Broccoli boy's training journal

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Broccoli boy
Posts: 2
Age: 31
Joined: Sun Mar 28, 2010 10:47 am
Location: Sweden

Broccoli boy's training journal

#1 Postby Broccoli boy » Sun Mar 28, 2010 5:02 pm


Here is perhaps a bit more unusual workout journal. I will start with a little info about myself.

Age: 23 years
Height: 181 cm / 5.9 feet
Diet: vegan (15 months)
Current weight: 78 kg / 171.96 lbs
Waist: 80 cm / 31.49 inch

Final weight as carnivore: 89 kg / 196.21 lbs
Final weight as a vegan before I started training periodically and increase in calories: 72 kg / 158.73 lbs

Unfortunately, I suffer from a rather unusual condition called poland's syndrome, which means that I miss one of my pectorial muscles (in my case, the left). This is due to oxygen deprivation in the womb and has prevented the muscle from developing. There is unfortunately nothing to do about it except to fix it cosmetically by implants or to take parts of the latissimus dorsi and fill it out. But since I'm not so big at the moment
and really want to start with some serious weight training, there's no point in doing something about it now, because I do not know how big I will become.

For those who are curious about how a well-trained person looks with this condition, here are some pictures. ... 62orig.jpg ... 00-h/9.jpg

At the bottom of the page are some pictures of what I look like right now. Since I have been very careful to conceal the lack of a pectorial muscle I have taken it very calmly with chest exercises. Also notice how the left part of the upper part of my back is slightly larger than the other to compensate for lack of the pectorial. However, my left latissimus dorsi is smaller than my right.

I am very interested if anyone can share some isolated muscle exercises so that I can try to smooth out my body a bit. The muscles I am interested in developing more specific are the left latissimus dorsi, right trapezius, right Rhomboid major muscle and right teres major, so basically the entire area.

So far I have been training fairly occasionally, when I started developing a bit more defined muscles I have become very self-aware but now this mental block is basically gone and now I just want to see how far I can go. Although it will not look too aesthetically pleasing, I will hopefully look bigger see and minimize back injuries that may develop later in life.

Regarding the exercises, I usually do 4 * 12 and then raise the weight and do 4 * 6. I will not write down how much I lift in this first post, because until now I have lifted extremely low because of aforementioned reasons.

My cardio training is extremely flawed and I run 10 minutes on average 8 km / h before each workout. Apart from the times I do my back exercises then I also heat up with some rowing for 10 minutes. I am also very sedentary in daily life.

My diet

I eat basically the same thing every day and vary by substituting beans with other beans, ie kidney beans, black beans, black-eye beans, cannelinibeans, borlotti beans and red lentils, green, black, yellow, etc..

Meal 1
160 g rice (dry weight) 11.2 g protein 124.8 g carbohydrate 1.6 grams fat, 560 kcal
200 grams broccoli, 6 g protein, 10 g carbohydrates, 1-2 g fat 70 kcal
200 grams of peas, 10 g protein 14 g carbohydrates, 0.8 g fat, 100 kcal
200 grams of corn 6 g protein 14 g carbohydrate 3 g fat, 140 kcal

total of 33.2 g protein 162.8 g carbohydrates 7.4 g fat, 870 kcal

* I have increased the amount of broccoli to 500 g since I calculated the numbers*

Meal 2
240 g couscous (dry weight) 26.4 g protein 170 carbohydrates 3.6 grams fat, 816 kcal
black beans 13.2 protein 27.6 g carbohydrate 1.2 g fat, 180 kcal
black eye beans, 18.4 g protein 43 g carbohydrates, 2 grams fat, 180 kcal

total of 58 g protein 240.6 g carbohydrates, 6.8 g fat, 1176 kcal

For the whole day, this becomes 91.2 g protein 403.4 g carbohydrate 14.2 g fat, 2046 kcal

and a percentage breakdown looks like this

17.9% protein 79.2% carbohydrates, 2.7% fat

I eat this the days I DON'T workout. On workout days (starting this week), I replace Meal 2 with Meal 3. I've been a bit afraid of what the consequences of excessive consumption of soy may be so I have been cautious with it. But as a poor student, I have currently no choice but to use it.

Meal 3
240 g couscous (dry weight) 26.4 g protein 170 carbohydrate 3.6 grams fat, 816 kcal
Soya Mince 150 g dry weight of 75 g Carbohydrates 13 g protein, 1.0 g fat, 267 kcal
Dahlblads proy soy (87%) 34.8 g protein 0 g carbohydrate 0.3 g fat, 361 kcal

A total of 136.2 g protein 183 g carbohydrates, 4.9 g fat, 1444 kcal

combined with the Meal 1, the numbers for the whole day look like this

169.4 g protein 345.8 g carbohydrate 12.3 g fat, 2314 kcal

and a percentage breakdown looks like this

32.1% protein 65.6% carbohydrates, 2.3% fat

I'm thinking of also taking Meal 2 on workout days to get more protein, it will then be 260.6 g of protein. How much protein should I eat?

I fry all this in rapeseed oil but I have not counted the fat percentage because it is so different from time to time in the volume I use. But I'm thinking to pull down on it and instead steam-cook meal 1 in order to preserve the vitamins better.

