bigDman's Training Journal

[bigDman]

Okay I am posting this here for a couple reasons
I like to think I am pretty knowledgably when it comes to training and nutrition so I thought it would be cool for you guys to see

What My Training Looks like
What my diet looks like
Be able to ask me questions about anything I’m doing or anything in general
And leave me comments


This journal will include

· My diet and caloric breakdown
· My workouts

Here is some general information

Supplements

Multi vitamin
Calcium
Fish oil
Whey protein
Anti Oxidants

Feel free to post any questions, comments concerns or whatever


Ill start my journal here
1/24/06 Plans and Current Information
Here are some current stats
Age: 15
Height: 6'
Weight: 186
Bench: 215x1
Squat: 315x1
Deadlift: 360x1

Here are my goals that I want to finish by December 2006
Get up to 215 then cut back down to 189
Squat 400
Deadlift 450
Bench 300
Convince my parents to let me get some equipment i want
Make varsity lacrosse
Make varsity wrestling
Total 1000+ for my big 3
Pinch (2)25's
Pinch (2)35's
Pinch (4)10's
Plate wrist curl 35x1
Cert IM#3
Close BBE
Rip a phonebook that is 2"+ in thickness
Rip a deck of cards
Would also like the get my 40 around 4.5 and my mile and half under 10 min.
Be county champ in wrestling


Right now I am in wrestling Season
I have practice everyday except on days of meets and Sundays (with the occasional exception)

I lift when I can but practices are pretty intense

Here is a run down of a typical day of practice
Get there at 4
Run 5 Cross countries (pretty much 1 cross-country is 1/4 mile run with 2 sets of stairs (stairs go from 3rd floor to the basement and back up)
then we will run 5-10 sprints (1/4 mile 30 second rest between reps)
then we will get a drink
head down to the wrestling room start with some jogging. Shuffle and run in our stance a little. Shoot some takedowns (High crotch, single, doubles, singles skate to doubles) Then we will work on some bridging. Then we will do 2 sets of 50 pushups and 50 crunches. Then we will get with a partner and work setups. Then work some doubles. Then we will go over and learn new moves or correct old ones. Learn how to defend moves the other team likes to do... after this we wrestle live. We get in groups of 3. We have 2 min rounds. You start on bottom for the first one then top then you rest. Sometimes we do Neutral, Neutral Out. This brings us to about 6:00
we then end with 15 mins of on mat conditioning. We get with a buddy and do the following things (so we have 45 seconds work 45 seconds rest) Squats (with your buddy on your back), Elevated pushups (your feet on your buddies back) Leg rises (your buddy throws your feet down and you have to keep them from torching the mat). Then by ourselves we do 45 seconds of the following things... sit-ups, Bicycle, Burpees, Hand stands pushups (against the wall), More pushups. We usually then do 2 min wall sit. Then we end with about a min of burpees or this drill that’s suppose to help with sprawling (your in your stance and then the leader calls a #1-3 1 is both hips down 2 in one hip down and 3 is the other hip down. When he calls a number you drop the hip number he calls down like your sprawling)

Then I usually get a drink and stay after practice for 5-10 min to work on legs (riding legs moves with boots in whatever you want to call it)

Right now since I weight 186 I am trying to get up to around 191 before counties on Feb 11th
So here is my diet

Meal 1- 6:00 AM
banana
carrots
Multi Vit, Calcium, Fishoils
1 oz flax
1 cup quinoa

Meal 2- 8:30 am
Wardog Weight Gain Bar (469 cals 26 gram fat(good fats from pb) 21 grams carb 28 gram protein)( i sometimes replace this with 8oz of lean meat when i can)
30 pistachio's
banana
2 cup rice
carrots

Meal 3- 10:10 am
Turkey Sandwhich(2 pices of bread, 4 oz of turkey, Lettuce, Tomato)
Yogurt
Apple
28 almonds(or walnuts)
1 tsp olive oil
.25 cups quinoa

Meal 4( PRE WORKOUT)-2:30pm
2 cups of rice
4 oz lean meat
carrots

Meal 5(Pre pre workout) 3:30
Xtend

Meal 6(POST WORKOUT)-6:00 pm
1 cup oatmeal
Protein Shake(Glutimine)
Xtend
Apple
Anti Oxidents
.25 cups quiona


Meal 7- 7:30

.5 chicken breast
2 sweetpotato
Salad(spinach, Tomatoes, Shiitake Mushrooms, Broccoli, Flaxseeds)
1 tsp olive oil

Meal 8- 9:00-10:00

Casein Protein Shake
1 tablespoon olive oil
Multi Vit, Calcium, Fishoils
1 cup green beans


