Get your parents to get you some veggies asap!! Big bags of frozen spinach and broccoli.
Defensive End for 2007 Football Season
- Thread starter davidjr74
- Start date
keep workin hard Jman!
thinking about football is pretty much what keeps me motivated when I lift, I just love the sport. Dont get discouraged about the weight, believe me I wish I could put weight on like that but i cant...
I know my diet is not great but i have such a hard time eating "properly" with school and all that...My lifts are goin up, but my weight isnt. Technically thats good for now cause im in wrestling and i really cant put much weight on cause we have weigh-ins, but after wrestling is over im gonna re-vamp my eating plan and really try to put on a good 15 pounds of muscle for training camp.
Anyways, this is your journal lol, so ya good luck and keep me updated on your football!
thinking about football is pretty much what keeps me motivated when I lift, I just love the sport. Dont get discouraged about the weight, believe me I wish I could put weight on like that but i cant...
I know my diet is not great but i have such a hard time eating "properly" with school and all that...My lifts are goin up, but my weight isnt. Technically thats good for now cause im in wrestling and i really cant put much weight on cause we have weigh-ins, but after wrestling is over im gonna re-vamp my eating plan and really try to put on a good 15 pounds of muscle for training camp.
Anyways, this is your journal lol, so ya good luck and keep me updated on your football!
Weight- 172.6
Thanks you guys.
I just weighed in this morning and lost 0.4 pounds. I've been on a roll lately. My parents going grocery shopping today; thank god. My father gets paid only like every 3 weeks so when food runs out; its hard to get a diet set up. Today is rest day too.
Diet
Breakfest
4 slices of canadian bacon
(damn out of wheat bread)
2 cups of milk
Yogurt
lunch at school (not junk food, but I don't think exacly what I ate here was healthy either; tastes too good to be healthy especially the chicken)
spicey buffalo chicken
2 vanilla milks
apple
3rd meal
6oz of chicken breast strips
(out of salad)
4th meal (out of wheat bread, gotta think of something).
Thanks you guys.
I just weighed in this morning and lost 0.4 pounds. I've been on a roll lately. My parents going grocery shopping today; thank god. My father gets paid only like every 3 weeks so when food runs out; its hard to get a diet set up. Today is rest day too.
Diet
Breakfest
4 slices of canadian bacon
(damn out of wheat bread)
2 cups of milk
Yogurt
lunch at school (not junk food, but I don't think exacly what I ate here was healthy either; tastes too good to be healthy especially the chicken)
spicey buffalo chicken
2 vanilla milks
apple
3rd meal
6oz of chicken breast strips
(out of salad)
4th meal (out of wheat bread, gotta think of something).
Last edited:
Weight- 174
Today is overall sucking. My diet and weight training was messed up.
Diet-
Breakfest (none, not enough time)
Lunch (2 vanilla milks, school pizza, water bottle, apple)
Home ( 4 drumstick chickens
Dinner (2 drumstick chikcens)
It wasn't bad, just not enough calories and theres no food in this house...I don't know whats going on with my parents finnances lately. Sometimes I feel like getting a job to get the stuff I need myself; but then I would have no time.
Weight training- This wasn't bad. Had a moderate effort but messed up a little with the programs progression. ON the squats I was suppose to do 3 reps on set 4 but I did 5 and thus I failed on the final set of 3.
Squats-
Set 1- 70 x 5
Set 2- 90 x 5
Set 3- 110 x 5
Set 4- 130 x 5 (suppose to do 3)
Set 5- 160 x 2 (failed on last rep)
Bent-over-rows
Set 1- 55 x 5
Set 2- 70 x 5
Set 3- 85 x 5
Set 4- 100 x 5
Set 5- 115 x 5 (couldn't get all the way up on most of the reps; wandering if that counts)
Incline Bench Press (new exercise, never set at incline)
Set 1- 55 x 5
Set 2- 70 x 5
Set 3- 85 x 5
Set 4- 100 x 5
Set 5- 115 x 2 (failed last 3 reps so I am just going to keep this weight next week instead of progress it next week)
So today summarizes a pretty sucky day and i have nothing to look forward to tommorow.... except maybe snow.
Today is overall sucking. My diet and weight training was messed up.
Diet-
Breakfest (none, not enough time)
Lunch (2 vanilla milks, school pizza, water bottle, apple)
Home ( 4 drumstick chickens
Dinner (2 drumstick chikcens)
It wasn't bad, just not enough calories and theres no food in this house...I don't know whats going on with my parents finnances lately. Sometimes I feel like getting a job to get the stuff I need myself; but then I would have no time.
