Asoe's road to something

[asoe209]

well adter being a member of this forum for a few days now, and getting so much infromation from other member I have decided to stick around.

So I thought why not start my on log of what I do in and out of the gym. wish I could have a great post of what I did today but is rest day so the most you will get from me today is what I have had to eat.

I an a little short of time at the min but ill be sure to give a little background on my self and my goals.

let the journey begin

[asoe209]

Ok so as promised here is the start of my Log.

I have been training for a year now, it all started for a holiday that I was taking in July of 2010 and I just wanted to lose a little weight for it. Over the years i have gained a few stone you know the story.

aged 26
hight 5"7'
current weight 87kg
BF% 31 from what I worked out with calipers (lean mass 58kg fat 27kg from what i last worked out about a week ago)

so the reason for this log is to keep a track of what I have done and have a set my goals, and with the help of the community to help me improve in what I am to.

I have a few little mini goals but I also have long term gals a well let take a look shall we.

incase any one is thinking what, I have been doing this for some time and I have some time off work starting from the royal weadding bank holiday and i return to work in mid may so this would be a great time to star my cut with extra gym time, better eating and rest.

short term goals

March- gain as much lean mass in the next 3-4 weeks before i start my cutting.
Mid April-Mid May drop BF% by 10% down to about 20%
Summer months continue to drop BF% to 15% dependent on how body size looks, if i feel that im starting to look to thin ill try to maintain a weight and increace muscle mass. will seek advice from the community as I go.

Long term
would like to be able to bench 80-90kg by the end of the year (current 60kg)
I would like to increase my squat currently squat is 60kg. I have a scoliosis so im very nevus when doing squats as my back starts to hurt some times.
finish the year at 15% or lower BF

I just mentioned about squats just then but i can manage a leg press of 150kg for 7 so its a bit full may be having some one spot would help me out as i dont I fell like im not lift to my full on the bench and squat.

to go with my cutting i will be cleaning out my diet taking in more protein and reducing my carbs and cals. at this time im just eat pretty much what I can its not 100% great right now but it will be sorted.

here is what today food intake looked like

Totals
cal1,602
carbs 151
fat 78
protein72

[hodi]

Nice plan dude. If you're mass gaining at the mo you definitely need to be eating more than that - like double! Also perhaps consider doubling the time frame, 3-4 weeks is nothing really, I just put minor amounts on in 8.

Look forward to following!

[SphinX]

Yup agree with hodi, you need to slap on alot more proteins. My friend has scoliosis too and hurts her to do heavy-ish squats. Best person to ask is your doc. Personally i'd find a safe weight, where you don't feel much discomfort and throw that into my routine. But like ive said thats my opinion and not a medical one. Good luck with your goals, post up your routine and diet

[asoe209]

Thanks dude, i look forward to developing lol

I would give a longer time fame but it just wont fall into the plan with my time off work. but its all good any way, I would eat more but its been a bad week lack of funds hinders the food amount i can take in lol. may go and have a tuna sandwich in a sec through lol.

Oh quick question to any one reading do you think i should start a blog to or just stay using this forum section?. Blog link in sig

[hodi]

I stick with the logs myself. Rarely read blogs.
Tell me about it, its expensive bulking! Whey, oats and milk is a cheap and good supp though. Have 2 tuna sarnies!

[SphinX]

Journals better option and will draw in more people , long time ago we had some threads on deals going on in supermarkets, not sure if its still active but keep a look out and pick them up when on offer. Some Asda's with inhouse butchers have chicken breast £4 a kg. Bargain. not sure how long the offer is for, hoping its still on 2maro will buy up 10kgs :P

[asoe209]

well right now my routine is
3 days split 10 min warm up on the bike or tread mill

I do abs on different days

Monday reps x sets
Flat BB bench press 6-8x4
incline BB bench press or DB bench press 8x3
Machine chest press 3x6
cable cross over 3-4x8

tricep extensions 8x3
tricep pulldowns 10x3
reverse tricep pulldowns 10x3

wednesday
Pull up (can only do about 4-5 at my pody weight) aim for 3-4 sets of my max
dead lift 10x4
pulldowns 6x3
revers grip pulldowns 8x3
seated cable rows 8x3
machine rows 8x3

DB curls 8x4
BB curls 8x4

friday
squat 10x4
leg press 6x3-4
calf raises 12x2
leg extensions 8x3
leg curls 8x3

side & front raises 8x3
shrugs 10x3
shoulder press 6x3

well as the diet aint on point yet this is just what a normal day is like

brackfast
8am 2 slices of toast or a tuna sandwhich

11am apple or sanck a jack lol

1pm ready meal (chill/ chicken curry/ pasta meal)
home made chicken salad, chicken pasta, tuna past

3 would be a fruit or some thing small

5-7pm chicken, lamb or beef veg, mash or pasta

when i start cutting i plan to add more salad during were i would have fruit and also a protein shake which i will get when i get paid, will lower the cabs and have more veg and god fats

[asoe209]

lol that a lot of chicken....

what part of london you from feller

core this forum is so much better than BB no one would ever reply there at all wast of a few weeks there

[SphinX]

lol im a chicken holic, i love fish but at the current price ill be broke after a meal. Normally chicken breast is around £6-7 a KG so @ £4 its a bargain. I eat around 200-300g per day so 10kg will last a good while. Im from N.London land of the Mighty SPURS if you follow football.

P.S routine looks good, food wise chuck out the ready meals, even the ones which claim to be "healthy" are full of crap. I just make large meals and spread them throughout the day.