Calories 7031
Fat 238 30%
Carbs 927 51%
Protein 337 19%


1/24/06 Workout and diet

I followed my diet perfect today
Weighed in at 186
Today I had toughest wrestling practice so far this year it absolutely killed me

we were running timed 400's (under a min) then a min rest then run again and we did 9 and he said this would be our last so I ran full out finished in like a 52ish and could barely walk was all dizzy had the worse cramp ever just felt horrible and then he was like (we were running in 2 separate groups 1 ran while the other rested) lets run 1 last one as a team a barley finished it and it absolutely killed me
1/25/06 Workout and diet

I followed my diet perfect today
Weighed in at 186
Had wrestling practice it went well.. I wrestled well
1/26/06 Workout and diet

I followed my diet perfect today
Weighed in at 186
Wrestling practice was intense. I wrestled well. All my hurting bodyparts have sotoped hurting :)
1/27/06 Workout and diet

I followed my diet perfect today except I added 3 tbs of olive oil throughout the day
Weighed in at 188
Wrestling Practice was shorter then normal, but very intense
1/28/06 Workout and diet

Didn't follow my diet at all really. I was out and about all day so i ate when I could and what I could. I tried to keep it healthy
Weighed in at 187.5
I had a match today. I pinned my guy at the very end of the 1st period. I have a vid of it I will post up soon
1/29/06 Workout and diet

Didnt really follow my diet again and had a rest day
weighed in at 189

1/30/06 Workout and diet

Followed my deit exactly weighed in at 188.5
Wrestling practice was very very hard. I wrestled very well and impressed my coachs

1/31/06 Workout and diet

Followed my diet exactly and i wieghed in at 186.5 :(
Had a nice light practice today. Big match tommrow


2/01/06 Workout and diet

Followed my diet exactly and i wieghed in at 186.5 :(
Had a match and we won :)
I picked up a 40 lbs hex dumbel by pinching the hexagonal part :)

2/02/06 Workout and diet

Followed my diet exactly except i had steak instead of chicken breast weighed in at 188
had an intense practice. I wrestled well
I also lifted wieghts
Bench 45x10 95x7 115x5 135x3 175x1 185x4 185x5 185x5 PR+2reps 185x4 185x4
Miltary Press 115x6 115x6 115x6 115x6 115x6 PR + 10 lbs

then class was over it was a pretty good workout
I wanted to do some tricep work and bicep work

Overall: B
2/03/06 Workout and diet
Follwoed my diet exactly didnt weigh myself
Had a shor intense practice every thing went well
Have a big match tommrow
2/04/06 Workout and diet

didnt follow my diet exactly but followed it about 90% I wieghed in at 187.5 this morning.
I won my wrestling match by a pin in the first 10 seconds

so i lifted wieghts today

2" thickbar double over hand deadlifts 120x5 185x5 205x5 275x0 275x1 PR + 50 lbs 275x0
Shrugs 200x10 345x3 345x5 PR 295x10
Pullups bw+35lbsx4 bw+35lbsx3 bw+35lbsx3
Wrist roller 25x2 25x2
Grippers HG100x10 HG150x10 HG200x5 HG250x0 IM#2x0

thick bars were great was so hyped about the pr
The shrugs went well although i think i bent my bar
Pullups wer tough my back was fried by the end
Wrist rollers finshed my wrist(on set overhand grip one set underhand grip)
The grippers were horrible I could barely close them. My forearms were shot

Overall: A

2/05/06 Workou and diet
today i didnt follow my diet at all(super bowl parties what do you expect) i weighed 189.5 this morning
I had a rest day

2/6/06
Followed my diet exactly today. wieghed in at 189 Had a reltivly easy practice... Felt great

2/7/06

Follwed my diet exactly forgot to weigh myself. Had a tough practice. Ended up hurting my infraspinatus( i think(the musle between the shoulder blade and delt)) I might have pinched it or pulled it... im not sure hopfully it will be better with a little rest

2/8/06
i took the day off ate rested iced my shoulder... hopfull ill be 100% by saturday for county tourtment

2/9/06

Followed my deit exactly. weighed in at 189. WEnt to practice had a good practice. My shoulder felt weak.

2/10/06

Followed my deit almost exactly. weighed in at 189. WEnt to practice. Ptactice was okay. I missed my meal before practice so i didnt feel good. Counties are tommrow

2/11/06

weighed in at 189.5. Wrestled great... Had some fun. Split one of my guys. The tounny ended early due to snow... but right now i am still in the hunt for gold.. I haven't lost yet

2/12/06

well heres my workout for today

did some gpp(shovling snow) then i picked up a wieght set for my friend put it togther and did some squating


all the wieghts were moved pretty easily so that was nice

Squats 45x10 135x3 205x3 255x3 285x5 300x1
ATG close stance squat 145x10 155x9 155x8 160x7 165x6 170x5 180x4 185x3 195x2 205x1
Great workout as i siad earlier all the wieght was light