Weight training- This wasn't bad. Had a moderate effort but messed up a little with the programs progression. ON the squats I was suppose to do 3 reps on set 4 but I did 5 and thus I failed on the final set of 3.
Squats-
Set 1- 70 x 5
Set 2- 90 x 5
Set 3- 110 x 5
Set 4- 130 x 5 (suppose to do 3)
Set 5- 160 x 2 (failed on last rep)
Bent-over-rows
Set 1- 55 x 5
Set 2- 70 x 5
Set 3- 85 x 5
Set 4- 100 x 5
Set 5- 115 x 5 (couldn't get all the way up on most of the reps; wandering if that counts)
Incline Bench Press (new exercise, never set at incline)
Set 1- 55 x 5
Set 2- 70 x 5
Set 3- 85 x 5
Set 4- 100 x 5
Set 5- 115 x 2 (failed last 3 reps so I am just going to keep this weight next week instead of progress it next week)
So today summarizes a pretty sucky day and i have nothing to look forward to tommorow.... except maybe snow.
Weight- 171.4
Yesterday was a rest day and so is today. My next weight lifting session is on Sunday. I started losing fat again after my somehow shortterm gain. I will assume that was just water/food weight because the next day I was lower then ever. And today I am lower then ever. However, it scares me a little because I am not getting enough calories I am suppose to be getting because of the limited food. So I'm hoping this undereating doesn't happen for to long because I really don't want to plateau.
Good news is that my father did by some bags of chicken and pancakes. I can have a few pancakes and live off chicken and salad today.
edit: argh; at my friends house. got too hungry and tempted. ate half a bag of doritoes. OUCH...I hope that doesn't hurt too bad.
Yesterday was a rest day and so is today. My next weight lifting session is on Sunday. I started losing fat again after my somehow shortterm gain. I will assume that was just water/food weight because the next day I was lower then ever. And today I am lower then ever. However, it scares me a little because I am not getting enough calories I am suppose to be getting because of the limited food. So I'm hoping this undereating doesn't happen for to long because I really don't want to plateau.
Good news is that my father did by some bags of chicken and pancakes. I can have a few pancakes and live off chicken and salad today.
edit: argh; at my friends house. got too hungry and tempted. ate half a bag of doritoes. OUCH...I hope that doesn't hurt too bad.
Last edited:
Heres a before-pic
http://training.fitness.com/photo-gallery/before-pic-cant-wait-lose-uglyness-22009.html#post165086
Not to happy with it, but it keep me motivated. I probably will post my after pic; just going to take it tommorow morning where it is more accurate.
http://training.fitness.com/photo-gallery/before-pic-cant-wait-lose-uglyness-22009.html#post165086
Not to happy with it, but it keep me motivated. I probably will post my after pic; just going to take it tommorow morning where it is more accurate.
Diet fallen off the wagon, gotta bounce back.
Lately I have been getting off my diet eating all this junk food because of my hunger. Its been rough for a few days I have only gotten like a 1000 calories because my parents would not grocery shop for odd reasons. But today they bought like $500 bucks with of food. Hopefully this can satisfy me and my 3 brothers and sister for more then a week...
So I have to revamp my cutting diet. I read alot of stuff about being in a catabolic state all the time with cutting and so on and on.
So here is a diet that will get me a perfect 35-45-20 macronutrient ratio. It is 1567 calories, 30 grams of GOOD fats, 140 grams of COMPLEX carbs, and 181 grams of protein. Its 1.3 percent of my bodyweight in protein. I set it up where I get a protein source at each meal. Even in school; though I will have to prepare the chicken; but you know whatever it takes.
Breakfest 6:30 A.M.
4 slices of Candian bacon
Yogurt
2 slices of wheat bread
2 cups of milk
WebDesign class (teacher lets us eat, so awesome) 9:00 A.M.
1 Detour Protein Bar
Lunch 1:10 PM
4 oz of chicken (damn, its gonna be cold but its better then any crap they feed us at our school)
Post-Workout
1 scoop of whey protein
2 cups of milk
1 tablespoon of Crisco Natural Blend Oil
5th meal
2 slices of wheat bread
Tuna
6th meal
4 oz of chicken
2 flax oil pills
TRAINING- Mother wouldn't take me because she is scared to drive in snow
. So I switched over to weight lifting M/W/F and doing some HIIT running in my friends backyard on T/Thursday. For my HIIT I will do this.
Sprint across yard
Walk back
Butt-kickers across yard
Walk Back
High-knees across yard
Walk Back
and repeat for 20 minutes.
