Tryin to bring the thunder!

[Zeus92]

So im not gonna bore you with my whole back story. All you really need to know is I was pretty much a chubby kid all my life and then this past august decided to turn my life around and get in shape. My friend introduced me to the animal products and my life's never been the same. Been lifting with a bb mentality for probly about 8 months now. Just started the keto diet today along with the FST-7 style of training. this is the first time i ever had a legit diet/workout routine to go with instead of just wingin it so i figured i'd keep a log for my own personal use. But if it helps anybody out thats great too!

Age:18
Height:5'7''...ish
Weight: ~155
Body Fat: probly somewhere under 10% but i no real legit way to find out

Hopefully with this diet and trainging style i can see some good gains. only time will tell.

[Zeus92]

So today was my first full day of strictly following the keto diet (which is essentially a hight protein moderate healthy fat and basically no carb diet) and after reading up on FST-7 training style by Hany Rambod I figured i'd give it a try to break the monotony and uncertainty of my training. And what better workout to implement on than....LEG DAY!

Quads:
Leg Extensions: 3x8-12
Squat: 3x8-12
Leg Press: 3x8-12 (3 plates each side on first set, 4 on last two)
Leg Extensions: 7x8-12

Calves-
Calf Extensions on Leg Press Machine: 4x8-12
Standing Calf Raise: 3x8-12
Seated Calf Raise: 7x8-12

For those of you who dont know about FST-7 this may seem a little nuts but let me tell you the pump is AMAZING. Needless to say my legs were completely shot after my calves and i'd already been in the gym for an hour and half so looks like ill have to use one of my two off days for hams from now on. Not really complaining though...i hate off days.

Meals for the day

Meal 1: 4 whole omega-3 eggs, 3 egg whites
Meal 2: (post workout) 2 Scoops of ON Whey isolate w/ tablespoon of natty pb
Meal 3: 8 ounces of tilapia, 1 cup of spinach with tablespoon of balsamic vinaigrette
Meal 4: 8 ounces of Salmon, 1 and half cups of Brussel Sprouts

still got meals 5 and six to go. probly just gonna have chicken breast with a green salad and then finish off the night with 50 grams of casein and a tablespoon of natty pb.

Tomorrow's my "off" day so probly just gonna do some abs and cardio

-Zeus

[Zeus92]

Like i said today was my off day. Normally i would do cardio and abs today, but my legs were killing me from yesterday and i was extra tired for some reason (probably cause of the keto) so i decided to give my body a rest today. Which brings me to my next point. I decided for the sake of tracking progress to measure my body fat for the first time in a while. i used calipers that i received from bodybuilding.com, and what i found was troubling. it turns out i only have 4.3 body fat! needless to say me being on a "diet" is probably a dumb thing to do considering i dont really have any fat to lose and my body will just be eating away at my muscles. I used to be pretty heavy and since august have basically been on a diet for somebody on a cut, minus the carb up days, in fear of putting the weight back on. However today it finally dawned on me, you gotta eat to grow. Some fat gain will be inevitable but im thinking the muscle that comes along with it will help me deal with that haha. So starting tomorrow im gonna slowly introduce carbs into my diet (with breakfast and post-workout to start) and track my progress from there. Hopefully with the added carbs i will see some gains. It should also help with the healing process since FST-7 really takes a toll on the body. Tomorrow's back day and i'm also trying out retrofitness in hamilton New Jersey (as opposed to the Y which is where i normally lift) Jersey ABC on Saturday!

-Zeus

[Zeus92]

So Today was back day...one of my fav's, and I also decided to check out a new gym and was pleased with the plethora of equipment they had for me to use. here's how the workout went

Warmup: pullups-3x10
Lat pulldown- 3x12
bent over row- 3x12 (90 pounds each side)
One arm HS Row- 3x12 (45,55,70)
Cable Pullover- 7x12

Traps:
Behind the back barbell shrug on smith- 1x12 (90) 2x12 (140)
HS Shrug- 7x12 (135 each hand)

Did the FST-7 again. felt a HUGE pump in my lats during the cable pullovers, pump wasnt as extreme with the shrugs but it definitely drained the tank by the end of it.

I also ditched the keto diet and decided to try more of a bulking/recomp diet

Meal one- 1 whole omega-3 egg, 6 egg whites, 2/3 cup oats (measured dry), half grapefruit
meal two- Three scoops of universal's Torrent
Meal Three- 8 ounces of chicken breast, 2 cups brussel sprouts, half a grapefruit

thats it so far for meals. meals four and five should look the same as three with meal six being a casein shake with natty pb.