Overall:A
2/13/06
2" thickbar DO deadlift 120 x 5 205 x 3 275 x 1 320 x 0 295x0 285x1 PR + 10 lbs


i think i could have done mroe if i wasnt so sore from squats last night

2/14/06
Rest day

2/15/06

todays workout

Sumo Deadlift 135x5 225x5 315x3 315x3 315x3 PR
Bent Row 135x6 135x6 135x6
T bar Row 90x6 90x6 PR
Ez bar curls 70x6 90x5 90x5 PR



Deadlifts were good I could do more hten 3 reps but i get light headed
Bent rows were light need to up the wieght
T bar rows were heact the weight doesnt include what the machine wieghed
Ez bar curls were tough

Overall: A
then
first forearm workout in a while

Everything is with both hands unless otherwise notted
TNS HG100x10
TNS 2 finger closes(pointer and middle) HG100x10
TNS 3 finger inverted closes HG100x10
TNS Hg200x1 HG200x1
TNS HG150x1 HG150x1
TNS HG250x2
Very small set Easy hg300x0 (3 attempts all about a mm away)
Credit Card Set IM#2x0(3 attempts all parrelell im still getting use to the huge spread)
Small set Hard Hg300x0(3 attempts all about 1/8 an inch away)
3 sets of Hard HG300 negtives and HG200 over crushes super setted
Then i did some pinching
5 5's
6 5's only right hand got it off ground with left PR
4 10's only right hand got it of ground with left PR
2 25's got it off ground with both hands
Then i did some plate wrist curls
25x1 PR
Then some wrist roller work
55x1 overhand grip PR
35x1 underhadn grip PR
55x.5 got it half way up underhand grip
then i worked with IM expand your hand bands
whitex15
greenx10
yellowx5

felt great to work forearms again

2/16/05
Bench 135x5 185x5 PR 185x3 185x3 185x2
Close Grip Bench 155x5 155x5 PR 155x3
Miltary Press 55x6 55x4 55x6
Bench were nice... i got help on the last rep of some of the sets
Close grips killed my triceps
Miltaries were horrible. idid them on a machine were i usally can do like 115x12 but my i was so dead i could barely do 55 it wasnt hard i just couldnt do it
I would get it like half way up and have to struggle so much to lock out

Overall: A

2/17/06
heres todays workout


Squats 135x5 225x5 295x5 295x5 295x5 PR
Leg curls 90x10 90x10
Leg Extensions 135x6 180x6 180x6 PR
Calf rises 90x25


Squats were nice
Leg extensions were nice first time i ever did them
Calf rises i did no wieght cause class was over


heres a grip workout
2inch thick bar DO Deadlift 135x3 225x1 295x0 295x1 PR
Grippers
TNS HG100x10
TNS 2 finger closes(pointer and middle) HG100x10
TNS 3 finger inverted closes HG100x10
TNS Hg200x1 HG200x1
TNS HG150x1 HG150x1
TNS HG250x2
Very small set Easy hg300x0 (3 attempts all about a mm away)
Credit Card Set IM#2x0 10 attempts
Pinching(pinky and thumb)
2 2.5's
Pinching(pinky ring and thumb)
2 5's
2 1-'s
4 2.5's
3 5's
4 5's

first time doing pinch with less then my whole had so i thought it went real well
the 2 is getting closer and closer to closing

295x1 dead vid
http://www.youtube.com/watch?v=wvd85NEcGRs

2/18/06
Grippers
hg100xa couple
hg150xa couple
hg200x1
hg250x1 5 times
easy hg300x1 3 times both hands
hard hg300x1 right hand PR
IM#2 got it very close (see pic) had like 20 attmepts no closes
IM#2 negtives a bunch of times
then i decided that my close sucks and my sweep is good(can get the 3 to parrelell and the elite to parrelel) so i clamped my 2 and worked on my close for a while


http://img233.imageshack.us/img233/5139/217069ir.png

2/19/06
Rest
2/20/06
wrist roller

underhand grip 35x3 45x2
overhand grip 35x5
next 2 exersizes were supersetted
Barbell wrist curls 95x10 95x10 95x10
Behind the back wrist curls 95x10 95x10 95x10

then did reverse wrist curls 75x10 75x10 75x10
Plate wrist curls 20(2 10's)x10 20x10 (both hands)

got a major pump and everything felt good

Overall: A
2/21
Sumo Deadlift 135x3 225x3 315x3 335x3 355x3 PR 355x2


Good workout. The wieght was very easy The problem was my grip. I didnt get to use chalk so my hands got sweaty nad the bar was old so it was slippry and i kept droping the bar... Next deadlift day ill go up weight and use a newer bar so hopfully my grip wont be a limiting factor


Overall: B

2/22
Bench 135x5 185x3 185x3 185x3 185x2
Closegrip 155x3
Miltary 85x10 85x10 85x10

Crappy day int eh gym... Just wasnt feeling it. my bench technique sucks horribly so i need to work on that


Overall: D
2/23
Squats 155x5 185x5 225x3 265x1 315x2 PR
Squats starting from the bottom(as low as i can go) 225x1 PR
Calf Rises 4platesx25 4platesx25 PR
Squats 295x5
one legged squats 50x10 50x10 PR