Lately I have been getting off my diet eating all this junk food because of my hunger. Its been rough for a few days I have only gotten like a 1000 calories because my parents would not grocery shop for odd reasons. But today they bought like $500 bucks with of food. Hopefully this can satisfy me and my 3 brothers and sister for more then a week...
So I have to revamp my cutting diet. I read alot of stuff about being in a catabolic state all the time with cutting and so on and on.
So here is a diet that will get me a perfect 35-45-20 macronutrient ratio. It is 1567 calories, 30 grams of GOOD fats, 140 grams of COMPLEX carbs, and 181 grams of protein. Its 1.3 percent of my bodyweight in protein. I set it up where I get a protein source at each meal. Even in school; though I will have to prepare the chicken; but you know whatever it takes.
Breakfest 6:30 A.M.
4 slices of Candian bacon
Yogurt
2 slices of wheat bread
2 cups of milk
WebDesign class (teacher lets us eat, so awesome) 9:00 A.M.
1 Detour Protein Bar
Lunch 1:10 PM
4 oz of chicken (damn, its gonna be cold but its better then any crap they feed us at our school)
Post-Workout
1 scoop of whey protein
2 cups of milk
1 tablespoon of Crisco Natural Blend Oil
5th meal
2 slices of wheat bread
Tuna
6th meal
4 oz of chicken
2 flax oil pills
TRAINING- Mother wouldn't take me because she is scared to drive in snow
. So I switched over to weight lifting M/W/F and doing some HIIT running in my friends backyard on T/Thursday. For my HIIT I will do this.Sprint across yard
Walk back
Butt-kickers across yard
Walk Back
High-knees across yard
Walk Back
and repeat for 20 minutes.
January 24, 2007
Still eating clean since yesterday; gotten all my calories everything is going great. Today I did 25 Hills at my school. It had me hacking; I haven't done much running in a LONG time. I felt out of shape; but thats a good thing. I'm just going to keep working hard and eventually 25 hills would be easy. I would says the hills are about 67.5 degrees and about 15-20 yards long. They are pretty rough and killed me in practices. But I'll be ready for them next year. Just think if I keep doing 25 HILLS 3x a week and up it a HILL each week; how easy they would be during the season?
Still eating clean since yesterday; gotten all my calories everything is going great. Today I did 25 Hills at my school. It had me hacking; I haven't done much running in a LONG time. I felt out of shape; but thats a good thing. I'm just going to keep working hard and eventually 25 hills would be easy. I would says the hills are about 67.5 degrees and about 15-20 yards long. They are pretty rough and killed me in practices. But I'll be ready for them next year. Just think if I keep doing 25 HILLS 3x a week and up it a HILL each week; how easy they would be during the season?
Thursday January 25, 2007
Falling off the wagon a little bit; I ate a freakin muskateers bar because I was stuck at school after I finished lifting weights and I just like had to eat something though...No biggie though I just stuck with in the calories and gotta get back on track. I was 173 Pounds this morning; so I have gained weight since last time. Probably because My calories were so low and then I jumped them on that one day.
My training has been intense! I have been doing Weight lifting and then the next day doing 25 hills. I deadlifted 225 or was it 185 Pounds? a few times at my school! I'll have to check my max on my deadlift on Saturday; just to be sure.
Also I think I'm going to up my protein intake to about 1.5 my bodyweight for a few days just to see what happens. Thats about 260 grams of protein.
Falling off the wagon a little bit; I ate a freakin muskateers bar because I was stuck at school after I finished lifting weights and I just like had to eat something though...No biggie though I just stuck with in the calories and gotta get back on track. I was 173 Pounds this morning; so I have gained weight since last time. Probably because My calories were so low and then I jumped them on that one day.
My training has been intense! I have been doing Weight lifting and then the next day doing 25 hills. I deadlifted 225 or was it 185 Pounds? a few times at my school! I'll have to check my max on my deadlift on Saturday; just to be sure.
Also I think I'm going to up my protein intake to about 1.5 my bodyweight for a few days just to see what happens. Thats about 260 grams of protein.
Saturday January 27, 2007
Diet sucks during the weekends. The first half of my day was terrible; ate some bad carb cinnimon rolls and pancakes...and lots of them. The second half of my day is great though I have eaten lots of high protein shrimp , and a protein bar. No training today my legs need a rest.
O and I'm not tracking my weight everyday. I'm strickly going by photos now and will take a picture every Sunday Morning.
Diet sucks during the weekends. The first half of my day was terrible; ate some bad carb cinnimon rolls and pancakes...and lots of them. The second half of my day is great though I have eaten lots of high protein shrimp , and a protein bar. No training today my legs need a rest.