I do not know how important vitamin and minerals are in working out, but I will post that info anyway.

With every meal I eat around 100 g kiwi / oranges to get my daily requirement of vitamin C, drink a glass of carrot juice to get my daily requirement of vitamin A (beta-carotene). Take supplements of vitamin B12, B2, zinc, iodine, calcium, iron, and selenium. I also take an extra tablet of calcium. Then of course the food itself contains some vitamins and minerals as well, but I have not counted them. I will soon start with omega 3 (from micro-algae). I do not take vitamine E on a daily basis, but I get that when I over-consume nuts, maybe once a week.

What do you think about my diet? What should I change?

/ Broccoli boy

I didn't get the attachment function to work.

1. Front
2. Front Biceps
3. Back
4. Legs

Broccoli boy
Posts: 2
Age: 31
Joined: Sun Mar 28, 2010 10:47 am
Location: Sweden

Re: Broccoli boy's training journal

#2 Postby Broccoli boy » Wed Apr 07, 2010 2:14 pm

Log for last week. Missed one workout though but did that it monday instead.

Wednesday: Back, shoulders and abs

Cardio 10 min treadmill, 10 min rodd


Pulley 40 kg 4*12, 50 kg 4*6

Wide-Grip Lat Pulldown 30 kg 4*12, 40 kg, 4*6

V-Bar Pulldown 30 kg 4*12, 40 kg 4*6

Standing One-arm Cable Pulley Rows 2,5 kg 3*12, 5 kg 3*12, 10 kg 3*6 ( an isolated exercise that suits my problem well I think)
liggande bänk 10 kg 3*12


Machine Shoulder (Military) Press 40 kg 3*12, 30 kg 3*12

Cable pull (unsure of namen) 10 kg 3*12, 15 kg 3*12

Front plate raise 5 kg 3*12

Some sort of machine (unsure of name) 10 kg 3*12

Side plate lifts 2,5 kg 3*12


Situps on ball 5*20

Hanging leg raise 3*10

Decline bench situps 5*20

Ab Crunch Machine 40 kg 3*12

Side Crunch Machine 35 kg 3*12


Barbell Full Squat 10 kg 1*10
-II- 15 kg 1*10
-II- 20 kg 3*10

One-Legged Cable Kickback Right Leg 10 kg 3*10
-II- 20 kg 3*10
-II- 30 kg 3*10

One-Legged Cable Kickback Left Leg 10 kg 3*10
-II- 20 kg 3*10
-II- 30 kg 3*10

Multihip 60 kg 3*10 Left and Right

Leg Press 50 kg 3*10
-II- 80 kg 3*10

Seated Leg Curl 40 kg 3*10
-II- 50 kg 3*10
-II- 60 kg 3*10

Leg Extension 40kg 3*10
-II- 50 kg 3 *10
-II- 60 kg 3*10

Standing Calf 30 kg 3*10

Biceps curl 7,5 kg 3*10
-II- 10 kg 3*3

Hammer curl 7,5 kg 3*8

Incline dumbbell curl 7,5 kg 3*4

One-hand curl sitting on bench 7,5 kg 3*8 L&R

One Arm Dumbbell Preacher Curl 2,5 kg 3*8 L&R

Two Arm Dumbbell Preacher Curl5kg 3*8

V-bar 10 kg 5*10

Close-Grip EZ Bar Curl 10 kg 3*5

Broad-grip EZ Bar Curl 10 kg 3*6

Forearm just barbell 3*10

Forearms cable 2,5 kg 3*10 L&R

Forearm Cable 5 kg 3*10


Machine Bench Press 30 kg 4*12
-II- 40 kg 4*6

Butterfly 25kg 4*12

Benchpress only barbell 4*12

Cable One Arm Tricep Extension 5 kg 4*12 L&R
-II- 5 kg 4*12 L&R

Triceps Pushdown 10 kg 4*12
-II- 15kg 4*12

V-bar Triceps Pushdown 10kg 4*12
-II- 15 kg 4*6

Rope Triceps Pushdown 10 kg 3*10
-II- 5 kg 4*12

Dips 4*12


Situps on ball 10*20

Hang leg raise 3*10

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Posts: 595
Age: 38
Joined: Sat Jan 02, 2010 9:47 pm
Location: Virginia, USA

Re: Broccoli boy's training journal

#3 Postby Rob PMFF » Sun Apr 11, 2010 10:32 am

Wow, that's really very interesting. I've never heard of that before. Does hormonal treatment not do anything for that? I'm just curious. As far as exercises, how about bent over rows with dumbells? Do you do pull-ups? Shrugs? Good luck with what you're trying to do! :D

"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"

Posts: 1
Joined: Mon Aug 16, 2010 6:53 pm

Re: Broccoli boy's training journal

#4 Postby runner78 » Mon Aug 16, 2010 7:21 pm

I also have poland's syndrome, I'm from Norway: "og du er fra Sverige!" Thinking about getting into waight traning again, has experienced a lot of ups and downs with ps, today the best for me is running and swimming.

The person on the first picture is the best trained man I've ever seen with this condition. Very good... Can you give me more information about the place to find those pictures/person?


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