Squats were okay... Felt very heavy wanted 5 reps bt went down to far and couldnt get back up
Squats starting from rock bottom were very hard
Calf rises were nice
I had some extra time so i went back to squats got a good 5 reps on 295 while tired
One legged squats were killer and left me tired. Ill go up in wieght next time

Overall:B
2/26
Powerclean 95x5 135x5 185x1 PR
Push press 135x5 145x5 145x5 PR 145x4
Bradford Press 80x15 PR 80x10
Fron raised 25x10 30x10 PR
Band pull aparts #2x10 #2x10

Power cleans were nice i got a vid ill put it up later(my form sucks)
Push Press felt good
Bradford presses are killer. i like them alot
front raises were nice
Band pull aparts are great i love them

Overall: A

i did some phonebook tearing
started with a .5 inch phone book... easy
then moved to a 1 inch phone book... was kinda hard
then 1.5 inch phone book... very hard PR!!!
and then finshed with a .5 inch phone book... easy
http://img375.imageshack.us/img375/7826/10029920yl.th.jpg (http://img375.imageshack.us/my.php?image=10029920yl.jpg)

[bigDman]

this post is a place holder for when the first one runs out

[LaxBoy92]

What exactly does the fish oil do in terms of helping your workouts? It's it like omega-3 or something?

[HdGLaxWarrior]

I believe it contains Omega-3.

[bigDman]

What exactly does the fish oil do in terms of helping your workouts? It's it like omega-3 or something?
Yes That is exactly what it is Omega-3 fatty acids

[Canadian Lax]

wow man thats looking good....try ur best to keep that journal up to date for us as much as you can . Its cool to see what other ppl eat/ and how they wrk out.

Good Work

[bigDman]

Yes I usally will update everyday.

All my updates will be in the orginal post. The date will be in bold

[Diesel4958]

Big D man are your stats RAW, or with what if any equiptment do you use? When did you turn 15?

[bigDman]

Yes my stats are completly Raw I use nothing... No belt, no chalk no nothing(I use equipment but I didnt when performing any of my current maxes)

I turned 15 December 26th(very recent)

[LoveableME]

What brand multi-vitamin do you use and do you recommend multi-vitamins for everyone?


I'm perplexed how you manage to eat so much during school. Do you bring a teaspoons worth of olive oil with you to school?

[bigDman]

What brand multi-vitamin do you use and do you recommend multi-vitamins for everyone?


I'm perplexed how you manage to eat so much during school. Do you bring a teaspoons worth of olive oil with you to school?


The brand of Muti- vitamin doesn't matter (I dont think) I just use Centrum


As for your second question yes. Everything in meals 2-6 I bring to school

[BuckWyld]

what are these?
Pinch (2)25's
Pinch (2)35's
Pinch (4)10's
Plate wrist curl 35x1
Cert IM#3
Close BBE

I think that one problem you are going to run in to is that your goals are too varied. For instance you want to gain weight and loose weight and get stronger and become a better runner and play lacrosse and wrestle. Gaining 30 lbs of good weight in 11 months is a streach, to then add in loosing 25 of the 30 lbs makes it crazy. Why not shoot for a more reasonable gain and then have less to loose, you would probably end up with better lean body mass that way. Also with that sort of weight gain you can most likely kiss getting better at running good by. Then the weight loss will kill your strength.

I hate to be a downer, but I think that you might want to consider that you have given yourself limited time to acheive pretty significant goals that are contradictory to each other.

[bigDman]

what are these?
Pinch (2)25's
Pinch (2)35's
Pinch (4)10's
Plate wrist curl 35x1
Cert IM#3
Close BBE
These are when you take plates back to back(number of plates in parentheses and larger number weights) Plate wrist curl is just a wrist curl with a plate the IM#3 and BBE are grippers that id like to close

I think that one problem you are going to run in to is that your goals are too varied. For instance you want to gain weight and loose weight and get stronger and become a better runner and play lacrosse and wrestle. Gaining 30 lbs of good weight in 11 months is a stretch, to then add in loosing 25 of the 30 lbs makes it crazy. This isn’t crazy To reach my goal I will have to gain 20-30 lbs then lose it again. This is 40-60 lbs from February -December. To do this my weight will have to change around 1.3 lbs a week perfectly reasonableWhy not shoot for a more reasonable gain and then have less to loose, you would probably end up with better lean body mass that way. Also with that sort of weight gain you can most likely kiss getting better at running good by. The increase in strength will make my speed much better. Over last year I gained 50 lbs and got much faster. All of my times dropped Then the weight loss will kill your strength. Not true while losing weight it is possible to gain strength. If you lose strength while trying to lose weight you are doing it wrong. A buddy of mine weighed 315 lbs with a 700 lbs bench he cut down to 265 and can now bench 755

I hate to be a downer, but I think that you might want to consider that you have given yourself limited time to achieve pretty significant goals that are contradictory to each other.
Answers/comments in bold

[shiftylax]

You're assuming that your body is able to do all of this stuff at age 15. This is an incorrect assumption because it looks like you're trying to acheive your mass and strength goals using a bodybuilding process. You are using heavy weight in a lot of cases, but you're don't have a toning cycle. You might see some better results if you vary the exercises you are doijng and pyramiding the sets. You will probably put on mass, but it won't be LEAN muscle mass, so instead of getting faster, you'll get noticeably slower with all fo the extra weight.