Can't wait for the ABC in Jersey tomorrow. Probably gonna start up with the new HRT for guys without partners, since i seem to never have one. But i'm going into the ABC with a completely open mind so who knows what ill wind up doing. Deff hitting chest for sure though...

[Zeus92]

actually decided to throw in 3/4 cup of brown rice with meal number 4 along with cup of spinach and 8 ounces of tilapia. hopefully should help so im not as sore tomorrow...guess we'll see

[Zeus92]

meal 5- 8 ounces chicken/tilapia, big salad (lettuce, half tomato, cucs, carrots, red peppers)
meal 6- 48 grams casein, tbsp. of natty pb
now im throwin down 6 oz. of cooked brown rice with two tablespoons of hummus to make sure i got enough carbs.

i realized something. i wanna get huge. so i gotta eat big. time to stop being afraid of carbs. shit i gotta buy me some sweet potatoes... gonna hit the sack wake up have breakfast and then the ABC baby!

[Zeus92]

So for some strange reason i couldnt sleep in like i thought i would...too excited i guess. so i had my bfast at 9 and it looked something like this-

3 whole eggs, 3 egg whites, 3/4 oatmeal, topped with ketchup

I'm gonna start Rage's HRT diet since it seems like a good bulk up diet. I weighed myself this morning to get a starting base of my weight and it said i was 151.6, now granted my scale is kind of light but i'll go ahead and say im roughly 152.

My goals- i realised that i hadn't really set a goal for myself, probably cause i dont know how to set a realistic one since i've never really tried to gain weight before (sounds dumb seeing as how ive almost been lifting for a year now). I also looked at some of my old logs and noticed that on may 17 i weighed 154. So thats three months and i've actually lost weight. I wasnt really keeping track up until recently but, i wasnt mentally trying to lose weight for the past three months. I just wasn't allowing myself to grow (not eating) but i refuse to let anymore time go to waste. After all I'm 18 (hormones raging) and I'm still new to bodybuilding (apparently when you grow the easiest)...so lets put on some fuckin weight!

I dont know if this is even accurate but i read somewhere that you should put on about 1 pound of body weight a week during a good bulk. i think thats a little much but until someone tells me otherwise that's what i'll follow. so starting today my goal is to gain 10 pounds in ten weeks. Impossible?....we'll see.

my next meal will be a shake, since i'm gonna workout around one at the ABC...CANT WAIT!!! so it'll probly look like this

48 grams of whey, 1 tbsp. of natty pb, 1/2 cup of oats dry... should be delicious.

I'll probably down it about an hour and a half before the workout give me enough time to digest before i take my pre-workout supps. I doubt anyone is but if anyone's following this or even just takin a quick glance feel free to say something (encouragement, critiques, words of wisdom, questions) im trying my best to make this a daily thing so i'll definitely get back to you

[Zeus92]

First off let me say that Universal is by far the best supplement company out there. the ABC was probably one of the best times i've ever had. definitely the hightlight of my summer so far. i got in a pretty good chest workout as well

Incline DB press- warmups (45'sx15, 50x15) 65x12, 70x8, 70x8
Pec Deck- 100x15, 110x8 (a bit heavy haha) 100x15
Barbell Bench Press- 135x8 155x8 185x3 (chest totally dead at this point)
Cable Crossovers- 30 each stack FST-7

Abs- Crunch machine 4x25
Hanging leg raises 4x25

Post workout- Torrent

now the fun part haha. the meal afterwards! All the Animal guys decided to head over Tennessee's BBQ and Grill in Levittown...gettin there was an adventure haha.

I opted for the Grilled boneless chicken breast and a side of collard greens, and candied yams..mmmmm... haha food was delicious and i would have felt a little guilty about eating it if it werent for Big Tony enjoying his extra large meal along with his "secret weapon" for putting on weight...cornbread! haha. Tony was a really cool guy, full of knowledge and wisdom that i felt honored to have heard any of. he also suggested a good gym in hamilton (my home town) for me to check out called Champions fitness. I'm deff heading over there tomorrow. after all if its "Big Ant Approved" i highly doubt i'll be dissapointed

next meal i kept clean to counteract that awesome post-workout meal haha. looked somethin like this

8 oz chicken, 2 cups, mixed veggies, 2 tablespoons of hummus (just to get some carbs in even thogh it was probably only about 6 carbs total haha)

