KM's Training/Nutrition Log

[PrinceVegeta]

Bring those sessions man!

 

[The_KM]

Appreciate it guys, I will in exactly 4 days when I return from my vacation!

I'm 16 actually now haha, little update. Yeah most people are suprised by my age, and in some cases people don't believe me lol. So I thought I'd throw it out there for others in the beginning.

 

[Bulkboy]

very interesting log, for ur age u seem to have alot of knowledge, cant wait to follow this one. u should definetely post up some pics. and i would love to see some sessions being posted up too

 

[El Freako]

*starts a chant*
PICS AND SESSIONS! PICS AND SESSIONS! PICS AND SESSIONS!

 

[The_KM]

Back and ready to get this baby going!

First, I will re-intro as many things have changes since I started this log!

Little 'bout The_KM:

5'7" now and 140 lbs. I compete and will be for a large portion of my life, I simply love it! For my first show I placed 2nd in Men's Teen and 6th/9 in the Men's Short Novice. I was the youngest competitor ever to compete for the OCB! Great feeling and a lot of awesome things happened that day. Nice trophy, got offered to go to a gym for FREE, asked to compete in another show of theirs, and some more I can't think of right now.

About me in general, I'm 16, junior in highschool. Honor student, soccer player, bodybuilder and surfer. Surfing and bodybuilding are my passions with out question. I plan to major in Bio-chem in college as a beginning thought.

When I started training, I weighed 94 lbs. haha, that was last year. I have soccer hell-week coming up in a week, so training will be rough and gaining will be as well. Ganna have to up my cals a G.

Diet intro:

Right now I am bulking. Most days I take in 4-5.5 kcal/day. I'm an extreme hardgainer. However, these are not empty calories. I keep all carb forms complex to keep BGL's steady. So potatoes, all whole grains (oats, breads, bagels, pastas, pancakes/waffles, granola, bran, etc.). Very little if any of my carb sources are simple/white flour or composed of HFCS or any other form of refined sugars. Which will show. Also, the bulk consists of vegetables for the phyto-chemicals, fibers, etc. Milk, lactose, occasionally...being on a bulk. I'll throw some ice cream into a home-made mixed shake. Some cheese occasionally as well.

My complete protein sources consist mostly of chicken, steaks, chops, salmon, tuna, ground beef (predominantly burgers) and turkey. Included in my macros, of course I add both complete and incomplete sources of protein. 'cause hey! They add up.

Unsaturated fats consist mostly of EVOO, peanut butter, almond butter, almonds, cashews, hazel nuts and other forms of nuts that are in certain packages I buy. Also, I will throw in a donut or two in a meal. The little dirt really works well for me.

My macros are around these numbers, there abouts, never exact. (approx):
Protein: 140-165g.
Carbs: 450-550g.
Fats: 100-130.
~Calories: 4=5k.

Training intro:

I respond well to a split training stimuli. 1 body part/day. High volume and high rep counts. I have a training partner who is actually a member on BBD which is my main forum website next to this one. I just finished a split with certain exercises, and I am constructing one tonight to begin tomorrow!

EDIT: When I finish my split, I'll edit this post so stay tuned!

Pics intro:

I'll post some pics up tonight for everyone.

Thanks for reading!

,
Kev

 

[tim290280]

Looking forward to this log becoming a regular must see.

BBD:angrydude: MM>BBD

 

[Bulkboy]

cant wait to see sessions and pics in here, uve done a great job so far building up the excitement thats for sure

 

[The_KM]

Thanks guys. Everything is going up here today. Mind you I'm coming back from a 2ish week break! I'll throw up some pics also.

Tuesday, August 19th.​

Diet

Meal 1
1 cup egg whites
1 slice american cheese
1.5 cups oats
2 tbspn brown sugar
1 dish mixed fruits
3 slices whole grain bread

Meal 2
2 whole eggs
1 sausage patty
2 slices turkey bacon
1 large whole grain bagel

Meal 3 (post workout)
30g whey protein
1 serv. creatine gluconate
4 slices white bread
1 4" banana

Meal 4
8 oz. prime rib
2 large sweet potatoes
1 cup garlic mashed potatoes
1 thing of beans

Meal 5 (birthday celebration)
1 slice ice cream cake (DQ: 95% fat free)

Meal 6
1 can tuna
1 whole grain english muffin
2 whole wheat waffles
1/2 cup granola w/ strawberries
6 oz. 1% milk

Meal 7
1/4 cup mixed nuts
2 tbspn peanut butter
8 oz. skim milk
1 serv. Pro Gainer:
38g protein
117g carbs
5g fat

NOTE:

First day back and hit the food heavy. Macro's...to be honest I don't count. As long as I know what I need to get each meal I'm fine. That said, I took in around 450g carbs, 190-200g protein and 115g fat. Not too bad, on a bulk. Glycogen uptake was heavier so I looked fuller today!

Fluid Intake
1 gal water (+ water in foods)
1 whey protein shake
1 gainer shake
1 gluconate shake

Training

Chest day.