Gaining and cutting that much weight at 15 could seriously damage your kidneys AND your muscles - even if you are eating right and not supplementing too much. also, what buck said applies to your goals. It could take you all year (or multiple years) to hit just your strength goal. Just becuase you made great gains in the past does not mean that you will not hit a wall soon. Everyone plateaus, and it seems as if you're heading that way with the lower rep numbers.

I've seen the pics on BB.com and the journal. It's good to have these goals and aspirations, but really I don't see many 15 year olds that arent naturally built like houses able to bench that much. Your frame isn't conducive to putting up a lot of weight at age 15, man. It's not a big deal - I'd honestly focus on being faster first while toning up the muscle you have gained. Plus, I doubt your wrestling coach is really excited about your plan to gain a crap load of weight in season.

[bigDman]

You're assuming that your body is able to do all of this stuff at age 15. This is an incorrect assumption because it looks like you're trying to acheive your mass and strength goals using a bodybuilding process. You are using heavy weight in a lot of cases, but you're don't have a toning cycle. You might see some better results if you vary the exercises you are doijng and pyramiding the sets. You will probably put on mass, but it won't be LEAN muscle mass, so instead of getting faster, you'll get noticeably slower with all fo the extra weight.

Gaining and cutting that much weight at 15 could seriously damage your kidneys AND your muscles - even if you are eating right and not supplementing too much. also, what buck said applies to your goals. It could take you all year (or multiple years) to hit just your strength goal. Just becuase you made great gains in the past does not mean that you will not hit a wall soon. Everyone plateaus, and it seems as if you're heading that way with the lower rep numbers.

I've seen the pics on BB.com and the journal. It's good to have these goals and aspirations, but really I don't see many 15 year olds that arent naturally built like houses able to bench that much. Your frame isn't conducive to putting up a lot of weight at age 15, man. It's not a big deal - I'd honestly focus on being faster first while toning up the muscle you have gained. Plus, I doubt your wrestling coach is really excited about your plan to gain a crap load of weight in season.


My journal and pictures on bb.com are very old and outdated I have much more knowledge now. I am going to shot to hit my goals if I don’t make them and o well. If I don’t get my weight to 215 by July I will stop my weight gain in order to get down to 189 by wrestling season. My wrestling coach doesn’t care what I do as long as I get to 189 for the season

I think my goals will be very difficult to get to, but through hard work and dedication I think I can make it.

I also don't train as a bodybuilder. I train more like a powerlifter. My 2 favorite routines are 5x5 and westside for the skinny *******(joe defrancos version)

[BuckWyld]

This isn’t crazy To reach my goal I will have to gain 20-30 lbs then lose it again. This is 40-60 lbs from February -December. To do this my weight will have to change around 1.3 lbs a week perfectly reasonable

30 lbs is alot of weight to gain in that much time. And you still have not explained why you want to get up that high before immediatly loosing it again.


The increase in strength will make my speed much better. Over last year I gained 50 lbs and got much faster. All of my times dropped

How much taller did you get while you gained that 50lbs? Are you counting from where you started after the wrestling season? With the amount of weight you are trying to put on most likely a signifigant portion will be fat.


Not true while losing weight it is possible to gain strength. If you lose strength while trying to lose weight you are doing it wrong. A buddy of mine weighed 315 lbs with a 700 lbs bench he cut down to 265 and can now bench 265

I don't see how it is possible, inorder to gain muscle you need to have a calorie surplus, in order to loose weight you must have a calorie deficit there are no two ways about it. And beyond that no one looses 100% fat and no lean body mass while dieting. And the last sentence doesnt make any sense they way you wrote it, so some clarification would be nice.

Look, I will be very impressed if you acheive your goals, and admit that I was wrong. That being said I think that because your goals are too varied and too optimistic with the limited time frame that you have given, the chances of acheiving them is small. I think that you would have better success if you looked at the ~20 goals that you have listed and figure out which ones are really important for you, hopefully they will be ones that fit together nicely and then focus on thoes.

[robi]

What exactly does the fish oil do in terms of helping your workouts? It's it like omega-3 or something?

Omega 3 Fatty Acids help you not get a heart attack. But they're also useful for workouts, where they'll lock more protein in your muscles.

[Diesel4958]

Gaining and cutting that much weight at 15 could seriously damage your kidneys AND your muscles - even if you are eating right and not supplementing too much.

