Flare Posted June 5, 2007 Share Posted June 5, 2007 Your eating sounds less this day! What about the tons of pasta, lentils, potatos, rice, grains, legumes and all these things, of course with litres of oil! Would you delete the Mr. Tom, it sounds more like cutting, not bulking. Link to comment Share on other sites More sharing options...
amil Posted June 5, 2007 Author Share Posted June 5, 2007 monday 04.06.2007 training: 18.30-20.00: gym - 7 min biking- Pull-ups: 9, 5- Shoulder Pushing, sitting: 5 sets with 2 dumbbells 12kg: 16, 12, 9, 9, 7- Bizepscurls with a long barbell (the lenght is 1,8 or 2,2 meters, Ø: 50mm = 18 or 20kg) without additional wheights: 15, 9, 8, 9, 6- Bench Press with a long barbell (= 20kg?) and additional 10kg: 12, 10, 7- Abdonitional Crunchs: 50kg: 15, 10, 4, 45kg: 7- Lat Machine (Chest): 55kg - 12, 7, 7- Shrugs with 2 dumbbells 24kg: 10, 20kg: 12, 10- Back Chin Lifts with additional 10kg: 20, 15- Upper Back / Butterfly: 40kg - 10, 7 20.15-21.45: endurance swimming (with trainer, usual program) (NOTICE: the swimlane is only 16,6 meters long. "SL" means swimlane) *** 15 min warming-up *** with fins (zoomers): - 4x (1SL diving with freestyle legs, 1SL backstroking with freestyle legs)- 4x (1SL diving with butterfly legs, 1SL backstroking with butterfly legs)- 2x (2SL on one side without hands with freestyle legs, 2SL on one side without hands with butterfly legs, 2SL freestyle)- 2x the same 6SL on the other side- 4x (1SL butterfly, 1SL freestyle) *** with poolboy:- 8x (1SL freestyle arms, 1SL breaststroke arms)- 2x (2SL freestyle right arm, 2SL freestyle left arm, 2SL breaststroke)- 2SL breathing after 3 strokes, 2SL breathing after 4 strokes, 2SL breathing after 5 strokes, 2SL breathing after 4 strokes, 2SL breathing after 3 strokes *** with aqua board:- 8x (1SL freestyle legs, 1SL breaststroke legs) *** endurance workout:- 8SL freestyle, 8 SL breaststroke- 7SL freestyle, 7 SL breaststroke... = 1.200 m *** 5 min swimming down Link to comment Share on other sites More sharing options...
amil Posted June 5, 2007 Author Share Posted June 5, 2007 Your eating sounds less this day! ... Would you delete the Mr. Tom, it sounds more like cutting, not bulking. hi kim! yes, you're right. the last days I didn't eat enough... wasn't much at home - studying, working, at sports and a lot of animal rights activism. I really should drop the AR-activism considering my health next time I'm cooking noodles with sauce I'll make pictures and send them to you Link to comment Share on other sites More sharing options...
amil Posted June 6, 2007 Author Share Posted June 6, 2007 wednesday 06.06.2007 training: 18.00-19.30: gym - Biking, level 8 and 12: 5 min (2km)- Chest Press: 40kg - 15, 15, 8- Back Chin Lifts with additional 10kg: 3x 20- Hip Adduction (with 71kg: 10, 10, 9) and Hip Abduction (with 84kg: 14, 12, 11) in turn- Crunches: 10x, 5 right, 5 left (= 20), 20x (1right, 1 left) (= 40)- Stretching: 5 min- Lat Machine (Chest): 50kg - 18, 14, 14, 11- Leg Extension: 30kg - 3x 12www.exrx.net/WeightExercises/Quadriceps ... nsion.html- Glute / Standing Hip Extension: 30kg - 2x (15 left, 15 right)www.exrx.net/WeightExercises/GluteusMax ... nsion.html- Seated Calf Press: 100kg - 2x 20- Leg Press: 80kg - 3x 20- Cable Pushdown: 3x 20www.exrx.net/WeightExercises/Triceps/CBPushdown.html- Pull-ups: 4 Link to comment Share on other sites More sharing options...