Meal 6-....this one was a little rough. I found a pack of real gains that i got in the mail as a free sample a couple months back and it was chocolate ice cream flavored! needless to say i was excited. however it was only 1/4 of a serving of real gains. so i figured i'd just throw it in my normal pre bed shake. it looked like this

48 grams casein, 1 tbsp. natty pb, 1/4 cup of oats, 1/4 serving of Real gains.....delicious.

well just as i get done making the shake i put the cup down and some how managed to knock it over!!! i picked it back up but there was probably less than a fourth of the shake left. the rest of it was now on my kitchen table. to i downed what was left...barely anything, cleaned the mess, and did probably a really stupid thing in a half ass attempt to get in the macros i missed out on by not having my shake... i raided the fridge. this i what i wound up eating. all of these measurements are half ass at best

7 ounces of chicken, 6 oz. tuna, some mushrooms and artichokes, some cucumber...looking back i guess it wasnt that bad but i still felt bad afterwards just grubbing like that. but i had to document it cause every step whether it be forward or back is still a step in the journey.

Despite that last mishap today was still a great day, i have a whole new drive to get serious about getting some size on me after the ABC...being in a room full of animals will do that to you. plus meeting one of the people who inspired you to do this in the first place doesnt hurt either...

"Train hard, and go after your dreams"

[B. Rowe]

Hey bro, looks like your staying on a good diet and doing some research as well. With FST-7 though, you only do 2 body parts (2 lagging parts) and and pump them out at the end. So for a 8-12 week period you are only going to do it to 2 part, say delts and bi, or quads and lats. Then the next cycle you pick 2 new lagging parts. Secondly dont trust those calipers man, 4.3% bf is extremely low, most competitors barely get that low. If you want a remotely accurate test (although far from 100%) have a personal trainer do a proper caliper test they run around $25 (last time i did it in 06). Besides that keep up with some carbs and train hard.

[Zeus92]

Hey B.Rowe,

Thanks for the input man, i really appreciate a guy with your accomplishments helping a random kid like me out. I figure i'll stick with the FST-7's for Chest and Delts (never think those are big enough haha) And yea I realized that was a little far-fetched although i do think my bf's pretty low. But i'm just gonna utilize them as a way to track progress. But i guess it would be a better idea to have my bf tested by a trainer monthly. Plus that would keep me from checkin too often and getting hung up on numbers, which tends to happen to me a lot. Thanks for knowledge man, i really appreciate it!

[Zeus92]

Well just to make a note of it i wound up staying up till two in the morning last night so i downed a can of tuna before i went to bed since by that time i was friggen hungry again, i swear the more i eat the more my appetite kicks in. I hope thats a good thing haha, i guess my metabolisms goin into overdrive thanks to all the extra food...who knows haha. Anyway here was breakfast

Tried my my version of G Diesels pancakes (looked too good to pass up)

6 Egg Whites, 3/4 cup of oats, 2 packets of splenda, cinnamon (didnt measure that), mixed it all up in a blender and made two good sized pancakes. once they were cooked i sandwiched a tablespoon of some natty pb between them and i was in breakfast heaven haha. Looks like i got a new morning staple. tomorrow i might try mixin the pb right in with the batter, should be bangin!

Gonna work the Guns today, might try some of the new HRT designed for solo lifters and see what happens...

[B. Rowe]

Hey B.Rowe,

Thanks for the input man, i really appreciate a guy with your accomplishments helping a random kid like me out. I figure i'll stick with the FST-7's for Chest and Delts (never think those are big enough haha) And yea I realized that was a little far-fetched although i do think my bf's pretty low. But i'm just gonna utilize them as a way to track progress. But i guess it would be a better idea to have my bf tested by a trainer monthly. Plus that would keep me from checkin too often and getting hung up on numbers, which tends to happen to me a lot. Thanks for knowledge man, i really appreciate it!

No need to go and do it monthly, to be honest just use the mirror and your clothes to determine your progress. If your weight is going up but your wait isnt changing all that much then you know your putting on solid gains. And dont get on a scale daily, your water will fluctuate a few pounds daily just with changes in water. Weight yourself every 2 weeks or so if not your gonna make yourself a headcase lol. Best of luck bro

[Zeus92]

Thanks again bro! Yea i think i'll just stick with the mirror after all its the only thing that's 100% accurate haha. and i was only gonna weigh myself weekly anyway, but i was curious about something. i read somewhere that it's feasible to put on about 1 lbs of good mass per week during a clean bulk. seems a little high to me. Is this a realistic goal?

