The first workout

I did my first workout of the week last night about 7:00pm. This is what I did:

Workout Bodybuilders version 3

exercise	reps	weight
jack knives	50	body
leg press	45	100 pounds
bar lifts	30	50 pounds
bench press	30	60 pounds
shoulder lift	30	40 pounds
chest lift	30	30 pounds
triceps lifts	30	30 pounds
bicep lifts	24	25 pounds

I can say that the book "Getting stronger" by Bill Perl, is highly recommended for workout routines.

I manage to consume about 193g of protein, and I felt RIPPED. So RIPPED and it felt good. I woke up this morning after about 9 hours of sleep and I still fell good, no muscle pains. I'll start the creatine regiment this weekend.

THE DIET

Today I started my diet. As with most bulking and weight gain, the most important thing is eating right. I read that you should take eating as serious as your 45 min work out. I opted to eat 6 meals a day. Attempting to take in 232.5g of protein. This number comes from multiplying my base weight (155 pounds) with 1.5g of protein per pound.

To help me reach 200g of protein a day I am taking isowhey from shopperdrugmart. The ratio is 37g of protein per 45g serving. Not too bad, considering its only 3g of carbs and 1g of fat. The supplement is call sportzone. I got one for work, and one for home, so that I alway have access. The one for home is 38g of protein.



I am using a very handy site nutritiondata.com to measure the amount of protein my food contains as well as carbs and fat. It also helps to read the nutrition labels of the food you eat.

I constructed a detailed spreadsheet, showing me the total number of carbs and fat I need to reach my goal.

My spreadsheet can be viewed here. Feel free to copy this if you aren't Rollin S.
Bond Diet

Danny

ABOUT ME:

I'm a 24 year old male, currently at 155 pounds. I am pretty active in sports, mainly martial arts, but I don't have much muscle mass.

3 summers ago, I took a month off work, and decided to workout consistently. I was 125 pounds at the time. With the help of creatine and protein (ISO Whey), I went from 125 to 165. Now that I have graduated, I have decided to workout in my spare time. Hopefully I can emulate the results I gained previously.

I'll post a before and after once the 6 months is up.

RESEARCH

Hey all it's been 2 days. I've spent the first day researching how best to approach this issue. I did a little bit of googling and found the following:

http://www.rodcollins.com/wordpress/the-daniel-craig-workout

Also I went to www.bodybuilding.com for info on my diet.

Day 1 of 180

On Nov 17th 2008, I Danny H. challenged my friend Rollin S. to a contest.

-6 months.
-Get ripped like Daniel Craig.
-No helping each other.
-No restrictions on dietary supplements.
-Win based on internet judging.
-Winner walks away with 100 bucks and GLORY.