Flare Posted June 7, 2007 Share Posted June 7, 2007 where is the pasta pic? But I thing you really add foods like legumes and lentils. Just eat lentils with oil and tomato puree or add chickpeas or beans to your pasta sauce. Use nuts or seed for your pasta and salads. There are so many tricks to make a simple salad to an absolute calories bomb! Animal Right Activism is good. Some special projects? On Saturday is "Tag der Tierschützer" and we have a information desk there and a anti meat campaign. Link to comment Share on other sites More sharing options...
amil Posted June 7, 2007 Author Share Posted June 7, 2007 hi flare, thanks for your advice... you're right, I should cook more with legumes. didn't cook pasta yet... or did I? it's to warm here... over the way there is an open air bath, I see a lot of people going in... while I'm reading a text for tomorrow ;-( wish you a great time for the next two weeks at holidays! Link to comment Share on other sites More sharing options...
jonathan Posted June 7, 2007 Share Posted June 7, 2007 No, powercleans are a great exercise, regardless of your level of strength/experience. Right mate, I have looked at this last page of your log pretty closely. I have a few suggestions that I think you should consider: 1) Eat more, and better. You are eating very little and are already quite reliant on protein powders. As a beginner, you want to focus on eating consistently (not having blocks of 6 hours where you don't eat) and well. Get some complex carbs for breakfast, limit you protein shakes to 40g of protein, and at most twice a day. Eat rice, quinoa, pasta, tofu and veg. Oats, fruits and nuts. Aim for a total of 3000cal a day as a minimum, and aim to eat at least 300cal every 2 hours. 2) Ditch the machines. They are completely pointless. The only two machines you should even consider are the lat pulldown (if you cannot do chins/pullups) and calf machines. 3) Get a solid routine based on squats, deadlifts, bench, overhead press, powercleans, chins, dips and rows. Accept that you are going to have to work hard. 4) Be prepared to gain some weight. No offence, but if that is you in your avatar, you are very thin and could pack on a good 30kg. Jonathan Link to comment Share on other sites More sharing options...
amil Posted June 7, 2007 Author Share Posted June 7, 2007 in the avatar it is me, after 2 weeks of training, third of mai. my height is 1,82m. at that day my weight was about 73kg... now I have about 75kg. when I made the first pictures on first january I had 70kg and didn't feel good. first I started to eat more, than I started with the training. my targets till 01.07. were:- gaining weight to 76 - 80kg- getting trained and enduranced- getting more muscles I wouldn't like to weigh more than 90kg or even 85kg... you are talking about 30kg "squats, deadlifts, bench, overhead press, powercleans, chins, dips and rows", "lat pulldown (if you cannot do chins/pullups) and calf machines" - thanks for listing the exercises. I will try to "learn" them and get routined. a friend will help me with that. on the other hand don't you think that the machines are quite well for relative thin beginners to build a basis? the proteinpowder is helpful for me, because I can make and drink it quickly. it doesn't make me full so it is not the reason that I don't eat other things.. my problem is that I generally don't eat regularly. I'm not proud of it... I write my meals down to controll myself and to feel uncomfortable when others see that I disregard eating. Link to comment Share on other sites More sharing options...
jonathan Posted June 8, 2007 Share Posted June 8, 2007 in the avatar it is me, after 2 weeks of training, third of mai. my height is 1,82m. at that day my weight was about 73kg... now I have about 75kg. when I made the first pictures on first january I had 70kg and didn't feel good. first I started to eat more, than I started with the training. my targets till 01.07. were:- gaining weight to 76 - 80kg- getting trained and enduranced- getting more muscles I wouldn't like to weigh more than 90kg or even 85kg... you are talking about 30kg "squats, deadlifts, bench, overhead press, powercleans, chins, dips and rows", "lat pulldown (if you cannot do chins/pullups) and calf machines" - thanks for listing the exercises. I will try to "learn" them and get routined. a friend will help me with that. on the other hand don't you think that the machines are quite well for relative thin beginners to build a basis? the proteinpowder is helpful for me, because I can make and drink it quickly. it doesn't make me full so it is not the reason that I don't eat other things.. my problem is that I generally don't eat regularly. I'm not proud of it... I write my meals down to controll myself and to feel uncomfortable when others see that I disregard eating. Nothing wrong with starting out as a skinny beginner mate, please don't fee that you need to defend yourself. I was 77kg at 201.5cm just under four years ago, and now I am 121kg at 203cm. Everyone has to start somewhere! Funny thing is just how much weight you will probably need to fill out. When I started lifting, at 77kg, I thought that 90kg would be plenty. I got to 90kg, was still really skinny. Then it was 100kg. Still skinny. Got to 110kg, still had abs, still skinny. And so it goes on. As it is now, I compete in Strongman, so at 121kg, I am still skinny, though not as skinny as before! Free weights are the way forward, without a doubt. When I started, I trained at a gym with dumbells and an assortment of silly machines. I wish that I had never touched the machines and just stuck to free weights. One of the things about machines is that there is actually more opportunity to injure yourself, due to the fact that you always push/pull along a predetermined line of motion. Not everyones joints work in the same way, and this standardisations causes injuries. You will make more progress with free weights than machines, of that there is no doubt. It will take some dedication to learn the correct form, but it is a valuable investment, and well worth doing. In response to your direct question as to whether machines provide a good base, well no, they do not. When you move onto free weights, which you will have to, you will find yourself a whole lot weaker than you would think you are, due to having no stabilisation muscles (that are gained from stabilising free weights). I can sympathise with the protein powder situation. I myself am not great at eating solid food, but still try to cram it in whenever I can. For starters, there is little point in consuming 75g with 500ml soy. There is going to be about 80g of protein in there, which your body cannot digest in one go. Around half of it will be excreted through urine. As I said in the previous post, don't go 6 hours without food. Infact, do go 4hours. You need to start planning your daily intake of food. Prepare for situations where you find yourself without food. Always carry a few nut/fruit bars in your bag. Aim for 3250cal a day as a minimum innitially, and for every 10kg of bodyweight you gain, add about 600-1000cal, depending on how much fat and muscle you gain. Finally, you need to make a choice regarding your goals between muscles and endurance. You won't get both unless you train very very very hard, and you will still find yourself lacking in both areas if you do not focus your efforts. Jonathan Link to comment Share on other sites More sharing options...