[B. Rowe]

Thanks again bro! Yea i think i'll just stick with the mirror after all its the only thing that's 100% accurate haha. and i was only gonna weigh myself weekly anyway, but i was curious about something. i read somewhere that it's feasible to put on about 1 lbs of good mass per week during a clean bulk. seems a little high to me. Is this a realistic goal?

Everything is individual, if you are an easy gainer yeh it can be possible but thats alot to add. You have to eat alot and eat clean and just know that you are going to add some bf during the bulk. If you can add 8lb of good muscle in 12 weeks that it still a GREAT bulk. So to answer you question, no i dont think it is realistic. Maybe a half a pound a week is more realistic and healthy.

[Zeus92]

Well after driving around for an hour (fuck gps's) i finally made it to Champion Fitness and let me tell you this place is a diamond in the rough, not necessarily "hardcore" but you have every type of machine you could want in there and some i've never seen before in the other gyms i've been to. Not to mention it was cool knowing i was working out in the same gym the Big Ant used to frequent. So needless to say i was pumped to get a good workout in.

Guns:
Tricep Pushdown w/ Cambered Bar- warmup-(50x20, 60x20, 70x20) 90x8+6, 110x8+6, 120x8+6
Overhead Extension w/rope attachment- (50x15) working sets 90, 110, 120
Crossbody Unilateral tricep extensions with cable- 30, 45
Barbell Curls- (40x15, 40x15) 40, 50
Seated Alternating Dumbbell Curls-35 (couldnt get all six negative reps on this one) 20
EZ-bar Preacher Curls- 15 pounds per side, 20 pounds per side
Behind the back wrist curls- (50x15) 60, 60
reverse grip barbell curls- 15 pounds per side, 15 pounds per side

if this doesnt make any sense to you anything in ()'s are warm up sets. anything not in parentheses are working sets done HRT style, 8 reps+6 reps with a 5 second slow and steady negative. the big numbers are the weight i used and the numbers after the "x" are the reps i did with that weight.

My arms were toast after this workout. HRT is legit even without a partner. Although hopefully i'll be able to workout with someone during the week...

[etank]

Hey Bro,

keep up the good work, subbed and onboard for the ride.

[Zeus92]

Hey brother,

Thanks for the support, with your help and advise i'm ready to put on some serious size!

[Zeus92]

postworkout- Torrent
Meal 3- 2 salmon burgers, cup of brown rice, 2 cups mixed veggies
Meal 4- 2 Scoops whey, 3/4 cup oats, 1 tablespoon natty pb
meal 5- 8 oz. of catfish, cup brown rice, 2 cups veggies
Meal 6- 2 Scoops of Casein, 1/2 cup oats, 1 tablespoon natty pb
gonna end the night with a pack of omega and call it a day.

Tomorrow's an off day so im just gonna eat and grow.

Peace

[Zeus92]

My "off" day

Today was my "off" day so i decided to just stick to a little abs and low-intensity cardio for today

Meal 1: G's Pancakes- 3 whole Omega-3 eggs, 4 egg whites, 3/4 cup of oats, 1 tbsp. natty pb
Meal 2 (Pre workout): 2 scoops Whey Iso, 3/4 cup of oats, 1 tbsp. Natty pb
Intra Workout: 4 scoops Scivation Xtend in ~20 oz water, PWO: 2 scoops Scivation Xtend
Meal 3: Two Lean Turkey Burgers (just the meat), 1 cup brown rice, 2 cups mixed veggies, 1/2 Grapefruit

Haven't really noticed significant gains, not that i'm expecting them yet haha. But my midsection is getting a little smoother. I guess im gonna maybe bloat up a bit at first cause of all the extra carbs im eating but hopefully i'll level out eventually. I might consider takin the oats out of my Casein Shake before bed and stickin to just egg whites in the morning though, i figure i get enough EFA's with my two packs of Omega a day along with the pb i put in my shakes pre-workout and before bed.

[Zeus92]

Everything is individual, if you are an easy gainer yeh it can be possible but thats alot to add. You have to eat alot and eat clean and just know that you are going to add some bf during the bulk. If you can add 8lb of good muscle in 12 weeks that it still a GREAT bulk. So to answer you question, no i dont think it is realistic. Maybe a half a pound a week is more realistic and healthy.

Thanks for the knowledge B, yea i figured that was more than a little high haha. Now i have something to shoot for and keep me on track!