How do you figure? How does gaining weight, and cutting up effect your kidneys? I think his goals are a little un realistic, but I also think what you are saying has no basis. Any sources that you care to share? Hes a strong kid, and I agree with Buck in the fact that he is chasing way too many rabbits, but he will learn that the hard way. As for his kidneys, I think they will be fine. The reason his weights are pretty high, is because hes a pretty big boy. Supplementing too much? WHAT!? please don't go into the whole protein, and creatine being bad for any one under 18 lecture.

[bigDman]

30 lbs is alot of weight to gain in that much time. And you still have not explained why you want to get up that high before immediatly loosing it again. Strength gain while gaining is much larger then while losing or maintaining. So i was going to bulk till July (that will probably put my around 215) then I need to get back down the wrestle in the 189 weight class at 189


How much taller did you get while you gained that 50lbs? Are you counting from where you started after the wrestling season? With the amount of weight you are trying to put on most likely a signifigant portion will be fat.
I did not grow any taller. I am counting from the end of wrestling season to November of the same year. Very little was fat. My bf% went from 9 to 13 during this 50 lbs gain

I don't see how it is possible, inorder to gain muscle you need to have a calorie surplus, in order to loose weight you must have a calorie deficit there are no two ways about it. And beyond that no one looses 100% fat and no lean body mass while dieting. And the last sentence doesnt make any sense they way you wrote it, so some clarification would be nice.
Yes you need a calorie deficit that doesn’t mean you can’t gain strength. And I edited the last post
Look, I will be very impressed if you achieve your goals, and admit that I was wrong. That being said I think that because your goals are too varied and too optimistic with the limited time frame that you have given, the chances of achieving them is small. I think that you would have better success if you looked at the ~20 goals that you have listed and figure out which ones are really important for you, hopefully they will be ones that fit together nicely and then focus on thoes. We will just wait and see. I will strive for all the goals(off course some being much more important then others) and ill see were i get

Answers in bold


Here’s what I'm thinking with these goals
Get up to 215 then cut back down to 189 (I might not get up to 215 by July but ill get back down to 189 for wrestling 215 is a goal weight I think is possible)
Squat 400(75 lbs in 40 weeks if I go up 5 lbs every other week or so I should get it)
Deadlift 450(90 lbs in 40 weeks. I think I can pull more around 390 now that I fixed my technique. This will by far be one of my hardest goals)
Bench 300 ( 85 lbs in 40 weeks. Perhaps I should lower this. This goal will be very difficult)
Convince my parents to let me get some equipment I want (my hardest goal :p)
Make varsity lacrosse (very likely)
Make varsity wrestling (highly unlikely)
Total 1000+ for my big 3(110 lbs in 40 weeks easy)
Pinch (2)25's
Pinch (2)35's
Pinch (4)10's
Plate wrist curl 35x1
Cert IM#3
Close BBE
Rip a phonebook that is 2"+ in thickness
Rip a deck of cards everything in bold is related and I think they will come one right after another. Just getting to that level will be hard
Would also like the get my 40 around 4.5(drop .2 seconds not hard) and my mile and half under 10 min(its around 10 now maybe even under)
Be county champ in wrestling (very reasonable. I am currently 15-1 and the 1 loss isn’t to a guy in my county)


I think the hardest goals will be my max lift goals

[shiftylax]

How do you figure? How does gaining weight, and cutting up effect your kidneys? I think his goals are a little un realistic, but I also think what you are saying has no basis. Any sources that you care to share? Hes a strong kid, and I agree with Buck in the fact that he is chasing way too many rabbits, but he will learn that the hard way. As for his kidneys, I think they will be fine. The reason his weights are pretty high, is because hes a pretty big boy. Supplementing too much? WHAT!? please don't go into the whole protein, and creatine being bad for any one under 18 lecture.

It's not a lecture. It happens to be my personal opinion as a perosn who gets paid to train people. But I've said it before, and I don;t need to say it again, you're right abotu that. Cutting, no matter what your body building progeny tells you - isn't healthy. You can minimize effects of cutting, and hydration and such, but really the average human body doesn't take well to drastic shifts in weight.

I don't really think he's suupplementing too much. Anyone can use whey, I have female clients use it for a makeshift apetite control sometimes.

and another point people have glossed over - what happens when he DOES plateau? If you're plateauing at 15 will you keep at it? How iwll that effect your goals? Will they change?

And he's not that big, dude. I was 5' 8'' 195 in college when I was playing pole as a sophomore. I'm 170 now and I'm actually stronger - pound for pound - than anyone that works out in my gym close my size. If any kid with his measurementds and size came up to me and asked me if he should be lifting that much I'd say no. Who maxes out on a deadlift? Seriously, that's insane to me. Bench press, leg press, smith squat okay - but deadlift? With no extra support? Lunacy.