amil Posted June 10, 2007 Author Share Posted June 10, 2007 saturday 09.06.2007 today I was with a friend in the gym, he teached me how to practice the exercises correct. training: 11.30-13.00: gym - 6 min biking (2,2km)- Dumbbell Bench Press: 10kg - 10, 12kg - 10, 16kg - 3x10www.exrx.net/WeightExercises/PectoralSt ... Press.html- Dumbbell Fly: 9kg - 10, 13, 11kg - 10, 10www.exrx.net/WeightExercises/PectoralSternal/DBFly.html- Cable Standing Fly: 3x10www.exrx.net/WeightExercises/PectoralSt ... ngFly.html- Dumbbell Pullover (Überzug): 14kg - 10, 12kg - 4, 10kg - 12www.exrx.net/WeightExercises/PectoralSt ... lover.html- Barbell Bench Press: 20kg (+ BB with 20kg) - 9, 6www.exrx.net/WeightExercises/PectoralSt ... Press.html- Dumbbell Curl, left/right by turns): 12kg - 9x (r, l), 9xwww.exrx.net/WeightExercises/Biceps/DBCurl.html- Dumbbell Incline Curl, left/right by turns): 12kg - 5x (r, l), 6xwww.exrx.net/WeightExercises/Biceps/DBInclineCurl.html- Barbell Deadlift: BB without additional weight, just for lerning: a fewwww.exrx.net/WeightExercises/ErectorSpi ... dlift.html Link to comment Share on other sites More sharing options...
amil Posted June 11, 2007 Author Share Posted June 11, 2007 (edited) my ninth week: ("PP+SM" means "Protein Powder and Soymilk") monday 11.06.2007 training: none eating: 10.45: 1 plate muesli11.00: 50gr. walnuts 12.00: 2 bananas14.30: 1 plate potatoes and rice, 1 plate salad19.00: 200ml grape juice23.00: 50gr. PP + 500ml SM01.00: 50gr. dried fruits my dates: 10.30: weight: 75,4 kg tuesday 12.06.2007 training: 19.55-20.55: endurance swimming (without trainer): 50x 50m (2,5km) on a rotating basis: one lane swimming freestyle, back breaststroke (by turns) eating: 11.00: 2 bananas11.30: 50gr. PP + 500ml SM15.00: 75gr. chocolate19.00: 2 bananas23.30: 3 plates pasta with sauce (pureed tomatoes, tofu, baked beans, peanuts, chinese cabbage) wednesday 13.06.2007 training: 17:50-18:50: gym (no notices, nearly without machines) eating: 12.00: 2 bananas14.00: 50gr. PP + 500ml SM15.30: 2 teaspoon soylecitin21.00: 2 "Mr. Tom" (= 80 gr. peanuts and sugar) 23.00: 50gr peanuts23.30: 3 plates pasta with sauce (pureed tomatoes, tofu, baked beans, peanuts, chinese cabbage) thursday 14.06.2007 training: 12.00: 25 push-ups20.00: 25 push-ups eating: 11.00: 2 bananas11.30: 50gr. PP + 500ml SM13.30: 1 plate with legumes and rice19.00: 75gr. peanuts23.00: 400ml grape juice00.30: 2 "Mr. Tom" (= 80 gr. peanuts and sugar) my dates: 10.50: weight: 74,9 kg friday 15.06.2007 training: none eating: 08.30: 2 teaspoon soylecitin09.00: 300ml grape juice11.00: 50gr. chocolate13.00: 75gr. dried fruits15.00: 50gr. PP + 500ml SM19.30: 3 plates lasagne (mjam!)23.40: 30 gr. pumpkin seeds my dates: 10.00: weight: 75,2 kg saturday 16.06.2007 training: 12.45-13.10: gym (no notices) eating: no notices (not enough) sunday 17.06..2007 training: none eating: no notices Edited June 20, 2007 by amil Link to comment Share on other sites More sharing options...
