It's time to kick-ass and chew some bubble gum! Tom's Progress Diary

Hello all!
So I've decided to start PD myself, so I can check the progress and hopefully get some feedback from the real pros! That would be most appreciated.
Few things I'd like to point out.

Nutrition:
• I'm going to raise my daily intake to 3.000cal, starting today and see what happens. My TDEE according to Scooby's Calculator is 2.8k, but I'm still pretty young and I wanna gain some muscle mass (5-10kg). Hope I can make it till summer.
• I eat 5meals with 500cal each and 20-30g protein each.
• Kicker for that 3k will be either bigger dinner (post workout) with 700-1.000 cal AND/OR peanut butter to get the additional cals up.
• I enjoy cooking (and recently baking as well ) and eating healthy. I love doing those Home-made stuffs like Peanut Butter, Salsa etc.
• Since tomorrow I'll start tracking my weight every morning, and see how fast/slow I'm gaining. I'll repost that weight every few days here.

Workout plan:
• I follow 3DAW FBW by Wolf - version AXAXAXX
• On Tuesday I do Killer Ab Workout by Scooby
• Already doing this routine for 6weeks, today started week #7. I recently bought another 10kg (2x 5kg) of weight for my dumbbells, because I've made some little strength gains, however my weight is still stuck between 69-70kg.

Goal?
Goal is simple. I wanna turn into something like this or this ).

Here we go...



7th March, 2011

Workout:
• 3x12 Bulgarian Split Squats; Two DB's in each hand, 10kg each. 16.5kg rucksack on, total 36.5kg - This was first time I tried 3x12 instead of 5x5 and it has been really hard. However I'm not sure if I should keep it like that or not, opinions most welcome .
• 3x12 DB Bench Press; 17.5kg
• 3x12 Bent-over DB Rows; 17.5kg
• 3x8 Chin Ups
• 3x8 Dips
• 2x8 Military Press; 12.5kg
• 2x12 Hanging Leg Raises

Cardio:
Today I've decided to take off, because I had real rush in the school, came home 2h later then usual and been really bussy/running from place to place whole day. I usually take off cardio on Wednesday, but I will switch it to Monday this week. I do 1x tabata burpees. When the weather gets better I'll be combining swimming and tabata.

The eats!
Day started really good at 7am with slice of the bloody awesome Cheesecake ~400cals with 30g protein. At 10am I had one apple - 100cals. For lunch I had some homemade Sandwich with chicken ham, 400cals, with ~25g protein. At around 14pm I've made a bowl of oatmeals, with cottage cheese, banana and honey 600cals, ~30g protein. 30min preworkout I take slice of whole wheat bread, with tablespoon of peanut butter and jam, 300cals ~6g protein. After workout I made Protein Shake with banana peanut butter and skim milk - 500cals, 30g protein. Dinner coming soon - turkey meatballs, pasta and tomato sauce - 750cals, 30g protein.
Total Macros: 3000cals, 156g protein. My first 3k Cal day was good enough!



Thanks for everyone who might follow and give advices here .

/Follows, best of luck man, i'll be keeping an eye on this, you're 17 right? If you don't mind me asking, just curious.

Cool diaries require pictures.  You want to be cool, right?

Ahhhhh, just looked at your sig, state the obvious with your age being there! How silly 

Also looking pretty lean there.

And you've got another follower.

I envy the picture. Looking good already

watch out fin's about /following

11th March, 2011

Weight: 70,2kg - had huge dinner at like 9.30pm, that's why I have so "much" more...


Workout:
• 5x5 Bulgarian Split Squats; Two DB's in each hand, each DB 15kg + 16.5kg rucksack on -> total 46.5kg
• 3x8 DB Bench Press; 20kg (left hand still struggling a bit)
• 2x12, 1x10 Bent-over DB Rows;
• 8-7-6 Chin Ups - Because I raised DB Rows, I couldn't do my normal 8-8-8 Chin-ups . Finished the 1-2 reps by negatives.
• 3x8 Dips
• 1x12, 2x8 Military Press; 12.5kg - Yay, progress on sets/reps!! At last
• 2x12 Hanging Leg Raises

Cardio:
• Actually I'm not feeling like doing Tabata Burpees today. I'll do Push-ups+Squats variation in Tabata mode.
EDIT: Well, it wasn't as intense as the usual burpees, but it got my  Heart Rate up

The eats!
Breakfast: Cup of oatmeal, with cottage cheese, banana and honey; 600cals, 30g protein
Lunch: Two sandwiches with ham and red pepper; 600cals, 25g protein
Snack/PreWO: Cottage Cheese with Cup of Müsli; 400cals, 30g protein
PostWO: Cup of milk, scoop of chocolate protein powder, banana, raspberries, blueberries; 450cals, 30g protein
Dinner: Banana Panckes with Tablespoon of Jam; 950cal, 70g protein
______________________
3.000cals, 185g protein

Again, pretty much good day and heading to work in 5 hours, yay!

Because my equipment is growing and growing, I've decided to clean up in the second garage on Sunday and make gym out of it. Gonna work on some home-made Squat Rack Concept meanwhile .

Oh and I can't wait for tomorrow, because Imma be baking those Muffins that Polished posted! In my opinion, Polished should start a Chef Cook career!

Thanks a lot!

About the BF, it's around 7-10%. I will measure again soon, using more values with the new tools I've found.