily calories and everything :kiss: :salute:

Maybe post up what you plan to eat and what you plan to do for training etc, so that people can offer advice in those areas, if you think you need any?

Good on you for giving up the nightly Beam and Coke. I read in your intro thread you're limited re weights but it sounds like you're managing to find other options which is great, love the lateral thinking 8)

Welcome, sir.

[Pee]

Maybe post up what you plan to eat and what you plan to do for training etc, so that people can offer advice in those areas, if you think you need any?

Oh sorry might not have made that clear, there is a spreadsheet attached to my first post with both Diet and Training plan, I'm abit of a stickler for stats so figured I would update that aswell as the site after every workout, then I can monitor changes in diet / size or weight loss, So if I do try something new I can accurately monitor how it goes over a few months.

Cheers,

Pee

[rose]

Heh, my bad, didn't see the link :shifty:

What're you going to put in your morning protein shake to make it calorific? Whey on it's own is only about 120 calories for a 30g scoop (roughly).

Just me, but I'd eat protein for breakfast rather than drink a shake. Everyone on here is probably sick to death of me saying it, but I feel that whey is empty calories, better results eating a source of protein IME.

6 Pack of Beer 8)

[teamfatboy]

Great start Pee - you've clearly put a lot of thought in...

Coupla things spring to mind: watch the ham and bacon, it's salty-as and that can be an issue.

There's a big gap between dinner and breakfast - consider adding a last-thing-at-night meal with some of the protein in. Maybe 100g of real protein from dinner could be reserved for later?

Did you look at how much essential fat you're getting ? It's as important as the protein/carbs, IMO...

My 2c worth - if you haven't got one, look at getting a George Foreman Grille or the Breville equivalent. Makes for real easy protein prep, esp if you sandwich the meat between Glad cooking paper, no mess, easy clean-up, real quick (4 mins for rump, 8 mins for chicken breast).

Welcome

[Pee]

Yea breakfast has always been abit of a pain for me, years of a smoke and coffee I think, I just can't stomach much. Although suggestions welcome.

Yea I try to avoid the ham as much as possible, but its sorta opposite world over here, (I live in Vanuatu for those who missed my intro), And chicken is really hard to find, breasts go for about $25 a kilo, where I do abit of work for the abattoirs here and get meat pretty cheap, so for dinner I normally do a standing rib roast, no fat just in its own juices, and keep that in the fridge for cold meat during the day (basically rib eye steak on the bone). But when I cant get much of that im back to leg ham from the deli, lots of French pricks here so heaps of salami's which I avoid as they are basically 50% fat.

Also would be keen on some tuna recipes, I get A1 Sushimi grade tuna straight off the boat (and free), but have been guilty of feeding it to my rotties as I always seem to dry the hell out of it.

6 pack of beer.... yea i know, at least im being honest with everyone lol. I do have the advantage that there is no fast food joints over here, so no risk of slipping up, hence the home made pizza.

Pee

[bar-belle]

Hey Mr Pee...I like your attitude..good on you for having a solid plan...and big ups to your dad with the encouragement :wink:

[Bobsta]

Awesome Pee, you've made that comitment now, go hard...

[rose]

Nah, I think the beer is important, don't want to rob yourself of all pleasures, as you say, you're not in this for bodybuilding so I don't think you have to be so strict as to limit yourself to extremes.

Re tuna, just eat it roar. If you're getting sashimi grade, cooking it is a sin IMO.

Re not being able to eat breakfast, each to their own, but anything can be learnt. Once you start hard training and eating a bit better you might find breakfast becomes your best friend

[Pee]

Ok D-Day (Well Yesterday).

Did you look at how much essential fat you're getting ? It's as important as the protein/carbs, IMO...

Yea I take a multivitamin and joint support sup, I also have an avocado tree out the back that has about 500 of them hanging off it, so I might incorporate that into my lunches. I wouldn't mind taking some creatine, but might wait until I have a serious gym to workout on, thoughts on this?

Ok,

15 x 2min Heavy Bag Session (1 minute break between) Bag feel off the wall after 20 mins, have to fix this today

Incline Chest Press – 5 x 5 @ 25kg

Flat Chest Flies – 5 x 5 @ 15kg

Seated Shoulder Press – 5 x 5 @ 20 kg

Dumbbell Dead Lifts – 5 x 5 @ 40kgs (to get knee workings, max weight)

Might have been abit optimistic with the weights starting out, I could do them but felt the form going to crap, so dropped them down and completed all bar the shoulder press, failure on the last rep of the last set.