O and I'm not tracking my weight everyday. I'm strickly going by photos now and will take a picture every Sunday Morning.
Progress Sundays Weight- 172.2
YES!! I'm getting everything going. My diet Yesterday and Today has been perfect. Fats are good fats, Carbs are complex carbs low-gi, Proteins are from lean meats and whey protein/bars. Everything going great. I'm also drinking lots of water. I'm checking my weight every Sunday and last sunday I was 172.2. I'm hoping that I'll be in the 160's by next week. I would be so damn happy.
Sundays Weight lifting (great)
Bench- Pyramid..can't remember sets
Incline dumbbell bench press- 35 pounds 2x12 (getting hooked on this exercise)
Lat-pulldown- 110 Pounds 3x10 suppersetted with
Wrist curls- 3x10 5 Pounds
Abs- 2x15 with 25 pounds.
Deadlift- Max 230!! (went up 20 pounds)
Military Press- 4x5 with 80 Pounds, last set did 90 pounds 5 times!! (Personal record) time to pump up the military press!
Monday (in school, got out of enginnering because I already have a credit; now I got athletic conditioning)
Squats- 3x10 (1 set with 105, next set with 115, next sest with 135, like halfway)
Lunges- 3x8 (40 pound dumbbell)
Powerrunning- 3x10 (70 Pounds each leg)
Dumbbell rows- 3x12 (35 pounds, new exercise that I'm hooked on.
I'm starting to get hooked on dumbbell exercises......
YES!! I'm getting everything going. My diet Yesterday and Today has been perfect. Fats are good fats, Carbs are complex carbs low-gi, Proteins are from lean meats and whey protein/bars. Everything going great. I'm also drinking lots of water. I'm checking my weight every Sunday and last sunday I was 172.2. I'm hoping that I'll be in the 160's by next week. I would be so damn happy.
Sundays Weight lifting (great)
Bench- Pyramid..can't remember sets
Incline dumbbell bench press- 35 pounds 2x12 (getting hooked on this exercise)
Lat-pulldown- 110 Pounds 3x10 suppersetted with
Wrist curls- 3x10 5 Pounds
Abs- 2x15 with 25 pounds.
Deadlift- Max 230!! (went up 20 pounds)
Military Press- 4x5 with 80 Pounds, last set did 90 pounds 5 times!! (Personal record) time to pump up the military press!
Monday (in school, got out of enginnering because I already have a credit; now I got athletic conditioning)
Squats- 3x10 (1 set with 105, next set with 115, next sest with 135, like halfway)
Lunges- 3x8 (40 pound dumbbell)
Powerrunning- 3x10 (70 Pounds each leg)
Dumbbell rows- 3x12 (35 pounds, new exercise that I'm hooked on.
I'm starting to get hooked on dumbbell exercises......
Last edited:
February 1st 2007
Diet is still going terrific. My gut is looking smaller and smaller each day. Yesterday a friend and I were sprinting for like 3-4 hours. We kept timing areselves in the 40 yard and playing Qb-Wide reciever..my being the reciever I can't throw worth crap.
I did my weight lifting in school. I decided that I was losing focus on my bench; so I went back to 4x6.
Bench- 4x6 with 120 Pounds
Dumbbell Incline Press- 1x12, 1x6 failure.., 35 pounds each
Dumbbell Rows- 3x12, 35 Pounds each
Military Press- 2x5, 85 Pounds ..
Then time was up...didn't have time to finish military presses, or get to the latpulldown. Can't go to the gym either; its snowing. My parents don't drive in that.
Can't wait for progress pics Sunday/Weight. I checked my weight yesterday morning out of curiosity and it was 169.0
Diet is still going terrific. My gut is looking smaller and smaller each day. Yesterday a friend and I were sprinting for like 3-4 hours. We kept timing areselves in the 40 yard and playing Qb-Wide reciever..my being the reciever I can't throw worth crap.
I did my weight lifting in school. I decided that I was losing focus on my bench; so I went back to 4x6.
Bench- 4x6 with 120 Pounds
Dumbbell Incline Press- 1x12, 1x6 failure.., 35 pounds each
Dumbbell Rows- 3x12, 35 Pounds each
Military Press- 2x5, 85 Pounds ..
Then time was up...didn't have time to finish military presses, or get to the latpulldown. Can't go to the gym either; its snowing. My parents don't drive in that.
Can't wait for progress pics Sunday/Weight. I checked my weight yesterday morning out of curiosity and it was 169.0
February 6, 2007
I decided that I need to start clean bulking. I don't have enough muscle mass on my frame to get the 6-pack that I wan't.