Don't listen to everything someone tells you on a bodybuilding forum - most of them don't know that you're 15 so their advice will be skewed and most likely completely dangerous or wrong.

[franks2089]

I can already rip a 2' phone book. I can rip the yellow pages in half. There is a technique to doing it, you dont need as much strength as you think.

[BuckWyld]

Well I think you are factually incorrect with some of the things you have said, anyway good luck.

[bigDman]

I can already rip a 2' phone book. I can rip the yellow pages in half. There is a technique to doing it, you dont need as much strength as you think.
yes it is mostly technique, but I need to work on it

[laxpro]

How do you take the olive oil?
I'm about half you size, age; 15, 5'2; 110lbs and iI know i shouldn't be taking in 7030 calories a day but would you think maybe 3000-4000 calories a day is logical for me?

and good luck with all of you goals.

[bigDman]

i just drink my olive oil :p


and yea around 4000 cals and you should put on deent wieght, but then again there are many factors

[franks2089]

yes it is mostly technique, but I need to work on it
You can do it. I tought my noodle armed friend who can barely put up 60 pounds on bench and he can do the yellow pages.

[bigDman]

yea i just tore a 1 inch one


Im working on getting the pop right

[Diesel4958]

You can do it. I tought my noodle armed friend who can barely put up 60 pounds on bench and he can do the yellow pages.


Thats impressive if you can tear a phone book in half. I'm working on a deck of cards, you should try one. Your friend probably has really strong forearms, and hands, and considering your chest is worked by bench that is fairly irellavent that he can only bench 60 lbs. Anyways, did you train to rip it in half, or did you just do it? Is your grip really strong? I'd like to try it sometime, if you have any tips, I'd be glad to hear them.

[franks2089]

Thats impressive if you can tear a phone book in half. I'm working on a deck of cards, you should try one. Your friend probably has really strong forearms, and hands, and considering your chest is worked by bench that is fairly irellavent that he can only bench 60 lbs. Anyways, did you train to rip it in half, or did you just do it? Is your grip really strong? I'd like to try it sometime, if you have any tips, I'd be glad to hear them.
I was just trying to illustrate how weak he is. And since for some reason most people not read up on weight training equate bench with overall strength I thought I would post that since people of all levels read these.

I can already tell you I can't do a deck of cards because there is not enough room to use the technique to use the technique you use for phone books. If you want to know how pm me. I made $35 the day my friend taught me by having people bet that I couldnt do it.

[bigDman]

you use the v and pop technique right?

[franks2089]

you use the v and pop technique right?
Yep I dont know what thats called but it sounds right.

[bigDman]

http://files.filefront.com/MVI_2418AVI/;4702221;;/fileinfo.html


thats a vid of my wrestling match its quite large file.
Before the vid started he shot and got up then shot agian and i got behind him he stood up i back healed him back to the mat then the vid started

here is a much much smaller version of the vid above

http://files.filefront.com/goodavi/;4706645;;/fileinfo.html

[bigDman]

heres 2 pictures of my match (2/04)

http://ghswrestling.smugmug.com/photos/55208859-M.jpg
http://ghswrestling.smugmug.com/photos/55209038-M.jpg

heres a vid of my deadlift from the same day
here goes the 275x1 2" thickbar double over hand deadlifts vid
http://www.mysharefile.com/v/6576157/100_2945.MOV.html

[Diesel4958]

Why do you use such a wide stance on deads? Also what couldn't put it down, jk, I know thick bars are very hard.

[bigDman]

i deadlift sumo style... i seem to get more power that way... and i didnt mean to drop it it just came out of my hands :p

[ECBBER]

This looks good so far everything is well organized and well layed out but... youre 6'0 186 and you are aiming for a 4.5 40? you are obviously mistaken because a 4.5 40 would categorize you as a fast NFL runningback. Do you mean 5.5?

[bigDman]

i dont run a 4.5 i run a 4.7 hand timmed

NFL running backs run like a 4.3 eltrical time(which tend to be slower then hand timed because the rection time or a human isnt perfect)

[GLAX16]

4.3 is a bit fast for most RB's, if u run between a 4.5 at age 15, u should be scouted to play in the NFL.

You go to springbrook? Moco? If so I'll be seeing you in the season.

[shiftylax]

4.3 is what fantastic DB's, the fastest WR's and top level punt returners run. In the NFL. RB's average a little over 4.5. Deion ran a 4.3 in his prime. It is NOT common to run a 4.3. And a 15 year old that runs a 4.7 and is nearly 200 lbs? Much less a 4.5? You give me more and more reason to doubt your achievements every day - I grow weary of these false acumens.

[bigDman]

4.3 is a bit fast for most RB's, if u run between a 4.5 at age 15, u should be scouted to play in the NFL.

