From a sapling to a redwood

CRJ

CRJ

Hibernating
Location
Toronto
So yea, this is happening.

I need to log my progress and i cant keep track, and why not share it with the people of my favorite activity! Sounds like a great plan. Ill cover gains, losses, any injury, and mostly would love any advice and would also enjoy helping anyone needed advise. I dont have much time in yet, but im doing my best with what i have!

So, a quick introduction. Im Nate (or Nathan is its business), im 24 on tuesday, and i began my journey to enlitenment (going to the local gym) around october 2014. I am 6'9" and in october i weighed in at 178lbs. (sapling stage 1) I started a meal plan, felt like i was going to puke for the first 3 weeks, but now i eat like a monster. As or feb 1st i was at 197lbs and 6% body fat. Now for a normal guy thats amazing. For me im sapling stage 2, aka still looking like a twig (in my eyes). As of today, april... 18th, im 207 lbs, and 6.5% body fat. So i have covered 29lbs in 6 month (nov to april), which im very happy about. I find its very easy for me as i have such a large area to cover, so my improvement has been huge.

If you havent noticed by now i am keeping this very light with plenty of sarcasm/joking around. I get enjoyment out if it and dont take it overly serious except when im mid rep! :)

Only injury ive suffered is a sore shoulder, which i caused from too much peck day brah, and nor enough rear deltoids to keep my socket aligned, causing forward pressure and pain on the front of the cup/socket. I have backed off the chest and am focusing on back and legs.

My bench is weak at 200ish, my PB as of today is deadlift 320 for 6, my squat is also weak at 225 for 6. My leg press is decent at 550 for 6. overhead press is around 100? not sure exactly.

My goal is strength, definition but most importantly mobility. If i stay still for long, i lock up. i stay active and riding the SJ is one of the best ways to keep my back unlocked and happy. i ride at least 2-3x per week to maintain this, in the winter i ride the snowmobile or snowboard and go to the gym 4-6 times per week.


My meal plan is huge.
breakfast is 3 eggs 3 egg whites, 2 cups of oatmeal and a protein shake
lunch is 2 turkey sandwiches and a large salad, fresh fruit, veggies and 8oz cottage cheese
dinner is a 8-10oz steak, 2 large sweet potatoes mashed, and 2 cups or broccoli with another large salad.
before bed is a casein protein shake and a few handfuls of nuts.

Calories average around 3700 but vary from 3250 to over 4000 per day. Protein is around 1g/lb, the rest i dont count really.
 
CRJ

CRJ

Hibernating
Location
Toronto
March 23th 2014, I visited florida, had a great time, but got sick on the way home. Now ive always had dry spots on my skin, but what happend to me i never could have imagined was possible. My immune system freaked, and my unknown psoriasis took over. By april 5th i looked like a leopard.
10407647_10203623774018297_1615624937355587109_n.jpg

Thankfully with lots of experiment and a ton of natural sun, i cleared this down to around a dozen spots on the back of my arms and legs. At one point i had it everywhere. (yes). and as one area cleared, another flared. I cut all drinking, any fast food, and anything toxic out of my diet or my surroundings.
 
CRJ

CRJ

Hibernating
Location
Toronto
Now ive been on a "bulk" this whole time, and cant put much fat on, so im no shreded dude, and my height make the "look" that much harder, but im here now.

dressed to impress at almost 210. Goal is 225 by new years in my bithday suit.
20150313_224951.jpg

currently this is the worst of my skin.
20150119_192217.jpg

and as of april 1st if im not mistaken.

20150207_170957.jpg
 
Quinc

Quinc

Buy a Superjet
Location
California
Looking like a solid plan. I trained and ate for size for a long time. Deadlifts, squats, bent over rows, clean and press, bench, although incline bench makes you look bigger/better.

I would change your meal plan to this:
5 whole eggs, 1 cup oats

8oz cooked chicken, rice (white or brown) and a large salad, fresh fruit, veggies and 8oz cottage cheese
dinner is a 8-10oz steak, 2 large sweet potatoes mashed, and 2 cups or broccoli with another large salad.
before bed is a casein protein shake and a few handfuls of nuts. Eat your carbs before bed, it helps you sleep.

Before you lift look up Mark Rippetoe on youtube and watch his videos for that particular lift so you use the best form possible. Remember it is better to lift 100lbs correctly then 125lbs incorrectly..

OHP

Deadlift:

You get the idea..

Intermittent fasting is great.
http://jamesclear.com/the-beginners-guide-to-intermittent-fasting

Another great video I think everyone should watch.
 
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CRJ

CRJ

Hibernating
Location
Toronto
hmm some stuff to consider. the chicken for my lunch would be a welcome sight :) Ive been working a bit with a friend who is a trainer and went to school for nutrition, an with a few local guys that i see daily at the gym. Love how helpful everyone is!

most of the past 6 months has been filling out all the area ive been lacking big time, so i feel kind of swollen, not unlike the muscle pump.
 
Ducky

Ducky

Back in the game!
Location
Charlotte, NC
You had some sickkkk digital camo going on with your body earlier lol!

Meal plans are good, but I am horrible at sticking with them. I work out hard, but like to eat whatever I want. I will never be a physique competitor, but at least I work off most of the stuff I eat/drink.
 
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CRJ

CRJ

Hibernating
Location
Toronto
I used to be suuuper strict. Now its my meal plan first, and if i was to binge it comes only after ive had what i know i need. Helps me limit the intake, but still enjoy tastes.
 
CRJ

CRJ

Hibernating
Location
Toronto
I just started them back up today. I have a unhappy popping and cracking joint on my left collar bone, so i have been trying to limit the movement under weight that it sees, so ill work them in slowly and see how it responds. Starting this i fugured my knees and hips would be the problem areas, but my left shoulder has been a constant irritant that i have to monitor and be aware of when i push myself. At one point i had reps at 70 of dumbell press, but ive backed off the weight a bit on my shoulders to let them catch up to my ability, as clearly im pushing them beyond their happy place.
 
Quinc

Quinc

Buy a Superjet
Location
California
keep your elbows closer to your sides, watch those riptoe videos to confirm form. DO NOT do anything that hurts. Sure it doesn't seem bad now, but in 10 years it will catch up to you. These seem to help my shoulder:

Also find a rolfer in your area. http://www.rolf.org/find (if you are not feeling better by your third session find another one)

If you cannot find a rolfer, look for an Active Release Therapist or A.R.T. chiropractor.
 
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CRJ

CRJ

Hibernating
Location
Toronto
gave it a go, feels good to open up and externally rotate, i haven't done that in years. that last video you posted is very awesome. loads of helpful info and things to consider.
 
CRJ

CRJ

Hibernating
Location
Toronto
Ive noticed more so lately, yesterday was probably the worst, but since my shoulder has been improving, my SC joint (
Sternoclavicular Joint) has been getting crackly. Sounds like its running across ligaments when i move my shoulder front to back. up and down is pretty clear apart from the odd click. When i lay in bed i do put compressed weight on it often, so it may be irritated. Something to watch and keep moving. Its tough to train and cut activity to that kind of area.
 
CRJ

CRJ

Hibernating
Location
Toronto
Nope, level side to side. its not painful, just sounds horrible.
 
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