But this time, like I said, a CLEAN bulk. Last time I tried all-out-eat bulking...didn't go so well.
So what I'm going to do is add about 5-10 pounds of lean body mass and then go from there.
I think after losing 12 good pounds and back to my old 34' pants; I am satisfied with the progress that I have made.
My goal is to add 0.6 pounds a week (which means, if all goes well, I will be 190 Pounds on August 10, right before training camp begins.).
I decided that I need to start clean bulking. I don't have enough muscle mass on my frame to get the 6-pack that I wan't.
But this time, like I said, a CLEAN bulk. Last time I tried all-out-eat bulking...didn't go so well.
So what I'm going to do is add about 5-10 pounds of lean body mass and then go from there.
I think after losing 12 good pounds and back to my old 34' pants; I am satisfied with the progress that I have made.
My goal is to add 0.6 pounds a week (which means, if all goes well, I will be 190 Pounds on August 10, right before training camp begins.).
Saturday February 10, 2006
Things haven't been organized and I haven't tracked my progress or anything in a while. My parents are making me get a Trainer at the gym because they said what I am doing is "wrong".
I'm so angry..All these trainers do is make you go on them worthless machines. I'll give this guy a shot though...
edit: Starting tommorow morning I will be getting back togeather. I'm going to use the Defranco training program and eat about 3000 calories of clean food. Motivated to finnally get going.
Things haven't been organized and I haven't tracked my progress or anything in a while. My parents are making me get a Trainer at the gym because they said what I am doing is "wrong".
I'm so angry..All these trainers do is make you go on them worthless machines. I'll give this guy a shot though...
edit: Starting tommorow morning I will be getting back togeather. I'm going to use the Defranco training program and eat about 3000 calories of clean food. Motivated to finnally get going.
Last edited:
Sunday, February 18, 2007
I love Sunday's. Probably because it is the beginning of a new week so it makes forget about any diet mistakes from last week and start fresh. Since I'm going to see the trainer Tuesday, I decided that I'm only going to have a low rep day today so I don't potentially wear myself out today. You never know if hes going to have me max out or anything.
Since I'm going to meet the Trainer Tuesday I decided that I would reset my goals here.
~!Goals!~
Weight- Get from 170 to 190 while minimizing fat gain
Bench- Increase max from 155 to 200 or better
Squat(atg)- Increase max from 175 to 250 or better
Deadlift- Increase max from 230 to 325 or better
Pullups- Be able to do 20 pullups (Can do 3 in 1 set right now)
40yd- Decrease 40yd time from 5.36 to 4.8 or lower
20 yd time- Better then 3.1
I decided that these goals are achievable, especially since I have 5-6 monthes.
I love Sunday's. Probably because it is the beginning of a new week so it makes forget about any diet mistakes from last week and start fresh. Since I'm going to see the trainer Tuesday, I decided that I'm only going to have a low rep day today so I don't potentially wear myself out today. You never know if hes going to have me max out or anything.
Since I'm going to meet the Trainer Tuesday I decided that I would reset my goals here.
~!Goals!~
Weight- Get from 170 to 190 while minimizing fat gain
Bench- Increase max from 155 to 200 or better
Squat(atg)- Increase max from 175 to 250 or better
Deadlift- Increase max from 230 to 325 or better
Pullups- Be able to do 20 pullups (Can do 3 in 1 set right now)
40yd- Decrease 40yd time from 5.36 to 4.8 or lower
20 yd time- Better then 3.1
I decided that these goals are achievable, especially since I have 5-6 monthes.
Tuesday, February 20, 2007
Got to meet my trainer today. It was alot of fun; he taught me alot of stuff that I didn't know or was confused on. He also showed me the correct form on the bench/squat. My form has actually been way off on the bench and squat then I thought. I learned alot about warming up/stretching and mostly form. Right now he just getting me on the correct form; like back to the basics.
What was really funny..In the begginning when he was showing me the agility latters inside the gym room; I wen't to fast and smacked right into the mirror. It felt so dumb...but I was laughing.
Got to meet my trainer today. It was alot of fun; he taught me alot of stuff that I didn't know or was confused on. He also showed me the correct form on the bench/squat. My form has actually been way off on the bench and squat then I thought. I learned alot about warming up/stretching and mostly form. Right now he just getting me on the correct form; like back to the basics.
What was really funny..In the begginning when he was showing me the agility latters inside the gym room; I wen't to fast and smacked right into the mirror.
It felt so dumb...but I was laughing.