You go to springbrook? Moco? If so I'll be seeing you in the season.


yes springbroo MOCO.. ill be seeing you. Im number 8


yes a 4.7 on turf hand timed... my eltrical time of grass would prolly be around 5.1(estimation from differnces ive seen between hand timed and machine timed)


and shifty i like to take lots of vids of my traing so once i start lifting you will see vids of my competing the stuff i say espically when i complete a goal

[GLAX16]

As interesting as this thread is, its a shame ur school is really awful at lax.

[ECBBER]

seriously dude. Its extremely hard to believe you run a 4.7 I am not gonna argue over it because it is pointless but just be honest... and trying to get your 4.7 down to a 4.5 at your size as you are putting on muscle mass is just unrealistic

[bigDman]

As interesting as this thread is, its a shame ur school is really awful at lax.
what are you talking about we made it to the playoffs last year... we never lost a game by more then 1 point(except damascus) in the regular season

what school do you go to(unless its churchill or damascus you cant say we suck)

[ghs/wylax]

is springbrook in MoCo? i'll be plauing at whitman next year

[LaxGoalie28]

D man do you like dominate your weight class, cause you seem to in really good shape for that class and most of those kids are alittle tubby.

[wilsontopowell]

4.3 is what fantastic DB's, the fastest WR's and top level punt returners run. In the NFL. RB's average a little over 4.5. Deion ran a 4.3 in his prime. It is NOT common to run a 4.3. And a 15 year old that runs a 4.7 and is nearly 200 lbs? Much less a 4.5? You give me more and more reason to doubt your achievements every day - I grow weary of these false acumens.

hes right a average nfl running back runs the 40 in about 4.4-4.5 range , you run it in 4.7 and your 15 and 200 pounds. thats not very likely but im not saying you arent telling the truth

[bigDman]

is springbrook in MoCo? i'll be plauing at whitman next year
the whiteman arnt usally on our schedule :p

and lax goalie about 50 percent of my wieght class is fat the other half are really strong and musclar. I am one of the fastest kids in my weight class though

[GLAX16]

what are you talking about we made it to the playoffs last year... we never lost a game by more then 1 point(except damascus) in the regular season

what school do you go to(unless its churchill or damascus you cant say we suck)

Uh I go to Gaithersburg, but I went to Landon last year. Before you say anything about gburg, you should see how many new kids we have gotten from top private schools this year. Gburgs in the top 3 with wooton and WJ. :thumbsup:

[LaxGoalie28]

http://www.nmstrongman.com/advancedphonebooks.html
Im practicing. This seems like a pretty good site.

[bigDman]

gburg eh... we didnt play you last year... So i cant say anything

but i can say we beat you guys in wrestling(very close and exciting match) we just beat you in hockey tonight(just got back from the game).

[GLAX16]

We're playin this year

Thursday 4/20 5:15 at gburg

[lVlike]

Wow, you must have developed fast puberty wise.

[bigDman]

We're playin this year

Thursday 4/20 5:15 at gburg


we have a game on 4/20... thats not good

[bigDman]

here is a vid of the pinching of 5 5's
http://www.youtube.com/watch?v=WOx6kzR1hYI
4 10's
http://www.youtube.com/watch?v=CsRbqPic2LY

[bigDman]

http://www.nmstrongman.com/advancedphonebooks.html
Im practicing. This seems like a pretty good site.
ive never seen those methods pretty good site ill have to try them

[GLAX16]

we have a game on 4/20... thats not good

...and why is that?

[faceitoff]

Maybe everyone on his team wiill be high?

Anyways, bigD, how well do you do in school? I'm just curious because it seems like you focus more on working out than on school.

[bigDman]

glax face itoff hit the nail on the head

and face it off i am a very good student got a 3.85 this semester(1 B) and a 4.0 second quater

my schudle and final semester grade
Hon Health A
Hon Chem A
Pre calc w/ analysis A
AP Java B
Hon Web site devlopment A
Hon english A
AP Government A

i added vids in teh post above that i double posted by accident

[pantherLax]

bigD, your my idol

[bigDman]

thanks panther

[BuckWyld]

so it has been about 3 weeks have you gained 4lbs?

[bigDman]

on my 7000 cal diet i gained 9 lbs in 4 weeks

[bigDman]

Power clean 185x1
http://www.youtube.com/watch?v=3kKuCAXWxcY

[bigDman]

did you see how horrible my form is...lol

[franks2089]

did you see how horrible my form is...lol
Shave the pitiful thing you call a mustache.

[GLAX16]

ahh comeon let this pitiful excuse for a thread die......

[Diesel4958]

ahh comeon let this pitiful excuse for a thread die......

Not putting up enough weight? Or wish you could be in that shape? Big D Man, are you thinking about hitting up any power lifting contests? I'll show you what a shirted bench looks like after tomorrow. I'll max out with a shirt for the first time, it should be fun...

[Cburylax]

Shave the pitiful thing you call a mustache.

LOL.........thats the funniest thing I've heard all day....

[shiftylax]

*Sigh*

and it has come to this...

Closed.