I am just doing a split work out for two weeks, then gonna switch to full body, gonna follow Ash's journal, and daily work outs.

But I restarted up on my diet, did the WaterBury 10x3 program, was great. Gonna do it again soon. But I have decided I want to build up on mass first, replace some of the fat with muscle for a few mounths. Then work on cutting.

Day one

Arms: Biceps, preacher curls, 55 lbs, 15 reps, 65 lbs, 12 reps, 75 lbs, 12 10 reps, 85 lbs, 10 reps, standing bb curls, 80 lbs, 10 reps, 85 lbs, 10 reps, 95 lbs, 8 reps

Triceps: Tri pull downs, 50 lbs, 15 reps, 50 lbs, 15 reps, 70 lbs, 12 reps, 70 lbs, 12 reps, standing tri curls, 45 lbs, 15 reps, 55 lbs, 12 reps, 65 lbs, 10 reps, 65 lbs, 10 reps

Diet

9am 5 eggs, 35 grams of protein, 20 grams of fat + cooking oil added another 10 grams of fat

11 am, pre work out shake, 30 grams of protein, 5 carbs,

12 pm, after work out shake, 30 grams of protein, 5 carbs,

3pm chiken, 60 grams of protein, 3 carbs, cooking oil added another 10 grams of fat

5pm tuna, 26 grams of protein, 12 grams of fat, from maynaisse, 12 carbs

did some cardio, jogged 2 miles

6:30 pm, protein shake, 30 grams of protein, 5 carbs

7:30 pm, chicken, 60 grams of protein, 10 grams of fat from cooking oil

so 300 grams of protein, 54 grams of fat, 22 carbs

near 2,500 calories

__________________
230 pounds, 22ish percent bf, 5'11

Goals: Reach 190, 8 percent BF (by sept, oct, wanna get 4% for a teen bodybuilding competition)

Squat over 400, bench 300, Deadlift 350 (in which I doubt I will be able to do) but I shall PUSH myself!

Give Blood, Play Rugby!