Steel Green Builder

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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yellow_snocone
Finch
Posts: 8
Joined: Wed Apr 16, 2014 12:56 pm

Steel Green Builder

#1 Postby yellow_snocone » Tue Apr 21, 2015 2:57 pm

Starting my journal and hopefully getting some help from fellow members if I run into any issues.

A little background is I've been Vegan for a little over a year and been lifting on and off for a few years but I'm still considered a beginner at best. I'm 6'2 fairly skinny I've been trying to get bigger for quite some time and have made a few mistakes along the way. My first attempt was a simple bulking program but I sadly didnt eat nearly enough.

This time around I've got that issues peged. Eating roughly 4,000 calories with a nice amount of Carbs/protein/fat. I went from 170 to ~186 over the last 3 months while working out so I think I'm good...hopefully haha. I will be posting my entire meal plan later.

I will be trying the Mike mentzer heavy duty program. I just finished the warm up phase and should be doing the first part of the ideal workout program on Wednesday.

I'm pretty hopeful on this new program especially since my nutrition is much better.

HIT Rob
Gorilla
Posts: 814
Joined: Wed May 22, 2013 5:03 pm

Re: Steel Green Builder

#2 Postby HIT Rob » Wed Apr 22, 2015 3:21 am

Good stuff, will be following:)

Rob

yellow_snocone
Finch
Posts: 8
Joined: Wed Apr 16, 2014 12:56 pm

Re: Steel Green Builder

#3 Postby yellow_snocone » Thu Apr 23, 2015 3:37 pm

So Yesterday I did the first workout of the Mike Mentzer Ideal workout program and its definitely no joke haha. Only issue I ran into was my chest didnt get as worked out as I would like. I'll change some of the workouts to bring more focus there. Also want to mention I weighed in at 186lbs. I need to check my Body fat one of these days as well.

So here's a run down of what I did:

Warm-up Incline Bench Press 8 light 4 medium and 2 with heavy weights

Flys on Pec Deck Mach. 1set-5rep @ 150lbs
Incline Bench Press 1 set-5reps @ 145lbs

Straight arm pulldowns 1 set-7reps @ 50lbs
Palms up pulldowns 1 set-9reps @ 100lbs

Seated Leg Curls 1set-12reps @ 100lbs

My triceps really get the workout this time so I'm going to try cable crossovers to replace flys for a better chest workout. Back exercises are doing the job just fine :)

yellow_snocone
Finch
Posts: 8
Joined: Wed Apr 16, 2014 12:56 pm

Re: Steel Green Builder

#4 Postby yellow_snocone » Thu Apr 23, 2015 3:53 pm

While I'm at it let me post my rough daily intake.

Breakfast: 715 Calories
19.4g of fat
120g Carbohydrates
21.3g of Protein

Lunch (includes snacks between meals): 1450 Calories
34.7g of fat
265 Carbs
78.9 protein

Dinner: 1450 Calories or 1180 Calories (Two different meals I regularly eat for dinner)
50g of fat or 9g of fat
219 carbs or 224 carbs
30 protein or 40 protein

Totals: 3900 Calories or 3630 Calories
106.6 of fat or 65.6 of fat
623 carbs or 628 carbs
131.2 protein or 141.2 protein

Gotta add my protein supplements too
414 calories
9.7g fat 39.2g carbs 45 protein


So rough totals come out to ~4100/4300 calories with 16-24% fat 60-65% carbs 16-18% protein

yellow_snocone
Finch
Posts: 8
Joined: Wed Apr 16, 2014 12:56 pm

Re: Steel Green Builder

#5 Postby yellow_snocone » Fri May 01, 2015 12:51 pm

So I did the second workout on monday and my legs really felt it which is great :D

I'll be posting the workout I did later.
Tomorrow I'll be doing workout three shoulders & arms :)

I have been noticing I'm looking much thinner which kind of sucks I need to start weighing in more often to keep track of it more.

esqinchi
Elephant
Posts: 1174
Age: 35
Joined: Sun Nov 04, 2012 10:40 pm
Location: Chicago, IL, USA

Re: Steel Green Builder

#6 Postby esqinchi » Fri May 01, 2015 7:01 pm

Wow dude that's a ton of food. What do you primarily consume?

yellow_snocone
Finch
Posts: 8
Joined: Wed Apr 16, 2014 12:56 pm

Re: Steel Green Builder

#7 Postby yellow_snocone » Wed May 06, 2015 7:37 pm

My most eaten thing are cilf bars haha. They help fill in the calories and carbs throughout the day. I eat about 3 a day with a few bananas as well.

yellow_snocone
Finch
Posts: 8
Joined: Wed Apr 16, 2014 12:56 pm

Re: Steel Green Builder

#8 Postby yellow_snocone » Fri May 22, 2015 11:06 am

Sorry I've been away from the forums for awhile. Still hitting the gym and keeping up with the program just keep forgetting to transfer my numbers to my blog. So expect a big update. As for food, money has been tight so I haven't been eating as much and I've lost some weight for it but not much. went from 186 to 182/183. I have noticed my belly is slimming down so that might be where the weight is leaving me.

As for the sessions, I have been putting up higher weight with a few more reps as well. May need to increase the weight more between each workout. I want to stay around 6-8 reps to failure but if I can do more I'll do more.

yellow_snocone
Finch
Posts: 8
Joined: Wed Apr 16, 2014 12:56 pm

Re: Steel Green Builder

#9 Postby yellow_snocone » Wed Jun 17, 2015 11:36 am

So its been a few months since I started the program and I'm not sure if I'm progressing in mass gain. My strength has been steadily increasing but I'm not physically growing. I measured my arms and they are the same :/ which is a huge bummer. I feel my chest maybe bigger but I forgot to write that initial measurement down.

My body weight is back up so 186 to I am seeing an increase there as well.

Not sure if I'm doing anything wrong or if I'm slow to see results in physical gains.


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