Flat Barbell Bench
warmup: 115 lbs x 15
135 lbs x 12
165 lbs x 10
170 lbs x 8
175 lbs x 7

Flat Dumbbell Bench
60 lbs x 12
65 lbs x 12
70 lbs x 11

Incline Dumbbell Bench
45 lbs x 12
55 lbs x 9
55 lbs x 6

Machine Fly
110 lbs x 12
120 lbs x 12

NOTE:

Awesome session. I'm not a fan of barbell bench press, I'm a huge advocate of dumbbells. Much more natural of a ROM and relieves load on the susprinatus. However, today I really enjoyed it. First time doing barbell in 2 or 3 months. Felt strong and powerful.

:1: Thanks for reading all. First LOG entry!

Kev

 

[El Freako]

Nice to see you logging Kev! Good session.

Don't hate the BB press. :angrydude:

 

[The_KM]

Nice to see you logging Kev! Good session.

Don't hate the BB press. :angrydude:

Thanks bro. I actually never liked the BB press because of the inflammation of my susprinatus tendon in my rotator cuff every time I did the press. It's inevitable but as of now there's no pain so I'm LOVING it!

I'll throw up yesterday's and today's log today.
Sorry for the inconsistency.

 

[Braaq]

Wimp






just kidding bro, great session. Only thing I would have done differently was ditch the fly's

 

[The_KM]

Tuesday, August 19th.​

Diet

Meal 1 (had to rush to my 6 hrs for my permit)
1 cup egg whites
1 slice american cheese
1/4 cup granola
4 slices whole grain bread
1 cup+ rolled oats
1 dish mixed fruit

Meal 2
4 oz. chicken
1 cheese-steak sub
4 tbspn peanut butter
1 high carb/protein yogurt
16 whole grain sun chips

Meal 3
2 whole eggs
1 sausage patty
2 slices turkey bacon
1 large whole grain bagel

Meal 4 (post workout)
30g whey protein
1 serv. creatine gluconate
2 slices white bread
1 6" banana
1 air head

Meal 5
4 oz. ground beef burger
4 slices home made whole grain pizza
1/4 cup sliced meatballs

Meal 6 (home-made shake)
24g whey protein
1 cup oats
1/4 cup whole grain granola
2 tbspn almond butter
12 oz. skim milk

Meal 7
1 can tuna
1 whole grain english muffin
2 slices whole grain bread
4 donut hole pop 'ems
4 whole wheat bagel crisps

Meal 8 (fell asleep)
--MISSED--

NOTE:

Solid day of dieting. My ultimate key for any success I aim to make is my diet. Kids in my school who I haven't seen much this summer think I juiced! haha, fools. Anywho probably around 5k cals. Maybe 5.5k cals. Great day, great training and great night with the boys.

Fluid Intake
1 gal water (+ water in foods)
1 whey protein shake
1 gainer shake
1 gluconate shake
12 oz. milk

Training

Back day. New exercises.
Soar as all hell.

Romanian Deadlifts
155 lbs x 12
185 lbs x 12
215 lbs x 12
225 lbs x 8
235 lbs x 6

T-Bar Rows
1 plate x 12
2 plates x 11
2 plates + 25 lbs x 9
2 plates + 35 lbs x 9

Pulley Row
100 lbs x 12
120 lbs x 12
125 lbs x 12

Wide Grip Pull Ups
BW x 12
BW x 10
BW x 11
10 lbs x 5

NOTE:

Great workout! My back was fucking sore that's for sure. First week back hitting it heavy. Felt strong on the deads which is odd I always feel drained afterwards. Really focused on distracting the shoulder places and hitting the lower/mid trap fibers.

Thanks for reading!

Kev

 

[The_KM]

Wimp






just kidding bro, great session. Only thing I would have done differently was ditch the fly's

haha thanks man. Yep I like the flys though, great active recovery for me! I'm not much of a fly fan either. That's my main reason I guess for the super low volume on that exercise.

 

[Braaq]

Good back session bro
So do you prefer RDL's over traditional deads from the floor? If so why?
Also, do you do pull ups as a finisher? I usually incorporate them after deads or at the beginning to help warm up my lats and give everything a good stretch before my rows. Plus after deads it helps decompress my spine if I hang for a while.
Overall very solid, your keep the volume and exercises to a minimum which is great and for your age your strength is solid.

Now post teh nudes now or GTFO!
That is all

 

[youngmusclejock]

Looks great.. But why so many calories? I understand your on a "BULK" but why 5k? Why 4k? Heck Why even 3k? For your weight do you really think 5,000 is what you need?

 

[Braaq]

Looks great.. But why so many calories? I understand your on a "BULK" but why 5k? Why 4k? Heck Why even 3k? For your weight do you really think 5,000 is what you need?

It is a bit excessive, but from the look of his pics he is a hard gainer and has a fast metabolism. So I don't really see anything wrong with it as long as he is not putting on fat. Besides, he seems to know his shit when it comes to nutrition so I trust that he knows what he is doing and why.