amil Posted June 20, 2007 Author Share Posted June 20, 2007 my tenth week: ("PP+SM" means "Protein Powder and Soymilk") monday 18.06.2007 training: 19:10-20:10: gym (no notices, nearly without machines)20.15-21.45: endurance swimming (with trainer) eating: no notices... tuesday 19.06.2007 training: 20.10-20.55: endurance swimming (without trainer): 30x 50m (1,5km) on a rotating basis: one lane swimming freestyle, back breaststroke (by turns)8x 50m (0,4km) freestyle eating: 11.30: 50gr. PP + 500ml SM12.00: 3 tablespoonful of linseeds14.00: 1 plate salad16.00: 1 banana19.20: 50gr. PP + 500ml SM23.30: 3 plates pasta with sauce (pureed tomatoes, champignons, garlic)01.00: 300gr. sweet corn02.00: 250gr. pistachios wednesday 20.06.2007 training: 18.10-19.10: gym (no notices) eating: 11.30: 50gr. PP + 500ml SM15.00: 500ml grape juice15.30: 2 "Mr. Tom" (= 80 gr. peanuts and sugar)17.00: 2 bananas19.30: 150gr. walnuts20.00: 2 plates potatoes with legumes 01.00: 2 bananas01.30: 50gr. PP + 500ml SM my dates: 11.00: weight: 75,4 kg01.45: weight: 77,1 kg thursday 21.06.2007 training: 18.30-19.30: fitness for the back eating: 09.30: 1 banana12.00: 50gr. walnuts14.00: 1 plate salad, 2 slices bread18.00: 1 avocado20.00: 500ml grape juice20.10: 250gr. chips20.50: 50gr. PP + 500ml SM23.00: 2 nectarines23.20: 0,5l malt beer friday 22.06.2007 training: none eating: 12.30: 2 plates backen potatoes, 2 plates salad20.00: 200gr. baguette with mustard (non-vegan party...)23.30: 4 plates fried tofu, champignons, onions, bean sprouts, garlic)02.00: 0,5l beer my dates: 10.00: weight: 77,1 kg saturday 23.06.2007 training: 12.25-13.05: gym (no notices) eating: 11.30: 50gr. PP + 500ml SM15.00: 50gr. walnuts16.00: 2 bananas17.00: 100gr. peanuts my dates: 18.30: weight: 76,2 kg sunday 24.06..2007 training: none eating: enough Link to comment Share on other sites More sharing options...
amil Posted June 26, 2007 Author Share Posted June 26, 2007 my eleventh week: ("PP+SM" means "Protein Powder and Soymilk") monday 25.06.2007 training: 20:10-21:20: gym (no notices) eating: no notices... tuesday 26.06.2007 training: 23.00-00.30: table tennis eating: 11.30: 2 bananas13.30: 1 "Mr. Tom" (= 40 gr. peanuts and sugar)14.00: 1 plate pommes, 1 plate salad20.00: 50gr. chocolate22.00: 3 plates pasta with sauce (pureed tomatoes, onions, olive oil, garlic)01.00: 50gr. PP + 500ml SM wednesday 27.06.2007 training: eating: my dates: thursday 28.06.2007 training: eating: friday 29.06.2007 training: eating: my dates: saturday 30.06.2007 training: eating: my dates: sunday 01.07..2007 training: eating: Link to comment Share on other sites More sharing options...
Flare Posted June 27, 2007 Share Posted June 27, 2007 3 plates of pasta and you didn't puke? Link to comment Share on other sites More sharing options...
flanders77 Posted June 27, 2007 Share Posted June 27, 2007 3 plates of pasta and you didn't puke? Link to comment Share on other sites More sharing options...
amil Posted June 27, 2007 Author Share Posted June 27, 2007 3 plates of pasta and you didn't puke? u don't read my logs... normally I eat 3 OR 4 plates... by the way, I didn't puke since I was 4 or 5 years old. I didn't like it so I decided not to puke anymore (rather to die on alcoholic intoxication). Link to comment Share on other sites More sharing options...
amil Posted July 1, 2007 Author Share Posted July 1, 2007 hey I'm ill again since thursday or friday. I also didn't eat enough the last days... anyway... I'm weighting around 76kg - that was one of my aims! Link to comment Share on other sites More sharing options...
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