Deadlifts where to easy, and my knee is fine this morning, but my hamstrings are killing me, so must have got my form right.

Pee.

[Pee]

Ok update,

Thursday 1st

15 x 2min Heavy Bag Session (1 minute break between)

Single Arm Row – 5 x 5 @ 35kg

Lying Bend over rows – 5 x 5 @ 35kg

Hammer Curls – 5 x 5 @ 25kg

Squats – 5 x 5 @ 35kgs

Dumbbell Lunges – 5 x 5 @ 35kg

Seated Calf Raises – 5 x 5 @ 35kg

Saturday 3rd

15 x 2min Heavy Bag Session (1 minute break between)

Incline Chest Press – 5 x 5 @ 25kg

Flat Chest Flies – 5 x 5 @ 15kg

Seated Shoulder Press – 5 x 5 @ 20 kg

Dumbbell Dead Lifts – 5 x 5 @ 35kgs (to get knee workings, max weight)

Monday 5th

15 x 2min Heavy Bag Session (1 minute break between)

Single Arm Row – 5 x 5 @ 35kg

Lying Bend over rows – 5 x 5 @ 35kg

Hammer Curls – 5 x 5 @ 25kg

Squats – 5 x 5 @ 35kgs

Dumbbell Lunges – 5 x 5 @ 35kg

Seated Calf Raises – 5 x 5 @ 35kg

Thursday 8th

15 x 2min Heavy Bag Session (1 minute break between)

Incline Chest Press – 5 x 5 @ 25kg

Flat Chest Flies – 5 x 5 @ 17.5kg

Seated Shoulder Press – 5 x 5 @ 25 kg failure on last only 3.

Dumbbell Dead Lifts – 5 x 5 @ 35kgs (to get knee workings, max weight)

Getting abit pissed off really with my lack of weights & equipment, the deadlifts (if you can call them that) & squats just seem pointless, but I guess Ill keep doing them just to keep my knee working (hasn't caused me a single problem and actually feels alot better).

One question, with my incline DB bench, im easily doing the reps with my left arm (dominant), but my right I just cant seem to get that 5th out on the last 1 or 2 sets. Should I just stay where I am until I can? Up the total weight and push it harder or up just the left arm?

Not sure.

Don't know if Im making alot of progress, I know its only been a few weeks, my weight is fluctuating abit more, one day I think im 2kg lighter, the next im .5 heavier, but I'm not really going to worry about that for now, my waist is 2cm smaller, and my arms/biceps are about 3cm bigger, so I guess something is happening for the good.

Cheers,

Pee

[drizzt]

Sounding good so far, Pee. Stick with it mate! Results will come 8)

One question, with my incline DB bench, im easily doing the reps with my left arm (dominant), but my right I just cant seem to get that 5th out on the last 1 or 2 sets. Should I just stay where I am until I can? Up the total weight and push it harder or up just the left arm?

I'd suggest staying where you are, or on the other hand, backing off to a weight where you can get both up and then slowly progressing from there (others may have better ideas, though). Form is important here, try to make sure they are working evenly - can be good to either record yourself doing this, or getting a mate to watch and comment on any bias.

Otherwise, keep up the good work :nod:

[Pee]

Well im going to be out of the game for awhile, cut my hand / thumb pretty severely, apparently I would have needed microsurgery and a hell of alot of stickes, however cause I live in the fucken jungle I had none of that and it already half healed before I could get a doctor to look at it, have no feeling in my thumb or index finger and its gonna take awhile to heal.

Anyway as I only have a heavy bag and dumbbell that makes it pretty hard to do anything, well I guess I could lift and punch with my left lol.

However I think ill pause this attempt and just watch my diet, try to walk and get some cardio and wait for it to heal properly. hopefully I will regain the feeling however the doc isn't confident.

Pee.

[Pee]

Well started again, Really weird, my hand feels like when you hit your funny bone when lifting any sort of weight, I guess thats the nerve damage, however its not that bad, I had my wisdom teeth pulled out after a qaurter bottle of whiskey in this shithole, that was alittle worse.

Anyway I have decided to get out of this jungle, back in Brisbane or Singapore in a few months, in the mean time im going to continue with what I have.

Not sure if the break did some good, cause did a workout (of sorts) yesterday and had no trouble with 5x5 BP and SP, with my max weight, (20kg DB's). Plus ive lost about 2 kilos over the rest aswell, I cut back on food abit.

Anyway, I wont update untill I get to a proper gym now, and will carry on from there (hopefully my nerves come back throw the scar tissue so I wont have to have it opened up again when I get back (fucked if ill let these idiots get anywhere near me with a knife).

Pee