 

[youngmusclejock]

It is a bit excessive, but from the look of his pics he is a hard gainer and has a fast metabolism. So I don't really see anything wrong with it as long as he is not putting on fat. Besides, he seems to know his shit when it comes to nutrition so I trust that he knows what he is doing and why.

No reason to clutter his thread with our convo but.. Yes he did start out at 120 sumthn pounds so he will make great progress eating an excess amount of calories. However there will come a time when his "youth/newbie card" will expire!

Km is a low BF% from what I can remember but not for certain the number. It would be interesting to know what you started out at. I have a feeling once he hits around 160 ish and around 12 % bf he will get a reality check. Also how often are you eating your meals? Several people on other boards claim that eating every 2 -3 hours is a myth. Reference Layne Norton in his thread on MD, just name dropping since people know him. I mean the guy is going to school to learn about this, so he must know something.

I'll give it to him the boy can repeat and recite a lot. Which is what learning basically is we for the most part become parrots. Just repeating a reciting what we see. Just like the whole protein argument. I say 1 -1.5 per lean body mass and others say 2.5 per pound of everything including fat! It's all a big mumbo jumbo and no one is right and no one is wrong.

Personally I just feel that Km is making a huge mistake by taking in this number of calories. Who knows the boy might be the next Natural Mr. Olympia. My point is cut back on the calories don't get ahead of your self with gaining weight. You're a smart young man with huge future ahead of you. I wish you the best of luck but I just think he's getting ahead of himself.

 

[tim290280]

Thanks bro. I actually never liked the BB press because of the inflammation of my susprinatus tendon in my rotator cuff every time I did the press. It's inevitable but as of now there's no pain so I'm LOVING it!

I'll throw up yesterday's and today's log today.
Sorry for the inconsistency.

Interesting...... I get similar problems but I haven't actually had it properly diagnosed (there is so much in such a small space you'd have to inflame it and get an MRI to find the cause).

A few things I have found are to never max out on reps or weight (do 3 with 4RM etc) with presses and to use a proper grip. I read the literature and found that 1.5x biacromonial width is meant to give the best muscle recruitment while limiting the stress at the shoulder joint. This is a lot narrower than most people bench normally. Also moving the arm position out of the transverse plane and into the corinal plane (I think I got that right :wutyousay: stupid memory) i.e. tuck your elbows helps no end.

 

[El Freako]

No reason to clutter his thread with our convo but.. Yes he did start out at 120 sumthn pounds so he will make great progress eating an excess amount of calories. However there will come a time when his "youth/newbie card" will expire!

Km is a low BF% from what I can remember but not for certain the number. It would be interesting to know what you started out at. I have a feeling once he hits around 160 ish and around 12 % bf he will get a reality check. Also how often are you eating your meals? Several people on other boards claim that eating every 2 -3 hours is a myth. Reference Layne Norton in his thread on MD, just name dropping since people know him. I mean the guy is going to school to learn about this, so he must know something.

I'll give it to him the boy can repeat and recite a lot. Which is what learning basically is we for the most part become parrots. Just repeating a reciting what we see. Just like the whole protein argument. I say 1 -1.5 per lean body mass and others say 2.5 per pound of everything including fat! It's all a big mumbo jumbo and no one is right and no one is wrong.

Personally I just feel that Km is making a huge mistake by taking in this number of calories. Who knows the boy might be the next Natural Mr. Olympia. My point is cut back on the calories don't get ahead of your self with gaining weight. You're a smart young man with huge future ahead of you. I wish you the best of luck but I just think he's getting ahead of himself.

He's 15 dude, at that age its entirely possible to put away vast amounts of calories and not put on any extra bf in the process, especially if he's training enough. And hell, if he's a hardgainer then maybe a bulk up to 12% might do him good in terms of mass gaining. If he's already gone through the process for a competition then I expect he will have some idea of what he is doing. I have a hard time seeing how he is making some HUGE mistake considering how young he is. I think you're being unnecessarily negative IMO.

...


KM I still haven't seen these pics!!! :angrydude:

 

[The_KM]

First off,

I'm in soccer season, constantly stopping and going, etc. ATP system/AG system = heightened metabolism for sure = more calories burned post soccer practice.. I know my body and if I don't take that many calories in, I don't grow. Believe me I know the science for the most part but knowing my body beats all. My first bulk I under-ate and hardly gained any size, you know, I'm sure you've lurked at my log on bbd YMJ. Competing for my first time, already having the experience in fluctuation of my bodyweight really helped me realize what works for me.

Also, why am I getting ahead of myself? Not sure what you mean by that. I also don't weigh myself frequently- maybe every 2 weeks, I'm a mirror person and only use the scale as a reference. May sound dumb to you, but it keeps me mentally stable.

Braaq: Good idea man! I'll try that. Never came to mind to be honest, I guess I basically set up as: heavy compound movement, rows/middle trapezius and then my lats. I'll def give it a go for a month or so.

I started lifting at 94 lbs. I am now 145ish. I am around 7% bodyfat but I did just come off of a contest cut. That plus being an extreme hardgainer and eating the RIGHT calories really hasn't elevated my BF.